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

Partner workout time! It has been a hot while so heeerre we are 💃🏼. - My favourite partner workouts involve cardio and abs, mostly because I’m FAR more likely to actually do them that way. Misery loves company 😝. This was mostly core with a little upper body sprinkled in. Don’t underestimate the core stability needed to be in bear position while someone does push-ups on you 😂. - While normally I’d recommend training alongside your partner (not just using their weight 😝), some of these are actually great, especially when you’re stuck inside on a snow day and also want to be entertained 🙈. - Oh, and I heart all y’all 🤗💗 (déjà vu? Sorry if you’re seeing this again; videos were being silly and skipping again 🙈) - Rynx - Hold On (feat Drew Love) @rynxmanjones
PUSH DAY THINGS 💪🏻! It was a snow day in Toronto and it would seem that everybody who got off work came to the gym #sobusy 🙈. - So here’s my space conscious push day, where you need to claim minimal equipment 😝. Also great for condo/hotel gyms. I was done like dinner by the end of this 🔥. - I do a lot of bodyweight exercises I’ve had to work up to in my upper body days but if you’re not ready for some of these yet, I’ll list some alternatives 👊🏻. - 🔹Plyo push-ups (can sub incline) - 3x5 🔹Dumbbell floor press - 4x8 🔹Elevated pike push-ups (sub feet on ground) - 4x8 🔹Dips - 4x10 (can sub bench dips if they feel a-ok for your shoulders) 🔹Bear shoulder taps - 3x20 - I like to start my push days with some low rep plyo push-ups. You’re most explosive at the beginning of your training session (because you’re not fatigued). As my goal is max explosiveness and I don’t want to impact my strength on subsequent exercises, I keep reps low. - That’s all! Train your upper body. It’s really a great time 👊🏻 - 🎵MNEK x Disclosure - White Noise (XYconstant Remix)
Just a reminder that healthy doesn’t look the same on every body ❤️. - The fitness industry often confuses leanness with health and while some people can maintain a super lean physique year round, for most of us that’s just not a realistic goal. - If having a ripped six pack isn’t your natural state of being, the lengths you’ll need to go to to achieve and maintain that physique will likely not result in a net improvement to your life. We’re all a little different and you’re in NO way a failure if that’s not a natural state for you. - Find a comfortable place for your body where you can push yourself and get stronger (if that’s your goal), have the flexibility to enjoy social events, and can maintain without having to obsess over it all the time...because I assure you, that’s not a fun time. - Use others to give you ideas, information, and even some motivation but never use others to measure your own progress. That’s just between you and you 👊🏻. - Extra “gains” brought to you by winter and potatoes ☺️💗
L-sit mini tutorial 💪🏻. After being asked how to progress to these approximately one bajillion times, I made a video 😬💁🏼‍♀️. - Firstly, this isn’t an easy exercise so expect you’ll have to work on it pretty consistently. I’m trying to improve mine too and work on them about 3x/week. If you think I’m making it look easy, my face is lying to you 😂. - If you can’t seem to keep your legs up, some non-core strength limiting factors are hamstring flexibility or straight leg and hip flexor strength. Single leg lifts (or double for more of a challenge) are a good way to build the requisite straight leg strength 💪🏻. Sitting against a flat surface isn’t necessary but can prevent you from cheating 😉. - The final slide shows some progressions (roughly) in order of difficulty. As always with these, start with one that is challenging but doable and push yourself to do a liiiittle more the next time. - Also, make sure you rest ⏱ long enough that you’re not compromising your strength on subsequent sets. If I was doing, for example, 4 sets of max l-sit holds, I’d rest 3-4 min between sets. - Hope this helps! Get it friends 👊🏻❤️ 🎵Disclosure - BOSS
LEG DAYYY 🔥! So THIS was a burner with lots of single leg strength 💪🏻. - I’m actually not on team ‘you have to beat yourself up and be sweating profusely to have a good workout’ (at all - bolded and underlined) but my legs were was a little twitchy and prettyyy fatigued after this...and I kinda love that feeling 😬🙈. - 🔻Hip thrusts - 4x12 🔻Bulgarian split squats (+short pause) - 3x8 🔻Single leg RDLs - 3x8 🔻Lateral lunges - 3x10 🔻Banded lateral walks - 3x30 (total) (I also started with 3 sets of unfilmed squats 🙇🏼‍♀️) - Single leg training is faaantastic. Getting strong on one leg can help increase your stability, strength, power, and potentially reduce injury risk 💪🏻. - Want to make your Bulgarian split squats even less pleasant? I’m hearing yes! Add a pause 😝. If you have some of those spongy pads, putting one under your knee is a good gauge for where to pause (for consistency). - If you’re not yet ready for the balance aspect of some of these exercises, you can modify while your body gets better at stabilizing. Use assistance or choose a slightly more stable variation; eg hold one dumbbell for single leg RDLs and use the other for support OR sub kickstand RDLs instead of single leg RDLs #makeitwork - 🎵Tujamo ft Karen Harding - With U
