Training in the gym is good for your muscles, it can keep your brain health on point as well. Physical activity can drastically improve your cognitive health eliminating brain fog, helping you learn better, have more clarity in your mind when thinking and problem solving. In addition to that itโs enables you to have a beautiful emotional balance in life. The reasons to train with weights are endless. Go for it!
Cable Rope Tricep Extension:
Connect a rope to a cable and place as high as it will allow and get in a standing stance.
Grasp the rope with a neutral grip with your palms facing in, lean in slightly forward as you hinge at the hips.
Initiate the movement by extending the elbows and flexing the triceps.
Pull the rope down until your arms are almost straight with just a slight bend of the elbow. Now you will slowly lower back to the starting position.
Repeat the desired number of reps.
The end, congrats you now have your tricep form on fleek.
Want to be a lean bean? Steps to help you get lean.
Incorporate lean protein in your diet, fresh veggies, and complex carbohydrates.
Practice HIIT cardio, for example alternating running & walking on the treadmill to switch up the pace and deliver results.
Do a physical activity for at least 30 mins a day.
Get good sleep and keep your cortisol levels low by not stressing and staying in an overall good mood.
Feeling sassy ๐โโ๏ธ so going to throw a lilโ hair flip with this one.
The difference between right and wrong is to do whatโs right even when nobody is watching.
This is a factor in whatโs going to get you a successful transformation when your good habits add up to equal powerful results.
When was the last time negative actions or intentions lead to something positiveโฆ.never right? So why cheat on your fitness journey with self sabotaging habits. Focus on those that will lead to progress. Progress over perfection.
Glute Growth 101: Read All About It
There are many efficient ways to grow the glutes. Itโs not as hard as you may think there are a couple of ways to make your glutes grow into a hot ๐ peachy bum.
1) Eat in a caloric surplus for the day and then train your glutes at the gym.
2) Practice upping the amount of weight youโre lifting aka go heavier.
3) Practice Exercises for growth such as split lunges, lunges, squats, deadlifts, lateral band walks, standing banded abductions, glute bridges, good mornings, sumo deadliftsโฆthe list goes on but weโll start with these.
4) Aim to train your glutes several times a week as in 2-3 minimum to achieve optimal growth.
Use it or lose itโฆ now letโs squat it out shall we.
Foam roll your way to better flexibility, recovery, and so much more.
If you foam roll after exercise it may help reduce delayed onset muscle soreness. Most people feel the aftermath of their workout the next day which can come as a shock. But rolling your way to muscle tension freedom can have you bouncing back with a better recovery habit to make it to your next workout without feeling super sore. Try it out!
Get outside, get out of your head. In a go go grind world itโs important we take time to recharge, relax and reset our mind.
Donโt underestimate the power of slowing down to gain more clarity on your life goals.
Fitness goes hand in hand with being emotionally & mentally healthy. Fitness isnโt a one size fits all, there are many aspects that go into it to create harmony in living a well balanced lifestyle.
Fun Fact: Did you know that the strongest muscle in the body is the heart? โฅ๏ธ
How strong are you not only physically but also emotionally and spiritually?
Try challenging your emotional intelligence to see just how strong you are in these other aspects of life. If how you do one thing is how you do everything, then these other aspects of life will affect your physical fitness as well.
The next time you feel triggered by something or someone in life I challenge you to take away how you think it makes you feel, put yourself in there shoes seeing the situation from their perspective. Respond from a place of being proactive when you are in a calm state of mind, versus from a reactive state.
Coming from a state of mind of being proactive means you take accountability of your choices and actions. Use them to learn and grow, allow yourself to be authentically transparent and real with yourself and others.
It is mental fitness that gives a person the ability to leverage their strengths better, to be able to make an impact in all that they do.
Just as we like to stretch our money and make it go far, we should do the same and stretch our bodies.
There are so many different types of stretching. Dynamic stretching means they involve motion, static stretching means they do not involve motion. Dynamic stretches help dynamic flexibility and static stretches help static flexibility.
e different types of stretching are:
Different types of Stretches:
Dynamic
Static
Ballistic
Passive
Static
Active
PNF
Isometric
So donโt forget next time to stretch before and after your workout. :)
Happy Sunday hope you had an incredible weekend. Letโs kick the week off in overdrive.
Having drive and discipline will get you far in life. So remember even if you say no to something so you can better your life in some way. For example maybe you want to fit fitness into your day after work so you had to say no to going out to eat with friends. What you repeatedly do you become, so become great through your habits.
Itโs grind time in life, letโs get it.
