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.  

 

My Latest Workout Program

 
 

Ultimate Gym Guide

6 Weeks | 4 Days a Week | 60 Minutes per Day | Gym Workouts

 

@katiecrewe

It’s my favourite part of Monday – LEG DAY 🔥 #yay! If you want to grow, you have to give your body a reason to change. Lift weights, yo (as heavy as you safely can…and repeat). - This was a challenging workout for me (but good challenging): 🔻Sumo deadlifts – 4x4 🔻Banded hip thrusts – 4x12 🔻High box step-ups – 3x6-8 🔻Goblet squats – 3x12-15 🔻Side lying hip raises – 3x12 *lie on the floor and contemplate your life choices - I often find myself exerting just the amount of energy necessary to complete a lift when I should be generating as much power as I can to lift more explosively. This isn’t a heavy weight for me for hip thrusts and I was feeling pretty meh after my first set. Focused on thrusting more aggressively (hush, everyone) and OW my glootes 🔥. Butt was WELL done after 4 sets. - I’ve taken to adding weight to these high box step-ups as my friend @instabooya rudely made me aware I was able to (I’d been doing them exclusively bodyweight). Bodyweight is a good place to start as it’s more challenging than it seems. Make sure you lower with control and try not to push off your bottom leg. - As always, side lying hip raises look ridiculous but crush me oh so effectively. You should tryyy them 💁🏼‍♀️. - Lastly, @ryderwear’s Black Friday sale has started (my top and bottoms are from there…plus lots of other stuff)! They have some pretty sweet deals if you need new tings #thatisall ☺️ 🎵Joji- Slow Dancing in The Dark (Loud Luxury remix)
Just over here trying to build some siiiick delts 💪🏻🔥 (it’s a work in progress). - Because the shoulders are comprised of many muscles, it makes sense to train them with different exercises in multiple planes of movement. Your front delts get a lot of action from horizontal pressing so instead of spending time on front raises, take that time and do more for your neglected rear delts 💪🏻. - Shoulders: Shoulder press (vertical push) Push-ups (horizontal push) Lateral raises (stole these from the great @nunez) Rear delt raises - I enjoy doing bottoms-up kb presses as an additional challenge for grip strength (and stability) but you’ll be able to use more load with a dumbbell (or the alternate grip shown). - People often go too heavy with their rear delt raises and end up using more back. These are postural stabilizing muscles and respond well to high volume (and frequency) so don’t think you’re training them ineffectively if you reduce the weight and increase reps 👌🏻. - Also, thaaaanks for your patience with my lack of posting. I’m back now! ❤️ 🎵Jarami - No Chance
500 rep workout #becausecardio #gross. My preference is always to get in some strength work when I’m doing cardio - either body weight or lifting weights faster 😝. - Also, I don’t have the greatest attention span (understatement) and I find these a lot easier to get through vs spending time on a cardio machine. Anyway, this was a good one #much🔥 - 🔹20 Bench hops (2=1) 🔹20 Plank up/downs (and/or plyo version) - I did 10+10 🔹20 Burpees (add push-up if you’re able for some or all of the reps) 🔹20 Bicycles (2=1) 🔹20 Half burpees Rest and repeat 5x - For those who will ask, I typically only do 1 cardio type workout/week and that’s mostly to keep up some athleticism. I try to never rely on cardio for body composition and leave that up to diet and strength training 💪🏻. - That’s it! Finally got a vid up while away! Ty for your patience with meeee ❤️ 🎵Leu Leu Land @leuleuland - Stranger (ft Billy Boothroyd) (I found them on here after I posted another one of their songs and they’re rad as heck 🔥🔥)
Gotta take those rare opportunities to be a fancy pants 💅🏻😝. Quick trip back home for my beautiful friend’s wedding 💗. To all the people asking where this dress is from on my story, it’s called “X Revolve Presley gown” from Revolve. - Here’s the dealio: I always get a little nervous ordering pricier things online, especially dresses and pants as you never really know how it will fit/look. Thinking I was smrt, I ordered two dresses to be safe, planning to return the one I liked less. Cool idea Katie, except you live in Canada so duties were OVER $200. So word of warning if you’re from here too, you’re gonna get slammed 😒. But it IS cute and soft and fuzzy, so there’s that 😝. - Workout stuff coming soon! Hope y’all had a wonderful weekend ❤️
Upper body things 💪🏻. This was traveling workout numero trois. I love checking out different gyms when I’m traveling ☺️. (Workout is written out at the end 👇🏻) - Truthfully, I used to feel exposed and a little embarrassed in the weight room, ESPEClALLY if I was doing a slightly unconventional exercise (like elevated pikes 😝). Traveling and being on someone else’s turf always reminds me of this. - It has gotten a lot better in the last few years but there used to be even fewer females in the weight room and I know a lot of you also feel a little uncomfortable and exposed. - I don’t have a secret “feel immediately comfortable and start kicking ass” strategy. You really just have to deal with feeling uncomfy, push through anyway, and then realize it really wasn’t so bad. You won’t wake up one morning and suddenly it’s easy - you have to build up the confidence. Cut yourself some slack. You freaking deserve to be there if you’re just starting out and figuring things out or if you’ve been training for 15 years 👊🏻. - 🔺Plyo push-ups - 3x5 🔺Bench press (paused) - 5x6 🔺Elevated pikes - 4x8 🔺Chin-ups - 5x6 🔺Dips - 3x12 - Promise the shirt raise was for grip, not fashun 😜. I’ve been focusing even more lately on body weight upper body exercises but of course you can choose modifications for your level (eg assisted chin-ups and dips, pikes on the floor). - Back in Toronto for the weekend and then back to NYC for Monday (I’m a sleepy lady 😝) - 🎵Hayden James - Better Together (ft. Running Touch
Home leg workout 🔥. I’m so happy I have some basic weights here now 🙆🏼‍♀️. - Full disclosure, I prefer gym workouts, especially for legs. That doesn’t mean you can’t have a very good workout with minimal equipment. I think it’s important to meet people where they’re at and understand that while it may not be “ideal”, it can still be very productive 👊🏻. And this was super solid 💁🏼‍♀️. - Ze workout was: 🔻Goblet squats 🔻Kickstand RDLs 🔻Single leg chair squats OR counterweighted pistols 🔻Adductor holds 🔻Side lying hip raises - I did 3 sets of 10-12 for all exercises (lower for pistols). I completed each one before moving onto the next but you *could* do this one as a “circuit” (with rests) if that’s your preference. - ⭐️If you find you don’t have access to barbells, here are some ways to challenge yourself and have a quality workout without heavy weights: -Use slightly higher rep ranges -More controlled eccentric and explosive concentric -increase time under tension by pausing longer in the contracted position (eg top of abductor holds and side lying hip raises) -Choose more single leg exercises -Choose exercises that are still challenging in a 10-15 rep range -Shorten rest periods - Kettlebells are from @kettlebellkings 🎵Sultan + Shepard - Head Over Heels