9–13 minutes
♡ https://drive.google.com/drive/folders/1-3UYu_5KJzccoTBd5jkL7Ldjyapc3hGg ♡
~ o 🔗 Fing me on instagram stories→ Personal Development + Lifestyle Tips
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Workout Routine Preparation = DND Mode Activated 📴📵
100% X ♾️ →🧠 Concentration required.
Let’s Dial-in 🎧
If you know, you know 🏋🏾♀️👟🩰💪🏾🦵🏾💃🏾🤸🏽♀️🏃🏾♀️🧘🏽♀️
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Dynamic stretching for warm-up
4 upper body exercises of choice
4 lower body exercises of choice
12 reps of each exercise – 1X. (R {12 reps } & L {12 reps } if applicable)
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progressive program functional strength Workout and conditioning workouts Details
Men or Women → 12 reps per exercise
(R {12 reps } & L {12 reps } if applicable)
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Warm-up set
Superset 1️⃣ = Exercise 1️⃣ & 2️⃣
Exercises 1 & 2 back to back
Next, take a break of 30 to 90 secs
Repeat 3X Minimum 🔁 for a full workout 🏋🏾♀️
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Warm-up set
Superset 2️⃣ = Exercise 3️⃣ & 4️⃣
Exercises 3 & 4 back to back
Next, take a break of 30 to 90 secs
Repeat 3X Minimum 🔁 for a full workout 🏋🏾♀️
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Warm-up set
Superset 3️⃣ = Exercise 5️⃣ & 6️⃣
Exercise 5 & 6 back to back
Next, take a break of 30 to 90 secs
Repeat 3X Minimum 🔁 for a full workout 🏋🏾♀️
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🛑 workout complete ✅✔️☑️ 🏁🎬
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Static stretching for cool-down
4 upper body exercises of choice. Hold for 30-60 seconds
4 lower body exercises of choice. Hold for 30-60 seconds
12 reps of each exercise – 1X. (R {12 reps } & L {12 reps } if applicable)
Incorporate Equipment or accessories if applicable.
Alternatively, if you prefer to use a timer ⏱️ ⏲️ , perform each exercise as follows → 45 seconds ON with a 15-second rest. Repeat 3 rounds of the workout circuit aka Repeat 3X -4X Minimum 🔁 for a full workout 🏋🏾♀️
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Music 🎶: I do not own the rights to this song.
DISCLAIMER: I share my journey to inspire others. My experiences and insights are not a substitute for professional advice.
This workout was inspired by →
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Welcome to a world of limitless possibilities, where the journey is as exhilarating as the destination, and where every moment is an opportunity to make your mark on the canvas of existence. The only limit is the extent of your imagination.♡
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3 Main Types of Exercise Tips 🍽️🥘
Compound movements ( heavy 5-8 REPS)
accessory ( moderate 10 -15 reps)
isolation ( lighter 10 -15 reps)
12 reps, 3 sets for general fitness, building a strength foundation
15-20 reps, 2-3 sets for weight loss and endurance
10 reps, 4-6 sets for hypertrophy (building muscle)
3-8 reps, 4-6 sets for strength
Choosing proper weights – the last 3 reps should be slightly challenging! If you’re tipping or about to drop the weights = too heavy! If you feel good = too light.
Mind muscle connecting is key 🔐 🔑 to determine # reps or weight increase.
6-8 exercises per workout session max
Train muscle groups 3X/week to intensity. Every other day. I don’t train to failure. That means ~ stopping @ 2 reps less than failure goal, which allows your body to repair, recover, and adapt.
I usually have about 6 exercises per video. If you see more, they are a bonus if you are up for a challenge, or use them as a buffer to replace other exercises if some are more challenging than others
always listen to your body. If you need to take a break in between exercises, do so
The most important thing is to finish feeling good.
