10 steps to prevent anxiety / panic attacks


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If you have experienced any sort of anxiety, depression, stress, or panic attacks – just know; you are stronger than you think you are. Over the course of my many years of fighting through mental health in many forms, I’ve found a few good tactics to calm yourself and save that energy that would otherwise be wasted on those good old anxiety/panic attacks.

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1. Do your research / read others experiences

For the longest time I didn’t know what was wrong with me, I thought I was actually losing my mind. I soon found out I wasn’t alone. A lot of other people were suffering exactly the same way I was. It felt good to know that I wasn’t the only one experiencing what I was; that this was something very common.

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2. Try to understand where your anxiety is stemming from

Being able to recognize where your anxiety stems from can be a major task at hand but this is one of the most important steps to walking away from any attack. Is this stress from work? A relationship? Perhaps a suppressed trauma? Worrying about your health?
Try to calm yourself enough to think of where this is coming from.

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3. Understand that anxiety can never kill you 

As much as it may seem like a probability at times, anxiety can never kill you. Symptoms and attacks may happen but getting through them or fighting them just makes you stronger against them. Recognizing anxiety and knowing what works for your to deal with it is one of the key elements to learning how to cope.

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4. Breathing tactics

Although this doesn’t work for everyone breathing tactics can make a huge difference in a lot of people’s anxiety attacks. Try concentrating on watching your lungs inflate and deflate – slow, full breaths.

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5. Closing your eyes and creating a vision of a stop sign

This sounds odd – yes – but research has shown that actually creating a vision of a physical stop sign can trigger your thoughts towards slowing anxiety and or a potential attack. This has worked for me on numerous occasions.

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6. Cuddling and or hugging a person or pillow

Don’t judge, but this is something that has helped me countless times. Especially when waking up in the middle of the night to a possible attack, grabbing a pillow or your significant other has proven time and time again to help ease anxiety / stress.

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7. Bubble gum and Lollipops

Research has also shown that chewing gum or sucking on a lollipop can distract the mind from anxious thoughts
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8. Adult coloring books

Also shown in research to distract the mind from anxious / stressful thoughts and or actions.

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9. Avoiding caffeine / alcohol 

cutting down on both of these can show significant improvement with calming anxiety and lowering the risk of an attack.

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10. Talk about your anxiety with others you trust

Opening up about your anxiety can not only help others understand what you are experiencing, but this will also give you a better understanding of how anxiety can effect you.

Although everyone is different anxiety comes down to the host housing this pent up tension. Seeking advice on how to help yourself deal with anxiety is a major step in the right direction of better understanding. It takes hard work to figure out how best to deal with your own personal struggles but it is well worth the time and effort to do so.

Happy Monday fit babes



Read this before purchasing an Instagram fitness model exercise program – buyer beware

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We all know them; the fitness Instagram model. Now before you ridicule me on labeling or categorizing, hear me out; Whatever teeny tiny bikini or nothing at all they choose to wear, that is cool and I support loving your body in next to nothing – YOU DO YOU BOO. Naked or not this isn’t what I’m getting at. Whatever you decide to do with your own time (and money) truly is your choice (duh). I’m not hear to talk down about certain women, I’m just here to protect others from poor training! Yay!

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Let me break it down for you in type A and type B;

Type A:
-Usually 10K + bought fake followers/likes
-Pictures with a large quantity of airbrushing and Photoshop
-Lots of butt angled photos (sex does sell)
-Competed once and promotes selling exercise and diet programs (no certification/education)
-Surgically enhanced (Butt implants / Lypo / even fake muscle inserts) –  no I am not talking about boobs.
-Examples: 60 day booty programs consisting of body weight squats
-Posts videos of poorly executed and or butchered exercises
this even includes FAKE WEIGHTS to show how “strong” they have made themselves… what the fuck?
-Promotes and advertises products such as fit tea, wraps, waist sinchers, diet pills, hair and nail growing pills and all that great bullshit.
– #fitnessguru (nope)

Type B:
-Genuine followers/likes
-Pictures of their real gym faces/apparel
-Post knowledgeable and insightful exercise videos/advice – not to mention, actually executing them properly
-Educated and CERTIFIED to create diet and exercise programs – C-E-R-T-I-F-I-E-D is the key word here
-Promotes sponsorship’s and or products that are healthy and they actually truly believe that will help others (not quick fix BS)
– #realfitness (yas)

The difference between buying a program from type A and type B are going to be incredibly diverse.

