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

GLUTE-focused exercises 🍑. My buns are still really feeling this two days later #oooEEee 🔥. These are some of my favourite glute-builders. - I was not #blessed with a butt or with particularly great glute building genetics, but years of training my 🍑 multiple times per week have yielded some results (sometimes stubbornness works in your favour 😝). - What has made the most difference to my physique is training my body to lift heavier 💪🏻. Please don’t be afraid of weights. With compound exercises you have a lot of potential for progressive overload (can load them heavier). Moving more weight (with control) = more muscle. Hip thrusts, for example, are a fantastic exercise where you can use an impressive amount of weight, safely (thanks @bretcontreras1). - By the same token, some people get very judgemental about people doing kickbacks, using the abduction machine, and doing banded work, but there’s value in also including these isolation exercises if your goal is 💪🏻 growth. Why not use all the tools at your disposal? - Those crab holds look easy but boiiiii try to get your hips to full extension, squeeze, and hold for even 20 seconds. I have a 45 lb dumbbell and I was shaking like a leaf. Keep in mind, you may be limited by your shoulder mobility with this one. - Always remember, if you want more butt muscle, what you want is to build new tissue. That requires energy (aka food) #eattosupportthosegains. - 🎵 Black Saint - Could you love me
The very much requested UPPER BODY WARMUP! 🔥 - These are the main exercises that I do before training my upper body. I used to do a super rushed (or non-existent 😬) warmup but it’s really worth devoting a few extra minutes to really preparing your body before “loading it”. - What you include in your warmup will depend in part on the the type of workout you’re doing, if you have any areas that need special attention, what makes you feel best and most prepared, your available space, etc. - As I do a lot of push-ups and other exercises where my wrists are in extension, I make sure to always devote a couple of minutes to warming them up (and I know a lot of you experience some discomfort in this position). - If you’re someone who struggles a little with core engagement, going into bear position and doing some isometric holds and shoulder taps, really focusing on maintaining that strong and stable position prior to lifting can be very helpful. - S/o to @strengthcoachtherapy for the shoulder exercise I now use all the time (he has so many helpful vids on this). - 🎵Sam Feldt x Kate Ryan - Gold
I’ve been brainstorming ways to get my @fitplan_app peeps (even) more excited for training and decided it was CHALLENGE TIME 👊🏻. It has been way too long since #gymdance2k17 😝. - I want people to get excited about training and improving as a goal in and of itself but sometimes an external “kick in the pants” can help (competitive? Who me?! 😜). I made this for my #fitcrewe members but thought I’d let all y’all in on one of the prizes (and fun, duh). - Swipe 👉🏻 for challenge details. You can also use a kettlebell instead of a dumbbell but I find goblet squats a lot more comfortable with a dumbbell. - PRIZES: Fitplanners: 🔻$250 Amazon gift card - most improved time 🔻$250 Amazon gift card - fastest time Errbody else: 🔻$150 Amazon gift card - random draw + free year @fitplan_app membership for all 3 - This isn’t meant to “destroy” you. Maintaining form is always most important. The real goal here is improvement #yaya! - My goal for three weeks from now is to get it all in one vid - aka
BODYWEIGHT LEG EXERCISES (avec progressions) 👊🏻 - These are some of my favourites exercises to add into my leg days or to use when I don’t have access to heavy weights. - While adding more weight to exercises is a good way to progressively overload, there are other ways to increase the demand on your body to gain strength 💪🏻. - I’m a big fan of heavy leg exercises but I think there’s real benefit in adding in some bodyweight exercises into your routine as a way to increase your mobility and challenge your body with a different type of strength. - I’ve added weights for some of the “regressed” versions but that’s optional. I do want to point out though that just because one exercise is more challenging in *one way* than another doesn’t make it superior. For example, weighted lateral lunges are a fantastic exercise, not just one to do on the way to Cossack squats while you mobilize your ankles. They all have their place 👊🏻 - Keep in mind your flexibility may be a limiting factor for some of these (eg tight ankles and/or hamstrings for pistols). If you have “bad knees” (to use the most precise language 😝), be cautious with the kneeling leg extensions. #golegsgo - 🎵CID - I Miss You
