Quad Focused Leg Day!

Hey!

As I mentioned in my previous post I like to train legs twice a week. One day focused on quads and one day all for booty and hamstrings.

This was my latest quad dominate workout!

As always its important to warm up before you start any workout.

I will post a dynamic warm up on my next blog post that will help get your body prepped for any workout that increases full range of motion and prevents any injury.

In this video I do not show a warm up, just my working sets. Hope you enjoy!

Split squats 3 x 10 reps (each leg) *The angle was not the best here, still getting use to filming my workouts, bare with me.

Sumo squats 3 x 10 reps with 5 pulsing reps 

Step ups 3 x 10 reps (each leg) with a challenging weight. Here I’m using 25 pound plate. 

Heavy leg press set @ 645 2 sets of 6 reps 

Heaviest set for this workout at @ 690 2 sets of 6 reps. 

Hope you enjoyed!

What are you favorite leg workouts? Comment below & share ❤

 

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Leg and Booty Building Workout 

Here is my full leg day workout I did last week. I train legs and booty twice a week. I don’t do the same workouts every week. I like to switch it up since your body can become adapted to a certain workout. Gotta keep your body guessing!

I focus on quad dominate movements on Mondays and Thursdays I focus on my hamstrings and booty.

Full workout breakdown:

Warm Up on the leg press 2 x 15 reps

Working set: Leg press

225lbs for 2 x 10 reps

315 for 2 x 10 reps

495 for 1 x of 8 reps

585 for 1 x 6 reps

Deadlifts: 

75 lbs for 3 x 12

* Make sure not to round out your back and focus on feeling the stretch in your hamstrings and booty

Single Leg Deadlifts (not shown in video) 

75 lbs for 3 x 12 reps

95 lbs for 3 x 10 reps

Ball slams 21lbs (not shown) 

3 sets of 10 reps

Leg Extensions (not shown)

B70 lbs 3 x 12 reps

85 lbs 3 x 10 reps

Single leg extensions (not shown)

45 lbs 3 x 10 each leg (slow and controlled)

Heres the video (make sure to watch in 1080p!)

 

Hope you enjoy it!

Let me know down below whats your favorite leg day workouts!

 

Trying the Keto Diet 

If you’re not familiar with the Keto Diet it is when you’re training your body to use fat as it’s primary source of fuel instead of carbs. Essentially it’s a low carb, moderate protein and a high fat diet. This diet helps produce a fat burning molecule called Ketones in the body which is an alternative fuel molecule for the body, only utilized when there is a shortage of glucose in the body. 

To produce ketones you have to eat low carbs and moderate protein. The reason it’s moderate protein is because an excess in protein intake can actually be converted to blood sugar in the body.

Ketones are produced in your liver from fat. Once your body adapts to this diet (typically 1-2 weeks) your body will switch to running entirely on fat for its fuel. Even the brain will be consuming this great energy source from the ketones being produced. When the body is producing ketones, it means your body is in a state of ketosis. 

People who should avoid a Keto Diet are 

  • People with diabetes taking insulin 
  • People on medication for high blood pressure 
  • If you’re breastfeeding 

As always consult with a doctor to see if this is a good option for you. Everyone is different. 

Benefits of a Keto Diet: 


When you’re first starting out on the Keto Diet, you might experience something called the Keto flu. This is your body trying to adapt to the new changes, it’s very common and only last for a bit until you’ve adapted.

Symptoms of the Keto flu are: 

  • Fatigue 
  • Headaches 
  • Cough 
  • Sniffles
  • Nausea
  • Irritability 

This is basically a reaction of how dependent you were to carbs. Your body will withdrawal from the carbohydrates you are now limiting. It’s absolutely normal.

Foods you can eat on a Keto Diet: 

*Yes! You can eat bacon, this is what I’m enjoying the most. Awesome crispy bacon! Also, as you can see most of your carbs are coming from vegetable sources. 

Here are some foods to avoid: 

  • Processed foods 
  • Sugar 
  • Wheat 
  • Pasta 
  • Rice 
  • Fruits (high in sugar) 
  • Avoid “low fat” products they are usually packed with sugar and starch 
  • Starch & grains (cereals, pasta, bread, rice, potatoes, French fries etc) 
  • Beer 
  • Pastries 
  • Candy 

It’s been a few days and so far I’m not craving the carbs I was so use to eating all the time like rice and potatoes. I will be documenting my progress on here and let you guys know my results in a month or so.

Here are some great resources to check out: 

https://www.ruled.me/guide-keto-diet/
https://www.bodybuilding.com/fun/ketogenic-diet-your-complete-meal-plan-and-supplement-guide.html
https://www.tasteaholics.com/the-complete-keto-diet-guide-for-beginners/
Have a beautiful day!  

