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.
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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.

Shoulder Workout

KW-8(2)

For shoulders I like to use supersets to really exhaust my delts. A superset is when two exercises are done back to back without stopping. You can either superset within the same body part (like this workout) or you can train two different body parts. When you start doing these for the first time, you might fatigue quickly. Stick with it and you will learn to love them, especially because they will save you time in the gym! Whether you are a beginner or intermediate lifter you can vary the weight used to meet your needs!

SHOULDER WORKOUT:

DB Shoulder Press – DB Upright Row

BB Shoulder Press – BB Upright Row

Smith Machine Press – Smith Upright Row

DB Lateral Raise – Cable Lateral Raise

DB Front Raises – Cable Front Raise

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.

Glutes & Hamstrings Workout

There are three key steps to creating the glutes (or any muscle) you’ve always wanted: nutrition, training, and most importantly, consistency. This workout covers 1 of those 3! If you are looking for guidance on the other 2, send me a message, I’d be happy to help!

You’ll notice that I superset two exercises back to back for each set. This will save you time, increase the intensity, and keep your metabolism going after your training is complete! For this workout recommend staying in the 10-12 rep range, and as always, use a weight that is challenging but safe for you!

GLUTES & HAMSTRINGS:
Smith Squats – Goblet Squats
V-Squats – BOSU Squats
Leg Press – Jump Squats
Lying Leg Curl – Machine Hamstring Curl

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

Chest & Tris Workout

KW-2

This workout pairs chest with triceps for a great superset. The triceps are located on the back of your arms. By building strength in the back of your arms, it’ll help you’ll increase your power in your chest too! I like to stay in the 10-12 rep range. As always, use a weight that is challenging but safe for you!

*DB = dumbbell

*BB = barbell

CHEST & TRICEP WORKOUT
DB Chest Press – Incline Tricep Extensions
BB Chest Press – Skull Crushers
DB Flys – DB Kickbacks
Cable Flys – Cable Pull Downs

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

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