http://www.sparkleupbuttercup.com/

Sparkle Up Buttercup, Charlotte, NC (2025)

10/22/2021

I think it’s really easy to stay in what’s comfortable and known. I tend to struggle with this a lot. It’s why

Ultimately, it is your commitment to the process that will determine your progress.

Oh I do love a comfort zone 🤦‍♀️ struggle is real, but I’ve learned so much growth happens outside of that. It takes getting uncomfortable to get better and grow. As humans we are wired for comfort. As people, we should be constantly changing and evolving. Get uncomfortable in your daily routine, challenge yourself, and grow to new levels. It’s not an easy road but a worthwhile one. Start eating healthier one meal at a time. It will be unfamiliar, but it will soon become your new normal. Schedule your workout times and habit stack it for better success- not my term- it’s from atomic habits. This is where you pair your desired behavior- aka your new process with an existing habit. Currently for me because I’ve been off my game- I let the dogs out every morning without fail. When I let them in, which clearly is also a necessity, I change into my workout clothes. I’ve gotten dressed for a workout, so instead of getting distracted by all 5 million things I could do instead, I workout. I’ve set my intentions clearly, and I follow through because I’ve made it easy.
As always

10/13/2021

Bands, bands, and more bands! There are a variety of bands that are available. They are a great low cost way to add variation and a level of resistance to workouts.

So which one is best? I think they all serve a purpose- the long ones have versatility for compound moves such as a squat to press. The b***y bands are great for things like lateral squat walks, glute bridge, etc and can function in different ways. I don’t necessarily know if there is a better, but looking at what you’re trying to accomplish may impact which one you go for.

Either way these are really affordable and a great addition! Stay tuned for some band workouts…..

10/11/2021

This has definitely been true for me- I don’t mean it to be discouraging. I mean for it to help us focus on our priorities. We can’t do all the things all the time. It took me a while to incorporate a healthy lifestyle in my life. I made small consistent changes that have helped me live healthier and feel better. There were many days I struggled to be consistent. Days were I was tempted to not workout, take care of my self care, or eat a lot of food that wasn’t going to nourish my body or serve me.

It is hard and a challenge to stick with things with how chaotic our lives can be. Once I finally set my boundaries- I was able to consistently hit different areas I was working to be consistent with. I had many struggles getting there though. So be patient and keep being mindful and aware. It will come along, don’t give up. Don’t let things slip- be persistent and work through the challenges. It is worthwhile but it isn’t always easy 💜

10/07/2021

This has become part of my accountability plan. I don’t want to miss twice because twice, turns into three times, then a week and so on. As challenging as it is, if I don’t remind myself of this and my goals it’s very easy to have weeks go by.

It can definitely be a struggle, but I’ve been living this best I can- whether for workouts, healthy meals, or just in life in general. One can happen- we all miss one eventually. I’ve also had where I will continue to let it slide and days become weeks, and that’s what I’m trying to get away from during this time.

Sometimes it takes showing up messy and imperfect to make progress. Some days it doesn’t look how we imagined, but it’s important to show up.

What’s one goal/habit you’ve been working to not miss twice?

10/05/2021

Being a busy woman on the go can be rough. It’s taken time to find different things that work for me to keep me on the healthy path.

Oftentimes when I don’t have a plan for all the things that can take me off course is when I struggle the most. There are so many times that it can happen between work and the kids- I wouldn’t eat healthy the majority of the time. It’s about balance, but I lived that way getting what was easy and convenient for all my meals. I felt so sluggish and weighed down. It just doesn’t work for me to be at my best.

So I’ve made changes and gotten healthier and learned that the time I plan and I’m prepared is when I can be at my best. It's also taken time to see what a healthy, balanced lifestyle looks like for me. I’ve put together some of the ways that help me stay on course throughout a busy day in the latest blog post.

Hint- smoothies of course made the list, such versatile goodness that can be mixed up all the time to prevent any boredom.

What are some of your struggle points throughout the day and staying committed to your desired healthy lifestyle?

https://www.sparkleupbuttercup.com/single-post/managing-the-busy-on-the-go-life

10/03/2021

I’ve put together a workout for ya to get your Sunday Sparkle on! I’ve put in some of those great lunges and still incorporating some of those foundation moves to keep building in more practice

Warm-up:
Reverse lunge 8-10 each side
Bodyweight deadlift 8-10
Walkout with rotation 3-4

Workout:
Reverse lunge with a twist- can be done without weight as well. Reps can vary here depending on if doing weighted or unweighted. Aim for 10-12 each side
Curtsey lunge- can be done without weight. 10-12
Single leg RDL 10-12 each leg
Plank hold for 20-30 seconds and then rotating mountain climbers for 20-30 seconds
Push-up 8-12
Row- can do regular row or if you want to mix it up do a wide row. 8-14
Bird dog with a zipper. The zipper part is where the opposite knee and elbow meet underneath our body. Aim for 10-12 each side.
Dead bug- I show weighted but can be done without the weight. Aim for lowering each leg 10-12 times each
Russian twist- can be weighted or unweighted. For counting reps I normally just count once I’ve hit the same side. Ex. I start turning to the right count 1, twist left, and when I return to the right that’s my 2nd. Feel free to count as you twist to each side just double the rep number. Aim for 15 reps.

