Tag: fit journey

Blog Refresh 🪴👩🏾‍💻

Today I wanted to come on here and talk about my blog, the website and what it’s actually about! This blog is supposed to be about me and my life, and I’ve planned to create that vision for you all! I also use Instagram to post a lot of my content. But I do want to get back into my website and dedicate more time to that. For one, I pay for it. Two, I loved it so much when I first started creating it!! And I want to get back into that. So without further ado, please take time to read exactly what my blog is all about! 🙌🏾☕️!

My Diary!

This has so much meaning to me! Because this is where I post the most of my life at. What I’m going through, what I’ve done, events, etc. I love the Tee Diaries, because that’s where all my thoughts and feelings go. Some posts are short and sweet, and some have more meaning to them. With the diaries (also a ton of highlights on my Instagram as well, go check those out! Link below), I want to be as real and honest as I can be. Sharing my tips, tricks, and tactics to this thing we call life! Below will be some recent and past links for you to take a look at if you’re new here!

My Fit Journey!

Oh Fit Journey🥹what a journey you’ve been! This year alone, has been a great time! I’ve leaned soooo much about myself these past 8 months of 2023, and that’s not even where my fit journey began, it’s been YEARS, I don’t even remember when I actually started? Maybe 2015-2016? I’ll have to look back at that 🤔. Either way! Here we are, this section of the website is where I posted my routines that changed a lot, my motives and goals, and how I planned to get back in the gym after my hip injury/recovery. I’ve come so far with this fit journey and I want you all to go back take a look, links below. This is where I plan to continue sharing my routines and explains of my workout splits so that you can have examples and follow along and workout with me!

My Reviews!

As far as reviews go, this can be about my favorite products, clothing, books, movies, etc. Here I just give a short and sweet a review on something I’ve wear, seen, or read. I have a few already, that I’ll post below for you to go back to too. This is a great place to go for references on my favorites lists!

My Recipes!

This one is the most yummy!! 🤤 Ya girl loves to cook and bake (a little bit😅 I’m no baker 👩🏾‍🍳) but I do love to cook! I’ve saved some of my favorite recipes and I’ll link them below! And I’ll continue to do so, I’ve learned a few new ones so I’ll post those as well coming up!

My Interviews!

Here was a place I wanted to interview people on their careers! I’ve only done one and it was with my step sister on being a stay at home mom and she ROCKED it (I’ll share below)! I do have two or three others I want to do so I’ll get on that!

My Short Stories!

Listen y’all! I’ve wanted to be a writer for so long but it just never happened so here I am as a blogger 👩🏾‍💻😂! Anyways, I do have a short draft but HATE it lol so I didn’t post it and probably won’t post it. But I do want to get back to writing. It was my passion other than fiction romance novels, I wanted to write my own. And I have but never published. Young Tee did so good on her old stories! I love reading them and editing now as my older self (but I haven’t in a long time, few years maybe?) because I have grown so much. I even took almost all the writing courses GVSU offered! So I know what I’m doing, I just have done it! Maybe by the end of the year or early next year I’ll have something for ya. Yeah I’m trying to convince myself 🤣 so what!

But with all that being said, that’s what this blog, MY BLOG, is all about. Just taking you through life with me and I hope you’ve enjoyed it and come to enjoy it even more!

God gave me this blog for a reason and I intend to use it! 🩵☕️

And that’s the Tee👩🏾‍💻💙☕️

SHIFTED

Heyyy y’all! Let’s just dive right on in!

It’s been a HOT HOT MIN since ya girl has been online and posting blogs but let me tell you! My life has been in a whirl wind 💨 🌪️ since my last post! Honestly, I had this big, big plan on how I wanted to post, what I wanted to post, and when; but God had another plan for me! He told me to sit down and focus! Get my head in the game NOW. And what I mean by that is how I literally shifted into a new, older me with a snap of a finger, starting January 1st!

At the beginning of this year, I really shaped myself into putting me first and MEANING that. For instance, if it didn’t/doesn’t benefit Tee, I am not doing it! If it doesn’t make me happy/happier, I’m not doing it. If the conversation doesn’t concern me, I’m not being in it. And in the last like two or so months, I changed even more and said to myself, if I want to say no, I will! I’ve been really standing by my own side and my own mental health/state and taking a stand for Tee, and her future self! I have accomplished so many goals this year it’s incredibly insane! And I’ve still got more to go! 