๐๐ป๐ฒ๐ฟ๐ด๐ ๐ถ๐ ๐๐ต๐ฒ ๐ป๐ฒ๐ ๐ฐ๐๐ฟ๐ฟ๐ฒ๐ป๐ฐ๐, ๐๐ผ ๐ฏ๐ฒ ๐บ๐ฎ๐ด๐ป๐ฒ๐๐ถ๐ฐ ๐ฎ๐ป๐ฑ ๐ฎ๐๐๐ฟ๐ฎ๐ฐ๐ ๐ฒ๐๐ฒ๐ฟ๐๐๐ต๐ถ๐ป๐ด ๐๐ผ๐ ๐ฑ๐ฒ๐๐ถ๐ฟ๐ฒ ๐ฎ๐ป๐ฑ ๐ฑ๐ฒ๐๐ฒ๐ฟ๐๐ฒ.
๐ ๐ฐ๐ถ๐ณ ๐ญ๐ช๐ง๐ฆ๐ด๐ต๐บ๐ญ๐ฆ ๐ช๐ด ๐ข ๐ฅ๐ช๐ณ๐ฆ๐ค๐ต ๐ณ๐ฆ๐ง๐ญ๐ฆ๐ค๐ต๐ช๐ฐ๐ฏ ๐ฐ๐ง ๐ต๐ฉ๐ฆ ๐ฅ๐ข๐ช๐ญ๐บ ๐ฉ๐ข๐ฃ๐ช๐ต๐ด ๐บ๐ฐ๐ถ ๐ฎ๐ข๐ฌ๐ฆ, ๐ต๐ฉ๐ฆ ๐ฑ๐ฆ๐ฐ๐ฑ๐ญ๐ฆ ๐บ๐ฐ๐ถ ๐ด๐ถ๐ณ๐ณ๐ฐ๐ถ๐ฏ๐ฅ ๐บ๐ฐ๐ถ๐ณ๐ด๐ฆ๐ญ๐ง ๐ธ๐ช๐ต๐ฉ, ๐ธ๐ฉ๐ข๐ต ๐บ๐ฐ๐ถ ๐ด๐ฑ๐ฆ๐ฏ๐ฅ ๐บ๐ฐ๐ถ๐ณ ๐ฑ๐ณ๐ฆ๐ค๐ช๐ฐ๐ถ๐ด ๐ฆ๐ฏ๐ฆ๐ณ๐จ๐บ ๐ฐ๐ฏ, ๐ข๐ฏ๐ฅ ๐ต๐ฉ๐ฆ ๐ต๐ฉ๐ฐ๐ถ๐จ๐ฉ๐ต๐ด ๐บ๐ฐ๐ถ ๐ฉ๐ข๐ท๐ฆ ๐ฃ๐ฆ๐ค๐ข๐ถ๐ด๐ฆ ๐ต๐ฉ๐ฆ๐บ ๐ต๐ฐ๐ฐ ๐ฎ๐ข๐ต๐ฆ๐ณ๐ช๐ข๐ญ๐ช๐ป๐ฆ ๐ช๐ฏ๐ต๐ฐ ๐ณ๐ฆ๐ข๐ญ๐ช๐ต๐บ.
Sincerely, a woman that knew she could and never gave up and made her dreams come to life. You can too.
Motivation. Most people think it comes from an external source. However Iโm here to tell you that motivation comes from inside yourself. The most important thing you can do is to find your own reason to never give up constantly creating a daily version of yourself. Make that the best habit youโve ever created for yourself.
Get down work me and drop it like itโs a squat.
The benefits of using a resistance band above the knees around your thigh area when squatting is it will help you to show extra attention to your form. This will help control the movement of the squat from beginning to end. It will also trigger or wake up sleepy glutes which many people have without realizing it.
Hocus pocus itโs time to stay focused.
Bend it like Beckham. (That was one of my favorite movies back in the day.)
Stretching ๐โโ๏ธ is good for the soul. Regular stretching can relieve stiff muscles and joints. Focus on mobility by doing range of motion exercises.
Both runners and lifters should incorporate stretching on the daily, to make the most out of their sweat session.
You canโt quite see this here however I did rock back and forth a bit. Bridge ups are such a great stretch for me personally. There are so many different types find the one thatโs best for you.
Relaxing in the sun gets me feeling some type of way. Did you know allowing the sun to shine on you first thing when you wake up (provided itโs out at that time) actually resets your circadian rhythm? This in return regulates your melatonin which helps with regulating sleeping patterns.
Just casually doing some lunges on a pillar in the water, no big deal. We make fitness fun around here.
