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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.) 

The...

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Total Body Cable Machine Workout

total body workouts Jan 17, 2020
 
 

Hi babycakes! 

I know there's nothin' worse than being at the gym and there's limited equipment to work with. But it doesn't mean you can't still get a freakin' amazing sweat! 

Follow along on this workout video for demos of each exercise, my cool sloth socks, and a creepy painting in my apartment gym.... not sure what they're trying to do with the decor in here but I guess it kept things fun, right?! 

Step by step written instructions are below! Nailing down the form is important for injury prevention and optimal muscle growth.

Don't forget to pin this post for later so you can take me to the gym with ya!

Exercise Instructions 

This workout is meant to be performed 3 sets of 15 reps for each exercise. Pick a weight at which you can complete the whole set with good form and 2 additional reps if you had to.

If you pick a weight that leaves you feeling like you still have 10 reps left in the tank, the weight is too light. If you feel like you're...

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How I Stay Dedicated to My Fitness Goals

mindset motivation Jan 11, 2020
 

If you're new here, hello and welcome! My name is Emily and I am an online health coach, a national level bikini competitor, and an indoor cycling instructor. 

I've been on my fitness journey for a while now! Growing up, I was always involved in sports but it wasn't until my college years that I would discover the gym and weight lifting. I've been addicted ever since! 

I often get asked how I stay dedicated to my fitness goals. We always have so much drive when we first get started in the gym. Something lights a fire under your butt and you get excited for the change and the opportunity to grow and improve yourself. 

But over time, it gets harder and harder to maintain that! What do you do when the spark fizzles out? How do you relight the flame? How do you bring back that drive to achieve your fitness goals weeks into your routine, months later, or even years into your fitness journey?! 

It's a tough challenge, but it's important if you...

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55 Minute Spin Class with Music & Drill Tutorials

cardio spin workouts Jan 10, 2020
 

Hi, Lovely! 

If you're new here, welcome! My name is Emily and I'm an online health coach, a national level bikini competitor, and of course... you might have guessed from this blog post, a spin instructor! 

A couple of months ago I thought it might be fun to post one of my fave little 55 minute indoor cycling class routines and it was a mega hit with you guys! 

And well... I have 3 notebooks jam packed with some seriously awesome calorie torching spin routines so I'm thinking this needs to be a regularly scheduled post on my little corner of the web! 

If you missed the first spin class routine, you can find it here.

If you do try these, I'd love to hear from you! Leave a comment down at the bottom of this post or shoot me a DM on instagram! Y'all gave me some fabulous feedback on the first routine, and I'm SO glad you loved it!

If you're ready for the second routine, you are in for a treat! Since my first routine, I've started...

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5 Healthy Weight Loss Tips for Women

weight loss Jan 04, 2020
 

If you have weight loss goals, you’re in the right place, girlfriend! The internet can lead you to believe weight loss is this big scary, painful process. But it doesn’t have to be! Heck, it can even be fun if you do it right. 

Healthy weight loss is gradual, and the dieting and training regimen you use to get there should be realistic and definitely not drain your energy.

Your diet and training shouldn’t take over your life!

You have family, a career, friends, hobbies, and so much more to you than your fitness goals. Your fitness routine should complement that life, not take away from it. 

That being said, here are 5 healthy weight loss tips to help you get started.

1. Track Your Macros 

There are so many fad diets out there, and almost all of them involve eating certain foods and eliminating other foods. There are a lot of things wrong with this strategy:

The types of foods you eat do not create weight loss. The calories you consume do....

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The Ultimate Guide to Meal Prep for Beginners

diet nutrition Jan 01, 2020
 

If you dread the idea of spending hours at the grocery store and in the kitchen, crafting the perfect meals to meet your health and fitness goals, I TOTALLY get it. I am many things, but culinary enthusiast is not one of them. 

But if you've got health goals, meal prep is a fool proof way to stay on track.

When you're tired from a long day and have no intention of cooking, it is vital to have a healthy meal already prepped and ready to go ahead of time! Just reheat and eat! This way, you aren't tempted to hit up that takeout every night. 

