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: killeen calvary classic + 2 HUGE ANNOUNCEMENTS!

what. a. weekend. wow.
this flex friday monday, i’m giving you a quick recap of my show from last weekend, the killeen calvary classic, as well as sharing TWO HUGE ANNOUNCEMENTS that you won’t want to miss!

and real quick, let me just give a HUGE SHOUT OUT to everyone of you that continually supported me through my prep and competition. your thoughts, prayers, and support mean so so much to me! i’ve been truly blessed to have such amazing people in my life!

 

 so unbelievably blessed to have these two in my life. 

ROCK REP FIT:
connect with them through: facebook / twitter / instagram
COLLEGE KIDS! check out the #CollegeFitChallenge here!
this is such an amazing opportunity, yall!

“As a college student myself, I understand that not everyone has the resources to pay for some of the more advanced programs that are offered on this site, so I have decided to add an alternative!
With this monthly workout program, you will receive all of the detail and attention that I place into all of my customized workout programs, at a fraction of the cost. Resources (or lack there of) should never be an excuse to not getting started on a healthy lifestyle, so I am here to help!
With this great deal, you can receive up to 24 completely unique workouts designed to fit your needs, goals, and most importantly your schedule and resources for only $50.00 a month!
In order to purchase this program, you must be enrolled with a 4 year university or junior college and must provide proof of enrollment. If you purchase this program, however, and cannot provide proof of enrollment in some way, shape, or form, no refund will be given and you will not receive a program (aka if you aren’t actually a college kid, don’t buy this program)
Make sure to use #CollegeFitChallenge and #TeamRockRep in your social media post for a chance to win exclusive deals!
Now, let’s get started!”

WHO’S PUMPED?! I AM!!

xoxo, emily