It takes a village

It takes a village

Yo yo yo,

Tis Thursday party people! Whoop whoop! Hopefully everyone had a wonderful Valentine’s Day and a happy Wednesday. But I am here to be the bearer of bad news… those 12 Reese’s hearts you ate yesterday aren’t gonna burn themselves off. (maybe I was the only one that ate that many?? I don’t know, asking for a friend here) So it is time you put in some work to make up for the chocolate covered strawberries you devoured in under 5 minutes.

Now once again I was prepared to write a different post, but as always ya girl wasn’t prepared and had a comparative animal physiology test to focus on instead (eye roll). But I just couldn’t leave my devoted fans/readers hanging. πŸ˜‰ And I think this post may be for the best.

I am no fitness expert, although I like to consider myself one at times. And I am definitely no professional workout video subject either (see partner workout here), but hey I am trying my best. I do know a pretty good amount about workouts and fitness, but if I am being honest, it takes a village to keep me in shape. What I mean by that is I look to so many other workout aficionados for new workouts and obviously cute workout clothes.

Number one aficionado would have to be my father, Jimmy Boy, because he was the one who used to force me to go to the gym and count my reps when he knew I was cheating. We still occasionally match at the gym when we both wear our blue muscle tanks, but it’s safe to say that we went our separate workout ways for artistic differences (a girl can only do so many core chop twist things, and I am convinced the man secretly does 69768558 calf raises a day). Also my mother, Ellen Dearest, dragged my “happy ass” as she liked to put it to spin like everydayyyyyy in middle school. She could bring a horse to water but couldn’t force it to drink (I believe I just referred to myself as a horse??), because I did everything in my power to avoid sweating in those classes. But now I should thank my parental guardians, because they are the reason I am up in the gym just working on (and teaching) some fitness. Oh and we can’t forget about Jusibear, who really didn’t get paid enough to put up with my high school attitude every personal training session. Really he didn’t get paid at all, but the boy didn’t listen, I CANNOT DO BURPEES WITHOUT A PROPER SPORTS BRA.

However in this day and age I no longer need my mommy and daddy (and brother I guess) to follow me around and force me to do some planks. This is getting lengthy, but I swear I am almost to the point.. I can now go to the gym with my handy dandy phone in hand and get a really good workout in based off of someone else’s hard work. And by someone else, I mean all of the great ladies on Instagram who come up with some real good workouts. Combining a few different supersets from these girls leads to an easy way to get a bomb workout and not have to think so much about the logistics.

So here is what I do: I save all of my favorite workout videos in my collections on Instagram and sort them by parts of the bod. Then I go to the gym, get a light warm up in, and head to IG on my phone. Based on what I am feelin that day, I pick that body part and get to work on a couple supersets from a few videos. This is what my collections page looks like (practically a shrine of my girl Whitney Simmons.. I know):

Photo Feb 15, 7 59 03 AM

Once you’ve got all of your videos saved in one place, they are super easy to refer back to and getting a good workout in is 1000% possible. Now I am going to include a few of my favorite gals to follow for workout inspo, a quick blurb about why I like em, and then I am going to stop typing so you guys don’t lose interest. πŸ™‚ (all accounts are linked by clicking the picture, so you can give them that follow).

photo-feb-15-7-58-40-am.png

First, my personal favorite, Whitney Simmons. Best all around workouts with a mix of full body. Real cute clothes doggos too. πŸ™‚

Photo Feb 15, 7 59 39 AM

Next, Hannah Bower. She’s preggers now, but I can guarantee she could still kick my ass in a pull-up contest. She used to be a competitive gymnast, so most of her workouts are majorly strength based.

Photo Feb 15, 8 00 02 AM

Third is Sara Wardell. She has the flattest stomach I have probably ever seen and posts some real good workouts on her page.

photo-feb-15-8-00-46-am.png

Next is Cristina Capron. She posts some bomb shoulder workouts which will leave your arms in major pain, and her hamstring days are no joke.

photo-feb-15-8-00-59-am1.png Then there is Sami B. She comes up with the craziest total body workouts, and is so so lean.

photo-feb-15-7-57-55-am.png

And lastly, Brittany Perille. If you want a booty, she will get you that booty I promise. Her workouts will leave your glutes burning for days.

So that’s all I have got for today. Always remember that it is not a bad thing to look for a little help in the gym. A new perspective could be all you need to finally make those changes you’ve been hoping for. I may or may not have a surprise on the blog tomorrow, so check back to see what it is. πŸ™‚

Are there any Instagram/YouTube fitness ladies you love? Leave them in the comments below if I missed any of your favorites. πŸ™‚

Xo, Ciera

Advertisements

Girls Just Wanna… workout?

