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It’s hands down my favorite exercise! . Deadli

It’s hands down my favorite exercise!
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Deadlifts are stigmatized to be bad for your back, but here are the deets:
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Bad deadlifts are bad for your back, good deadlifts are good for your back!
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Proper set-up cues can make or break your form so swipe 👉🏻 👉🏼 👉🏽 👉🏾 👉🏿 to see how a good deadlift can be as easy as 1,2,3…
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Set your stance
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Create tension
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Push and pull!
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I have covered the 3 “big” lifts now (squat, bench press, and deadlift) what other exercise form cues do you have questions about?

Save this post if you are bench pressing tomorrow!

Save this post if you are bench pressing tomorrow!
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When it comes to bench pressing, there is a debate to arch or not to arch… I prefer teaching a thoracic arch.
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The purpose of arching the thoracic spine (this is the section of the spine from the middle to upper back) is not to “cheat” and reduce space between the bar and the body as some people assume, but it is actually a cue to create full body tension.
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Tension = force and the more force you have, the more weight you can move safely.
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Follow these cues to set up your bench press with tension from head to toe!

It’s one of the three “big” lifts that make

It’s one of the three “big” lifts that make up the foundation of all exercises…
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And yet, many people will avoid squatting because they’re afraid to get hurt (or are hurting already).
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Knee pain, hip pain, or back pain from squatting can be rooted in a few different problems. Instead of avoiding these issues, let’s address WHY you’re struggling and see if we can’t make some corrections and get you back under the bar.
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🏋️Are your knees collapsing or caving in?
Try improving your hip and ankle mobility by switching to goblet squats and adding dynamic deep squat stretches to your warm-up. Also, consider adding weighted glute bridges and hip thrusts to your programming to improve glute strength.
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🏋️Do you feel unstable or wobble during your squat?
Try switching your shoes to something with a flat and hard sole or ditching the shoes altogether! Make sure you can feel the weight through the whole “tripod” of your foot- keep your feet flat on the ground at all times!
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🏋️Are you setting up with intention?
Make sure you set up your squat with intention. Grip the bar as hard as possible, pull your elbows under the bar, plant your feet, brace your core, and create full-body tension. More tension = more force to move weight!
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🏋️Are you leaning forward too much?
Elbows down- no chicken wings here! Keep your chest up and consider adding quad strengthening exercises to your programming.
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🏋️Are you breathing and bracing?
At the top of the rep, take a big breath and brace your core by squeezing your abs as if you were about to get punched in the gut. Hold your breath as you squat down, and then exhale forcibly as you come up.
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Let me know: will these cues help improve your squat technique? Which “big” lift do you want me to cover next: bench pressing or deadlift?

Enough is enough! . If you’ve ever been the vic

Enough is enough!
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If you’ve ever been the victim of an MLM or known someone who’s been cheated by these business models, read this now.

Ever hear the phrase “All puppies are dogs, but

Ever hear the phrase “All puppies are dogs, but not all dogs are puppies”?
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Well, all HIIT is interval training, but not all interval training is HIIT
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Type “HIIT Workout” into the IG search bar and you’ll get a bunch of beautifully produced interval workouts- few of which are HIIT 🙈
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It’s frustrating because influencers are selling you on all the benefits of HIIT without actually setting appropriate expectations or teaching anyone how to perform HIIT
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Interval training is a type of aerobic (cardio) training that involves a series of low to high-intensity workouts spaced with rest or recovery periods
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HIIT stands for “High-Intensity Interval Training” and this form of interval training focuses on high-intensity or max-effort working periods to get the heart rate up to 90%+ 🫀🔥
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What’s missing in all of these videos is the effort. A HIIT workout should involve working sets (20-40secs) of ALL OUT-MAX EFFORT followed by rest or active recovery of about the same amount of time
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Performed properly, it should feel very difficult or almost impossible to continue exercising for the allotted working time ☠️
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You shouldn’t be able to talk, you shouldn’t be able to hold a smile for the camera
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You should be completely out of breath and unable to concentrate on much other than getting through the next 20-40 seconds
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Because HIIT is so intense, it can only be done for a short period of time and is usually programmed with a simple exercise such as sprinting to keep the focus on intensity
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❌ “HIIT Workouts” with working periods of 2 minutes are not high intensity enough to be HIIT
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❌ “HIIT Workouts” of exercises that don’t get your heart pumping (bicep curls or planks) are not high intensity enough to be HIIT
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❌If you’re able to talk while teaching a “HIIT workout” it is not high intensity enough to be HIIT
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❌HIIT is NOT pretty and because of that you will be able to find few true examples on IG
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What you are seeing instead is circuit training, interval training, or bodyweight workouts
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It’s not the same thing, doing those workouts are great but you will not get the benefits of a HIIT workout unless… you actually do HIIT

