Don't Forget your Protein!

There are so many great protein shake recipes to try! Protein will help you build muscle and stop hunger in the middle of the day!

The Importance of Stretching

There are many benefits to stretching on a daily basis. 
First, it is important to protect your muscles by stretching them out before and after a workout. You will find that you will have a much better and more productive workout when your muscles are warmed up. This is because you have a better range of motion. Doing intense physical activity without stretching before or after will increase your chance of injury such as pulling a muscle.
Stretching during the day will also wake you up and wake your muscles up  as well.
Some other benefits include:
-Stress relief
-improved posture
-increased flexibility 
-helps your joints

Ways to stretch:
Yoga is a great way to increase your flexibility. There are great quick yoga videos all over youtube. For example, I am been doing this yoga video for weeks now. It is 10 minutes and stretches some muscles as well as relaxes me! I will put the link below. 
https://youtu.be/VpW33Celubg

Here are some quick and easy stretches to do before and/or after a workout or anytime during the day!

My Cardio Playlist

Working out is only boring if you make it that way. Music can totally pump you up and put you in the zone. By the zone I mean that amazing feeling of your heart pumping and feeling totally amazing. Your music needs to be high energy and something that will pump you up! Here is my playlist:


1.) "Believer" by the Imagine Dragons
2.) "Despacito" by Luis Fons and Daddy Yankee ft. Justin Bieber
3.) "Shining" by DJ Khaled ft. Beyonce and Jay Z
4.) "Black Skinhead" by Kanye West
5.) "Not Afraid"by Eminem
6.) "Bom Bidi Bom"by: Nick Jonas and Nicki Minaj
7.) "Moves" by Big Sean
8.) "No Broken Hearts" by Bebe Rexha ft. Nicki Minaj
9.) "Dessert"by: Dawin
10.) "Right Round" Flo Rida

Put on some headphones and have a killer workout!

Need some motivation? Questions or comments? Anything related to health, fitness, self love and motivation email: jmehaynes3@gmail.com

Give your self some self- love!

I think we often forget to think about our accomplishments during the day. Any accomplishment is worth recognizing, no matter how big or small! This idea of self love is very important in the gym. If you usually only go on the treadmill for 15 minutes but you pushed yourself to 20 minutes today then, congratulate yourself because that's freakin awesome! 

When you set goals for your self don't just focus on getting to that exact finish line. Instead, motivate and congratulate your self along the way. For example my goal was to hit the 50 pound mark on a lifting machine. When I started doing 20 pounds instead of ten I gave myself self love because that's one step closer to my goal! 

So when you are working towards goals remind yourself to give yourself a pat on the back at the accomplishments along the way. Every step in the right direction deserves recognition. 

Talking to yourself is a good way to remind yourself of your accomplishments and goals. Listen to what you say in your head. Is that voice inside your head encouraging or just saying "you loser you still can't lift those weights?" 

The bottom line here is two use motivating and encouraging self-talk inside your head. And give yourself some love!