Girls Just Wanna… workout?

Hellooooo kind people,

So nice seeing you on this fine Thursday, and realizing it is almost the weekend.. thank goodness. Life talk right here, right now, real quick. I am gonna get sappy for like a second, and then I’ll stop. School is real hard and I am real busy right about now, but I would just like to thank you all for taking the time to read my blog or at least looking at the pictures and pretending you read it like I did with Teen Vogue when I was 10. But for real even when I feel like I am going crazy and have a whole bunch of things to get done, I still love coming here to write and knowing that at least my mom, Hanna, my father, maybe Justin, Connor from Scheels, and Brittany will read my blog. And I would also like to say thank you for the feedback and kind words thus far, I am only getting started (insert devilish grin here). Much love from me to you. ❀

K, I am done being sappy now, time to get back to being the sassy lady I am. Today’s post is a fitness post, and you and I both know that fitness motivation comes and goes in waves. Sooooo two of the main things I do when I start to lose motivation is buy new workout clothes (because retail therapy is the answer to everything) or get some new tunes to get me pumped up.

Girls just wanna 1Girls just wanna 3Girls just wanna 4Girls just wanna 7

Photos by Courtney Coppola Photography

So here’s the shopping part.. buy this outfit. πŸ™‚

Top: The Laundry Room (mine is sold out, but they have lots of other cute options on the website) | Leggings: Lululemon | Shoes: Nike

Now I am that weird girl at the gym that mouths the words to songs as I am working out, because it is kind of an unwritten rule that if a good song comes on, I have to sing. So no, creepy man at the gym, I am not talking to you, you can keep your headphones in and look elsewhere, because Eminem and I are about to go in on a fire verse, and we don’t need your judgment.

I also like to think of myself as the forever changing spin playlist gal (that is my title from here on out, learn it, live it, love it) so I am constantly trying to change up my playlist to keep it fresh and make sure I have different background noise while I yell at people during class each week.

Disclaimer: your mother would probably not like some of these songs. I see looks of horror on my own mother’s face when she hears the songs I play, so listen at your own discretion. But also remember that these songs are not for speed walking or “light training”.. whatever that is. These songs are here for you when you’re ready to put in some work and get a good workout in. So here we go. πŸ™‚

Sprints (running or on the bike):

Climbs on the bike/lifting:

Working that booty:

When you just wanna get wild at the gym and jam:

And I think that’s all you guys can handle right now, but if you all ever want more music, find me on Spotify and give me a follow because I make like 685746542 playlists a week (that number is very dramatic, not true). You can click on any of the songs in the linked playlist and listen to the songs or go typey-type them into youtube and give them a listen.. maybe close your eyes for a few of the videos though. Whoops. Also I got real sassy in this post.. so sorry. I just had to make up for that early sappiness. Besides that have a lovely weekend and the best workouts of jamming.

Xo, Ciera

A partner workout.. kinda sorta

A partner workout.. kinda sorta

Hello peopleeee,

Today is fitness day, and let me tell ya.. Boy do I have a treat for you. So my dearest soon-to-be sister-in-law (wow, so many dashes) ((if Justin ever proposes)) asked me if she could be on the blog since Justin was such a hit. A little bit of couple rivalry is the key to any successful relationship. So I let the ginger join me this week for a partner workout, and she only put me in one chokehold, so that’s a win!

Now before you get to the video, LARGE DISCLAIMER: we in no way are professionals (you will see for yourselves) and I swear we will get better at this. I about died laughing during this workout and had a lot of fun with it. If you are a gym newbie or just hate going anywhere without your best pal, try this workout next time you are at the gym or even at home. This workout is made for beginners but can easily be modified upward if you wanna get fancy.

The workout was made by my lovely brother, Justin Michael Farley, who is practically Mr. Fitness himself. He is like so cool and has won 367 Spartan Races, probably set 60 records, and eats paleo stuff because he is just the best. (I was playing no truths, mostly lies there when describing him). Hanna and I had a lot of fun with the workout and you can too. Remember to warm up properly (light cardio for 5-10 minutes) and perform all movements SAFELY. So without further ado, here it is…

Matching outfits- Shoes: Nike | Pants: Lululemon | Top: Whitney Simmons

It’s okay to laugh.. I do every time I watch it. But here is the best part about it.. Working out doesn’t have to be something you dread or must be serious for! You should enjoy it. And hanging out with Hanny Boo Boo Child for an extra 45 minutes wasn’t so bad either. Next time we will even have a better filming location and possibly less mistakes, but don’t get your hopes up! Also shoutout to Brittany for filming this hot mess! I will see you on Tuesday for my roundup of Valentine’s Day outfit ideas. πŸ™‚

Xo, Ciera

2018 Summer Bod.. We are comin’ for ya

2018 Summer Bod.. We are comin’ for ya

Blurry featured image courtesy of summer bods circa 2012 since I have no pictures taken currently and exciting news about Hanna at the end of this post!

