Ready To Lift x BBG

August 17, 2016March 14, 20171 Comment

How do (did) I mix weightlifting (Ready To Lift) and the BBG (bikini body training guide)?

Straight Leg Deadlifts from RTL

{UPDATE/Recap (March 2017): I followed this routine on and off for about 9 weeks this past summer, then switched back to just RTL and creating more of my own workouts. Currently doing a lot of rehabilitation/mobility/stability work for some weak spots and lighter weighted workouts before getting back to heavier lifting.}

This is a question I’ve gotten quite a bit in that last few weeks since I decided to restart the BBG along with a new movement of motivated and inspired women on Instagram using the tag #bbgcrushmode started by kickass Jera of @workoutbean.

Over the past year my style has changed and I shifted to a primarily weights training focus, which has been amazing and I’ve seen and felt some great results. But there also comes a time when one gets too comfortable in the routine and craves just a tiny bit of change and new found purpose to kick ass. This push of women restarting came at a great time.

I currently follow a mixture of Weightlifting workouts (lower body ones coming from our Ready To Lift: Leg & Booty Guide) and BBG workouts. Here’s how I make it work for ME.

As of the past couple weeks I’ve been doing:

2-3 lifting sessions a week in addition to BBG. 1 full lower body Leg and Booty session from Ready To Lift, 1 upper body session (that I create from scratch or find from another trainer online), and then a potential 3rd lifting sesh if I feel like a certain body area needs to be worked a bit more.
I’ve been adding a few additional exercises after some of my BBG resistance workouts. For example on Arms & Abs days, I’ve added in some weighted exercises for upper body (shoulders, biceps and triceps). And on a Leg and Cardio day, added in weighted exercises with an emphasis on Glutes and Hamstrings. I will adjust this all as the weeks pass, workouts change and I can see and feel what I want to focus on more as well.
I do no additional recommended Cardio, as one of my jobs involves biking a fair amount 4-5 days a week and for now this is enough.
A typical week may look like like: Monday: BBG Legs & Cardio, with added Hamstring & Glute exercises such as Romanian Deadlifts, Single Leg Deadlifts, Single Leg Sit Squats and Goblet Squats. Tuesday: No gym, but biking for Cardio at work. Wednesday: BBG Arms & Abs, plus a few additional weighted exercises such as: Tricep Cable Pulldowns and Shoulder Press. Thursday: Leg & Booty workout from Ready To Lift. Friday: Upper body workout (self written). Saturday or Sunday: BBG Full Body & extra weighted exercises, other day is REST DAY!

I love that more of my cardiovascular strength is coming back thanks to biking and the BBG, but I also know that my body responds well to weights. As I’ve been at this a while and am now a Certified Personal Trainer I’ve really learned what my body is capable of but also when I need to push it and myself mentally out of my comfort zone. That is why I choose to restart and add the BBG back into my routine for the time being. My body and mind were ready for a challenge and as I had done it in the past I knew how to add it in and mix it with my weight lifting schedule.

I’m sharing this because I want people to know it’s okay to mix and match different style of workouts and/or workout program. This is what’s been working for me the past few weeks, but I will change and adjust my workout plan as I need and want to. There’s no rule that says you have to follow 1 style or plan! Find a plan, a type of workout, a personal trainer (like Myself -queue shameless plug 😉 ) or create your own workouts. Do what works for YOU.

What is your current training schedule like?? If you have questions please don’t hesitate to ask!

Ready To Lift Leg & Booty Guide

Healthy Living: Let Today be the Start of Something New.

May 1, 2015Leave a comment

New Day, New Month, New Goals. Each day truly is an Opportunity to Change your Life for the Better. So, Let Today be the Start of Something New.

Each day we have a choice to start something new. You can Start small and decide that Today is the day you will start walking or biking to work instead of taking the car, or the day you start using the stairs instead of the elevator. Today is the day you start adding one spoonful of sugar instead of two, or switching it out all together for a more natural sweetener such as Stevia or Honey. Today is the day you start trading your candy bar for a piece of fruit, your soda or beer for a tea or fruit infused water. Today is the day you will stop skipping breakfast, and start your day right with a fueling and filling meal, firing up your Metabolism. Today is the day you start better organizing your schedule to make sure you have time for your workouts, meal planning/prepping and downtime. Today is the day you Drink More WATER, the Liquid of Life. Today is the day you spend Less time on your cellphone and More time with Loved ones! Check out my Blog Post “Finding a Balance” for more tips on making small changes towards a Healthier Life.

Each day is an Opportunity to Push ourselves and keep working towards our goals. Try a Join a new Fitness class you’ve been thinking about and workout alongside all those other people working towards similar goals, support and push each other. Do some research about healthy meals, and try cooking a new one for yourself, or get more serious about meal planning and prepping (personal goal). Start adding in more Yoga to your normal routine (another personal goal). Venture into the “Guy area” of your Gym and hit the Squat rack! And don’t be afraid to ask for help and advice! Never forget that everyone starts somewhere. Or start the training program you’ve been debating doing! My personal recommendation is Kayla Itsines Bikini Body Guide, which I have been following for the past 8 months and love, as it has truly pushed me to new Limits and helped me grow and improve in so many ways! (if you are interested in trying the Guide click here for a Free week of Workouts and Here for the Full Guides).

