Accessorize your Selfie

Accessorize your Selfie

Hey guys! Happy Monday!

I hope that everyone had a great weekend and that you are enjoying this extra day off! I spent my weekend in Atlanta cheering on the tide #roadtosabanteen so after cheering my lungs out and celebrating with the best of them, this free day is very much appreciated. Football season is my favorite time of the year with each weekend feeling like it’s own holiday.

Any girl will tell you (if they are being honest) that half the fun of football season is getting all dressed up for the games. From the outfit, to the shoes, to the accessories, each element is crucial to having our best game day. Winning is crucial too, don’t get me wrong, but a good getup will guarantee a good time and a good mood throughout the whole day. As I thought more about this mentality, I realized that it its true for the gym too! Having the right accessories will help you get into the right attitude for the occasion. So, in today’s post I’ve decided to link some of my favorite gym accessories as well as some that are on my current wish list!

  1. Wireless Headphones: One of the best investments in gym accessories I’ve made is in this pair of wireless bluetooth headphones! They fit in my ear like a glove, have a 3-4 day battery life (appx 12 hrs) and this pair includes base so your music sounds super intense! Plus right now they are $20 off, so hurry!
  2. My absolute favorite Brooks: When I seriously got into running, I tried many different brands of shoes looking for comfort, cuteness, and affordability. These Brooks are hands down the winner. Slip them on and you are running on a cloud. Dick’s has all shoes $20 off right now so get those kicks.
  3. Headband: If you see me in the gym chances are I have a high pony and a thick headband holding back my sweat and fly aways. Having your hair pushed back out of your face is one less thing you have to worry about during your workout. The headband also blocks sweat from running down your face & into your eyes. I linked the lulu one, because its boujie. (conair makes ones that are just as good)
  4. Cute Gymbag: This gym bag is on my wishlist and hot diggity its $10 off. I love every piece in Carrie Underwoods athletic wear brand because of the quality and practicality each item possesses.

That’s all for today! Below is my WOW!

-Cay

Monday: Cardio Circuits

*2 mile walk/run on tread*

3 circuits, break at end

  • 15 burpees
  • 15 pushups
  • 30 second spider plank
  • 15 in and out jumps

Finish with 10 minute walk on stairmaster

Tuesday: Legzz on fire

*10 minute bike*

At weights

  • 5 sets of 8 medium weight squats on smith machine
  • 5 sets of 12 leg press (broken up 6 wide stance, 6 inside stance)
  • 20 weighted leg lunges (10 each leg)

At mats or free space, 3 circuits

  • 15 in and out jumps
  • 12 side lunges (each leg)
  • 20 step ups (10 each leg)

Wednesday: Cardio, yet again. 

30 min on cybex machine or elliptical

*on mats 4 circuits*

  • 20 bosu ball situps
  • 30 leg raises
  • 30 heel touches
  • 20 in and outs

Thursday: Upper Body 

10 minute row

At weights 3 sets

  • 10 dumbbell curl to shoulder press
  • 15 chest press with dumbbell
  • 12 upright dumbbell row
  • 12 tricep kickbacks (each arm)
  • 12 reverse flyes

On mat 3 circuits

  • 20 commandos
  • 20 diagonal pushups
  • 30 shoulder taps

Friday: Either a long run or this Booty Day 

*20 minutes on stairmaster*

On mat, 3 sets, grab dumbbells

  • 30 bodyweight squats
  • 20 weighted dumbbell deadlifts
  • 20 weighted sumo squats
  • 20 alternating lunge jumps

 

Just throw it in the bag (essential gym bag elements) & WOW

Just throw it in the bag (essential gym bag elements) & WOW

Hey Guys, Happy Monday!

When you’re pressed for time, preparing to go to the gym as well as cleaning up after can seriously dig into your day and make going to the gym an absolute chore. That’s why in today’s post I’ve decided to share with y’all the essential elements to pack in your gym bag in order to save yourself as much time as possible during the day. Whether you are heading to the gym before work, or going to the gym after, the contents of your workout bag should allow you to leave fresh & prepared to tackle whats left in the day. Y’all know I love organizing & planning so todays post is #lit

  1. Duffel Bag with Compartments: The first step in preparing a good gym bag is to make sure your clothes, toiletries, and gym gear (water bottle/ headphones/ supplements) are all separate. This prevents you from digging through your bag once you get to the gym and accidentally having your underwear fall out when all you wanted was your earbuds. Hah. Not that this has happened to me or anything… Separate compartments also allow you to store your sweaty gym clothes away from your other belongings after your workout. I love the duffel linked above because one of it’s side compartments is ventilated allowing your gym clothes to air out & therefore reducing smell.
  2. Mini Shower Kit: I know what you’re thinking “sooo you want me to workout AND use that nasty gym shower. double no thanks.” And I get it. It seems gross. But, one of the major keys in using your time efficiently is making amends with the shower at the gym. & if we are keeping it real, it’s probably cleaned a lot more than your own shower at home. So bite the bullet & buy rubber flip flops. 🙂 Key items in your shower kit should include mini bottles of your preferred shampoo and conditioner, a razor, and body wash.
  3. Minimize your daily makeup to one small bag: “OhCay, this is where I draw the line. I can’t go from makeup bathroom counter to makeup BAG. Ridiculous.” Girl, I feel u. I know how hard it is not to have thousands of makeup products at your fingertips when getting ready. But, we all know there are only a few products that you rely on for your daily face, so those are the only things that should be included in this mini bag. Having your makeup staples minimized allows you to transfer it from your gym bag to your home each day easily and mess free.
  4. Buy Two: No matter how simplified and interchangeable between home and gym some items in a gym bag can be, there are always a few items that you will want to invest in duplicates of just because it’s easy. For me this is a hair dryer, styling brush, deodorant, and a toothbrush & toothpaste. I have peace of mind knowing I don’t have to transfer these items between my home bathroom and the gym each day.
  5. Replace and Refresh each night: The best way to prepare for the day ahead is to do it the night before. Knowing that your gym bag is packed and ready to go for the day takes away the stress from the early morning dash out of the house and is more likely to prevent you from forgetting the essentials that you need. So, before you crash on the couch and go straight to Netflix, take the time to clean out your gym bag and prepare it for the next day. Replace the clothes, get a new towel, resupply supplements, etc.

