How sweaty do you get during a workout? I’m a huge sweaty mess after almost every workout, but I don’t feel bad about it. I love to sweat and get rid of ick chemicals from my body! Sweating actually makes me feel cleaner – don’t forget to shower right after though so 1) you don’t stink 2) it doesn’t go right back into your body.

Sweating is also a great way to regulate your body’s temperature so you don’t get overheated during a grueling workout.

“Sweat is something you need to do regularly — not just because of the cardiovascular and fat-frying benefits of exercise, but also because of its body-cleansing function. By the way, we can generate as much as a gallon of sweat in two hours.” – Dr Michael Roizen, MD

A gallon?! That just seems a little too much! 

It’s important to properly hydrate before, during, and after a workout so that you don’t get dehydrated. Old fashioned water will typically do the trick after a lower intensity workout. However, if you had a calorie crushing, super high intensity workout, it isn’t a bad idea to help your body along in balancing itself back out.

Electrolytes (found in sweat) are super important for you and crucial for healthy body function. When we sweat, we typically lose electrolytes that are important to balance our bodies’ fluids. Electrolytes balance fluids between the inside and outside of the cell environments, which aid in hydration, nerve impulses, muscle function, and pH level. With too few electrolytes, muscle weakness, contractions and cramping are common, which can really hurt a good long workout.

Propel recently launched a product the first of its kind, electrolyte water, to replace what is lost while doing all those burpees and high knees. This is the only water among national enhanced water brands with enough electrolytes to help put back what you lose in sweat. They have 9 unflavored  and flavored electrolyte waters. I have a prize pack of 6 flavors up for grabs!

Leave a comment below and tag a friend in this Instagram post to be entered. Giveaway ends 7/31.

Do you normally just drink water after a workout, or some type of sports drink?

With one lake trip behind many of us, it finally feels like summer has arrived and it’s officially time to get in that sunshine state of mind. Who else has a slightly brighter perspective in summer versus winter? I noticeably feel a little lighter in the summer months. I fight to carry it with me throughout the winter but it’s just a little harder without the sunshine. Who agrees?

Summer is always a happy time but can be a little less happy if you feel uncomfortable in your own skin and not necessarily wanting to bare all in your bikini…if ya know what I mean. It can even make pool parties and lake trips a little less enticing. BUT! This summer make a promise to yourself not to let poor body image hold you back in any way!! You are a rock star! Don’t let a lack of confidence keep you from making unforgettable memories with your friends that will warm you in the colder months!  After all, you don’t have to look like a Victoria Secret model! Remember – Strong is the new skinny!

A great way to start feeling better about your body is by taking care of it and treating it right. Add more greens into your diet and add 20 minute workout sessions to your routine three times a week. You will immediately start to feel more confident knowing that you are being good to your body by eating healthy and moving more.

What are you waiting for? Join me in this heart pumping 20 minute high intensity workout! It specifically focuses on the problem areas when wearing a bikini, like the glutes and abs. And subscribe to my YouTube Channel for more workouts!

Let me know what you think of the workout! I hope you broke out a great sweat and are feeling a rush of those happy, healthy endorphins! You go girl! Wear your bikini with confidence 😉

Music: You Can’t Unfeel The Rhythm (DJ JC Radio Edit) (Pierlo) / CC BY 3.0

Hope everyone had a good week! It’s time for the second video of the 4 Week Workout Series that will focus on the core! What did you think about last week’s arms workout? I hope you felt sore after doing it! Those pulses can get rough by the third set! If you didn’t feel drained by the end, maybe it’s time to get a heavier weight! You go girl 🙂

So as promised, this week we are focusing on toning the core and flattening the belly. It’s important to build strength in your core because you use it in almost every single movement! Building core strength will help you balance and move more efficiently! I am a huge fan of planks and pilates moves over crunches for two reasons. One, people can easily cheat on crunches and strain their neck. I do it too! Secondly, the core shouldn’t be trained as if it’s a prime mover, the core is used to transfer weight, improve movement efficiency and control the force that we have in each movement, so crunches just don’t make much sense. Breaking Muscle goes more in depth into explaining this if you want to learn more!

Besides all the good that doing core exercises are, it also will help you strut in that bikini confidently 🙂

For this workout, you won’t need anything besides determination and a willingness to feel the burn! So lay it on back and join me for this workout!

Four Week Workout Series – Core

:60 Plank Hold
:30 Plank Jacks
Up Downs – 7 on each side
:30 Mountain climbers
:30 Side Plank on left and right
10 Teasers
:30 Single Leg Stretch
:30 Criss Cross
:30 Pilates Hundreds
:30 Hold
X2

Let me know what you think of the workout. I know that I was definitely feeling it the next day! Have a great Saturday ladies! <3

The sun is out and it’s time to get our bodies ready for those bikinis! Don’t worry it’s just now April, meaning we have a good month and a half to get to where we want to be! Of course, what you eat is the most important, but secondly, you need to work out to get those muscles showing and looking fierce!

To help in your muscle poppin’ efforts, I have created 4 videos for the month of April, one video will be published each weekend on Saturday morning on my YouTube channel. Each week we will focus on one specific area of the body. First, we will be doing arms, then core, then legs and finally, the glutes! Who doesn’t want a toned bum?

For the first video of the 4 workouts, I thought we would get started with getting those arms tank top ready! There is no better feeling then wearing a tank top and feeling confident with toned arms. Having toned arms can be a challenge, but one that is definitely worth it! I just love feeling strong and capable with some guns 😉

Workout Series – Toned Arms

15 Jumping Jacks

15 (L&R) Arm Circles

10 Bicep Curls, 1o Bicep Pulses – 3x

10 Tricep Extensions, 10 Tricep Pulses – 3x

10 Overhead Presses, 10 Overhead Pulses – 3x

10 Pushups

10 Tricep Pushups

10 Mountain Climbers

Do two more sets!!

Here’s another arm workout for you if you are killing it and want to do more!

Let me know what you think of the workout! Too hard too easy? Are you doing it 1 time, or 3 times through?