God has really done his work on me. So here’s a prayer I have for me and my future self: 

Dear Heavenly Father, 

Please keep me focused and in this way that I am in the present, and move in the direction you see fit. Open doors that are for me and close the ones that are not! Take me the way you already have planned for me. Thank you for all the things you’ve done and helped me achieve and accomplish so far in my life, and thank you always for everything you’ve ever done for me! I praise you Lord, and thank you giving your only begotten son for us all on Earth, and washing away our sins. When I got baptized, something changed, pushed me, motivated me even more than I already was by you Lord. 

I love you,

In the name of your son, Jesus Christ,

Amen! 

Alright! So, after all this information that I just gave you, I want to talk about what I’m going to do next. BALANCE! That’s what’s next for me. I’ve worked so, so hard on my mental health that now it’s time to shift over to balance and time management! First of all, I want to thank Brittany Lupton and her most recent podcast episode on her Fun and Gains Podcast about “balancing life” and how to really sit down and realize that not everything I want to do in a day needs to be completed. Also that all things in my life that I need to do, do not need to have the same chunk of time associated with them. That’s something I really was struggling with. I was like “oh I need to do Spanish the same amount of time I read for fun,” or “dinner and family time have to go together” or “I need to spend hours on homework just like I do this thing” NO NO NO! Everything gets their own time block, Tee! Some days, I’ll spend more time doing one thing than the next. Brittany used a great example, when she talked about working on YouTube content. She spent the majority of her day just on that content because she felt like it needed that kind of attention, and the next day she moved on to something else. Navigating time management is going to be hard for me. But I know I can do it. 

Question: how are you going to do it Tee? 

Here are some steps I am going to take, step by step! (Tips from Britt herself)

  1. Make a plan and define priorities 
  2. Take action 
  3. Be consistent 
  4. Practice self discipline 
  5. Remember self care and breaks are important too! 

Below is a daily planner template that I’m going to try to start using this coming week. I already have a weekly workout planner that I used earlier in the year that I’m going to start back up. I also am adding a weekly planner and weekly meal planner as well! All of these are from Canva and I cannot wait to see how it all plays out!

With all that being said, I’m going to close up here. I know that was a lot to throw at you but over the past few weeks I’ve been drafting and drafting and drafting, and each time I draft a new piece/paragraph comes out of me. Therefore, I’m really going to buckle down on balance and realigning myself with the help of time management! This summer is filling up with things I want and have to do, school is starting to buckle up on the workload, so I want to be ready for it all! Because then I can start putting scheduled free time and me time in between those things, because that’s important too!

3 Things I’m Grateful For

  1. My ability to control my emotions and feelings
  2. Myself for putting me first and foremost
  3. My longing to be the greatest version of myself.

Remember:

-Don’t let the hard days win

-Your peace comes first

-You are enough

-You can do this!

Thank you for coming to my Ted talk!🤭💃🏾 Stay tuned for more Tee Time! I love you all! Please FOLLOW, Like, and Subscribe to my Blog, Instagram, TikTok, Pinterest and Linktree (links below) to see my journey and adventures. Have an amazing Memorial Day Weekend!

And that’s the Tee 👩🏾‍💻💙☕️

It’s MAY!

Good afternoon everyone 👋🏾 how’s it going? How are we feeling about the month of May? Tons of new goals right? Well I have a few things I’m going to work on this month.

  1. Devotional, I need to find one or two in the Bible App! Speaking of the Bible, I really want to dive into my physical copy of the Bible (WRITE DOWN THE TYPE OF BIBLE I HAVE), and write down Gods promises. It’s a study devotion Bible by the way! 
  2. Meal prep meal prep meal prep 👏🏾 I want to make more home cooked meals for my boyfriend and I. I have a template for meal planing as well so that’s a plus and will definitely help
  3. Studying for school and staying focused! (Yes, Tee is going back to college, not sure if I ever mentioned that part but yeah I’ll get into it later😉) 
  4. Continue to practice learning Spanish 
  5. Drinking 64oz, AT LEAST, a day 

I’m so excited for this new month, as we dive into summer☀️!! Oh! I recently had to up my reading goal for 2023 to 30 books because I READ 12 BOOKS so far this year and that was my original goal for 2023, so that’s awesome 👏🏾. But anyways, I’m sure you’re curious what I’m posting about this morning. So without further ado, let’s get into it!!!

