It's the end of the week! YAY for that ♥ ♥ ♥

Since the work week is almost over for most, and the summer weather is starting to come to a close, we thought that it would be a great idea to post about ways to decompress and relax without breaking the bank or loosing your mind while planning your much needed R & R. Now for some people, relaxing means totally checking out. No technology, no interruptions, and no concerns (that sounds awesome right about now!). While others consider relaxing to be just simple time away from work; spending quality hours doing the things you love or being with loved ones. Neither version of relaxation is wrong. It really comes down to the person and what they're into. So let's try and find what you may be into with a few suggestions on ways to relax, and get you on the road to feeling reinvigorated and inspired.

A good book ain't never hurt nobody!!!

A good book ain't never hurt nobody!!!

  1. Reading- Now this is something that won't break the bank and can literally take you on a journey without leaving your couch. It's relaxing and allows for total engagement and escapism. Are you into adventure? Mystery? Thriller? Romance? Biographies? Great! Pick up a book, find a quite place where you won't be disturbed, and READ GIRL! We want to see that heart of yours pounding from time to time while your reading too... we know there are some really juicy reads out there ;-)

2. Getting Pampered- Getting a mani or a pedi or both can be just what the doctor ordered. It can be truly relaxing to have a hand and foot massage. If you've got a really great person going to work on those little piggies of yours, they'll incorporate reflexology into that pedicure and change your life that day! And try not to go asleep on that manicure. With all the different styles of manicures these days (diamond soak, chocolate manicure, dry manicure, etc.) you may need to be rolled out of the joint after getting your hands and feet pampered, lol!

Day trips, night life, girls weekend, whatever! Just get out there and explore. You deserve the excursion. 

Day trips, night life, girls weekend, whatever! Just get out there and explore. You deserve the excursion. 

3. GO SOMEWHERE!!!- Sometimes it's just a matter of packing an overnight bag, and staying overnight at that local B & B you've been eyeing, or making it a girls night and staying somewhere other than your own place. Staying in new surroundings even for just one night can have renewing benefits. We can't suggest this tip without mentioning Airbnb. We can't say enough about this site and all the traveling possibilities it allows you to have. Ever thought about Paris? London? Tokyo? Check out Airbnb and go somewhere :)

Just a little lower but go rough, lol. A little soreness is expected when you're working out the kinks.

Just a little lower but go rough, lol. A little soreness is expected when you're working out the kinks.

4. Massage Anyone?- Some people feel that a life without massage, isn't a life worth living. Not sure if B.U.L. would stand behind that statement, but a good massage can do wonders for the body, mind, and spirit. Whether its full body, shoulder, back, Swedish, or anything in-between, get your massage on.

Swimming is an amazing way to incorporate a low-impact full body workout into your regime.

Swimming is an amazing way to incorporate a low-impact full body workout into your regime.

5. Blowing off Steam- This one is great for releasing endorphins, relaxing, and getting a good workout in. Head to your nearest gym and exercise. Break a REAL sweat ladies. Don't worry about your outfit, your hair, etc. Just get in a gym and starting moving. That release will do wonders and you won't regret the time spent. Got a boxing gym near you? Go in for an introductory class and see the relaxation come over you after going a couple rounds on the good 'ol punching bag. Know how to swim? If there's a pool near you, why not go for a swim to decompress. Not only is swimming an amazing full body workout, but it's also low impact with high rewards. Not to mention the water propelling you, and making you feel weight-less is pretty cool. Make sure there's a lifeguard on duty, wherever you choose to swim, and be careful of swimmers ear ;) 

Making it count and then resting the mind. If you've got an amazing view as well, you're truly going to give your mind that much needed focus.

Making it count and then resting the mind. If you've got an amazing view as well, you're truly going to give your mind that much needed focus.

6. Meditate- Ok this one can be a little challenging at first. We've added this one to our morning routine here in the office and boy does it truly help get the motivation juices going. Meditating doesn't have to be long sits on a yoga mat with chanting music playing in the background. It's really just quiet time for you to focus your mind and your thoughts. You're getting a break from the world around you, and taking some real ME time. Enjoy!!!


So there you have it. Some tips from #teambuilduplife on how to relax yourself at the end of the week. You've got all the time in the world to get things done, but sometimes you need to take a moment and re-group. It's good for you, we promise.

