If you're feeling lost amid the insta-workouts and products....just hammer the basics. You can't go wrong with a basic push, pull, squat, and hinge. Keep it simple 😁😘💋
2021-05-03 14:10:58 +0000 UTC View Post
One workout won't make you fit, just like missing one workout won't make you fat. STOP obsessing over perfection and focus on CONSISTENCY. Just keep showing up for yourself! Schedule your workouts and treat them like an important meeting with yourself. You wouldn't blow off your boss, would you? So don't blow off yourself.
2021-04-28 22:42:31 +0000 UTC View Post
ITS JUST SO OVERWHELMING TO START A NEW DIET AND EXERCISE ROUTINE! Then do one at a time! Don't try to overhaul your entire life overnight. Try and start going for a daily walk or tracking your protein intake. Start some small at home workouts for bring your lunch to work instead of getting takeout. Don't try to run a marathon your first day of training...be kind to yourself 🥰
2021-04-21 21:32:18 +0000 UTC View PostYour exercise should bring SOME type of joy, satisfaction, excitement.... SOMETHING that makes you happy. I could never do back hip pullovers as a little kiddo in gymnastics...now here we are quite some time later with the strength and understanding. Work hard, play hard 💓❣️ Go have fun training today!
2021-04-20 18:01:59 +0000 UTC View Post
Realizing everything you're wearing is a gift from a client or fan ☺️ Love y'all Btw... Dyed my hair a bit, what do we think??
2021-04-17 12:38:26 +0000 UTC View Post
No use in looking back at a crappy week. It's the start of a new one, new intentions, new meals, new beginnings of new habits. Don't look BEHIND 🍑, unless it's at your own nice butt 😊
2021-04-12 14:00:33 +0000 UTC View Post
BUT FITNESS FEELS LIKE A CHORE, ITS HARD AND TIME CONSUMING! Yeah...so is anything worthwhile. If it was easy, everyone would do it. Be different, be dedicated, be focused. Its okay to fall off here and there for a couple days, but staying on track for the long haul is where the results lay. Make sure you're prepared for tomorrow, whether that means you got some food together for work, packed your gym bag or set your alarm(s). Set your intention for the week and lets GO!
2021-04-12 01:08:21 +0000 UTC View Post
I sure wish I lost fat in my midsection first, but...it's almost always last!! We can't choose where we lose fat, but we can stick to a calorie deficit and watch the changes happen...like a lil crazy vein 😚😜
2021-04-09 01:49:58 +0000 UTC View Post
Hi! Theres a LOT of new faces here and I figured I do a lil intro. I'm a 29 year old independent personal trainer for the last 6 yrs. I had NO background in sports, wellness, or fitness in any matter, then found powerlifting. I live in Chicago with my sweet black cat. I love travel, strength training, espresso, skin care, nail art and Stardew Valley. If I could be whatever I wanted, I would be a barista again! I've been to 13 countries and counting, and hopefully will hit a few more in 2022. Bali, Turkey and Iceland have been a few favorites. Ill try anything once, even the pig intestine boiled in bl00d, a local dish in Ubud. I hope you have a LOVELY beginning to your week and don't be shy to hit my messages for tipped private chats! XOXO
2021-04-06 12:53:44 +0000 UTC View Post
Impatiently waiting for another trip to get naked outside...Mid-May I'll have some very fun new content from an isolated location with a girlfriend for some stargazing and hiking. Now I'm sure you can't wait ;) #BaliTravel #WorldTravel #Fitness #BackPorn
2021-04-04 01:49:05 +0000 UTC View Post
BUT I JUST WANT TO TRAIN FOR AESTHETICS I would say most athletes look pretty darn good, wouldn't you? As a normal, chubby little kid without freaky Olympian genetics...you're probably better off creating some performance based goals. Someone who deadlifts 315# doesn't have a small butt or twiggy lower body 😜 Try building some goals, like 10 pull ups, squatting your bodyweight, running a faster mile...you get the idea💡
2021-04-02 23:23:58 +0000 UTC View Post
Success is rarely an accident. Plan, execute, rinse repeat. If your diet is to be successful, you need macro goals and a plan. If your business is to be successful, you need to pinpoint what you offer and create a product. If your exercise is going to build your body the way you need, you need a program to adhere to. Stay the course, even through the weekend ♥️
2021-03-27 14:36:05 +0000 UTC View Post
Building muscle takes concentrated time, effort and intensity. Just because you're consistent, doesn't mean you have the necessary INTENSITY behind your workouts. Not every single rep should be GRUELING, but the last couple should be pretty tough. If it doesn't challenge you, it doesn't change you. What are you training today?
