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...]

What NOT to Do When Trying to Lose Weight

The act of weight loss or fat loss has become so complicated for so many people due to all of the misconceptions, scams, and (excuse my language) bullshit that has surrounded it. Between crash dieting, crazy different diets, cutting out entire food groups, detox teas, waist trainers, and a ton of other irrational ways to " lose weight", no wonder people are confused! Today I want to squash all of those illogical weight loss tips you hear and to help you and correct some of the mistakes you may have made or could have made. Do not crash diet & do not have unrealistic expectations. This is so important. Crash dieting can cause major harm in the long run, and it is NOT something you will be able to sustain. You want … [Read more...]

Ignite Your Fitness – Puma Ignite XT

I think you all know my obsession with workout attire. I'm such a sucker for cute & comfy workout clothes, especially since I work from home that is basically all I wear. I'm either dressed like I'm going to the gym, or I'm going to the gym. ;) Not only that, but when look cute in the gym, I perform better. Call me crazy, but it's true! If I feel uncomfortable or don't like what I'm wearing, then that's what I focus on instead of my actual workout. Look good, feel good, perform good! I was lucky enough to be chosen to work with Puma for their forever faster campaign, where they focus on constantly innovating to produce new standards for fitness and fashion. Puma kindly sent me a pair of leggings, a sports bra, t-shirt, and most … [Read more...]

What’s In My Gym Bag?

I normally go to the gym with 2-3 things: my phone, my amino cocktail, and my body. Simple and effective. I never brought a gym bag for that reason, but also because I never had one! I was sent the Fitmark athletic tote, and I.am.obsessed. So glad I finally have a gym bag, and not to mention it's super cute. And huge. It's basically my own Mary Poppins bag. Without further ado, here are my gym essentials: Amino cocktail with creatine, glutamine, BCAA's, and water with flavor enhancers in my slap nutrition shaker. Water Enhancers Protein Bar Tripod Fanny Pack Ankle Strap for the Booty Jump Rope Vibrams Deodorant Hair Spray Hair Tie's Headphones   What's in your gym bag? Must-have thing … [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...]

The Secret to Reaching Your Fitness Goals

There are usually two types of goals that I see people wanting to reach in their fitness journey: 1. Lose fat 2. Build Muscle And sometimes, people want to do both; don't we all. People may argue that it's common sense, want to lose fat? Decrease calories and increase cardio. Want to build muscle? Increase calories and decrease cardio. Essentially, that is correct. However, people tend to jump right into things before taking the most important thing into consideration - figuring out their maintenance calories. This is super important because in order to lose fat, you need to eat LESS than the caloric intake you are maintaining your weight on. In order to gain muscle, you need to eat MORE than the caloric intake you are … [Read more...]

Why Clothing Sizes Don’t Matter

Everyone talks about the number on the scale. Either about how it drives them crazy, or why they need to ditch it and forget about it. Which, I agree with the latter, because it really is a piece of shit and doesn't mean much. However, no one really talks about clothing sizes, but I think I need to do just that. So, you vow to start lifting weights and you want to gain some muscle to achieve that "toned" look, right? People always say that the number on the scale may go up, but do you expect to fit into the same size pants? All of a sudden you start to grow some leg muscles - defined quads, toned hammies, and of course a BOOTY. All hail the booty. Your pants start to get tight and not fit. You feel uncomfortable and then you freak out … [Read more...]

Leg/Glute Workout

My absolute favorite day of the week... LEG DAY! You either dread this day, or you look forward to it. I'm one of the weird ones that looks forward to it - usually. Well today I woke up ready to kick my ass, and that I did! I actually wrote down my entire workout so I could share it with you all. I always switch it up - either a heavy day with lower reps and more rest, a lower weight ploy day, supersets, no supersets, quad focus, ham and flute focus, all over, etc. I've never done the same exact workout twice. Today I did a mix of heavy, plyos, and lighter. I was kind of all over the place and I liked it.   I always rest as little time as possible. Literally, just until I catch my breath. This keeps my heart … [Read more...]