Tag: goals

March 5th, 2023

Diary of the Day

Average is Over by Deanna Margo

Hey friends, and welcome back to my Diary of the Day! It’s been a minute but I want to go over some notes took for myself that I want to share with you.

Deanna Margo is a great fitness trainer of Instagram. I just started recently listening to her Mental Reps Podcast in December 2022, and she got me hooked with her realness and non sugar-coating attitude about fitness and health. She has so much advice and as much as I talk of Brittany Lupton, Deanna is just as good! One of her recent podcasts, “Average Is Over” hit me right where it needed to, right at the needed time too. I was on my way to the gym, perfect timing! Every things she spoke, I listed down in my notes app and made sure I took note of what was speaking to me as I listened. So, here’s the list: (excuse my language😅)

  1. Stop skipping the gym 
  2. Stop breaking promises to myself 
  3. Stop eating bad food all the time
  4. Stop accepting less of myself then I know I am capable of 
  5. Can’t go half assing my goals (procrastinating is a no)
  6. Laziness is a no

Affirmations + Mental Health

If you needed motivation, help, or advice about your fit journey, THERE YA GO! It’s all right there in front of us. Right there for you and I to see and tell ourselves. Be YOUR 🫵🏾 own motivation and be YOUR 🫵🏾 first priority! I’m speaking to myself as well, I am holding myself accountable.

Speaking of myself, I am so proud of my mental health. I have come sooo dang far! I used to just cry and give up when things were hard, and let myself spiral until it was nearly impossible to get out of that darkness. But now, I just let go of what I cannot control. I pray. I believe in myself. I put my mental health, my feelings, first. I listen to worship music and study the Bible daily!

Dear Past Me,

Hey girl, you are doing so well, even when you think you are not. I promise everything will be okay, and you WILL get through this honey! You are strong, you can do this, you are enough, you are TEE!

Love,

Present Me🥲🫶🏾

3 Things I’m Grateful For

  1. ME
  2. God + Jesus for being my rock!
  3. Prayer, without prayer, I wouldn’t be a follower of Christ!

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👩🏾‍💻💙☕️

November 9 + Confess by Colleen Hoover

Good morning everyone, and welcome back to the Blog! I have two book reviews for you today! I read both these romance novels by Colleen Hoover in February and I cannot believe I actually read 3 books in the month of February! I’m so proud of me, that’s a really good accomplishment for me. ANYWAYS, here are my thoughts and feelings towards both November 9 and Confess!

Enjoy😘

Alright y’all, those are my reviews, thoughts, and feelings for the last two CoHo books I’ve read! I really hope you dive into them as deep and as quickly as I have. I will say that I am taking another break from CoHo now and reading Lucy Score “Things We Never Got Over”, and so far I love it!

P.s. My goal this month is to read 4+ books and read 30 minutes a day!

Have a great month, and don’t forget to READ📖!

And that’s the Tee 👩🏾‍💻💙☕️

February 11th, 2023

Diary of the Day

Hi friends! Welcome back to my blog! I’m so excited to be here with you☺️.

I’m gong to jump right into this diary for you and say that I am so proud of my mental health right now. Tee, a year ago, she would be down the DRAIN right now with everything that’s been thrown her way lately and I’m just so proud of my growth. I am able to feel, let out my emotions, talk about my emotions, and calm myself down, let it go, and move on. That is something I was not able to do a year ago, shoot a few months ago even. So I’m patting myself on the back. Good job, Tee🥳. You are so much stronger than you’ve ever been mentally✊🏾.

I also am so proud that since I’ve updated my reading goal to one book a month, that I’ve been on track with that. I read two book this year so far and I’m two weeks ahead of schedule. Also, I have consistently been going to the gym for six weeks straight now! That’s a win! Five days a week, as well! Oh, I hit 5 pull-ups this week! 👏🏾🥳 That is half way to my goal of 10 by June!

The biggest news of all, as many have seen if you follow me on social media, I got baptized last Sunday, and man let me tell you, I haven’t felt THIS close to God in my life. He really is my rock, my savior, and my peace! I took that step and really am a CHILD OF GOD. My faith is so strong and I am a follower of Christ, liked and subscribed haha 👏🏾😂 you feel me? Another thing, I’ve been keeping up with my daily Bible reading as well. I finished the Book of Psalm the 30th of January, and started the Book of Proverbs on either the 1st of February or the 31st of January, not really sure, but I am still on track to finish the book by the end of the month. I am very proud of that.

