Leg & Glute Inspo

Leg & Glute exercises you may not be doing !! :)


1. Cling & Romanian Deadlift Combo
These are exhaustingly amazing. Technically they’re two different work outs but are effortlessly combined as shown. Eh, I take back effortlessly. Being that this is a compound movement, your whole body will reap the benefits. I did say exhausting right? But the good kind. Form is most important so I definitely suggest taking baby steps if you’re unfamiliar with the motion. Gotta start somewhere right? Start with the bar and work your way up to a comfortable, yet challenging weight. Plant those feet and focus that weight in your heels, maintain a flat/straight back and always keep your chest up. In life, but especially when performing this exercise to avoid injury. Safety first.

2. Deep Sumo Front Squat
Front squats are great because they don’t put as much pressure on your spine like the traditional behind the neck version. I also feel like they target that backside a little better, but that just may be me. I have found them to be a little more challenging so don’t be concerned if you’re not pushing as much weight as you can doing it the traditional way. I don’t know if I’m partial to anything sumo because I’m half Japanese or because I’m obsessed with leg and glute exercises, either way…I loves em. Sumo basically means that your feet are going to be wider than shoulder width apart with the toes pointing slightly outwards. Always always always push through your heels and drop it low, baby! The term is ass to grass!! I recommend doing these on a smith machine to take less pressure off your chest and collar bone, and I like to use a pad because yes, I’m a wuss.

3. Backwards Wide Squat Walk
I really do appreciate a easily manipulated exercise that can be done virtually anywhere. They basically sell themselves. Sometimes I put a resistance band around my ankles when I’m working out alone and you can also add ankle weights as well for that extra oomph. Mix it up! Here, I am pulling my trainer for added resistance because mama needs a new pair of buns. Spread those feet wide, get down low, and keep that chest up, and anticipate that burn!!

Sharing is caring, so try these out next time because who wants to always be doing the same thing ?! Stay fit my friends !!!

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When your hair is a mess but you’re in a good mood. :) Tomorrow is the last day of the meditation challenge I participated in and posted about a while ago. I must admit it took a few days—maybe more than a few to get adjusted to making the time to quiet my mind and focus and actually mediate. I would probably say that is what I am most proud about. My mind freaking wanders!!! Miles a minute. So slowing down and clearing it to focus my intentions in meditation continues to be something I am working on. What I must say about these past 20 days is I genuinely feel more connected if that makes any more sense. I feel more aware of my existence. My power. My inner strength. It’s helped me realize what I yearn for the most. Just seems like everything points back to having and spreading love and inspiration. I plan to continue meditating on my own even when the challenge is over because I have found it to be a relaxing and enlightening experience. I don’t think I will ever be done learning about myself but what I will say is that sometimes when you quiet your thoughts, everything seems more clear.

If anyone has any meditation tips or even just experiences they want to share I would absolutely LOVE to hear them!!! Email me at info@keisymyumi.com and write MEDITATION in the subject line. I look forward to hearing some cool stories and hopefully learning more ways to drift off to places of peace… Mentally.

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My Top 5 FA(Fitness)Q

1. What do you like about working out ?

A: I didn’t always. I reluctantly started for aesthetic purposes. Mainly because I wanted a bigger butt. (Haha) but after consistently putting in the work, and seeing the results, I got hooked. What I love most about fitness is the transformational opportunities we are ALL capable of. Mentally and physically. It has taught me discipline, and patience. It’s also a damn good stress reliever if you ask me.

2. What’s your favorite work out ?

A: Deadlifts!!!! I love all of the different variations but specifically I’ve been loving the Romanian Deadlift lately. I love that fact that they are easily manipulated with kettle bells, dumb bells, and even all different kinds of bars. Plus…Who doesn’t like a leg work out ?! Aside from that my favorite upper body work out has become push ups for some weird reason. You can do them everywhere… Even standing up. You can change your hand positions to target different muscle groups, and also add either a weighted vest or a plate on your back if you’re with a partner to make them more challenging.

3. What’s your least favorite work out ?

A: Cardio in general, man. Hate, hate, hate it. BUT. I’ve found some fun ways to keep it interesting. I get bored very easily, so things like long distance running?! Yawn x3. I’ve really gotten into boxing lately. It’s a fun way to burn some calories, get a nice sweat while also incorporating strength training. Those gloves get HEAVY after a few rounds. I’ve also taken up OUTDOOR cycling. Not big on stationary bikes but if I can get some nice scenery in there, I can ride for miles. Also, I try to incorporate some high intensity intervals in between strength training sets. I may do some jump lunges or some burpees depending on what I’m working on that day. Keep it fun and interesting.

4. How do you eat?

A: Like a fat kid. Honestly. I’m not into deprivation. What so ever. But, also, be realistic with yourself. I believe in moderation. You know your body and your metabolism better than anyone ever will. Don’t assume that just working out is going to allow you to eat donuts and pizza all day everyday and maintain a six pack. I’m not big on statistics because I feel like they’re always manipulated but what I do know is that eating is more important than working out. As a rule of thumb I try to avoid processed foods. Easier said than done. On top of that I’ve limited my sugar intake. Even harder for me because I don’t have a sweet tooth, all my teeth are sweet. I just try to keep things balanced. I don’t beat myself up if I decide to have a donut, I just make sure that the rest of the day I make an active effort to eat healthy. All in all, I try to eat colorfully, and fresh, and often !!

5. How do you find motivation?

A: Depends on the day, honestly. Sometimes it’s a song, or a picture. Other days it’s a particular activity I may be looking forward to.This is why it’s so important to keep it fun. Find things you enjoy doing that incorporate being active. Sometimes I may just need to blow off some steam, and other days I feel like I’m losing what I’ve worked hard to build. Also, the fact that I have learned to enjoy it has helped. I always suggest working with a trainer in the beginning to help push you and show you the correct techniques and posture. That within itself can be motivation enough. Sometimes it’s not about being motivated. Sometimes, it’s about having a goal and being disciplined enough to put in the work to achieve it, and that transitions across the board. After all, Rome was not built in a day.

Stay fit my friends!!!

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Visiting Hiroshima

Hello there!! Keisy Myumi checking in. I recently visited Japan for two weeks to visit my family. When Sarah and Mary asked me to be a contributor to TCD, I was beyond excited to share my memories from my trip. It took me a while to muster up the courage to share this sentimental yet pivotal part of my experience. There were two legs on my journey. The first stop was to (more…)

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Cloud Dwellers

I had the opportunity to share my experience visiting the Hiroshima Peace Memorial Museum as a contributing writer for a pretty cool travel blog. Geared more towards young travelers or just young at heart hipsters that crave a little culture in their life. Sure I could’ve chosen to write about a cool shopping district or about that one night I danced my heart out till 5 am, but I decided to share something more meaningful and personally sentimental. Defiantly one of the highlights of my trip to Japan.

Read more about my trip! ….


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