Do You Need to Warm Up?

When time is a factor, itโ€™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 youโ€™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 Train Long Term?


โฃWant to be able to train long term? Practice some of these tips…


๐๐ซ๐š๐œ๐ญ๐ข๐œ๐ž ๐†๐จ๐จ๐ ๐…๐จ๐ซ๐ฆโฃโฃ
Meaning- controlled, not letting gravity do the work, and using full range of motion.โฃโฃ
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๐ƒ๐จ๐งโ€™๐ญ ๐›๐ž ๐ƒ๐ฎ๐ฆ๐› ๐—ช๐ข๐ญ๐ก ๐—ช๐ž๐ข๐ ๐ก๐ญโฃโฃ
Not too heavy, not too light. Challengingโ€ฆ but not impossible. I tell my clients โ€œIf you can do two more reps, increase the weight.โ€โฃโฃ
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๐‘๐ž๐ฆ๐ž๐ฆ๐›๐ž๐ซ ๐ญ๐จ ๐‘๐ž๐œ๐จ๐ฏ๐ž๐ซโฃโฃ
If 30 year old Kelsi could tell 22 year old Kelsi one thing it would be โ€œTake your dang rest days!โ€ 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.โฃโฃ
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I include an entire ebook on training (๐˜‰๐˜ถ๐˜ช๐˜ญ๐˜ฅ ๐˜“๐˜ช๐˜ฌ๐˜ฆ ๐˜ข ๐˜‰๐˜ข๐˜ฅ๐˜ข๐˜ด๐˜ด) 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

How to Measure Your Training


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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.โฃ

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

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๐”๐ฌ๐ž ๐ญ๐ก๐ž ๐‘๐๐„ ๐’๐œ๐š๐ฅ๐ž ๐จ๐ซ ๐‘๐š๐ญ๐ž ๐จ๐Ÿ ๐๐ž๐ซ๐œ๐ž๐ข๐ฏ๐ž๐ ๐„๐ฑ๐ž๐ซ๐ญ๐ข๐จ๐ง.โฃ
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My clients do this for every workout. Itโ€™s another helpful tool to help us make progressions over time.โฃ
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Start with an RPE of 7 and work up in intensity weekly from there as you get stronger.โฃ

Take A Look At These RPE Ranges:
โฃRPE 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. couldnโ€™t have done any more reps/weight no matter what.

You canโ€™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 and Burn Fat?

Wanna build muscle & burn fat?โฃ
Lift Weights!โฃ
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๐˜๐จ๐ฎโ€™๐ฅ๐ฅ ๐ฅ๐จ๐ฌ๐ž ๐ฆ๐จ๐ซ๐ž ๐Ÿ๐š๐ญ ๐š๐ง๐ ๐ค๐ž๐ž๐ฉ ๐ฆ๐จ๐ซ๐ž ๐ฆ๐ฎ๐ฌ๐œ๐ฅ๐žโฃ
than if you just dieted. Thatโ€™s the goal right?โฃ
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๐Œ๐จ๐ซ๐ž ๐ฆ๐ฎ๐ฌ๐œ๐ฅ๐ž ๐ฆ๐ž๐š๐ง๐ฌ ๐ฆ๐จ๐ซ๐ž ๐œ๐š๐ฅ๐จ๐ซ๐ข๐ž๐ฌ ๐›๐ฎ๐ซ๐ง๐ž๐ โฃ
in a given day (AKA a faster metabolism). Even if itโ€™s marginal, it makes a difference.โฃ
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๐๐ฅ๐ฎ๐ฌ, ๐ข๐ญโ€™๐ฌ ๐ž๐š๐ฌ๐ข๐ž๐ซ ๐ญ๐จ ๐ฆ๐š๐ข๐ง๐ญ๐š๐ข๐ง ๐ข๐ง ๐ญ๐ก๐ž ๐ฅ๐จ๐ง๐  ๐ซ๐ฎ๐ง.โฃ
Just keep practicing good form, using appropriate load, and remember to recover.โฃ

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

Why Weight Training?

Besides journaling, I โ€™m not big on โ€œself helpโ€ but I do know that exercise has a TON of mental health benefits.โฃ
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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.โฃ
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For me, the best way to get to the mind is through the body.โฃ

