About Blog Client Success Stories Contact APPLY FOR ONLINE PERSONAL TRAINING Login

At Home Back Exercises with Weights and a Resistance Band


Hey babe!

In this post, I'm going to demo some back exercises you can do at home with just a single dumbbell and a resistance band. I'm using a booty band here because that's what I had available but you could easily replace the booty band with a longer band loop or a band with handles. Whatever you have available will work. It's all about getting creative!

What You Might Not Know About Back Workouts

When I first got started with weight lifting, there was a lot I didn't know. (There's a lot to learn!) I would often find myself working the muscle groups I enjoyed working (or knew better HOW to work) over and over again and skipping other muscle groups. 

We tend to take back workouts for granted. Of course, there are huge benefits as far as improving your posture. But also, if your goals are aesthetic, back workouts are where it's at, girl! 

Most women that come to me for 1:1 coaching want to achieve some sort of hourglass figure. They want to look fit and...

Continue Reading...

Glutes Workout at Home with Weights and Resistance Band

workouts May 10, 2020

Hey, babe!

If you're needing a booty workout routine for home, I've got you covered. Most people don't realize that there are a lot of exercises that are superior to squats for activating the glutes. 

Don't get me wrong, squats help (especially banded squats) and I certainly still include them in my routine. But there are so many exercises that you probably aren't using that make a huge difference! We'll cover some of those in this workout!

If your goal is to grow great glutes, focus on:

  • Hitting the glutes with a variety of different exercises and angles
  • Mind muscle connection
    • Pay attention to where you are feeling the movement. Many people have weak, under active glute muscles and, therefore, end up recruiting the quad and hamstring muscles to do the work instead. If you're not feeling the movement in the booty, pick a lighter weight and focus on squeezing the muscle. 
  • Performing a variety of rep ranges
    • The body adapts to rep ranges before it adapts...
Continue Reading...

Full Day of Eating for Muscle Gain

nutrition Apr 30, 2020

Hey babe!

I want to take you through what a full day of eating looks like for me right now to build muscle. I am going to preface this post with this: your food intake is absolutely unique to you. Your calories and your macros (protein, carb, and fat intake) depends on your goals, age, weight, height, activity level, and dieting history. This is why pulling some arbitrary macros off of the internet or following a meal plan you found on Google leads to different results for different people. 

In general, a fat loss phase means you are going to be eating in a caloric deficit (eating less calories than you're burning.) A muscle building phase means you are going to be eating in a caloric surplus (eating more calories than you're burning.) 

Right now, I am in a muscle building season so the portion sizes you're going to see are for a caloric surplus for MY metabolism.

I eat the same foods year round but the amounts for...

Continue Reading...

How to Gain Muscle for Women

Uncategorized Apr 28, 2020

Hey girl!

Chances are, if you’re here, you’re curious about how to build lean muscle as a woman. 

Let me start off by telling you, you are in the right place. I’ve personally been where you are. I remember the struggle of trying to figure out what to eat, how to lift weights, and how to gauge my progress. SO confusing and overwhelming as a beginner. 

Not to mention the gym anxiety you experience stepping foot in the weight room for the first time! It’s a lot. But I promise you, the growth and improvement of your health is SO worth the initial discomfort. 

Fast forward to today, after years (7 to be exact!) of studying up and implementing different training and diet techniques, I’ve found the sweet spot for building lean muscle.

I now work with women just like you who want to do the same thing but skip the growing pains of trying to figure it all out themselves without guidance! 

I’m telling you all of this because I...

Continue Reading...

No Equipment Home Workout for Women

workouts Apr 08, 2020

Hi, love!

Chances are, if you're here, you're looking for help with your health and fitness during quarantine. I know our fitness routines are a little off right now with gyms being closed, but that doesn't mean you can't still get a great workout at home! 

My training and nutrition clients will tell you, their plans don't get easier because they've switched to home workouts! We just incorporate different techniques to keep the intensity up. 

And guess what?! You don't even need equipment to crush a workout. This no equipment home workout is one for the books. It was the first home workout I did upon quarantine starting, and WOO! Did it hurt... in a good way. 

All you need is your bodyweight. Get ready! 

Workout Instructions

This workout is meant to be performed circuit style. Perform 20 reps of each exercise. 1 round is 20 reps of each. You're going to perform 5 rounds total. Only take rest when you absolutely need it. 

Circuit workouts ensure we...

Continue Reading...

Tracking Macros vs. Intuitive Eating for Fat Loss - Which is Better?

