Remember:
When your body is hungry, it wants nutrients, not calories!
Make healthy choices!
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Category Archives: FITspiration Friday
Why is it awesome to be a fit girl?
Why I love being a fit girl? Because a woman with a physique is much more than how she looks.
“A well-built physique is a status symbol. It reflects you worked hard for it, no money can buy it. You cannot inherit it. You cannot steal it. You cannot borrow it. You cannot hold on to it without constant work. It shows dedication. It shows discipline. It shows self-respect. It shows dignity. It shows patience, work ethic, passion. That is why it’s attractive to me.” – Pauline Nordin
Stay active!
Did you know I’ve shared my secret of how I’ve went from fat to fit girl? Be sure to read how I’ve lost 60 lbs! Click here>>>
Food is the most abused anxiety drug
Finally, it’s FitSpiration Friday!
I’ve spent a lot of time thinking about why I was fat most of my life. The biggest reason was that I’ve used food and thoughtless eating to calm my anxiety, stress, depression.
“Food is the most abused anxiety drug. Exercise is the most underutilized antidepressant.”
What is the best cure for anxiety, stress and depression? Exercise!
Have a nice weekend and stay active!
Do you know the benefits of drinking plenty of water? Start a 30 day water challenge! Click here>>>
Perfect beach body workout routine
Want the perfect beach body for summer? Here is my 3 day per week full body workout to build muscle and sculpt my body! The workout moves all the muscle groups in the 3 days. Time needed for workout is about 1 hour per day, which means that only with 3 hours a week you can have the perfect beach body in a month! Start now, and make it a habit to hit the gym on Monday (Beach Body Workout Day #1), Wednesday (Beach Body Workout Day #2) and Friday (Beach Body Workout Day #3)!
Clicking on the exercise takes you to a video showing a proper form for that exercise.
Beach Body Workout Day #1
| Exercise | Sets | Reps |
Squats |
3 | 20 |
Seated Cable Row |
3 | 20 |
Chest Dip |
2 | 15-20 |
Shoulder Press |
2 | 20 |
Biceps Curl |
2 | 20 |
Cable Triceps Extension |
2 | 20 |
Plank |
3 | 1 min |
Beach Body Workout Day #2
| Exercise | Sets | Reps |
Squats |
3 | 20 |
Rocking Standing Calf Raise |
2 | 25 |
Lat Pull Down |
3 | 20 |
Dumbbell Flys |
3 | 20 |
Triceps Kickback |
2 | 20 |
Standing Dumbbell Curl |
2 | 20 |
Sit Ups |
2 | MAX |
Beach Body Workout Day #3
| Exercise | Sets | Reps |
Dumbbell Lunge |
4 | 10 for each leg |
Wide Grip Pull Ups |
3 | MAX |
Bench Press |
3 | 15-20 |
Barbell Curl |
3 | 15-20 |
Triceps Bench Dips |
3 | 15 |
Horizontal Leg Raise |
2 | MAX |
This is a modified version of a 3 day whole body toning workout from my favorite workout routine place.
Want to build a better booty for summer? Check out my free online routine guide!
Don’t forget: focus on your weights going up!
Focus is important for success
Finally, it’s FitSpiration Friday! Today I have an important lesson for you about focusing:
“Instead of focusing on the weight of your body going down, focus on the weight of your dumbbells going up.”
Have a nice weekend!
Have you seen my summer wardrobe? Go check it out! Click here>>>
You become what you repeatedly do
For FITspiration Friday, I bring you one thought that resonated with me this week.
If there is one sentance that can change your life, then for me this week it was this:
“We become what we repeatedly do.”
This.
When I worry about little things, I am a stressed out girl.
When I eat like crap, I feel and look like crap.
But when I:
I go to the gym to lift weights 3 times a week. I am a lifter and a squatter now.
I dance 2 times a week. I am a dancer now. I dance at parties and whenever I feel like.
I do yoga every morning. I am a modern yogi now.
So think about your habits, because they build up who you are.
Have a nice weekend!
Build a better booty + arms workout (2+1 days)
FITspiration Friday! Yey! Summer is approaching, and if you want a better booty and toned arms, you need to do something about it! What could you do to have Victoria's Secret models' arms and booty in a bikini? Start this 3 day workout routine! After just 1 week, I (and my husband) can see significant improvements on my booty! I can't imagine how my booty will look at the end of the 4th week!
Build a better booty + arms
2+1 days per week workout routine
Day 1 – Booty day
| Exercise | Sets | Reps |
1. Circuit:
|
2-3 | 10 |
2. Superset:
|
3 | 10-12 |
3. Superset:
|
4 | 10-12 |
Day 2 – Arm toning day
| Exercise | Sets | Reps |
Close Grip Bench Press or Assisted Dips |
3 | 6-10 |
Standing Dumbbell Curl |
3 | 6-10 |
Two Arm Seated Overhead Dumbbell Extension |
3 | 6-10 |
EZ Bar Preacher Curl |
3 | 6-10 |
Day 3 – Booty day again
| Exercise | Sets | Reps |
1. Circuit:
|
2-3 | 10 |
2. Superset:
|
3 | 10-12 |
3. Superset:
|
4 | 10-12 |
Clicking on the exercise will take you to a video showing you how to perform the exercise properly. So all you need to do after watching the videos is head to the gym and start building yourself a better booty and toned arms for summer!