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

How to Make Exercise a Habit

We always hear โ€œconsistency is keyโ€ but ๐˜ฉ๐˜ฐ๐˜ธ do we become consistent in the first โฃ
place?โฃ
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๐˜ž๐˜ฆ ๐˜ฎ๐˜ข๐˜ฌ๐˜ฆ ๐˜ช๐˜ต ๐˜ข ๐˜ฉ๐˜ข๐˜ฃ๐˜ช๐˜ต.โฃ
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If youโ€™re starting a new training program, hereโ€™s a few things thatโ€™ll help you make your new exercise part of your daily routine.โฃ
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๐—ช๐ซ๐ข๐ญ๐ž ๐ข๐ญ ๐ข๐ง๐ญ๐จ ๐ฒ๐จ๐ฎ๐ซ ๐ฌ๐œ๐ก๐ž๐๐ฎ๐ฅ๐ž.โฃ
If you leave it to chance, youโ€™ll prioritize a million things before yourself.โฃ Write it down if youโ€™re serious about making it happen.
โฃ
๐๐ซ๐ž๐ฉ๐š๐ซ๐ž ๐ฒ๐จ๐ฎ๐ซ ๐ ๐ฒ๐ฆ ๐œ๐ฅ๐จ๐ญ๐ก๐ž๐ฌ/๐›๐š๐  ๐ญ๐ก๐ž ๐ง๐ข๐ ๐ก๐ญ ๐›๐ž๐Ÿ๐จ๐ซ๐ž.โฃ
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.โฃ
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๐“๐ซ๐š๐ข๐ง ๐ข๐ง ๐ญ๐ก๐ž ๐ฆ๐จ๐ซ๐ง๐ข๐ง๐ .โฃ
Because again, other things in life will come up. It takes a bit to adjust, but youโ€™ll feel so much better when you accomplish that workout and go confidently into your day.โฃ
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๐…๐จ๐ฅ๐ฅ๐จ๐ฐ ๐š ๐ฉ๐ซ๐จ๐ ๐ซ๐š๐ฆ.โฃ
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.โฃ
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๐๐ž ๐ ๐จ๐š๐ฅ ๐Ÿ๐จ๐œ๐ฎ๐ฌ๐ž๐.โฃ
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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๐…๐ข๐ง๐ ๐š ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐ฉ๐š๐ซ๐ญ๐ง๐ž๐ซ.โฃ
Or a coach thatโ€™ll keep you accountable and motivated. If youโ€™re looking for more options, check out my post on seven places to find support.โฃ
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๐ƒ๐จ๐งโ€™๐ญ ๐ ๐จ ๐š๐ฅ๐ฅ ๐ข๐ง ๐š๐ญ ๐Ÿ๐ข๐ซ๐ฌ๐ญ!โฃ
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.โฃ
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๐’๐จ๐ฆ๐ž๐ญ๐ก๐ข๐ง๐  ๐ข๐ฌ ๐›๐ž๐ญ๐ญ๐ž๐ซ ๐ญ๐ก๐š๐ง ๐ง๐จ๐ญ๐ก๐ข๐ง๐ .โฃ
Instead of saying โ€œOh I only have 30 minutes, Iโ€™ll just skip todayโ€ do what you can in that time! It happens to me too, get to work instead of calling it a day.โฃ
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Follow these tips and before you know it, your daily habits will turn into consistent routines.โฃ
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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

Conditioning Workout

Lately, I’ve been in a funk when it comes to my own training, so I’ve been switching things up and looking back through some of my old workouts. I haven’t done circuit style training in a LONG time, so I figured I’d share one that I’ll be incorporating soon!

Complete 3 Rounds:

45 Seconds ON (working)

25 Seconds Off (resting)

Dumbbell Curls
Cable Extensions
Barbell Push Press
Jump Rope
Sliders
Band Side Steps
Good Mornings
Weighted Step Ups
Rower
Ball Crunches

For this workout, I recommend getting a timer/app, gathering all your equipment ahead of time, making a bomb playlist, and pushing through it! You’ll finish sweaty and proud!

๐Ÿค˜๐ŸผKelsi Ward
๐Ÿ“ฑ@littlewarriorkelsi
๐Ÿ’ช๐Ÿผ Fitness Fiend | NASM CPT
โš”๏ธ #civilizethemindmakesavagethebody
โค๏ธ I help badass women break through
their own boundaries.

Arms (Bis & Tris) Workout

For training your upper arms (biceps and triceps) I like to use a few different rep ranges; high (15-20) and moderate (8-12). Each has its own purpose and will be important on your journey to toned arms! As always, use a weight that is challenging but safe for you.

BIS & TRIS WORKOUT
Preacher Curls – Cross Body Curls
Skull Crushers – Tricep Kickbacks
Incline Curls – BB Curls
Cable Pull Downs – Cable Extensions
Bicep Machine – Tricep Machine

If you are looking for a little more intensity, send me a message, I’d be happy to send some more your way!

๐Ÿค˜๐ŸผKelsi Ward
๐Ÿ“ฑ@littlewarriorkelsi
๐Ÿ’ช๐Ÿผ Fitness Fiend | NASM CPT
โš”๏ธ #civilizethemindmakesavagethebody
โค๏ธ I help badass women break through
their own boundaries.