Types of Content

For this summer there’s certain types of content that I want to share with you! Four main topics but I might throw in another, sprinkled in there, ya get me? So, what are those four topics, you ask? 

   1. Gym/workout progress 

   2. Books read/unboxed/review 

2a. Recipe reviews will be sprinkled in there too

   3. School (ideas, what I’m learning) 

   4. Summer Plans/events 

These four topics should carry me through the summer for sure and give me lots to talk about and share with you all! I know I don’t post a lot on here so I’m trying to change that! I plan to post a lot on Instagram too, so follow the Instagram page (link below!!!!) and follow along with me on there as well. I have a ton of summer plans, so stay tuned for that as well!

3 Things I’m Grateful For

  1. God, and his unfailing love!
  2. My mental health
  3. My teachers assistants for work, I rely on them so much

Remember:

-Don’t let the hard days win

-Your peace comes first

-You are enough

-You can do this!

I love you all! Please FOLLOW, Like, and Subscribe to my Blog, Instagram, TikTok, Pinterest and Linktree (links below) to see my journey and adventures. Have an amazing week!

And that’s the TEE👩🏾‍💻💙☕️

Welcome To: Gym Girl Era!!

Y’all I am beyond proud of myself for going to the gym for 9 weeks straight!! Can you believe it? CAN I BELIEVE IT????🤯 Week after week, it was different for me. Like the first four weeks I did the Shred Program by Brittany Lupton and that…THAT was amazing and I am so beyond proud of myself for completing that four week challenge! Then there was the second four weeks, I jumped right in to Brittany Lupton’s Advance Program and completed that! It was so amazing having my best friend, Kennedy, with me those 7/8 weeks, and she is still going strong with me every single day✊🏾.

Don’t put me too high on a pedestal, there were a few days in there where I didn’t want to get up at 5a.m. and go to the gym, so I let my body rest. I stayed in bed and slept in. BUT I didn’t let that stop my grind. This year, 2023, I chose to be very disciplined and stick to my grind! That’s something I was going to make a priority. To stick to my plan, and continue going and it helps a lot having a buddy go with me. We held each other accountable and I loved that for us!

Oh, before I forget, I decided that my 9th week going to the gym would be my deload week. Meaning, lifting 30%-50% lighter than my normal to give my body a break but still stick to my routine. It was hard to not lift as heavy as I am used to but it was nice for a small break. I read from the KK Fit twins on Instagram that a deload week is good around week 8-10, so I choose the middle, week 9. So now I’m on to week 10, and I’ve already got myself set on lifting heavy again! YAY🥳 it feels like it’s been so long haha, not really but do miss hitting consistent PRs🥲.

Side note: I weighed myself after week 8 and I lost about 5 pounds! That may not seem like a lot but to me it is. I’ve been trying to eat better and everyday is a battle but I’ve got this! This week coming up, I’m trying to my hardest to get my nutrition for my body right. I’m trying to eat cleaner, more whole foods, and lot’s of protein! I don’t think I want to go on a diet, per say, but I do want to use the 80/20 method (whole foods/fun foods: desserts, wine, candies etc.) so I don’t just cut the “bad” foods out of my life, because ya girl will not do that so why even sit here and say otherwise😅. But Deanna Margo on Instagram said that the 80/20 method was a good route to go for us foodies, so that’s what I’m doing. I’ll report back on how that’s going!

Side joke: My pastor was reading a scripture in church today and said ‘Jesus is the bread of life” and then stated “SEE, carbs are good for you”🤣 I just thought that was hilarious!

Anyways! Thank you all so much for following along in my fit journey so far. And please, please, please, feel free to use my Shred blog posts (links below) in the fit journey tab as reference for good workouts, by Brittany Lupton. I got leg days, upper body days, cardio and core days, so just feel free to use that as a workout reference. Also, let me know if you do decide to use those and we can talk about how ya liked it! Also, if you want to see the Advanced Program I did for weeks 5-8, go follow Brittany Lupton’s Instagram and App! I 10/10 recommend the app and her page, she’s a certified fit trainer and is a very good coach!

