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Stop Looking at Your Number, Start Looking at Your Shape

We all want to look a certain way. Surprisedly, it does not always correlate to a number on the scale. It’s much more effective to start looking at your shape to decide where you want to work on toning versus just going by the number on the scale to judge your own success in getting the body you want. Coming from a girl that has spent years going up and down with her weight, trying all sorts of different workout regimes to make the number on the scale stick – it just doesn’t work.

We are women, my ladies. Our bodies are constantly changing, especially throughout high school and college years when the pressure to be skinny and fit is at its peak. We have hormonal swings contributing to weight gain (or loss), we are trying new birth controls that will change how our body responds to weight gain, we are maturing in both boobs and ass – which is weight. We are growing into our bodies and you can’t put a number on how your body is going to mature. Granted, I understand that some industries like modeling, competition sports, and other professions that might require a strict weight range. However, for most of us, our body confidence should not be restricted by a number on the scale.

I’ve seen other articles that say a similar message – not to be concerned about your quantitative weight. What I haven’t seen is the alternative of how to judge your success in your fitness journey other than, just to “feel good”. I’ve tried that too, believe me, but it still wasn’t cutting it. In one of my many showers after the gym, usually where I do a lot of creative thinking, I had this epiphany, “I’m not chasing a number, I’m chasing a way I want to look. I want to have great abs and a great ass – it’s all about the actual shape of my body, not how much I weigh”. BOOM.

This concept is one that I feel a lot of us can relate to. We all want to look a certain way, but without proper knowledge of fitness most of us just think it’s about losing weight. No my friends, it’s about working the areas of your body with strength training. It’s about becoming strong. Does cardio and losing weight help? Yes, it sure does. But to get those amazing abs and juicy ass comes with another set of skills: concentrating your energy to putting those muscles to work. This is what I’ve started steering my attention towards and I feel like I have much more direction in knowing what I need to do.

Do you have some belly pudge you want to get rid of? Cardio and killer ab workouts. Do you have some thick thighs you want slimmed up? Cardio and some killer leg workouts. Do you want a nice bubble butt? Squats and lunges, honey. What is included in all of these body desires? Getting sore and moving some iron around. They have nothing to do with being “a certain weight”.

Ok, so now you know you need to start weight lifting – intimidating? Yes, it can be. You have all those muscle men in the weight area of your gym, you don’t know any of the moves or form – don’t let that stop you. Those guys, they are probably impressed to see you in the weight area. Your form, it will get better with practice. Do you need to start with baby weights? You might, but it’s better than not starting at all. There are HUNDREDS of weight training/body weight exercises on Pinterest to follow. There are even apps and YouTube videos that can walk you through a new workout, no problem. Nothing is stopping you, except you.

…stop looking at your weight and start looking at your shape…

Getting back to the main point of this post, stop looking at your weight and start looking at your shape. This is my alternative to stop being obsessed with meeting a certain number on the scale. When I started actually looking at my body and understanding where it needs work, I feel good. Since I’ve made this adjustment I’ve become much more aware of my workouts. I’m putting so much more intention into the moves knowing that I’m working the muscles groups I want to work. I feel more accomplished after the workout, and even the days following because I feel those areas of my body because they’re so SORE (hahaha).

If you’re having issues with finding your success in the gym, give this mindset a shot. It’s been working for me and I plan to continue using it. I want to know your input on this and what work or doesn’t work for you on your fitness journey. What are some of your favorite workouts? Maybe I’ll draft up my routine for you girls and see if you’re into it! Keep your head up darlings. Fitness is a lifestyle. It is a commitment to being your absolute best self. It takes time and patience. You have to enjoy the process.