People seeing a rock solid chiseled body photographed and edited with a side of $20 a month program that promises them the same in a short amount of time, only one catch, ruining your body and feeling like a complete piece of shit. What could go wrong? Everything. Please also note that some of these people love to charge outrageous prices for uneducated and poor quality programs, buyer beware.

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Some questions to ask prior to sending your hard earned cash over:

-A copy of their certification from their education/background
-If they communicate one on one with you or if you’re going to be added to a “community” (lol)
-What their style of training consists of
-What their outlook on cardio is (please don’t follow someone who puts you on more than 1 hour of cardio a day)
-Who their trainer is (if they happen to have one)
-Do your research on them, play detective
-Ask for references and or speak to others who train or have trained with them

A genuine trainer is going to help you achieve your goals in a healthy timely manner. No extreme diets, no over the top cardio and all that crap. It takes hard discipline of course! But feeling like you’re dying is not a necessity to being fit.

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Unfortunately these uneducated and not so knowledgeable Instagram models are making it extremely difficult for the real MVP’s of the industry to promote health and fitness in a proper manner. They’ve caused confusion to potential clients by promoting a whack of bullshit, and fake forefront of what “fit” supposedly is.

Don’t fall for that shit you beautiful souls, you’re so much better than that – and smarter!
Do your research and don’t hop on the band wagon of fake fitness.

Happy Friday my fit babes.

*awaits hate mail*
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Chickiedough – the Edmonton made raw “cookie dough” without the guilt

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Anybody with social media I”m sure has seen the new craze of raw cookie dough parlors – handing out cookie dough portioned in cups or cones similar to ice cream. Undoubtedly so, a lot of people stray from these treats due to the unhealthy label thrown around (but don’t worry, we still treat ourselves)
To the people that may be in prep mode, dieting down for summer, or just generally trying to eat “better”; Well, I have a treat for you.

Chickiedough is an Edmonton made dessert hummus that contains ingredients such as coconut milk, brown sugar and peanuts. All natural ingredients, and when combined, it makes an incredibly delightful, tasty, and filling treat to curb your cravings.


The Chickiedough team (Alissa, Debbie, and Amanda)


Chickiedough comes in two regular flavors of Chocolate chip and of course peanut butter and always a monthly featured flavor. Both are amazing and completely hit the mark on anyone tracking macros.
The perfect for pre-workout for any weight lifting or high intensity training.

Macros to eat 175g (an entire container!)

Chocolate chip
9P-56C-13F and 6 Fibre

Peanut butter
15P-60C-23F and 8 Fibre


You can find Chickidough at the Old Strathcona Farmer’s Market on Saturdays from 8AM-3PM!

Check out their social media here:


Have a great weekend fit babes, and check out Chickiedough this Saturday!


Top 5 classic Edmonton brunch spots to hit up this weekend


Happy Friday my fitness misfits (say that ten times fast)

because you know, millennials spend all their money on brunch and avocado toast rather than purchasing a bungalow; here’s the best of the classic brunch spots in Edmonton (in my personal and or hungry opinion)

1. Cafe Mosaics 
Photo credit: asitura
Where do I start. Not only some of the most beautiful presentation of food I’ve ever seen but all fresh and top of the line ingredients. An all vegan restaurant that could make even the biggest meat eater come to their knees. Hit this place up for their amazing lattes, great food, awesome service, and of course cozy atmosphere.

2. Sugar Bowl
Photo credit: lov3stia

If you’re a born and raised Edmontonian guaranteed you’ve been to or know of the Sugar Bowl. Aside from having a huge and awesome selection of brews their brunch is hard to beat. Chicken and waffles to giant cinnamon buns, not only do you get a great bang for your buck but a tasty one at that.

