Monthly Workout Routine and Nutrition Monthly Update – May 2018

easy cool yoga pose

I have been receiving many emails and DMs inquiring about my workout routine and eating regime. So, I’m really excited to introduce a new post that will be coming out every beginning of a new month, the Monthly Workout Routine, and Nutrition Update! If you ever want to know what it is that I do for my results, I will be posting my exact workout routine, eating habits, and monthly goals so that you always know exactly what I’m doing! I super excited about these posts because not only do I think it will be a great help for you, but also for me! I change up my routine constantly so I like documenting my journey so when I look back I know exactly what I did to get to where I am. It’s also going to (hopefully) keep me accountable to smash my goals because I will also be posting a Monthly Review post at the end of each month where I will write about what I liked or disliked in my regime that month and which goals I smashed and which  didn’t go so well (hopefully not to many). This month is staying relatively similar to last month except that I am seriously (more or less lol) tracking my macros and am incorporating a lot more cardio.

My Workout Routine:

Sunday (leg day) :

Start the week off the right way by killing your booty! Instead of using other people’s workouts like I did in April, I am going to do my own workout routines. So far I found the best results making my own routine instead of following another because I can adjust according to which exercises I feel the most activation and burn in and according to how busy my gym is! Basically, I start with squats because a big goal of mine is to improve my squat technique and weight, 2 more compound exercises, and then 2-3 glue focused exercises. No worries if this was confusing, I’m going to make a detailed post on how to structure your own leg days! I also try to end with 8 min of sprints.

Monday (triceps, shoulders, abs, and cardio:

Calisthenics are very important to me so on this day I like to start with doing 3 sets of 10 bar dips ( it took me soo long to get my first dip so I will make a How to Get Your First Dip video on Instagram @worldmywayy soon  ) then I follow that with 20-30 min of shoulder work and will end with a 10 min ab circuit and HIIT on for about 15 min.

Tuesday (Cardio and Powerflow/ Skills) :

At this point, it isn’t even half of the week yet my whole body is already aching to form the workouts from the previous days. So on Tuesday I just do cardio (either Stairmaster for 30 min) or treadmill for about 45 min. This isn’t very intense cardio, it does get me pretty sweaty but I’m mainly doing it to increase my endurance. After the cardio, I am going to do about 30 min of Powerflow and working on ninja skills! Basically, I call intense yoga Powerflow. I work mainly on inversions and all the cool yoga poses you may have seen instead actually stretching and doing slow yoga movements. I also work on some skills (as I like to call them) such as ninja jumps and kipups. I also like to jump rope for a bit, not for the cardio aspect but to work on some fancy footwork for agility and more endurance.

Wednesday (Leg day):

I do another leg session following a similar format as I do on Sunday.

Thursday (FUN day):

lip class at a parkour gym where we learn how to do back and front flips. It is a killer back and ab workout and I’m learning how to do a super cool ninja move at the same time so what’s not to love?

Friday (Push and Pull):

Last month I achieved a major goal of mine… I did a full pullup! So on this day, I am specifically going to do a lot of work on pull-up progressions and then some other favorite back exercise to maintain this strength and increase the number of pullups I can do. Then I do a pushup circuit (video coming soon on insta) that I am doing to build up the strength to do explosive pushups. End with a 10 min ab circuit and 15 minutes of HIIT.*

*It may seem like I’m doing HIIT too often, but I don’t have enough time to do it every day that I mentioned it in my schedule. Realistically I only have enough time to do it 2 times a week

Saturday:

Today should be a rest day but if I have time I am going to go for a jog around my neighborhood or do some yoga at home:)

FOOD:

In April, I started easing myself back into clean eating. And while my sweet tooth is still getting the better of me every so often, I’m pretty proud of my diet as of late. For the last week, I have been tracking my macros pretty accurately and it reminded me just how awesome tracking is. Honestly, I haven’t lost any weight but I don’t feel as bloated as I used to and I’m very guilty of overeating so tracking macros helps me determine how much food I actually need vs. how much I want to eat because it tastes good!

Monthly Goals (same as last month):

  • Land my first front flip on the ground
  • Actually running on the days I put cardio in instead of finding some dumb excuse like I usually do.
  • Increasing my dip strength to 3 sets of 12
  • Doing 3 pull-ups from a dead hang

Also wanted to let you know that I have signed up with CanFit Pro to get my Personal Training Specialist certification! So excited to be able to actually work with clients and help others achieve health, wellness, and their dream bodies 🙂

Comment your goals for May!

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Gym Essentials | What I Have in My Gym Bag

Gym Essentials

Today I wanted to share my gym essentials. These are the items that I keep in my gym bag and never take out! There aren’t many because I don’t want my bag to be too heavy but these few items are truly essentials and I recommend you get them!

