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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How to set a S.M.A.R.T Goal

Ask yourself, is your goal smart? Do you know what it is specifically or how you will achieve it? One of my favorite quotes is, “Failing to plan, is planning to fail”. Using the S.M.A.R.T method for goal setting is an amazing way to provide structure to your goal so that you can achieve it efficiently!

I first came across S.M.A.R.T goals in my physical education class. We used it to set a specific goal where we outlined exactly how we will achieve that goal. This is the power of the S.M.A.R.T goal, it is very structured so it will help you identify exactly what you want to accomplish and will guide you to achieve your specific goal. While using the  S.M.A.R.T method to reach your goals is great for fitness related goals, you can actually use it for anything! I’m going to walk you through what a S.M.A.R.T  goal is, how to make one yourself, and how to stick to it!

S. Specific

The first step in setting a goal using the S.M.A.R.T method is to know exactly what your goal is. Many times, if your goal is too vague or broad it will either be too easy or too hard to accomplish. The more specific your goal is, the higher chance you have of achieving it. To identify and describe your goal, think of some of the Ws. Such as who, what, where, and why. If other people are involved in your goal, outline specifically who you need in order to reach your goal. You obviously need to explain what your goal is, so make sure to write that down ( remember the more specific the better)! Where is not always necessary but if it ties into your goal (eg. moving houses) make sure to include exactly where, in which location, you want to achieve your goal. And lastly, ask yourself why you are doing this. What will keep you motivated to keep pursuing this goal even when it gets difficult? This is very important to write as it is a vital part of seeing your S.M.A.R.T goal through from beginning to end.

M. Measurable

This may be the most important step in goal setting yet it is often overlooked. I’m very guilty of this, for example when I’m starting a new workout routine or diet regime, I’m too lazy to get a before and after pic so afterward have no idea if I actually see any improvements. So, in order to be able to evaluate if or when you have reached your goal, you need to be able to measure it. And I’m talking numbers! Set an exact dollar amount if it is a monetary related goal or lbs. kgs, and inches if it is a weight-loss goal. You may be inclined to skip this step, but trust me, the happiness you feel once you know you achieved your goal is worth it. 🙂

A.Attainable

This is when you have to get realistic about your goals and really hash out the nitty-gritty specifics. Firstly assess if your goal is attainable, do you have the right skills, tools, or even motivation that is needed. If it is not, what can you do to make it attainable? Do you have to learn a new skill? Attain some new equipment? Have a new mindset? Make sure the goal is reasonable for you. Whatever you need to to do to make your goal attainable, make sure you write it down in this section and complete those things so that you have nothing stopping you from reaching your goal.

R.Relevant

Think, is your goal relevant to you? Does it fit in with the grander scheme of things you are trying to achieve? Is it relevant to your business? SOmethime’s you may really want to achieve something but it isn’t actually that relevant and your time could be put towards more productive things.

T.Time-bound

Lastly, you have to set a deadline for your goal. Without having a set deadline for your goal, you won’t be as motivated to achieve it because you won’t have a fear of failing because you can always just think you’ll do it in the future. You need a set time to motivate you to actually take action right now.

 

Below, I attached an amazing graphic that I found on Pinterest that summarizes everything I have talked about above and gives examples, so make sure to check that out or pin it! Image result for smart goal example

I really hope you guys will see the power of having such a structured and therefore achievable goal!

Comment below what your goal is at the moment!

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5 Steps to Becoming an Efficient Person!

How to be an efficient person

Efficiency is my favorite word. Yes, I know that may be strange to most of you, but my very left-brained, thinker personality just loves everything about being efficient. Efficiency is quite precious because, in a way, it gives you more time ( and we all know how fast time goes by)! It gives you the freedom of finishing things you don’t like to spend time on quickly, but well, so that You have more time to do the things you love. Ever since I was a young girl, I always wanted to be the most efficient possible at anything I did such as doing my homework, projects, and even sports ( I mean conserving energy :)) Whenever my mom called me lazy, I would just tell her that I’m being efficient and conserve energy ( my all-time favourite excuse to this day)! While I strive to be as efficient, it isn’t always possible. Like most, I’m also a procrastinator when I have to do something I don’t necessarily want to do, but then I definitely try to be efficient so that I can finish as quickly as possible!  When I’m working on something, I like to do it to the best of my ability but not spend ages on it, and that is the power of efficiency. In order to be efficient, you must be focused, able to plan, and determined (none of which are very easy)! So, without further ado, here are a few of my favorite ways to be as efficient as possible when trying to complete something.

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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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