3. The High Level Diner
Photo credit: liwen1011

The high level diner has been an outstanding place to eat year after year. Featured on “You’ve gotta eat here” their brunch takes the cake for satisfying that morning hunger for a hot cup of coffee and a hearty plate of goodness. All locally sourced ingredients and always top of the line service. Not to mention also neighbors to the Sugar Bowl! Check out this Edmonton classic.

4. The Duchess
Photo credit: pommietravels

Although not technically a brunch, all the pastries, cakes, treats, teas, lattes, and more will be sure to tickle your fancy. Recognized nationally for their amazing baked goods this isn’t a place you want to miss out on. If you haven’t been – go… go now… get in your vehicle and hustle over there.

5. Route 99 Diner
Photo credit: isabelle_pham

Last but not least, my favorite classic breakfast joint in Edmonton. Route 99 Diner has not only been around for ages, but they make some mean platters of any and all breakfast food you could possibly conjure up. I don’t know how many times I’ve dragged my hungover self-loathing pathetic butt over to one of their vintage red leather booths. Cheap, greasy, and of course perfection.

Hope these little hot spots will make your weekend that much greater!

Cheers fit babes, get that eggs benny in ya.


The basic bitch guide to macro friendly Starbucks drinks

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If you’ve read the title, I know why you’re here.

Lets be honest, I don’t care who you are, if you don’t enjoy a steaming hot sweet latte from Starbucks you’re just denying yourself the opportunity to drink your dreams….  wait… lets not get carried away here.

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Starbucks is okay, the thing I love about them most is they hate my guts for being one of those people who order the stupidly complex drinks.  But to be fair I am paying a pretty penny for a drink that won’t last me very long.

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Lets get down to the nitty gritty – these tasty little treats ain’t exactly the best in the nutritional factor. To each their own, not telling you to NOT order that white hot chocolate. You do you boo, enjoy life and enjoy that drank.

The point I’m getting at is there are many simple tweaks you can make to these drinks that will spare you the carbs and fats you want to save for later. Holla at your girl. You can quote me on that.

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Sugar free sweeteners / syrups

Sue me, I enjoy splenda like its going out of style.
here’s a list of syrups and sweeteners you can sub so you don’t lose the sweet taste:

-SF Mocha
-SF Vanilla
-SF Cinnamon Dolce
-SF Hazelnut
-SF Carmel

Keep in mind not all Starbucks will carry all of these, but most do. Just ask!

Alternatives to regular milk:

Choose a different base instead of regular whole milk, this will save you a bit of fat, and carbs of course!
here’s a list of alternatives to the regular whole milk used. You can sub these so you still get the texture and creaminess you want:

-Soy milk
-Coconut milk
-Almond milk
-Skim milk

Fruit juices and lemonade (iced drinks):

Next item on the list, fruit juices and or lemonade. When you’re looking to get something iced, best bet is to ask for “half-sweet” or “half-serving” of lemonade. This will spare you some of those sugary carbs that can add up quickly. Sub and add in a pack of splenda or two. (personal preference of course!) You can also add in sugar free syrups to these drinks too – hoorah!

Now if you’re not sure what to pick and choose here’s a list of my favorite go-to’s – hot and cold.

My favorite customized Starbucks drinks:

Hot drinks:

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Cinnamon almond milk latte – ask for the following:

-Almond milk latte
-add two pumps SF cinnamon dolce
-add two packs of splenda

SF Mocha Coconut milk latte – ask for the following:

-Coconut milk latte
-two pumps SF Mocha
-1 pack of splenda

Almond milk green tea latte – ask for the following:

-Green tea latte (sub for almond milk)
-only 1 scoop of matcha
-no sweetner
-add 1 pack splenda

Cold drinks:

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Passion tea iced – ask for the following:

-Passion tea iced (no sweetner or lemonade)
-Add splash of coconut milk
-Add 2 packs of splenda

Americano iced caramel coffee (iced coffee) – ask for the following:

-Americano iced
-1 pump of SF caramel syrup
-Add splash of almond milk
-Add 2 packs of splenda

Green tea iced latte – asking for the following:

-Green tea latte iced (no sweetener_
-Only 1 scoop matcha
-Half almond milk half water
-Add 2 packs of splenda

Good lord the employees at Starbucks are going to hate me more, but I hope you all enjoy! These above customized drinks will cut your macro intake in HALF and you won’t lose the “treat yo’ self” aspect of things.