#becausegirls

Cover Photo: Photo by Becca Matimba on Unsplash

 

 

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Your Next Obsession

Ladies, meet BUTI YOGA. This yoga style might be your next obsession. Buti is pronounced just like the infamous, “booty”. Perhaps you heard of it before and your impression was a little something like this, “booty what?!” – I had the same question! Little did I know that this new fitness craze goes deeper than just a catchy name. Buti yoga founded by the queen herself, Bizzie Gold, is a fast-paced and empowering tribal style yoga. It combines plyometrics (jumping), vinyasa yoga styles, and tribal dance – get ready to bring out that jungle woman hid deep inside of you!

With high intensity music and energetic instructors, this class is meant to make you SWEAT. The amount of confidence, stress relief, and overall mental high I had leaving that class – I couldn’t imagine not sharing this with other females. Not only is it a killer workout, the roots of this practice go so much deeper than just wanting to lose weight and get six pack abs.

What is Buti Yoga?

Buti is defined from its India descent as, “the cure to something hidden or kept secret”. This emerging practice is looking at traditional yoga a little differently. Instead of concentrating on strict poses, buti is a practice working to let you find your inner strength. The message the buti tribe is trying to release is complete confidence in who you are. All the bad and all the good. In these classes you can expect instructors to have their hair down, tossing it side to side in all its sweaty glory. You can expect women of all ages and all sizes in sports bras repping their belly rolls and stretch marks. This practice is the process of learning how to turn your vulnerability into power, feeling strong from the inside out, loving yourself more, and of course making new friends.

Learning to love the skin you’re in is a tough job. We are constantly observing, looking, comparing all over social media of all these influencers that we are dying to be. When your body is not where you want it or you’re dealing with another low self-esteem part of yourself, it can be exhausting. It’s almost more exhausting to keep wishing, comparing, and beating yourself up on how you’re not this gorgeous fitness model than actually putting that energy into loving yourself more!

Work on turning that negative energy you have against yourself into energy that will uplift you. Use your energy to say, “I have no control over where I am at today, but I can put all my energy towards improving myself from this day forward”. Everyone has a different path. Don’t let someone else’s waver your own. Keep in your lane and know what work YOU need to do.

I have no control over where I am at today, but I can put all my energy towards improving myself from this day forward

Why Do You Need Buti?

In a world overflowing with technology, how do you truly connect? Do you know who you are and who you are determined to become? When all the facades are stripped away and you look in the mirror, what do you see? Buti yoga is on a mission to help you find the cure to identify anything that’s holding you back from within. New students of buti say they find a part of themselves they didn’t know was missing. There’s a feeling created during this flow that emits this energy from a powerful place from within.

Using a spiral-structure technique (SST), buti implements moves and poses treating your body as a cylinder rather than a square. We spend so much time moving on a linear plane, overworking certain muscle groups, and overlooking the deep stabilizers that actually help our bodies move more fluidly and more gracefully. These untapped movements and strengthening flows truly impact our hormones, endocrine system and overall full-body health.

Buti asks each person to bring themselves into the room and try to get one step further along than before you stepped into that class. It’s all about boosting your confidence to the next level and transforming your body from the inside out. By improving how your skin feels against your own skin, you develop another channel to transform your life, let go, and let your body move how it wants to.

Afraid to Try Buti Yoga?

It truly is a tribal network of women making a loving connection to each other and themselves. There is a mutual respect for each others practice in that room and each woman on their own journey. Women want to feel connected and have this sisterhood that they biologically know they need to have. They call this Shakti – the feminine aspect of divine energy. Talk about #SlayTribe in full force!!!

In your first class, you might feel clumsy, uncoordinated, or uncomfortable to to take your shirt off. Keep going. With a room full of loud music and a strong supportive atmosphere, it will be hard to ignore the contagious energy of buti. With the outlook of this movement practice being a time to redefine yourself and connect yourself to your own internal primal energy, I encourage you to give this a shot.

There is no age limit, no size limit, or confidence limit to this practice. If it’s a challenge, you need it to thrive in your life. The older you are, the more important this practice is for you. Go at your own pace and go into it open minded! Discover your inner tribal energy and start making those steps to a more confident, more energetic, and of course – a more healthy YOU!

