Train with me

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 time to hammer those hams 🔨. NO WAIT, stop, hammer time 🤓! Because people always ask me how to grow them, I thought I’d do a hamstring-focused video. I imagine this is because I have decently prominent hammies but uh, spoiler, they genetically like to grow 🙈.
If you’re looking to focus on growing them hams, these are some good exercise options to incorporate.
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Your hamstrings are made of 3 muscles (biceps femoris, semitendinosus, and semimembranosus). Your hamstrings cross your hip and knee joints; working to bend your knees and extended your hips. It’s a good idea to incorporate a hip hinge type of exercise (eg RDLs) and a knee-dominant one (eg leg curls) to maximize yo gains 💪🏻.
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RDLs are one of the best hamstring-focused exercises. Typically I use a barbell (you can use a little more weight this way) but if you don’t have a barbell and/or want to work on your death grip, dumbbells are a good option 👌🏻.
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I showed some options for single leg RDLs as I know balance can be a big limiting factor. Doing them supported or starting with kickstand RDLs is a good way to “progress”.
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If you think bodyweight leg exercises are easy, try sets of single leg hamstring curls and Nordic hammie curls #because🔥
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🎵Cazztek - Came to Get Funky

I was trying to wade through all the DM questions about this dress after I storied it but after posting about payback dessert balls and getting hundreds of suggestions for how to punish inconsiderate neighbours, I gave up and am posting this here #hi. Some of those were super great by the way 🙏😂 #ialsoliketheballjokes.
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Dress is “Do or Die” (size sm) from Fashion Nova. Um no, they’re definitely not paying me anything, I just enjoy the gambling aspect of shopping there. I wager $29....is this going to be super cute or look and feel like a garbage bag? Let’s find out! I’ve had good luck lately 😜.
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Also, like @loriirol messaged me telling me to buy this out of the blue (❤️), I’ll always take your suggestions, you wonderful enablers 🤗

This was the day after coming back from a week away where I had a total of two half workouts ate LOTS of amazing food 🍕🍔🍦. Still happy, still looking basically the exact same.
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I used to get LOTS of anxiety around skipping workouts and not being able to control my food intake. Experiences like traveling that should be been time to enjoy, explore, and decompress involved me having internal freak-outs about where I would eat and where the closest gym was to get in a workout.
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Unsurprisingly, this did NOT lead me to be happier or even really improve my physique. It did, however, lead to “falling off the wagon” and having some unpleasant bingeing experiences followed by even more guilt and frustration.
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The switch for me was realizing it really sucked being in my head and I had to make changes if I wanted to sustain this fitness thing. I would skip a workout and force myself to sit with it. It was a big accomplishment for me when I went on vacation and went the whole week without training at all. Silly as it sounds, it was amazing to me when I realized, oh hey, it didn’t actually make any difference 💁🏼‍♀️. I don’t innately have that “balance thing” (I work in extremes 😝) but if that’s also you, it doesn’t mean you can’t achieve it. I still smile when I catch myself not remotely caring that I’ve missed workouts or gone over on cals.
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I’m not saying don’t be committed to your goals or be consistent, I’m saying that if your life isn’t being enhanced and you’re feeling more stress and anxiety associated with your goals, it’s time to revaluate how you’re doing things. In the context of you being reasonably consistent with your diet, an epic meal at a great restaurant is not going to make any difference in the long run 👊🏻. Drop in the ocean. The worst thing you can do is sully the experience with guilt and waste valuable mental energy obsessing over it.
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Don’t expect perfection. You’re a human bean 😜. Consistency over time is what it’s about. Also time with rad people you love….and cake 🍰 #dontmissoutoncake.
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Story time with Katie is over! Hope you made it (and congrats) 🙈🤗

🙌🏻PULL-UP TUTORIAL🙌🏻! Because you guys have asked for it a bajillion times and this is much more complete than the one I posted over a year ago 😝. Full disclosure, while I regularly perform them, they are my nemesis 🙈. They have never been easy for me. I promise, however, that it’s a fantastic exercise and what if you happen to need to scale a wall for chocolate and/or puppies?! Exactly.
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⭐️Grip: I showed the different grips in case you’re confused about the difference between a pull-up and a chin-up. Chin-ups are a little easier so a good place to start. My preferred grip is neutral grip.
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⭐️You should be practicing scapular depressions and getting your body used to this movement as this is how all pull-ups should be initiated. This will help you use your back and not hunch forward (and use even more biceps and some chest).
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⭐️If you don’t (yet) have much pull-up strength, seated pull-ups are a great place to start. They look similar to inverted rows but they’re a vertical pull exercise vs horizontal so they will have more transferability.
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⭐️While women often can’t initially do the concentric (actual pulling up) portion of a pull-up/chin-up, they can often do the eccentric or lowering portion – these are called negatives. Grab a box, jump up to the top, hold and slowly lower. This is a great way to develop strength through the full range of motion. If you can’t yet lower with any control (don’t feel badly, they’re not easy either), start with isometric holds at the top.
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⭐️Using bands helps you perform the same motion as a pull-up but with some assistance. The downside of bands is that it makes the bottom portion easier vs the top. Doing low reps with minimal band assistance as well to get more used to initiating the movement from the bottom is a good idea.
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👊🏻If you’re serious about improving them, I’d easily work on them 3x/week and put them earlier in your sessions to prioritize them before you’re fatigued. Work at your current level but challenge yourself to improve! Remember you can always do as many reps as you’re able with a more challenging option and then finish with a slightly easier option.
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#getitfriends
🎵Truth x Lies - Wanderlust