How many days a week do you workout?:)
How many days a week do you workout?:)
2022-09-21 20:57:04 +0000 UTC View Post
alexmara posts
Piece of advice: you'll work harder with someone else around..
Piece of advice: you'll work harder with someone else around! When you exercise with a friend who's around the same fitness level as you, you're more likely to encourage each other and push a little harder ❤️💪🏻
2022-09-20 20:45:12 +0000 UTC View PostJumping jacks work all the major muscles in the lower body, ..
Jumping jacks work all the major muscles in the lower body, strengthening your glutes, hamstrings, quads, hips, calves, and shins. The higher and faster you jump, the more power and strength you’ll develop. You can also wear a weighted vest to increase the intensity and load. 💕🤸🏼
2022-09-16 18:27:18 +0000 UTC View Postjoin me for a glass of wine! are you a red or white wine kin..
join me for a glass of wine! are you a red or white wine kinda person? 🍷
2022-09-12 21:27:39 +0000 UTC View PostI love whey proteins! They are an incredible ally and help m..
I love whey proteins! They are an incredible ally and help muscle building, wound healing, weight gain, and nutritional boost! Do you consume this product?
2022-09-09 18:55:39 +0000 UTC View PostOne of my favorite exercises: squats! They don’t just help y..
One of my favorite exercises: squats! They don’t just help you achieve wonderful, toned legs; they promote body-wide muscle building by creating an anabolic (muscle building) environment in the body. They work up your quadriceps, hamstrings, calves, abdominal muscles, lower back and your butt too. Not many exercises can claim to recruit so many muscles at the same time!
2022-09-08 22:05:09 +0000 UTC View PostNEW VIDEO IS OUT! 💚 It’s so important to stretch and work on..
NEW VIDEO IS OUT! 💚 It’s so important to stretch and work on your flexibility. It’s essential when working on your range of motion, but it plays a huge role in helping to prevent injury. I do these stretches after my workouts! 💪🏻 https://of.tv/video/6318aefffa2858000133a970/
2022-09-07 18:27:32 +0000 UTC View Postnever skip 🍑 dayyyy!! it's crazy how it looks before and aft..
never skip 🍑 dayyyy!! it's crazy how it looks before and after the pump!
2022-09-02 23:43:07 +0000 UTC View PostOne of my favorite back exercises! Let me know if you try it..
One of my favorite back exercises! Let me know if you try it 💪🏻 Back extension, I like to do 4 sets of 12 and increase weight for better results and build that muscle 😉❤️
2022-08-19 20:41:04 +0000 UTC View PostMindset is what separates the best from the rest 💪🏻 are you ..
Mindset is what separates the best from the rest 💪🏻 are you working out this week?
2022-08-16 20:12:28 +0000 UTC View PostDo something today that your future self will thank you for ..
Do something today that your future self will thank you for 🧡
2022-08-01 17:57:05 +0000 UTC View Post
training upper body always makes me feel so strong 💪🏻 do you..
training upper body always makes me feel so strong 💪🏻 do you like training upper body or lower better?
2022-07-25 22:24:06 +0000 UTC View PostNEW OF TV VIDEO! Want to train your back and shoulders anywh..
NEW OF TV VIDEO! Want to train your back and shoulders anywhere like in your own home, the beach, or your hotel room when traveling? I’m going to show you how I manage to get that workout in when traveling! Check it out! 💕 https://of.tv/video/62d84c8abda77c0001b5abac/
2022-07-22 16:21:10 +0000 UTC View PostA new OFTV video coming out! Can guess what is it about?:)
A new OFTV video coming out! Can guess what is it about?:)
2022-07-18 20:35:30 +0000 UTC View PostNew content coming up later:) Do you wanna see it? 💕
New content coming up later:) Do you wanna see it? 💕
2022-07-15 22:04:12 +0000 UTC View PostI love going for a walk outside! Do you enjoy working out ou..
I love going for a walk outside! Do you enjoy working out outdoors or you rather hit the gym?
2022-07-14 21:48:06 +0000 UTC View Posthey guys! I've got some great news:) I'm going live tomorrow..
hey guys! I've got some great news:) I'm going live tomorrow at 7 pm EST to answer all of your questions so make sure you DM me the ones you want me to answer:) will you be able to tune in? After that, I'll go live on my VIP page and I've got big surprises for you🎉
2022-07-11 22:36:02 +0000 UTC View Postyoga girls fun the world 🧘🏻♀️ do you practice yoga? send me..
yoga girls fun the world 🧘🏻♀️ do you practice yoga? send me a mass dm with your favorite asanas:)
2022-07-08 22:49:07 +0000 UTC View Post3 reasons why working out at night will help you tone up fas..
3 reasons why working out at night will help you tone up faster 💪🏻 💙You work out harder. Research has shown we can go up to 20 percent longer in the evenings, and at a higher intensity. 🌙 Tone up faster. Muscle function and strength peak in the P.M., according to research, and fluctuating hormones may make late-day workouts more effective. 💙 Better sleep. When hitting the sack 90 minutes post-exercise, people who'd gone harder got deeper, restorative sleep, found Swiss researchers.
2022-07-05 22:52:04 +0000 UTC View Postmost of the time I’m in workout attire but I always dress up..
most of the time I’m in workout attire but I always dress up for the weekend ✨
2022-04-15 14:15:28 +0000 UTC View PostThe importance of hydration! 💧Drinking enough water each day..