Don’t forget to stretch before and after workouts my dynamic string stretching for warm-ups and static stretching routines cool down are available on the blog
TRAIN IN ALL PLANES OF MOTION – https://youtu.be/TVtDDZn-J5E?si=F-aK-wWekafJ12gV
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Static vs. Dynamic Stretching Routine
Pre-Workout Stretching before each workout session warmups up your body. It improves your blood circulation and your posture. I do not hold down stretches before workouts to avoid overworking the muscles before weight training. Dynamic stretches.
Post-workout or cool-down stretching relaxes and reduces muscle soreness. Prevent and reduce the risk of injuries. I hold down each stretch longer during cooldown. Static stretches.
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Workout flow and setup
My workout mix or formula consists of weight training, aerobic exercise,/cardiovascular exercise, and mobility training.
I suggest exercising 3-4x a week.
For instance, I train three times a week. My cardio involves a cardio machine of choice and the combination of the following sports once a week: Tennis, dance, nature walking, and cycling. Mobility training involves daily stretching for about 6 minutes: static stretching post workouts, and dynamic stretching prior.
Lastly, I attend yoga classes once a week for some slight mental meditation and mind-body and soul regrouping.
~Building muscle decreases body fat and improves bone density
~Aerobic training to improve cardiovascular health
~Mobility training for movement variability, connective tissue health and joint health
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Workout Tips
Salut BeautyKings🤴🏾& BeautyQueens👸🏽💚💋💛 AKA Hello Transformers 💪🏾
Ready, set, let’s learn together, let’s get that body lean, toned, and sculpted 🔥😆. Let’s accentuate those hips, curves, waist, core, and glutes. 🍑🦵🏾 🏋🏾♀️💪🏾👟🤸🏽♀️
◦ Mind muscle connecting is key 🔐 🔑
◦ Stretching exercise of choice, warm up or cool down
◦ Weighted Jump rope 60 secs or dance for 3-5 min for warmup!
◦ 5 minutes run on the treadmill. My current speed mph = 6.2 | Incline = 1.0 | Pace= 9.40
◦ 5 minutes on the Stair Master. My current level = 7 → ~15 floors.
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◦ Increase Resting metabolic rate → the total number of calories burned when your body is completely at rest.
◦ 40 secs or 12- 15 reps X 4 sets per circuit/superset per exercise. Circuit/superset 1 is a warmup.
◦ 6 exercises maximum per session.
◦ Rest 30-90 secs between each circuit/superset.
◦ I rotate my workout every 8 to 12 weeks.
◦ I do intermittent fasting for 14-16 hours daily.
◦ My preferred heart rate zone during workouts → 148-152 (Hardcore training) | (Strength – anaerobic).
◦ Water 💧💦 intake goal 72- 128 ounces or At least half of your body weight.
◦ Meal tracking calorie deficit. Adjust calories based on exercises.
◦ I aim to exercise 5x/week for 30 minutes. Warm-up/dynamic stretching ~ 15 min. Cool down~ 15 min. Cardio 15 min
◦ Active rest days → 6,000 – 10,000 steps daily = ~ 500 calories burned daily.
◦ Aim for body fat % based on the data listed here → https://bit.ly/3K4a8nY
◦ See my recipes on the blog.
◦ I am not a fitness professional. I learn as I go. I am sharing what works for me. The key is to have fun 🤩.
◦ Knowledge is power. Knowledge shared is power multiplied. – Robert Boyce
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My Meal Guidelines Tips 🍽️🥘
Count your Macros. Combination of Protein, high-quality fats, and carbohydrates which depend on your weight goals. Do you want to maintain, gain, or lose pounds?
25g Fiber | lots of Veggies
Complex carbs→ whole grains, fruits, and vegetables
Calories = Nutrient-dense Meals vs just trying to maintain a calorie deficit. Eat fiber and protein-based food first to fill up faster. Rather than just focusing on achieving calorie goals. the quality of the calorie intake is key.
