Allison M

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π–πžπ₯𝐜𝐨𝐦𝐞 𝐓𝐨 𝐌𝐲 𝐏𝐚𝐠𝐞 βπš‚πš‘πšŠπš›πš’πš—πš πš–πš’ πš•πš˜πšŸπšŽ πšπš˜πš› πš‘πšŽπšŠπš•πšπš‘ & πšπš’πšπš—πšŽπšœπšœ .πŸ€Έβ€β™€οΈ βπš‚πšŽπš•πš πš•πš˜πšŸπšŽ & πš–πšŽπš—πšπšŠπš• πš‘πšŽπšŠπš•πšπš‘ 𝚊𝚍𝚟𝚘𝚌𝚊𝚝𝚎.🧠 βπš‚πšπšžπšπš’πš’πš—πš 𝚝𝚘 πš‹πšŽ 𝚊 π™²π™Ώπšƒ

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Booty building moves.πŸ‘πŸ’ͺ Add these to your workout to burnout those glutes!🀘 β˜†Single leg deadlifts (keep core tight and booty back) β˜†Bridges w/ band (power up and slowly lower your booty) β˜†Frog bridges (keep feet together and squeeze glutes at the top) β˜†Frog bridge hold (squeeze the glutes and don't let booty fall)

Happy Thanksgiving!πŸ¦ƒ I hope you all have a fantastic day today! Eat some good food and connect with family. πŸ’› Remember: eat good food & don't feel bad about it!πŸ₯˜

Some full body movements to add to your next workout !!🀘 ⭐Deadlift to calf raise! ⭐Overhead pull to bridge! ⭐Mountain Climbers! ⭐Squat to power curl! 🌷Make Sure on all of these to keep your core in tight. If your lower back is hurting or straining, you are not stabilizing your core. Add these to your next workout && enjoy how you feel after!πŸ’ͺ

How do you react on the days that you mess up?πŸ€” The days that you don't eat the best or the days where you aren't able to workout? 🍫 How about the days where you realize you haven't drank enough water all day or stepped on the scale and realized you gained a pound?βš– Do you beat yourself up? Do you say "f it, I'll try again next month/year". Do you give up on yourself?😿 I'm not a pro. On days I don't workout, I catch myself being angry at myself. We shouldn't though. We should pat ourselves on our backs and say "I'm proud of you for getting up today". 🦚 Don't start again next month or year, start again TOMORROW. You owe it to yourself to get up everyday and work towards your goals, no matter how big or small they are.πŸ”†

Hydration is key!πŸ”‘ SwipeπŸ‘‰ to see benefits and tips of drinking water. Feel free to share on your story && tag me! Do you enjoy drinking water? How do you stay hydrated?πŸ’¦

Quick leg day day warm up!πŸ’ͺ Do each exercise for about 30 sec each! You can repeat as many times you feel needed!πŸ€Έβ€β™€οΈ ⭐Butt Kickers: you can modify by either making it high intensity and jogging or low intensity by walking (what I'm doing). ⭐Hip Hinge: push your booty back like you're doing a deadlift. Don't lock your knees!! Keep core tight. ⭐Air Squats: Don't feel the need to squat low, this is just the warm up! As always, make sure your knees do NOT go over your toes. ⭐Side Hinge: hinge to each side alternating from left to right. Don't overextend, push your booty to the side. Save these && try them before your next workout! What're your fav warmup exercises?!πŸƒβ€β™€οΈ Let me know below!πŸ‘‡

Some of my favorite staple back and chest exercises. πŸ’ͺ ⭐Kneeling Chest Flys: Make sure to keep your core tight and have a steady grip on the weight. Move the weights with complete control. If you don't feel like you're in control, lower the weight. Quality over quantity. ⭐Kneeling Rows: Keep core tight and don't let your back arch. As you raise the weight, think of your shoulder blades squeezing together. ⭐Chest Press w/ pause: A normal chest press but when you lower pause for 2 seconds, lift, then repeat. If you don't feel like you can control your weights well, make sure to go down in weight. ⭐Bent Over Rows w/ pause: A normal bent over row, with a pause up top. Squeeze your shoulder bladed together and hold for 2 seconds. Try not to shrug your shoulder when doing this. Add these in to your next workout or just do these four for a mini chest and back burn!πŸ€Έβ€β™€οΈ

