Video - Weight Training Routine for Leg Day with Circuit Workout

Category: Fitness    


A complete lower body workout to target the glutes, hamstrings and also a circuit workout at the end to burn the legs, abs and triceps. A total body routine!
I hope you are all enjoying the videos I have been sharing of my workouts each day! Today was a leg day so the first half of my workout is mostly in the weight room. For leg day I focus on a few bigger compound movements and then slowly work my way down into body weight exercises. My two bigger ...
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My journey to giving up dieting and move toward strength training

Category: Primary Menu     Fitness     Life Lessons    

Ever since I created my blog almost three years ago, the most popular article is the one related to the 12 week workout plan for strength training for women. I have over 200 comments and questions from women readers and many of the themes are similar. I wanted to take a few of the questions that I see repeated pretty often and answer them in one place to make it a bit easier for those who are just starting out on their strength training journey. Some readers are just starting to lift weights for ...

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How to improve your front squat form - tips for the ladies

Category: Fitness    

It seems that many women are afraid to do front squats because they fear they don’t have the right form, or perhaps you have some weak areas of your body like your lower back. It’s important that to do a squat you need to have a strong core, lower back, hip flexors and use proper form. You don’t have to always load up an Olympic bar to do squats and sometimes the best way to get the most bang for your buck is to really focus on doing the exercise properly and then add weight as ...

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New Leg Day Workout to Rebuild Strength for Women

Category: Fitness    

Hi ladies, it’s time to get back to business in the gym and I’m excited to share with you all what I am currently doing in my training and a look at my leg day workout! I know many of you have been doing the 12 week workout program but wondering “what do I do now that I am finished?!” Usually after every 3 months I do a new workout program but I don’t post it until I am at least 2-3 weeks in so I have gone through it and know that it’s worth sharing with you al ...

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Using the Smith Machine for Deadlifts - Stiff Leg Dead Lifts for Women

Category: Fitness    

How to use the Smith Machine to Help Master Dead Lift Form for Women

If you follow my blog you know that I personally do not like to use the Smith Machine for squats but I have found a good use for it on leg day – doing stiff leg dead lifts as you continue to increase your weight. Keep in mind, if I had a fully loaded gym with lots of olympic bars and trap bars and squat racks I would likely never use a Smith Machine. The issue is my home gym doesn’t have those ...

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A sample back day workout for women - my favorite exercises

Category: Fitness    

Below is a sample of my current favorite back day workout – including the exercises I do and some sample photos on how to do them properly

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I love to cut the necks off of my sweatshirts, not sure when or why I started to do this but I love them that way :)

Back day has slowly become one of my favorite days in the gym. Personally I think the time you put in during the fall and winter mont ...

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Build Amazing Shoulder & Arms - Strength Workout Routine for Women

Category: Fitness    

How to build muscle to create sexy, sculpted arms and shoulders

It’s now my third week into my new lifting and strength training routine. I life weights five times a week, do cardio 2 times a week and have one complete rest day on Sundays. My cardio consists of plyometric work and 2 sessions of HIIT (high intensity interval training). For my HIIT I do 30 minutes on a treadmill with :30 walking at 3.0 speed and :30 sprint at 7.5. On Monday I do an Arm ...

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Weight training routine: Leg Day and Plyometrics Workout

Category: Fitness    

Another week and another workout, time to hit legs hard and focus on making some gains

This is my third week into my new lifting program and on this new routine I only train legs one time a week. ONE TIME, I know, for me I’m having a bit of a withdrawal because I was so used to training my lower body at least two times a week, but with the program I am doing now I only work them out on Tuesday. I kind of miss doing legs mo ...

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Cookies & Cream Berry Protein Post Workout Nutribullet Shake Smoothie

Category: Recipes    

Get ready to enjoy a delicious protein shake packed with antioxidants

If you are strength training you already know the importance and benefits of increasing your protein intake daily. Protein helps to grow lean muscle and is crucial as part of your macro nutrient rich diet. I aim to eat 1.25 grams of protein per pound of my body weight, which can be challenging from food alone. That is why I use protein powder to supplement my diet for more protein consum ...

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Train Your Arms and Shoulders Ladies - Example Workout Routine

Category: Fitness    

Training you arms and shoulders is extremely important to creating a visually appealing physique. The goal is to sculpt the shoulders and the arms through strength training. It’s important to have strong shoulders and arms to also help with other lifting days. I also think chiseled shoulders on a female is very sexy as well as well defined arms. Today I trained back, shoulders and abdominals at the very end. I also included a few Vine videos below which show you how I do the exercises. Read more