2021-03-24 21:26:56 +0000 UTC View Post
I JUST KEEP PICKING APART MY FLAWS, HOW ARE YOU SO CONFIDENT?! Confidence is built over time! None of us are perfect, not even Kardashians and their extensive photoshop. My skin breaks out, I get bloated, I have "bad mirror" days...but those are all temporary. Aesthetic goals take consistency and time...so use that time to build your positive self worth 😋😊💕
2021-03-23 15:32:55 +0000 UTC View Post
I WANT A SMALLER WAIST! HOW DO I GO ABOUT THAT? Bodybuilding is just visual tricks! As someone with a naturally blocky waist, I built my upper body to make my waist appear smaller. I'm just trying to turn into the letter X LOL. We can't fix our waists unless we remove a rib or two maybe...Sometimes you've just got to work with the genetics and anatomy you were born with. There's no use in swimming upstream or fighting your own body. I hope you have a great lift and great day :)
2021-03-19 21:21:42 +0000 UTC View Post
With a couple of small trips planned for spring, I'm ready to get these cheeks into some sunshine! Did you know Vitamin D acts more like a hormone than a vitamin? That's why its so important on general bl00d panels. Even if its a 15 minute walk outside in your concrete jungle or farm town, everyone needs a little sunshine to stay happy and healthy!
2021-03-19 01:40:56 +0000 UTC View Post
We are SO close to boat season!! Just a couple more weeks and Chicago will warm up a bit more. Don't get anxious as swim suit season approaches, hopefully you've been chipping away at your physique already. Summer bodies are made in the winter ;)
2021-03-13 23:56:52 +0000 UTC View Post
GET YOUR STEPS IN! While many work from home right now, daily step counts are LOW. Like 1-3k low when we aim for 10k. I struggle with it too! You have a few options: buy a treadmill, take 4 short walks a day, take 1-2 long walks a day or find yourself a little nature to hike. Missing beautiful Portland 👄
2021-02-22 14:04:54 +0000 UTC View Post
I RUINED MY DIET AND ATE SOMETHING BAD ON A MONDAY. WHAT DO I DO?! IS MY WEEK RUINED? So you are something you "shouldn't" have. Enjoy it and move on. There is absolutely no use in dwelling on a slice of pizza. As far as "ruined", no. One cheat will not unravel progress. Don't punish yourself with excessive cardio or slash your calories. You work on a macro, not micro level. Enjoy it. Move on. That's it!
2021-02-13 13:41:15 +0000 UTC View Post
I LIKE TO BREAK UP MY EXERCISE BY BODY PART. WHAT DO YOU THINK? Unless you're an aspiring bodybuilder, the 6-7 day body part split isn't efficient. Most average gym goers don't want to hit it 6x a week. Plus you need a recovery day or two! 3-4 days with a moderately active lifestyle and decent diet should be just fine. Most of you don't need a whole day dedicated to triceps only 😜
2021-02-11 14:06:38 +0000 UTC View Post
I CANT LOSE WEIGHT, ITS IMPOSSIBLE Unless you have a thyroid or major medical condition...it probably means your consistency is, to be frank, shit. Consistent calorie intake is key. If you eat 1200 all week then splurge on the weekend at 3000, youre simply unraveling your deficit on a macro level. Think of it like a savings account; you don't start saving then blow it on a trip to Paris on week 2. You save for awhile (build muscle) until you can splurge (cheat meals). Need help? Need something...else? PM me ☺️ Missing 100°F rooftop bars on this -4°F day 🥶❄️🌨️
2021-02-07 22:00:16 +0000 UTC View Post
GROW A BUBBLE BUTT WITH A COUPLE SIMPLE TIPS: • Use mind muscle connection! If you don't feel your glutes working, and your thighs are taking over, well guess what? Your thighs will grow instead • Ya gotta eat. And yes that means carbs too! Muscles don't grow outta nothin • Consistency over intensity. All day, everyday. Get your workouts in and record your weights so you can continue to challenge yourself! If it doesn't challenge you, it doesn't change you 🥰
2021-02-04 21:46:32 +0000 UTC View Post
ARE DEADLIFTS BAD FOR YOUR BACK? Quite the contrary! When good technique is used, deadlifts will strengthen your back, glutes, hamstrings, grip, and abs. We hip hinge all the time outside of the gym. So when you need to shovel your snowy parking spot (thanks Chicago winters!), you can thank your deadlift muscles for keeping you from being late to work 😘
2021-01-31 20:53:26 +0000 UTC View Post
