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: EUROPA 2016.

first off, let me say that my wifi is being a brat and taking FOREVER to upload the vlog. i apologize on behalf of my internet.
regardless of my wifi connection, i am so so excited to share this vlog with y’all this week.
if you didn’t know, i, along with a few friends, went to the dallas europa games and expo last weekend! now if you aren’t crazy about the whole fitness world, you’re probably wondering why this was such an exciting thing for me.
well besides all the free supplement samples, protein snacks, and energy drinks and crazy good deals on products, you also get the chance to meet people in the fitness industry!!
i got to meet some of my favorite fitness girls, who are huge inspirations to me, this year at the expo.
i’ll give you more deets in the vlog. 😉



and here’s allllll the links as promised. 🙂

if you’re ever in the area check out …destination dallas!

my favorite place to grab a quick HEALTHY bite to eat
www.myfitfoods.com

i’m still brainstorming for future flex friday ideas, so if you have any topics or questions send them my way!!

flex friday: roll out my what?

gooooooood evening, lovebugs!
another week on the grind and into prep, which means another week closer to show day. i’m 29 days out and feeling good! my diet, even though i’m on low carbs, has been surprisingly fine and i’ve been kicking butt in the gym. YES.
or should i say the gym has been kicking my butt, because girl, i’m SORE.
chris changed up my training last week from a 5 day split (legs/back/chest/arms/shoulders) to a 3 day split (pull/push/legs).
[ if you want me to make a post explaining my training, or anything related to training, leave a comment! ]
but today let’s talk about being sore.
so many people workout, get sore, decide to take a few days off, workout again, get sore AGAIN, and the ruthless cycle continues.
c’mon..admit it. we’ve all done it at least once.
to combat the soreness and push through those workouts, stretching is key.
this has been something i’ve implemented into my workouts a lot more recently. (shout out to taybaby for getting me back on my stretching game!)
flexibility not only helps with your lifts, range of motion, etc., but also with posing!
there are several tools you can use to help with your stretching like bands, balls, machines, and my personal favorite, rollers.
last week, i wrote over on the rock rep fit blog all about fascia and rolling out!
fascia? what the heck is fascia? well lucky for you i gave the down low on rolling out.
[ check out “how do you roll?” ]
xoxo, emily