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Monday, October 3, 2016

Monday Delt Demolition !!

Hello and thanks for stopping by my blog, hope you're all having a good start to the week!!!!!
As promised on my Facebook page, I said I would post the shoulder workout I did earlier; it was SUPER effective; hit my shoulders from every angle pretty much, kept my heart rate up throughout the whole workout and got a SERIOUS PUMP!!!!!!
Here it is:

First Round (Giant Sets-Goal: KEEP HEART RATE UP!!!)
  1. Standing arnold presses 15 reps (I used 20-25lb dumbells)
  2. Dumbbell Up and Outs 15 reps (I used 8lb DBs)
  3. Front plate raise with a 25lb weight plate for 10reps
  4. Walkout pushups 10reps
  5. Bent-over Rear-delt flyes 15 reps (8lb DBs)
Repeat 2-3x!!! After each round  I did 5min HIIT cardio on different machines (ex. Incline treadmill sprints). Resting for 1-2min in between rounds!

Second Part of the Workout:
  1. Alternating overhead DB press Seated 10reps each side (i used 25lb DBs) superset with Front raises with DBs 10-15reps (7.5-10lb DBs)
  2. Seated Side lat raises 4 sets DROP SETS (8reps w/ 15lb DBs-6reps w/10lb-9reps w/7.5lb DBs)
  3. Single arm rear delt flyes on cables (standing or bent-over) 10reps each side 4sets (I made sure to use a light weight to really isolate the rear delts and focus on form)
I finished up this workout with ABS and bodyweight Squats!!! 4 sets of each: lying leg raises and wide stance body-weight squats (focusing on squeezing the glutes!)






Have a great rest of the week and Happy Thanksgiving Weekend to everyone in CANADA!!!!!!! :)))) xoxoxoxo


-Alex L.






Tuesday, May 17, 2016

Resilience: The Fitness Journey Continues...

Hi Guys!

Hope you're having a great week!!
I decided  it would be a good idea to write a short post about the new chapter I've begun; it started last weekend. Not this weekend that just past but LAST weekend!
I went to Niagara Falls to watch my friend/co-worker, Alicia compete in her first figure competition! It just so happened to be the first huge bodybuilding/fitness event that my coach, Mindi O'Brien was hosting! So, naturally I was very curious to go watch and also see my friend reveal her new physique on stage!!!
After watching the whole show (Alicia won 1st place in figure masters and figure short-open class by the way ;))), I felt inspired and motivated to kick it up a notch with my training and nutrition!
I'd hit a bit of a stand still last year and decided to take a step back, take a break and sort my life out/get my priorities in order. I missed having killer workouts and meal plans sent to my e-mail and having guidance, motivation and inspiration from my coaches, Mindi O and Dennis Beitler so I decided last Sunday to start training with them again!
As a personal trainer and nutritionist myself, being on top of my game is imperative! Always learning new techniques for different exercises and increasing my knowledge on nutrition is essential in order to constantly challenge my clients and teach them everything I know! It's also important to have a mentor and someone to look up to! I feel I'm in good hands with Mindi & Dennis so I look forward to what the rest of 2016 will have in store.......

I definitely learned an important lesson; there is no ALL OR NOTHING when it comes to fitness; it's a life long journey and no matter how much you feel like you've fallen off track, as long as you find the motivation to keep going and learn from past mistakes the possibilities are endless! Muscle memory never fails and there is a special nutrition format for each and every person.. So no such thing as failure; only TRIAL AND ERROR and POSITIVE THINKING!!! Life will always go on and as long as you can shift your perception and find a way to see every challenge as a learning experience, the journey can be very exciting.....

I'll try and post frequent workout/nutrition updates so stay tuned :)










xo,

















Alex L. :)