Hi friends,

We are all friends here, so I am allowed to call you that. We are also all healthy, living people so today we are back on that fitness grind (insert cringing face here). Okay, but for real, today is a fitness post and it would not be appropriate to discuss all of the peanut butter, slurpees and Takis I consume in a week, so instead I wanna chat all about your 2018 summer bod.

Whether you’re trying to slim down, tone, bulk up, or maybe stay the same.. I am here to break the news that summer is upon us. I am sure you have all heard the phrase “Summer bodies are made in the winter”, and I am here to also tell you that that exact statement is veryyyyy true. I used to be the girl in high school who seemed to think that statement was a myth.. now granted my metabolism was much faster and I had cheer 4 days a week, but for some reason I always decided that I would be cut up by June if I started mid-May. And even more embarrassing, I would literally go to the gym only on the mornings I was going to the pool or lake. My family still makes fun of the fact that I worked on my bikini bod right before putting that swimsuit on.

But since I am a kind lady, and I have decided to hold you accountable for that summer bod even though you didn’t ask me to (I am THAT friend), I am going to tell you my (somewhat) tried and true methods to keep you on track for that 2018 beach bod. Here we go yo.

  1. Make a vision board

    Trust me, I thought they were silly at first too.. but let me tell you, putting your ideas/wishes/hopes/goals in plain sight is such a good way to keep you on track and crush your goals. Include pictures of your favorite fitness models, workout ideas, the swimsuit you are going to buy if you hit your goal by the time it’s no longer freezing, inspirational quotes, and things that will keep you movin’ and groovin’. Now if you are not a fan of printing 50 pictures, tediously cutting each one, and pasting them to a giant science fair 3-fold board, you can make a collage on your computer, or even dedicate a whole Pinterest board to it so you can see all of your pictures in one place.

  2. Jam out to some good tunes

    There is nothing worse than being in the middle of a super hard workout, about to lift some heavy things, or sprint as fast as you can, when suddenly “In the Arms of an Angel” starts playing through your headphones. Bad music can really ruin a workout, so choose your playlist wisely. To each their own with genres of music, you like what you like, but choose the songs and artists that get you pumped. Just a few suggestions: lift to rap/hard rock, run to dance/trap music, and hit those abs with some of your favorite hits to keep you singing while you struggle through a 3 minute plank.

  3. Plan your workout beforehand

    There is nothing worse than getting to the gym, looking around, and thinking “huh, what am I gonna do?” So I suggest always coming up with a plan. Even if it is as simple as saying I will workout 3 days this week, with day 1 for legs, day 2 for upper body, and day 3 for cardio, it will vastly improve your time management for your workout and keep you accountable. It is even better to plan out most of your workout before arriving at the gym so that you don’t get flustered and spend an hour doing donkey kicks because you can’t think of anything else (although that does sound like a workout that would burn out those glutes). A good plan may be something like: “3 supersets of lunges/kickbacks, squats/deadlifts, and abductor/adductor machines”. You do not have to set out each part of your workout, but at least get an idea, and maybe come up with a backup plan, because we all know its practically bound to happen that someone will be using the exact machine you want.

  4. Set short and long term goals

    Setting goals is very important in anything you hope to improve upom. These goals are what drive a person to finish what they started and work hard. The goals you set should be attainable with a consistent amount of effort, but not so easy that they require no commitment. Short term goals are those that you can achieve in the next few days/week/month or even year depending on how much you like planning out your life. One of my short term fitness goals is to do HIIT at least 2 times a week and cardio 3 days a week until the end of summer. Do not make your short term fitness goal something unhealthy or impossible for your current health status. If you are already very thin, setting a goal to lose 6 pounds by Monday is unrealistic and unhealthy. Long term goals require more effort and commitment, like my long term fitness goal for this year, which is to be able to do 3 chin-ups and 1 pull-up unassisted. And let me tell ya, I really think it will take me all year to do them due to the fact that my current personal best is ZEROOOOO. Set your goals, and adjust them occasionally to keep them realistic, but stick with them!

