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FULL BODY WORKOUT 💪🏻🔥 Happy Friday! Fini

FULL BODY WORKOUT 💪🏻🔥

Happy Friday! Finishing off the week with a full body workout - all you need is a pair of dumbbells and sliders and you’re good to go!

What are you working out today?! I just finished lower body at the gym! 👊🏻

REPEAT CIRCUIT 4x:
▫️ Neutral floor bench with leg curl- 10
▫️ Shoulder taps to climbers- 10
▫️ Push-up to row- 10
▫️ Squat to press- 10
▫️ Slider reverse lunge with curl- 10
▫️ RDL to upright row- 10
▫️ Kneeling overhead triceps- 15
▫️ Slider circles to cross body climbers- 10

#becksliveshealthy #fullbodyworkout #movewithstrength #functionaltraining #strengthworkout

5 Ways Chronic Stress Impacts Your Health: Unfort

5 Ways Chronic Stress Impacts Your Health:

Unfortunately, stress is inevitable. Trouble arises when stress becomes constant. Our bodies were made to handle short periods of stress, not chronic. Chronic stress (physically, mentally, and emotionally) negatively influences your body in many ways. Eventually, it can lead to:

▫️Hormonal imbalances- Thyroid function, stress hormones, sex hormones, etc.

▫️Neurotransmitter changes- Reduction in serotonin levels

▫️Cognitive changes- Increases depression and anxiety

▫️Metabolic changes- Insomnia, weight gain, increased blood pressure, etc.

The key to protecting yourself from these consequences of stress is knowing the sources of stress. Are you over-exercising? Under-eating? Involved in an unhealthy relationship? Unable to utilize coping mechanisms?

Once you know the source of your chronic stress, implement these hacks to get your stress levels under control:

▫️Eat a whole food diet 🍓

▫️Move your body every day (& do something you enjoy) 🤸🏻‍♀️

▫️Get outside in the sun ☀️

▫️Try meditation - personally I like apps like Headspace and Insight timer 🧘🏻‍♀️

▫️Take time off social media📱

▫️Surround yourself with people who encourage you and lift you up 💛

▫️Participate in therapy 💫

How do you manage your stress?

5 REMINDERS FOR YOUR MONDAY MORNING☀️:

▫️I deserve to take breaks no matter how busy I am. Set your alarm for a 10 minute break (x2) today.

▫️I can get through this week. Today, focus on today. Tomorrow, focus on tomorrow.

▫️Worrying about getting everything done won’t help anything. Make lists. Complete one task at a time.

▫️Focus on what you can control, let the rest go. Set your mind on the things that are within your control.

▫️Embrace change, even if it’s uncomfortable. Remember, experiencing change is the best way to grow.

Which reminder did you need to hear today? 💫

As many of you know I’ve been working crazy hour

As many of you know I’ve been working crazy hours both day and night shifts in the ICU over the last few weeks. It’s been non- stop 🤯 It’s been really important for me to support my health and well- being so that I don’t burn out during this crazy time. So how have I been doing this?

- Prioritizing my sleep
- Mediating before bed
- Exercise 💪🏻
- Healthy, nutritious meals
- Weekly therapy sessions
- Getting outside on my days off with my dogs 🐶
- Taking @NatureMadeVitamins Elderberry Gummies daily- they’re made with with Vitamin C and Zinc to help support my immune system 💛†

This Sunday, October 17th, I’ll be attending the @iamwellandgood Wellness Recess Event in West Hollywood sponsored by @NatureMadeVitamins. I’m so excited to attend because it’s my first IRL event in almost two years 🙌🏻 There will be a fun sweat sesh led by celeb trainer, Jeanette Jenkins, post-workout snacks, and more! It’s definitely going to be the feel-good break that I desperately need right now! 🤸🏻‍♀️

Message me if you have any questions or if you plan on joining ~ I’m so excited to be off from work that weekend and get out of the bubble for a fun IRL event!

