Category: Training

We can gain or lose fat.⁣
⁣We can gain or lose muscle.⁣
⁣But we can’t do an exercise to reduce a specific spot.⁣
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If you’re looking for a magic fat burning exercise, there are none.⁣ It takes time, consistency, and dedication.⁣ Fat loss happens as a total overall.⁣⁣
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I hate to break it to you… but you can’t pick and choose where your body loses it from.⁣⁣ There is no magic trick. You have to be consistent with your plan day in and day out to make it happen.⁣⁣
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You can do it, I’m here to help.⁣

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Not only does it feel great, foam rolling…⁣
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Opens up your upper body [chest & back] and digs deep into your lower body [quads & glutes].⁣
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Which might help you feel places where you carry stress and tension.⁣
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Breathe through it and use full ranges of motion that are mindful and controlled, And Change up your ROM or foot placement as you need!⁣
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We tend to neglect the things we need.⁣
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For me, lifting has always taken priority over mobility or flexibility.⁣⁣
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But I’ve been making an effort to at least get some foam rolling in before/after workouts or between clients.⁣⁣
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Squeeze it in when you can, before or after a lift, before bed, while watching TV, etc.⁣⁣
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Do what feels good. Don’t overthink it.⁣⁣
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Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

I don’t know about you but if I’m in the gym, I’m trying to be productive with my time there!⁣
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If you’re just ‘working out’ you’re burning calories, sweating, and probably not focused on anything specific. ⁣
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Your routine might be unplanned, and you’re probably just kind of getting it done to check it off your list.⁣
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Refocus your efforts into more intentional weight training. Meaning your week is planned, your exercises get progressively harder over time, things are done for a specific purpose, each muscle group gets their own focus, and your plan is geared toward results.⁣
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You can download my free workout template that can help you get started at zero cost!

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Progressive overload is the biggest difference between actually training and just working out, in my opinion.⁣
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I love the specificity and focus that weight training provides… and I love being able to manipulate my results.

Add sets, Reps, weight, or both.

Try to beat your numbers from the last week. These can be small jumps!

Don’t add sets, Reps, or weights if you didn’t recover from the last training session or the last week of training in general.

You may have off days but you can still make progress even with the smallest of steps.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

When time is a factor, it’s easy to skip things like warming up or stretching.

Warm ups get you ready mentally and physically.

Increase your body temp and blood flow.

Helps target the muscle you’re training.

And makes you less likely to get hurt.

If you wanna improve your performance, take 5-10 minutes to work up a light sweat.

Use these four tips before your next workout!

5-10 minute cardio warm up

Foam Roll & highlight areas of soreness

Perform active stretches that align with your workout.

Progressively load your main lift.

Ready to dial in your training and make real sustainable progress towards your goals?

Contact me to snag your spot!

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

⁣Want to be able to train long term? Practice some of these tips…

𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐞 𝐆𝐨𝐨𝐝 𝐅𝐨𝐫𝐦⁣⁣
Meaning- controlled, not letting gravity do the work, and using full range of motion.⁣⁣
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𝐃𝐨𝐧’𝐭 𝐛𝐞 𝐃𝐮𝐦𝐛 𝗪𝐢𝐭𝐡 𝗪𝐞𝐢𝐠𝐡𝐭⁣⁣
Not too heavy, not too light. Challenging… but not impossible. I tell my clients “If you can do two more reps, increase the weight.”⁣⁣
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𝐑𝐞𝐦𝐞𝐦𝐛𝐞𝐫 𝐭𝐨 𝐑𝐞𝐜𝐨𝐯𝐞𝐫⁣⁣
If 30 year old Kelsi could tell 22 year old Kelsi one thing it would be “Take your dang rest days!” Especially in the beginning. Work on getting enough sleep (sorry to all the new parents on this one) and do your best to nail your nutrition.⁣⁣
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I include an entire ebook on training (𝘉𝘶𝘪𝘭𝘥 𝘓𝘪𝘬𝘦 𝘢 𝘉𝘢𝘥𝘢𝘴𝘴) when you sign up for Online Coaching or the Breakthrough Blueprint because the more you know, the more you grow.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

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How can you measure your training, aside from recording sets, reps, and weight?

When it comes to effort, we can usually push past the limits we thought we had.⁣

So how can you make sure that you’re training hard, but not overtraining?

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𝐔𝐬𝐞 𝐭𝐡𝐞 𝐑𝐏𝐄 𝐒𝐜𝐚𝐥𝐞 𝐨𝐫 𝐑𝐚𝐭𝐞 𝐨𝐟 𝐏𝐞𝐫𝐜𝐞𝐢𝐯𝐞𝐝 𝐄𝐱𝐞𝐫𝐭𝐢𝐨𝐧.⁣
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My clients do this for every workout. It’s another helpful tool to help us make progressions over time.⁣
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Start with an RPE of 7 and work up in intensity weekly from there as you get stronger.⁣

Take A Look At These RPE Ranges:
⁣RPE 1-4: Effortless to Somewhat Easy

RPE 5-6: Moderate to Somewhat Hard

RPE 7-8: Hard to Really Hard

RPE 9: Extremely Hard. A struggle to complete the reps and/or weight

RPE 10: Beyond Hard. couldn’t have done any more reps/weight no matter what.

