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4 Best Resistance Band Exercises for Glutes

glutes workouts Jun 30, 2019

These exercises use resistance bands to achieve round, full glutes. If transforming your glutes is your main goal, it's important to incorporate high volume each week to really stimulate these muscles. 

Anatomy of the Glutes

The glutes are made up of three muscles.

The gluteus Maximus is the largest gluteal muscle and is mainly used for hip extension. For example, it's the muscle used to rise from a squat or deadlift and perform a glute kickback.

The gluteus medius and minimus are the smaller upper and outer portion of your glutes. You use them for thigh abduction, thigh internal rotation when the hips are flexed, and thigh external rotation when the hips are extended.

In order to achieve rounded glutes, you need to be working all three of these muscles so understanding how they work and the function of each of them is important. 

The Squat Myth

If you're a woman focused on building the booty, chances are you've encountered the "do your squats" advice. Many...

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Pyramid Bodyweight Ab Workout

abs workouts Jun 27, 2019

Buckle up! This intense ab workout uses just your bodyweight to build a strong, tight core, ladies! No equipment needed. Most women are focused on building an hour glass figure with a small waist. 

In order to build this shape, it's best to stick to high rep bodyweight movements or light weighted movements. You also want to steer clear of overworking the obliques, which can make your waist thicker and "blockier" so to speak. 

How to Perform this Workout

This is meant to be performed pyramid style. This means you will perform lower reps, then higher reps, then back down to lower reps. 

In this case, the pyramid is meant to be:







Perform each exercise in this fashion. 

The Benefits of Training Pyramid Style

Implementing pyramid training has significant benefits.

High Volume

This training style allows you to pack a lot of volume into your workout. Heavy volume is what creates progress in your muscle building and fat burning. To put it...

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5 Best Exercises for Sculpted Shoulders


Understanding the Shoulder Muscles and How to Build Them

The shoulders are made up of 3 muscles: the anterior (front), posterior (rear), and lateral (side) delts. In order to achieve the look of beautiful, round, sculpted shoulders you need to understand how to work all three of these muscles. 

Different exercises will hit the delts from different angles. 

The video above details the 5 best exercises for sculpted shoulders and the prime movers for each of them. A prime mover is the main muscle achieving each movement. These 5 exercises cover the front, rear, and side delts to ensure balance and overall definition. 

The Workout: 5 Best Exercises for Sculpted Shoulders


All you need for this workout is 1-3 pairs of dumbbells of varying weights that you feel comfortable using for upper body workouts.

Workout Instructions for Various Training Intensities

For the Beginner

If you are a beginner to weight lifting, I recommend performing these exercises...

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10 Quick Tips for the Weight Lifting Beginner

workouts Jun 19, 2019

New to weight lifting?

I know it can be overwhelming to get started. There's so much to learn! It's a gradual process just to learn what exercises work each muscle and how to perform them. Then add to that figuring out reps, sets, training splits, etc. 

I remember being in your shoes. These 10 tips stem from the things I wish I knew at that stage of my fitness journey in addition to the questions I get asked most often by my online clients. 

Pin these tips for later

1. Slow down the negative. 

Every exercise movement is made up of three portions:

The concentric portion of the movement is the part where you're lifting the weight. This is where you're fighting against the resistance. 

The isometric portion of the movement is the part where you've reached the full muscle contraction and your stabilizer muscles are helping you to hold the weight all the way up. You are pausing before lowering the weight back to the starting position. 

The ...

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Full Body Exercise Ball Workout

full body workouts Jun 06, 2019

Using the same equipment over and over can leave your workouts feeling stale. Plus, challenging your body in new ways is a great way to up your exercise intensity and increase the burn!

Using an exercise ball to workout increases the instability of your standard exercises to provide a new challenge for every muscle group. Now you're not only focused on lifting the weight but also maintaining proper balance throughout the movement. This means you will also be using your abs for many of these exercises as a synergist muscle to properly maintain balance.

This workout should take you just 30 minutes to complete and works your entire body! Each exercise should be performed in 2 sets of 12 reps with no more than 60 seconds rest in between sets.

Get ready to feel the burn!

1. Back Exercise: Swiss Ball Back Extensions

1. Lie on your stomach on a Swiss ball with your feet hip width apart against a wall for support or just on the floor. Put your hands behind your head as you...