Although I wouldnโt recommend doing fitness related moves to jeopardize your safety. As for me I like to walk on the wild side a bit.
The rush of adrenaline is basically the same as taking a scoop of pre. ๐
On a more serious note static lunges on or off the water are both highly effective. Letโs make a move. Itโs grind time.
Your body is a powerhouse created with love, sweat and sometimes tears from hard work. But eventually workouts that once seemed difficult will become a breeze. Things that once seemed impossible will happen for you. Mentally you will get in a position to where you will advance more than ever before. There is a ripple effect of positive energy, good moods and more confidence when you commit to putting your best foot forward to create a body youโre proud of.
Letโs go Build-A-Booty.
There are several ways to do this that will effectively enhance thy booty size naturally.
1) Training your glutes 2-3xโs per week.
2) Fueling up extra with a re-feed meal or carb loading on glute training days. This has personally worked for me to grow quicker.
3) Incorporate progressive overload into your training style. Lift heavier to grow more. If itโs not challenging you what makes you think that will be enough to change your physique.
Find what works for you and stay in a state of flow when it comes to glute growth.
Show me how strong you are. Letโs see you show off with a big bicep flex ๐ช๐ฝ
Remember to continuously challenge yourself with heavier weights to incorporate progressive overload into your routine. This will ensure you continue to grow, get stronger, leaner & perform better in all that you do daily.
Letโs taco about planks. Ya like the spin on words there :)
Sometimes the best planks are the good old fashioned ones. However if you would like to mix it up, then you can try these different ones below.
Spider-Man Planks
Lateral Walking Planks
Plank Jacks
Reverse Planks
Knee Plank
Single Arm Plank
Plank Reach
Side Plank Crunch
Side Plank Leg Raise
Up Down Planks
Try them out and find your favorites!
Do you believe wearing the right gym apparel can help you power through even the toughest sweat sessions? I do! I firmly believe that wearing workout gear that will enhance your confidence is going to improve your workout plus your state of mind!
Letโs remix it up at club gym. Pop, lock and drop it to a squat down low. Use your range of motion when squatting to drop far down so that you can see your glutes develop nice and round. Remember for more support many trainers recommend that you wear a lifting belt. This may help you go ham in the gym without running the risk of getting injured.
Cardio style or weight lifting whatโs your favorite way to workout?
Personally mine used to be cardio, but now itโs weight lifting. They say our taste buds change every 7 years, apparently so can our training style preferences.
Letโs get down to the basics and talk core.
Itโs true you canโt out train a bad diet. They say abs are made in the kitchen, and thatโs true. What you fuel yourself matters. However your abs are also revealed in the gym. You can train your abs but just training them alone is not enough.
Try these exercises for a start.
1) Hanging Leg Raises
2) Flutter Kicks
3) V- Ups
4) Medicine Ball Russian Twists
5) Plank Up Downs
Let me know when the abs start to show. Iโve been incorporating these exercises more often and now the abs are making a comeback.
Go balls to the wall, tennis balls ๐พ that is.
Putting in your all in tennis is a great form of cardiovascular exercise. Never stop pushing yourself to elevate your potential. Even physical activities can help push you to go harder in your fitness journey.
A simple way to achieve the overall look you see here, as I have recently started to lean back out after adding quick sprints back into my cardio routine.
A simple way to get leaner through your training style is to incorporate quick sprints. You can do this outside on a track, in a park, or on a treadmill inside your gym. Doing this will rev up your metabolism and expedite your weight loss journey.
A con of running sprints too often when trying to build a booty is that itโs counter productive to this goal.
So if youโre trying to build your sprint schedule would look different as if you were trying to lean out or lose weight in general.
What are your current fitness goals? I want to hear about them in the DMโs.
Whoโs ready to ride?
Cardio doesnโt have to be boring. You can get your sweat on with a fun bike that you can dance to some music or workout classes. Sometimes feeling at peace knowing youโre not in the workout alone joining live workout classes or sweating up a storm to some tunes that really resonate with you pushing you to go harder can help you get through even the toughest workouts or ones you simply donโt want to do.
Letโs get it done.
Iโm taking you inside for a sneak peek of the training course I spent almost 1/2 a year planning, building out & filming. This featured exercise vid is the Barbell Goodmorning to Squat.
You know what they say fail to prep, or prep to win. If youโve always wanted to take your fitness to the next level but never knew where to start, you can always feel free to message me about once youโre ready to commit to taking things to the next level.
Iโll get you squared away and ready to burn ๐ฅ unwanted fat, lean out & boost that confidence with flying colors.
โค๏ธ Coach Cass
