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Welcome back to another edition of FITNESS MYTHS!

Welcome back to another edition of 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 in!

▫️MYTH: Squats are the only way to grow your glutes.
▪️TRUTH: Actually, there are many glute-focused exercises that target, strengthen, and grow your glutes. For example: glute bridges, deadlifts, kickbacks, lunges, etc.

▫️MYTH: Ab workouts will give you abs.
▪️TRUTH: Abs are actually made in the kitchen. You can’t “spot train” in the gym, but with the right exercise and nutrition, you can lose overall fat, including in the trunk area.

▫️MYTH: You must train the same way to see results.
▪️TRUTH: If you’re exercises, sets, reps, weights, and rest times stay the same every workout, you will NOT see results. Instead, focus on progressive overload training- every week or two, increase your load, sets, and/or reps. Also, make sure you’re following a strategic training split and not overworking your muscles.

▫️MYTH: The more you sweat, then the more fat you will lose.
▪️TRUTH: To lose fat, you must burn more calories than you’re consuming. Sweating does not equal more calories burned.

▫️MYTH: Soreness = a good workout.
▪️TRUTH: Soreness is not an indicator of an effective or ineffective workout. In fact, being overly sore is not necessarily a good sign. Instead, focus on actively using your muscles during your workouts for the best results.

▫️MYTH: You need supplements to reach your goals.
▪️TRUTH: Supplements might be helpful, but only in addition to the right training schedule AND nutrient-rich diet. It’s always wise to work with a professional

▫️MYTH: Eating fats will make you fat!
▪️TRUTH: Some dietary fats are healthier than others, like omega-3’s, omega-6’s, and omega-9’s. These fats, in moderation, won’t lead to weight gain. However, as often as possible, avoid toxic fats, like trans fats.

Which fitness myth is the most shocking to you?! ⬇️

KB ONLY LOWER BODY WORKOUT 💥 Happy Monday! Kic

KB ONLY LOWER BODY WORKOUT 💥

Happy Monday! Kickin’ off the week with a new KB only lower body workout 👊🏻 I was so 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 - it’s been a nice change and keeps things from getting boring! 🙌🏻

REPEAT CIRCUIT 5x THROUGH:
▫️Front squats - 15
▫️Staggered split squat with KB drop - 10
▫️RDLs with tempo - 15
▫️Weighted floor bucks - 15
▫️Lateral shifting lunges - 10
▫️Pulsing squats to jump squats - 10

What are you guys working out today?! 💪🏻

🎥: @inhaussocialmedia
#becksliveshealthy #movewithstrength #lowerbodyworkout

I can’t believe I moved to Hermosa Beach 7 years

I can’t believe I moved to Hermosa Beach 7 years ago this month. Time flies!! ✈️ When I made the trip across the country I had no idea what was in store for me or how long I would be here. I fell in love with this small town as soon as I arrived 💛

Anyways, my Hermosa Beach travel guide is here! All of my favorite places to eat, things to do, places to sweat, and more! 💪🏻☀️⛱ Save this post when you’re here for a day trip or visiting for the week! Full post is on my blog and linked in my stories ✨

#becksliveshealthy #hermosabeach #hermosabeachpier

GLOBAL RUNNING DAY 🏃🏻‍♀️ 5 Ways Runn

GLOBAL RUNNING DAY 🏃🏻‍♀️

5 Ways Running Has Changed My Life FORVER:

Growing up, I NEVER thought I would enjoy running. If you asked my high school soccer coach, he would have agreed. I just was NOT a runner!

Fast forward to today: running has forever changed my life. It’s easily become one of my favorite forms of therapy by helping me cope with heartbreak and overcome many challenges.

Thanks to running, I’ve:
▫️Met some of my lifelong best friends 🥰

▫️Improved my mental and emotional health- Like I said, running has become an effective form of therapy and coping.

▫️Helped me become better at time management- now, I prioritize better and make time for those top priorities, like running!

▫️Improved my self-discipline- Now, I can confidently wake up at the crack of dawn and say no to some evening events, so that I can reach my goals, improve my sleep, and prioritize my health.

▫️Learned to have patience with myself- In the beginning, running can feel like a long, slow, and steady journey. But, it’s given me the ability to be patient with myself, as well as others!🙌🏻

I owe all of this to running + so much more!

Running friends - share one way running has changed your life! ✨

HAPPY JUNE! I’m excited to announce I just acce

HAPPY JUNE!

I’m excited to announce I just accepted a position at UCLA in the ICU float pool! 👩🏻‍⚕️ It’s per diem so I’ll still be focusing on personal training and have some exciting fitness projects in the works!

I’m excited to head back to the bedside part time and super grateful for this opportunity! 💓 new month, new beginnings ✨

Happy MDW 💙☀️ What does everyone have plann

Happy MDW 💙☀️ What does everyone have planned?!

