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

UPPER BODY HOME WORKOUT - predominantly chest/shoulders/tris as they’re much easier to train at home 💪🏻 (they need a triceps emoji). - As the weather gets...gross, I know it can be harder to get to the gym. Re my last post, I’m trying to be a little more consistent and move my bum more. Although this is not exactly what I would have done at the gym, and the gym is my preference, I’m very happy I didn’t skip my workout. Also, my tris are on 🔥. - 🔹Russian push-ups - 3x6 OR regular push-ups 🔹Tucked lever holds OR inverted rows 🔹Dips OR bench dips 🔹Bottoms up kb press (Or single arm dumbbell shoulder press) 🔹Lateral raises 🔹Bent over rear delt raises - I showed (and wrote) a couple modifications for exercises. Don’t ever feel badly if you can’t yet do an exercise! We’re all at different stages 👊🏻. - @adairtrainer challenged me to try the Russian push-ups so I gave them a go. Ouff, my tris. If you’re looking for a substitute, feel very free to substitute regular (or incline) push-ups. They’re not something to try if you’re not already very comfortable with regular and tricep push-ups. - Bottoms-up kb presses are great for grip strength and also challenge your core. You likely won’t be able to move quite as much as you can with dumbbells (especially using the other arm to hold something for support) but it’s still a great exercise imo. - For everyone who has been asking about Bella, here she is. Making her presence known, as per usual 🙄🐈. Bars are Lebert EQ bars - 🎵Lewis Capaldi - Someone You Loved (Kesh x Gab x NEVRMIND cover)
This morning I went for a run outside for the first time in a long while. - I’ve been feeling pretty blah lately and I know that I get like this when I’m not spending enough time outside, when I’m not walking and being generally active enough, and when I’m not really prioritizing my sleep. This weekend I wrote out a number of realistic behaviour goals to implement that I know help me feel better when I’m being consistent with them 👊🏻. - I’m well acquainted with these “get your shit together” lists (LOVE me a list) but it struck me that when I used to write “go out and walk 4 mornings each week” and “do 2 weekly cardio sessions” it was very much focused on losing some fat I had gained (which was BARELY even noticeable) and not on me proactively trying to take care of my health (more-so mental health in this case). - It’s really easy to hide problematic thoughts and behaviours under the guise of “health and fitness”. Trust me. It’s not the behaviour that’s the problem, it’s the INTENTION behind it. - Go exercise because it will help to reduce stress, make you stronger and less injury prone, make your bones stronger, help you sleep better, etc, NOT because you hate that you ate 4 cookies yesterday and want to burn off the calories. You get the same benefits with a lot less stress. - I personally think it’s totally fine if you have physique goals but always be aware of your own motivations. I spent a lot of time training hard, hyper-focused on my physical “imperfections”. Something awesome I came to realize is that you do not in fact need to punish yourself to make progress. It’s a lot more fun to make performance goals, focus on feeling better, and then notice your physique changing anyway. - SO, new week, renewed focus on taking care of me. Please say nice things to yourself and do nice things for yourself. You’re a rad individual and deserve love, especially from you ❤️ - Ps please don’t squat this way under load. No more questions 😂🙈 📸 the amazing @mikefordphotos
A (mostly) leg day 💪🏻🔥. I’ve been having a pretty unmotivated couple of weeks - going through the motions and getting my training done but not feeling particularly excited about it. - I got to the gym today and was excited to train and push myself, so I definitely capitalized 👊🏻 (I was also excited that I was excited 🙈). This was good hard. I enjoyed it lots. - This was predominantly a lower body day but I did a few sets of chin-ups and weighted push-ups as well 👇🏻 - 🔺Box jumps – 3x5 🔻Chin-ups – 3x1 rep from max 🔺Hip thrusts – 4x8 🔻Death marches – 4x20 🔺Weighted push-ups – 3x8 🔻High box step-ups – 4x10(x2) -  A couple of months ago I committed to improving my chin-ups so I increased my frequency and added sets to my lower body days as well. I kiiinda halted my progress being so inconsistent while I was away, and honestly they feel a little sucky right now, but I’m sticking with it! Unfortunately avoiding them doesn’t make them better (trust me, I’ve tried 😂). - @soheefit