We hope everyone incorporates some of these tips into their weekly routine. Comment below any additional relaxation tips you may also do, and how they've helped you reach your goals like a boss.


DO YOU WANT ARMS LIKE SERENA WILLIAMS? Killer Arm Workout to Get You There.


We don't know about you dolls, but we absolutely adore tennis juggernaut, Serena Williams. Not only is she an amazing athlete and beautiful woman, but her work ethic and determination to succeed at whatever she sets her mind to, is impeccable! We'd love to meet and interview Ms. Williams one day for the site, but until that lucky day, let's focus on one of her most talked about assets. That booty? Nope.Those legs? Nope. Those arms.

Or should we call them GUNS??? She's been clocked at hitting a serve to an opponent at over 200 mph, and we can certainly see why. The below arm workout is inspired by Serena Williams.

July 6, 2015 - Source: Ian Walton/Getty Images Europe

July 6, 2015 - Source: Ian Walton/Getty Images Europe

This is a beginner-intermediate arm workout that will definitely get those guns of yours burning. If you're just beginning your fitness journey, please take this light and slow. No straining or injuring those precious arms of yours, cause you'll need them to continue building up life. Hold each rep for 1-3 seconds [at the top] and remember to breathe normally while performing this workout. Arms can take some time to lean out and define, so be patient with your progress but keep it up. You're well on your way to those toned and defined GUNS that you're striving for. So go on, workout those arms, and give Ms. Serena Williams a run for her money :)

As always, please consult a licensed health care physician before starting this or any other workout regime.

Comment below and let us know what you think. We'd love to hear from you and know what other exercises you do to build those arms of yours.


Arm workout is courtesy of the amazing folks at workoutlabs.com. 




Six Pack Abs in 3 weeks?! Got a VACUUM???


Relax, we are not going to pump or vacuum our stomachs here. That would be VERY un-B.U.L. don't ya think?! (eyebrow raised) - The Stomach Vacuum is an isometric contraction (tenses the muscle without moving it) of the Transversus Abdominus (Big words, I know).


A strong transversus abdominus can create a stronger Valsalva Maneuver (the powerful exhale necessary to contract your abdominal muscles during an intense workload). This is one of the best exercises you can perform to shrink your waistline in a short amount of time. Many can knock 2 to 4 inches off their midsection in as little as 3 weeks with this technique. Also, building this area of the abdominal muscle will help you gain more control over your "abs", assist you better in explosive lifts, and give you that nice washboard look. Stomach vacuums take practice, and a little bit of patience, but they are extremely effective.

To execute the Stomach Vacuum, stand upright and place your hands on your hips, and exhale all the air out of your lungs, completely. Expand your chest, and bring your stomach in as much as possible, and hold. Visualize trying to touch your navel to your backbone. One isometric contraction of "X" seconds is one repetition. Check out the sample workout below.

Once mastered, the stomach vacuum can be performed in a standing, kneeling, seated, and lying position. So no excuses for avoiding abdominal training if you are stuck in traffic, you city-folks ;-) 

As an added bonus, you can use the Stomach Vacuum when doing your regular abdominal workouts. Focus on pulling in on the transverse abdominus. Simply do this by pulling in your stomach as far as you can and flex your groin muscles, as if you are trying to stop the flow of urine. 


Training days for the Stomach Vacuum are Monday, Wednesday, and Friday.

Week 1: 3 sets of 20 seconds

Week 2: 3 sets of 40 seconds

Week 3: 3 sets of 60 seconds

Get ready for some strong, sexy, abs. Midriff season anyone?

Please remember that although the stomach vacuum is a great exercise/workout to tighten that waist and flatten your tummy, it's in no way a replacement for a healthy diet. As they say, ABS are built in the kitchen and maintained in the gym!

Leave a comment below and let us know how this workout was for you.


The Hardcore Butt Workout- Building that Shelf!

I wanted to make a post about my butt workout that I dedicate to Sundays. I often get asked by other women, how do you make your butt round and firm. The only answer I can give you [and them] is hard work. Like most things in life, you have to exercise patience and dedication. I'm definitely in the gym a lot... 5-6 days a week to be exact. I've been athletic my entire life, but I'm always looking to get better and stronger. A healthy life for me isn't an option, and hopefully this little workout will motivate my readers to get back on track if you've fallen off recently with a healthy commitment, or encourage those who are sticking to one.