Here's how to make the process as smooth and effective as possible:

1. Schedule Your Prep Time

Make meal prep a regularly scheduled appointment with yourself. I'm talkin' put it in your phone reminders so a little alarm goes off and tells you to drop everything and do it. Every week. 

Tell your hubby so you have the added accountability that this time is a non negotiable.

The more militant you are with...

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The Ultimate Dumbbell Workout for Women

workouts Dec 17, 2019
 

fit woman with dumbbells in the gym
fit woman with toned flat abs

Everyone's been there....

you get to the gym after work and there's 3 large men camped out at the squat racks with enough weight on the barbell to lift 5 of you, a squad of ladies doing what seems like 30 sets of glute kickbacks at the cable station, and a slew of pooped gym goers on the machines checking their phone between sets. 

What's a girl gotta do to get a workout in when everything's taken?!

Friend, I got you. Sometimes, it's just too dang hard to stake a claim to the equipment you wanted. But it doesn't mean you can't get a fabulous workout in anyway. 

I present to you...... drumroll please.... the ultimate dumbbell workout!

Buckle up, princess! Just because you only need a set of weights for this workout, does NOT mean it's going to be easy. You're about to get a great sweat.

But before we get started, let's find out why dumbbell workouts are great:

The Benefits of Dumbbells for Your Workouts

1. Dumbbells help you remedy muscle imbalances 

...
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How to Stop Quitting Your Fitness Goals

mindset Dec 12, 2019
 

flatlay with dumbbells sneakers headphones and other exercise equipment
fit woman performing lunge with kettlebell

How many times have you started working towards your fitness goals only to get burnt out and feel like you're totally over it within weeks?

How many times have you talked yourself out of it, made excuses for why now is not the right time, and held yourself back?

How many times have you quit?

Guess what? You're not alone in any of this. We all hold ourselves back sometimes whether it be in health and fitness or something else. But GIRL, I am here to give you the strategies you need in your life to keep getting your booty to the gym whether you're feelin' it or not.

Because a happier, healthier you is right on the other side of that hardcore commitment to yourself.

First off, let's talk about why you quit

This part might be tough to hear but it's important. And again, it's not just you! We've all been there. 

1. You keep telling yourself how hard it is to workout, and that makes it feel harder than it actually is.

The more you tell yourself "working out is hard,"...

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Why You Should Consider a Flexible Diet for Reaching Your Fitness Goals

nutrition Oct 31, 2019
 

Why You Can Trust Me On This

In case you’re new here, hi and welcome! My name is Emily. I am an online health coach, a group fitness instructor, and a national level bikini competitor. I have spent the last 6 years weight lifting, experimenting with different nutrition styles, and transforming my own body as well as others!

I’ve seen the results that come from different strategies. I understand the benefits and downfalls of different styles and what works best for people, not just physically, but also psychologically. 

That’s why I’m writing this post today. I feel like flexible dieting is one of those best kept secrets that people just NEED to know about! 

I started my own fitness journey with clean eating and I can tell you that the transition over to flexible dieting truly changed my life. It was easier to adhere to and fun!

I spent the first couple of weeks in fear that it wouldn’t work because it just seemed too good to be...

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How to *Really* Commit to Your Workout Routine

mindset Oct 30, 2019
 

 

Commitment is the single most important element when it comes to successfully reaching your fitness goals. It is also often the most difficult to achieve. Even when we really want to change something about our lives or our health, we have this tendency to get in our own way.

We make excuses for why we won’t go to the gym today. We talk ourselves out of sticking to our diet. The reality is, we often spend more time talking ourselves out of having to stick to our goal than the time it would take to just do the dang thing. 

That being said, this post is all about the tips you need to *really* commit to your workout routine.

1. Set SMART goals and then break them down into smaller pieces. 

Your goals need to be specific, measurable, achievable, relevant, and time based. It’s not enough to say “I want to lose fat.” How many inches do you want to take off your waist? How many pant sizes do you want to lose? When are you trying to...

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