So many wins this year🥇, so far and I cannot wait to see what the rest of this year brings and how many other wins and goals I’ll achieve! What are some of your wins? Big or small, they still matter! Leave me a comment below, I’d love to chit chat with ya!

3 Things I’m Grateful For

  1. My mental stability! I have come so far in my mental health journey, I’m proud of me for setting boundaries and sticking to them!
  2. My God! I am a child of God, and I am so glad that He is with me each and every day! TO GUIDE AND TO LEAD ME THROUGH HIS PLAN FOR ME!
  3. My support system, and they know who they are. They make life easier, and have been there through thick and thin, hard days and good days, all the tears, but all the laughs as well. So I thank them for that!

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 weekend!

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👩🏾‍💻💙☕️

January 15th, 2023

Thus Far…

Hey y’all! It’s so good to be back. I missed blogging regularly like I was back when the blog first launched, but working 10 hour days, four days a week, just does not allow time for that anymore. I was also super busy for my boyfriends birthday weekend! It was so fun to take him out to lunch and dinner, and chill and relax at home with him. We are super simple people, doesn’t take much to make us happy as a couple. All we want is some food, snacks, and us time! And that’s all we need!

Anyways, I wanted to come on here and just ramble off somethings I’ve noticed about myself these past two weeks of 2023.

First thing I’ve noticed is I’m on social media WAAAYY MORE than I’d like to be. I even put social media on my hobby tracker as a hobby, WHAT? Shouldn’t it be a considered a habit? I have no idea, honestly. I really think social media has consumed me and I partly blame this blog for that. Not that I want to do less, oh no! I want to become a vlogger/content creator. So. Dang. Bad. This realization is just so I reduce the amount of time I’m on social media, constantly scrolling. I want to be productive with my social media time. What I mean by that is, I want to use this content posting planner I found on Canva, and really plan how, when, and what I post on social media so that I remain productive and consistent with my content posting.

Another thing I’ve noticed is on my hobby tracker, prayer, devotionals, and reading, are the hobbies I’ve done the least. Which saddens me, and also helped me noticed that social media has been taking those hobby’s places. I’m on social media so much that those three hobbies are scarce and hardly done. And I don’t like that. So to help with that, I’m going to set social media timeouts on my apps, so that I take a break, and go do those other hobbies that I’ve been slacking on.

On a more positive note, though, my positive self talk, staying consistent/disciplined with the gym, Bible reading, and water intake, have been doing great. I’ve made it two weeks in a row with going to the gym 5 days a week at 5am with my best friend Kennedy. I’m so proud of us. I’ve been a lot better about the self talk and being positive. I’ve read 65 chapters of Psalms in the Bible, and there’s 150 chapters, so I’m still on track with completed the Book of Psalms by January 30th! I’ve decided to read the Book of Proverbs next. My water intake has been way better than it was before, I’m going to strive to improve even more next week! So I’ve got some wins too which is always good!

The third thing I noticed is that I wanted to read 2 books a month this year, but again, with my work schedule, that doesn’t seem as possible as I believed it would have been, so I lowered that goal to one book a month. I think I’m more on track with that, so I’m proud of me.

Lastly, I noticed that I want to eat cleaner. I was doing good that first week of the year, but this past week, ya girl wasn’t doing as good as she could have. So, to improve, we are going grocery shopping today to get some more nutrient dense, whole foods in the house, so that I can meal prep for the next couple days, and plan meals for the week.

What are some things you’ve noticed about yourself the first two weeks of 2023? Please feel free to share below in the reply section or leave a comment or dm on my Instagram (link below).

3 Things I’m Grateful For

  1. God, and Him being with my and by my side through everything I’ve been through and will go through.
  2. Myself, and being more positive with myself, keeping my boundaries set, and not going astray from that and not allowing toxicity to consume me.
  3. My life, I’m so grateful for my life and the things I have. My car, a place to stay, my boyfriend, friends, and family.

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 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!

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And that’s the TEE👩🏾‍💻💙☕️