  1. Shred W1
  2. Shred W2
  3. Shred W3
  4. Shred w4

Alright ladies and gents, that’s all I have for you! Remember to drink your water, stay hydrated, STRETCH and WARM UP, and last but not least, REMEMBER REST DAY’S ARE JUST AS IMPORTANT! I love you all, and hope you move your body in some type of way today, and this coming week! Check out AND follow my links below so you can get all the LIVE updates from me! Have a great week!

And that’s the TEE👩🏾‍💻💙☕️

Week of Workouts (SHRED W4)

LAST WEEK OF THE FOUR WEEK SHRED PROGRAM👏🏾 I’m so proud of myself for completing the program and being consistent for the entire month of January! I even won Brittany Lupton’s $500 CASH PRIZE🤑.

My word for 2023 is Discipline and I really think I’ve turned going into a lifestyle habit! I’ve been very disciplined and making sure that I keep the gym and my fitness a priority. I also listen to my body and rest twice a week for a full recovery. I’ve held myself very accountable this past month and I’m excited to see how far I go with this new lifestyle change.

So, without further ado, here is my WEEK OF WORKOUTS!

W4D1: Glutes

Pause Squats 3×10

Hip Thrusts 3×12

DB RDL’s 3×10

Deficit Reverse Lunge 3×10

Leg Extensions 3×15

Hamstring Curls 3×15

W4D2: Back + Biceps

Assisted Pull-Ups 3xAMRAP

Lat Pulldowns 3×10

Bent Over Row Underhand Grip 3×10

SUPERSET: 3×10 ON ALL

  1. Chest Supported Rows
  2. EZ Bar Spider Curls

Rear Delt Flys 3×10

Alternating Hammer Curls 3×10

W4D3: HIIT Cardio + Core

Treadmill Walk .5 miles

Treadmill Run .5 miles

Treadmill Sprint 6x30secs

CORE CIRCUIT: 3×15 ON ALL

  1. Mountain Climbers
  2. Crunches
  3. Clamshells
  4. Leg Raises
  5. Spider Crunches

W4D4: Chest, Shoulders + Triceps

Shoulder Press 3×10

SUPERSET: 3×10 ON ALL

  1. Lateral Raises
  2. Alternating Front Raises

Tricep Kickbacks 3×10

FINISHER CIRCUIT: 3×10 ON ALL

  1. Squat to Overhead Press
  2. Mountain Climbers
  3. Shoulder Taps

Push Ups 2xAMRAP

W4D5: Full Lower Body Circuit + Glute Burnout

CIRCUIT: 3×10 ON ALL

  1. Hip Thrust
  2. B Stance Hip Thrust
  3. Seated Banded Hip Abductors

CIRCUIT: 3×10 ON ALL

  1. Bulgarian Split Squats
  2. Bodyweight Step Ups

GLUTE BURNOUT: 3×10 ON ALL (Banded)

  1. Single Leg Glute Bridges
  2. Frog Pumps
  3. Glute Bridge
  4. Fire Hydrants

I did mobility drills BEFORE each workout and stretches AFTER each workout. This helps my body warm up and get ready for the workout and be less sore after each. Foam rolling is also very nice to do as well. I got my foam roller for Christmas, I know my step-mom got it off Amazon!

Alright ladies and gents, that’s all I have for you! Remember to drink your water, stay hydrated, STRETCH and WARM UP, and last but not least, REMEMBER REST DAY’S ARE JUST AS IMPORTANT! I love you all, and hope you move your body in some type of way today, and this coming week! Check out AND follow my links below so you can get all the LIVE updates from me! Have a great week!

And that’s the TEE👩🏾‍💻💙☕️

January 30th, 2023

Diary of the Day

Good morning friends! Welcome to my blog! I’m so excited to be back and sharing my diary with you!

