8 Tips to Staying Motivated

I’ve been thinking a lot about this recently, because I know that there are always certain days more than others that I tend to need and/or seek that bit of extra motivation in my day to day routines. So, when I sat down to really think about it, I realized that these 8 tips are ones that almost always seem to help me when I’m lacking that motivation. Sometimes I’ll do all of them at some point of my day, and sometimes I’ll just do a few of them.

Nonetheless, these tips always end up being my go-to on those motivation-less days to help get me through the day. These are obviously things that tend to work for ME, and I am well aware that what works for me, may not work for everyone, but I figure I share them because you never know who could end being benefited by them.

So let’s get started! 🙂

  1. Do things you love and that make you happy. Pretty straight-forward and obvious, no? There’s a reason I mention this, because as obvious as it may seem, a lot of people tend to not do it very much. Some people are super strict in their day to day routines. They mostly only do the things that NEED to get done during the week, like going to work, getting errands done, etc. But, try not to be so serious all of the time. Make sure that you’re making time throughout your day to do things that make YOU happy; whether that’s during your lunch break at work, after work, a night-time routine you have, etc. It’s extremely important and needed in order for you to keep yourself going, and actually WANT to carry-on with the rest of your day.

2. Listen to music that hypes you up & makes you feel good. I don’t know about anyone else, but on my way to work every morning (which is about a 20-30 minute train ride and 5-10 minute walk afterwards), I always try to listen to particular songs that I know are not only going to really wake me up, but also hype me up to start my day. And 9 times out of 10, it works. The only “downside” to this is that by the end of it, I’ve got the beats stuck in my head, and all I really want to do is dance throughout the day, but ya gotta pick your battles right? 🤷🏻‍♀️😂. (*I’m planning on doing an entire post on the music that always ends up hyping me up and making me feel good, although it was going to be more so of a gym playlist kind of post, but I definitely want to incorporate this in there now*).

3. Wear clothes that you feel good in. I know this one can be a little tough, more so during the week because most people are working and what not, but who says you can’t look and feel cute at work? Screw what everyone says that you’re not there to impress anyone, I mean you’re not, but you should be impressing YOURSELF and make yourself FEEL good in whatever it is you’re wearing. Chances are if you look good, then you’re going to feel good, and if you’re feeling good, then you’re definitely going to want to kick ass and conquer the day.

4. Listen to podcasts. This has been SUCH a big one for me recently. I more so have been listening to these at night, on my way home from the gym, but nonetheless, it helps SO much. The inspirational podcasts I’ve been listening to in recent weeks has really become such a huge part of my night-time routine, and I’m SO glad that it has. Believe it or not, listening to motivational podcasts can really spark something in you to find what you’re passionate about in life and attempt to take whatever steps necessary to get where you want to be. (*I’m also planning on doing an entire post dedicated to my favorite motivational podcasts that have been inspiring me SO much lately, so stay tuned for that!*)

5. Go to your favorite place(s). You’d be surprised what going to some of your favorite places could do for you in sparking your motivation. There are 2 places in particular that I absolutely LOVE to go to, that almost always not only spark my motivation, but also my creativity and if I were lacking inspiration as well. It kind of helps me release any stress that I may have, clears my mind and gets everything rolling again.

6. Reading & looking up motivational quotes. Am I the only one that does this? Anytime I’m lacking motivation wherever I am (whether at home, work, etc.), I will legit sit and just look-up motivational quotes on Google. Believe it or not, it really does help (me anyway). It helps because it shows me that whatever I’m feeling, I’m not the ONLY one feeling it, and there’s a weird sense of comfort in that. I’ll look at different websites and images for motivational quotes, post and/or screenshot a few that I like the most, and viola I end up feeling the slightest bit better and more motivated then when I first started my day. Google never fails me!!