Pictured (Gym Essentials) :

  • Resistance Bands
    • Necessary for leg day to do activation exercises and great for working out on the go (check out my Instagram: @worldmywayy for workout videos)
  • Deodorant and body spray
    • These two items are obviously necessary for personal hygiene. I recommend you use a aluminum-free deodorant before working out and anybody mist-spray after working out (Pro tip: Never put perfume on before your workout because it gets an extremely stinky smell when combined with sweat).
  • Water Bottle
  • Affordable Wireless Headphones
    • For the longest time I thought wireless headphone were dumb and unnecessary but I was so wrong! The main reason I hadn’t purchased them earlier was because I thought that all the good ones were extremely expensive but then my friend recommended these from Amazon and they literally changed my life. Those are the exact ones that I use and they’re comfy, don’t fall out of my ears, aren’t heavy, I only charge them once every two weeks, and were very cheap! You never know what you’re missing until you experience it, and now that I see how much easier it is to workout with wireless headphones, I am never going back!
  • Ankle Strap
    • I highly recommend doing cable kickbacks on your leg/booty day as they are great for shaping the glutes. Some gyms provide them but most do not. My gym didn’t have an ankle strap attachment for the cable machine so I purchased this one from Amazon

 

Other useful products not pictured above:

  • Dry Shampoo
  • Compact Towel
    • Personally, I don’t use one but many do. Although, I do carry this towel that shrinks and enlargens for just in case because it is so compact.
  • Baby Wipes
    • This is my favourite way to freshen up after the gym if I don’t have time to take a shower and I’m not going home right away.
  • Pull-up resistance bands
    • The easiest way to get your first pullup is by using resistance bands, so I really recommend you get one.
  • Barbell Pad
    • Once again, some gyms may have a barbell bad but mine doesn’t so I’ve just been using mats in between myself and the barbell. It is so much easier doing hip thrusts when you have the barbell pad so if you have space in your gym bag, this is also definitely an essential.
  • Weighted Speed Skipping Rope

There are affiliate links used (to Amazon because I like cheap good quality things and that’s where I get all my things 🙂 So I would really appreciate if you use my links if you would like to purchase any of these items so that I can continue making free content for you!

 

That concludes my list of what I always have in my gymbag!

Comment, what are your gym essentials?

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Monthly Workout Routine and Nutrition Update April 2018

I have been recieving many emails and DMs inquiring about my workout routine and eating regime. So, I’m really excited to introduce a new post that will be coming out every beginning of a new month, the Monthly Workout Routine and Nutrition Update! If you ever want to know what it is that I do for my results, I will be posting my exact workout routine, eating habits, and monthly goals so that you always know exactly what I’m doing! I super excited about these posts because not only do I think it will be a great help for you, but also for me! I change up my routine constantly so I like documenting my journey so when I look back I know exactly what I did to get to where I am. It’s also going to (hopefully) keep me accountable to smash my goals because I will also be posting a Monthly Review post at the end of each month where I will write about what I liked or disliked in my regime that month and which goals I smashed and which  didn’t go so well (hopefully not to many).

My Workout Routine:

Some people make their workout splits according to specific days (i.e. Monday is leg day) but my schedule is too random that I cannot set a specific day for a specific workout, instead I decide on the number of workouts I want to do for the week and then do them according to what fits my schedule. This month, I want to workout 5-6x a week with 2 days rest. Basically, my plan is to train legs 2x a week, upper body 2x a week, go to a flipping/parkour class 1x a week, and a boxing class 1x a week (optional), look below for my exact sample workout and more specifics.

*I choose 2 leg workouts to do for the whole month and then track my weight to see how I progress.

Day 1: * Tammy Hembrow Leg and Glute Workout

This is definitely my most favorite glute/ leg workout ever! Many leg workouts nowadays have weird unpractical movements because they are trying to stand out from the crowd but Tammy keeps simple and combines several simple compound moves with some specific glute movements for a great burn!  I will write down her full workout below because she doesn’t 🙂 Also, I want to work on my squat strength so I changed the first move.

5×5 reps squats

3×12 hip thrusts

3×12 step ups

3×12 hamstring curls

3×12 pull throughs

3×12 back extension

3×12 cable kickbacks

Finish with 8 min of sprints (30 sec on 30 sec off). I only do this sometimes when I have enough time but it is a great way to finish the workout!

Day 2: Upper body day 1 ( Triceps, Shoulders, and abs) Calisthenics are very important to me so on this day I like to start with doing 3 sets of 10 bar dips ( it took me soo long to get my first dip so I will make a How to Get Your First Dip video on instagram @worldmywayy soon  ) then I follow that with 20-30 min of shoulder work and will end with either abs (specifiaclly leg raises and flag practise) or some type of cardio depending on how I feel that day.

