Kimberly Marie Fitness Solutions

Here for the pool weather 🚤 ⛱💕☀️

Everyone knows what a squat is, but do you know how to do them properly to get the most benefit? Squats work most of the major muscle groups of the glutes, hips, and thighs. I'm on day 18 of the 30 day challenge; 100 squats a day! If you can't do 100 a day, commit to do 50. It's better than nothing, and this will keep your butt from getting droopy!

To do a proper squat:
Start with your feet hip-width apart, hands by your sides, feet slightly turned out.

Focus on holding your back straight, neither rounded nor arched. Keep your head facing front and raised slightly as you squat (pick a spot on the wall to focus on).

To begin the squat, let your hips drift back as your knees start to bend. To counteract your center of gravity shifting behind you, allow your arms to swing forward.

Bend deeply, imagining you are about to sit on a low stool. In fact, you can place a low seat or block beneath you, aiming to feel your butt touch it before you straighten back up. Stop your squat when your quads are parallel to the floor, to avoid injury.

Check your posture. While some degree of lean is inevitable during a squat, the goal is to keep your spine straight, regardless of its angle, and to minimize the natural forward pitch that occurs. By keeping your weight distributed farther back in your heels and focusing your eyes at the wall and not down, you can help prevent that whole bent-over thing.

When you reach your lowest point, smoothly rise to standing. Let your arms drop naturally to your sides and return to a neutral erect position. People often make the mistake of either dropping too fast, or rising too rapidly. All about time under tension and mind-muscle connection!

Eliminate what does not help you evolve 🚀

Pura Vida 🛥 ☀️ 🌴 🥥

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What you eat before bed and how soon before bed that you eat it can affect both sleep and your digestion. If your food isn't digested before you go to bed then your body spends time that it should be resting on digesting food instead. Elevated glucose levels can keep you awake, depending on how sensitive your body is. Tracy Lockwood Beckerman, MS, RD, advises against refined sugar and carbs before bed because they can contribute to poor sleep and digestion. But sometimes your brain screams "feed me cookies" after a stressful day because refined sugars and carbs will give it a rush of dopamine. Beckerman makes a strong case for a banana with peanut butter as the best snack for better sleep. A banana with peanut butter is a bedtime snack that can actually help you sleep better.

Not only are these ingredients a delicious pairing, they also help each other shine. "Bananas are high in potassium and magnesium, which can help your muscles relax," Beckerman explains. (Most of us aren't getting enough magnesium.) Nut butters contain tryptophan, an amino acid that gets turned into serotonin in the brain, and is a precursor to melatonin. Eaten together, the carbs from the banana can make tryptophan more available to your brain and increase your ability to sleep. "This treat is a sleep aid wonder," she says.

Happy Monday! It has been a while since I posted workout/nutrition tips, so I wanted to kick off this week with something for you all!

Maximize your workouts by eating right: protein of course helps your muscles recover and develop after your workout. It takes your body a long time to digest protein, so it also keeps you feeling full and energized. My favorite is lean chicken that I bake. Want to absorb the protein even faster? Eat pineapple. Pineapple is packed with bromelain, an enzyme that aids with the breakdown of proteins. Eat some pineapple before you eat protein, and your body is able to absorb protein more easily, aiding with recovery and lean muscle building. As an added bonus, bromelain also speeds up your metabolism.

Also good after a workout is salmon. Because of its high levels of polyunsaturated fats (this is in the good fats category), it helps your body recover from exercise by lessening post-training muscle inflammation. Salmon will also bring your energy levels back up.

Want to burn more body fat? Add a few dollops of mustard to your chicken or salmon. Mustard is high in isothiocyanate chemicals, which increase your body’s production of ephedrine. Ephedrine is a hormone that speeds up the rate at which your body burns fat, and suppresses your appetite. Ephedrine’s fat burning powers are so potent, that according to a study at Oxford Brookes University, adding 20g of mustard into a meal can increase your metabolism by 20%.

Lastly, try flaxseed oil for stronger joints. The stronger your joints are, the longer you’ll be able to run or do anything. Swapping out olive oil for flaxseed oil. Flaxseed oil is extremely high in omega 3 fatty acids, which have been proven to protect your joints. A Spanish research project found that people with oil in their diets had higher levels of osteocalcin in their bodies, which is a skeleton-strengthening protein.

Ready for swimsuit weather to come back already! Heading to FL next week and I can not WAIT 👏🏼 ☀️ ⁣
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This week, I am looking forward to underwriting a couple multifamily deals that I came across and am meeting with more developers this week for my new apartment build. ⁣
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What is one thing you’re looking forward to the most this week?! 👇🏼👇🏼👇🏼

SHE DID IT!! She did it!!!
109 marathons: DONE!
50 states under 4 hours: DONE!!!!

Today, my amazing mother is running her 109th marathon in Louisville! Also, she is going for her 50th (!) State to finish in under 4:00!!! I am so happy for her and so proud! I will keep everyone posted how she does!!

All things we see become inspiration of how we choose to be. ✨🚀

How weekends should be ☀️🏃🏽‍♀️⛰