Lots of things have happened this month! I’ve accomplished so many of my goals for the month of January, and I’m so proud of myself! The biggest challenge was finishing Brittany Lupton’s 4 week SHRED program. I cannot believe I went to the gym 5 days a week at 5a.m. for four weeks straight, then won the $500 CASH PRIZE🤑for being so consistent during the four weeks. So thank you to Brittany Lupton, for awarding me with that prize, you have no idea how much that helps! Another thing I accomplished this month was reading the entire Book of Psalm in the Bible. I am so proud of myself for reading five chapters a day of the Bible, and not only have I been reading the Bible daily, but I am choosing to surrender myself to Jesus and get baptized next week at church. I am so ready to do this for myself and be one with the Lord. I’ve known for a while now that I wanted to get baptized but I wanted it to be the right time, and now it is. Lastly, another thing I got done this month was reading and finishing my first romance novel of the year. I read “The Exhibitionist” by Tara Sue Me, and it is a 10/10 recommended read📖. I will be doing a Book Review on it as well, so stay tuned for that!

Otherwise, I have been really trying hard to stay on track with my goals for the year, and there are lots of things for me to work on and do better at, but overall, I have a lot of wins🥇for the month of January.

3 Things I’m Grateful For

  1. Myself. I am grateful that I’ve held myself accountable this entire month and being disciplined, as that was my word for this year.
  2. My boyfriend. He has been my ROCK through our entire relationship, he treats me like the princess I am and spoils the crap out of me 😏 I love him❤️
  3. This blog and all of you. I am so grateful that I have this space to share my thoughts, feelings, and experiences!

What are some things you’re grateful for? Reflect on those for a moment, and feel free to share that with me! I’d love to know! Share below in the reply section or leave a comment or dm on my Instagram (link below).

Remember:

-Don’t let the hard days win

-Your peace comes first

-You are enough

-You can do this!

I love you all! Please FOLLOW, Like, and Subscribe to my Blog, Instagram, TikTok, Pinterest and Linktree (links below) to see my journey and adventures. Have an amazing day and rest of the week!

And that’s the TEE👩🏾‍💻💙☕️

Week of Workouts (SHRED W3)

Hi everyone and welcome back to my Fit Journey! If you have been following my Blog’s Instagram, you see that I had a tone of fun this week with Brittany Lupton’s SHRED Program! If I’m honest, I haven’t really been “shredding” pounds or really losing any weight, BUT, I have been maintaining weight, and doing A LOT better with my eating habits. Because, as we all know, abs aren’t made in the gym, their made in the kitchen! HAHA 😆 I’m funny I know!

Side note: I do warm up before workouts and cooldowns/stretch after workouts. If you’d like to know what those warm ups and cooldowns are, please read Warm Ups + Cooldowns! I am no fitness trainer, but the trainers I do follow and listen to, say that warming up your body before a workout and stretching afterward, are very beneficial and helpful to your body and muscles/recovery. I attest to that and am proof of that! Also, foam rolling helps me after leg days and some back days.

Ps. I do yoga on my two rest days so that my body is still being stretched and moved in some way.

Also, last week in my week of workouts explanations I would say how I did the workout and if it was how Britt planned it to be or not, this time, I’m just going to put exactly what I did, and if you’d like to know the actual workout plan that Britt assigned, then feel free to send leave a comment, send me a message/email, or DM on Instagram! All the links are below! So feel free to follow, like, share, and subscribe to my Blog’s website/email, TikTok, LinkTree, Instagram, Spotify playlist, and more!

So, without further ado, here’s this weeks WEEK OF WORKOUTS!

W3D1: Glutes

SUPERSET:

  1. Hip Thrusts 3×10
  2. Band Hip Abductions 3×30

BB RDL’s 3×10

SUPERSET: 3×12 ON ALL

  1. Sumo Squats
  2. Curtsy Lunges

Weighted Back Extensions 3×12 (first set was no weight)