DB ONLY UPPER BODY STRENGTH HIIT WORKOUT 💪🏻

DB ONLY UPPER BODY STRENGTH HIIT WORKOUT 💪🏻

Happy Thursday! Today I’m sharing a new upper body strength HIIT workout. Grab a pair of light and medium dumbbells and you’re good to go! 💥

What workouts have you guys been loving lately?! 👊🏻 I’ve really been loving my solo gym time and focusing on more on muscle group specific workouts. Plus I’ve been adding back in longer peloton rides lately- @oamato 30 min tabata ride from Monday was SO good 🙌🏻

Repeat circuit 4x through:
▫️Shoulder taps to push-ups - 10/10
▫️Elbow up downs - 10
▫️Floor bench with leg raise - 10
▫️Pushup position row to wave - 10
▫️Single arm DB snatch - 10
▫️Kneeling hammer curl to press - 10
▫️DB swings - 15
▫️Burpee to climbers - 10

#becksliveshealthy #movewithstrength #upperbodyworkout #hiitworkout #dumbbellonlyworkout #outdoorworkout #functionaltraining
🎥: @inhaussocialmedia

Happy birthday to this little boy! Can’t believe

Happy birthday to this little boy! Can’t believe Leo is 6 today 🐶 I don’t know what I would have done without him the last 6 years through all of my ups and downs. He’s been the only one by my side through it all- from career changes, to breakups, and loosing my dad. He’s brought so much joy and happiness to my life 💓 Happy birthday Leo!

ATTN: NURSING STUDENTS 👩🏻‍⚕️ Are you

ATTN: NURSING STUDENTS 👩🏻‍⚕️

Are you having trouble deciding on a nursing specialty? Here’s my advice ➡️
When you first start nursing school, don’t even think about the specialty you might want to start in. There are too many other important things to learn and focus on. The time to choose will come, but it’s not during your first years of nursing school!

As you go through nursing school and experience different clinicals, you’ll eventually start to naturally gravitate towards some more than others. For me, I ended up really loving the ICU and critical care, but I didn’t really realize that until my LAST year of school.

During your last semester, when you choose a capstone to do your clinical in, that’s the time to pick the specialty you think you might want to pursue when you graduate. But, again this process takes years. Don’t rush it!

Here are additional more questions to ask yourself:

▫️Do you want to work in a hospital or out-patient care?
▫️What type of environment do you do well in? Fast or slow-paced?
▫️What kind of patients do you like working with?
▫️What are your career goals? Do you want to go back to school and if so, what for? For example, if you want to be a CRNA, you’ll need several years of ICU experience before applying. Or maybe you want to start a family soon, so you won’t be working full-time anyway- Do you want to pursue a specialty that allows for more flexible hours that are more flexible?

Regardless of where you start out, NEVER feel like you are locked into a specialty. People change specialties within nursing all the time- that is one of the beautiful things about being an RN. So don’t feel like this decision is going to dictate the rest of your nursing career!

If you’re a nursing student, how do you feel about choosing specialty? I’d love to hear your thoughts in the comments!⬇️

#nursinglife #nursingschool #nurselife #nursingstudent #nursingspecialty

You, yes you! Do you need motivation to get your w

You, yes you! Do you need motivation to get your workout done today?💪🏻

Here are 6 reasons to get your body moving, today. Repeat these affirmations to yourself and get ready for a great workout!

▫️I will have more confidence.
▫️I will be one step closer to my fitness goal.
▫️I will be more mentally alert.
▫️I will be happier.
▫️I will have an increased amount of energy the rest of the day.
▫️I will be doing something for me!

Now, I’m curious.. What workout will you do today? Share it below to help motivate each other!👯‍♀️

#workoutmovitation #workoutaffirmations #workoutbenefits #benefitsofworkingout

LOWER BODY STRENGTH HIIT WORKOUT!💥💥 All you

LOWER BODY STRENGTH HIIT WORKOUT!💥💥

All you need for this workout is a pair of medium dumbbells and a resistance band and you’re ready to go- it can be done either at home or at the gym! 🏋🏻‍♀️

Repeat circuit 5x through:
▫️Banded climbers- 15
▫️DB reverse lunge- to 45 degree reverse ▫️lunge - 10/10
▫️Neutral 3x squats -15
▫️Banded floor bucks with abduction -15
▫️Banded floor buck hold with pulses- 25
▫️1.5 RDLs - 10
▫️Power lunges - 10

Tag a friend to try this workout with you! 👯‍♀️

#becksliveshealthy #movewithstrength #lowerbodyworkout
🎥: @inhaussocialmedia

Has social media trapped you in the dangerous game

Has social media trapped you in the dangerous game of comparison?

It’s easy to compare the reality of your life to someone else’s highlight reel on social media. If you’re not careful, it can be easy to feel bad about your looks, achievements, social life, relationship status, etc.

Truth is: social media is a slippery slope. Coming from someone who uses it for personal and professional reasons, I can totally relate. After years of trial and error, I’ve finally figured out better boundaries with social media.

Here are 3 ways I try to manage my social media use and negate the temptation of comparison:

▫️Curation: In my opinion, the most effective way to use social media is to connect with others (so grateful for so many wonderful connections in this space), inspire, be inspired, and find motivation 🙌🏻 Does your feed encourage positivity and inspiration? If not, it might be time to do a social media audit.