7. Thinking about the future and where you’re going to want to be in 5-10 years. This one is super important. Anytime that I am feeling unmotivated and like I’m at a stand-still in my life, I take just a few minutes to think about where I am right now and where I eventually know that I want to be in my life, in a few years, everything I want to have, everywhere that I want to go, etc. and I INSTANTLY feel better and more motivated then ever before. If you have goals that you want to achieve, and remember that everything you’re feeling and going through at the moment is just temporary, and keep in mind that you WILL get to where you want to be one day, I guarantee you that will spark your motivation more then it probably ever has. I don’t know about anyone else, but thinking and/or planning (to some extent) my future, from the smallest things to the biggest, is such an exciting feeling to do and makes me never want to stop working towards all of those dreams and goals that I have.

8. And finally, Go to the gym and workout. Is anyone else surprised that this one managed to get thrown in there somehow? 😂 But seriously, personally, being able to get a good sweat in everyday at the gym (even though it’s almost never at the very start of my day like many people typically tend to suggest), always makes me feel motivated after the fact. It makes me feel good in all aspects and makes me want to do more (not workout-wise). Again, this is one of those things that will make you look good, as a result make you feel good, and as a result of THAT make you want to continue to kick ass and push for more!

I hope these tips were helpful to you guys in one way or another and you find your motivation to keep going, because once you spark that, you can only go up-hill from there!

-Xoxo, Leo Girl ❤

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Activewear Lookbook

Whatever I end up wearing to the gym, ultimately, just always depends on what I’m actually going to be working on that day. For example, whenever I’m going to be working on legs, I’ll have certain outfits and/or footwear that I wear for that, and same with whenever I’m going to be working on upper body.

That being said, I’m going to be showing you guys the individual workout outfits and footwear I tend to wear for my workouts, along with sharing where exactly I get them all from. If I can find the exact ones (or even just similar ones) online somewhere, I will be sure to link them below in case you guys were interested in purchasing them.

Leg Day(s)

Outfit #1:

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Top: “Work Out, Make Money, Drink Wine” tanktop from a store called De Janiero

Bottoms: Victoria’s Secret (Marble) Knockout by Victoria Sport High-Rise Pocket Tight

Footwear: Converse (Navy Blue)

(*Also pictured, my Umoro Shaker cup )

Outfit #2:

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Top: Plain, cream colored tank top from De Janiero.

Bottoms: Victoria’s Secret Knockout by Victoria Sport Pocket Tight (red)

Footwear: Converse (white)

Outfit #3:

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Top: Misguided White Spliced Barbie T-shirt

Bottoms: GymShark Flex Leggings (light grey marl/sherbet pink)

Hat: Victoria’s Secret

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*I tend to go back and forth using the same 2 sports bras, because I just really like the way they fit on me. The first one I’ll use is from Victoria’s Secret and the second one is from Fabletics.*

I can’t seem to find the Victoria’s Secret one I have on the website anymore, but I did find this one which is pretty similar to it (though not the exact one).

The Fabletics one I got was part of Demi Lovato’s capsule collection with them and it’s called the Elora High Support Sports Bra. It might be sold out, because it shows up on the website, but every time I go to click on it to copy and paste the link, it doesn’t show up anymore! All of their sports bras here are pretty good though, so I would pretty much recommend any of them….ESPECIALLY from the collection Demi has with them 😉 😉 .

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Upper Body:

Outfit #1

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Top: Plain red tank top.. I believe this is something that I got from Target, one of those plain tank tops that they always sell in a ton of different colors.

Bottoms: I have absolutely no idea what the name brand of these are, and if they even are name brand (doubt it), but I do know I got them at Walmart. Unfortunately, I got them in person, so trying to find them on the website is pretty difficult, so what I linked is NOT the same ones, but they look pretty similar (sort of).

Footwear: Adidas NMD_R1 Primeknit Sneakers

Outfit #2:

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Top: “Stay Cool” Graphic tank top, from K-Mart. Since I bought this in person, it’s hard to find it on the website, but I found this alternative from Etsy , which isn’t a tank top, but more or less the same design on a T-shirt.