Uncategorized Mar 20, 2020

What does it mean to track macros or eat intuitively?

First off, let’s talk about what these two dieting strategies actually entail. 

Tracking macros, also known as flexible dieting, involves tracking your protein, carbs, and fats to reach your fitness goals. By tracking your macro intake you are, in turn, also tracking your calories. I have a whole separate post on the basics of macro tracking here. 

Intuitive eating is a dieting strategy that does not require you to track your food in any way - calories, macros, etc. It entails listening to your body’s hunger cues, eating to the point of fullness, and stopping.

So which should you use for fat loss? Tracking macros or intuitive eating?

Most people fall in one camp or the other. 

While I do believe there’s a time and place for both nutrition strategies in one’s fitness journey, I am whole heartedly an advocate for using macro tracking as a means to reach fat loss goals. Here’s...

Continue Reading...

Why Meal Plans for Fat Loss are BS

nutrition Mar 18, 2020

Meal plans are absolute BS. There, I said it. They are a terrible dieting strategy in the long run and I do not advise using them to reach your fat loss goals. 

Before I explain, let me say this: What I am about to tell you is not just coming from internet research but from personal experience. I began my own fitness journey using a meal plan (to prepare for my first NPC bikini competition.) I switched to tracking macros soon after with much better results both physically and mentally/emotionally.

I am now a full time online health coach dedicated to helping women achieve healthy, sustainable body transformations using flexible dieting strategies and weight lifting. After seeing the incredible magnitude of their results using a strategy that required no elimination of their favorite foods, I am absolutely convinced the whole meal plan thing is BS. 

Here’s why it’s time to ditch the meal plans for good:

1. They’re not fun. 


Continue Reading...

Macros 101: The Basics of Flexible Dieting for Beginners

nutrition Mar 17, 2020

As a beginner to tracking macros, I know the whole process can seem super complex. So let’s go ahead and break down the absolute basics of macros. 

Even if you don’t track them, everybody consumes macros. Macros, or macronutrients, are nutrients your body needs each day in order to have energy, stay healthy, and sustain normal daily processes. Macros are what provide your body with calories - your body’s unit of energy. So: Macros = Calories = Energy. 

The 3 macros we track are:

  • Protein
  • Carbs
  • Fats

They all serve a different purpose in your body, and all are extremely important. So what do they do?


Protein’s main purpose is to help you build and retain muscle tissue. If you have any goals related to building muscle or, as the girls like to say, getting “muscle tone” (which by the way, means you need to build muscle,) your protein intake is important! It’s the only macro that creates new muscle tissue. 


Continue Reading...

Full Body Tabata Workout with Weights

total body workouts Feb 27, 2020

Hey babe!

Recently, I was asked what my go to workouts are when you don't have a ton of equipment available. You can still get an absolutely fabulous workout in with limited equipment. This workout only requires you to have a single pair of dumbbells... and a desire to REALLY push yourself! 

I always recommend Tabatas as a great option for nice quick, little to no equipment workouts.

Benefits of Tabatas

  • Improves cardiorespiratory endurance
  • A significant increase in caloric expenditure (it would take you much longer to burn the same amount of calories performing other forms of exercise)
  • Hits both your aerobic and anaerobic systems
  • Quick AND effective 

So what is Tabata training?

Tabata training is a form of HIIT that entails doing 20 seconds of high intensity work, followed by 10 seconds of rest. You are to complete 8 total rounds for a total of 4 minutes. The workout can be done with ANY exercises- bodyweight, weights, or cardio equipment workouts. 

Continue Reading...

20 Minute AMRAP Workout for Glutes


Hi Babycakes!

One of the things I am constantly asked about in regards to building muscle, is building the glutes. I get it... every woman wants a nice perky butt. When it comes to booty muscles, it's important to incorporate a lot of glute isolation movements.

Squats are great, but they're not enough. It's also extremely important to vary rep ranges. Meaning, some days you're hitting 15-20 reps. Some days, you're hitting 8-12 reps. Some days you're hitting 3-5 reps. Your body adapts to rep ranges before it adapts to the exercises themselves. 

Today's booty workout is lighter weight, higher reps. We're going to hit 20 reps of each movement, as many rounds as possible before 20 minutes is up.

All you need is a resistance band and a set of lightweight dumbbells you can use for squat to presses. 

Get ready to feel the booty BURN!

Don't forget to pin this post so you can pull up the video when you're at the gym! (Pin is at the bottom of this post.) 


Continue Reading...

50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.