When to Say “NO” to your Trainer

It happens every day.  Trainers give their clients recommendations for their diet and/or exercises that are not actually in the best interest of their client’s health.  This scenario seems far too common today considering “Health” is the primary motive for hiring a trainer in the first place

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Firming Glutes with Moderate Weights

STRAIGHT LEG GLUTE EXTENSIONS on a flat bench using ankle weights 3×12-15 each leg.  Minimal rest. STRAIGHT LEG GLUTE EXTENSIONS on a bench with your leg out at a 45 degree angle 3×12-15 each leg.  Minimal rest. SINGLE LEG DEADLIFTS holding dumbbells or a plate 3×12-15 each leg SUPE

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Inner Thigh Workout

I finally have a kid old enough to bring with me to the gym so I’ve been all sorts of busy trying to teach her everything I know.  Most of my workouts this summer with her are focused on one body part at a time.  We did inner thighs today. BARBELL DEADLIFTS with feet pointed […]

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Hamstring Workout

Hamstrings are such a pretty muscle.  One of my goals for my next show is to get a prominent glute/ham tie in.  Nothing screams “lean” on a female like that tie in.  I also love squats and deadlifts for hamstrings but I had already incorporated those in my last glute workout (see my p

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Glute Workout

STRAIGHT LEG GLUTE EXTENSIONS using the cable or ankle weights 3×10 each leg SUPERSET with WALKING LUNGES using dumbbells held at sides 20-25 total. BENT LEG DEADLIFTS using a barbell 4×10, 8, 8, 6. HIP BRIDGES using a barbell 4×10, 8, 8, 6. BARBELL SQUATS 4×10, 8, 6, 6. TIPS: 

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Back Workout

WIDE GRIP LAT PULLDOWNS 3×10,8,6 (when you pull down pause and then slowly go back up as this helps you to not cheat and keeps the muscles under tension longer)  SUPERSET with REAR DELT FLYES on the PEC DEC 3×12,10,8. WIDE GRIP PULLDOWN using the handle attachment 3×10,8,6 (tilt slig

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Girlish Glutes

•DUMBBELL SINGLE LEG DEAD LIFTS 3×15-18 SUPERSET with STRAIGHT SINGLE LEG GLUTE EXTENSIONS (use a cable or ankle weights) 3×15-20 (I like to do these with ankle weights on a bench as it puts less strain on my lower back and I feel I can get a better range of motion this way).  Squeeze a

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Leg Workout

SEATED HIP ABDUCTION MACHINE do 10 with back against the seat, 10 sitting straight up and 10 pulled forward as far as you can go x4 sets.  Rest 30-60 seconds after you’ve done all three variations and then do it again til a total of 4 sets has been done. LYING LEG PRESSES 5×20.  Rest [&

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Shoulder Workout

I just kind of whipped this workout together today when I got to the gym.  I decided on shoulders because I was a little tired and while it’s not easy I can usually get it done in a short amount of time.  Also while plans are good sometimes I come to the gym with no […]

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Back and Biceps

ASSISTED CHIN UPS (palms facing each other) 3×18  SUPERSET with EZ BAR BICEPS CURLS 3×15.  Minimal rest.  Bring the EZ BAR to the pull up machine so that you can superset quickly. CABLE WIDE GRIP LAT PULLDOWNS 3×15 SUPERSET with the same exercise except switch your hand grip to UND

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