Happy Monday fit babes!



Posed vs Natural – how to take proper progress photos

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You’ve seen the before and after photos plastered all over social media. Whether its a fitness guru’s Instagram promoting their training programs, or a weight-loss supplement ad that popped up 10 times while trying to read an article on buzz feed.

A lot of these do look legitimate, no? Of course they do! You’re seeing what you want to see. Progress or what our eye thinks progress should look like. Lets be real here for a second; how many of you have seen a bikini competitor, or fitness personality post a photo of their not posed photos. Lighting, angles, apparel, and background can all make the difference in seeing something that fools our eye to what is the REAL life image before us.

I wanted to make a bold move and take an photo that would not be posed, edited, filtered, angled, and prepared to make myself and my body look the best it can be.
I wanted to actually take a photo of my worst angle, worst lighting, without a hint of filtered hue. Why you ask? Because I know there are some of you out there who admire a body that essentially doesn’t look the way it does 24/7 on social media. Here’s a little proof of what real vs posed looks like;

Flexed abdominal, shoulders back, chest out, hips slightly forward to fully show the “V” line, warmer but dim lighting to cute more defined lines in muscle, spray tanned, and filtered.
Not such a natural stance.

Vs the real me, sitting up in bed, no special lighting, no editing, no filters, no flexing.
The real me 99% of the time:

we-all-have-fat. AND THAT IS OKAY.

So before you go ridiculing yourself, asking why you don’t have round the clock hard abs, give yourself a reality check. Its okay to have rolls, to sit up and have a belly, to have your thighs touch or not touch. To feel jiggling in places.

If you’re looking to take progress photos here is the best way to get a real idea of how you look or normal daily basis. This way you can track your progression in a realistic manner!


– Pose relaxed and straight
– Wear the same items of clothing in every picture (sports bra, shorts, underwear etc)
– Take your photos in the same place, in natural straight on lighting
– Take your progress pictures every week – two weeks on the same day, roughly the same time
– Don’t let others “progress” photos deter your progress of yourself. Your chapter 1 may not compare to someones chapter 20, and there are a lot of deception when it comes to “progress pictures”. Focus on yourself, your goals and YOUR progression.

Do not let your physique define you, you are so much more than that bullshit. You’ll do a lot more by constantly giving yourself positive reinforcement rather than negative.

Happy Thursday fit babes,



13 Reasons ; opening up about my depression and how to ask for help.

Mental health; something that has long been a taboo of society.

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I myself don’t watch a lot of television or get hooked on popular shows.
13 Reasons stuck out to me, and it wasn’t the drama of the show that had me hooked. It was the overall roller coaster of depression, anxiety and every day bulling that I related so strongly to.

13 Reasons inspired me to really open up about my depression and tell a bit more detail to those who have struggled, or currently struggling with their mental health. To make those aware that you can get help, and there is light on the other side of darkness.

lets face it. Those who have not dealt with serious depression or anxiety (let alone both at the same time) 9 times out of 10 will not understand or be able to wrap their head around what exactly this would entail for a person. For a person to describe depression is one thing. But a lot of those don’t understand the immense depth of darkness it really produces for one person. Its not just “sadness” its losing complete faith in life itself, its losing the belief that you belong and you are not a burden.

As you all know me, perhaps personally, or through my blog, I am pretty transparent when it comes to what I have dealt with over the course of my short 26 years; and this I am fully okay with. I wouldn’t be typing this out if I wasn’t, right?

Moving forward, I have dealt with depression and anxiety for most of my life. For the majority of it I was able to use non-medicating tactics to control and calm my mental state. I was never one to hop towards medication to fix or subside my problems. Like many people out there the word medication and or addiction to medication can be a very scary and very real possibility.