is working on her weighted push-ups and has inspired me to not slack with mine. It seems she has started a bit of a movement because I’ve been tagged by a number of people who are working on theirs now too. YAY 🤗! Performance-based goals are a super 🙌🏻. - The rest of the stuff you guys have seen before but in case you forgot about the death marches, I’m a fan. They’re a challenge for not only your posterior chain but also your grip, your balance, and if you’re me after a long set, cardiovascularly as well 🙈😝. - I hope if you’re feeling unmotivated too it turns around soon! Sometimes it just takes continuing to show up ❤️ #getitfriends #unlessitsarestday #thoseareimportanttoo - 🎵Becky Hill - Changing
LOWER BODY MOVEMENT PATTERNS 👉🏻this vid will only make sense if you read the caption 👈🏻 (pls 😬). I’ll often post a workout with 4-5 exercises and people will ask if that was my entire workout. Most definitely, yes 😝. I promise you don’t need to cram every good leg exercise you can think of into a session to have an effective workout. - When trying to build a workout, think about exercises as fitting into different categories of movement patterns. This will help with not only direction but with building well rounded strength 💪🏻. - You might feel like you’re missing out if you see other people doing cool exercises you want to try (I get it, it can definitely be fun to try new variations) but you really won’t get better results trying to cram 10 different exercises with a similar movement pattern into a training session. Focus your effort on really nailing one variation for each movement pattern and getting some quality volume on that one exercise. - Variations of exercises will not hit all muscles the EXACT same way but there’s value in doing an exercise for a number of weeks, really getting comfortable with that movement so you can push yourself with it, and then switching it with another exercise with a similar movement pattern. - 🔺Squat 🔺Hinge 🔺Lunge (unilateral exercises) 🔺Glute Bridge – some won’t include this as a movement pattern but I personally do 🔺*bonus* Lateral – moving in this plane (frontal) is very often neglected and I definitely think it’s worth incorporating. - I wanted to show a variety of exercises for each but why you would choose one specific exercise over another is beyond the scope of this post and going to be individual to you; your goals, your experience, anatomy, and preferences. Please keep in mind this is all very general advice. The point is more to ensure you’re not throwing the kitchen sink into your workouts and hopefully helping you to develop some structure. - Go forth and build yourself some well-rounded strength (and muscles) 💪🏻. 🎵James Hype ft. Ayak & Dots Per Inch - I Was Loving You
LESS TIME, MO GAINS 💪🏻😝. After my last post on rest periods, a number of people expressed that they lose momentum and get bored as heck when they increase their rest times during their workout. - When you start lifting heavier and pushing a little closer to failure you’ll notice you do really need those rests, especially for strength training 💪🏻, so I do encourage you to give it the good college try (I used to hate resting too 🙈). But if you’ve tried and are still struggling with rest boredom, here’s a solid strategy you can use to cut down on your rest times without compromising your strength; ➡️agonist-antagonist paired sets⬅️ - This is essentially a superset with a short rest between exercises; the difference is that you do exercises that work opposing muscle groups. While you’re working one group of muscles, you’re allowing the opposing ones to rest, so even while you’re doing your set, you’re getting ready for the next exercise 👊🏻. - I showed three examples; a horizontal pushing and pulling exercise, a vertical pushing and pulling exercise, and some biceps and triceps work. This can definitely work with lower body as well (eg quads and hamstrings). - Even if you’re just short on time, it’s a good time-saving strategy vs cutting your volume. It’s worth playing around with to see if you like it 😊🙌🏻! - I used these in my Ultimate Gym Guide on @fitplan_app (as that’s the most time efficient plan) 💁🏼‍♀️. 🎵Axwell (A-Trak remix) - Nobody Else