Day 3: Boxing class on Wednesday! I love it, it’s such an amazing and fun cardio strengthening workout. Great for those people like me who get bored running.

Day 4: Flip class on Thursday or Tuesday. It’s at a parkour gym where we learn how to do back and front flips. It is a killer back and ab workout and I’m learning how to do a super cool ninja move at the same time so what’s not to love?

Day 5: Whitney Simmons leg and glute workout.

I love Whitney’s workouts mainly because when she does supersets, she stays in the same place with the same equipment and doesn’t make you have to go from one end of the gym to another which is basically impossible to do if you have a busy gym.

This is the link to the workout, the full workout is written in the description.

Day 6: The second upper body day

This is a push and pull day (mainly focusing on back and skills). The pull part means that I am going to be a doing a lot of exercises where you pull towards you, so I am specifically going to do a lot of work on pull-up progressions and then some other favorite back exercise. Then I do a pushup circuit (video coming soon on insta) that I am doing to build up the strength to do explosive pushups. Then I will end with either running or abs.

That ends my workout routine, lets move on to food!

FOOD:

In March, I ate horribly! My eating was on point, I just did a cleanse and was tracking macros until I went on vacation and then it just went downhill from there. So in April, I plan to ease myself back into healthy eating by being really mindful when I eat. Asking questions such as: Do I really need this? How is this helping my body? and How will this make me feel after?  I am also starting to very loosely track macros again. Basically, I am just making sure that I get enough protein and that most of the fats I eat are healthy.

Monthly Goals:

  • Land my first front flip on the ground
  • Actually running on the days I put cardio in instead of finding some dumb excuse like I usually do.
  • Increasing my dip strength to 3 sets of 12
  • Doing 3 pull-ups from a dead hang

 

So that wraps up this month’s UPDATE! I hope you all enjoyed this and look for my upcoming post that reviews how this month went.

Comment your April goals!

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HIIT vs LISS – which is better for fat loss?

Unless if you’re someone who truly loves running, you are probably only looking to do cardio because you either need to for your weight loss goals or you know that it is amazing for your cardiovascular health. So today I’m going to compare and give examples of each exercise so that you can figure out whether HIIT or LISS is better for your goals! HIIT and LISS are 2 of my favorite cardio methods but there are also other types of cardio such as circuits and plyometrics which I will discuss in upcoming posts, so make sure to follow to not miss out (I will be giving some full workout ideas)!

LISS (Low-Intensity Steady State):

LISS is exactly what it sounds like, it is a form of cardio that is a very low intensity and you do it for a longer period of time. LISS is also an amazing way to burn

action, activity, adults
Make LISS more fun by taking a bike ride with a friend! During LISS you can chat and lose weight at the same time 🙂

fat specifically without losing muscle. When you jog for a long time or run for a long time, your body turns to muscle for energy once it depletes your other energy stores, and therefore reducing your muscle mass. LISS, on the other hand, can actually help the body become conditioned over time to use fat as a fuel source. It is also a great way to begin cardio if you are a beginner as it is low impact and not harmful to your joints or ligaments.

 

LISS is done in longer periods (45min plus) and is done by choosing an activity you like (eg. walking, biking, stairs) and doing it at a pace that you can maintain for an hour. Here is the best way for me to explain the intensity you should be doing LISS at. Imagine you are walking for your LISS session, walk at the pace that you would walk at if you were late for a meeting and are in a hurry. While LISS is low intensity, it is still exercise, so keep in mind you aren’t just going for a stroll in the park!

LISS is a great lazy-girl or beginner form of working out but for optimal results should be paired with other activity, more on that below! So the takeaway for LISS is that it is a great way to lose weight (and fat!) while exerting the least amount of energy possible.

HIIT (High-Intensity Interval Training):

Basically, HIIT is a form of interval training where you do numerous repeated maximal effort exercises with a rest period in-between. Lately, HIIT training has been getting a lot of attention because it can rev up your metabolism for up to 48 hours after your workout, is a great fat burner, and is very quick so it is easy to be fit into your schedule.Typically, HIIT sessions are around 20 min or less and can be done anywhere as you can do it with just your bodyweight. My two favorite ways of doing HIIT training is either doing treadmill sprints or circuits. I plan to make a PDF of my favorite HIIT workouts coming soon but for the moment click here for my favorite HIIT workouts. Basically, the way these workouts work is you perform an exercise at your max effort (Note: this is extremely important! For this short amount of time you have to give it your 100%) for a short amount of time eg.30 sec and then you take a small rest (eg. 30 sec) and then repeat this cycle several more times.

athlete, body, cinder track
You can tell this woman is about to go all out and give it her max effort. This is the sort of pained and determined expression you should have when doing HIIT!