▫️Screen Time: The best way to monitor your social media consumption is by setting clearly defined screen limits for yourself each day. If you have an iPhone, you can create a time limit for yourself within your phone settings📱This prevents me from mindlessly scrolling through my feed for hours on end! Haha whoops.... I know some of you can relate! 😬

▫️Detox: Do you need to take a social media detox? Signs that you may need a detox = checking your phone numerous hours a day, relying on new likes and comments to boost your confidence, feeling anxious/bad about yourself after scrolling through social media, or losing valuable time during the day.

Social media is a double-edged sword. It can be used for good, just as it can be used for evil. Setting boundaries around your social media use is the best way to manage its effect on your life!

How do you protect yourself from playing the comparison game on social media?✨

#socialmediacomparison #thecomparisongame #ditchcoomparison #comparisonisthethiefofjoy #socialmediaboundaires #socialmedialimit

Are you over-exercising? When it comes to exerci

Are you over-exercising?

When it comes to exercise, there is no one-fits-all approach. What works for your best friend, might not work for you. And, vice versa.

That said, knowing your limits and what works best for your body is the key. Unfortunately, many women over-exercise and don’t even know it! So, are you guilty of over-exercising?

Here are some classic signs of over-exercising:

▫️Persistent aches and pains in your muscles and/or joints
▫️Feeling light-headed or dizzy on workout days
▫️Frequent headaches on workout days
▫️Difficulty getting through a workout
▫️Poor muscle recovery/increased muscle soreness
▫️Difficulty breathing
▫️Prioritizing workouts over sleep
▫️Repeat injuries and/or sickness
▫️Changes in your menstrual cycle

If you think you might be over-exercising, what’s the solution? ⬇️

▫️Reduce exercise frequency and intensity. Instead, opt for low-intensity, gentle movement several days a week.
▫️Increase calorie consumption of nutrient-dense foods. Eating too little, in addition to over-exercising, is a recipe for disaster!
▫️Stay hydrated with filtered water + electrolytes. Simply adding a pinch of pink himilayan salt to your drinking water can increase water absorption in the body.

At the end of the day, over-exercising is counterproductive- it halts progress and encourages plateaus. If you’re struggling with over-exercising, I recommend working with a professional who can help you create the right exercise routine for you. For more information on my training services, head to my website (link in bio)!💪🏻

#overexercising #dangersofoverexercising #signsofoverexercising #symptomsofoverexercising

Let’s chat about travel nursing! I moved out to

Let’s chat about travel nursing! I moved out to California 7 years ago as an ICU travel nurse (wow, time flies). It was definitely one of the most challenging things I’ve ever done, but I learned a lot from the experience and it helped get me out to California!☀

I worked as a travel nurse for 4 years before settling down and signing on as staff. Then in 2020, the pandemic hit... it was time for me to throw my scrubs and nursing cap back on and do my part, which I did by signing a contract to work as a travel nurse in the COVID ICU💓

I’ve been lucky enough to work with @HostHealthcare as a travel RN. When I first became a travel nurse I didn’t know what company to go with or what questions to ask. Now after taking 5 nursing assignments, I’ve learned what to ask for. A huge part of being a travel nurse is finding the right company and the right recruiter that is not only going to support you, but also be easily available and transparent. @HostHealthcare has responsive, friendly, and knowledgeable recruiters to help you land the best nursing contract for you - they always have your best interests top of mind! They also offer a COVID-19 pay policy, which guarantees pay if you are quarantined due to COVID while on assignment. If you’re a healthcare professional, check out @HostHealthcare! If not, you can refer someone to Host and earn up to $2,000 per referral! 💫

Nursing friends, have you ever worked as a travel nurse?! 👩🏻‍⚕️

#HostMakesYouComfortable #HostHealthcare #TravelNurse #sponsored

“One day you will tell your story of how you ove

“One day you will tell your story of how you overcame what you went through and it will be someone else’s survival guide.” - Brene Brown ✨

May is Mental Health Awareness month. My goal is to spread awareness, share resources, and change the stigma about mental health! 💓

I want to shed light on the fact that it's easy to feel helpless and isolated in our world, today. And if you can relate to this, just know that you are not alone. Nearly, 1 in 5 U.S. adults live with a mental illness!

Given the prevalence of mental illness, there is STILL HOPE. I’ve found SO many mental health resources that have truly helped me in my own mental health battles. These are a handful of my favorites:

▫️APPS: Moodpath, Calm, Headspace, What’s Up

▫️BOOKS- You’re a Badass, The Subtle Art of Not Giving a Fuck, Untamed, How to Do the Work, Detox Your Thoughts

▫️PODCASTS- Radical Transformation Podcast, Mental Illness Happy Hour, Brain Science Podcast, Happiness Podcast with Gretchen Rubin, Not Another Anxiety Show, Ten Percent Happier, Unlocking Us With Brené Brown

These are just a few of my favorites, but if you have a helpful resource for mental health, I would love to hear it. Drop it in the comments below! 💫

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