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

@iamwellandgood @naturemadevitamins #ad

10 Things I Wish I Knew Before I Started My Fitnes

10 Things I Wish I Knew Before I Started My Fitness Journey:

Everyone was once a beginner. It’s just how the process goes. But, if I could go back in time and tell my rookie self 10 pieces of health and fitness advice, this would be it:

▫️Recovery is just as important as training. Incorporate rest days, stretching, foam rolling, and adequate nutrition to help your body recover.

▫️Including a dynamic warmup before lifting or running is the best way to prepare your body and prevent injury.

▫️Proper form is WAY more important than the weight you’re lifting 🏋🏻‍♀️

▫️Supplements won’t make or break your progress.

▫️You’re going to feel awkward trying new exercises, like hip thrusts, but do them anyway!

▫️The scale is NOT an accurate indicator of progress.

▫️You have to eat enough food to make progress.

▫️Longer workouts do not equal better. Focus on quality over quantity 💯

▫️Sometimes the best way to increase strength isn’t adding more weight. There are other ways to make an exercise more challenging, like slowing down the movement, adding drop sets, or decreasing rest time.

▫️Be mindful of the fitness accounts you follow on social media. Unfollow any account that makes you feel insecure or less than.

What do you wish you knew before starting your fitness journey? 💪🏻

Today is WORLD MENTAL HEALTH DAY 💛 Many of you

Today is WORLD MENTAL HEALTH DAY 💛 Many of you have listened to me tell bits and pieces of my mental health journey. I didn’t really start recognizing my struggles with mental health until a few years ago. My dad was an alcoholic and I didn’t start seeing the effects that had on me until my relationship with my narcissistic ex- boyfriend.

My ex was unfaithful with not just one person, but with many. Along with the cheating, there was verbal abuse, emotional abuse, manipulation, and gaslighting. It became a vicious cycle and I was made to believe that everything was my fault and that I wasn’t good enough, which made it hard for me to walk away. I grew up in a household filled with chaos and was used to the constant ups and downs so of course I thought this was normal for a relationship. I was used to being in a constant state of stress.

During this relationship, I was deeply depressed and at an all time low. I was in a constant state of anxiety constantly wondering what girls he was talking to, who he was with, or what he was up to. This relationship ended up impacting my physical health severally too. I started seeing a functional medicine doctor who diagnosed me with hypothyroidism, adrenal fatigue, and a few other issues.

Did you know it takes an average of 7x to leave a narcissist? After going back and forth a several times to him, I finally had the courage to walk away.

My focus lately has been on myself. I’ve been trying to heal through spending time with my dogs, therapy sessions, and a support group. I have found SO much hope in reading other people’s stories and connecting with others who have been through similar.

If you have ever experienced something similar, please remember you’re not alone. Its easy to feel isolated when you’re in a relationship like that. It’s my hope that sharing my story and words of encouragement might be helpful to you in your mental health journey 💫

And remember … It isnt until other people start talking that we realize this type of abuse is happening to other people and that this is a problem.

FULL BODY FRIDAY COMIN’ ‘ATCHA! Grab a pair

FULL BODY FRIDAY COMIN’ ‘ATCHA!

Grab a pair of light and medium dumbbells and you’re ready to go! 💪🏻

It’s always hard getting up early on a Friday morning but I always feel so much better getting a good sweat before a long shift at the hospital! Tag me if you give this one a try 💥

Repeat circuit 4x through:
▫️Single arm squat to press- 10
▫️Reverse lunge with front raise- 10
▫️Single leg pickup with row - 10
▫️ Floor bucks with chest press- 10
▫️ Pushup with wave- 10
▫️ Kneeling curl - press- triceps extension - 10

#fullbodyworkout #dumbbellonly #functionaltraining #strengthtraining

The Fall season in California is probably my favor

The Fall season in California is probably my favorite! The weather is crisp and cool, the leaves change colors, and there are so many fun things to do. Whether you live in SoCal or are planning a trip to visit, make sure you try these Fall activities:

▫️Apple Picking- Apple picking is one of my favorite East coast traditions- even while on the West coast! Visit these SoCal apple orchards: Julian (near San Diego) or Oak Glen (on the way to Palm Springs) 🍎

▫️Shop at the local farmer’s market- Find yourself some seasonal produce (ie. apples, pears, carrots, sweet potatoes), Fall flowers 💐, and farm fresh eggs!