Bottoms: These are also from the brand Fabletics, specifically from the collection that Demi did with them. I thought there was a specific name for them, but I guess they sold out as well because I can’t find them on the website anymore and when I checked my old emails to find the name, it just says they’re called “High” (black and rose gold).

Footwear: Adidas Lite Racer 2 sneakers, which I got at BJs, but I found them online at Off Broadway Shoe Warehouse.

Outfit #3:

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Top: “All I Need Is Mascara & Caffeine” tank top from Charming Charlie. I can’t find it on the actual website for some reason, but I did find similar alternatives in Poshmark and Etsy .

Bottoms: Victoria’s Secret Knockout by Victoria Sport Pocket Tight (black).

Hat: Lips Dad Hat from the Kylie Shop. This specific color that I have is sold out at the moment, but it is still available in black, beige and white (they’re all also on sale at the moment).

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Well guys these are my 6 favorite, go-to workout outfits that I tend to regularly wear, divided between my leg days and upper body workout days. Obviously there are others, but I didn’t want to make this post last FOREVER, and as I said, these are my favorites.

I hope you guys enjoyed this post, and that you got the teensiest bit inspired to go out, buy some new, fun workout outfits and actually hit the gym!

*Also want to give a quick little shout-out to babe, Geno and Shakerra for helping me take all of the pictures for this post! 😀 You guys are the best!*

See you guys in my next post!

-Xoxo, Leo Girl ❤

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Current Upper Body Workout Routine!

Hi guys!!! 🙂 Happy Tuesday wherever you are in the world!

Today’s post is going to be a continuation to my current workout routine. If you remember, back in April I did a post solely dedicated to my leg day workout routine (which I will leave linked here in case you guys wanted to check it out), so now this will be completely dedicated to my upper body routine. I will be going into detail about the different workouts I do for upper body, how many sets I tend to do, the weights I use, etc. and using demonstrative images for how (for the most part) the movements for each workout should be looking.

But before I get started, I just want to remind you guys that I am in no way, shape or form a trainer and/or fitness expert, nor am I trying to be. I googled a lot of the technical terms mentioned just to be able to make sure that I named everything correctly but also put in parentheses (a lot of the time) the basic terms for what I was saying. This post is simply meant to show/explain to you guys the workout routines that we (Diego and I) have been sticking to recently.  If you have any questions for anything directly related to the workouts or our progress with doing these workouts, please feel free to leave a comment below with it OR reach out to me on any of my social media platforms and I’ll be more than happy to answer them 🙂 !

So let’s get into it already!

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For starters, we tend to divide our upper body routines between focusing on chest or shoulders (we’ll do one of each on each upper body day we have which is typically 2 throughout the week).

If you remember from my leg day routine, we like to start off all of our workouts with a compound movement that will pretty much work all of the areas that we’re trying to focus on for that day, while also working as a warm-up for us for the rest of the workout.

On the day that I’m posting this we’ll be focusing on chest mainly, so I’ll start with that.

  1. Bench Press

Bench pressing is a core fundamental exercise in developing a person’s upper body strength. It’s something that not only works your pectorals (chest), but also anterior deltoids (shoulders), triceps, and latissimus dorsi (your back). Like any other workout, I like to start off warming up on somewhat of a low weight, so I’ll normally just start off with the bar.

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I typically tend to do about 3 warm-up sets (with a different, slightly heavier weight each time), and then 3-4 actual working sets (while being consistent with one particular weight at that point); so roughly 6-7 sets in total, although a lot of people don’t like to count warm up sets, I do. 🤷🏻‍♀️

The amount of weight that I add and/or maintain depends on whether it’s heavy week for us or not. So, since my leg day routine post I based it off when we were in heavy week, I’ll do this one when we’re just maintaining good weight for reps of 7-10. So my sets will look a little something like this:

1 set of 10 on just the bar. 1 set of 8 on just the bar again. Then I’ll add weight to the bar with 10lbs on each side (65lbs total) for 7-8 reps. I could do more reps on this weight because it is really light, but the purpose is to do enough to meet the set ‘requirement,’ but also to not completely tire myself out on my warm up before my actual working set. My next set will most likely begin my working sets which, as of right now, would be 20lbs on each side (90lbs in total). Recently I’ve been able to do 4 sets with this weight and (almost) easily hit 8-9 reps, but it KILLS afterwards lol (in the best way possible).