Hamstring Ball Roll In’s 3×15

W3D2: Back + Biceps

Negative Pull-Up’s 3×10

Lat Pulldowns 3×10

Alternating DB Bicep Curls 3×10

Chest Supported Rows 3×10

Rear Delt Flys 3×10

Hammer Curls 3×10

W3D3: Cardio

Treadmill Walk 12incline/3speed/30minutes

W3D4: Shoulders + Triceps

Shoulder Press 3×10

TRISET: 3×10 ON ALL

  1. DB Lateral Raises
  2. DB Chest Supported Rear Delt Flys
  3. DB Overhead Tricep Extension

Straight Bar Front Raise 3×10

Push-Up’s 3×10,7,6

SUPERSET BURNOUT: 3×10 ON ALL

  1. Shoulder Taps
  2. Mountain Climbers

W3D5: Full Lower Body Circuit + Glute Burnout

TRISET: 4×10 ON ALL

  1. DB Hip Thrusts
  2. DB B Stance Hip Thrusts
  3. Banded Hip Abductions

Sumo Squats 4×10

TRISET: 4×10 ON ALL

  1. Front Lunges
  2. Reverse Lunges
  3. Curtsy Lunges

BANDED GLUTE BURNOUT CIRCUIT: 2x30secs ON ALL

  1. Clamshells
  2. Glute Rainbows
  3. Frog Pumps
  4. Glute Bridge w Hip Abductions

Alright ladies and gents, that’s all I have for you! Remember to drink your water, stay hydrated, STRETCH and WARM UP, and last but not least, REMEMBER REST DAY’S ARE JUST AS IMPORTANT! I love you all, and hope you move your body in some type of way today, and this coming week! Check out AND follow my links below so you can get all the LIVE updates from me! Have a great week!

And that’s the TEE👩🏾‍💻💙☕️

Week of Workouts (SHRED W2)

Hey friends! You know what time it is! Another week of workouts for ya. Thank’s to Brittany Lupton for having the best workout apps! I am done with week two of her SHRED program. I will say, my eating habits were not the best this week, so I’m heading to the store right after this post to get more nutrient dense whole foods!

Anyways, without further ado, here’s this weeks WEEK OF WORKOUTS!

W2D1: Glutes

Back Squats 3×10

BB RDL’s 3×10

SUPERSET: this is not how she did it in her program, but this is what worked for me and my body still effective.

  1. DB Walking Lunges 1×12
  2. DB Lunges 3×12

Leg Extension (machine) 3×15

Seated Calf Raise (machine) 3×15

W2D2: Back + Biceps

Assisted Pull-Ups 3×10,5,4 (this was also not how she did it in her program, but this was what my body could handle, still effective.

Lat Pulldowns 3×10

Seated Mid-Cable Row 3×10

Bent Over Row to Rear Delt Fly 3×10

EZ Bar Bicep Curls 3×10

Hammer Curls 3×10 (her program called for cables but none were available so I chose to do DB’s)

W2D3: HIIT Cardio + Core

Treadmill Walk .25 miles (added this part to the program, her’s did not call for this but I wanted to warm up before sprinting)

SPRINT INTERVALS:

Treadmill Sprint 8x30s

CORE CIRCUIT: 3×10 ON ALL (same as before, her program called for more but my body handled this, still effective)

  1. Bicycles
  2. Deadbugs
  3. In and Outs
  4. Fingers to Toes Crunch
  5. Up Down Plank

W2D4: Chest, Shoulders + Triceps

Incline DB Chest Press 3×10

Ex Bar Skull Crushers 3×10

Neutral Grip Front Raises 3×10

Lateral Raises 3×10

Cable Lateral Raises 3×10,5,5 (this is what my body could handle, still effective)

SUPERSET: (this is what I chose to do with limited time in the gym)

  1. Cable Tricep Pulldowns 3×10
  2. Push-Ups 2×8

W2D5: Full Lower Body Circuit + Glute Burnout

LOWER BODY CIRCUIT: 4×10 ON ALL

  1. DB Squats
  2. DB RDL’s
  3. Pulsing DB Sumo Squat
  4. DB/BW Curtsy Lunges (the first and last sets of lunges were with weight and the middle two sets were bodyweight)

BW Box Step Up’s 4x30secs

GLUTE BURNOUT: 2x30secs ON ALL

  1. Banded Clamshells
  2. Banded Glute Rainbows
  3. Banded Fire Hydrants
  4. Banded Glute Bridge

I did mobility drills BEFORE each workout and stretches AFTER each workout. This helps my body warm up and get ready for the workout and be less sore after each. Foam rolling is also very nice to do as well. I got my foam roller for Christmas, I know my step-mom got it off Amazon!

That completes ANOTHER 5 day workout week!! I hope you give this a try and enjoyed reading!

