Quad Focused Leg Day!


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 ❤



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.


Thanks for reading<3

8 reasons why women should lift weights

Many women fear the idea of becoming “bulky” and “manly” and because of this, avoid ever lifting weights because they believe it will take away their feminine shape.

This is so wrong and it’s a total myth! The women’s body is physically incapable of gaining the amount of muscle a man can. We don’t produce nearly the same amount of testosterone as men do, no matter how much weight we lift! Unless, of course those women are taking some sort of enhancement or hormone to help promote massive muscle growth.

So ladies, stop fearing the weights! Here are 8 reasons why women should lift weights and feel confident in doing so!

  1. It promotes weight loss: Shocker! Most people think only cardio promotes weight loss and that is false! When you lift weights your body is burning calories during and hours after your workout.
  2. Curves: Who would’ve thought! This is my favorite reason why I lift weights because I am sculpting my body beautifully. Doing cardio alone, you lose muscle tissue along with body fat, however with strength training you lose body fat and gain muscle, resulting in a beautiful hourglass shape!
  3. Increased energy: Strength training causes an increase in your energy throughout the day. A study published by the Institute of Health suggest a chronic in energy expenditure, even after a minimal resistance training session.
  4. Faster metabolism:  The more muscles you have the more calories you burn at rest, thats right without doing a thing! Muscles speed up your metabolism. So, that cheat meal won’t feel that bad after all.
  5. You’ll feel happier: Not even kidding, studies have shown people that perform 3 strength training workouts a week for 6 months significantly improve on anger and overall mood.
  6. Your heart will be healthier: Researcher at the University of Michigan found that people who did 3 weight workouts a week for 2 months decreased their diastolic blood pressure (which is the bottom number) by an average of eight points! Which reduces your risk of a stroke by 40% and a chance of a heart attack by 15%!
  7. Improves cognitive function: Building muscles also strengthens your mind as well! Brazilians researchers found people who did resistance training for 6 months improved their long and short term memory, improved verbal reasoning, and a longer attention span.
  8. Healthier bones: Women are more prone to bone and joint issues as we age. As you build your muscles, you improve your posture for better joint support.

So Ladies get to lifting! Your body and health will thank you (and me) in the long run and you will love the way you feel and look!

For all your fitness inquiries visit http://www.bodybuilding.com/fun/women.htm