I LOVE incorporating the Smith Machine int0 my workouts! The Smith Machine is basically a barbell on a track housed inside a squat rack and has a predictable trajectory that goes straight up and down, which makes it great for training solo, working around certain injuries. The barbell has a hook on either side, and a […]
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13 Push Ups for Every Fitness Level
The push up is the ultimate do anywhere strength building exercise. There are multiple variations for every strength levels that will test and build you upper body and core strength. There is not a week that goes by where I do not incorporate at least one push up variation into my routine. There is no need to […]
What’s The Difference? Hip Thrust vs Glute Bridge vs Frog Pump
“Cassie, What is the best exercises to build the booty?” And with no hesitation, I will answer with the following Hip Thrust Glute Bridge Frog Pump Of course, adding in some other nuances about targeting all three glute muscles with abduction exercises blah blah blah, but you get the point. Now before going any further, […]
Does Nutrient Timing Matter?
Will eating after 7pm make me gain weight? Do I have to consume protein 30 mins after I workout if I want to build muscle? Does my metabolism slow down if I don’t eat breakfast? Have you ever asked yourself these questions or been told by a trainer, friend or your favorite fitness mag […]
Walking Lunges For Bigger Glutes
Walking Lunges, if done correctly is a great glute exercise. When you lunge, the hip extension that occurs causes your glute muscles to fire. Using a long stride and going through the full range of motion makes the lunge hip dominant, placing focus on the glutes and adductors. However, I often see people taking […]
Training Frequency: How Often Should You Train Each Muscle Group
There is no secret to building muscle, it requires time, patience, and consistency. However, there are optimal training strategies that will make those lady gains easier to come by. Training Frequency and Type Training frequency refers to the number of times you train a muscle or muscle group per week. The most popular weekly […]
What is the best rep range to build muscle
What is the best rep range for muscle growth is one of the most common questions I receive from women about lifting weights. If you google this topic, ask the local buff bro at the gym, or even refer to the curriculum most personal trainers receive during their certification course, you will likely receive an […]
12 Cable Exercises To Build More Muscle
There are plenty of fit pro gurus who claim free weights is the best and only way to build muscle. And while I personally prefer beginners start by mastering the basic movement patterns with free weights first, it is by no means the only way to build muscle and strength. In fact, there are […]
Recipe: Sugar-Free and Gluten-Free Blueberry Lemon Muffins
Sugar-Free and Gluten-Free Blueberry Lemon Muffins Eating the right foods does have a huge part on your overall health and appearance. Staying healthy can be tough especially around the holiday time. You want to eat all those yummy sweets and everyone wants you to eat sweets too… The good news is that we have a […]
How To Sumo Deadlift Like a Boss
When I first graduated from dumbells to the big girl bar I quickly fell in love with deadlifts. Most likely because I could pull a lot more weight off the ground than in the Back Squat and there was just this overwhelming feeling of power and strength the first time you stack more weight on […]