How To Really Get Rid of Hip Dips

Hey girl, I know you want those full hips instead of those ugly violin hips. I’ll let you in on my secret to getting voluminous wide-set hips. It’s not eating in a caloric surplus, weight training, or booty band exercises. Now that I have your attention, let’s discuss. 

Hip dips are literally your bone structure where there is an indentation on your upper thighs. This is caused by the natural shape of your hip and femur bone. Everyone has hip dips, but your bone structure aka genetics determine how deep that inward curve is. In some cases, people are genetically blessed and carry more fat in their hips than others. 

If your goal is to lose weight, those pesky hip dips will be accentuated. The more body fat you lose, the more visible your hip dips will be. I have bulked and cut and I can see my hips dips no matter if I’m lean or thicker. Since losing fat and gaining muscle can make your hip dips stand out more, they can also indicate a fit & healthy body.

Sure, you can build the side booty. But since you view hip dips from the front, this is not going to make the indentations less apparent. The gluteus medius is significantly smaller than the other glute muscles surrounding it. Lest we not forget that hips dips are made from your skeletal structure and have nothing to do with muscle. 

The only two ways you can have full hips is if you naturally gain fat around your hips or if you go under the knife. This is why we shouldn’t compare ourselves to another woman’s body. Everyone’s journey and where we come from are all different. There’s no reason to get rid of hip dips or hate the natural structure of your body. When you’re killing yourself in the gym, remember what’s attainable and realistic. Start paying attention to doing the best you can to reach your potential, not some tv land fantasy. 

My suggestion is to stop looking at unrealistic Kim Kardashian bodies. The more you see that image, the more you compare yourself to them and criticize yourself. You don’t know them and their lives don’t affect you. Maybe it’s time to unfollow some Instagram accounts. Fitness goals are great to have, but don’t lose focus of self-love and health. 

Don’t forget to share and subscribe.

Peace & Love,

Heather

Instagram

YouTube

Podcast


Continue Reading

4 Tips To Ease Back Into Fitness After A Hiatus


Hey foxy Angels! So I decided to take a whole month off from training. I moved clear across the country, which has been interesting to say the least. I went from the sunny desert in the West Coast to an icebox in the East Coast. Obviously, I had to take some time off to transport all of my dogs and belongings to the other side. Moving is already stressful and training is stressful to your body, so I reached the conclusion that I should hold off on the gym. Of course I was hesitant like most gym freaks, but I’m so glad I did. I was able to focus on my yoga practice and nutrition for several weeks, but now I’m back to the iron. A lot of people are terrified to take time off, but believe it or not, I didn’t lose my gains. In fact, I came back fresh and rested! I figured I would share some tips that’s been helping me ease back into my fitness routine.

Start Slow

It’s tempting to get back in the gym and start where you left off. But your body is going to take less volume and intensity to start seeing results again. There’s no point in burning yourself out mentally and physically just to sit another 3 months on the couch. Try scheduling 2-3 workouts with maybe 6-9 sets. The idea is to build up those habits again and get in the swing of your routine. Make sure you’re getting enough quality sleep and focus on your recovery just as much as your time in the gym. Be on top of your nutrition and stick to mostly cooking whole food meals at home. 

Take Recovery Days Seriously

It’s true that we grow while resting, but we can maximize this recovery time by taking full advantage of rest days. Do things that are going to help your body recover for your next session. Remember, the work doesn’t stop when you leave the gym. You’re not the same fitness level you were when you first took time off, so give your body time to adapt. This could mean only working out 2-3 days a week. Just be sure to utilize the other days by eating enough calories with mostly whole foods. Stretching and foam rolling will help combat the tightness in your muscles and increase range of motion. 

Keep It Fun

If you’ve been out of the routine for a while, chances are you’re not going to want to go to the gym if you dread the workout. But you’re going to look forward to it if you include exercises you enjoy. Don’t force yourself to do an intense cardio session on the treadmill if you hate running. You won’t stick to anything you genuinely despise. 

Make It Easy

Maybe you were weight lifting a few months ago and built up to doing 10 different exercises on one muscle group. If you have been out of the game for a while, don’t be afraid to scale it back (way back). The idea is to slowly build up those habits again. You’ll quickly start to build momentum and confidence when you make workouts easier. Skip the supersets and burnouts for a few weeks until you’ve earned it again. 

Don’t forget to share and subscribe.

Peace & Love,

Heather

Instagram

YouTube

Podcast

Continue Reading

6 Tips To Live A Little Healthier Everyday

healthier life

Tips To Live A Healthier Life

 

I learned a lot from my parents growing up. But one lesson resonated with me the most: take care of your body. My mom threw me in sports when I was a kid and told me to eat my veggies so I’d grow up big and strong. And I did! Well, I am 5 foot, but I’m a very active and strong tiny woman.

