These terms are used interchangeably but can mean very different things. Training often involves the teaching of technical elements and the transfer of knowledge - it's more transactional. Coaching involves the enhancement of existing knowledge or performance, empowering the individual themselves to engage in their own critical thinking which is the route we like to adopt with our own clients.
Get in touch with us to learn more about our approach to online or 1-2-1 personal training!
CARD DECK WORKOUT! 💪🃏 Scroll down! 👇
You can modify this any way you like. Flip 3 cards at a time for a superset of exercises. You can dump a total of 3 cards if you want to, or power through them all. 😛
Add weight or get rid of it to make the workout harder or easier. Ace is high!
🃏Deck of cards
♠️<10 - shoulder press
♠️>=10 - bicep curls - per arm
♥️<10 - pushups
♥️>=10 - lunges - per leg
♦️<10 - squats
♦️>=10 - russian twists - per side
♣️<10 - flys
♣️>=10 - side leg lift and kick. - per leg
- 10 of spades would mean I would do 10 bicep curls per arm.
- 8 of hearts = 8 pushups
HOW TO LOSE FAT
(HOW DOES FAT GET ADDED ON)
Fat comes from accumulated calories overtime that hasn't been used yet, therefore, fat get piled on. Inactivity leads to fat gain. You must exercise to burn the calories you have been consuming. Food is fuel, don't forget that. To lose fat, I recommend eliminating all junk food. Start exercising, do cardio, be active. Treat your body right.
Lifestyle also affects your body. Stress is one of the main things we should avoid because its shown that if you're constantly stressing, fat accumulation will be more present and it'll be harder for you to get rid of that fat that came on from stressing. You want to make sure you're sleeping enough, relaxing more, and do things that will benefit your body rather than destroying your body. Health is wealth people
Simple movement for Tricep Hypertrophy (AKA Tricep Muscle Growth). There are 3 parts of the Tricep muscle and they all participate in elbow extension, therefore, all 3 “heads” of your tricep are targeted in this exercise. It is important to keep your elbows at a slight distance from your body to get a better isolated contraction on the muscle.
Want to shred fat but hate cardio?! 🏃🏼♀️ Here’s how 👇🏼 .
Circuit style training 😅 Choose 2-4 exercises to rotate through and strictly time your rest periods 🕑 Rest for 30 seconds between exercises and 2 minutes between sets 💦 I literally bring a kitchen timer to the gym to keep myself on track because my phone is wayyy too distracting 😂🙅🏼♀️
I typically program 2 strength exercises and 1-2 plyo moves to get the ❤️ rate up during each set! I also designate 1 day to a full body HIIT session 🔥
Also... I drink at LEAST a gallon of water everyday! 💦 Research shows you can spike your metabolism up to 30% by simply drinking 👏🏼 water 👏🏼 Your body will hold onto fat for dear life if you aren’t properly hydrated! 🚫 so drink up my fransss 🥂 and cheeers to some summer shreds 🔪