Simply_leu_fit

01/07/2023

Create a goal that sticks this year!

01/04/2023

12/25/2020

Merry Christmas Everyone! 🎄

12/21/2020

Upper Body tips for the ladies 😊

Tip #1: Upper body plays a huge role in lower body gains

You need to have some sort of strength training day involving your upper body so that you can lift the weights properly for your lower body days.

Tip #2
Have proper bracing and breathing techniques.

Upper body, like lower body movements, requires your abdomen to be braced to support the spine while maintaining proper form for the movement. Knowing how to properly breathe will help you with your lifting as well!

Tip #3
Strengthening your back and shoulders will help prevent injuries.

By strengthening those two areas it will allow you to do things in daily life without risk of massive injury that could put you out of work.

Add upper body into your routine and remember to challenge yourself!

Happy Monday!

12/15/2020

If you are just relying on Motivation or waiting for Motivation to start your health & fitness goals, good luck.

Motivation isn’t always going to be there.

You have to put in the work on days you don’t feel like it.

Persistence is 🔑

Creating new habits, having a set workout routine.

On days you feel motivated help out your future self and prepare food for the week.

Always relying on motivation to get you to your goals will leave you quitting 3 weeks in.

Form new habits and stop waiting for some magic fairy dust to give you the MOTIVATION!

Take ACTION!

12/14/2020

Small steps can lead you to actually obtaining your new habit.

Modified Version, is also what we call this. Small steps that lead to creating your new habit.

Ex: Trying to get up earlier and workout.

Start by setting your alarm 10-15 minutes earlier than normal. With that extra time do some things around the house.

Then, bump to 30 minutes. With this time maybe start by going for a short 15 minute walk.

After that bump it to 45 minutes and try out a longer walk or a 20-30 minute workout.

Ease into it, but still have the intention of accomplishing something each morning.

What small steps can you take to create your new habit?

12/12/2020

You ever just wake up and think, “Damn, I’m really tired of my excuses.”?

Yes, there are times where you have valid REASONS for not doing it, but I’m talking about the excuses...

The ones that keep you for your goal. The ones that make you get in your own way.

When will you decide it is enough?

What will make you flip that switch?

All it takes is action.

So your day didn’t go perfectly and you are tired... still get the movement in, the workout, grab the better food.

Excuses are as easy to make as just doing it. It’s a MINDSET.

Start today! Drop that excuse and reach your goals!! DM me if you want to learn how 🙃

12/10/2020

Many times it just comes down to stepping outside your comfort zone and doing something that is hard.

It’s easy to sit on the couch and avoid any sort of hard things, but mentally that can take a toll on you.

My goal is to educate you on the best way for YOU to reach your health and fitness goals.

This is an individualized experience. Get the appropriate amount of food and movement each day for you to create a healthy lifestyle.

Challenge yourself. Step outside your comfort zone and GROW!

I have 3 more spots to fill for Online Coaching this month! Who’s in?!

12/08/2020

Compound Lifts

Compound lifts are multi-joint movements that require multiple muscle groups to work throughout the lift.

If your goal is to increase strength, it is suggested to complete these lifts at the beginning of your routine prior to accessory movements.

Benefits of doing the compound lifts:
- Efficient use of time, meaning you can hit multiple muscles with one exercise.
- Improve intramuscular coordination. Now this is something I talk to my clients about a lot but in layman terms. Basically, you want all of your muscle to activate when lifting or moving. With lifts like these it can help improve the activation that you have in your muscles. (I will dive into this on a later post)
- Gain more muscle mass. This will allow you to burn more calories daily. Your metabolism will be more efficient and you will be less susceptible to injury. I could go on for ever with the benefits.
- Improve strength!!
- Burn more calories because of what I explained yesterday EPOC 🤗

What compound lifts do you want to or already do?

12/04/2020

What is one thing you can do today to reach towards your goal?!