Sometimes it can seem intimidating and overwhelming to make a Change, but that is why you can start small and gradually add in more and more. It is the little things we do that truly add up to Big, Staggering results! So don’t be afraid to start, to change, to try something new. Because today is another day to start/keep working towards your goals, and a healthier and happier version of yourself.

Today is the day to Find, Try and Do something that your Future Self will Thank You for!

If you are feeling lost or unsure of where to start or simply looking for some extra support and guidance on your healthy journey check out my Mentoring/Support Page and send me an email at healthylivingdreams25@gmail.com

❤ Much Love, Alena

Healthy Living: Tips for getting Back on Track.

April 3, 2015September 27, 20162 Comments

Getting Back to the Routine after a Break

We all have our struggles and strengths when it comes to motivation and determination. When certain aspects of our life force us to take a break from our normal routine, it can be very hard for some and much easier for others to jump back in to the routine. We take vacations, celebrate birthdays, holidays, etc. and sometimes these events can make us stray from our normal routine, be that eating certain foods and cooking for yourself, going to the gym, working, taking a special daily walk, having time for yourself at home, etc. Maybe it’s only for a few days, maybe it’s a few weeks. But whatever the time frame is, I believe it’s important to truly enjoy yourself in that moment and just know that sooner than you realize, you will be back home and one way or another, you will be getting back to your usual routine. Sometimes jumping back into your normal routine can be easy, you know what it feels like and you’re motivated to get back to it. But sometimes it’s not always so easy, as there could be so many different factors as to why you took a break from your routine in the first place.

I understand that it can be difficult to get back to the normal routine, you feel heavier, lazier, have less motivation and energy than normal and keep telling yourself that you’ll get back to it tomorrow. I have experienced this all at different times in my life, but I can honestly say that in the past year and especially the past few months I have learned to deal with these feelings differently, and find the motivation to get back to my routine. Is it always easy for me? Absolutely not. I still have times when I struggle with this. But I have learned so much from trial and error and now have a “routine/list of tips” that I use for planning ahead and getting back on track after a break, holiday or a couple of indulgence days.

These are little things I have learned to do for myself that help me get back into my routine after a holiday or vacation or when I am lacking motivation. These things may not work for everyone, but this is what works for me, and I truly hope these can help you in some way if you are struggling.

My Tips for getting back on Track

PLAN AHEAD: Have a start/end date for how long you will be away or be unable to stick to your normal routine. Try to make it clear to yourself that this is not to become a long term break from your normal routine, only a vacation or quick pause.
Pick a RESTART DATE: Set a day for restarting your routine, be that cooking your usual healthy food or heading to the gym for a scheduled workout routine. Make sure it is a day you know you would realistically be able to jump back in to your routine. (This step actually is best to do BEFORE you go on Holiday/Vacation/Take a break from your normal routine, but if need be pick a start date anytime.)
STICK TO IT! : Stick to your restart date! One of the things I have learned is that it is so important to plan ahead and then keep promises to yourself! It might be hard when that day comes, your energy level might be low and going to the gym sounds terrible, and ordering take out sounds easier than cooking, but once you get past those feelings and actually do it! Workout, Cook, etc. You will feel proud of yourself for overcoming this feeling and you will realize How Strong You Truly Are! And each time will get easier, because you know you have done it before and how great it feels!
LOVE What You Do: Try and view the things you are going back to as something you love, because that’s what they should be. Living a Living a Healthy Lifestyle should be something you enjoy because it makes you feel good on the Inside and the Outside. Eating Healthy Food and Working Out is all very good, but if it feels like a chore to you, something you Have to do, it will be Much more difficult to go back to.
Focus on WHY You Love Your Routine: Focus on what you truly Love about your routine and your lifestyle and how it has made you feel both mentally and physically. Focus on the Energy you get after a good workout. And the satisfaction and pride of cooking a healthy meal. Focus on these things that have made you Love what you do and it will help you get back to your routine.
Remember and Appreciate How Much You Have ALREADY CHANGED: Remind yourself of how far you have already come, by making the decision to live a healthier lifestyle and find a balanced routine for yourself, whether it was a few weeks, months or years ago. And When your morale/motivation is extra low and you are feeling stuck and unable to get back to your healthy routine, look at old pictures, read old journal entries or scroll through your posts on Instagram and Facebook. Remind yourself of all the little things that have changed both mentally and physically. Are you Stronger than you were before? Leaner? Do you have more Energy? Do you have a more Positive outlook on Life?
Connect with like-minded people.
CONNECT with Like-Minded People: Reach out to people who are in similar situations, working towards becoming better and healthier versions of themselves and make connections. Check-in and stay accountable to them and they to you. Motivate each other to get back on track, inspire each other to keep going and support each other along the way.
Believe in YOUrself: Remind Yourself that you are capable of great things. You have goals and dreams and so much more to accomplish. You are strong and determined and you can do this.