The Build a better booty workout program is a 2 day per week routine, but on the original website its from you can choose a 1, 2 and 3 day glutes program – based on how much time you have left until summer bikini season. If you are looking for a more intense arm toning workout, I suggest checking out Muscle & Strength.
Go on girl, head to the gym and build yourself a better booty and toned arms for summer! Jump on the bandwagon and subscribe for weekly updates by clicking here>>>
Tone my arms workout routine
Yeey, it’s FITspiration Friday! Again!
Remember how I shared my current workout routine for building a better booty? Well, starting this week I felt the need to shape my arms as well. I did this by adjusting my gym time from 2 to 3 times a week by adding a day where I tone my arms.
So starting this week a better booty workout routine changes to better booty plus arms workout!
Here is the 1 day Tone my arms workout I added to my 2 day Build a better booty workout:
Tone my arms workout
| Exercise | Sets | Reps |
| Close Grip Bench Press or Assisted Dips | 3 | 6-10 |
| Standing Dumbbell Curl | 3 | 6-10 |
| Two Arm Seated Overhead Dumbbell Extension | 3 | 6-10 |
| EZ Bar Preacher Curl | 3 | 6-10 |
And because it’s hard for me to remember the names of the workout or how to properly perform them, I wrote a cute cheat-sheet with stick figures performing the exercises.
This is an easy arm toning workout that you can incorporate into your current workout routine once a week. If you are looking for a more intense arm toning workout, I suggest checking out the Muscle & Strength website.
This 1 day arm toning workout routine is what I do between the 2 days build a better booty workout routine. I felt the need to add one more day of gym time where my booty and leg muscles rest, because the built a better booty workout routine is pretty intense.
My 3-day a week gym time looks something like this:
Monday – Day 1: Build a better booty workout routine
Tuesday – Rest day
Wednesday – Day 2: Tone my arms workout routine (see above)
Thursday – Rest day
Friday – Day 3: Build a better booty workout routine
Go on girl, head to the gym and build yourself a better booty and toned arms for summer! Jump on the bandwagon and subscribe for weekly updates by clicking here>>>
How to calculate the calories you need to eat per day
Big Fat Loss Secret
If you eat more calories than your body requires, you will gain weight.
If you eat less calories than your body needs, you will lose weight.
I must admit that I am not a fan of counting calories. However, I found it to be necessary in order to get a clear picture of what I am eating and how it affects my body. So what is an easy way to keep track of the calories you eat you ask?
Easy ways to track daily food intake
So for whatever reason you are not a big fan of tracking your calories, I suggest the following:
A. Track your daily food intake and calories for a month
Tracking the calories in your food for a week gives you a clear picture of what you eat and how much of it. However, a week is not enough time for you to make proper adjustments to your diet. Tracking food intake for a week just gives you a clear picture of your current eating habits are. So that is exactly why I suggest that you follow your food intake for a month. This way you can adjust the amount of food that you eat to fit your healthy weight goal.
B. Use a calorie calculator for putting together an eating plan
The other option is that you use a calorie counter not for logging food and calories you already ate, but for planning of what you are going to eat that day. This is also a simple way of keeping track of what and how much you eat. Basically you put in everything you think you will eat that day, and you can see what are the nutrients that are missing from your diet. So you can adjust your food intake accordingly.
How to calculate the amount of calories you need to eat
If you haven’t already figured out how much calories you need to eat in order to maintain your weight, you can do it by heading to a Total Daily Energy Expenditure (TDEE) calculator here. It will help you figure out how much calories you will need to eat. There are many other calculators out there, but this one is my favorite.
The formula is easy.
- If you want to lose weight: subtract 15-20% calories from the calculated amount.
- If you want to gain weight: add 15-20% calories to the calculated amount.
- If you want to maintain weight: eat the calories suggested by the calculator.
If you are not sure about putting together a meal plan for yourself, you can always consult a doctor and a dietitian! Good luck!
How to memorize exercises in a workout routine
Do you have a problem of memorizing exercises in your workout routine? Here are a few hacks to help you remember!
So if you are like me and have no idea what the names of the exercises mean, then I have 2 hacks for you on how to memorize them:
Hack #1: Come up with you own name for each of the exercises, so you can remember how to perform them.
I came up with my own names for each of these exercises, so that I could remember them:
Lateral Lunge was Step Left&Right,
Bodyweight Bulgarian Split Squat was Step one leg back on stepper and squat,
and so on. Be creative! Name your exercises!
Hack #2: Draw the exercises with stick figures on a pretty colored paper and take it with you to the gym.
It’s pretty, cute and highly helpful in remembering the exercises!
Hack #3: Keep a video or a picture of the exercise on your phone.
So you can look at it if you don’t know how the exercise is performed.