Train with me

Train with me

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Certified Strength and Conditioning Specialist (CSCS), Certified Nutritional Practitioner (CNP), Psychology Grad and Health Coach.  

 

Pick one of my workouts and let’s workout together!

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Ultimate Gym Guide

6 weeks · 4x a week · 60 mins

Weightlifting · Gym

If you want to build strength, get lean, and feel more powerful and confident than ever, stick with me for the next six weeks!

try it free for 7 days
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Step Up Strength

9 weeks · 5x a week · 60 mins

Weightlifting · Gym

This plan is the perfect next step if you already have a foundation of fitness but are ready to get into your best shape EVER!

try it free for 7 days
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3 Day Strength Evolution

12 weeks · 3x a week · 50 mins

Weightlifting · Gym

My new fitplan is perfect for anyone who wants to achieve their health and fitness goals without spending a ton of time in the gym.

try it free for 7 days
 

@katiecrewe

LEG DAY THINGS 💪🏻. I meant to make an almost identical post with slightly more recent videos but cannot for the life of me find them (pretty sure they were deleted...by me 😑), so please enjoy this almost identical leg workout from a few weeks ago. It was GREAT but to be fair, I probably have a warped idea of “fun” 🙃. - 🔺Banded hip thrusts (w/slight pause) – 4x12-15 🔺Barbell front squats – 4x6 🔺Single leg ball hammie curls – 4x5-7 🔺Step-downs – 3x10 🔺+ seated banded hip abduction (unfilmed) – 3x30 - If you struggle to establish mind muscle connection with your hip thrusts a few (of many) things to try are; adding a band, adding a short pause at the top (this has helped me a lot), reducing the weight a little if you’re always lifting close to your max and increasing the reps and making sure you’re getting to FULL hip extension. - In case my face wasn’t a clear indication, those hamstring curls are…not easy 😩😝. I would definitely try this one with two legs first and when you can complete those with ease, you can try single leg. If they’re new, it may also take a couple tries to figure out how to balance. - The step-downs are also a surprisingly humbling exercise. To be fair, I think that’s a single leg exercise thing in general (hooray for unilateral training 🙈). Ensure your can lower with control, your knees are tracking over your toes, and you’re not pushing off the ground to get back up. To make it more challenging, tap your heel vs flat foot and of course, increase the height of the step. - That’s all, yo. Hope you guys had a wonderful weekend and good luck to your legs 😬👊🏻❤️ - 🎵Savi ft. Ida da Silva - Losin’ Myself
I talk a lot about the importance of performance based goals but in truth, THIS is the most recent progress I’m most proud of: - Not only being willing to skip workouts now but not feeling any associated anxiety and guilt. - No longer feeling any inclination to track food and moving on very easily from overeating where I would previously have really obsessed over it. - Wearing this dress sans bra 😝. But really. Coming to terms with my chest size and realizing I don’t need to change to be more “feminine”. - Putting down my phone more, being more present with people and making more time for the important people in my life. - Realizing that it’s ok when people don’t like you, as trying to please everyone is not only futile, but should not be the goal (although I still think efforts should be made to be understanding and sensitive to other’s feelings). I still have a ways to go but I’m trending in the right direction 🙈#sensitivepeopleproblems - You’re allowed to recognize your progress and feel proud (no matter where you are in your “journey”) 👊🏻. Happyyy weekend my friends 💗.
PISTOL SQUAT PROGRESSIONS 🔫 If you’re honing your ninja skills and working towards full pistols, here are some regressions/modifications you can try to help you build up to unassisted reps, with the oh so smart and lovely @soheefit 🥰. There is no *need* to have pistol squats in your program. There are many wonderful, challenging single leg exercises you can incorporate that will be a superior choice for many, however, I know this is a goal that excites some and I think that’s cool 👊🏻. - People often assume this movement is all about single leg strength, but mobility is very important to being able to perform one successfully. - ➡️If you have tight hamstrings you’re going to struggle to keep your leg straight out in front at the bottom of the movement, limiting your range of motion. A temporary fix for this while you work on your hamstring flexibility is to stand on a box so you can get the same hip flexion on the working leg (depth) but allow the other leg to hang where it’s more comfortable. - ➡️Limited ankle mobility can also limit your pistol squat depth. If you’re stretching your ankle and can’t get your glutes close to your ankle (like shown), you may want to try elevating your heel (this is a common “fix” for regular squats as well). - ➡️Having your weight pulled forward more makes this exercise much easier. Having a friend hold your hands or using TRX ropes gives you some assistance (and helps with balance). If neither of these are an option, you can also use anything sturdy for support to hold with one hand. - ↘️If you’re very close to getting them and just need that teeeny bit of extra help at the bottom, grab a plate or any weight and hold it out directly in front to do them counterweighted. It might seem counterintuitive that holding additional weight would make it easier but it does because it pulls you forward (holding it close to your chest would make it harder). - You can also combine some of these strategies, e.g. you could do counterweighted elevated reps from a box 👌🏻. Hope this helps! Get it friends 👊🏻❤️ #fitcrewe - 🎵Jon Bellion - All Time Low (Shew remix)