 

It’s great to have parents that embed healthy habits in your head. But so many kids don’t have this support or they grow up and go their own path. It’s also very easy to overlook the simple activities that promote good health. Drinking water, going for a walk and getting enough sleep all seem pretty basic to have a positive impact on your health…right? This is where huge mistakes are made. Falling into a cycle of unhealthy habits can lead to a stressful and chaotic life.

So here are some healthy habits you can start today if you are looking to feel more energized and positive. This is the only body we get, so why wouldn’t we treat it with love and respect?

 

 

 

Move Daily

Most of us sit at a desk all day long to collect a paycheck. We take that paycheck straight to the store where we buy frozen meals or fast food. Then, we go home and sit some more. And as we age, our sedentary bodies begin to lose muscle mass and bone density. This becomes a major problem the older you get and that’s when injuries and illness happen.

Another problem with inactivity is that you have eyes watching your every move. Your children, spouse, family and friends are taking in everything you do. So, wouldn’t you want to set a good example of self love? You don’t even have to do an intense workout every day. You can simply walk your dog, practice yoga, or even clean your house. The point is to incorporate some type of movement every single day.

 

 

 

Hydrate Yourself

Being hydrated helps with several functions in the body including maintain immune health and digestion and protects your joints. Drinking enough H2O also helps flush out toxins from the body and helps keep your muscles strong. If you workout, you should really be drinking that water. It aids in transporting oxygen to the muscles. This is why you might feel early fatigue during a workout if you’ve been dehydrated.

Quench your thirst without empty calories and added sugar. Try and shoot for 1/2 your bodyweight in ounces everyday. I know water isn’t the best tasting, but it is essential to live a strong and healthy life. So spice it up with some berries or lemon and figure out what will make you drink a little more water.

 

 

 

Get Quality Sleep & Rest

They don’t call it beauty sleep for nothing. When you catch those z’s, your body is digesting everything from the day, helping you de-bloat, and refreshing your skin. Typically when you feel like shit, you look like shit. So try your very best to aim for at least 7 hours of quality sleep. Have you ever stayed up all night and the next day you didn’t even want to do the things you normally love? Tiredness can make you moody, irritated, and feel like this world is that much harder.

If sleep is something that doesn’t come easy, try a guided meditation. Simply developing a night time ritual is a great way to get your body ready for sleep. One of my evening habits to have a kiwi before bed. (I love their weird texture!) Kiwi ramps up the melatonin hormone, which helps you relax. The bottom line is that rest is a must for your mind and body if you want to live this crazy thing called a healthy life.

 

 

 

Laugh Until You Cry

I feel like even when you’ve had a really tough day, you should find somehow to laugh. And at the very least smile. Call your old bff and reminese about that one time you and her rode your dad’s lawn mower at midnight. (Not that I’m talking about me or anything) Days when I don’t have anyone to make me laugh, I’ll throw on a few YouTube videos of bloopers or an episode of Impractical Jokers. Having a good long laugh is just like having a long cry. It’s medicine for your soul so laugh a little.

 

 

 

Fuel Your Body With Nutrients

Want to know why you need 4 cups of coffee to get through the day? It’s because you’re not fueling your body properly. Drink your water and eat your macros so you can skip the Starbucks line. You need to eat a  balanced diet to provide your body with minerals, vitamins, protein, carbs, and fat. In order to get all these nutrients in your system, you should eat a variety of foods. Eat the rainbow, and I don’t mean Skittles.

The first step of eating healthier would be to cut out refined foods and sugary drinks. It’s called junk food for a reason. Processed foods and candy contain empty calories, which don’t help your body function at optimal level. You have to eat to survive, might as well do it right.

 

 

 

Just Breathe

It seems like everything is after our attention these days. Work, family, school. television, YouTube videos, advertisement (you name it) all seem to be in competition with each other. But what if you could bring back the balance? Taking a deep breath can help undo stresses and reduce blood pressure.

When you’re stressed beyond belief, your hormones get out of whack, which can affect your mood and appetite. Obviously you need oxygen to live, but it also helps cleanse the body of toxins. And don’t forget to be grateful for the ability to expand your lungs. Slowing down your breath can really help calm your mind and slow you down in a fast paced world.

 

 

What are some healthy habits that you have started this year?   

Don’t forget to share and subscribe!

Peace & Love,

Heather

Instagram

Twitter

YouTube

Pinterest

 

Continue Reading

Learn How To (Sorta) Enjoy Exercise

enjoy exercise

Learn How To (Sorta) Like Exercise

 

Exercise is already hard, why would you like getting sweaty, red faced, and feeling like your heart is going to bust out of your chest? There’s so many better things to do with your time anyway, right? And there’s no way to learn how to enjoy exercise. Maybe I won’t be able to convince you to like exercise, but you might be more motivated after you read this post. You might just learn how to sorta enjoy exercise… or at least cope with it.