#becausegirls

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Spring Clean Your Life

We are going to review how you can spring clean your diet, your home, and your mind. Being so busy in our startups, our jobs, and just day-to-day life, it’s easy to overlook our health and our state of mind. I think we underestimate how we treat our bodies actually impacts our overall performance. To be able to work at your best, you need clean fuel to support you throughout your day, you need a clear workspace to get things done, and you need a supercharged mindset to attack your goals. Let’s walk through these three vital attributes of your life and how we  can clean them up in preparation for a killer summer:

  1. What you eat – Read WomanCode by Alisa Vitti

    • This book gives every girl of all ages an entire synopsis of how the woman body works chemically, physically, and psychically. Learning to how to use your natural cycle to your advantage has helped countless women get their body, mind, and health back in sync. My biggest take away from her study is how certain foods affect our body and our performance levels when feeding our body right. In the beginning of March, I wasn’t feeding my body well, I was eating junk food for breakfast and lunch, and I felt like a complete P.O.S. (pile of shit). I knew I had to get my eating habits back on track but just didn’t really know where to start. This book was on the list for a book club I joined and my gosh was it a godsend. From my own battles of eating right and scrolling through countless “diet plans” not knowing which is the best for me, this book has given me so much more guidance than any other Pinterest “3 week meal plan”. Please pick up yourself a copy if you want more info!!! But I’m going to summarize Alisa’s 4 day body reset. Perfect for spring cleaning season, let’s spring clean our body! I felt amazing the after the second day and recommend any lady to give this a go. So let’s get into it:
  • For your body spring cleaning, your diet for the four days will consist of –
    • Fruit Salad & Supplements: breakfast every day
    • “Liver Cleansing Medleys”: a better way to think of salads, Alisa coined this term. This will be your lunch every day along with a grain and/or protein as listed in the next bullet
      • Baby Greens, Kale, Bok Choy, Spinach, Green Onions, Cucumber, Celery, Tomato, Carrots
      • Use Olive Oil, Balsamic Vinegar, and/or Apple Cider Vinegar as a dressing
    • Grains and Protein: I encourage a plant-based diet, but other proteins are totally OK
      • Brown Rice
      • Quinoa
      • Fish (Salmon, Tilapia, Cod)
      • Beans (lentils, black-eyed peas, chick peas, etc.)
    • Homemade Soups: dinner every day. On the fourth day, you can have your protein and grain mixtures.
      • Find a light veggie soup recipe, like Minestrone or Thai-Style soups. Make sure they do NOT contain any creams. No creams. This soup is meant to be a “clean-sweep” of your digestive system after a busy day (or of your first few months of the year!). Search Pinterest for veggie soups and there are countless options. Just watch the ingredients. You want a veggie and herb filled recipe to capture all those micro-nutrients.
    • Mid Afternoon Snacks and Late Night Cravings: Trust me, I’ve been here! Whether that’s still being stuck at this office and munchies begin, or you feel like you just need something, try these options out first before giving in!
      • Veggies with Hummus (Carrots, Celery, etc.)
      • Fruits from the breakfast list above
      • Hot Tea (Black or Green, but make sure your nighttime tea isn’t caffeinated if you want to get to sleep!)
      • Iced water with some lemon, or infused fruit (throw some crushed berries in there if you have a sweet tooth!)
      • Make sure during this body spring clean that you listen to your body, does it really need what your mind thinks it does? (No, you do not need Hot Cheetos!) Practice listening to your body signals. You might just be dehydrated and need some water.
    • Her book goes into all the details of why these food help your body cleanse itself of toxins, excess “stuff”, and boost your immune system, your mind, and your energy. You might even lose a few pounds! And that’s by eating completely natural and feeding your body the nutrients it needs to operate at its optimum level. I’m still practicing these eating habits and I love how I am feeling – I feel more energized and sometimes even skipping my coffee in the morning, I don’t feel bloated, and have been sleeping more deeply. I highly recommend giving it a shot! By making your body function better, you’re automatically helping your mind think clearer, and in lieu of body and mind being in sync, you can focus on other areas of your life with more intention and more focus.
  1. Where you work

