Boulder Shoulder Circuit 

Guys – it’s been who knows how long since I’ve posted a workout. Do I even still fitness? Of course I do. I will always enjoy getting a good workout in – but for about almost a year there I was so deep into nutrition that it’s usually where my brain was at. Now that I’ve had the chance to get back into my workout routine, I am really embracing it.

I love shoulder day because it’s a fun, short, and sweet workout that leaves me feeling powerful for the rest of the day. I decided to share what I would typically do for a shoulder circuit – so go on, build those boulders!

You can do this workout at home with a couple of dumbells, or at the gym – wherever you are comfortable. The goal is to burn those shoulders up – so you want to pick a weight you feel comfortable doing a circuit with, being able to do about 8 reps of each set.


Boulder Shoulder Circuit :

  • Front Raises x 8
  • Shoulder Press x 8
  • Lateral Raise x 8
  • Bent-Over Lateral Raise x 8
  • Front raise + pause at the top for 10 seconds x 8

That last move is guaranteed to burn! Repeat the circuit 4 times. Then go on with your bad self.

Do you guys love shoulder day? Do you like working out at home, or at the gym? Let me know in the comments below!

 

IMG_7348

Leg Workout 09/02/16

Hey guys!

It’s been a while since I shared a workout with you guys, so I figured a post like this is way overdue!

I haven’t been in the gym consistently for three weeks – life happens. I was on vacation, and then sick, and then moving. But I’m back at it and it feels so great.

I didn’t have much time today but none the matter; I’ve found that basing my workouts on quality as opposed to quantity has really been a much better focus for me!

 
Today’s Leg Workout:

  • Warm up with bodyweight squats 
  • Barbell squats, super set with barbell hip thrusts
  • Cable Pull Through – great for a more glute-isolated move
  • Leg Extension
  • Stiff legged Deadlift 
  • Hip Adductor 

 

I also don’t want you guys to forget that building great muscle also requires adequate nutrition! So don’t forget to fuel your bodies with the right stuff.

Have a great Friday everyone!

Why I love working out with a PARTNER! 

Hey everyone!

It’s been a minute since I wrote a fitness inspired post. Well, today is that day!

Now, some days I really do just wanna get in the gym, fuck shit up, and leave.

But there are definitely days I enjoy having a partner to work out with… and here’s why:

Accountability. When I’m working out with a partner, I know they are watching me and how hard I work. Think I’m gonna half ass it? No way Jose! I’m being subconsciously evaluated! I’m not on my phone, and I’m not sneaking out early for a donut. I wanna show my partner what I can do. I find that working out with someone else brings out the best in me, especially when it’s with someone who shares the passion for fitness that I have.

Having a spotter. It’s so awesome to see yourself move up on the weights… but sometimes it can be risky to push yourself too far without a spotter! I love having a spotter for my bench press.

Trying something new. A great part of working out with a partner is discovering how they do things differently than you. They might have tips and tricks you’ve never even heard of before. Or maybe working out with a partner will give you the courage to try something new together!

Pure entertainment. I work hard in the gym, but I also like to have fun. It’s fun sometimes to have someone to talk to between sets, to observe other gym-goers with you, to just plain be a part of the experience you are having. To share in you overcoming your challenges! And maybe even to squeeze in a few laughs.

… and take a few pictures of course too 🙂

The photo above is me with my workout partner, my boyfriend Matthew. Matthew is a great motivator for me in the gym! His workouts are intense and very goal oriented – so when we work out together it’s never a bad workout – we go all out! He has also been in the fitness world 6 years longer than me, so the knowledge I have gained just by having him as a teacher has been amazing.

 

If you ever work out with a partner, here is a link for exercises that you actually participate in with your partner (it takes twooooo baby).

 

Thanks for reading!

 

 

 

 

 

 

 

 

 

 

 

 

Back to Basics Back Workout

Hello everyone!

It’s been a while since I posted a workout so today I thought: hey why not?

Today my partner and I decided to switch things up for our back workout. We called this one a “back to basics” workout because we kept the movements simple & heavy.

I really felt this one. The way this workout starts off is brutal. Brutally awesome. If you’re dying for a good back workout, try this one!

IMG_9559

Workout –

  • Rack Pulls – 1-inch below the knee (squeeze traps on the lockout)
  • Bent over barbell rows 
  • Neutral Grip Lat Pulldowns
  • Dumbell Shrugs
  • Cable Pullovers 

 

IMG_9565 IMG_9566

(Pulldowns  – positioned on the knees for full stretch)

The other good thing about this workout was that for back day, it was a quick one. We don’t always have the luxury of time. Keep all of the sets heavy. I’m definitely looking forward to building this back up over the next year – I need more lower back strength and I would love to gain some width in my lats.

Have a great week everyone!

How to Build your Butt!

The women in my family are blessed with great bum genetics. But last year, after going through some stressful and unfortunate circumstances, I was down to 102 lbs and struggling. Truthfully, I didn’t want anybody checking out my backside; I was ashamed because I felt like I was simply wasting away. I wanted to gain weight, but I wanted to do it the healthy way.