2. Shoulder Press

The next compound movement we do when we’re focusing on shoulders, would be barbell shoulder press. This is a great workout to do to stabilize your core. Although the majority of your power from doing this is coming from your deltoids, you’d also be working your rear deltoids, upper pectoral muscles, triceps and traps (upper back).

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I typically tend to do more or less the same amount of sets for this as I would do if I was benching. Weight-wise though, this is a little more difficult and I haven’t been able to go TOO heavy (yet 😉 ). So as always I’ll start off with the bar to be able to warm up for a set or two, so it’ll be like: 1 set of 10 on just the bar, then another set of maybe 8-9 on the bar again. To bump up weight, I’ll just add 5lbs on both sides to start off (55lbs in total) for about 7-8 reps. And then finally for my working set I’ll put 10lbs on both sides (65lbs in total), for about 7 or 8 reps, or just as many as I could push for honestly. It’s a tough workout to master, but it’s honestly become one of my favorites for working shoulders.

3. Bend Over Rows

This is another one of those great compound movement workouts, because it pretty much works every muscle in your back, rear delts, and even biceps. And if you’re doing the workout right, you’ll feel the burn from this almost immediately.

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I believe the heaviest I’ve done with this is actually 95lbs in total, and I can do a consistent 7-8 reps with it. So I’ll pretty much start off with 10lbs on each side (65lbs total) for 10 reps, then jump straight to 95lbs and be consistent with that for my next 2 sets. 95lbs is still pretty heavy to me with this movement, so I’ll ultimately just try to push for as many reps as I can get done.

4. Lateral Pulldown

This is DEFINITELY a favorite of mine for working out my back. This one is good because it not only works your back, but also your biceps and forearms in the process. Personally, I love doing workouts where I’m targeting several different muscles at once.

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For the most part, everything after our main compound exercise, I’ll stick to doing only 3 sets of. My first set I’ll start off on 35lbs for about 10 reps, just to start feeling the movement. Then for my next 2 sets I’ll either maintain one particular weight, just doing a different amount of reps (or as many as I can, again), or I’ll do 2 different weights while also hitting the amount of reps necessary to complete the set. Recently, I’ve been sticking to the same weight just to be able to get used to that one weight, so that once heavy week rolls around, I’ll be able to be and feel stronger to go higher in weight. So for my next 2 sets I’ll bump up the weight to 42.5lbs for 7-8 reps more or less.

5. Barbell Curls

For the next 3 workouts, we move to the free weights section, starting off with some good old fashion curls. This exercise is what’s known as an isolation type of exercise which means it’s an exercise that “involves only one joint and a limited number of muscle groups.” You’re primarily working your biceps here.

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I do three sets of these, pretty much maintaining the same weight throughout all of the sets, just mainly focusing on doing as many reps as possible. So I’ll pretty much do a set of 10, a set of 9 and a set of 8 on 35lbs.

6. Tricep Extensions

These are legit one of my FAVORITE arm workouts to do. It’s similar to the barbell curls in that I maintain a certain weight (which in this case would either be 22.5lbs or 25lbs depending on how I feel and whichever weight is available when I need it lol), while doing as many reps as I can.

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I’m pretty good with this workout in particular, so I can normally push myself to do 3 sets of 10 or even 12 reps for them all, but I’m weird so every set I do needs to be a different number of reps haha. 🙃 Also, personally, I tend to do this workout while I’m sitting down instead of standing up like in the photo. I’ve never really tried it standing up before, so I’m not really sure if you feel much of a difference in the movement, but I’m pretty sure it really just comes down to personal preference for how you do it.