    • Use a Calendar
      • Virtual or Physical! Use your outlook calendar to plan your day-to-day tasks and sync to your phone so you get reminders throughout the week to make sure you stay on track. I’m surprised by some girls who I talk to who seem busier than me and they don’t have a calendar to plan out their clients and meetings! It’s also helpful to have a big calendar you can hang on your wall and write things down. This way every day waking up or before leaving the house, you can see physically what your goals are for the day and the week. It can be fun setting up your month! Get some colored markers or even stickers and beauty up that schedule!
    • Go vertical
      • Use wall space to hang folder pockets to store all your notebooks or get a vertical storage bin to store them. They’re usually sold as magazine holders, but their so helpful to clean up desk space. Especially if you’re a note taker like me!
    • Get a multi-drawer night stand and categorize the drawers
      • Having some drawer space is so easy and pretty affordable. Categorize your drawers so you always know where to find what you’re looking for. You can make a drawer for office supplies, one for hide-away electronics & wires, and for stuff you don’t always want on your desk like staplers, notebooks, etc. It feels so much better when your work space is organized.
    • Rid of paper/clutter often
      • Getting a collection of notes, papers, print out e-books, and notebooks? Go through all of them and either type them up so you have a record of them on your computer or completely throw away! If there’s to-do lists in there, consolidate your list into your calendar and make a central planner so you don’t forget those important action items!
    • Dedicate notebooks to action plans versus notes
      • Maybe this is a planner, maybe this is labeled binders with labeled dividers. Make sure you identify for yourself what are your study notes versus what you need to do. This way you have a clear understanding of what you expect of yourself and create a library of your own collected knowledge!
    • Invest in some high quality electronics (mouse, keyboard, monitors, etc.)
      • I have this monitor that I hook up my laptop too so I have two screens to work off of. Having two screens is totally awesome and makes it so much easier to work with multiple tabs and windows open without having to jump around all of them all the time! Also, it can be really frustrating when you’re trying to get things done and your mouse runs out of battery or loses connection. Having some high quality equipment just makes everything flow smoother and makes you feel more productive. Win, win.
    • Get cute with your desk accessories!
      • Find some that will motivate you everyday. This could be a nice gold pen and pencil holder, a super cute mouse pad, or maybe some desk trinkets or quotes and sayings framed. Having a pretty desk set up not only makes working more fun, it makes a good “thinking space” for you to put those million dollar ideas into action!
  2. How you think

