Fitness at the point

Happy Happy Saturday morning at the Bar!

Today’s workout 🏋🏼‍♀️ pyramids and supersets
Pyramid 12 reps light weight
10 reps heavier weight
8 reps heaviest weight
10 reps heavier weight
12 reps light weight........ that’s 1 set. Do this for each exercise
1 rear slide lunges
Step ups
Side slide lunges
Leg elevated stationary lunges
Cross back sliding lunges
Deadlifts
Squats
Calf raises
Upper body’s supersets & pyramid
1 pullovers
Single arm back fly

2chest fly on ball
Incline press on ball

3 standing kickbacks
Skull crushers on ball

4 standing bicep curls
Incline curls on ball

5 standing overhead press
Incline front raises on ball

All together 1.5 hour. Or split into upper body/ lower body

Been preaching this for a long time.......

So it’s January and we are all in a lockdown again, and some of us are trying to drop a few lockdown/covid pounds...... so here are a few tips I have learned from ETP, weight loss coach certification and having dieted a time or two myself. Hope this helps anyone struggling
1 lose fat not weight; how you ask??
2 get your sleep 😴
3 drink lots and lots of water
4 get your steps in 10000 minimum
5 watch your sodium intake
6 no alcohol (I know I know 🤨)
7 reduce your stress which also means reducing those heavy heavy workouts..... sound counter productive, working out like being in a caloric deficit is all stress to your body)
8 keep lean protein high to preserve muscle mass
9 do 3 full body workouts a week but not to failure, (we are preserving muscle not building here)
10 eat enough, low low calorie diets lead to binging, and weight rebounding
11 don’t be in a rush, it just adds stress and the time will pass regardless
12 save some food for a good snack before bed, it helps you sleep better and helps your body recover from the day!
13 I like to use my fitness pal it keeps me accountable but find what works for you. Don’t bother with fad diets, you may lose some weight but will put it back on faster when you return to normal eating!
14. Take pictures and use a tape measure, the scale doesn’t always tell the whole story
Happy 2021, hope this helps in your fat loss journey 😊

Have some fun at home with this 🏋️‍♀️

Seen this today and had to share for everyone that, wants it all and wants it now which is almost everyone.......

Have fun!

Yesterday was heavy leg day. Got my Romanian deadlift up to 100lbs. Correct form is so important when lifting. Done properly the benefits are endless, done incorrectly the possible damage is also endless.

So we are deep into winter, way past that New Years Resolution, and are you reaching your goals yet? If your struggling with getting to the gym, knowing what to do, having a plan, being committed and need some guidance I can help! Personal training available, or couples, friends and even small group for a very affordable option that is focused on you but less expensive than lots of classes these days. If your interested I have a couple open spots, pm me for information

If your goal is to gain some muscle and you are in a caloric deficit it looks like this 0+0=0! If you always stay in a caloric deficit, your metabolism slows to accommodate soooo if we eat to accomplish our goals and more muscle is the goal we have to eat more! 😉

Sooo much better 💪🏻

So it’s been awhile since I posted on my training page, not for any particular reason other than everything I ever thought I knew about nutrition was turned on it’s head this year, and even some long held fitness belief’s.So what’s that mean? The diet industry and it is an industry wants us to believe we need to diet and diet and chronically undereat to lose weight, and on top of that we should workout and work out and workout some more. Some diets want us to cut out entire food groups to lose weight. I have learned that none of it is TRUE! What if there was a better way? What if we didn’t need to always eat less? What if we could eat lots of great carbs, like bread and pasta? What if we could workout not to lose weight but to get stronger and better at working out, making our bodies better functioning machines?.......it’s true all true. I have struggled with diets and weight loss and working out like crazy while eating less and less all to lose weight, till my thyroid quit, my hair was falling out, and still could not keep my weight down. Well I am here to tell you I have started 2019 at my lowest weight, with the most lean muscle I have ever had...ever! Ohhhh an here is the best part eating more food than I have ate in years. Sound too good to be true? 😊it’s not!