During a 20 min HIIT session, you won’t actually burn as many calories as if you were to do a 60 min jog because it doesn’t last as long but HIIT is still amazing for creating a caloric deficit because of the afterburn effect it has. When you are exercising at your maximal effort, you deplete your oxygen stores. Your body then has to work overtime (sometimes even up to 24 hrs after your workout) to restore those oxygen stores and that is why you continue to burn calories even after your workout.

The Verdict:

If you are trying to maximize weight loss and therefore your calorie deficit, you ideally want to run as much as possible without overworking yourself. So while HIIT may seem like your best option because it is so quick and efficient, you can’t do it several days in a row because you will overwork yourself because of the extreme intensity (if you do it correctly) which is very bad for your overall health and weight loss goals.

So, if you are only on a cardio workout routine (not lifting and going to the gym at the same time), to maximize weight loss you can do HIIT 3x a week with LISS 3x in between the days you do HIIT (Do NOT do HIIT several days in a row) and leave one day as an active rest day or do another LISS session. Although to really maximize weight loss, I strongly suggest doing a lifting program as well. As it will add shape and tone to your body and burn more calories daily because muscles burn more calories than fat. Unfortunately, incorporating a running routine with a full lifting routine is a bit harder so I will have a whole different post up for that!

Hope you found this useful and don’t forget to comment below if you have any questions or post requests!

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Free Running Program for Beginners | Run 5k in 9 Weeks!

running on the beach

One summer I set a goal for myself to run 5km. Basically, I set this goal because all my friends loved running but I, on the other hand, found it very boring and would be out of breath in a minute. I knew my endurance was horrible and everyone else seemed to love running, so I figured setting a goal to run 5km by the end of summer ( a 2-month goal) would be very beneficial.

I knew that I needed a structured plan to reach my goal. For running (especially if you hate it), it is necessary to have a running program designed to reach your goal at a specific time because otherwise, you won’t run as often or for as long as it is necessary for your goal. I didn’t know much about running or how to create my own running plan. I also knew that I needed something to keep me on track and motivate me to actually run.

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How to Stick to a Workout Routine Part 2

how to stick to a workout routine

I remember how hard it was for me to stick to a workout routine when I first started out, it took me three years of forcing my myself to go (semi consistently) until it finally became a routine for to go 5x/week. Here are 4 more tips for staying consistent and crushing your gym goals!  This is the second part of How to Stick to a Workout Routine, so make sure to check out the first part here to learn about the other 4 vital tips!

Like most people, I started working out because I was unhappy with how I looked and I wanted to change that. While that is a valid reason to start working out, it isn’t necessarily the best reason and by no means the only reason ( I will cover all the benefits of working out apart from a physical appearance in an upcoming post)! While I had been active for most of my life, my fitness journey and “healthy lifestyle” started around 3 years ago and only really started in September 2017 ( 6 months ago). What I mean by this is that I started going to the gym 3 years ago but I was inconsistent, a beginner, and had horrible eating habits- leading to no results.  Luckily I am a very determined person and I persevered through the first few years of forcing myself to workout and slowly started being more consistent and learning about fitness. I went from not knowing what a bench press was to be able to thoroughly discuss a wide variety of subjects, from keto diets, IIFYM to HIIT vs LISS.

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How to Stick to a Workout Routine Part 1

How to stick to a workout program to get abs like these

Like most people, I started working out because I was unhappy with how I looked and I wanted to change that. While that is a valid reason to start working out, it isn’t necessarily the best reason and by no means the only reason ( I will cover all the benefits of working out apart from a physical appearance in an upcoming post)! While I had been active for most of my life, my fitness journey and “healthy lifestyle” started around 3 years ago and only really started in September 2017 ( 6 months ago). What I mean by this is that I started going to the gym 3 years ago but I was inconsistent, a beginner, and had horrible eating habits- leading to no results.  Luckily I am a very determined person and I persevered through the first few years of forcing myself to workout and slowly started being more consistent and learning about fitness. I went from not knowing what a bench press was to be able to thoroughly discuss a wide variety of subjects, from keto diets, IIFYM to HIIT vs LISS.

I wanted to share that bit of my backstory let you know that I was also a beginner that felt lost and intimidated in a gym but if you persevere long enough, you will not only achieve the dream body you want but will develop a new passion. At the beginning of my journey, I can definitively tell you that I did not love fitness but was doing it for the sole reason of wanting to look better so sticking to a workout routine was extremely difficult! Here are 4 ways that I guarantee will help you stay on track with your training.

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