And that’s it! The best way to know what your gym bag essentials are and are not is through trial and error so don’t be discouraged in the beginning. Overpack at first if you feel like you need to and then see what you can trim down on as time passes. If you have any other questions about my gym bag just lmk! And last but not least here’s my WOW. Enjoy!

-Cay

 

Just throw it in the bag (essential gym bag elements) & WOW

Just throw it in the bag (essential gym bag elements) & WOW

Hey Guys, Happy Monday!

When you’re pressed for time, preparing to go to the gym as well as cleaning up after can seriously dig into your day and make going to the gym an absolute chore. That’s why in today’s post I’ve decided to share with y’all the essential elements to pack in your gym bag in order to save yourself as much time as possible during the day. Whether you are heading to the gym before work, or going to the gym after, the contents of your workout bag should allow you to leave fresh & prepared to tackle whats left in the day. Y’all know I love organizing & planning so todays post is #lit

  1. Duffel Bag with Compartments: The first step in preparing a good gym bag is to make sure your clothes, toiletries, and gym gear (water bottle/ headphones/ supplements) are all separate. This prevents you from digging through your bag once you get to the gym and accidentally having your underwear fall out when all you wanted was your earbuds. Hah. Not that this has happened to me or anything… Separate compartments also allow you to store your sweaty gym clothes away from your other belongings after your workout. I love the duffel linked above because one of it’s side compartments is ventilated allowing your gym clothes to air out & therefore reducing smell.
  2. Mini Shower Kit: I know what you’re thinking “sooo you want me to workout AND use that nasty gym shower. double no thanks.” And I get it. It seems gross. But, one of the major keys in using your time efficiently is making amends with the shower at the gym. & if we are keeping it real, it’s probably cleaned a lot more than your own shower at home. So bite the bullet & buy rubber flip flops. 🙂 Key items in your shower kit should include mini bottles of your preferred shampoo and conditioner, a razor, and body wash.
  3. Minimize your daily makeup to one small bag: “OhCay, this is where I draw the line. I can’t go from makeup bathroom counter to makeup BAG. Ridiculous.” Girl, I feel u. I know how hard it is not to have thousands of makeup products at your fingertips when getting ready. But, we all know there are only a few products that you rely on for your daily face, so those are the only things that should be included in this mini bag. Having your makeup staples minimized allows you to transfer it from your gym bag to your home each day easily and mess free.
  4. Buy Two: No matter how simplified and interchangeable between home and gym some items in a gym bag can be, there are always a few items that you will want to invest in duplicates of just because it’s easy. For me this is a hair dryer, styling brush, deodorant, and a toothbrush & toothpaste. I have peace of mind knowing I don’t have to transfer these items between my home bathroom and the gym each day.
  5. Replace and Refresh each night: The best way to prepare for the day ahead is to do it the night before. Knowing that your gym bag is packed and ready to go for the day takes away the stress from the early morning dash out of the house and is more likely to prevent you from forgetting the essentials that you need. So, before you crash on the couch and go straight to Netflix, take the time to clean out your gym bag and prepare it for the next day. Replace the clothes, get a new towel, resupply supplements, etc.

And that’s it! The best way to know what your gym bag essentials are and are not is through trial and error so don’t be discouraged in the beginning. Overpack at first if you feel like you need to and then see what you can trim down on as time passes. If you have any other questions about my gym bag just lmk! And last but not least here’s my WOW. Enjoy!

-Cay

Monday

1 mile run at 5.5pmh

4 rounds of

  • 20 pushups
  • 12 tricep dips
  • 20 weighted squat and press
  • 15 commandos

Tuesday

20 minutes on stairmaster (do 4 minute front walk/3 minute side walk intervals)

3 Rounds (4 if ya badd)

  • 30 alternating leg lunges
  • 20 bodyweight squats
  • 20 hip thrusts
  • 15 jump squats
  • 30 donkey kicks (15 each leg)

Wednesday

1 mile run at 5.5 mph

*move to weights, oooh scary*

  • 3 sets 12 one arm dumbbell row (10-20lbs)
  • 3 sets 10 reverse flyes (5-10lbs)
  • 3 sets 10 wide grip lat pulldown (your weight choice)
  • 3 sets 10 seated low cable row (your ^choice)
  • 3 sets 12 face pull/rear delt (your ^choice)

Thursday 

20 minutes on elliptical/ your incline and resistance

4 rounds of

  • 10 burpees
  • 20 situps
  • 40 mountain climbers
  • 30 second plank

Friday

10-15 minute bike

*weights again, hehe* below can be done in a circuit instead of isolated

  • 3 sets 10 weighted lunges (each leg)
  • 3 sets 10 weighted step ups (each leg)
  • 3 sets 15 weighted sumo squats
  • 3 sets 10 one leg deadlift (each leg)

 

Have fun;) heres some updated music Cay’s Cardio Hits