Water→ 128oz minimum
Low →fat, starch, carbohydrates & sugar more Satiated nutrients.
Homemade meals, drinks, smoothies, coffee, breakfast, etc….
cheat meals 2x week
Calorie deficit via meal portions and intermittent fasting
Sugar source preferably from fruits
Do not eat two hours before bed
Most importantly ♡ CurVyFIT-Ness is the anthem always & forever ♾️
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Balancing it all as a MomPreneur Maman of✌🏾
I am getting my pre-mom of ✌🏾body post-kids back! 🏋🏾♀️💪🏾Follow my 2024 CurVFIT daily exercises | FYI → I do have somewhat of an hourglass shape ⏳CurVyFIT body figure with hips that certainly do not lie.😆😉 Fitness is essential for my 🧘🏽♀️mindset, productivity, and money-making habits as I strive to be a millionaire by age 50!
Holistic Muscle Mind Body Soul connection experience in the gym and retiring survival mode as a working professional 🗂️
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Health Scare 🩺🏥🩻⚕️⛑️👨🏽⚕️👩🏽⚕️
Life expectancy is ~79.25 years, be motivated to do your best daily. Tomorrow is not promised.
My healthcare provider advised more aerobic or cardio-related exercises, which I don’t prefer. I prefer to strength train. To balance this new request, I added a 30-minute medium-impact cardio session on machines or walking after each training session. 5/22/2024
Cardio machines I am currently enjoying – Precor’s elliptical, stair master, running on the treadmill, rowing machine.
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Links 🔗
So much about my Gazelle Intense life journey can motivate you! Click on READ MORE or on the links 🔗 below to access additional FREE resources to transform your life. 🤗
♡ Watch The FULL Video Here 📺 or Link in BIO 🔗 Regardez la vidéo COMPLÈTE ici 🎬⛓️💥 Lien dans la BIO ♡
o Watch the entire videos + Helpful Links 🔗 & Read More Peer-Reviewed Literature on my recent related blog Posts→ https://linktr.ee/labeautyqueenana
o Shop My lifestyle Faves & Learn how to multipurpose & transform your ATHLEISURE activewear aka elevated casual gym wear ⏳CurVyFIT→ https://www.shopltk.com/explore/LaBeautyQueenAna
o 🔗Connect with me | Shop My faves → https://linktr.ee/labeautyqueenana
o My CurVyFIT Fitness Journey Blog post | Details on How to perform each workout posted by me | Updated Monthly 👟🏋🏾♀️💪🏾🦵🏾 → https://bit.ly/4bD44z3
Book A 1-on-1 Session 🗓️→ https://calendly.com/labeautyqueenana
o Download My Digital Planner to Simplify Your Life | Access Digital Downloads 💻↓ → https://labeautyqueenana.com/shop-my-ebooks/
~Watch the entire videos on Pinterest, YouTube, or my blog! More Tips on Work-life balance 🧘🏽♀️, navigating motherhood 👧🏽 & being a Maman of✌🏾, fitness, relationships, marriage 👨👩👧👧 , sharing MY ON TRACK Journey To Becoming A MILLIONAIRE by 50💰, etc…
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Advice for newbies!!
Both parents don’t need a FUPA post kids 💃🏾
Healthy humans are easier than the alternative!
Join me and you will see results. In just under 5 weeks I converted 10 pounds of fat to 10 pounds of muscle in April 2024. This is an idea of what you can expect if you are consistent.
I started my fitness journey ~ 4 years ago, which was the best decision.
Self-love is self-care allowing you to give the best version of yourself to the world and your loved ones.