 

Let me know in the comments why you hate to exercise!

 

 

I don’t neccesarily like to sweep and mop multiple times a week, but I have to. If not, I’ll be stepping all over dog hair clumps the size of a small dog. Just because I like clean floors, doesn’t mean I like throwing my shoulder out every time I mop. The point is that I love the outcome, not the process. Kind of how I view exercise. I don’t always love it, but I still do it most days a week because I know it will make be feel better. Some days are harder than others, but here are some ways I cope with having to exercise.

 

Recognize The Benefits of Exercise

 

enjoy exercise

Improves Your Mood

We all have bad days. But when you get mad at someone because they didn’t type a smiley face at the end of a good morning text, you know there’s a problem. As a woman, I know what’s it’s like to be moody and get angry at the smallest shit. But we all have to work on ourselves. And how I bring a balance to my mood is by working out. Exercise increases those endorphins, which helps you feel tingly and positive. And will help mellow you out during the stressful times of the day.

 

Help You Live Longer

The number one leading cause of death is heart disease. And guess what is the main cause of heart disease? If you said “a lack of regular habit of exercise,” then you’d be right. Being over weight or just being inactive, comes with a whole set of other problems. Diabetes, high blood pressure, breathing problems, cancer, and many more illnesses also come with taking multiple medications every day. Wouldn’t you rather exercise 4-5 days a week than constantly have to pump your body full of pills? Make exercise a habit as if it is your medicine.

 

enjoy exercise

Grab A Workout Buddy

Congrats if you are even considering starting your fitness journey. Now, you should find a friend that has similar goals as you and make some time to workout together a few times a week. You guys can push each other and hold each other accountable to crush every workout. Plus, maybe that’s why you don’t want to workout. Exercising alone can take up some of your social time, so grab a friend and go be social at the gym. (But get some work done while you’re there) 

 

Change It Up

Maybe you tried to jump on the treadmill for 30 minutes and then did 300 crunches 3 days in a row. You most likely never went back to the gym again. You’ve been guilty of either overtraining your muscles or not challenging yourself enough. Keep your workouts fresh. Changing up the intensity from challenging to a little easier every other workout will help you see results faster.

 

enjoy exercise

Keep It Short And Simple

Do you know what K.I.S.S. stands for? Keep it simple stupid. But in this case, it means “keep it short and simple.” If you are already dreading the gym, you’re not going to want to stay there for an hour. Create or find workouts that are shorter, but maybe intense. HIIT circuits are an awesome way to burn calories during and after your workout. 

 

Quit Trying To Love Exercise

Quit trying to force yourself to love exercise. Not everyone feels motivated to wake up at 5 am or stay up another 3 hours after work to workout and meal prep. Most of us don’t like to sweat and feel uncomfortable. But we do it anyway. We get our satisfaction from the outcome, not the process. I know you don’t love to do laundry, but you do it. So, just exercise and feel better. 

 

 

What’s holding you back from starting your fitness journey?   

Don’t forget to share and subscribe!

Peace & Love,

Heather

Instagram

Twitter

YouTube

Pinterest

 

 

Continue Reading

How To Warm Up Before Your Workout

warm up

You might show up late to class or barely even have enough time to squeeze in a workout. Who has time for a warm up? It’s not that important, right? Wrong! So, don’t go skipping out on those 10 important minutes. Skip this step and you will not only have a harder time during your workout but also put yourself more at risk to injuries. Well, what is a warm up and why should you do it? Keep reading to find out all the answers to your questions.

A warm up is generally characterized by a short 5-20 minute bout of low-intensity exercise. If you plan on an intense workout, recovering from an injury, or are an older adult make sure your warm up routine is longer in duration.

Prevent Injuries

Acute injuries such as muscle tears happen more frequently when the muscles are cold. Slowly increasing the blood flow to your muscles will prevent them from overstretching. Since warming up helps the body increase its range of motion, your joints and muscles will move more smoothly. 

Maximize Your Performance

Because of this increase in blood flow, the muscles will actually warm up in temperature.This will cause the muscles to contract with greater force, increasing your strength and speed. Warming up increases the amount of oxygen and nutrients to your muscles, which will prevent you from getting winded early on in your workout.

Get Your Head In The Game

Besides the physical preparation, developing a warm up routine can get your mind ready for the workout. You most likely have been stuck behind a desk all day, which means that your mind is still stuck. Your head might be thinking about deadlines, kids, and everything but working out. In order to get focused on the task ahead, perform a 10-15 minute warm up before every workout. Warming up also prepares you for the times during your workout when you want to quit.

Ways To Warm Up

The type of warm up you do will depend on which physical activity you are going to perform. Obviously, you wouldn’t need to do many squats for your warm up if you were going to be training your shoulders that day. The point of a warm up is to get your body prepared for the exercise you are going to be doing.