This is from a shoot I did with the wonderful @wolfs__spirit 📸 in December and I can honestly say it’s the first one I’ve done where I wasn’t trying to diet and wasn’t preoccupied by thoughts like “ugh, I should be leaner for this”. I just lived my life and went in happy to be me ☺️. - I think it’s extremely important to love and accept your body at all stages but I’ll readily admit that it has taken time to get here and I still sometimes struggle. - I used to HATE taking rest days (especially unplanned ones). I remember getting so anxious about it that I cried on a couple of occasions 🙇🏼‍♀️. I also used to really beat myself up for any type of divergence from my normal diet. Any enjoyment I should have gotten from fun social eating was ruined by my preoccupation with how I’d “cheated on my diet”. - The thing is, I KNEW BETTER. Even though intellectually I understood that a couple days of overeating and inactivity wouldn’t change my body, a little voice is my brain was always there telling me otherwise. It’s one thing to know something in theory and another to be able to put it into practice…and that takes practice 👊🏻. - So I decided to be my own case study. I challenged myself and sit in the discomfort to prove that nothing catastrophic would happen. Each time it got a little easier and I got a little more confident. - What’s important in my opinion is not never having those thoughts but choosing to challenge them so as you “evolve”, that little voice gets quieter (and hopefully eventually shuts up entirely) 🤐. - Just like it takes time to make long lasting (sustainable) changes to your body, it also takes time and consistent work to shift your mindset. Always be kind to you (it’s worth the work). - That is all. Happy Friday ❤️
🔥Hinge Baby, Hinge🔥. The hinge is a core movement pattern that (if you’re not already) you should get yourself well acquainted with 👊🏻. Here are some of mon favori exercises (and a mini how-to 😬). - People will sometimes get the squat and the hinge patterns confused when performing exercises, but they are distinct movements. Hinging really focuses on your posterior chain and as it’s hip dominant, you should have minimal knee travel. Think about pushing your hips back instead of bending your knees (a slight bend will happen naturally). - Using a dowel rod is a good way to practice hinging while maintaining a neutral spine, which is crucial to learn when learning to hinge to get stronger while keeping your back safe 👌🏻. - If you have tight hammies, you may notice that your range of motion is limited and your lower back starts to round. Just go as far as you’re able while maintaining a neutral spine - This is by no means a comprehensive list. The deadlift is the best known hinge movement so I’ve shown some other good options for hip hinge exercises ☺️. - Hope this helps #gobuttgo #gohamsgo (shorts are from @fleoshorts for anyone wondering) - 🎵Miguel ft Travis Scott - Sky Walker (Niko the Kid remix)
Upper-body bodyweight strength 💪🏻💥. I had a pep talk with myself last week to stop slacking on my bodyweight (and explosiveness) strength goals. It’s time👏🏻to👏🏻get👏🏻it - and I’m excited 🙆🏼‍♀️. - Re-wrote my program to emphasize bodyweight strength more (so I’m working on my pull-ups and push-ups like my @fitplan_app laydees) 🤗. - A lot of these exercises can be challenging so I’ve shown options for each that will help you build up strength 💪🏻 - 🌟Plyo push-ups - my aim here is not to just get high enough to reach the dumbbells but to push high enough to land with (almost) straight arms. - 🌟Handstand push-up negatives - I promise it felt even longer doing it than watching it 😝. Definitely start with pike push-ups first (shown). Still a challenging shoulder exercise and good for building up strength. - 🌟L-sit holds - I fatigue so darn fast in these. First set is always great and subsequent ones are 💩(this was my last one). Working on it! Option 3 is a good exercise for still training your abs and also straight leg strength. - 🌟Reptiles - I legitimately did these today because there’s a vid of me on @underarmour page doing them and someone commented about doing them weighted so I thought “ok, DOWN” 🙈. (Regular ones are juuust fine). - How did this get so long again? 🙇🏼‍♀️ #dothething #yougotthis - 🎵Freakpass & WKND - Back To You