BUT DONT I NEED TO CONFUSE MY MUSCLES AND DO NEW EXERCISES ALL THE TIME? No. You DEFINITELY don't need to "change it up" as frequently as you would think. That's a surefire way to *not* achieve the results you want. You should master the BASIC movement patterns, then slowly add weight, reps, pauses, tempos, sets, drop rest periods...you don't need the newest flashy complex workout you saw an influencer do. Squat, hinge, push, pull, lunge, carry. Don't mystify it. Keep it simple 😘
2021-01-29 01:16:53 +0000 UTC View Post
I DONT WANT TO GET BULKY, I JUST WANT TO TONE! First off: TONE IS MUSCLE. The "toned" look people want is showcasing a thin layer of fat on top of the muscles you've built underneath. If you don't strength train, you'll have significantly less muscle to eventually show off. So if you are ONLY doing cardio, and eating at a deficit, you'll be a smaller, still squishy version of yourself (also known as "skinny fat") Tone is muscle. So please. Don't fear building stronger muscles. Or getting "manly". Because both of those things are difficult to achieve and definitely don't passively occur. Strong looks good on everyone 😉
2021-01-28 20:50:42 +0000 UTC View Post
CAN I BUILD MUSCLE AND BURN FAT SIMULTANEOUSLY? • As a new lifter, it will DEFINITELY appear this way! People get excited with their swift progress and when it gets harder...they seem to lose that initial drive. Sound familiar? That same ol' yo-yo? As you become a more experienced lifter, you'll find multitasking becomes much more difficult. Trying to grow a big 🍑 and a 6 pack? Not working? • Try one at a time. This is why you'll see the terms "bulking" and "cutting". It sounds extreme, but it is truly the best method. STICK to a calorie SURPLUS for 2-5 months. Then slowly drop your calories (50-100 a week, don't slash and burn!) to maintenance or deficit and you'll reveal the muscles you've built with those extra calories 🤩. • Muscles are made of FOOD, not air. Quit spinning your wheels and COMMIT to ONE task! Left: Maintenance from a 2700 calories bulk Right: Results of a slow and steady 9 week cut, eating 2100 calories.
2021-01-28 02:05:19 +0000 UTC View Post
I DONT WANT TO GROW MY LEGS, JUST MY BUTT! It's definitely possible to build a butt ONLY and don't let anyone tell you otherwise! It will take some careful consideration through exercise selection, diet, and focus on training✨ • Try barbell bridges from the GROUND, not elevated on a box or bench. WHY? This will help target glutes MORE with a shorter range of motion AND limit quadricep (thigh) involvement. • Try a low bar squat rather than a high bar. The lower bar placement (on rear delts not on traps) will put more emphasis on your posterior chain (IE YOUR BOOTY) and less on your quads! • Bands are great BUT you should also be striving for progressive overload whether that is increasing reps, increasing sets, decreasing rest or increasing band tension. But remember, resistance (weights) should be your bread n' butter! PS Lulu > Everything
2021-01-27 02:15:43 +0000 UTC View Post
My most recent and burner of a leg day 🥵💦 AMRAPs (as many reps as possible) are a GREAT way to utilize autoregulation. WTH is autoregulation?! It's just a fancy term for adjusting your workload for the day. Outside stress often affects training. So if we have an AMRAP on a good day, maybe we'll see 15 reps. On a not so great day, maybe we'll see 8. And that's okay! It's still pushing your work capacity with what you have in the tank on *that* day✨ LEG PRESS: 1 warm up set, 1 top set of 6 reps 2 working set of 10 reps 1 AMRAP (as many reps as possible *with* good form) SMITH MACHINE/BARBELL LUNGES: 1 warm up set 1 top set of 8 each leg 1 back down set at a lighter weight 1 AMRAP DB ROMANIAN DEADLIFT: 1 warm up 1 top set of 5 reps 3 working sets, 3x12, 45# FRONT SQUAT: 1 warm up 3 AMRAP sets *LEG EXTENSIONS 3 AMRAP sets CALF RAISE: Use machine of choice or Bodyweight, 4 AMRAP.
2021-01-26 16:26:34 +0000 UTC View Post
That 5am wake up...Trainer life🥰
2021-01-26 02:59:59 +0000 UTC View Post
Many women neglect upper body in fear of looking "manly". As someone whose upper body builds faster than my lower, I get it...I do. BUT. Bodybuilding is about proportions. If you have a genetically blocky waist (🙋♀️), you can build a wider back to give the appearance of a smaller waist! You can't buy an hourglass figure...but you sure can build one with some patience, discipline and passion. A flashback to Ubud, Bali. My leanest physique was for this birthday trip☺️
2021-01-25 22:51:44 +0000 UTC View Post