Please follow the blog so you get notified whenever I post! Feel free to send me an email so we can chat (link below)! FOLLOW Instagram, Linktree (the link icon), Pinterest, and TikTok for more LIVE updates on the blog (links below!)!! Also check out my workout playlist on Spotify (link below)! Thank you so much for reading and staying in tune with my Fit Journey! This one’s for you! Love you, have a great week! Chat soon!

And that’s the TEE👩🏾‍💻💙☕️

Week of Workouts (SHRED W1)

Heyyy friends! Ya girl is back and better than ever in the gym! This is the first week of 20223 and I gotta say, I accomplished a lot this week. I ran and SPRINT on the treadmill. I did box jumps and explosive step ups! Y’all, Brittany Lupton really did it with this one! The SHRED program she has on her app has really pushed me this week and helped me overcome my fears of “I can’t do that kind of workout” and “that looks too hard, let me find something else as an alternate”. We all know we are our own worse critics. I admit, I’m working on my positive self-talk because, as y’all know, we can be so hard on ourselves.

The SHRED program is for fat loss but also with strength and resistance training, all in one! And let me tell you, I’ve been feeling it for sure. My heart rate has been up and each session has me dripping in sweat but that’s what I want. It’s a four week, five day a week program and listen…I was so skeptical on doing this program just because it was five days a week. That’s a lot for someone who is as busy as me, but I said “I can do this,” and I have, I finally got my five day workout week completed and that’s a reward in itself. If you have been following my Week of Workouts on the blog, you all know that I usually didn’t make that fifth day, and sometimes not even a fourth day but this week, I DID IT! And I feel so proud of myself for doing it!

So without further ado, let me give you each day’s workout!

W1D1: Glutes

Hip Thrusts 3×12

DB RDL’s 3×12

Bulgarian Split Squats 3×10 (I held a 10lb plate in one hand)

DB Sumo Squats 3×12

Leg Extension (machine) 3×15

Hamstring Curls (machine) 3×15

W1D2: Back + Biceps

Lat Pulldowns 3×10

TRI-COMPOUND-SET: 3×10 ON ALL (this was not how she wrote it in her program, I just wanted to work on form so I combined these three due to using lighter weights than I’m used to. She intended these three to be separate so feel free to do it how it works for you).

  1. Bent Over Row (Underhand Grip) (I used the smith machine for this exercise)
  2. Rear Delt Flys (I used 5lb plates and used the incline bench for support)
  3. Single Arm Bent Over Rows (I used a 10lb plate)

Ez Bar Bicep Curls 3×10

Alternating DB Bicep Curls 3×10

W1D3: HIIT Cardio + Core

Treadmill Walk .25 miles

Treadmill Run .25 miles

Treadmill Sprint 4x30secs

CORE CIRCUIT: 3x45secs ON ALL

  1. Mountain Climbers
  2. Oblique V-ups (R)
  3. Oblique V-ups (L)
  4. Leg Raises
  5. Plank Body Saw

W1D4: Shoulders + Triceps

Shoulder Press 3×10

Lateral Raises 3×10

DB Front Raises 3×10

DB Tricep Kickbacks 3×12

Tricep Rope Pulldowns 3×10

Shoulder Taps 3×12 (don’t cheat, count to 24 each set so you get 12 each side *wink wink*)

W1D5: Full Lower Body Circuit + Glute Burnout

Box Jumps 4x30secs (bodyweight)

KB Deficit Reverse Lunge 4x30secs (I alternated each leg during the 30 secs, I held two 5lb Kettlebells, and stood on one 25lb plate for the deficit)

CIRCUIT: 4x30secs ON ALL (I didn’t realize I was supposed to do this circuit style until after the first two exercises so those top two were done separately from the rest of the circuit)

  1. Jump Squats (bodyweight)
  2. Explosive Step Up’s (bodyweight)
  3. Pulsing Sumo Squat (I held a 10lb Kettlebell)
  4. Wall Sit (bodyweight)

GLUTE BURNOUT: 2x30secs ON ALL

  1. Banded Kickbacks
  2. Banded Hip Abduction
  3. Banded Lateral Walks
  4. Banded Front to Back Walks

I did mobility drills BEFORE each workout and stretches AFTER each workout. This helps my body warm up and get ready for the workout and be less sore after each. Foam rolling is also very nice to do as well. I got my foam roller for Christmas, I know my step-mom got it off Amazon!

