Catie

This method to improve sleep quality is known as the 10-3-2-1 rule! It allows your body to naturally relax and produce melatonin before you get into bed so that falling and staying asleep is easier. 10 hours before sleep: stop drinking/consuming caffeine. Caffeine stays in your system for many

I recommend doing these stretches at least 1-2x per week, especially if you sit for long periods during the day! Butterfly stretch opens up your hips and glutes. Pike stretches the backs of your legs and lower back. Thread the needle is great for mobility in the spine and around the rib

These are some of my go-to exercises to strengthen my core and build my abs! Yes, abs are revealed in the kitchen but they’re built in the gym 😉 1. Classic Crunch. These seem to have gotten a lot of hate recently, but crunches are actually an incredibly effective exercise for strengthening your

These exercises will build muscle and give your arms and shoulders a “toned” appearance! Upright row: this targets the backs of your shoulders, upper back and arm muscles! Do 10-12 reps and at least 3 sets. Lateral raise: one of my favorite exercises for shoulders and recruits a lot of othe

These exercises will add definition to your shoulder, biceps, triceps, and upper back! CHEST PRESS/ Do 3 sets of 10-12 repetitions, make sure to move slowly through the movement. LATERAL RAISE/ Do 3-4 sets of 8-12 reps, start with a lighter weight and then add more, these are harder than th

A simple workout for building the perfect lean look and working out all the muscle groups in your legs! 🌸 DUMBBELL SQUATS: These will target your quads, glutes and hip flexors. Do 10 reps for 4 sets. 🌸 RDLS: These are amazing for all your glute muscles and hamstring! Do 4 sets of 10-12. 🌸 C

To get that lean but muscular (not bulky) look, do the weightlifting exercises below and make sure to eat a clean diet (if you have excess fat making your arms look bulky, a calorie deficit for a couple months might be helpful too)! Here are your exercises ⬇️ • Shoulder Press: I love these sinc

Here’s a quick workout you can do with one dumbbell and a set of ankle weights to build your glutes! Weighted donkey kick: do 12 reps, rest, and repeat 3x. Goblet squat: do 10-12 reps, rest, and repeat 4x. Weighted fire hydrant: do 12-15 reps, rest, and repeat 3x. Hip thrust: do 10-

Here’s are a few of my FAVORITE healthy snack ideas that just ALWAYS hit the spot!!