How To Build Lean Muscle

When people say they want to build "lean muscle" or they are going on a "lean bulk" what they are essentially saying is that they are going to build muscle and bulk in a controlled manner. There is just MUSCLE. Not lean, not bulky. It's all the same muscle. Similarly with the word toned - there is no such thing as being "toned". What toned actually means is that the person who you are referring to as "toned", has taken time to build muscle and then also took time to shed the fat to reveal that muscle. On the opposite side of the spectrum is what we call a "dirty bulk" which in the bodybuilding world simply means to YOLO your diet, eat as much as you can, and just focus on gaining weight and not caring if it's fat or muscle. I personally … [Read more...]

How to Get Motivated – Top 3 Tips

One of the most asked questions in the fitness industry is "how you you get/stay motivated?" I see this ALL.THE.TIME. Not only do I get asked that, but I see other fitness professionals getting asked this pretty much ever day, or multiple times a day. How do you get motivated? How do you count macros? How do you eat healthy? How do you do x,y,z... I really wish I had a special fairy dust that I could sprinkle on everyone and BAM everyone has this intense motivation they are looking for. Wishful thinking.... The reality is, no one can make you do anything. It honestly has to come from within (even though that sounds so corny) YOU HAVE TO WANT IT. It's really as simple as that. If you want something bad enough, you will make it happen, … [Read more...]

Want a Bigger Booty? Here is the Secret How.

GLUTES. Butts. Booty. It's all the rage these days about how to get a bigger butt, how to grow it, and everyone seems to have a "booty builder" program out for people to buy. I used to be someone who had no butt, but I have managed to grow it a bit recently. A while back, I would constantly try to build my glutes but nothing worked. I did all the exercises, squats, isolation, etc. but nothing really worked and my butt stayed the same size. Sure, it was shapely and perky, but that didn't help in the area of actually growing it bigger. However, there is one thing that I did not do back then that I have done now that truly has helped me grow my glutes. The secret? I gained weight. This is about a 15 lb difference between these … [Read more...]

You Have to Look at The Bigger Picture

I posted a photo the other day on instagram explaining how I was feeling lately. So many people I knew were competing this past weekend, and I just got super nostalgic and upset that I wasn't. This past weekend was Jr. National's, which is the show that I was initially prepping for before I decided not to compete this summer. I think that's the main reason why I got upset, and because everyone else was super lean when I was doing quite the opposite. I just started feeling like I needed to jump right back into prep, I wanted to stop reverse dieting, and I just wanted to be up on that stage. However, I know that's not an option right now. I KNOW I need the time off to build my metabolism, to regulate my hormones, to give my body a break, … [Read more...]

Fat Burning Tabata Workout

Don't put me down for cardio. Cardi-no. Thankyouverymuch. Just kidding. I actually enjoy cardio every now and then! BUT usually, it goes a little something like this: Hahahaha. So accurate. One type of cardio I am a huge fan of though is TABATA! Have you ever heard of it? I'm sure you have. Basically it's another form of HIIT cardio (high intensity interval training). You work for 20 seconds, then you rest for 10 seconds. To me it flies by so much faster than regular HIIT that you do while running or on the stair master. This is because you can literally do any type of exercise you want and it's always changing which makes it go by so much faster. You don't have much time to think about "how much longer do I have" because … [Read more...]