You can’t go all out on every rep, every set, and every workout, but you can bring your best and make it count.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Wanna build muscle & burn fat?⁣
Lift Weights!⁣
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𝐘𝐨𝐮’𝐥𝐥 𝐥𝐨𝐬𝐞 𝐦𝐨𝐫𝐞 𝐟𝐚𝐭 𝐚𝐧𝐝 𝐤𝐞𝐞𝐩 𝐦𝐨𝐫𝐞 𝐦𝐮𝐬𝐜𝐥𝐞⁣
than if you just dieted. That’s the goal right?⁣
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𝐌𝐨𝐫𝐞 𝐦𝐮𝐬𝐜𝐥𝐞 𝐦𝐞𝐚𝐧𝐬 𝐦𝐨𝐫𝐞 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐛𝐮𝐫𝐧𝐞𝐝 ⁣
in a given day (AKA a faster metabolism). Even if it’s marginal, it makes a difference.⁣
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𝐏𝐥𝐮𝐬, 𝐢𝐭’𝐬 𝐞𝐚𝐬𝐢𝐞𝐫 𝐭𝐨 𝐦𝐚𝐢𝐧𝐭𝐚𝐢𝐧 𝐢𝐧 𝐭𝐡𝐞 𝐥𝐨𝐧𝐠 𝐫𝐮𝐧.⁣
Just keep practicing good form, using appropriate load, and remember to recover.⁣

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Besides journaling, I ’m not big on “self help” but I do know that exercise has a TON of mental health benefits.⁣
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I would rather see you push through workouts, and test your capabilities than just look in the mirror and tell yourself positive affirmations.⁣
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For me, the best way to get to the mind is through the body.⁣

Weight training improves your mood.

Increases your confidence.

Helps you focus better.

Reduces stress, anxiety, and even depression.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

We always hear “consistency is key” but 𝘩𝘰𝘸 do we become consistent in the first ⁣
place?⁣
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𝘞𝘦 𝘮𝘢𝘬𝘦 𝘪𝘵 𝘢 𝘩𝘢𝘣𝘪𝘵.⁣
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If you’re starting a new training program, here’s a few things that’ll help you make your new exercise part of your daily routine.⁣
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𝗪𝐫𝐢𝐭𝐞 𝐢𝐭 𝐢𝐧𝐭𝐨 𝐲𝐨𝐮𝐫 𝐬𝐜𝐡𝐞𝐝𝐮𝐥𝐞.⁣
If you leave it to chance, you’ll prioritize a million things before yourself.⁣ Write it down if you’re serious about making it happen.
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𝐏𝐫𝐞𝐩𝐚𝐫𝐞 𝐲𝐨𝐮𝐫 𝐠𝐲𝐦 𝐜𝐥𝐨𝐭𝐡𝐞𝐬/𝐛𝐚𝐠 𝐭𝐡𝐞 𝐧𝐢𝐠𝐡𝐭 𝐛𝐞𝐟𝐨𝐫𝐞.⁣
If your gym clothes are ready in the morning, it eliminates barriers. If your gym bag is on your passenger seat after work, it eliminates barriers. Make the hard stuff easy for yourself.⁣
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𝐓𝐫𝐚𝐢𝐧 𝐢𝐧 𝐭𝐡𝐞 𝐦𝐨𝐫𝐧𝐢𝐧𝐠.⁣
Because again, other things in life will come up. It takes a bit to adjust, but you’ll feel so much better when you accomplish that workout and go confidently into your day.⁣
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𝐅𝐨𝐥𝐥𝐨𝐰 𝐚 𝐩𝐫𝐨𝐠𝐫𝐚𝐦.⁣
This eliminates all the wasted time in the gym trying to figure out what machines to use and keeps you progressing forward in a way that actually makes sense.⁣
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𝐁𝐞 𝐠𝐨𝐚𝐥 𝐟𝐨𝐜𝐮𝐬𝐞𝐝.⁣
This will most likely happen when you have a set workout program and you can look forward to hitting PRs and fun stuff!
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𝐅𝐢𝐧𝐝 𝐚 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐩𝐚𝐫𝐭𝐧𝐞𝐫.⁣
Or a coach that’ll keep you accountable and motivated. If you’re looking for more options, check out my post on seven places to find support.⁣
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𝐃𝐨𝐧’𝐭 𝐠𝐨 𝐚𝐥𝐥 𝐢𝐧 𝐚𝐭 𝐟𝐢𝐫𝐬𝐭!⁣
Be realistic with what you can do in a given week. Try not to over exert yourself only to give up after a few weeks.⁣
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𝐒𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐢𝐬 𝐛𝐞𝐭𝐭𝐞𝐫 𝐭𝐡𝐚𝐧 𝐧𝐨𝐭𝐡𝐢𝐧𝐠.⁣
Instead of saying “Oh I only have 30 minutes, I’ll just skip today” do what you can in that time! It happens to me too, get to work instead of calling it a day.⁣
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Follow these tips and before you know it, your daily habits will turn into consistent routines.⁣
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Ready to dial in your training and make real sustainable progress towards your goals?

Contact me to snag your spot!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com