EXERCISE REGRESSIONS 💪🏻 - I made this video initially to post in my @fitplan_app Facebook group but because this is something that’s SO often asked about, I thought it would be worthwhile putting it here too. So if you’ve wondered about this, this one’s for you (and maybe save it so you can refer back). - While a lot of modifications will be unique to you and your needs, here are some general ones to try if you’re struggling with any of these exercises. - 🔷Push-ups and pull-ups/chin-ups: if you’re still struggling with incline push-ups, increase the incline. There no rule where you have to use a bench. The idea is to push as much of your body weight as you’re able and lower the incline when you’re ready 💪🏻. . You can also do band assisted pull-ups or use the assisted machine (but I personally like those options slightly less). - 🔷Balancing issues? Increase the stability of the exercise. I used RDLs as an example but it’s not limited to this exercise. One non-exercise related balancing note; flat soled shoes help! - 🔷Reducing impact: plyos aren’t beginner moves and not joint friendly for everyone. Many people would benefit from taking the jumps out of certain exercises. I have two common examples but it’s not limited to these. - Hope this helps, my friends! #getit #fitcrewe❤️ 🎵Le Youth ft. Ava Max - Clap Your Hands
Happy Sunday! It’s a leg workout 💪🏻🤗. I’m currently in Miami with two of my favourite people but here’s my last workout from before I left. A very solid session 👊🏻 - 🔺Sumo deadlifts - 4x6 🔺Front squats - 4x8 🔺Elevated db split squats - 4x12 (x2) 🔺Single leg banded hip thrusts - 3x10 (x2) 🔺ss side lying hip raises - 3x15 (x2) - My left glutes are much less cooperative than my right. I’ve found it helpful to do sets of single leg thrusts to address possible strength imbalances and not feel like I’m compensating in my regular hip thrusts. - I started with single leg bridges (back on the ground), then bodyweight hip thrusts (back on bench), and am now do them weighted. If you want to try weighted (make sure you’re getting to full hip extension) you can also use dumbbells but I find a band much more comfortable if you’re able to set one up. Many squat racks have hooks for this too! - Also, the smaller band seems to have gone missing at my gym so I did the single leg thrusts with the heavier resistance. OUFF 🔥. - Lastly, grab some heavy arse dumbbells for elevated split squats and do a few sets of nice controlled reps if you’d like to also smash your grip. I don’t do a lot of grip training but this works a treat 😝. - 🎵DubRocca - Make Believe #fitcrewe
🌟PLAN GIVEAWAY🌟 I’m in the process of writing my next Fitplan program and trialing some new workouts because I’m filming next month 🙈(eeee). I’m giving away 3 full year long subscriptions to Fitplan (details at the bottom...after my caption novel 😬❤️)👇🏻 - Consistency is so important for making real, sustainable changes but it’s also something many people struggle with. Here are some things worth focusing on that will really help long term: - 🔺Thing 1: Make sure you actually like what you’re doing. It doesn’t need to be thrilling and you don’t need to be jazzed to go every time, but you also shouldn’t be filled with dread about every workout. - 🔺Thing 2: Make performance-based goals. You don’t need to be obsessively focused on your body to see changes. Performance-based goals help you focus on challenging yourself, make you excited to train, and start to appreciate your body for what it can do, not just what it looks like. - 🔺Thing 3: Educate yourself as much as possible. Behaviours become a lot stickier when we understand the why. It also really increases your confidence 👊🏻. - 🔺Thing 4: Patience. I know we ALL start training and want results yesterday. Figure out your goals, make/get a plan, and stick with it. These things take time so go in with the knowledge this isn’t a temporary fix. - ➡️To enter to win 1 of 3 year long @fitplan_app memberships, comment your favourite exercise. Das it. Winner will be announced Friday, November 1st 🤗 - If you just want to check it out, as a subscriber you get access to all plans for the full year (but try not to program hop, re above 😝). Sign up for my plan on the app and you’ll get an email link to join the Facebook support group #FitCrewe. I’ll be choosing 3 additional random members to win 3 hip thrust pads and glute bands there. There’s a 7 day free trial so you can see if you like it then cancel if ya don’t 😊 - Lastly, this was a deeece higher rep lower body day. And yes, glute focused back extensions (last exercise) look crazy, but 🍑🔥. OK I’M DONE! GOOD LUCK! ❤️y’all - 🎵Riton x Oliver Heldens - Turn Me On ft. Vula
Rarely do I delve into nutrition topics on here but I do spend a lot of time answering nutrition questions via email and many people have very dichotomous thinking about food, so I think this bears repeating. - I’m a pretty disciplined person (when I want to be 😝). There was a time I was very consumed by eating only foods I deemed very healthy. During that period I went almost a year with no added sugar in my diet - I remember almond butter started to taste really sweet. I was eating a lot of whole, nutritious foods, lots of fibre, and healthy fats. All good things. - What was less good was my anxiety around eating in social situations, planning ahead of time what I would say if I “needed” to avoid eating socially, not enjoying traveling because of food anxiety, and just generally ignoring the voice in my head asking me for a sandwich. - My life really improved when I stopped classifying foods as “good or bad” (to be clear, this was not an immediate switch; It’s tough to unlearn ingrained ideas). Holy man, was it freeing to be able to enjoy foods without guilt and realize nothing disastrous happens. - There are foods that are more and less filling, foods that have more and less fibre, vitamins, minerals, etc but none of them should be associated with morality. - There are many facets to your overall health and I’d argue that being wracked with guilt over having a couple cookies is much less healthy than the cookies themselves. - I feel my best when I’m eating lots of plants (big ass salad crew, wuddup?) and am on a pretty consistent eating schedule. I also enjoy some chocolate daily and if I feel like an ice cream cone, I go and get one. It’s helpful to think in terms of what you can ADD to your diet, vs what you have to take away. YOUR best diet will be one that you can be consistent with, that makes you feel good, and allows you to be social. - Avoid having an all or nothing approach; consistency not “perfection” (whatever that even means). - Lastly, don’t trust anyone who tells you ice cream is only a summer food 🍦😝 - Some great follows for educational nutrition-related info: @soheefit @bdccarpenter @martinnutrition @thefitnesschef_ #fitcrewe #🍦gains