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Gym Back Workout for Women

back workouts Jun 06, 2019

First, let's talk about the benefits

Many women neglect their back during their gym workouts, favoring legs, glutes, and abs over    their upper body. When it comes to creating that ideal tight, toned hourglass figure, the back is a severely underrated key player. Not only that but there are several health benefits to a strong back. 

Building an Hourglass Shape

Aesthetically, building the lats is a great way to create an hourglass figure. Building a certain shape is all about playing with your body's proportions. Unfortunately, there's only so much you can do to shrink your waist. Some people, genetically, have shorter, blockier torsos. You can do cardio and stick to bodyweight core movements, but it will only take you so far. 

Building your lats will widen the upper body to make the waist look even smaller! Working your back helps you to create that upper body "V" shape that can create the illusion of curves on a woman who might naturally not have...

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The REAL Way to Get Rid of Belly Fat

workouts Jun 01, 2019

There are a lot of misconceptions around what it takes to ditch the belly fat for good! Let's be real here... I am SO not into all of the silly marketing gimmicks claiming to burn fat fast if you just drink this tea, eat these very special magical foods, wrap this squeem around your waist and wait for some witchcraft to happen.

It's not real. It's not effective. And it keeps you from finally reaching that hot fire flame flat tummy that I SO badly want for you! 

So here's the REAL, no BS lowdown on what it takes to ditch the belly fat. I promise, the process can actually be FUN! No, really, I promise. Let's break down what it actually takes to burn the belly fat and your game plan moving forward. 

1) A Calorie Deficit Using a Realistic, Sustainable Dieting Strategy

So many articles advertise "Exercises for a Flat Tummy." You can't spot reduce areas of excess fat. Your total body fat level has to come down to burn away the muffin top. ...

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Arm Workout with Weights for Women

workouts May 24, 2019

Are you afraid to pick up the weights because you think you'll grow arm muscles like Arnold? I had this same fear once! You don't have to worry about looking manly or bulky from resistance training. Women simply don't have the hormones to develop muscle that way. 

What you WILL achieve from weight lifting is an all over, tighter, toned look. Many women don't realize that cardio will make your body smaller, but it WON'T change your overall shape. If you want to develop firm, feminine curves, you NEED resistance training!

In this article, I will walk you through a 30 minute workout for your biceps, triceps, and shoulders so you can say good bye to upper body flab and hello to sculpted, beautiful tank top arms. 

The group of exercises labeled "A" is a Giant Set. This is a group of 4 or more exercises performed one after the other without rest. This means you will perform ALL of the first four exercises, labeled "A", THEN take a break of 20-60 seconds and then...

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30 Minute Full Body Dumbbell Workout for Women

workouts May 20, 2019

Maybe you don't have time to get to the gym today. Maybe you just don't feel like battling the crowds or waiting for machines or traveling to and from. The beauty of a dumbbell workout is you can do it anywhere! If you feel like working out from home today, go for it!

If you're already at the gym but all of the machines are taken, don't even sweat it. This routine will help you work your entire body with just a pair of dumbbells in 30 minutes.

There is a pin-able version of this workout at the bottom of the article. Enjoy!

1. Back Exercise: Standing 2 Arm Bent Over Row

1. Bend slightly at your knees and push your hips back, keeping your back flat and your core tight.

2. With a dumbbell in each hand with an overhand grip, lift the dumbbells until your upper arms are parallel to the floor. 

3. Pause and slowly return to the starting position.

2. Quads Exercise: Dumbbell Lunges 

1. Holding dumbbells in each hand, stand with your feet shoulder width apart, your...

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Finding a Training Style and Diet Plan You Can Stick To

diet mindset workouts Aug 18, 2018

If you open any fitness magazine, there’s a section at the front exploring the teeny tiny nuances of training and nutrition strategies and all the latest research in regards to what is optimal for your success. Don’t get me wrong, some of it is super interesting - but a lot of it is also severely misinterpreted and SO trivial to the everyday gym goer.

If anything, I think this information can just overwhelm a gym newbie into getting bogged down in miniscule details. I often meet people with questions like “Should my cardio be fasted? What’s the best time for me to workout? What rep ranges are best for this? Do I need to workout 6 days a week or 4? What if I eat right before bed? What do I eat pre and post workout? What supplements should I take?”

It’s not that these things don’t matter or that there aren’t things that you can do to improve your success. It’s just that adherence is a heck of a lot more important. I...

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