There are no fat burning exercises. . BUT there is

There are no fat burning exercises.
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BUT there is some nuance in this question that we can address to help you find the best workout program to suit your weight loss goals…
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First things first, there has to be an understanding that the ONLY way to lose weight is to use more calories than you consume.
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That’s it.
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That’s the foundation to all weight loss success.
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However, in the same way that 2+2=4 and 1+3 also = 4, there can be a few different ways to approach the calories in vs calories out formula.
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One of them is with exercise:
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If you increase your daily movement, you will increase your caloric burn and if your caloric intake stays the same, you will lose weight. 📉
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But if you increase your daily movement, and increase your caloric burn, but also begin to eat more because you are hungrier after exercising, you will stay the same weight or possibly gain weight. 📈
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My argument here is that exercise-based weight loss plans still involve some type of dietary intervention to be successful, so I think it’s a little misleading to sell workout programs for weight loss without offering any nutrition support.
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I prefer to teach my clients to exercise for health benefits, to change body composition, and to achieve fitness goals but to keep the focus on nutrition for weight loss. 💪🏼
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Therefore, the best workout program to suit your weight loss goals is the same as the best workout program for living a healthy life:
1) something that you enjoy so that you can stay consistent
2) something that gets your heart pumping
3) and something that strengthens your muscles.
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For me, that is 1) hiking, 2) biking, and 3) weightlifting!
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List your best workout 1-2-3 program in the comments below!

Listen up. . When I am doing keyword searches for

Listen up.
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When I am doing keyword searches for my business, this is what always comes up.
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It’s what you’re searching for. Google analytics knows it, I know it, and it’s time to set some realistic expectations:
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If you walk 10 miles into the forest, you don’t expect to walk out in 5.
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The same concept applies to weight loss. If you have spent the past year (or two, or five, or ten) gaining weight, you are not going to be able to lose it in a month or two.
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“Lose 10-30lbs a month” is a big fucking lie.
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A healthy weight loss rate is about 0.5-1lb a week. That’s 2-4lbs a month! And there will be hiccups and plateaus along the way.
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If you are trying to lose 10lbs, you need be ready to commit to this goal for 3-4 months.
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Double that for 20lbs.
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And add in the time to reverse diet and restore your metabolic rate afterwards.
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This isn’t to discourage you- your weight loss goals are valid and achievable! But you need to have realistic expectations about the amount of time it takes and be ready for that commitment.
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Have you ever felt like you weren’t losing weight fast enough and given up because of it?

Are you hitting the minimum guidelines for exercis

Are you hitting the minimum guidelines for exercise?
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According to ACSM and CDC guidelines, healthy adults aged 18-65 should be participating in moderate-intensity aerobic physical activity for a minimum of 30 minutes, 5 days a week. This should also include at least 2 days a week of activities that increase muscle strength.
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Working out at moderate intensity means you are working hard enough to increase your heart rate. 🫀 One way to know if you are working hard enough is to perform a talk test!
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When performing moderate-intensity exercise, you should be able to talk, but not sing. 🗣️
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Moderate exercise ideas include:
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👉🏼 Brisk walking
👉🏼 Hiking
👉🏼 Biking
👉🏼 Lap swimming
👉🏼 Dancing
👉🏼 Weightlifting
👉🏼 Or playing a sport!
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If you are having trouble starting an exercise routine, remember that competence builds confidence. 🖤 Start small and build yourself up to meet or exceed these minimums!
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Tell me your favorite way to exercise down below! Mine would have to be either weightlifting or hiking! 🏋️‍♀️⛰️

Supplements are supposed to SUPPLEMENT a regimen,

Supplements are supposed to SUPPLEMENT a regimen, not be the entire foundation. The function is in the name here.
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You know the culprits… Isagenix, Herbalife, Plexus, Beachbody, everywhere you look there is another *new* weight loss meal replacement shake that you just HAVE to drink every day, or even two or three times a day to solve all your problems! 🙄
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It isn’t a solution to your weight management. It is an unethical business practice, and letting your friend recruit you and convince you to buy in only perpetuates the same damn cycle. Let me know if this sounds familiar:
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➖ Buy meal replacement shake
➖ Drink 2 shakes a day and one small meal
➖ Lose weight initially (this is because of a caloric deficit btw, not the shake)
➖ Gets bored or tired of drinking shakes 75% of the time
➖ Eats like a regular human for a few days
➖ Gains back the lost weight
➖ Feels like shit for “falling off the wagon”
➖ Gets back on the shake regimen OR buys deeper into the “cleanses” such as the “3-day refresh” that the company offers
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Can you see how these shake regimens are designed to actually set you up for failure and make you dependent on the company for more intense short-term fixes? In order to feel “successful” you either have to be reliant on drinking the shakes for the rest of your life, or buy even deeper into their programs.
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How fucking gross is that? 🤮
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Not to mention these shakes and supplements are not formulated well. Often full of filler ingredients labeled as “superfoods” just so they can charge you a premium price for watered down protein powder (I am looking at you, Shakeology!)
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Anyone suggesting a supplement or meal replacement without having helped you to establish a sound nutrition foundation FIRST is not a health coach. They’re a salesperson. Shop wisely!

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