Werkout Wednesday
Slaying Winter Blues: Strength, Self-Care, and Keeping Your Crown Straight
Happy New Year Fit Gal!
Hey Empresses! ✨
It’s officially the first-ever Workout Wednesday of 2025! And perfect timing for all my girls ready to take a break on their new year resolution. This month, I’m focused on building pull-up strength. Right now, I can do 4 chin-ups (arms close together) but can’t fully extend or do a wider grip yet. My ultimate goal? To crush weighted pull-ups like the inspiring Puerto Rican queen @KonquerWithKourt. She’s THE pull-up icon, and I’m so ready to dive into her beginner’s guide!
I’m also working on my glute shelf and seeing those abs come through(hi, moms post-babies!) . It’s a journey, especially with bloating during my luteal phase (seriously, no, I’m not pregnant—it’s just that crazy body magic).
Lastly, I’ve added collagen to my morning tea ritual to keep my joints happy and skin glowing. Right now its nothing special just one from Trader Joes but I’m working towards the Collagen Powder from Black Girl Vitamins. As ususal you know I’m deep into my Raspberry Tea. I recently picked up a few new things from Dual Naturals. Let me know—would you like an overview of the tea leaves I use to keep my mental health in check?
Yes or Tell me more about this collagen thing first
Fitness Unfiltered: Real Tips from an Empress in Progress
What I share comes from my experience as a former D1 lacrosse player (fun fact!), my saved Instagram and Pinterest folders, and a little help from ChatGPT. Fitness isn’t about perfection; it’s about showing up and doing what feels good for your body. Take what inspires you, tweak what doesn’t, and make it your own—we’re all on this journey together. 👑✨
(This should not take the place of an actual trained trainer)
Empress Fitness Plan Prompt
It’s [insert month and year], and I’ve been working out but feel like I need more structure to achieve my goals. I’ve made some progress, but I want to focus on improving specific areas. Here are my priorities and details:
1. Fitness Goals:
• [Insert goals, e.g., building glutes, improving pull-up strength, developing abs, increasing overall strength, etc.]
• I also want to improve [insert additional areas, e.g., triceps, back, chest, core, calves, endurance, etc.].
2. Health Considerations:
• [List any relevant conditions, e.g., carpal tunnel, joint pain, hip/knee issues, or past injuries.]
3. Current Routine:
• I typically spend [insert time, e.g., 1-2 hours] at the gym.
• I always [Insert choice start/end] with 15 minutes of cardio as a warm-up.
• I stretch on my own and don’t need assistance with stretching routines.
• I’d like to include mobility work to improve flexibility and joint health.
4. Workout Preferences:
• I aim for [insert frequency, e.g., 3-4 workouts per week].
• One workout should be a home or calisthenics workout that can be shorter than gym sessions.
• I’d like the plan to balance [insert key focus areas, e.g., strength, mobility, muscle development, etc.].
5. Format:
• Please provide the plan in a table format for easy reference.
Request:
Create a monthly workout plan based on this information. The plan should help me reach my goals and accommodate any health considerations while staying structured and balanced.
(This should not take the place of an actual trained trainer)
Thanksgiving Throwback!
This past Thanksgiving, after indulging in a delicious feast prepared by my beloved aunt (with the whole family pitching in, of course), I finally made it to my cousin’s gym—and let me tell you, it didn’t disappoint!
So, Diesel Gym, located in New Brunswick, NJ, is a hub for powerlifting and bodybuilding. While I’m not into the full bodybuilding aesthetic, the difference between this place and a chain gym like Planet Fitness is night and day. Despite being a smaller gym, they’re fully equipped with everything you need—no Smith machines in sight, just good old-fashioned free bars (which I was thrilled about!).
Here’s the exact breakdown of what I did at the gym on Thanksgiving. It’s a simple, effective routine designed to challenge you:
💪 Trap Bar Deadlifts: 4 sets of 10 @ 140 lbs
🔥 RDL (Romanian Deadlifts): 4 sets of 10 @ 20 lbs
💥 Barbell Rows: 4 sets of 10 @ 20 lbs
🏋️♀️ Prone Dumbbell Rows: 4 sets of 10 @ 20 lbs
💦 Lat Pulldowns: 4 sets of 10 @ 70 lbs
It felt great to use a free bar again after dealing with the Smith machine life. My body was sore in the best way! Have you tried any new equipment or workouts lately? Let me know in the comments!
Now sis, was that too much? No worries I found this easy workout that hits every time. Can I get a one drop for every time you hear mom!
New Year Manifestations
I didn’t set New Year’s resolutions this year, yet—it’s planning season, not blooming season for me. Last fall, I created my first Lotus Life Deck with Rev. Lotus La Loba , and one intention was to connect with more gym girlies. Fast forward, and now I’ve got a whole squad!
It started with joining the run club and making friends there, then meeting a fellow Empress mom at a Brooklyn block party. Now my eldest daughter joined me (yes, Biggie, I’m calling you out for saying I killed you during our first gym sesh!). She recently asked to come back because she felt stronger during track practice—proud mom moment unlocked! Even a coworker has asked to join me, and I love it.
Maybe the universe is nudging me toward becoming a certified trainer… or maybe it’s just the algorithm messing with me. Either way, I want to keep learning my body and supporting other Goddesses who juggle life like pros. Moms, remember: you can’t pour from an empty cup. Prioritize YOU—your family will be fine, promise. 👑
Joyful Ritual
You know I have to kick off every workout with my dance stretch. But something clicked recently: I was only dancing in the locker room or when no one was watching. Why? The gym is my space too!
Now, I dance whenever I feel like it. And guess what? IDC if anyone is watching. Liberating yourself from others’ perceptions is the ultimate flex. Your joy is YOURS—own it. So to every empress reading this: keep dancing, stretching, and showing up unapologetically. Create your own “joyful ritual” for pre or post workouts, like a favorite song or mantra. Share it in our chat!
What’s Coming Next for Workout Wednesday?
This year, I want to make Workout Wednesdays a regular thing. What do you want to see? Share your thoughts in the comments!
Personally, I’m excited to continue to push myself out of my comfort zone and try new experiences but reality is that I love an adventure. Like pole, lifting weights, hiking, swimming and now I want to visit this Black-owned Pilates studio, Fringe Pilates, on Nostrand Ave. I’ve been eyeing it for a while, and I can’t wait to check it out. If you have any spots or classes you’d recommend, DM me!
Crown Reminders
Empress, remember: You don’t have to be perfect; you just have to show up. Every rep, every stretch, every dance move—it all counts. You’re reclaiming your power, one step at a time.
Let me know what resonated with you most this week. Your feedback fuels me, and I love hearing from you! 💜
👑✨ “Self-care isn’t selfish—it’s how you polish your crown. Stay radiant, Empress.”💜
#EmpressMantras #NotJustAMotha #WorkoutWednesday