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Francesca ~ 16 ~ Junior ~ Track & XC Runner ~ Maintaining a healthy lifestyle. --
70% Diet - 30% Exercise - 100% Mental

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Photo taken yesterday.

   My attitude towards “Hey, can you take a picture of so and so while I so and so…” is usually “Yeah, I can do that…”. My job is fun, and for the most part you learn something every time you’re out.

   When an Olympic athlete asks you to take some photos for a new line of work, that “Yeah” turns more into “Whaaaaa????!! Definitely.” So today, I did just that. At the beach. The shots will be more refined in the future, but just to kind of warm up and try to figure out the end goal we took some shots down at the beach. Here are a few for now…

Olympic Athlete Chantae McMillan in St. Augustine, Florida. (By the way, she does the heptathlon, in the track and field division. 1 or 2 events clearly isn’t enough. 7 is required.)

Photos by Dan Florez using Pentax equipment. Like all others on here, please don’t duplicate without written consent.


Squats! Everybody loves squats. Squats are honestly amazing for your legs and booty. They even help strengthen your back too! They’re just all round awesome and great for shaping your body.

P.s sorry for my awkward face hahaha but I do love the way my arms are looking!


  • Begin in standing position with feet at hip width or slightly wider apart with toes pointing forward.

  • Flex at your hips and knees to lower your seat to knee height, with your knees positioned over your feet and not extending past your toes

  • Push through your heels and engage your glutes to return to the starting position

  • Keep chest up, shoulders back and core engaged throughout the movement


  • Incomplete range of motion

  • Weight forward into the ball of foot rather tan sitting back into heels

  • Knees tracking in front of the toes or buckling inward


  • Modify the range of motion in the descent or hip/knee flexion

- hard-workpaysoff





The word ‘tabata’ should scare you. This is so intense!

that’s just dancing.

you do that when you hype as fuck.

Challenge accepted.

jlareine This is one of your workouts of choice, right?