Month: May 2021

This is basically the routine I do weekly. It allows me to work each muscle the number of times that I want and keeps me from neglecting a body part. This schedule also gives me adequate time to rest my body, as that is when your muscles grow the most!

I am currently on a 4 day split. It goes as follows:

• Quads: I start the split with a leg workout. During this leg day, I focus on my quads. That being said, I start with squats, which take up a majority of my workout, then move on to other isolated quad movements like leg extensions or sissy squats.
• Push: A push day works your chest, triceps, and shoulders. I like to start with benching and do about 4 things for chest. I then move on to triceps, doing about 4 workouts. I finish with 3 workouts for shoulders. This is my favorite upper body day!
• Glutes/Hamstrings: I then have another leg day, but instead of focusing on my quads, I focus on my glutes and my hamstrings. I like to start with stiff leg deadlifts, then move on to exercises like hip thrusts, leg curls, and leg press. This is always super brutal, but gives it you a great pump!
• Pull: For my last day, I do a push day! This consists of back and biceps. I start with a few variations of pull-downs, and do about 4-5 things for back. I then finish with biceps, doing around 4 exercises. If I want to make it quick, I superset my back and bi exercises! Not my favorite day but still important muscles to train!

Given that I follow a 4 day split, I am able to take a rest day depending on how I am feeling. I never plan a rest day, but more recognize how I am feeling and base it on that. I like to ask myself, am I being lazy or do I truly need to rest? This helps me stay accountable for getting my butt to the gym without pushing myself too hard!

As for cardio, I add in a quick run or walk on the stair stepper at the end of all my workouts. By completing cardio in small segments, I feel I am able to keep my cardiovascular health in shape without the dread that usually comes with a log run.

The same goes for abs. I rarely train abs, as I have learned that they truly are made in the kitchen and through compound movements. I really concentrate on holding my core throughout each workout I do, and it has made the biggest difference. Regardless, I choose a day a week to throw abs into the end of a workout, just for good measure!

Picture Credit: https://en.wikipedia.org/wiki/Squat_(exercise)

When beginning your fitness journey, you may feel overwhelmed with all the gym jargon. Frequent gym-goers -whether they are into cross-fit or bodybuilding- have common words to indicate how they are going to work out! Think of this post as a gym dictionary!

• Split: A workout split is your workout schedule. This can be whatever you choose, based on when you want to work out a part of your body, and how often. For example, you could have a 4-day split, consisting of one chest and cardio day, one biceps and triceps day, one leg day, and one back and shoulders day. You complete these four days, then repeat. That would be your split!
• Set: A set is the number of times you are going to do a singular exercise. For example, you could do 3 sets of squats, meaning that you will do a few squats, rest, do a few more squats, rest, and then do one more set of squats. Once you are done, you can move on to your next exercise.
• Reps: Reps are the number of times you do an exercise in a set. To understand in terms of the example above, you could do 3 sets of 8 reps. This means you do 8 squats, 3 separate times.
• Drop Set: A drop set is when you have a certain number of sets planned, but each set you lower your number of reps. For example, you could do a drop set of 12, 10, 8, 6. This would mean you complete 4 sets, but the reps lessen by 2 each time.
• Compound Movement: A compound movement is an exercise that works more than one muscle group at a time. A squat is a compound movement because it works your lower body (quads, hamstrings, glutes), your back, and your core.
• Isolation Movement: An isolation movement works one muscle at a time. For example, a leg extension is an isolation movement for your quads.

These are just a few words to know as you begin your fitness journey! Feel free to comment any other terms that you might like to know.

The journey of becoming your best self starts now! Over the past two years I have gone through trial and error to figure out what it takes to be 100% the best version of myself. This has helped me not only physically, but mentally as well. Put in the work, and the universe will reward you!

STEP ONE:

• Write down your goals. What do you want to achieve in the next week, month, year? What have you always wanted, but never taken the time to achieve? Think realistic, but dream big! Writing down your goals makes you that much more likely to conquer them. Keep a journal with these goals and keep it close to you. Reread them every so often. Now, it sounds weird, but talk to yourself or journal about achieving these goals. Talk/write in the present tense. Act as if you have already achieved these goals. Embody the person you want to be. The only person stopping you from being that person is YOU. Read more about how writing down your goals helps you achieve them here.
• So this might sound cheesy… but it helps me! Find an aesthetically pleasing journal. Any journal will do, but if you find that is pleasing to the eye or has a motivational quote, you may be more likely to reach for that journal. In this case, reaching for your journal = reading your goals = achieving your goals! It is basic math, really. Urban Outfitters sells some of my favorites!

• Current workout split
• Favorite pre-workout
• Best leg workout
• Favorite gym clothes
• Gym playlist
• What I eat in a week