No Shame In These Gains

Alright all our “New Year, New Me” readers and to those who just came into the new year maintaining their 2017 Shine… let’s start off strong this year… no matter how you start, just start! No shame in these gains!

Today just might be the busiest gym day of the year… the first Saturday morning of 2018!

My gym is PACKED!

Tips on a healthy startup:

  • Consult your physician
  • Evaluate supplements with your doctor before consuming

Don’t get carried away with the infomercials and the IG ads, not everything for sale is good for you. Consult your physician for advice especially if you are already taking medications.

  • Pace yourself

You don’t have to hulk it on day 1… or any day for that matter. The goal is to push past your comfort zone but not to injure yourself. Rome wasn’t built in a day, neither will your beach-body… but more importantly, your body needs time to heal, recover and regenerate to grow.

  • CONSISTENCY is key

With every day your continue, your body will adjust to this new way of life. Staying consistent with your workout will stimulate your body to expect a lifelong change. 30min a day can develop into a lifestyle a lot easier than 1 hour a month. More important, it’s much easier to lead a consistently healthy lifestyle when you incorporate healthy changes into your daily routine. Imagine if you stopped brushing you teeth everyday, and only did it one a month, how unhealthy your gums and overall oral hygiene would be… same with your body. One workout a day will promote a sustainable, healthy body with positive results.

  • Small steps are better than No steps

Doing anything is better than doing nothing.

Just be safe, don’t hurt yourself and be consistent. Most importantly, do a little more each time. If you walk for 30min a day this week, try 45min a day next week. The trick is to keep going and do more.

  • Newsflash – we all hate cardio, but it works!

Easiest way to drop those inches… cardio (and healthy eating habits).

  • Mix it up

Bulk boredom is a thing… try to mixup your workouts a bit. Of course alternate body parts each day when working muscles with weighted exercises, don’t skip leg day! Try cardio with arms and back workouts on day 1, cardio and legs on day 2, cardio and core on day 3, rest, repeat.


Day 1: Legs/Abs.

Day 2: Chest.

Day 3: Back/Abs

Day 4: Rest.

Day 5: Shoulder/Abs

Day 6: Arms.

Day 7: Rest.

  • Have fun with it

Get your favorite album, playlist, etc and get inspired.

  • No shame in those gains

Every step you make toward a healthier you should be a step toward a happier you.

Shine on ladies and gentlemen!

Also…You don’t need a gym to get healthier…

Here’s a few exercises you can do at home to help build momentum til you can get to the gym:

  1. Planks
  2. Wall squats
  3. Crunches
  4. Lunges
  5. Pushups
  6. Bicycles
  7. Jumping Jacks

If you want to add a bit of weight to your at-Home exercises, try holding a full 1-liter bottle in each hand, or a 2-liter with both hands (instead of actual weights) as you workout. Especially for arm and back exercises like:

  • Kettlebell swings (with bottle of course)

  • Tricep kickbacks

  • Dumbbell shoulder-press

  • Floor bench press

  • Plank rows

Perform 3 rounds, 12 reps per move, 2-3 times per week. Pair with a cardio workout for optimal results. And try not to rest in between moves or rounds, to keep up your heart rate and those calories burning!

Source for detailed instructions-click

Don’t forget post-workout care.

Let this be your inspiration to get going or to keep going.

Shed Light, Speak Life, Show Love


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~Shed Light, Speak Life, Spread Love~

~D’Lorah Denise~

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