October's heavy core training routine! Twice a week for me.

Banded Squats in 60 second sets superset with Gorilla Band walk for stronger glutes.

This workout I'm building up to 5 sets of 60 seconds squat with as heavy band as I can and then tolerate Gorilla band walk for 30-45 seconds per set.

For training notes: 5-10 sets of 60 seconds band squats followed by 20-40 seconds alternating left and right clam walk.

Keep focus on the knees so they are not caving in, keep putting pressure onto the bands with the lateral side of your knees.

Next move is feet banded unilateral hip abduction with straight leg, 20 reps per side. Build that up to progress from 1-5 sets.

I'm doing this workout twice a week for October and it's ONE of TWO 'squat' sessions I'm on: the other one is building up 10 x 10 GVT for A2G Barbell Squats.

Since it's safer and more muscle productive for me to add reps on the current load on my barbell squats (95 lbs) I'm now doing 15 reps per set, and building it up to 20 reps per set for a total of 10 sets of 20 reps with 95 lbs, excellent depth and form on all reps. This is my goal for this year and I have 3 months to complete it!

Superset Glutes & Adductors 2 sets of fire hydrants and inside thigh adductions.

The time on the bands I hold is 20-30 seconds.

I know, they SUCK! That's why I do it!

Superset Shoulders & Biceps! 

First I do Lateral shoulder raises for 30 second sets with 30-45 seconds rest, then it's superset for Shoulder barbell press and biceps barbell curls.

Superset 250 Squat & Bridge workout with my sister! 

My sister’s turning 47 this SUNDAY!

She’s got 5 kids!

She’s AMAZING!!!!

HAPPY BIRTHDAY SUPERWOMAN!! I LOVE YOU forever!!!

Let’s get back to the workout….:

We warm up with one set of banded fire hydrants, 20 reps per side.

Then let's hit it!

Banded Squats with the shitty man pose or A2G, then it’s glute bridge with bands around the knees for maximum abduction addition to the hip extensions, followed by a drop set on squats without band and alternating glute bridges.

Superset 250 Wheel & Oblique planks!

I build up the reps with the toughest move that's very hard to do unless you have a solid core strength foundation.

I recommend you film yourself to check your form, you want to avoid ending in a hip extension position with the butt up in the bottom!

If you end up with back pains you'll likely losing stiffness needed.

When you flex or tuck your pelvis, then keep that tension throughout the set. 

It's MONDAY!

I'm stoked to be back to squatting, building up strength I lost and now seeing muscle popping up more and more.

You gotta KNOW how much I expect myself to keep going, not slack, not go for an easier workout life, I am proud of that.

Today I recorded 1000 reps 2 die on glute moves, hip abductions and then in the end extensions, you think I was excited to do all those in silence? Hell no!

But I wanna be TOUGHER, STRONGER, more RESILIENT than the rest, so I train for YOU my clients, I don't just train for myself.

I remind myself every day as needed to NEVER let myself CHOOSE to be a weak princess who just talks about how much I love to train hard.

I want to be PROUD and I love that the iron is iron, the weights don't care about my feelings.

It's all about ME to prove to myself I'm STILL here to KEEP UP what I love to do and to GO AGAINST fatigue, tiredness and lack of motivation.

I FIND motivation and keep progressing and evolving because I WANT to be stronger than the rest.

So, I hope you do this for yourself to, EXPECT more from yourself for what you DREAM of being or becoming or wanna be about! 

Hello Superstars,

It's Thursday, I had a night of can't rest, I laid listening to the heavy rain instead.

I was going to go train, didn't have the energy so I just meditated.

I got no energy at all, I know I can rev it up and make it happen, but I don't KNOW if I want to yet!

I got hit by just sadness of some worldly events, I didn't have the drive to push myself. I counted my blessings, thank you for my health and that I have family and a place to rest, still, challenged to do ANYTHING at all.

I cleaned the cat's litter box, took out the trash, didn't want to prep my dessert for the night, wasn't even interested in dinner.. 

My mind kept drifting away to that escape route, inspired by documentaries about people living off grid, minimalist style, no guarantees no certainties... One was about a guy who lived on the great barrier island.

I started to day dream about having some chickens... 

I had my coach calls with clients who I realized had the same mental struggle to stay in productive mode, and that prompted me to write this out to you. 

I don't know how to fix feeling better 'all the time', meditation takes away the worries and fears, but they come back every now and then.

Some days it's just about trying to stay afloat and not drown in thoughts.

The best exit from depressive mode is to go train, but how when there is no DESIRE to move...?

I know, it's tough.

And neither of us have lived life in this form before, we are all students in life.

I wonder how many people who feel this way and just don't  have the courage to share, to be honest and not feel embarrassed about feeling so LOW!

My whole life has been a rollercoaster in moods, and I know after each sad time a happy one returns...

It's ok to just DO what you can make happen.

Today I don't even have a plan on how to find the energy to go shop food I need, but my cat needs food too so there's no way to skip.

Today if you feel like you're dead and hit by action paralysis, remember you're not alone and it's OK, all will work out, it always does.

If you're into meditation, keep it up, if you're a prayer keep it up, if you know how to connect with the Universe, keep tuning in.

Stay strong, superstars.

Triceps, Biceps & Abs workout with supersets of triceps press and ab raises, then biceps curls and triceps extensions.

For a Superset 250 do triceps extensions or triceps press for 5 sets of 25 superset with 5 sets of 25 biceps curls.

5-6 sets Poor Man Glute Ham Raise for hamstrings!

Follow along with my training and see how I adjust my form to hit the right areas.

This exercise is my deadlift and my goal is to be able to do REAL Nordic Curls!

If you want to swap out your Romanian Deadlifts or Good Mornings for these, go for 5 sets of 20-50 seconds time under tension, that will add a good amount of hamstring work.