    • If you’ve followed my blog at all, you might now know that I’m really big into mindfulness (LOA) and creating mindsets. I’ve covered a lot of how I think about this in previous blogs (podcasts to listen to). But, maybe I’ll just try speaking candidly here, a little heart to heart. All of us have a story. All our stories are unique and beautiful. No matter if you have had hardships, letdowns, unfortunate events, troublesome times — you are strong in your own individual way and there are people that are there for you. There has been increasing attention to mental health in the online community. Either it has always been a topic of discussion that was hidden, or it is rapidly increasing due to the changing nature of how we communicate and interact with our peers on social platforms. Popularity is now based off a follower count, how many likes someone gets, whoever had the cutest selfie, and so on and so forth. It’s created a fake and delusional perception of how someone values their existence on the platforms. Then there has even been stories of people with huge followings that are just as lonely, mentally unstable, and other unhealthy mental states than others who feel their online presence is not big enough.
    • It is now more important than ever that you get your mindset correct and healthy for your own self. No follower count or instagram fame is the answer. You control your own happiness. You control your perception of your life. It is no one else’s to claim. Now, I don’t want those statements to put you at dis-ease. These statements should make you feel powerful, they should make you realize that you can turn around whatever wrong road you’re going down. My blog on mindsets goes into more detail, but there is a whole process to walk yourself through mentally to help you become aware of your power and then put it into action. Number 1 and Number 2 on this list can help this last step to spring cleaning your life a little easier. Maybe just focus on eating right this week and see how you feel. Maybe you need some extra time to really get to know yourself and knowing when you’re ready to approach your mindset to know how you need to change it. Don’t overwhelm your senses trying to fix all these things at once. Be patient with your process. You are an ever-growing, ever-changing beautiful soul with things to learn from, things to grow from, and time to figure it out.
    • Start a journal, read some books, listen to some podcasts, talk to your friends and family. Make time in your busy schedule for yourself. Maybe you need a hike to get into the great outdoors. Maybe you need a spa day. Maybe you need some time in the gym. In all of the craziness of work, your side hustle, socializing — put yourself and your needs first. You and your health is your longest commitment. You are your greatest investment. You want that expensive foundation? Buy it. You need a weekend getaway? Go there. You need some time away from your work or business? Take that PTO. The time you put investing in yourself will only trickle down into your intentions and your success. Don’t feel bad needing and asking for help. Don’t feel bad having to turn down  the girls night out for some rest. Everything will be there when you get back from your personal break.

I hope that these three areas of your life and the tips I’ve shared have helped you grasp onto where you need to put your attention to. 2018 has just begun and you have all the time you need. Now let’s get this spring cleaning started! If you follow these tips and find that your energy is up, or mindset is getting better, reach out and let us know! We would love to hear your stories and how you’ve learned to operate at your best.

With love, #becausegirls

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Life Lessons from the Ocean

You might think life lessons from the ocean are a surfer’s excuse to the beach-bum lifestyle, when really the ocean could be wiser than you think. A body of water that is as old as time has made many impressions on human life. Get deep in this wave and see if you can feel the motion of the ocean. These 10 life lessons could be your next excuse to take that beach vacay get-away and learn how to surf:

  1. Be the Observer – To catch the big waves you need to get past the break, you watch for patterns in the waves and look for opportunities of the right time to go to conserve your energy rather than struggle in the break. This relates to life by how it’s important to listen and watch rather than act so your energy isn’t wasted on petty waves in your way. Using observance and introspection to analyze the situation can help make beneficial changes.
  2. It’s Tough Getting Started – Learning anything new takes time, effort, and some real will-power to get comfortable with the new skill. Waking up early to catch the good waves, forcing on a soaking wetsuit, and getting pummeled by some waves as your alarm clock isn’t always the ideal morning time ritual. Apply the struggle to learning other new things, don’t let those obstacles stand in your way to your goal. You’ll miss the best rides if you stay on the beach.
  3. Let Go of Control & Go With the Flow – The ocean rules the ocean and you can’t do anything about it. By accepting the flow and letting go the idea that you can control everything will help you apply this to other areas of your life. Sometimes the energy it takes to try and control an outcome is not worth the effort. Just float. 
  4. Reserve Your Energy & Wait for the Right Wave – Waves can be deceiving just like a lot of opportunities. Sometimes it looks like the perfect wave and you mad-hustle only for the wave to roll beneath and pass you by. If you try and catch every wave – that’s called burn out. Have patience and wait for the wave that feels good to you.
  5. You Have to Lean Over the Edge – When you catch a wave, you have to lean over the top edge of the wave. The wave won’t do all the work for you, you have to work the wave. The same goes for your ambition towards your goals. You can’t expect someone else to do the work for you, otherwise you’ll just be waiting out in that ocean.
  6. Get Back Up When You Fall – This is so true and applies in so many ways. You will fall…a lot. Don’t get down on yourself when this happens and expect it to happen. Then, you can learn from those falls and work to make a change in order to try and fix it.
  7. You Can’t Always Play it Safe – There are risks playing with the ocean. Just like everyday is a risk, trying new things are a risk, and getting out of our comfort zone can feel like a risk. You must take risks in order to reach higher rewards. Don’t be afraid to go for your dreams or an opportunity that seems scary. Normally those are what turn out the best. 
  8. There Are Sharks Out There – There are sharks in the ocean just like there are wolves on Wall Street. You’re probably safer in the ocean at this point. As long as you’re aware of your surroundings, you can’t let sharks stop you from pursuing your dream.
  9. Ground Yourself and Just Hold On – Sometimes you do get caught up in a wave and have no choice but grip as hard as you can into the ocean floor and let the wave crash over you. Hold on tight when things get rough and they will soon pass.
  10. Fully Commit to the Wave – You won’t catch the wave if you don’t decide to fully commit to the wave. If you don’t commit your heart, body, mind and soul into chasing your dreams, then you’ll never get a chance to catch them.