I feel like I always start out all clever at the begginning of my fitness posts and seem to turn into Serious Sally by the end! I am just weird like that I suppose! Back to the fun though, which leads to the announcement that next week’s fitness post will be a for real for real workout. After loads of convincing and pouting (just kidding, there wasn’t too much), I have decided to let my favorite ginger, Hanna, on the blog to join me for a partner workout. Processed with VSCO with c1 preset

This is the redhead I am referring to. There is a very good chance I will end up in a headlock, so wish me luck. ILY ByE

Xo, Ciera

Yes, you must wear pants

Yes, you must wear pants

Hi pals,

We all know I am a fan of not wearing pants.. in the sense that I would prefer a dress or romper. (like I said, no pants are the best pants) But since this is a fitness post on this fine Thursday, I think it is important for me to tell you that it is required for you to wear pants at gyms.. so don’t you be getting any weird ideas.

Now I had no idea what I was possibly going to write this post about as of yesterday.. but I was then presented with fitness blog post gold while doing my leg workout yesterday. Okay, maybe not gold, but I think it’s a pretty good thing to discuss. Now before I get into the actual content of this blogpost I would like to give you the backstory to my pants party post.

So yesterday I was at Fitness Connection, workin it out ya know, and I was using the leg extension machine.. And suddenly a large man walks in front of me wearing leggings and a cutoff crop top. Now I’m not a judger, you do you boo, but I was pretty taken aback by possibly the tightest pants I have ever seen on a male or female. I really wasn’t even sure if I should look or cover my own eyes.

There is a point to this, I swear.. The main thing was that I knew the leggings he was wearing weren’t made for the type of workout he was doing. I was impressed that he was rockin’ a pair of Lululemon Align pants, but light gray is not your friend while sweating, and those guys are not squat proof so most of the gym ended up with a free show. The whole point of this post is for me to tell you all about the different types of workout/athleisure pants and their intended use. I am a self-proclaimed workout pants expert, and I do have a little experience as I am now a Lululemon sellin’ gal and was once a Scheels expert in women’s fitness wear (super official, I know), and I wear workout gear for 95% of my life.

I am going to make it easy by starting at athleisure and working my way to heavy duty leggings. And now it’s time to get this pants party started!

  1. Lululemon Align Pant

    Fitness Post 2
    These come in a bunch of different colors, three different lengths and are perfect for everyday wear and light workouts (yoga or walking). As close as you can get to not wearing pants without being fully naked.
  2. Zella Live In High Waist Legging

    Fitness post 2-2
    Comparable to Lululemon with a lower price point. Many color options but slightly thicker & heavier in material. Perfect for lounging or light workouts.
  3. Under Armour Studio Leggings

    FItness post 2-3
    Soft cotton blend with fun designs. Perfect for barre & pilates. Studio leggings are meant to be stretched in, but are not great for high intensity.
  4. Nike Epic Lux Flash Running Tights

    Fitness post 2-4
    Lightweight and fun designs (mostly reflective for outdoor running). Running tights are made for that purpose and are often thinner than training tights due to the specificity of the running motion.
  5. K Deer Sneaker Length Legging
    fitness post 2-6
    Love love love the crazy stripe pattern. Inner thigh ventilation is also a real plus on those tougher workouts. Great for cardio and most training activities.

    IMG_7237.jpg
    Here’s my super cute pink pair and Seager when he was still cute & little. πŸ™‚
  6. Lululemon Wunder Under Hi-Rise 7/8 Tight

    Fitness post 2-5.jpg
    Thicker material than the Align, so more squat and HIIT-proof. Lots of patterns! The “Full-on Luxtreme” version feels especially soft and silky compared to the regular fabric.
  7. Gymshark Seamless Energy High Waist Legging

    Fitness post 2-9
    These seamless leggings are super cute, and I am dyinggggg over the laser-cut detailing on the sides of these cutie pies. I already have the red versions of these , and just ordered these, so I am (not so) patiently waiting to get them. Great for all workouts, and they do not show sweat.
  8. Lululemon Train Times 7/8 Pant

    FItness post 2-7
    Mesh detailing in the back, which I know you can’t see in this picture, but I love. Thick and stretchy with a high waist. These are my favorite to wear on leg day because they are squat-proof.
  9. Lululemon Speed Up Tight
    fitness post 2-8
    These are by far the best pants for cardio because the pockets are top-notch. You can put your phone, keys, candy to sneak during your workout, anything really in there. Squat-proof and thick for all sorts of movement.

    Always test these pants to make sure you are in the right size, color, fit, all of that good stuff. Keep workin’ on that fitness and for the sake of yourself and everyone else at the gym/studio, get yourself some cute pants designated for the type of workout you do.

    See you lovely people next week!

Xo, Ciera