Build some boulders, sculpt yo shoulders 💥💪🏻#orpebblesifyoureme. I did this at my casa but I do very similar shoulder training at the gym. - 🔹Bottoms-up kettlebell presses 🔹Kb lateral raises 🔹Band pull-aparts 🔹Pike push-ups 🔹Shoulder tap push-ups I did 3-4 sets and kept reps between 8-12 for each. - Bottoms-up kb presses are not only great for your shoulders but help to train your grip strength and your ability to stabilize (they’re harder than they look). They also take extra focus and at least 1.5x longer to complete with my left arm 🙈. - Kettlebells are a good option for lateral raises to ensure your hands aren’t going higher than your elbows. I often use them over dumbbells for this one👌🏻. - I lurve pike push-ups 🙆🏼‍♀️. I’m working on my handstand push-ups so I lots of these 👊🏻. They’re great but people typically have their heads poking out too far. You should aim to make a straight line from your hands to your hips, making sure your head is between your arms and your scapula is depressed. - Ok that’s it! Do the thing 💪🏻❤️ 🎵Matoma & Becky Hill - False Alarm
CHEST TRAINING...and managing expectations 🙈. - Many women ask me if you can increase your breast size from training your chest. Allow me to be your shining example of...no (unless you want larger pecs, then yes 😝). - Many women shy away from training their chest but I’d like to pose the idea that there are lots of other cool reasons to train your chesticles: - 1 - You get stronger and feel more capable. Know what feels awesome? Being able to push a heavy bar off of yourself or push yourself off the ground with control 💥 - 2 - Build a more balanced physique. Although I’d argue most people do more pushing than pulling, it’s important to have a balance of both. Chest exercises also often train your shoulders and triceps 💪🏻 - 3 - Increase your street cred #important 😎. Do clapping push-ups to stunt on your friends. - On a more serious note, while I didn’t gain a cup size benching a plate or doing plyo push-ups, I gained a heck of a lot of confidence and excitement towards training and increasing my skills. I’ll take that trade any day ☺️ - Super convenient zipper top (and errthing else) is @ryderwear 🎵Strangers - Luca Debonaire, Lukas Newbert
When I first got into fitness, I’d spend hours and hours reading articles on bodybuilding.com and other fitness magazines, as this was where people generally consumed their fitness info. I would read all of the interviews and really looked up to those glorious powerful female fitness models who were featured; so much so that I trained for a fitness competition (almost 7 ago now. Yikes 🙈). This was one of the only paths presented if you wanted to “take your fitness seriously”. - It was a rough prep and a rough number of months afterwards where I continued to diet (badly) for shoots and honestly, also because I didn’t want to let go of my newfound “identity”. I was getting some ‘recognition’ and potential opportunities for sponsorship, etc and the idea that I could potentially be that chick inspiring others was incredibly exciting for me. - Unfortunately, I was pretty miserable and it became very apparent after many weeks of crying myself off of the treadmill and feeling total exhaustion that this wasn’t for me and I wasn’t going to be “that chick”, for the good of my health and honestly, my important relationships (tfw you’re ZERO fun to be around). - Fast forward to now where we don’t need to vie for the opportunity to be featured in a fitness mag to inspire others. We all now have the opportunity and a platform where we can share our story and express our thoughts and opinions. There is SO much information readily available and we can choose what we consume and where we look for inspiration. Never did I think y’all would choose to put up with me and that you can make an impact with a moderate and realistic approach 👊🏻. - I’d really encourage you to surround yourself with things that serve you, prioritize your health and happiness over your appearance, and base your goals on what enhances your life! Doing things to please others or because you feel it’s what you “should” be doing won’t make you happier. Do you, your people will find you 😉❤️. #justpreachythings #sorryigotcarriedaway #butimeanit