Keep Calm and Hello 2014!

Happy Almost 2014 y'all! Hope everyone is wrapping up their year with a bang and some good family and friend time.  Now that the holiday rush is pretty much over, it's time to start thinking about those resolutions again and actually sticking to them.  This is perfect timing for the old cliche quote, "New Year, New Me." Tell yourself why you want to be healthy, not just "I want to be healthy.. do it for the bikini you've been dying to buy, for the wedding dress of your dreams, or to wear those cute jean shorts in the summer time without worry :) Find what you want to be healthy for and remind yourself every single day that without your diet and workout you can't get there on the couch. Now now getting back into the workout world might be tough at first but the first step is always the biggest, plan your calendar and plan your workout, hold yourself accountable too. Let's be honest, if you showed up to a business meeting or Doctor's appointment and the Doctor or your boss just didn't show up, you'd be pretty annoyed right? Try and have the same feeling with your workouts because it's your body that you're letting down :) It doesn't have to be the 2nd or the 5th.. hell it could even be the 20th JUST GET UP AND DO IT. Give yourself incentives such as reaching a weekly goal.. treat yourself to a mani-pedi, or reach a monthly goal, get a spray tan, and when you reach your big goal go on a shopping trip by butting a 5 dollars for each pound you lose in a weight loss jar! You'd be surprised what money can do to us females who love shopping! Most importantly find a balance between skipping workouts and eating bad, ie. say you skip a workout ... you don't really need the cocktail or chocolate cake if you didn't workout that day am I right? Same goes for if you each like Sh*t, tell yourself you're going to do 5 more sprints, squats, or stairs to make up for it, don't see it as punishment but rather as equilibrium :)

*You have 365 days to write a new chapter in your life, make it worth reading <3 
*Less TV, more cardio, Less sweets, more protein, less stress, more sleep, less excuses, more reasons why you should workout. 

I'm An Auntie!

Helllo everyone,
 Soooo as of 12:45pm December 18, 2013, I became an auntie to a beautiful baby girl Reese Brailee Kinney! she's a doll baby. She was 4.11 lb and 16.5 inches, she was six weeks early but she was ready to come ! We think she just wanted to see her Christmas presents ;) She has been in the NICU since she was born and will probably be in there another week or two, but she is off the CPAP and IV for antibiotics, she's doing amazing and is getting bigger and stronger each day! This is truly the best Christmas present we could ever ask for, and of course as Aunt B i've got to spoil her rotten! I hope all of you all have a wonderful Christmas and Happy New Year, i know i will! Don't wait until Janurary to start your new years resolution work in being a better, healthier you now and make it a lifestyle, not just a 1-3 month resolution! Goodluck with you workouts and making yourself happy and be looking for workouts soon after the holidays! remember it's not the gifts that matter but they love they represent and the thought that someone cared enough to make you happy this season, i know i am <3

Treadmill workout !

Trying this fat burning workout tonight for a low impact cardio workout along with tabata abs- 20sec work 10 sec rest

Hope yall enjoy! 

More Than Just Another Birthday

Hey All,

So today is my birthday, i'm 22 today, crazy huh... well maybe to me just to say 22 is weird but kinda cool at the same time, I hope i'm saying that at 50! Anyways, so my father has been in the hospital since Friday November 8th, because he had bleeding in his brain, which scared my entire family and I. He had been in the ICU for 2 days and then moved to a regular room, he is now home with us and doing much much better, still resting and weak but he's here and that's all that matters.  It really was the best birthday present ever having him come home :) Count your blessings instead of your problems every single day, you never know what could happen.

Birthday Selfie, Why Not ? :) 

Hard work & Determination

Whether You Think You Can Or You Can't...You're Right

Today's workout was designed by my trainer and co-worker, Derrick Berry, also done at the place I work in the picture above, The HIT Center, The photo above is me getting set for a Trap Bar Dead lift, it is not full ROM yet, just getting my hands and feet comfortable :) 

Trap Bar Dead lifts: 145 x 10 x 3

Reverse Grip Pull Ups 10 x 3

Chest Press: 35 x 15 x 3

DB Row: 40 x 12 x 3

Glute/Ham Raise: Bodyweight x 8 x 2

3D Band Pull Aparts: 15 x x

Abs on GHD with 16# Medball x 15 x 2

Total Body Workout!

So as of today i am starting a new workout scheme thanks to my boss at my work (THE HIT CENTER) who has made these workouts! Kudos to you Derrick! Can't wait to see more positive changes! This is a total body lifting routine that targets the main muscle groups in your Chest/Back/Legs! Killer workout that took me about an hour and a half... not to shabby!

Remember these are the weights I used, adjust accordingly - Everything is super set.. meaning one exercise after another.. ex: A1) A2)- A1) A2), A1) A2) -- move on to be.. etc.

A1) Bench Press: 95 x 10-12 x 3
A2) Pull Ups: Assisted weight 160 x 10-12 x 3

B1) Box Squats: 155 x 10 x 3
B2) Bodyweight Rows: BW 12 x 3

C1) Kettlebell front lunges: 2 15lb kettle bells ( like front squat form) 12each leg x 2
C2) Band Pull Aparts: 15 x 2
C3) Straight Leg Sit ups: 10DB over head, sit up with weight over head still.. legs straight out x2

C1-C3 can be done 2-3 rounds if desired :)

Stretch and ENJOY!

Long Time No See!

Sorry for going MIA everyone.. midterms and lots of studying have consumed my life the past few weeks! Straight A's are the goal! anyways hope everyone's been having great workouts and lots of football fun this fall so far!

So Halloween is coming up and my staff at work are going to be superheros while we train our clients. I have chosen to be Wonder Woman haha should be a fun time! Here's a workout for a Wonder Woman Physique ! Weights will very person to person, these are just what i use <3

Flat DB Press (ALT) 35 x 15 x 2
Biceps Curls 20 x 12 x 2

Walking Lunge W/ Plate press 25 x 12 each leg x 2
Box Jumps 24in. 10 x 2

Front Raise/ Upright Row 30 Kettle Bell x 10 x 2
Lateral Raise 12 x 12 x 2

Cardio- 2 miles at 7 mph

Abs- Any mix of 200 reps ... ex 10 sets of 20 reps :)