Leg day–ah, it brings a smile to my face.
I’m pretty well known for giving tough leg workouts. A lot of my female clients look forward to leg days with me after seeing their progress and results! So you’re in the right place if you want to tone your legs and get some nice definition 🙂
Now, don’t worry–this isn’t going to kill you. We are going to do some leg exercises that’ll create a nice foundation for your legs to build of off and get stronger from. These aren’t all exactly beginner exercises, either (it’s a bit of everything!), which is good if you’re trying to get out of beginner stages! This’ll give you a taste of what else is out there in the fitness realm.
I know how hard it can be to workout the legs at home sometimes, so I am giving a full leg workout, at home, that you can do with a couple bands/weighted items!
Being a Personal Trainer is both a blessing and a curse. Don’t get me wrong–I love my job. Every second of it. I love training clients, advising them, and pushing them to limits they didn’t know they had. It’s my favorite job thus far.
Buuuuuuut, there are some downs. If you want to become a Personal Trainer, please DO! I will fully support you for it! 🙂 There are some things I’d like to address, though, that will help you down the road that I did not learn from anyone else before I began my journey.
You’ll get sketchy clients
I’ve had clients where they would come most of the time, but other times, wouldn’t even bother to call and say they weren’t coming in. That was really disappointing to me, because my time was being wasted, waiting for a client that ended up never coming. You’ll find out that a lot of clients do have very good reasons why they weren’t able to come, but please, just let your trainer know when you can. I usually worry about clients if I know they’re really punctual, because you grow relationships with most clients.
Most gyms will have a late/no-show policy (thankfully mine does) that will help you out with this. For me, though, this was a hit in the gut. All I want to do is train people–heck, I get excited for them when they come to workout! But, if they’re not going to put in the effort, I can’t always help them. And that’s something that I had to learn–we can only be accountable of ourselves, and aim to help others as much as we can. Read More
As the heat and humidity are at an all time high, I think about how just a little over a week ago I was in NYC. I strongly believe that active rest days are days to explore. Every weekend I try to go out somewhere exciting and just walk, run, whatever my heart desires. As long as I’m moving, and I’m outside (unless it’s as hot and humid as it is right now!), I’ll be a happy camper 🙂
The family and I went to New York City on a beautiful 75 degree (F) day and were not disappointed! The weather was so nice, and we walked about 7 to 8 miles. We went to Central Park and walked to Times Square. Here are a couple photos I was able to take that looked pretty rad!
If you don’t know already, I love taking pictures. I used to take photography classes, and prefer black and white film cameras, but digital photo taking has it’s pros as well. Anywho, let’s get back into my little trip! 🙂
I love how everyone is just doing their own thing in Central Park–playing sports, watching shows, sunbathing–it’s all fascinating to me! Lol. Everyone is in their own little space and just doing what they want, and it’s awesome.
One big perk of Central Park is the shade–yeah, it was still nice out, but Summer is Summer for a reason 😉
Losing weight sometimes feels like pulling individual hairs out–time consuming. You can be eating healthy, going to the gym, and still feel like you’re coming up short on results. While it could be because of diet or your gym habits (which I can help you discover and fix in this post), let’s talk about another alternative that is easy to bring into your own lifestyle. Say hello to my little friend, Intermittent Fasting.
What is Intermittent Fasting?
In the shortest terms, Intermittent Fasting (IF) is going for a period of time without eating. During this time, you only drink water, and you’ll notice that it feels different. You’re not exactly hungry, which you would think would be just the opposite.
You start to get an actual feel of when you’re hungry or just bored, too, which helps you even more to prevent overeating in the future.
How to Lose Weight with Intermittent Fasting
Some people who love to do a 24 hour fast.
I, on the other hand, do a two day per week, 16 hour fast and 8 hour eating window. Why not everyday? I like food, that’s why (lol). Weight loss is also not my number one goal right now. I do this on Saturdays and then the other day changes week to week.
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There’s nothing better than having your own home gym! No excuses that you can’t get to the gym, because you have everything you need, right in the comfort of your own home!
Now, if you’re working out at home because you don’t like going to gyms because of all the “muscle heads” and onlookers, read my article here. There’s nothing wrong with gyms, and they have everything you would ever need in any workout you find, so don’t let others impact whether or not you go to one 🙂
Home gyms are good for when you can’t afford a gym membership, or as a supplementation to a gym. Again, gyms have everything you need, so it’s best to still go to one, but the things you can accomplish with a home gym are phenomenal.
As if plank alone wasn’t enough, today I am going to share with you a plank workout! Planks are great at building the core while working your total body. With these plank variations we will be working the WHOLE core. It’s a quick workout that will leave your abs crying.
While planks are pretty hard when you’re first starting off, regular planks can get a little.. boring. So working on plank variations is always a fun challenge and will make your workout more interesting.
We’ll be working out the whole core. This workout can be for any fitness level, as all the exercises can be modified on the knees.
Have fun! 🙂
Happy Wednesday everyone! I hope everyone had a wonderful start of the week, and got some good workouts in! I was able to do both a back workout and a sprint workout on Monday and realized during my sprints that beginners probably didn’t know how to start sprinting. Or why to start sprinting.
Sprinting promotes fat loss and keeps muscles
Since sprinting takes such a toll on your body, and it’s energy systems, you burn more calories in less time. This means that if you’re short on time, you can get a quick workout in and reap some good benefits.
I get that sprinting can look intimidating (you’re running as fast as you can for the most part), but it’s always worth trying new things. And this can help you to reach your goals faster than you’d think 😉
Make sure you eat a snack beforehand and allow it some time to digest–nothing worse than puking on a track, am I right? (Thankfully haven’t been there)
Let’s do this!
I’ve created a little pin that has everything you need so it’s all in one place for your workout 😉
“It takes 21 days to create a habit”–I’ve heard this saying a lot! You gotta keep doing something over and over again for it to become a habit (and hopefully it’s a good one!). Makes sense, doesn’t it?
BUT what you don’t realize is that those “21 days” are difficult. It’s a journey and if you really want it, you will fight through thick and thin to reach it. THOSE are the people who are able to change their habits. That will is what separates those who go to the gym and crush their goals, and those who go for a week and then find themselves with no time (or desire) to go back.
If you really want to get fit and be the healthiest you’ve been, there are a couple habits you can learn that will let you feel (and look) your best. And they’re not difficult at all!
Before I even start this post, let me tell you something that’ll help you with your anxiety/negativity on why you’re remaining the same or gaining weight from working out–this is perfectly normal, and NOT a bad thing.
It doesn’t make you fat. It doesn’t mean you’re not doing well with dieting. For the past two years, I’ve remained the same weight, while my body changed, and my muscles began to appear and my stomach began to shrink and define. That number on the scale does not determine how well you’re doing. 🙂
Why You’re Not Losing Weight
Let’s talk a little bit about muscle vs. fat.
Upper body workouts become an addiction after you start to see your muscles peeking out. I used to passionately dislike upper body days; legs were so much easier and I could push myself the hardest through them. But, upper body is very difficult for most women at the beginning of their fitness journey. This is because we do not have the same hormones our male counterparts have, who can almost automatically do pull ups towards the beginning of their journey, which stinks >:( BUT, never fear, we can totally get there! I love to work with my clients on progressing to pushups and pullups, and in order to achieve those goals we have to work out the whole upper body. So let’s start with a back workout 🙂