Now I’ve always been the optimistic, bubbly and happy personality, so I guess you can some what consider me a closet person when it comes to depression and anxiety. Yes this is a bit ironic since I just said I am transparent when it comes to this as well. Let me break it down for you; I’m extremely talented at hiding these things from people (if I do say so myself). So when I do tell someone that I deal with a serious case of both I usually get the stunned look followed by “you!?”. I know that I am 100% not alone on this front. This is what most of us would call “coping mechanisms” which truly it is. This doesn’t take away from the fact that I deal with this on a daily basis, or that I deny having them.

How far can this type of coping mechanism take me? Well, to be quite blunt, it’s practically what has gotten me through most of my years. I recognize my mental state and I counteract it with putting a smile on my face, and trying my hardest to see the good in everything. Optimism can only carry you so far.

2016; I hit my limit. Along with some very toxic circumstances, friendships, relationships, and a lot of what life was throwing my way on top of that, I felt I couldn’t cope with the pressure of everything. I felt overwhelmed, nauseated, extreme sadness, and considering the unthinkable at the hands of myself.

There wasn’t a day I wasn’t curled up by myself crying. Begging myself to just let go to take the pain away, to release everyone around me of my burden that I thought was forcing upon them. I hated asking for help. I hated myself. I hated the fact that I had no control over what had happened to me. I questioned myself relentlessly, I didn’t trust my thoughts, opinions, and judgment of anyone or anything. I was scared to allow myself to feel anything other than immense sadness. I was scared to be alone with myself. Its all I had known for so long. I felt I didn’t deserve happiness, or to heal. I should have been hospitalized, I knew I needed help; I finally asked for it.

My doctor suggested an anti-depressant. I was extremely nervous to start this medication, any medication for that matter. In that past year I had become a hypochondriac in the sense of having a chronic fear of having an allergic reaction to ANYTHING. Especially medication. I also have a petrifying fear of having a major anxiety attack, and or heart attack due to the same hypochondria thoughts I was believed into thinking consistently. A type of OCD that I’m still working restlessly with to conquer, and I’m okay with that!

The point of all of this is to show everyone out there struggling that you’re not alone. You don’t need to fight a silent battle with yourself, or your mental health. Even when things seem like they will never get better or turn around, they indeed will, and the first person to make that choice to heal is you. You can have all the support in the world but it still needs to be a conscious decision you make on your own. To move forward with an obligation to yourself to push forth.


Talk to your friends, your family, your doctor.
Do your research, take the time to really evaluate your depression and the best ways to conquer it.

“If you’re going through Hell, keep going.” ~Winston Churchill

Suicide Support and Help

Happy Friday to all my fit babes


Women lifting women up

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Lets face the bold truth. Insecurity, self-doubt, and low self esteem can really equal out to very vindictive, angry, and hurtful actions.

Time and time again I’ve seen countless examples of women tearing other women down, intentionally trying to intercept their stride and purposely assassinate their self esteem. This is not only a problem women face everyday but also men. This can create a domino effect of envy, jealousy, and cruel intention to bring another person down.

This is an incredibly large issue that we have all faced forever. In one way or another there will always be people that will cross your path and create an unnecessary shit storm of mental and emotional drainage.

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I’m just going to call it for what it is; bullying.

Now, not only is trying to figure out who the hell you are as a person tough enough. But learning to love yourself for being you can be a very daunting task. I could go on about loving yourself, and looking in the mirror and blowing kisses to your ego, but lets be real here. That shit only pulls so far.

Rise above this bullshit and really see things for what they are.

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When I see or hear another person being a complete rude ass hole about someone else it just screams insecurity to me. There is no point in putting your energy into trying to tear apart someone else. Use that energy else where, like on not being a shitty person. COOL RIGHT?

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Ladies,  judging someone else is none of your business. If a girl wants to sleep with 100 dudes, none of your business. If a girl wants to wear a sweater or a crop top, none of your business. What ever happened to girl power? Build-each-other-up.

One thing that shocked me joining in with the fitness culture craze is how accepting and supportive the women were. For years I couldn’t look at myself without pointing out flaws, and hating myself for everything that I was and everything that I wasn’t. Before getting to know these amazing women I judged them, hard.