7. Dumbbell Shoulder Press

Ultimately, this is the same thing as doing the shoulder press with the barbell like how I mentioned earlier, the only difference is that you’re using the free weights for it and doing each individual arm to make sure you’re developing the muscle/strength in both arms evenly (does that make sense? I hope so).

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I’ll do this workout for three sets, and just like the 2 previous workouts, I’ll maintain a certain weight which, in this case, would probably be 20lb dumbbell weights for 8-10 reps, or just as many as I’m able to push through.

8. Tricep Pulldown

Another absolute favorite of mine which is EXTREMELY similar to that of tricep extensions. Honestly, they’re pretty much the exact same thing (I think), and you’re working the exact same tricep muscle; the only difference is the way you’re doing the movement. One of them you’re raising the weight up, and the other you’re pulling it down. But the results are or should be (hopefully) the same thing, which is gaining muscle and strength in your triceps.

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I do three sets of these, for the most part all different weights. I’ll start off with 25lbs and do 10 reps of those. Then I’ll bump the weight up to 30lbs, and do 7-8 reps of that. Doing that second set and seeing how I feel after it will really determine whether or not I’ll bump the weight for that third set or just maintain and try to push to get the set done. Some days I can bump the weight up to 35lbs and be okay, and then there are those days where you just don’t really feel it, and just end up maintaining the weight you just did, you know?

9. Seated Low Rows (A.K.A. Lateral Rows to me and Diego lol)

This is a GREAT back workout. Definitely one of my favorites. You end up working your trapezius muscles, latissimus dorsi, the erector spinae, rear deltoids, biceps, biceps brachialis, and forearm flexors….. pretty much your entire back area to dumb it down a bit lol.

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My three sets of this will usually start off with me doing 10 reps on 35lbs, which I’ll usually end up having to push through, but not in a bad way. It’s like a healthy push, not like I’m struggling to hit 10. For my next 2 sets I’ll usually bump the weight to 42.5lbs, and on this weight it’s a little more of a struggle, but I can usually push myself to hit 7-9 reps for both sets.

10. Kettlebell Pull-Ups

I’ve been saying this for like the majority of the workouts I’ve spoken about, but this is one of my top 5 favorites!!! 😂. The main things that are being worked with this work out would be your back muscles, posterior deltoids (your shoulders), and biceps.

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This is a favorite simple workout, which I tend to stay very consistent with in the weight I use. Lately I’ve been doing 3 sets with the 26.4lbs kettle bell. On that weight, depending on how I feel since this would normally be one of the, if not the, last workout I do for upper body, I can do anywhere from 8-12 reps for all of my sets.

And finally, to end my workout as a whole, I’ll typically do some cardio. Just like I mentioned in my leg day routine, we typically try to hit cardio AT LEAST 3-4 times a week (if not more) after our workouts. I’ll do the treadmill, sometimes Diego will do it with me and other times he’ll just do the stair-master. Depending what time it is by the time we finally finish the entire workout, will determine how long we do cardio for. Now I’m able to do cardio anywhere from 30-45 minutes without any issues, which would typically allow me to burn anywhere from 300-450 calories, if not more, depending on how high the speed and incline is (which, I keep at 10.5 incline, and 2.8 speed).

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inspo

Well there you guys have it. That’s my entire workout routine that Diego and I have been following for quite some time now. There’s been a few new workouts that we’ve incorporated to both our routines lately, but being that they are all fairly new still, I didn’t think it was that necessary to speak about them yet since we’re both still getting used to them. But all of the ones that I mentioned are what we consistently ALWAYS do. Hope they were of some type of help to you guys.

Also, once I figure out how (or if I really want) to incorporate videos on my blog as well, I would love to do a more demonstrative sort of updated version of these routines, just to show you guys how I do the movements, how their supposed to look, etc.

Stay tuned to my upcoming posts, they’re gonna be some fun ones! 😀

*I do not own any of these images, they were all taken from Google.*

-Xoxo, Leo Girl ❤