If you want to get your heart rate up try adding the bonus- a standard burpee. If you’re already doing a full burpee with the push up well, you can do that version. Modification shown if you’re not ready to jump your legs back. You can alternate putting one leg back at a time

10/02/2021

Happy Friday!! A little Friday thought to get you going into the weekend.
I am guilty of thinking everything has to be perfect and sometimes that’s even an excuse we use not to start. It’s actually consistent showing up that allows us to progress.
There are days where my workout is meh and my eating isn’t all there and that’s how it is sometimes. The goal is never 100%.
It can be really hard to show up consistently. Don’t let the fear of imperfection get in the way of showing up. We all start somewhere. Show up for two minutes, five minutes, whatever you have. The point is you’re showing up and consistent showing up starts to build habits. Start replacing one meal with healthier options. Keep compounding your habits and goals. Remember this takes time- not the answer everyone wants.
It may not be pretty or perfect every day but we’ll still sparkle as we build our healthy habits. Set the goal easy, attainable, and manageable. We can build five minutes to ten and so on. We start eating one healthy meal a week then build to two, three, and so on.

09/29/2021

Benefits to working out are many. It’s great for our mental health, cardiovascular health, bone density, and just our overall well-being! It can be hard knowing how to get into a good routine, what a good workout routine and program look like, and sometimes it’s too easy to skip the workout with life pulling us in all different directions.

We all want to look and feel our best, but it can be difficult to put in the consistent work of showing up and making it a priority and habit. There are a few different ways to layer in accountability- let’s face it, we’re less likely to cancel if our time is set with a friend or a professional. Get a workout buddy, pay for a class, or hire a personal trainer.

If you’re looking to take action on your health goals this will give you the accountability to stay with a set program and make those changes happen. I have several options available to help you meet your goals. I have online programming where you work out from a set program designed for you and your needs, and we check-in at various times depending on the program selected. For those in the area, I have in-person training available in the comfort of your home (can be done outside as well if you prefer a more socially distanced approach). We get a solid foundation and form in place and progress. I also have a hybrid option that allows for in-person and online. A variety of options to meet your comfort, needs, and budget. Shoot me a message, and we can discuss in more detail!

09/28/2021

Love a lunge! Seriously, it’s hard for me to not to put these in a workout- they are such a great move that works on a foundation level but the progressions are endless! It works multiple muscles even outside the legs and glutes. It involves our core and we’re all about having a strong core!

Add these to your workout, and I’ll continue to show some ways to spice them up if you have solid form 🤪💜

Some important things to know with lunges. It’s easiest to break them down by exercise. One thing remains the same on all of them... engage your core!

Reverse lunge- you’re going to stand with feet hips distance apart. You will take one leg and step back- this can take some experimenting to see what distance works best for each person. Your heel is up on the foot you stepped back with. You lower yourself keeping b***y in- should not be pushed back- until your knee on the step back leg is about an inch off the ground. The shin of the front leg should be in a straight line with the ankle and knee and thigh about parallel to the floor. Raising back up, bring the back leg to return to the starting position with the front leg. You can work same side or alternate sides.

Forward lunge requires a bit more stability so it’s always great to start and master the reverse lunge. The forward lunge again has the starting position with feet about hip distance apart. We are stepping forward this time and we raise our back heel on the remaining leg. We lower until our legs have two 90 degree angles and the back knee is again about an inch above the ground. Use the forward leg to raise back up to standing and bring the forward leg back to starting position. Make sure when stepping forward that it’s straight step forward- we don’t want to be on a tight rope where are feet are close to being in the same line.

Curtsy lunge- so it is what you imagine- it’s like we’re being formal and performing a curtsy before royalty. Minus the bowing. We want to make sure we have enough room behind us as one leg is going back. Start with feet hip distance apart. Keeping one leg and both hips facing front, one leg goes back and crosses to the other side of the front leg (this moving leg is going back and diagonal).The back leg heel is lifted and we are lowering until the knee is about one inch off the ground. No b***y out and no bowing. Raise back up and bring leg back to starting position. You can work the same leg or alternate to the other side. This takes some practice and balance.

Lateral or side lunge- we are again as you can probably guess by now…. Feet hip distance apart for our start. Make sure there’s room to the side of you for this one. I’m trying to avoid too many dogs in this video so hopefully you have a few less obstacles! You step one leg out to the side- you don’t want to overextend here. Make sure all your toes are still facing forward. Don’t move the foot sideways on the step out leg. You keep the leg you kept in place straight as you stick your b***y out and lowering body as you keep your chest up and bend the step out leg like you're doing a one legged sit to a chair behind you. Raise back up and bring the leg you stepped out with back to the starting position. Again you can continue to work the same side or alternate.

Sparkle Up Buttercup

10/22/2021

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