Mindful eating ; what it is & why I stand by it.🌱 Mindful eating is basically just listening to your body. Eating when you're truly hungry & not restricting yourself from your favorite foods all the time. (Not eating junk food all the time but allowing yourself to splurge occasionally.) 🍭 I think mindful eating is important because you are not restricting certain foods all the time and you are not starving yourself. You are giving your body what it needs when it needs it. I did some research and here are some of my favorite tips for mindful eating: ⭐Don't multitask while eating. Focus on your food and enjoy it. ⭐Slow down. Allow your body time to digest and feel full. Savor your meal. ⭐Eat healthy foods. Find comfort foods that are still healthy. Eat food that gives your body nutrients. ⭐Acknowledge when you are full. You don't have to eat everything on your plate.

4 Booty Building Moves!πŸ’ͺ ⭐Reverse Lunges (slide one): When doing these make sure to not let your knee bend over your toes. You don't need to touch the ground when lunging with your back leg. These work not only your booty but your quads as well. ⭐Resistance Bridges (slide two): These are one of my FAVORITES. They work both your lower glutes (the perky part of your booty) and hamstrings and leave you so sore. When doing these you can add weight for extra resistance. Make sure when you reach the top you pause and squeeze your glutes. ⭐Deadlifts (slide three): These also work your hamstrings, booty, and even your calves. Make sure when doing these that you have a slight bend in your knees and keep your core sucked in tight. ⭐Donkey Kicks (slide four): I love these because you can do them ANYWHERE. You can add a resistance band around your thighs or a small weight being your knees for an extra challenge. When doing these, squeeze your booty at the top. These are just some of my favorite booty exercises! There are so many but I can't fit them all in one post. Try these in your next workout and let me know what you think πŸ’ͺ

Let's talk exercise & mental health. πŸƒβ€β™€οΈπŸ§  Exercise should always be a positive thing for you to do or think about. Given, sometimes certain workouts are hard,πŸ€Έβ€β™€οΈbut they should never be taken negatively. You shouldn't workout just to "earn" a treat later🍭. You shouldn't workout because you think you "need" to. (You might need to but don't think about it like that, make yourself want to). You shouldn't dread working outπŸ™„. It should be a positive time. You should workout because your body wants you to stay in shape and healthyπŸ’ͺ. You should workout because you enjoy when the endorphins release and you feel happier😸. You should workout for you and only you. I challenge you to change your mindset if it's negative towards something. Think about it and see if theres someway to change it. Are you making it negative?πŸ€” Are you doing it because someone else wants you to?

Happy halloween friends! πŸŽƒ Hope you all have a safe and fun day! Remember: it's okay to indulge in some candy, don't feel bad about it! Its one day.🧑 What're you guys up to today?

Hi there!πŸ– just your daily reminder to look up. Up from your work, your phone, whatever is consuming all your energy, and go outside. Look at the sky, the trees changing colors, and smell the fresh air. Sometimes we all need a reminder to put down our phones and just enjoy the beauty of life. (I know I do).πŸ¦‹ Also throwback to this hotel bathroom w/ amazing lighting.πŸ˜‚

My yoga partner this AM.🌱 Recently, I haven't been doing things to fill my cup. I workout almost everyday but not with the right mindset. I workout because I feel like I HAVE to not because I WANT to. πŸ™„ So, I changed my mindset. I workout because I WANT to feel better throughout the day, and feel good about myself. If I'm not feeling a hardcore workout, I go for a walk or do some yoga because I WANT to move my body, but also listen to it. Then, I take a shower. I do my skincare, and put on my favorite clothes because I WANT to feel good for myself. πŸ¦‹ I tend to give others so much out of my own cup that I don't have enough for myself. Fill up your cup first. Make sure that it's overflowing so you have enough to give to others without taking from yourself. πŸ’«

Hi guys! I'm back.πŸ– A little full body workout for your Tuesday! Save && enjoy! πŸ’« What're your goals for this week?!

Daily reminder: love yourself. I know it's hard and I'm still working on it. But you deserve to be able to love yourself entirely.πŸ’›

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