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“They’re so full of themselves” is probably one of the more frequent sentences thrown around. Turns out, no, they’re not. It took them a long time as well to find their inner peace with themselves, just like me.

And that is why they were so welcoming, warm, and supportive. They had been where I was for the longest time. They understood the years of torment I had been putting myself through. Battling self esteem and insecurity for years turned me bitter towards a lot of women. I soon came to the realization that because someone else is beautiful doesn’t mean you are not. Everyone is so unique and radiant in their own way – both physically and mentally.

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This is why women empowering women is so incredibly important to me. I still to this day receive hateful and terrible comments – whether that be online or in person. But the part I now understand is that those people are at a place in their lives where they haven’t yet discovered that you don’t need to dim someone else’s light to shine brighter. You both can shine, equally.

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Take the time to tell a woman in your life that she is bright, brilliant and resilient.
You may just inspire that light to carry though to other women in her life.

Happy Friday fit babes


Protein chocolate chip cookies recipe

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Its Monday, and some of us need a pick me up, so why not treat yo’ self to some macro friendly cookies? Awe HELL yeah.

Follow these ingredients and the macros work out to:

120 Calories per cookie
5g Protein
8g Carbs
8g of Fats

pre-heat oven to 350 degrees

1 scoop vanilla protein (I use either Mutant or Cellucor)
1 cup almond meal
1/2 cup peanut butter (smooth)
1/4 cup chocolate chips
1/4 cup maple syrup (you can use walden farms to cut these cals out)

Mix dry ingredients in separate bowl. Cream together wet ingredients then combine.
This will make 10-12 medium sized cookies.

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spread out on a greased cookie sheet and bake for 8-12 minutes. Of course let them cool down before you devour the bastards.

Feel free to sub the chocolate chips for nuts, dried fruit, peanut butter chips, mini eggs, or whatever your hungry heart desires.

Happy Monday fitfam.



5 workout mistakes you don’t realize you’re making

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What up ‘fit fam’ – its me; your long lost blunt blogging friend.

 cat cats working typing hacker GIFIt doesn’t take a professional to know when you’re making simple mistakes that can take away from muscle building and or fat burning. So let me hit you with some knowledge, m’kay?





Cheezburger dogs get stairs pugs GIFKickbacks on the stairmaster:

God damn, this is a huge pet peeve of mine. Sorry to be the barer of bad news but these kick backs aren’t “building your booty shelf” – you’re also defeating the purpose of the stair master by hanging on for dear life.

This of course brings us to the next of the accused;

 cats drag transport dragging swiffer GIFLeaning, hanging, and pushing yourself up on the stairmaster/treadmill:

This takes away from the actual stamina you’re building WHILE NOT holding on the to stupid thing. Heres some advice, slow down the level and find a challenging but not overbearing pace so that you can slowly build your stamina up AND NOT hang on the to sides or slouch over the bars. If you’re going to put your time and effort in, make it count, duh. Push yourself and make REAL progress.

 shake weight GIFFlailing, or making your reps with motion from other parts of your body and not on the focus area:

I’m sure we have a lot of guilty contenders out there slamming out their reps, not concentrating on form or the muscle area itself. It’s easy to throw your arm into a curl that is getting perpetual motion from swinging the weight back. Easy fix, lighten the load, take your time, and focus on the squueeeeeze.

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Constantly using the same cardio / weight training routine day in day out:

Well, lets just make a point clear; your body adjusts and gets use to what it is doing, just like if you were to continually use the same routine every day, yes you will build muscle in the first while, but your body will almost become immune once you have reached your peak of repetitiveness. Change that up, make things interesting, and challenge your body further to grow more muscle and burn more fat.

 weight GIFBody weight exercises only:

For the love of god, can you please stop relying solely on body weight exercises?
YES – great to an extent, but once again your body will adjust eventually, and you will halt in any sort of progress both build and strength wise. I get that these can be a comfortable start for anyone just beginning in training, and hell yeah do you boo. But recognize when it’s time to move on to heavier and more challenging training. Especially if you’re focused on progressing further.

All in all, there is a lot of misinformation out there, have your wits about you and know when you need to push yourself harder.

Have a great week fit babes