“whole 30” Diet & Exercise

This blog post sheds light on the “whole 30” diet itself and how well it works with ongoing exercise & new exercise regimens. I had a client who did this diet plan, along with this wife and expressed how it gave good results but over time they both were getting bored of the concept of eating the same foods daily, he expressed to me how strict the diet was, gave me some insight into the results it produced but wanted to know more information besides what he had researched because now they are both my clients at the gym & are looking to possibly start this diet once again along with starting their new workout agenda (will have been with me for a month now) and he wanted to know 1) my opinion 2) if it will help or hinder while he and his wife exercise 3) is it worth doing 4) is it something that can be adjusted so that they don’t run into the same issue of being bored of the same food 5) where to go from there once the 30 days is over . All of which were good questions and figured, I would post about it so that if others have the same thoughts, or questions, we could solve this together. 

Personally, I have never done this diet & I don’t recommend diets to my clients (out of my scope of practice) but to learn more about nutrition and teach good behaviors would be within my scope and help them prepare for the end of the road with a positive mindset and continued results. Hopefully the research I came up with you find helpful, feel free to also share it among your peers Whole 30 & Exercise

If any of you have more to add about this particular diet, please leave it in the comments — I love hearing personal experiences and stories (who knows, I might consider you writing a guest post about your experience with this diet) 

 

 

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Muscle & Strength Submission Update

It Will Be Happening

I wanted to update everyone the results of my submission, I got an email from Muscle & Strength about publishing my workout/article & the answer is YES! they will be publishing it at some point in May of this year! I am so excited & when it gets published, I will share this link/information with all of you as well

Muscle & Strength Submission

Submitted An Article to be Published

https://giphy.com/embed/39onL3yTmFw8I8agYk

via GIPHY

I submitted a fitness/health article to muscle & strength (popular fitness site and supplement store) and they got back with me the other day and said they would be interested in publishing my article — which is very exciting & a huge deal because they are highly recognized & a huge step in my fitness career as a writer and personal trainer! so #crossedfingers all goes well and if so, they will add it to their content queue and have it published. When it does get published, I plan on sharing it with all of you, so everyone can read it! 

BeConfidentFit Blog post #3

Hey everyone, I wanted to share my blog post I made on my personal training website, hopefully all of you enjoy it, feel free to leave comments and feedback! and also share my post, I love when others I haven’t reached out to share my post because everything I write on the website will be useful information at some point and not to mention very interactive! 

Today’s topic was about “Choosing a personal trainer” , how to go about doing so and the things that are important to consider. I figured as a personal trainer, I wanted to help give people insight on what to look for and why I believe certain aspects are more important than others.

Follow & make sure to share my blog post! Choosing a personal trainer to meet your needs

Deadlifts/Squats Week 5

Day Two

Warm up:

  • Alternating stationary lunges: 4 x 15
  • Side leg swings: 4 x 15 each leg
  • Quadruped hip extension: 4 x 15 each leg
Workout:
  • Conventional deadlift: 5 x 5 x 75%, 225 lb
  • Barbell back squat: 5 x 5 x 75%, 170 lb
  • Box squats: 5 x 5, 200 lbs
Superset:
  • Single leg linear leg press: 5 x 5 each leg, 298 lbs
  • Kettlebell one legged deadlift: 5 x 5 each leg, 12 kg
Superset:
  • DB bulgarian squats: 5 x 5 each leg, 50 lbs
  • Weighted hyperextension: 5 x 8, 45 lb weight plate

Training Squats & Deadlifts Week 5

Squats & Deadlifts

Warm up:

  • Band squats: 4 x 25, green band
  • DB Romanian Deadlifts: 4 x 25, 30 lbs
  • Band Abduction:4 x 25, green band

Workout:

  • Sumo Deadlift: 5 x 5 x 75%, 215 lbs
  • Barbell back squat: 5 x 5 x 75%, 170 lbs
  • Box squats: 5 x 5, 200 lbs

Superset:

  • EZ bar goodmorning: 5 x 5, 60 lbs
  • Glute bridges (weighted): 5 x 5, 50 lbs

Week Four Bench Day Two

Wednesday

Warm up:

  • One arm bentover DB row: 4 x 25, 15 lbs
  • DB triceps kickback: 4 x 25, 10 lbs
  • Lat pulldown (narrow grip): 4 x 25, 40 lbs

Workout:

  • Barbell bench press: 5 x 3 x 75%, 95 lbs

Superset:

  • Pec dec machine: 5 x 8-10, 50 lbs
  • Standing EZ bar military press: 5 x 8-10, 50 lbs

Tri-set

  • One arm DB rows: 5 x 8-10, 35 lbs
  • Bench dip: 5 x 8-10
  • Assisted pull ups (wide grip): 5 x 8-10, 120 lbs