fitness, Fitness Friday, Goody Gals

25 Amazing Butt Exercises — No Equipment Required!

The elusive round, firm butt is every woman’s dream. You know,  the donk, the juicy booty, the bubble, the big ol’ butt.  But there are so many exercises out there that we’re not sure exactly where to focus to get that look. You hear everyone say do squats, do lunges, no don’t do those do Pilates,  but what really works?

1621297_M

Check out these 25 butt exercises that you can do at home, with no additional equipment. Girl, get yourself some junk for your trunk!

1621287_M

 

https://www.bloglovin.com/blogs/popsugar-yoga-12989079/25-amazing-butt-exercises-no-equipment-required-5628312657

fitness, Goody Gals, Yoga

Yoga…Zen You Will Be

 

20161228_181855So of course you all know that today is National Star Wars Day so I’ll start by saying, “May the 4th be with you.” Now that the niceties have been met let’s talk yoga! Do you practice? Do you want to? Not sure where to start? Well, honey, you are in the right place.

1967892_M

Yoga has many benefits to the body and mind to include, achieving clarity, relaxing muscles, increasing flexibility and complete mind & body awareness. I like to start my day with a bit of yoga each day to set the tone. Want to give it a try?  We’re  currently sponsoring a yoga challenge on Instagram for beginners and would be happy to have you join in on the poses.

IMG_20170420_174328_053

Not into Instagram? Here are some resources for you.

1971545_M

30 Minute Beginner Yoga Sequence

Yoga Poses for Beginners

Try one out and let me know what you think.

fitness, Goody Gals, motivation

Quotes to Live By for the Goody Gal

Ok ladies, it’s Monday and you know, we sometimes need a little extra motivation on Mondays. Coming off of a relaxing weekend can be hard when you need to hit the ground running on Monday and adult. Adulting is hard. 🙂  I wanted to share some of my favorite motivational quotes to help get you through and to hopefully spark you to do something great.

1tumblr_nz08i77Rc21qd1yv1o1_1280331440a36f5985fcc6235f4f225eda75a534162e39dc302adb13f515657fe3d7item1099483_600px

 

Dance, fitness, Goody Gals

Sweaty Saturday with JJ Dancer

Hey Goody Gals. It’s time for another Sweaty Saturday workout. This week we decided that we wanted to get a little sexy with it, because…who doesn’t want to feel sexaay? Am I right? As I was looking for a workout to get my sweaty sexy on to I came across Jennifer Johnson, also known as JJ Dancer. She’s a professional dancer and celebrity trainer who makes working out while feeling feminine and powerful a reality. Sounds like a Goody Gal to me!

Got 30 minutes? Then check out this 30 minute Flat-Belly and Tight-Booty Cardio Dance Workout and get your sweat on! Let us know what you think.

Feature Photo via Visual hunt

fitness, Goody Gals, motivation, tips tuesday

Get Out of the Gym!

Good morning lovelies and welcome to this beautiful spring Tuesday! We know that working out is a must for a Goody Gal but who says it has to be done in a gym? Get outside, breathe the fresh air, let the sunshine energize you as you get your workout in today. You can go running, for a brisk walk or do a full routine in the park.

Some cities have outdoor gyms so search your city to see if there is one near you. If not you can always create a routine using regular, every day park equipment.

Check out this park bench workout by Shape.com for some inspiration before heading out to get your sweat on.

Dance, fitness, Fitness Friday, Goody Gals

Dance It Out Gals

It’s Friday and us Gals are fully ready to head into a fantastic weekend. We want to close the week out strong with a little bit of cardio dance.  If you’re saying,  “cardio Dance… will I even sweat?”, let me be the first to tell you,  Yes girl, these routines will kick your ass!

Two of my favorite dancers that you can find on YouTube are Mike Peel and the Fitness Marshall. They both have their own unique style, which I love.

The Fitness Marshall is a hoot! He’s easy to follow and he’s really fun in the way that he delivers the videos. He’s loud, sassy and full of energy.

Mike Peele on the other hand is more of a hard hitting dancer.  He’s fun as well but he breaks things down in a different way and really allows you to feel like you’re a professional dancer. Mike Peele is a little bit faster in his flow and he really challenges you to bring your dancing skills up to the next level.

Will you be getting your dance on today?

fitness, Goody Gals, motivation

Shout Out to Your Squad!

Happy Monday Goody Gals! As I was getting ready for work and going through my routine this morning I realized one thing…well, I realized many things but the one that applies here is that a support group is crucial to success toward your goals. Can you achieve greatness without one? Well, yeah…but the journey is so much better with one. You know the ones I’m talking about. Your girls, your squad, your fitches, fellow Goody Gals that believe in you and your goals and only want to see you succeed.

noah-hinton-199408

They push you toward greatness when you start to lose sight. They indulge with you when you have an indulgent day but then kick your ass right back into gear the following day. There are no regrets with this group, they are your Fit Fam and life wouldn’t be the same without them.

william-stitt-224290

So, shout out to your girls on this fine Monday morning. Let them know how much you appreciate them!

fitness, Goody Gals, motivation

5 Tips to Motivate You on a Monday

Happy Monday Gals…or in some cases ugh, it’s Monday already?! Getting motivated at the start of the week can be hard. Here are 5 tips to help get you in the mood to embrace Monday.

  1. Start From the Right Perspective – So it’s Monday…that doesn’t have to mean doom and gloom for having to return to the grind of the workweek. Think of Monday as a fresh start. A new opportunity to achieve your goals and do great things!A photo by Aki Tolentino. unsplash.com/photos/Wd5sfFBe4Ng
  2. Work the Body – There’s no better way to kick off a new week than to wake up the senses and put your body to work. Take the time to get a morning workout in to get the blood pumping and start the flow of adrenaline to catapult you into the day.m3.jpeg
  3. Work the Mind – Working the body is all fine and good but don’t forget about your fabulous mind. Not sure about you, but after a weekend of Netflix and drinks the mind can get a little rusty. Sharpen yours with a good read to start off the week.m7
  4. Feel the Music – Ok, let’s be real…MUSIC IS LIFE. Music sets the tone of how your day will flow. If you want a relaxing stress free flow for your day put on some Adele or Sade. If you’re out to kick Monday in the ass go for some Beyonce or Rihanna and show Monday who’s boss!alice-moore-192521
  5. Spread the Love – Sometimes motivating others will naturally motivate you. Making others feel good is powerful…you should try it.m

How do you motivate yourself on Monday?

 

 

fitness, Goody Gals

5 Reasons to Work it With Weights

4817033Cardio is all fine and good but it is not the end all be all. A lot of women feel like weights are not for the ladies but let me tell you, that is false. Weights are needed to balance out your fitness routine and help your body to perform at its peek. Check out the benefits.

Aviva Sinay
Aviva Sinay

via 5 Reasons ALL women should lift — cristinaqfit

fitness, Goody Gals

Proud Vs. Pretty

pexels-photo-136410Lately, I’ve been stuck on one thought; it’s played over and over as I’ve had more people ask me why I am so passionate about fitness – why did I start Kallea Fitness, what’s the vision and the goal? After having several conversations with curious people, I thought I’d finally share my heart for Kallea […]

via Mirror Mentality: Proud vs. Pretty —