The importance of hydration! 💧Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood. 💧Even mild dehydration—as little as 2% fluid loss—can affect memory, mood, concentration, and reaction time. Adding just a few glasses of water to your daily intake can have a positive effect on cognition! 💧Consuming adequate amounts of water each day can help dilute the concentration of minerals in your urinary tract and make stones less likely. 💧Eight glasses a day is an easy rule to remember and a good general target
2022-04-13 19:05:16 +0000 UTC View PostHey guys! I'm showing you my weekly routine for staying on t..
Hey guys! I'm showing you my weekly routine for staying on track and what some of my healthy essentials are! You have all my favorite recipes!❤️ Go check it out ✨ https://of.tv/video/6250c83322c0c50001656e69/
2022-04-12 16:04:09 +0000 UTC View Postsupersets will always be a super idea 💪🏻 today I'm showing ..
supersets will always be a super idea 💪🏻 today I'm showing you how to do hammer curls correctly! 💪🏻 4x10 of heavy-weight hammer curls. Afterward, do as many as possible for regular curls! 💪🏻Stand holding a pair of dumbbells at arm's length by your sides with your palms facing each other. 💪🏻Keep your elbows tucked, your upper arms locked in place, and only your hands and forearms should move. Your hand palms facing inward, curl the dumbbells as close to your shoulders as you can. 💪🏻Pause, and then slowly lower the weights back to the starting position! 💪🏻Dumbbell hammer curls are the perfect choice for building arm strength and shape, whether you’re looking to show them off or boost your functional ability!
2022-04-08 19:18:06 +0000 UTC View PostCardio and weight training should always be combined and her..
Cardio and weight training should always be combined and here's why!! ✨Strength training helps you build muscle and make a muscle stronger! ✨Weight training burns calories. You'll usually burn fewer calories during a traditional weight training session than you would during a cardio session. ✨Weight training is important to help you maintain muscle. When you lose weight by restricting calories, you are likely to lose muscle mass. ✨Resistance training and cardio workouts can help you to burn more calories each day and reach a caloric deficit to lose body fat. Also, f you structure your weight training in a circuit-style workout to keep your heart rate elevated, both weight training and HIIT workouts may be able to help you to burn more calories!
2022-04-07 16:03:34 +0000 UTC View PostCalculating portions can be a challenge, especially because ..
Calculating portions can be a challenge, especially because it depends on your goals! You shouldn't exclude any group of macronutrients because they are all necessary and provide energy! 🥗 USDA's Dietary Guidelines recommend consuming 10%–35% of calories from protein, 45%–65% from carbohydrates, and 20%–35% of calories from fat for adults on a daily basis! 🥦 Carbohydrates are molecules that our body uses as its main source of energy because they contain glucose, which our cells use as fuel. The best source of carbs is whole grains, fruits, legumes, nuts, and seeds. 🥜 Fat is another important nutrient that is essential for our health because they contain glycerol and fat helps for absorption of fat-soluble vitamins A, D, E, and K. Healthy sources are nuts, seeds, vegetable oils, avocado, and oily fishes. 🍗 The best use of protein is in cell building and repair, especially after working out! Protein contains enzymes, which are proteins that drive chemical reactions in your cells and organs. The best source of protein is tofu, eggs, beans, nuts and seeds, and legumes!
2022-04-05 17:51:03 +0000 UTC View PostWe all need those weekend drinks, but alcohol is extremely h..
We all need those weekend drinks, but alcohol is extremely harmful to our health, and here's why according to the National Institute on Alcohol Abuse and Alcoholism! 🍸 Alcohol interferes with the brain’s communication pathways, therefore, it affects the way our brain looks and works. As a result, we experience changes in mood and behavior! 🍸Drinking a lot over a long time or too much on a single occasion can damage the heart, causing problems such as cardiomyopathy, arrhythmias, strokes, and high 🅱️lood pressure. 🍸There is a strong scientific consensus that alcohol drinking can cause several types of cancer such as liver, breast, and colorectal cancer! 🍸Heavy drinkers deal with liver and pancreas inflammations that usually worsen as time goes by!
2022-04-04 18:22:04 +0000 UTC View PostBirthday Girl!! I never skip a workout 💪🏻💖
Birthday Girl!! I never skip a workout 💪🏻💖
2022-04-02 16:37:06 +0000 UTC View PostWeight lifting has more benefits than you think!💙 💪🏻Weight l..
Weight lifting has more benefits than you think!💙 💪🏻Weight lifting helps the body build and maintain muscle mass through late life! It also helps burn body fat and strengthen your bones and joints to prevent injury and make your heart healthier! 💪🏻 A study carried out in 2017 found that women who engaged in weight lifting had a 17% lower risk of developing cardiovascular disease than those who didn't lift weight! 💪🏻Resistance training helps reduce the frequency and severity of depressive symptoms and anxiety.
2022-03-30 16:02:44 +0000 UTC View PostWhy is cycling so good for your body and mind? 🚴🏻♀️ 🚴🏻♀️ C..
Why is cycling so good for your body and mind? 🚴🏻♀️ 🚴🏻♀️ Cycling at a high intensity should be your first option if you want to lower your body fat levels! 🚴🏻♀️ This workout strengthens your quads, glutes, hamstrings, and calves so it's a great option to build your leg muscles! 🚴🏻♀️Cycling can improve feelings of stress, depression, or anxiety, and it's been proved that biking outside boosts cognitive functioning and well-being! 🚴🏻♀️ Consistency is key if you want to avoid a sedentary lifestyle and the health issues that come with that! Do you like cycling indoors or outdoors better?
2022-03-28 19:30:29 +0000 UTC View Post