Mind to Muscle Connection

Have you ever heard someone say, its all in your head! Well it really is. Your mind controls how your body moves and how effective those movements are. This can be achieved by concentrating enough on using that muscle group and making sure it’s doing all the work.

I had a client that after a heavy chest day his chest would never feel sore. He would say he mostly felt soreness in his arms. I’m like that’s impossible! We did chest! When I do chest I lift half the weight he lifting and I would also feel sore on my upper chest area. There was something he was not doing, that I clearly was. I told him to start focusing on using his chest muscles when doing chest workouts and using the mind to muscle connection as he was chest pressing instead of concentrating on his arms to push the weight.

If you don’t believe me. Give it a try, the next time you’re working out. Start lifting some weights and start day dreaming of laying at a beach somewhere sipping on a mojito. I guarantee you after 3 sets you won’t feel you did a thing. You’ve just wasted your time lol.

Now do the same exact workout, however this time focus on the muscle group you are working on with every single rep. Contract, release, contract, release and make sure to breathe! After 3 sets, I promise you you feel a difference. Guaranteed!

Mind to muscle connection is a real thing! Even I didn’t know it was so effective until I gave it a try after my boyfriend aka my swolemate introduce me to it.

So stop wasting your time at the gym! Stop thinking about the next paper thats due tomorrow that you haven’t even started, or about your next tropical vacation. Use your mind to lift some serious weights and make some awesome gains!

I hope this helped someone, and let me know if you feel a difference on your next workout!

If you want to learn more about how to start training your brain for some sweet gains check this link out.

http://www.bodybuilding.com/fun/4-tips-to-help-train-brain-massive-gains-mind-muscle-connection.htm

Thanks for reading<3

5 ways to reduce muscle soreness

Muscle soreness is normal after a workout and its usually a good sign you had a great workout. However, muscle soreness not only is painful but it can prevent us from continuing to workout, so here are 5 ways to relieve muscle soreness.

  1. Bananas: Eating bananas post workout will help your sore muscles recover faster. Their key ingredient is their high content of potassium. It’s what I usually go for after a killer leg day! giphy
  2. BCCAA’s: Are branched chain amino acids that are part of the 8 essential amino acids are body needs to consume from foods because are body cannot naturally produce them. Amino acids are small units that make up proteins. Protein is essential for building muscle. They can be purchased in pill form or powder. I prefer powder and I mix it in with my pre workout before the gym. This is helps my muscles recover more quickly so I am not feeling sore for long periods of time. This is the one I am currently taking by Shredz. Another great one, thats also very affordable is by Biotech, you can find them at Vitamin Shoppe for like $20 for a 30 day supply. 144844
  3. Ice cold bath: While a hot shower or bath might initially feel better, trust me I know! Try a cold shower or bath instead. Ice baths are commonly  in many athletes looking to gain a competitive advantage. The cold water will help reduce muscle swelling and shorten the duration of your recovery, allowing you to get back to the gym!tumblr_n7ft5n6aLH1qzub73o2_500

4. Coffee: Researchers at the University of Illinois conducted a research of 25 fit, college men. The men were given 2.5-3 cups of caffein before a workout. After testing the groups, the researchers found  a significant reduction in quadricep muscle pain after they were given caffein. giphy

Exercise for a sexy back

  • Lean forward a bit
  • Make sure not to hunch your back (if you do lower the weight)
  • Make sure you are using your back muscles and lats to pull the weight down and not your arms.
  • Keep shoulders back
  • Control the weight the entire time.
  • Here I did 10 reps of 20lbs x 3 sets

For more back workouts check out my Instagram https://www.instagram.com/jessyjess_fit/

What keeps me motivated? 

I often get asked what keeps me motivated to continue working out?

There are several things that keep me motivated and inspire me to work out and lead a healthier lifestyle.

  1. Having supportive people that have similar goals: It may be a relative, your partner or a best  friend. Having a strong support system around you will always motivate you to be your best.
  2. Mental decision: If you haven’t made the mental decision to change your lifestyle and agree to work your ass off to achieve your goals you are not going to go far. It all starts with having the right mind set. “Your body won’t go where your mind doesn’t push it”
  3. Results won’t come overnight: Understanding that results don’t come over night is important. I’m sure you’ve heard consistency is key! It truly is! Work hard, push yourself and the results will come in due  time.
  4. Results will be worth it: When your results begin to show, its going to be all worth it! But the work doesn’t stop  there! For me, watching my body transform has been my favorite part of my journey and what motivates me to continue working out for continued  results.

These are the main reasons why I am so motivated more than ever, to get it the best shape of my life. Everyday I love this lifestyle more and hopefully one day I can make a living of it.

I hope this post inspired you and hopefully you will find the motivation that drives you to be the best version of you!

Thanks for reading ❤