flex friday: LEG PRESS 101

alrighty lovebugs, long time no flex i know. but we’re back and flexing and talking leg day today!
my training had been a lot of volume recently, which i hated because it means i couldn’t lift as heavy, and quite honestly it made for boring workouts. i mean imagine doing 7 sets of like 20 reps…..it gets kinda old after the 4th set. sometimes you have to mix up your training a little bit to make progress!
my coach actually switched things up a few weeks ago, and i’m starting to get some strength back! thank goodness for lower rep ranges!!
one exercise i’ve been doing a lot of is leg press. I LOVE LEG PRESS, okay? there’s so many different things you can do with a leg press that you can’t really ever get tired of it.
oh, you didn’t know that? well let me just clue you in! 😉
here’s a quick video to show you a couple variations that i do.
these can all target different areas of the leg simply depending on foot placement!
easy enough right?

so just remember:

– if you wanna hit the glutes/hammies, high & wide or high & narrow.

– if you wanna hit your quads, the basic stance or neutral & narrow.

and don’t forget that you can do calves on a leg press too!!

okay, now go! do some legs! move some weight! wooo!

flex friday: UPDATED what’s in my gym bag!

HAPPY FRIDAY, LOVEBUGS!!

i’m gonna be honest here for a quick second. i’m obsessed with “what’s in my bag” posts, and i think it’s because of how nosey i tend to be.

it’s the truth! if you tell me you have lipsticks in your handbag at all times, i want to know how many, which ones and where you got them. sorry not sorry. 😛
the very first flex friday post launched last july, and ever since i saw that pop up on my timehop i’ve been wanting to do another post just like it.
it’s crazy how much you can change and grow in only a year. in that first video i was super shy and kind of quiet (hard to believe, i know), i was nervous someone was going to point out the messy hotel background and i thought i needed to look super cute and put together because HELLO! i’m a blogger.
well that’s all false. just about all of my flex friday videos are filmed just before or just after the gym when i look like death. i don’t look cute and half the time i don’t even have makeup on. my videos now are crazy, silly and i leave a lot of bloopers in because i want to be nothing but real with you guys.
in the words of demi lovato, “this is real. this is me.” lol
okay i’m done trying to be sentimental.
let’s get into this post, shall we?

speaking of change, my bag did not (i just love the convenience of a backpack, okay?!), but some of my supplements and gym necessities did!



flex friday: how to conquer GYM-TIMIDATION.

happy friday, lovebugs!
i hope you had a great week and are ready for the weekend..i know i was!
i’m actually up at the lake with my family in oklahoma soaking up some sun and working on my knee boarding skills, but you know me, i can’t stay away from the gym for long (especially since i was away at camp all last week). i found a local gym and bought a weekend pass so that i can still go get my training in this weekend.
i know, i know, i’m obsessed.
i was talking with a girlfriend the other day about how i switched to a bigger gym, and she told me that the idea of training in a large gym kind of intimidated her and that is why she doesn’t go as often as she would like to.
whether it be because of intimidation or they’re unsure of what to do, i know so many other girls feel the same way. and don’t worry, i was there once too, and still feel a little self-conscience sometimes.
so today, i thought i’d talk about a few different things you can do to help totally beat that “gym-phobia” you may have.
because in order to get muscle gainz you have to have those confidence gainz first!!


[ www.colosseumusa.com / IG: @colosseumathletics ]

here’s a quick rundown of my four way to beat your gym-timidation!

1. dress for success
wear something you feel confident in. look good, feel good has never been so true.
if you’re feelin’ yourself, you’ll feel your workout too. 😉
2. have a plan
know what you’re going to do before you get in the gym. being mentally prepared will help you out tremendously.
if you’re unsure of what to do, find a training plan on the internet, hire a coach, or meet with a personal trainer at your gym. plus, if you pay someone i bet you’ll be a little more motivated to go.
3. zone out & focus
put your headphones in, girl, and get after it. tune everyone out (no one’s looking at you anyways, promise. ;)) and focus on what you came to the gym to do.
every rep of every set is one step closer to your goal of being a better you. let’s get it.
4. stay positive
i feel like this one’s pretty self explanatory. do ever get anything done well with a negative attitude toward it? no ma’am, and if you do it’s probably way more difficult than it should be.
keep a positive mindset, girly, because the mental game is half the battle.

do have other tips for gaining confidence in the gym? share them below!