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Wednesday, May 15, 2013

Couples That Workout Together, Stay Together

Real talk right here. Lifting heavy ass weight or racing on a tartan track creates a huge rush of endorphins that are almost opiate-like. Not that I've ever had an opiate high, but who better to share that "high" with than the person you are physically, mentally and emotionally attracted to?

An observation that I've made in several co-workers or friends relationships, is that one person in that relationship is dedicated to fitness... Usually the guy, and often times, the girl takes offense to the guy "choosing gym time over quality time with her," at home, plopped on the couch. This is where choosing to hit the gym with your spouse can be beneficial in all aspects. Not only are you knocking out some cals, building some muscle, letting out any frustration and helping to boost your metabolism, but you're also showing your partner that you care enough to enjoy his (or her) hobby with them so they don't feel like they have to choose.

My professional advice? Workout together and make a routine of it. Working out with your partner can greatly improve your sex life, and not only are you BOTH looking hot as hell, you're feeling hot as hell too! So there. 




Wednesday, May 08, 2013

Lift & Tone That Derriere

I didn't realize how hard it was to write about a butt until I decided to write this post...

Alright. In high school and even college, I believed I had decent glutes and while browsing through old swim suit photos last night, I realized that the glutes I thought were nice are actually nothing compared to how my glutes are now. My derriere has lifted, tightened and grown tremendously in the past four years since I started lifting. So.... I'm going to share a couple of my booty routines with you!

The key to muscle growth is the correct amount of rep ranges to produce muscle fatigue, timed appropriately with how much protein you're feeding yourself AND your rest intervals. Crazy, right? Who knew there was so much work to getting a MUSCLE to grow. I'll provide a "beginning" booty workout and an "advanced" booty workout. I assure you, both will fatigue your glutes and help them tone up!

Beginners                            
Exercise
Sets
Reps
Tempo
Rest
Prisoner Squats
3
12
Medium
0s
Walking lunges
3
10 each side
Medium
0s
Step ups w/ reverse lunges
3
12 each side
Medium
0s
Single leg deadlift
3
12 each side
Medium
1-2 minutes


Advanced
*I lift as heavy as I can while still maintaining proper form for these exercises. As the reps get lower, I add more weight. Otherwise known as a "Pyramid Set"

Exercise
Sets
Reps
Tempo
Rest
Back squat
3
12, 10, 8, 6
Slow
0s
BW Tabatta squats
3
12
Fast
60s
Romanian Deadlift
3
12, 10, 8, 6
Slow
0s
Iron Mikes
3
12
Fast
60s
Weighted Glute Bridges
3
12, 10, 8, 6
Slow
0s
Stiff leg deadlift
3
12, 10, 8, 6
Slow
60s


Happy booty growing! 
xoxo

Saturday, May 04, 2013

A New Plan

Something that's important in the fitness industry is to give continuous motivation and support. It is my number one goal to help my clients succeed in every way they can. I tell my clients that I am there whenever they need me, I don't care if it's 11:30 at night, if I can help you get closer to your goal, it's worth it to me!

While I was in California last week, I took a few hours to really plan out my short-term goals. My updating has been wishy-washy and I seem to be running low on interesting ideas! So, my goal is to provide you with something new every Wednesday.. Be it a motivational photo, a demonstration of a helpful exercise, a video, a recipe, or anything of the like. I post to Instagram almost daily, so if there's nothing here, be sure to check that!

Xoxo, love
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