That completes my 5 day workout week!! I hope you give this a try and enjoyed reading!

Please follow the blog so you get notified whenever I post! Feel free to send me an email so we can chat (link below)! FOLLOW Instagram, Linktree (the link icon), Pinterest, and TikTok for more LIVE updates on the blog (links below!)!! Also check out my workout playlist on Spotify (link below)! Thank you so much for reading and staying in tune with my Fit Journey! This one’s for you! Love you, have a great week! Chat soon!

And that’s the TEE👩🏾‍💻💙☕️

December 19th, 2022

Hey y’all! Ya girl has been MIA lately and it goes back to everything I’ve been going through mentally. So I apologize for the abrupt absence. I will say, I’ve still been resetting and readjusting the last couple of days. I decided that Blogmas should just end with BLOGMAS PT. 3. I say that because I feel like I don’t have enough content to make it a full on Part 4. However, I do have two great events to share with you about Friday and Saturday!

Early Birthday Party🥳

I want to start off by thanking my friends (even the ones who didn’t make it due to icy roads and snow storm) for throwing and hosting this 26th birthday party for me. My girls are the best and I had fun just chilling, having a few drinks, and hanging out with them! They went out of their way to get me gifts and everything, balloons, and more! I love them! I did ruin my surprise party though, and I feel SO bad I did, but the future planner in me took over and found out that they were trying to plan something for me, haha. Good news is, they expected it. They knew I’d find out 😂!

For KING + COUNTRY

Little Drummer Boy Concert 🥁

Oh boy! THIS WAS THE BEST CONCERT I HAVE BEEN TO ALL YEAR! For KING + COUNTRY never disappoints, 10/10 performers! 🤩It was so fun to go with family and friends to the concert! They sang so many good Christmas Classic songs, and some of my favorites from their albums, and man oh man, did I love it! I drove on those icy roads for that concert and for y’all that live in West Michigan understand that Saturday’s weather was not the greatest to be driving in that late at night. I mean, 40-55mph on the freeway is crazy but I wanted to be safe (I was just too scared to go any faster).

I wanted to share something vulnerable with you all for a quick second. This picture below was me breaking down toward the end of the concert. Luke, one of the members of For KING + COUNTRY, was telling a story and at the end he said something along the lines of “I felt a nudge from God,” and I knew where this was going. After he told his story, he asked the crowd if we had ever felt that nudge from God before and did we listen to it. He then went on to say he knew that this time of year, not every family sits around the Christmas tree, sharing stories, laughing and having a good time. Some of us don’t have that at all, and Luke then went on to say “there’s a lot of un-forgiveness this time of year” and he asked if we had been actually listening to God and then of course they sang my favorite song, “God Only Knows”, and I lost it right there in that seat, I stood to my feet, letting the tears fall because these past two weeks have been nothing but stressful for me, and there is a lot of un-forgiveness going around in my family.

I have worked so hard to set boundaries for myself and I know now that I can’t do this alone. I decided today that I’m going to look into some therapists and get one because I know I need more help. I want to break generational curses and family trauma, so for my future family, I will go to therapy and start my path to this breakthrough for myself, for my boyfriend, and before bringing new lives into this world in the future. I want so much better for my family and children and this is the step I’m taking to do that!

But with that being said, this is where I’m going to end the blog for the year. I had such a great time and so much fun creating all this content for you all to read and follow along with! 2023 is right around the corner and I cannot wait to share even more content with you starting ASAP next year! For the month of January, I will have that Short Story, new Interviews, new Recipes, new Reviews, and I’ll be getting back into my fitness journey ten fold.

I hope everyone enjoys their holiday or at least be at peace these last two weeks of the year. I’ll still post and share content on my socials, OH! I have new socials for y’all! I created a Linktr.ee (<—you can click this link) that has new links for the blog, for example, a Pinterest and TikTok! Those links will be below, GO FOLLOW all of them! Thank you to everyone that shared, followed, and liked this blog! I will back and better than ever next year! I hope to see you all and more then!

TIL NEXT TIME! 😚 Merry Christmas🎄+ Happy New Year 🎆 !!!! I’ll see you all in 2023!!

And that’s the TEE👩🏾‍💻💙☕️