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

Make you a 📸 friend who finds all your good anglez @taz_k_photographer (shooting some coool new stuff @ryderwear HQ in 🇦🇺). Just got home a couple hours ago from a day long flight and my body is all kinds of confused but I’m determined to stay awake 👊🏻 #saynotojetlag. - I know a lot of people get stressed out going on vacation and have a hard time managing their goals + enjoying themselves but it’s usually pretty simple to stay (mostly) on track when traveling. Trust me, I wasted too much time needlessly stressing about these things and can tell you from experience, it’s a crap use of energy 🙅🏼‍♀️. Here are some basic (but useful) strategies to employ: - 🏃🏼‍♀️Walk as much as you can . 🏄🏽‍♂️Choose active activities like hikes, water sports, etc . 🍕Choose “worth it” meals. Do treat yo-self but if you have the opportunity to have a fairly tasty more macro-friendly meal and get in some micros, have that and leave yourself room for more of an indulgence later. You can enjoy yourself without going HAM . ☺️Relax. Don’t let stressing over this stuff impact your vacation. Have the confidence in yourself to know you can get right back on track when you get back home. No biggie. - That’s it! And thanks you guys for your patience with my seriously spotty posting. Back to normal hours 🙆🏼‍♀️🙏.
Full body workout 🔥. When I’m away and off my routine, I prioritize experiences buuuut I do make sure I get in workouts whenever I can. Because training days go from 5-6 to maybe 2-3/week, I do full body sessions and try to get in the foundational movement patterns 💪🏻(squat, hinge, lunge, push + pull (vertical and horizontal), weighted carry - missed that one) + core of some kind) - I did supersets, sort of (1 min rest between paired exercises) to save on time without really compromising strength. - 🔻Chin-ups - 3x6 🔻Front squats - 3x8 . 🔻Inverted rows - 3x12 🔻Push-ups (opt weighted or reduce intensity with incline) - 3x12 . 🔻Single leg RDLs - 3x12 (each leg) 🔻Single arm shoulder press - 3x10 (each arm) . 🔻Alt reverse lunges - 3x20 (total) 🔻Bear shoulder taps - 3x20 (total) - Obviously I was spoiled getting to use such a sweet gym but work with what you’ve got. When you have the structure of using movement patterns, you can sub exercises based on what’s available! Eg no barbells? Do goblet squats. - At the airport waiting to board flight numero uno home! See y’all in 24 hours 🙈. 🎵Just Kiddin - Indiana
Things I’ve learned since being in Australia: ⭐️I’m very not used to cars on the left side of the road. It’s not just driving, it’s also the way doors lock and walking. I think everyone thinks I’m a jerk head walking into them on the wrong side. . ⭐️Almost all dudes have shaved legs and wear shorty shorts...and have nicer legs than me (defo not judging, just noting 😝). . ⭐️My hair doesn’t like it here nearly as much as I do. . ⭐️When someone asks, “how ya going?”, you should answer “good, you?” and not tell them where you’re going 😂. . ⭐️Squeaky sand is a thing! . ⭐️Koalas are little love lumps and if I’m going to get chlamydia, I’d like it to be from holding one of them. . ⭐️Kangaroos are the chillest bois.
Push-up variations with special demo help from my strong frands @sonnywebstergb and @direnkartal92. Casually getting an Olympian to do silly push-ups with me. Nbd 😂. - There are so many variations you can choose to: 🔻modify for your level (incline, regular, decline) 🔺more specifically target different areas (triceps, shoulders, chest) 🔻challenge your core stability (shoulder rap) 🔺increase explosiveness (plyos) - Push-ups are one of my favourite exercises because of their accessibility (only your own body is required). You can use them to build strength as a beginner (eg incline push-ups) and continue to evolve so you’re challenged even as an advanced athlete 💪🏻. #thatisall #goforthandpushtheearthdown - 🎵Cages - Behind (ft Fiora)
This is a bit of a departure for me but I felt compelled to address this. - If you have body composition goals you’re working towards, power to you. I’m not going to pretend I haven’t trained for aesthetic reasons. But you should never be approaching training trying to Frankenstein together body parts from other people in hopes of building “your dream bod” 🙅🏼‍♀️. You will always be you and a lot of these things are determined genetically *bolded and underlined*. I can’t even explain what a piss poor use of your energy it is to hate things you can’t change. There are so many more constructive things you could be doing with your time and mental energy. Give yourself a freaking break. - This body might not be perfect but it’s the one I’ve trained to get strong. All the changes I see are the result of the work I’ve put in and that’s pretty cool. It can stay 😝🤗
Challenging body weight leg exercises 💪🏻 (broken down by urrrea) - While you should be using weights if your goal is to gain leg muscle and strength, body weight leg exercises can be very challenging, confer many benefits, and be a beneficial addition to your program ✌🏻. - People tend to be in one camp (bodybuilding, powerlifting, calisthenics, etc) but there’s value in a lot of different approaches and imo, great things you can borrow from each to become more well rounded. I digress, heerrreee they are: - 🔹Hamstrings: Hammie slides 🔹Quads: Kneeling quad extensions 🔹Glute med: Side lying hip raises 🔹Glutes: Frog reverse hypers 🔹Single leg strength: Step-downs and Pistol squats - For most of these you can utilize an 8-12 rep range, with the exception of the reverse hypers where I usually do 25+ (as a pumper at the end of a workout). That’s all I’ve got #byeee - 🎵Joe Stone, Montell Jordan - The Party (This is how we do it) Edit (got smarter): Tights and shoes @ryderwear Sports bra: @titikaactive
Exercise Progressions - to get strong and stuff 💪🏻💃🏼. - There are a lot of super-wicked-awesome bodyweight exercises that are fantastic for developing strength (and your physique) but it can take time build the strength to perform them. Whenever I post these exercises I mention that you can choose a modification but don’t always show said modifications. Well, here they are (at least some of them)! - 🔺Pull-ups/chin-ups: negatives, banded pull-ups 🔺L-sits: bent knees, slightly extended legs, single leg 🔺Push-ups: incline, regular, decline (harder) 🔺Pikes: feet on ground, feet elevated - Choose a progression that’s appropriate for you, work on it consistently, and increase the difficulty when you’re ready 👊🏻. If you can do only a few reps, you can always do the max you’re able and switch to an easier modification to complete the set. E.g. you want to do sets of 10 push-ups but can do 4 with solid form. You can start with those and complete reps on an incline. - It’s remiss of me not to include negatives as a progression for pull-ups (holding your body weight at top and slowly lowering) but my sloppy fingers accidentally deleted that clip so its lost in the ether (sorry 😝). I have a dedicated pull-up progression vid I’ll link in my stories if that’s your goal 👌🏻. - Hope this helps! #dothething 🎵Dua Lipa & Silk City - Electricity (MK Remix)
3 years of training vs 8 years of training #transformationtuesdaythings 🙆🏼‍♀️. - I get so many messages from people slightly frustrated that they’ve been working out “x” number of months and have barely noticed any changes. Same, fam. I definitely didn’t start training and notice drastic changes right away. For me at the time of this first photo, these changes were drastic. You don’t really know your potential unless you give your body some time to get there 👊🏻. - Our bodies are all different. You could be working just as hard as someone who is seeing more results but that’s just the luck of the draw. That doesn’t mean you can’t improve yourself and that your progress is insignificant. It just might take you a little longer and that’s ok #youvsyoubb - Work hard but respect your body’s pace and be patient, be proud of yourself dammit and the hard work you’ve already put in, and enjoy the process - the changes take care of themselves.