▫️Head to Big Bear to experience the most beautiful West coast Fall foliage. Bring a picnic, go for a hike, and take beautiful, scenic photos 🍂

▫️Go wine tasting in the SoCal wine country: Temecula, Paso Robles, or Santa Barbara. Be sure to dress warm! 🍷

I love living in Southern California, year-round. There’s always something to do! What’s your favorite Fall activity?

📷: 2018 #throwback

FITNESS MYTHS! 💪🏻 There are SO many myths a

FITNESS MYTHS! 💪🏻

There are SO many myths about health and fitness, I just can’t help but shed some light on these confusing, and sometimes straight up false, statements. Let’s dive right in!

▫️MYTH: You need to confuse your muscles to make progress.
▪️TRUTH: Instead of switching up your workouts every week or trying to get fancy with movements, you need to get good at your main movements (squats, bench, deadlift, rows, hip thrusts) and increase demand placed on your muscles (progressive overload - increase weights, sets, reps, etc)

▫️MYTH: Low carb is key to fat loss 🔑
▪️ TRUTH: a calorie deficit is the only way to loose weight. You don’t need to eliminate a macronutrient to create a deficit.

▫️MYTH: Cardio is needed for weight loss
▪️TRUTH: Cardio is great for your overall health but isn’t needed to loose weight 🏃🏻‍♀️

▫️MYTH: A good workout is determined how sore you are the next day. If you’re not sore, it wasn’t a good workout.
▪️TRUTH: You can have a great workout, and not be sore the next day. Examples of a good workout include:
- Lifting heavier, good form, adding extra reps or sets 💪🏻

Which one surprised you?!!

It’s ok if you’re not where you want to be. Re

It’s ok if you’re not where you want to be. Remember you don’t always notice the sun rising in the sky, until, one day, you feel the warmth touching your face and you realize how much you have grown - @loveaprilgreen 💛

DUMBBELL ONLY FULL BODY WORKOUT 💪🏻 I’ve b

DUMBBELL ONLY FULL BODY WORKOUT 💪🏻

I’ve been loving switching things up and adding more full body workouts into my routine 🙌🏻 What do you guys prefer, full body workouts or muscle specific?!

Repeat circuit 4x through:
▫️Push-ups - 10
▫️Glute bridge with chest press- 10
▫️Pushup with single arm row to wave - 10
▫️RDL to upright row- 15
▫️Single leg floor bucks - 15
▫️Seated neutral shoulder press -10
▫️ Unilateral - full tricep kickbacks- 10

I received a bunch of questions the other day on how I’m able to get in 5am workouts before my shift at the hospital 💪🏻 Let me tell you, it’s not easy! I struggle getting out of bed sometimes too. Anyways, I wanted to share some tips that work for me and might help you if early morning workouts are a goal of yours:

💛 PREP EVERYTHING THE NIGHT BEFORE: Lay our your workout clothes, your shoes— everything you’re going to wear to workout in a pile so they’re ready to be thrown on in the morning ✨

🖤 HAVE A MORNING PLAN: Make sure your workout is already planned so that you don’t have to scramble to figure it out in the morning!

💙 MAKE A MORNING PLAYLIST:
Need a little extra motivation getting out of bed in the morning? Make a playlist to listen to while you’re getting ready to workout! 🎶

🧡 CHANGE YOUR ALARM:
Change your alarm to something upbeat and energizing!