For example, on leg day I like to do a dynamic lower body warm up that includes activating my glutes, hammies, and quads. Days when I do my dreaded cardio, I like to hop on the treadmill and walk at a fast pace on the highest incline for a few minutes. Jumping rope is also a great way to elevate that heart rate and get your body ready for work. I’ve also included a general 10 minute warm up that you can do before any workout!

 

Find out what you are doing wrong after your workout and what you can do to fix them here!

 

 

What is your favorite way to warm up? 

If you enjoyed the post, don’t forget to share and subscribe!

Peace & Love,

Heather

Instagram

Twitter

YouTube

Pinterest

Continue Reading

8 Tips For Starting Your Fitness Journey

Tips For Starting A Fitness Journey

Everyone has to start somewhere and we all start differently. But there are some tips we can all do to start our fitness journey easier. I’m not going to lie to you and say that it will be easy. But taking the first steps towards living a healthier life is much simpler when you plan ahead and learn a bit of patience. Here are

Establish Your Goal

Why do you want to start your fitness journey? This can be different reasons for so many people. Whether it’s because you want to lose 50 pounds or be able to run a 10K, make sure you establish why you want to start. For me, I am curious to know how far my body can go as far as toning and muscle building. This is motivating for me because I want to see where I’ll be 6 months to a year from now.

 

Track Progress

Documenting your progress can motivate you to keep making healthy changes in your life. But it’s important to keep track without becoming obsessed. You can find out all your measurements from a certified personal trainer or even a body analyzer scale. I recommend weighing yourself no more than once or twice a month. Instead, take weekly progress photos and keep a journal to write down how you feel before, after and during exercise. You will notice way more results in photos than on the scale.

 

Plan Ahead

Life often “gets in the way” of our fitness routine. Whether it’s school, work, family, there is almost always something going on. Learn to keep a planner and schedule out a time for exercise. What’s on the calendar is what gets done. You can also meal prep once a week to save you the risk of stopping at Taco Bell after work. It’s also important to plan your workouts and meals according to your lifestyle. If you know that you are going to be too tired to workout in the evenings, schedule your exercise in the A.M.

 

Keep Workouts Fun

Once you have a program, you’re going to need to break that routine every once in a while. Like any relationship, your rendezvous with fitness will need rekindling. Do something different every few weeks like try a spin class or kickboxing session. You can even just get outside and walk your dog (they need exercise too!) or bike. Performing different exercises will also allow you to use and strengthen all of the muscle groups. I like to change it up on cardio days. Don’t get me wrong, I love to feel that high I get after my 3-mile run. But some weeks I don’t get outside as much as I’d like, so I revert to kickboxing or other at home cardio workouts.Also, exercise should be where you can let loose and release all that bad tension from the day. It truly is a privilege to live an active lifestyle.

 

Stop Comparing Yourself To Others

It’s so easy to look at these fitness models on Instagram and ask, “Why doesn’t my body look like that?” But the truth is that everyone has different body types and genetics. People are also on different programs, diet restrictions, and experience levels. It’s a beautiful thing that your fitness journey is different from everyone else’s, so embrace that. The only person you should be comparing yourself to is you! So be patient and enjoy YOUR transformation, 

 

 

Hang Out Your Support Group

When you start your journey, you will have people in your corner and people who still expect you to do the usual bad habits. Spend more time with the people in your life who are supportive and even like-minded. You can achieve your goals faster by being around other healthy individuals who want to see the healthiest version of themselves and you.

Fortunately for me, I have an amazing support system. My best friend holds me accountable for meeting my fitness goals. She always notices when I don’t hit the pavement as much. So, making sure I meet my mileage is an important priority to not only make myself proud but also the support I have around me.

Progress is Key

We live in a world where people are only interested in instant gratification. I am here to tell you that fitness and transforming your body takes time. You’re not going to hit the gym hard for a week and expect a 6 pack. Muscles just do not sculpt overnight. Changing your unhealthy habits will take dedication and is a lifestyle choice. Which is why losing weight or toning up is a journey. Even the smallest amount of progress is better than being stagnant. 


Expect To Make Sacrifices

 

What you spend on alcohol or eating at restaurants you can invest in trying a new spin class or shop for better quality foods. You might also spend less time in front of the TV or laptop. Just keep in mind that in order to develop healthy habits, you need to let go of the old, unhealthy ones first. Nothing about this entire process is easy, but there is nothing you can’t handle. If eating bad foods is your weakness, try cleaning out your cabinet and stock your kitchen with healthy whole foods that you enjoy eating.

 

I hope you guys enjoyed my guide on starting a fitness journey. Don’t forget to share and subscribe!

What fitness tips have helped you?

Peace & Love,

Heather

Instagram

Twitter

YouTube

Pinterest

Continue Reading