 

XOXO – Slay Girl

#becausegirls

 

P.S. – This was an excerpt from maxmuscle.com

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You Are What You Eat

I have talked a lot in some of my previous blogs about working out. Although going to the gym and lifting weights are half the battle, your fitness and overall body health depends tremendously on how you feed it. There are a gazillion diets, nutrition plans, meal preparation methods, and all those other food fads. How the hell do you figure out what’s best for you? I’m not an expert, but by growing up with a mom who’s a nutritionist, I’ve gained love and appreciation for good food. Most importantly, how significant it is to our well-being.

First: I don’t care how healthy some “superfood” might be – if it tastes like shit, don’t eat it! If you’re not liking some “healthy” foods that someone somewhere is suggesting, don’t push it. If it doesn’t taste good to you, you’ll always wish you were eating something else and boom, your “diet” is wrecked.

Second:  You’re not on a diet. “Dieting” is so 2000s. You are making a lifestyle change. To see a change, you gotta make a change. I’ve heard stories of people that workout all the time, but they never change up their routine or change what they’re eating and they hit a fitness plateau. The keyword here is: “lifestyle change”. Usually a “diet” means temporary; if you want consistent, long-lasting results in your body or health improvement, it is much more than temporary.

Third: Read the labels. We are in a mass-production, mass-consumer market. How do you think those corporations mass produce food? Yummy. There’s added sugar, added salt, added preservatives, fillers, coloring food dye, added random crap to make that shit taste good. Know what is in the food you buy. Top hitters that are the absolute worst: High-Fructose Corn Syrup, Sodium Nitrite/Nitrate, Hydrogenated Vegetable Oil, BHA & BHT, and all food dyes. Here gives you some info as to why they are so terrible.

There is so much to learn about nutrition and health, but I hope some of this gives you insight into why food is so important. You are what you eat is a actually a literal phrase. Feed yourself good and you’ll receive the benefit.

#becausegirls

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Adventure

When was the last time you went on an adventure? Not like a pool party or a walk around town. Like a real, totally unknown, make you excited adventure. Something that gets your clothes dirty or scrape your knees. Somewhere without cell phone service, or access to your snap story. An adventure that lights up your inner soul to feel full and alive and totally involved with the moment around you. That, is the adventure you should strive to find this spring break or summer time off.

Get a crew who likes this or who wants to adventure. Maybe even a longer trip so that you can spend time with people in a whole new experience. People who can show you cool new ways to do things, a different outlook or different state of mind. When the new frontier appears, you all can awe in wonder together and really take a whole new experience to the next level by living this with people who you’re with.

What matters, is the people

Someone once said to me on a very long trip, “Stop and smell the roses”. I didn’t quite understand until during that trip, it appeared to me it could mean to live in the moment. Stop and soak in where you are at, what is around you, and who you are with. The buildings, the shops, the beaches, the trees, the food — this can be all new to you, but imagine a new experience by yourself. It’s fun for awhile, but not until after some time, it’s not so glamorous. This is what I learned from that man when he shared the simple idea that, “What matters, is the people”. What matters, is the WE.