💜 HAVE A BACKUP PLAN: If you happen to snooze too many times, have a backup plan ready to go! Save a few quick 20 minute HIIT workouts you can do if you don’t have time for your originally planned workout

💚 START SMALL: If early morning workouts aren’t part of your routine, start slow!! Make a goal of 2-3 early morning workouts a week and build up!

🤍 HAVE YOUR BREAKFAST PREPPED FOR AFTER YOUR WORKOUT: this gives you more time to dedicate to your workout it and it’s something to look forward to when you’re done. I always look forward to my overnight oats 😍

Ok early morning risers- do you guys have any more tips?! 💫

🎥: @inhaussocialmedia

HOW TO GET THE MOST OUT OF YOUR WORKOUTS 💪🏻

HOW TO GET THE MOST OUT OF YOUR WORKOUTS 💪🏻

“The more time we spend working out, the more fit we will be.” This is actually not the case. Be intentional about how you spend your time working out, mindful what you focus on, and maximize the time you do spending exercising 👏🏻

▫️Be specific with your plan and goals- instead of taking random classes or wandering aimlessly in the gym- evaluate your goals and make a plan!

▫️Focus on form- Good form should always be prioritized over heavy weights! One of my big rules- dont increase more than 5 lbs on DBs and 10% weight on BB.

▫️Write it down- Keeping tabs on performance is the best way to improve and beneficial in seeing progress over time 📝

▫️Prioritize recovery- putting too much stress your body without any time to recover can cause injuries. Remember to listen to your body and take breaks!🧘🏻‍♀️

▫️Consistency is key! Staying consistent turns into habit. Schedule your workouts like you do meetings and appointments 🗓

GROWTH IS THE ULTIMATE GLOW UP💫 Shoutout to ev

GROWTH IS THE ULTIMATE GLOW UP💫

Shoutout to everyone outgrowing a belief, behavior, a relationship, or a vibration that is no longer aligned with who you’re becoming

DB ONLY LOWER BODY WORKOUT 💥 Grab a pair of me

DB ONLY LOWER BODY WORKOUT 💥

Grab a pair of medium dumbbells for this lower body strength circuit!! 👊🏻 I was sore for days after this one! I love that this workout can be done at home or at the gym. I’ve been mixing things up lately and working out both at home and at the gym because of my work schedule and it’s been a nice change and keeps things from getting boring! 🙌🏻

REPEAT CIRCUIT 5x THROUGH:
▫️2 DB sumo squats - 8
▫️Split squat with pulse - 10
▫️ RDLs- 10
▫️ Single leg floor bucks - 15
▫️ Lateral lunges- 10
▫️ Jump squats with hold- 10

What are you guys working out today?! 💪🏻
🎥: @inhaussocialmedia

#becksliveshealthy #movewithstrength #lowerbodyworkout

4 Common Post-Workout Mistakes (that Can Ruin Your

4 Common Post-Workout Mistakes (that Can Ruin Your Progress)💪🏻

You’ve invested time, energy, and sweat into your health and fitness. The last thing you want is to make silly mistakes that impact your progress.. Am I right?

Here are 4 of the most common post-workout mistakes to avoid, always:

▫️Skipping your cool down routine and stretches- During your cool down, your body moves from a sympathetic to parasympathetic state. It’s also a great time to incorporate a stretching routine to prevent tight or imbalanced muscles.

▫️Not including rest days in your workout program- Rest days are necessary for your muscles to repair and rebuild. During your workout, they’re broken down. Without adequate rest, they can’t repair and become stronger.

▫️Ignoring the importance of post-workout nutrition- It's imperative to refuel your muscles after a workout. Aim to consume protein and carbs within 30-60 minutes after your workout.

▫️Skimping on sleep- Just as rest days allow for muscle repair, so does sleep! Skimping on your sleep to get a workout in is like jumping over dimes to pick up pennies. Sleep is essential for any fitness goal! 🙌🏻

📷: @kimber.collective

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