OMG! This about routine is KILLER! And all you need are dumbbells!
But before you jump to the workout, I want you to remember that doing ab exercises like this is NOT the only component to abs.... and having abs is NOT the importance here. The importance is building a strong core so you can perform compound movements like squats, deadlifts, bench press, etc. with better form and control, and therefore lift HEAVIER!!!
And you don't NEED an "ab day" - you just need about 5-10min 3-4x a week after your MAIN workout! 10000000 crunches a day is NOT the key to abs!
So, here are some killer moves you can do at the gym or at home!
At Home Workout Guide + Obsessed to Free
This offer is INSANE. I can't even. You get my At-Home Workout Guide PLUS my ebook on how to better your relationship with food, fitness, and your body image for the price of ONE!
When it comes to planning my day, I am the queen of organization. I love making lists and writing things down to make sure I am as productive as possible. So today I am sharing with you my top 5 habits to ensure you have a successful day!
4 and 5. Be proud of what you accomplish AND set time for YOURSELF. We are busy people, but it's important to set aside time just for you to RELAX. And maybe during this time you can also take a few moments to acknowledge what you accomplished each day. This will help you stay motivated and you DESERVE the recognition!
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WOWZERS. I can't believe this year is coming to an end! It always comes up so fast!
I take the month of December to not only grind hard (always grinding), but to reflect on the year and manifest what the new year is going to look like.
This post is going to focus on my personal fitness goals and body composition.
2017 Fitness, Body Composition + Goals
This was the year that my training truly changed. I have been lifting for a few years, but this year I was PROGRAMMING my strength training. AKA I was deliberately using different styles of training to get stronger and break through plateaus.
I focused on progressive overload to the MAX and put my attention towards 3 main lifts: bench, squat, and sumo dead lifts.
There were ups and downs. Some days I felt weak. Like I wasn't progressing. I questioned if I should EVEN be lifting!?
Trust me, I have even cried in the gym... multiple times.
But most days were amazing. I set goals and I took action on how to achieve these goals. I go into the gym with purpose and I leave feeling accomplished. I plan on continuing that throughout 2018.... but being even stronger ;)
This is my body composition at the beginning of December 2017. As for weight, it honestly has not changed much, but the shape of my body has.
My weight fluctuates. But that's normal. I worry less about weight and more about my performance in the gym.
The biggest strength improvements have been in my legs (glutes, quads, and hamstrings), and my chest.
Prior to this year I was not benching. Now I am benching 3x a week. Kinda fell in love with a move that I used to fear.
My shoulder definition has improved, but that's a goal of mine for the new year - focus on finding the "right" shoulder strengthening for me to see MORE growth.
And even though my leg strength has improved, I'd like to feel more confident in my squat. Another goal for the new year.
My relationship with the gym is the best it has ever been. Why? Because I go in with a PLAN. I know exactly what I'm doing each session and for what purpose.
My food intake has also increased quite a bit this year, especially the last half. This has helped increase my strength + muscle mass greatly.
I still eat intuitively but I ensure to fuel my workouts properly (and in a way that works for me), to see results. That can take experimentation. But it is possible.
This lifestyle is truly incredible. You get to experiment with your body, how strong you are, physically and mentally, and you get to HAVE FUN.
Seriously, if you aren't having fun, you need to re-evaluate what you are doing.
Is it because you aren't progressing? You don't know what you are doing for your goals? You don't have accountability? You are bored?
My 12-Week Guide To The Gym
I am gearing up for the second round of my 12-Week Guide To The Gym. This program is very similar to the way I train. And if followed with dedication, passion, and positivity - YOU WILL SUCCEED.
You learn the ins-and-outs of the gym, terminology, HOW to train for your goals, exact exercises, reps and sets you should be doing and more!
All details can be found HERE.
This program also takes into consideration FLEXIBILITY. I have women who have done the program from home, who have modified the program, who have had to take weeks off. There is NO PRESSURE to be consistent 100% but I do recommend being dedicated and as consistent as possible - that leads to the best "results" in terms of learning and moving forward.
If you are interested, please reach out to me on Facebook or email me at firstname.lastname@example.org to reserve your EARLY BIRD spot!
I am so excited to work with you and we can crush goals TOGETHER!
oh and p.s. check out this video about New Year's Resolutions and if you are just setting goals or are you ACTUALLY doing something about them?
OMG guys! I had no idea what to expect when I created this workout. I just knew that I wanted to combine a yoga flow with elements of HIIT...
Well OH BOY!
This was KILLER and it's just about 15 minutes long!
This is the perfect way to stretch + sweat + workout your abs like crazy!
Give it a try and let me know in the comments if you want more!
Want to learn how to do the splits?
I NEVER thought it was possible for me to be flexible. Why? Because I simply didn't try.
That was until I started getting into yoga and finding peace and calmness while stretching. A few years ago I made it a goal to do the splits and here are the stretches that I held every day for 3-4 weeks for 1-2 minutes to help open up my hips:
You have to be PATIENT. Hold each of those poses for 1-2 minutes. And those 1-2 minutes might feel like FOREVER but try to find relaxation in stretching. I usually did this first thing in the morning or right before bed.
Now I stretch on a regular basis as part of my workout routine and yoga practice.
The reality is, it may take a while to actually get into the splits depending on how tight your hips are, how much stretching and yoga you do and how much work you put on your hips (if you squat and dead lift a lot without stretching).
Here is a video showing flows that I do to warm up before sitting into the splits.
Yesterday it all built up and I had to let it out.
You all know what I'm about - ditching the diet, training hard, and loving your body.
But the thing is, I am the minority in the fitness world. Most trainers and fitness influencers do not GIVE A F*CK if their plan is a quick fix or if a girl develops an unhealthy relationship with food because of it. They just want to make $$$$ and have the largest number of followers ever.
I mean, I get it. My business is full-time too and of course, growing your community is important.
But what is more important to me is having GENUINE people who want REAL help. No quick fixes. No lies. Just honest, genuine help.
And that's what I do.
So yesterday I went live on Facebook and LET IT ALL OUT!
This kind of message needs to be heard and it needs to be heard more.
Because women are STILL suffering. They are bombarded by these unrealistic and unattainable message when they should be taught about fitness and food in a "back to basics" approach...
EATING AND TRAINING.
EMPOWERMENT AND STRENGTH.
If you feel like you are stuck in the diet mentality (feeling pressured to eat, look, and exercise a certain way, constantly worried about food, calories, and your weight) - that's okay. Unfortunately it's normal.
But if you are READY FOR CHANGE, check out how we can work together below.
What would I recommend for You?
Surviving The Holidays Guide
At Home Workout Guide
Personal Workout Plan
These are all ways we can work together from now until the end of the year! YOU can end 2017 however you chose. YOU have the choice to better your relationship with food and your body. YOU have the choice to get stronger.
What choice will you make?
Staying consistent in your fitness journey is more about than just going to the gym 6 times a week. There is a mental shift that comes along with it to keep you motivated, positive and feeling good about your routine.
W4. Celebrate your successes - Whether it's the fact that you simply made it to the gym 4-5 times this week, or you did an exercise that was completely new to you, CELEBRATE YOU. We tend to forget about the "little" things. But those small things add up each day and we need to be PROUD of ourselves for achieving them.
5. Remove yourself from negativity and say hello to positivity! - Surround yourself with people who motivate and inspire you. There may be people in your life who do not fully understand your fitness goals, but if it makes you HAPPY then focus on you! It's also important to find a tribe who supports you and motivates you. Hangout or find friends online who are "more advanced" than you so you can learn from them. That is how you get stronger!
Let me help you reach your goals!