For the last year and a half, I have been determined to be the best I can be; mind, body, and soul. And butt. Here are my tips for building a bigger, better butt!

My butt progress, approximately one year between photos 

SQUATS are obviously monumentally important if this is your goal. The big thing here is proper form and squeeze at the top. Go below parallel. Be consistent with your squats, and try to increase weight every couple of weeks. The heavier the squat, the bigger your butt will grow to compensate and support you.

GLUTE BRIDGES are my all-time favorite booty exercise. Again, don’t forget to squeeze at the top! I do these with my back against some kind of support, usually a bench. Throw a barbell across your hips and thrust! Aim for 8-10 reps, 4 sets.

CLAMSHELL EXERCISE really helped me shape those side glutes. This link explains proper form. I’ve actually never used a band; I typically place a plate weight on my outer knee during the reps; increase the weight and you increase the difficulty of this exercise!

I truly dislike LUNGES, but I can’t give them up because man do they work. What’s great about lunges is you can do them anywhere. I grab a couple of 10lb Dumbbells for each hand during my lunges. On the days when I want to focus more on my quads, I do raptor lunges, which are lunges with a shorter stride.

Stuck with it! Progress will happen slowly but surely. I can’t wait to compare pictures another year from now!

Cheers!

How to Create Your Dream Core

Defined abdominals aren’t for everyone, you either want them or you don’t. If you DO want them, this post is for you!

Creating a strong core was something I was initially drawn to in fitness – and initially I worked them out during almost every workout. Not only us a stable core important for fitness in general, but I love the way a strong core makes me feel. It took about a year to get where I wanted to be, but my hard work did pay off!

 Current ab situation, a little less lean than usual nut they’re under there!

Abs: The world doesn’t begin and end with them but damn, they are fun.

Here are a few tips to achieving a more defined core:

1. Reduce body fat. Yup. This is why they say “abs are made in the kitchen”. Because you can have great abs, but typically the ultimate goal is usually to have all that hard work become visible. Reducing body fat isn’t easy – it takes a lot of hard work, determination, and usually a lot of meal planning.

2. Be consistent. Whatever your goal is, you’ve got to consciously work on it. If you really want those abs, be consistent in setting time aside to work them out exclusively – at least 2-4 times per week. Also, when it comes to training don’t be afraid to mix it up! If you continue to do the same boring old ab routine, you will be way less inclined to keep up with it. Lastly, don’t forget to engage your core during the rest of your workout routine.

3. Slow movements. What this really comes down to is engaging your core. You want to do slow, controlled movements to get the most out of your workout. Personally, keeping this in mind was a game changer for me. I highly recommend slowing down and really contracting your ab muscles when working them out.

Try adding this quick ab workout onto the end of your routine: 

  • 15 sit-ups
  • 15 leg raises
  • 15 heel touches
  • 15 boat pose

Good luck on getting those abs girl, and all those other goals too.

Should you Start Doing Front Squats?

Hello Strong Babes!

I have been struggling hard for the last year to grow these legs, but they are crazy stubborn, and therefore still my weakest point. Well this week I added a new addition to my leg workouts, and I think it’s going to be a game-changer: Front Squats. 

IMG_4620 (2)

Check out these legs today!

Regular squats are a must-do for leg-day champs. The front squat variation has the weight placed on the shoulders – this forces the quads to do more of the work. This is totally one of those exercises that totally exhausted my central nervous system. I love the intensity and quad activation this variation brings!

Changing up your routine can be good for your body and your mind. Yes- it feels good to mix it up sometimes!

Thinking of trying something new? Try something that surprises your body – it might inspire you to go into overdrive and work that leg-day extra hard.

I followed the front squats with:

  • back or ‘regular’ squats
  • stiff-legged deadlifts
  • calf extension

Now that I’m incorporating these in on leg day, I can’t wait to see my progress a few weeks down the road!

Have you ever done front squats before? What did you think of this variation? Let me know!

Straightforward Shoulder Workout

I’ve been readjusting my focus for development towards different parts of my body every couple of months. It’s important to assess what needs tweaking, perfecting, or even just extra attention every once in a while.

Right now, I’m really into building round, strong shoulders! Maybe it’s just summer calling me, but these hot weather tanks deserve some beautifully capped shoulders. If you are a beginner, here’s a routine that you can give a shot! If you’re more advanced, I hope you’ll take some inspiration to change things up.

 

So check it out, here’s my shoulder workout for gorgeous well-rounded shoulders!

  • Front Delt Raises – 4 x 10
  • Standing Shoulder Press – 4 x 10
  • Bent Over Rear Lateral Raises – 4 x 10
  • Rear Pec Deck – 4 x 10
  • Side Lateral Raise – 4 x 10
  • Shoulder Shrugs – drop set to failure

Of course, you can play around with the sets and reps. I find for me personally, I get the best results in my shoulders doing higher reps and really exhausting my muscles.

And of course – don’t forget to EAT if you want to GROW!

Happy Lifting!