💪🏻IT’S A LEG WORKOUT! SIKE, I’m tricking you into reading about rest periods 😬 (ok, I’m sorry but please keep reading). - There’s this prevailing mentality, especially for women, that if you didn’t sweat and move almost constantly throughout your workout, you had a bad training session. You’re NOT “being lazy” if you have long rest periods between your sets, ESPECIALLY if you have strength goals 💪🏻. A good workout is one that gets you a little closer to your goals; not necessarily the one that burned more calories. - If you give your body adequate rest time, it’s much easier to get in quality volume. If you could be doing your Romanian deadlifts with 100 lbs for 4 sets of 8 if you rested 2 minutes between your sets, but you’re only able to use 65 lbs to get in all your reps because you’re only resting 30 seconds, you’re shortchanging yourself of possible gains. - ⏰ People often ask how long rest periods should be, as some find it helpful to time their rests, especially if they have minimal gym time and want to maximize it in their workouts. I usually suggest 2-4 minutes for big compound movements and maybe 90 sec-2 min for isolation work but this is very general. - I personally don’t like timing my rests as I prefer to start my next set when I feel “ready”. This may be two minutes between my first and second sets and four minutes between sets three and four to get in quality sets without having to reduce my weight, reps, or have my form suffer. - It’s also ok if you DO like to sweat and maybe you thrive with short rests👌🏻. Some people (especially women) do very well with short rests and high rep sets and you definitely do not need to train like me to have a fantastic program. Howwwwever, if you’d like to increase your strength and gain muscle and are finding it difficult to progress with weights, it may be that not resting long enough between sets is holding you back. - p.s. this was a boss leg workout and I definitely spent most of it curating my playlist and contemplating why I decided higher rep Bulgarians were a good idea 😭😂 - 🎵Hayden James ft Running Touch - Better Together
MESS AROUND DAY 😆! I wanna be an ath-a-lete...or at least feel like one 😂. I’ve been walking around lots but haven’t trained this way in well over a month. I always miss doing this type of training. - I don’t do these workouts for fat loss. That is best accomplished by eating fewer calories and moving more, ideally in a way that’s less fatiguing than this 😝. This is my idea of “fun cardio”. It makes me feel capable and badass; is always humbling yet makes me appreciate my strength ☺️💪🏻. - 🔺Box jumps - 4x6-8 🔺ss mountain climbers (4) to push-up - 4x8 . 🔺Kettlebell swings - 4x15 🔺ss pike push-ups - 4x8 . 🔺Bench hops - 4x25 (2=1) 🔺ss double leg thrust - 4x10 - Of course, please please always scale everything to your current level and goals! Don’t want to use a high box? Rad, just jump higher and land with straighter legs on a lower box 👊🏻. - I did the chin-ups first because I wanted to have max strength for them (but put them at the end of the video). I’ve been doing them at the beginning of a few workouts/week because I’m prioritizing strengthening them. Feel free to sub chin-up negatives, assisted, or seated (or omit entirely). - Important (not actually important): I have determined that a tight hat is the second best way to keep your hair from falling out and/or hitting your face during kettlebell swings (French braid is first) 🙈. - Thaaaat is all. GET IT FRIENDS 👊🏻❤️ 🎵Elderbrook - Old Friend
WE MOVE goes to Australia 😆! Am I excited for the coffee? Yes, yes I am...but mostly for the fitness! In case you missed my Toronto event spam from earlier this summer, the wonderful and amazing @soheefit @shona_vertue @becchambersfit and I are running a seminar on all things fitness and nutrition with both lectures and practicals December 14-15th in Sydney, Australia 🐨. - We Move in July was truly one of my favourite weekends of the year, getting to connect with likeminded humans and go MUCH more in depth than we’re able to on instagram about lifting and nutrition; covering program variables, properly executing compound lifts, nutrition for health and fat loss, the importance of strength, mobility, sleep, and many more things! - It’s also a really special opportunity for us to get to hang out with and have real conversations with you guys 🤗. I’m so proud to be doing this alongside these smart amazing women and really hope to see some of you there! - 💥I’ll leave a swipe up ticket link in my stories and there will be more information on the event page! ⭐️Please keep in mind that this time the lecture and practical portions will be on separate days so there will be a limited number of spots available for attending both (as we have fewer spaces on the practical day to ensure everyone gets individual attention) so claim your spot if you’d like to do both! - SO jazzed to learn with you guys 🤓❤️!