Core Training

We hear the phrase all the time “Abs are made in the kitchen” but it’s slightly misleading. Do you make your biceps in the kitchen? Glutes? Lean legs? No. ⁣

Your abs are no different than any other muscle in your body. The phrase should be “Abs are built in the gym and revealed in the kitchen”.

Like any other muscle, your abs can grow with training. And like any other muscle, they won’t be revealed if they are covered by a layer of fat.⁣

Keeping your core muscles strong is great for your posture, and can help give you more strength to complete other exercises too.⁣

So make sure to combine training and nutrition if you’re after a set of abs.

Think Quality Over Quantity

As with any exercise, focus on your form rather than the reps or weights your using.

Include Stabilization Exercises

Bridges

Supermans

Planks

Include Strength Exercises

Stability Ball Crunch

Back Extensions

Reverse Crunch

Cable Rotations

Include Power Exercises

Rotating Chest Pass

Medicine Ball

Pull Over Throw

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

What Does Good Form Look Like?

What does good form look like?⁣

𝐂𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐢𝐧𝐠 𝗪𝐞𝐢𝐠𝐡𝐭 ⁣
You’re able to use a weight that is challenging, while still being able to complete the movement correctly.⁣

𝐅𝐮𝐥𝐥 𝐑𝐚𝐧𝐠𝐞 𝐨𝐟 𝐌𝐨𝐭𝐢𝐨𝐧⁣
Cheating on this is cheating yourself. Full ROM is going to give you more muscle balance, joint stability, and will target the muscle you’re working.⁣

𝐂𝐨𝐧𝐭𝐫𝐨𝐥𝐥𝐞𝐝 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭⁣
Meaning, you’re not letting gravity or momentum do the work for you⁣

𝐘𝐨𝐮 𝐅𝐞𝐞𝐥 𝐈𝐭 *𝐥𝐢𝐤𝐞 𝐚 𝐥𝐨𝐭⁣
If you finish the exercise and aren’t sure where you were supposed to feel it, chances are your form was off.⁣

If you’re really getting stuck, record your movements! So many times I’ll record an exercise and see where my form is breaking down more so than I would by just watching in the mirror.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Should You Start Lifting?

The answer is almost always YES.

When women finally drop the fear of getting “bulky” they’ve usually tried these types of training in the past…

Pilates/Yoga

Which doesn’t leave a ton of room for progressive overload.

Beachbody Workouts

Where there’s not much variation, usually uses low weights, and no long term potential progress.

Group Training

Again, usually not enough weight to make adaptations or progression over time.

If you enjoy those and they add to your life/fitness goals, by all means keep doing them!

But if you’re ready to feel confident in the gym by following a structured plan and actually knowing what you’re doing.

Then get guidance & accountability from a coach through the Warrior Program (online coaching).

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

How Many Reps Should You Do?

Do all the reps!

I’ve never believed there’s “one way” to train. There’s benefits to incorporating different rep ranges and training modalities all together.

The rep ranges below are generally what I use with myself and my clients!

12-15 Reps | Endurance

Helps put on muscle and build connective tissue

8-12 Reps | Hypertrophy

Make muscle stronger (we mostly train here)

6-8 Reps | Power & Strength

Bring max effort (think RPE 7-9)

At the end of the day, I want you to train in a way that you enjoy and can sustain long term.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Why Is Good Form Important?

Form really DOES matter! All of the workouts in the Warrior Program come with video tutorials so you’re not left googling how to do your exercises.

When you use proper form in your training:

1. You’ll target the muscle that you’re training better.

2. It’ll give you better data, since you’re tracking your training sessions.

3. It’ll keep you from getting hurt.

4. It’ll keep you from fatiguing other muscles that you’re not actually training. (for example feeling sore in your traps when you’re trying to train your delts)

If you’re gonna do it, might as well do it right!

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Spot Reducing

We can gain or lose fat.⁣
⁣We can gain or lose muscle.⁣
⁣But we can’t do an exercise to reduce a specific spot.⁣

If you’re looking for a magic fat burning exercise, there are none.⁣ It takes time, consistency, and dedication.⁣ Fat loss happens as a total overall.⁣⁣
⁣⁣
I hate to break it to you… but you can’t pick and choose where your body loses it from.⁣⁣ There is no magic trick. You have to be consistent with your plan day in and day out to make it happen.⁣⁣
⁣⁣
You can do it, I’m here to help.⁣

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Foam Rolling

Not only does it feel great, foam rolling…⁣

Opens up your upper body [chest & back] and digs deep into your lower body [quads & glutes].⁣

Which might help you feel places where you carry stress and tension.⁣

Breathe through it and use full ranges of motion that are mindful and controlled, And Change up your ROM or foot placement as you need!⁣

We tend to neglect the things we need.⁣
⁣⁣
For me, lifting has always taken priority over mobility or flexibility.⁣⁣
⁣⁣
But I’ve been making an effort to at least get some foam rolling in before/after workouts or between clients.⁣⁣
⁣⁣
Squeeze it in when you can, before or after a lift, before bed, while watching TV, etc.⁣⁣
⁣⁣
Do what feels good. Don’t overthink it.⁣⁣
⁣⁣

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Working Out vs Weight Training

I don’t know about you but if I’m in the gym, I’m trying to be productive with my time there!⁣

If you’re just ‘working out’ you’re burning calories, sweating, and probably not focused on anything specific. ⁣

Your routine might be unplanned, and you’re probably just kind of getting it done to check it off your list.⁣

Refocus your efforts into more intentional weight training. Meaning your week is planned, your exercises get progressively harder over time, things are done for a specific purpose, each muscle group gets their own focus, and your plan is geared toward results.⁣

You can download my free workout template that can help you get started at zero cost!

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

How to Make Weekly Progress

Progressive overload is the biggest difference between actually training and just working out, in my opinion.⁣

I love the specificity and focus that weight training provides… and I love being able to manipulate my results.

Add sets, Reps, weight, or both.

Try to beat your numbers from the last week. These can be small jumps!

Don’t add sets, Reps, or weights if you didn’t recover from the last training session or the last week of training in general.

You may have off days but you can still make progress even with the smallest of steps.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Do You Need to Warm Up?

When time is a factor, it’s easy to skip things like warming up or stretching.

Warm ups get you ready mentally and physically.

Increase your body temp and blood flow.

Helps target the muscle you’re training.

And makes you less likely to get hurt.

If you wanna improve your performance, take 5-10 minutes to work up a light sweat.

Use these four tips before your next workout!

5-10 minute cardio warm up

Foam Roll & highlight areas of soreness

Perform active stretches that align with your workout.

Progressively load your main lift.

Ready to dial in your training and make real sustainable progress towards your goals?

Contact me to snag your spot!

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com