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Hi.

This is a place for anyone else like me that like beauty, health, fitness, and cocktails... equally.

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Donuts and whisky diet though 😎 Donuts and whisky diet though 😎
99% of you guys wanted to see what I eat in a day 99% of you guys wanted to see what I eat in a day sooo here we are! I have another one planned that shows you what a day of eating at HOME looks like but 4 days a week, this is my set up.
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⭐️TO START:
I always get up and start with a teaspoon of @sunpotion lionsmane in cold water, down that then go to Peet's and grab a coffee. (Sometimes I just want a black coffee but lately I've been leaning towards a small, extra hot, sugar free vanilla latte with almond milk and an add shot lol). 
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⭐️BREAKFAST:
On the go breakfast is ALWAYS: A @chomps turkey stick + a cookie and creme @barebells.usa protein bar.
⭐️LUNCH:
I HATE HATE HATE making lunch a whole situation. I used to always cook lunch like I cooked dinner and I honestly always felt like it took too much time and made me tired after so now I  opt for the easiest thing possible. Lately it's been:
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- pre cooked shredded chicken heated up with chive and onion cream cheese and buffalo sauce.
- a side of veggies with OPA Ranch dressing by @litehousefoods
- 1/2 cup whole milk cottage cheese with tajin because I put tajin on literally everything.
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⭐️DINNER:
After a day of running around then coming home and doing computer work, working out, and cleaning up...I don't want to make dinner lol. This recipe has been making it to my stories a lot recently and is soooooo easy.
- buy 1 pound of prepared ahi tuna from your fav seafood guy
- chop up 1 1/2 cups cabbage, some mango, 1/4 avocado and green onion.
- Add 1/2 pound of ahi to mixed bowl of cabbage, mango, avocado and green onion.
- Top with soy sauce, sesame seeds, tajin, and japanese kimchi. 
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⭐️TO END:
- not pictured but I usually always end with a small piece of chocolate like the peanut butter cups from trader joes or an almond Hershey's kiss + a cup of @beam night time powder.
HAPPY FRIDAY! We have about one more week until a HAPPY FRIDAY! We have about one more week until a fresh batch of CRH Booty Bands Arrive so I wanted to get you prepped with a banded booty challenge 🔥

If you’re a beginner - try three rounds of this circuit.
My advanced girls - try five rounds!

If the band feels too strong, try pulling it higher up on your leg so that it’s about mid thigh, rather than right above the knee.

For those of you who have ore ordered your band, thank you for being patient!

And if you’re still using those snappy rubber booty bands - it’s time to upgrade! Order a THICK booty band to make the most of this challenge.

LINK IN BIO 

Outfit: @setactive
Song: “All I Ever Wanted” by Claire Ridgely 

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#bandedbootyworkout #athomeworkout #girlswhoworkout #bootyburnout #gluteexercises
Walk/Work/Workout/Walk again.
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I'm on the GO BABY. And I couldn't do it without easy on the go snacks like @simplyprotein that can now be found at Safeway/Albertsons.
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I know a lot of you might be trying to focus on weight loss right now and are therefore focusing on eating LESS, but let me tell you something. Be MINDFUL of what you're doing.
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I say this because when we eat less, our bodies naturally want to MOVE LESS to reserve our energy. You might not notice it but most likely you don't get off the couch as much, your workouts might not be as strong, and your overall energy expenditure dwindles down.
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You guys know I'm all about that NEAT (non exercise activity thermogenesis) aka non intentional exercise. We have the potential to move and burn calories all day long WHEN we have the energy to do so.
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We get that energy from quality sleep, low stress levels, and the foods we eat. 
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So choose wisely and keep it moving.
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#SimplyU #ad
Morning routine for the prince. @rionoir @chili_pe Morning routine for the prince.
@rionoir @chili_peaches 
#puppiesofinstagram
HITTIN YOU WITH A DB ONLY LEG WORKOUT THIS TUESDAY HITTIN YOU WITH A DB ONLY LEG WORKOUT THIS TUESDAY MORNING 👊🏼👊🏼👊🏼(plus a little arms because i know we all want those too 🧚🏼‍♀️) also fulllly wanted to die for forgetting my hair tie 🔫🔫

Hit each circuit 3 times.

*Remember* that AMRAP = as many reps as possible. See my post from yesterday to understand WHY this is important.

Who's going to knock this out?! I wanna see who's up for it 😈

#workoutwithme #dbonlyworkout #onlinetrainer #strictlystrength #bootyworkout #athomeworkout #workoutsforwomen
THIS IS EXACTLY WHY WE GO TO FAILURE ON AT LEAST O THIS IS EXACTLY WHY WE GO TO FAILURE ON AT LEAST ONE EXERCISE PER WORKOUT.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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How many of you guys are doing 12 reps of something simply because an app tells you to? I know I've done it. And then the workout is over and I'm standing there like 🤷🏼‍♀️I guess it's over now.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You might DO 12 when you could really do 18, or 25! No one knows what you can do except for you which is why on the big lifts in my online programming, I get you guys to go to failure.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Let's look at this: "the last 5 reps of a set produce a majority of the muscle building stimulus." ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So if you're trying to grow a booty and you do 10 reps would you could have done done 15 before hitting failure, then that means that you left the 5 most important reps in your tank!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you do 12 reps but feel like you could have gotten 3 more if you reaalllly tried, then that means you hit 2 of those golden reps, but you still left 3 in the tank.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These reps in the tank are the ones that are going to impact your growth THE MOST. It's like running an extra mile without having to run a whole extra mile, you feel me?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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They get you ahead in your training.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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With that said - this golden rule caps off at 5 reps. So if you leave 6 reps in the tank, then you didn't ever get to the point of this specific muscle building stimulus that we're referring to.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Of course ALL reps go towards your goals and all are helpful (if done with good form) but it's those last 1-5 that you feel like you have to realllllly work for, that make a huge difference!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Who's hit a PR this week?! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I did! I did 8 sets of 25 hip thrusts with 100 pounds and I gotta be honest - it was too much hahah but also, a PR so whatever.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Fill me in on your training!! 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#onlinetrainer #cometrainwithme  #fitnesstips
BODY WEIGHT UPPER BODY CIRCUIT!! 💪🏼 
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This is such a great circuit to knock out at home today if you're working your way towards toned arms.
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Repeat the circuit 3x's if you're a beginner.
If you're advanced, repeat 5 x's!
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If you don't have any equipment at home and you're needing help with workouts, DM me! I can map out every workout for you month by month.
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>> In the concentric push ups, try to come up like a plank. Ideally you will take your hips and chest off the ground at the same time!
>> In the plank get ups, try putting something like a small book or a shoe on your lower back throughout the exercise. Your goal is to NOT let it fall off. This helps you keep your hips as stable as they should be and activate your core.
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Let me know if you're going to try this :)!

#latrainer #onlinetrainer #athomeworkouts #upperbodyworkour #bodyweightworkout
Soooo basically hard work haha. If you're ready to Soooo basically hard work haha. If you're ready to train with me, I have two available options:

1. We can work together one on one in person if you're in la or online. The plan will be totally customized to you so that we get you the results that YOU want.

2. Or you can sign up right now for my monthly plan if you're sick of trying to use apps that are not doing anything for you.

This plan is designed to utilize progressive overload so that you train harder each week, get stronger, and get results.
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Who already hit their online workout today?! I want to know what exercise is currently the HARDEST for you right now. 
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#onlinetrainer #cometrainwithme #workoutsonline #latrainer #bootyexercises #beforeandafter #workoutoftheday #workoutschedule
Chelsey Rose
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Mar 29

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