“We traveled through the Sonoran valley with the  Grand Canyon to our side. Red rocks and blue skies illuminate the horizon and tease us for the trip ahead. We wake up to a bluebird sky and get our gear together for an action-packed day. Snow like butter, glistens aside the mountain in this Utah county. The cold wind rips through our clothes tickling our bones, but we love the feeling anyways. It whistles through the trees and fills the air with noise of pure bliss”.

#becausegirls

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Muscle Up Buttercup

ABS

Yas, sister. Let’s get some too. It’s January and it’s still okay to begin your “new” gym routine. Don’t worry, it’s not too late to get into the new year groove and move on down to rockhard-ab-lane. (You can say I’m lying, but flat stomachs are thee sheeit.) Get your lemon water and let’s get to work.

First things first, when are you going to fit in your ab workout? Think about it. The morning could work because you can wake yourself up with your sweaty, glittery washboard (soon-to-be). OR, if nighttime works better for you, you can get that core warmed up for a nice deep sleep. Take your pick. Let’s start with some quick tips to help your routine:

  1. It’s all about repetition and consistency. You can’t say hey, I have a pool party this weekend and I’m gonna do 500 sit-ups a day until then and expect a beautiful midriff. Nah, sorry. You will still have your non-worked-out belly saying yes, I did enjoy those Hot Cheetos yesterday thankyouverymuch. We don’t wanna be that girl right?! So, none of that. In a couple months, after you commit to starting your ab routine, you will thank your stubborn little self for starting on the journey to eye-turning, hardcore abs.
  2. Nope, it doesn’t take just crunches. (GOOD, we don’t like those anyway) You’re gonna need a combo of calorie burning plus strength building. That means, movement plus resistance. Which means, losing the belly but gaining the abs. Yay! Okay, so how the hell do we do that? We’ll get to that in a minute.
  3. Awh man, the worst and hardest part: watching what you eat. But hold on, bare with me. If you can at all relate to that time you turned into a munchie queen, some people say having the munchies on the reg actually helps with that tummy. (the whole 5-6 small meals throughout the day bs) Hey, it might work for some. Just learn what’s good, what’s bad, and then stay away from the bad. Pretttty simple, but sometimes just annoying af.
  4. Lastly, sleep. Omg that sounds so nice right?! Get your Zz’s and this will benefit in many different ways than just your badass sculpted stomach.

Now to the workouts! Have fun ladies. Get sexy, sculpted, and slay these workouts until you come out on top this summer – it’s only like 3 months away!

Your #1 AB Circuit

Repeat 3 times (2 if you’re a newb)

15-25 reps per move

1. Reverse Crunches

(Check out this guy – gettin it. I bet he does a reverse crunch better than you)

2. Bicycle Crunches

(What wonderful form, copy this boy ladies)

3. Scissor Lifts

(This momma is really reaching here. Lower scissors will add more intensity for your lower abs, JSYK)

4. Cross Body Mountain Climbers (as many as you can for 1 minute)

(Alright, this chick could bring that booty down and flatten that back, but great effort)

5. Plank with Leg Lifts (Hold for 90 seconds)

(OMG, this woman is a champ hands down. You’ll literally have a rock as your core by this point)

6. Side Bends

(Ya bro, build that V!… P.S. you can do these standing too)

Try starting this circuit 3 times a week and keep at it! You go girl, slay girl slay!

