Dominika

Self love

A big part of my fitness journey was learning how to gain self love and confidence. This is something that not only I struggle with but everybody and anybody all over the world does too. Many close people in my life (mom, boyfriend, bestfriend) will tell me, “Love yourself- you’re beautiful!” But when I see TV ads, magazines or social media posts it makes me think otherwise.

I wanted to change how I think about myself so I took the time out of my day to do so. Every morning I would wake up, look in the mirror and say three things I love about myself. It seemed odd at first and almost unnatural, but doing this every morning set a good intention for the day. It only took 2 minutes and overtime it really helped. It made me smile more and helped me gain confidence. It made me realize how many things I really love about myself- whether this be physical, emotional or mental.

This idea just came to mind one morning. I simply just got out of bed and said, “You know what? I love myself today and I should everyday.” And I started listing off reasons why. It’s as easy as that.

Don’t get me wrong- there are still some days where I don’t even want to look in the mirror- we’re all human and we are not perfect. But today I challenge you to tell yourself three things you love about yourself. Try it tomorrow and the next day and watch how your smile grows and your beauty shines.

Three things I love about myself today are:

  1. My smile
  2. My arms
  3. My laugh

As easy as that. One, two, three.

Learn to love yourself- because if you won’t who will?

-DB

Dominika

Winter Workouts

We all know how difficult it is to keep up with workouts and eating healthy during the cold, winter months. It seems much easier to wrap yourself in a blanket with hot chocolate and cookies and stay in bed or by the fireplace as long as your heart desires (this is totally okay to do occasionally when you need a little TLC)

I find it particularly difficult because I have exams starting in early December and then second semester starting until the first week of January. I do my workouts at my school gym because it is the most accessible and most convenient for me so during a 3-4 week winter break I find it very tempting to hibernate under blankets in my bed.

In order to get some exercise in and get my blood flowing, I’ve put together some morning, afternoon and evening workouts that are easily preformed in the comfort of your home. These are not exhilarating or high intensity workouts, but enough to get your heart rate up and body moving.

Morning

You can find the morning workout I use in this video here . This is really great for stretching your muscles and getting out of bed in the morning.


Afternoon

30 Jumping Jacks
20 High Knees
30 Squats
20 Leg Lifts (each leg)
10 Push Ups
1 Minute Plank


Evening

10 Squats
20 Crunches
40 Second Plank
20 Leg Lifts (each leg)
5 Pushups

Preform each workout with 30 second to 1 minute rest in between exercises and be sure to do proper stretching.

Those are my winter workouts! Let me know in the comments below what kind of exercises/workout routines you like to do during the winter break or if these were any help to you- I would love to hear your ideas!

Happy Sunday,

-D

Dominika

Takin’ it easy

When I first started working out, my thought process was: More reps, more sweat, in less time means better and faster results. That is why when I found out about the BBG Sweat with Kayla program- I thought it was perfect! Only a 28 minute workout a day? Who doesn’t have time for that? However, I quickly learned that this is not the case.

As I was doing the workouts, I found myself disappointed that I couldn’t complete the number of reps in the set time. I would feel guilty if I finished the workout in 29 minutes, or 34 minutes instead of feeling accomplished that I completed the exercises. This is not a healthy mindset to have as you are working out because it most definitely does not get results faster or make you stronger or healthier. It simply prevents you from enjoying the workout and being proud of how many reps you can do no matter the time.

My HIIT instructor (Sandra) reiterated this to us countless amount of times during our classes. She always, ALWAYS, said “QUALITY over QUANTITY.” It doesn’t matter how many pushups, lunges or crunches you can do in under a minute as long as they are well- preformed. If you can do 5 really well structured pushups then that is much better than doing 20 or 50 poorly structured or incorrect pushups in a certain amount of time. This not only ensures you are working your muscles properly and are gaining strength, but also prevents you from injuring yourself.

So next time you are doing your workout- try watching some videos on how to perform the exercises properly and do so in front of a mirror or have a friend help you to make sure you are doing them correctly.

And remember, do not focus on how long it takes for you to do a certain number of reps in a set. Focus on how you are performing them and when you are done, look in the mirror, smile and say “I did it!” Because you are one step closer to living a healthy lifestyle.

Happy Hump day! Make the most of it.

-D