RENDEZ -VOUS
WITH YOURSELF
WITH A MISSION TO
MOVE DAILY
30 MINUTES MINIMUM 🏋🏾♀️👟🩰💪🏾🦵🏾💃🏾🤸🏽♀️🏃🏾♀️🧘🏽♀️
The recipe is easy. Do the work 🙏🏾
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Podcasts and related articles ℹ️
Watch – https://youtu.be/jPfjFCn3Rjs?si=OxAeiOrD96m4C3IR
Watch – https://youtu.be/yWzthqpkcNY?si=PHBtTFFWkwtujNyE
Watch – https://youtu.be/V5EIsWTG9gI?si=WpaVuvIXyiwIdMtB
the difference between functional training and hypertrophy | https://youtu.be/5gJOvV45Dlw?si=AQtIJMPWkOJosQ1P
Combo movement versus compound movement | https://youtu.be/iNzsQaHfjGY?si=RUTTmltHA1xtMVJ3
Understanding Aerobic Exercises versus strength training | https://youtu.be/-dRxNT9OFD8?si=qwNTEjbmHqr0cb3D
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Quick Bio: Fun facts about @LaBeautyQueenANA ♡
I speak French and English.
I understand my native language
immediately in Spanish
I can sing
Je viens d’un endroit qui n’est pas un pays
C’est le continent 🇨🇲
Je suis le 237 🇨🇲
237 Je met le feu 🔥
Le feu 🔥
Force 3 – toujours combattue 🥋mais jamais abattue🏆🙌🏾🥇🏅🎖️
There can only be 1️⃣☝️👆🏾
I am a “Jack of all trades, master of none but sometimes better than the master of one”. 🧠
I share all the knowledge I have, my faves, documenting my healing ❤️🩹 journey through some travels 🧳 , gardening 👩🏾🌾 & lyrics 🎶via the music I share alongside each blog post related to budgeting💰, productivity 🗓️, fitness 🏋🏾♀️, mindset 🧠mindfulness 🧘🏽♀️, wellness 🩺, lifestyle 🌍, motivational speaking & MORE🗣️ 🎤 🎙️
My fitness journey officially started in June 2021 due to diabetes and since then it’s been ON 🏋🏾♀️… Daily Stretching Routine for Better Stability, Flexibility, and Mobility. Benefits Your Mind and Body. Pre-Workout and Post-Workout Stretching Routines are vital. Stretching supports your mental and emotional health. Stretching induces a state of calm and relaxation. I feel mentally present, which increases my focus and concentration, thus helping reduce stress. Stretching increases the heart rate and gets more blood and oxygen flowing to the muscles > muscle activation. The reward is injury prevention, greater flexibility, and better performance. According to the American Council on Exercise, warming up fully takes about 8 to 12 minutes.
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My soft life Motto → {MINDFULNESS🧘🏽♀️ + WELLNESS + ABUNDANCE MINDSET + PRODUCTIVITY +⏳CurVyFIT-Ness⏳}X GAZELLE intensity = INTENTIONAL DAILY routine = MONEY making MILLION dollar habits 💵 💴 💰
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My Fitness Goals → Beginner Beginner-friendly in the gym or at-home exercises with progressive overload, functional movement, proper mechanics, practice form, stay consistent, and body recomposition focus. Slow & Controlled Eccentric Reps. Full and deep range of motion and form mastery. Coordination and power mastery. Dynamic stretching, yogalates, minimal barre, and added accessories | Resistance, Endurance, Fat Burning 🔥 ABs and Core sculpting, stability, mobility, strength, and Flat tummy via low to medium impact strength training & RESISTANCE BANDS X YOGALATES WORKOUTS → GROW YOUR BOOTY 🍑| Bye✌🏾 FUPA 💃🏾 | BBL who? | Medium Impact | Compound movements | No repeats + Bonus optional exercises ♡
Oui, je parle Français 🧠🇨🇲
@LaBeautyQueenANA ♡ | La Légende |AfroPreneur ⏳CurVyFIT-Preneur⏳ MomPreneur Maman of✌🏾 | AfroPreneur | Accountability | Digital Planning | Abundance Mindset |Gazelle Intense Budgeting & Intentional Productivity and Self development Coach | LifeStyle VLOGS
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