#becausegirls

 

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What You Need: Water Fruit Infusions

Get the most of what you give your body. Instead of drinking plain water, get creative and try out some fruit infusions. Not only are you putting a brand new spin on your water for the day, but you’ll also get a cute little snack and the best insta pic of the day! (it will look really cute, I swear) There are so many combinations for anyone that might be fruit picky. Don’t be afraid of trying different herbs as well. They contain those micronutrients that you don’t usually get when following a standard diet. Just stock up on some fresh produce (as you already should), dig out those mason jars (or these awesome infusion bottles), mix your fav combo, and let sit in the fridge overnight for the next day (leave some room for ice, wink wink). We tried some recipes to find the yummy ones for you:

Cucumber Detox – 


cucumberlemonwater

What you need: Cucumber, Lemon, Mint, Ginger Root

These ingredients are the be-all end-all for hydration, digestive benefits, detoxifying properties, and refreshing mix to get you going. It’s also one of my favorites. If you don’t feel like lemon that day, keep it mello by just having a cucumber, mint and ginger mix. You’ll only need a teaspoon of ginger so one root can last you awhile. Mix however much you like and store that ish in the fridge for a killer monday morning.

 

Blueberry Buzzin – 


blueberryorangewater

What you need: Blueberries, a Orange, Cilantro (for the adventurous ones)

My experienced girls out there with well-seasoned palettes – give the cilantro a try. The blueberries and orange slices make for a sweet and scrumptious combo. Oranges are packed with vitamin C and blueberries giving you the necessary antioxidants that help fight free radicals and help flush out built-up toxins. Plus, this cute little snack afterwards really gives this mix a nice touch. Bring a ramekin with you to pour out your goodies. It’s okay, you can add one more item to your already overflowing purse no worries.

 

Pucker Tummy Tucker – 


lemonraspberrywater

What you need: Raspberries, Lemon (Option: Sub Raspberries for Strawberries)

YAS QUEEN. Pucker up buttercup. Lemon water is like, numero uno for helping keep that waistline in check. Lemons contain pectin, a fluid nutrient similar to fiber that helps you feel full longer. Lemon also aids in digestion which can help us ladies on those days when it just feels like we will be bloated forever. It contains vitamin C and helps the body generate collagen, i.e. help your skin. So lemon is pretty much the Bey of citrus. Oh ya, I almost forgot to mention raspberries! They are practically candy, so have at it.

Go hydrate, get a boost in your health regimen, and start your days off right


#becausegirls

in FITGIRL

Be Bootylicious

I don’t think you’re ready for this
I don’t think you can handle this
‘Cause my body too bootylicious for yo babe

We all know it’s all about that booty! Need some help sculpting the perfect beach bum? We might be able to help, but you have got to want it too. A nice butt does more than make boys drool; oh you didn’t think it has more perks? Oh ya, like cushion those football bleachers, make your office chair more comfortable, and most importantly you display you got some strong ambition behind it! Le’ go.


1.Yes, you guessed it SQUATS.

Don’t get turned away just yet. Some girls get afraid because they think it has to involve weight lifting. It doesn’t have to in the beginning! Just get started. Body squats (just body weight) not only are the first step to building a bootylicious booty, they’re great for flexibility and some cardio. Just make sure you’re getting as low as you can gooo. Start with 4 sets of 25 reps.


2.  Step-Ups (Kinda like stairs but just really tall ones)

Get the tallest step-up platform in that gym and go ham. Adding more elevation fires up more muscles in your bum for faster growth; if you keep up with it of course! Booty building takes patience, just like waiting for your drink at the bar: the reward makes you feel SO good.


3. Glute Bridges

This is an exercise you can do ON THE floor. Drop it drop it low girl. These are perfect for balancing out all those other exercises and get deeper into those booty muscles. Add some weight for more oomf. Or do this after one bottle of wine and scrolling through your Instagram #becausegirls


4. Single-Leg Squats (You might look like a drunk flamingo)

Ya whatever, flamingos are cool, and they’re pink. But yes, it is friggin hard to balance on one leg. This move takes some talent, strength, and balance. But you’ll be building a butt way bigger than any flamingos.


5. Lunges

You can change these up however you like. Go backwards, go sideways, go forwards. Make this move your bee-otch. Add some weight if you feel like it and you are well on your way for a great bum.


Now Go Make That Booty!!!

 


#becausegirls

 

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