What we wish we knew when we first started working out!

You don’t need to do the craziest exercises to get results, ya that bosu ball single leg pistol squat you saw on Instagram earlier looks super cool, but what you don’t see is the 5+ years of training the fitness model has put in…For now, let’s focus on the basics!


Build strength

  • Ladies, don’t be afraid to get stronger, your body actually burns MORE calories throughout the day when you are stronger… you don’t need to spend hours and hours doing cardio (unless that’s your jam, in which case, get it girl!)
  • Being strong is BADASS, your self-confidence sky rockets and it transfers over into all aspects of your life
  • You will not get “bulky” or “look like a man” by focusing on building strength
  • If you are hesitant, start out by adding 2-3X resistance training workouts into your weekly schedule and see how you start to feel


  • You need to PUSH yourself inside the gym if you want to see better results
  • Keep the intensity of HIGH, your workouts will be more efficient & effective, no one wants to spend all day in the gym
  • Time your rest periods between your sets, typically rest 1-2 minutes (unless you are doing heavy compound lifts: 3-5 minutes)
  • How do you know if you at the right intensity level?
    • If you still have some left in the tank, and are able to push it a little harder, DO IT!
    • For example, if you are Back Squatting for 3 sets of 8 reps using 135#, the 8 reps feel good, but you could definitely challenge yourself more and increase the weight to 150#, you should increase the weight to 150# as long *as you can complete all 3 sets at that weight, without failing a rep
    • Don’t cut yourself short!


  • Stick to ONE Workout Program
  • Track your workouts each week in a journal/iPhone notes
  • Make sure you are progressively improving by adding weight to your lifts or increasing the reps from the previous week
  • Continue to follow a program until you hit a plateau, we recommend following ONE program for 4-6 weeks, if you have specific fitness goals there is no reason to be program hopping each week

Use Proper Form

  • Nailing proper form when you are first starting out is SO important for proper muscle activation, injury prevention and overall longevity
  • Do not load weights onto a barbell if you are unsure of how to properly execute the movement
  • Lift weights with intention, feel the muscle contract, don’t just go through the motions
  • Do you actually feel the contraction in your glutes when you perform a hip thrust?

Fuel Your Body

  • Keep your metabolism high by nourishing your body with enough nutrients to build muscle and you’ll start to look & FEEL like a happy, healthy human
  • We definitely consumed way to much protein when we first started working out, figuring out what works for YOUR body takes time, trail & error is your best friend
  • If you are constantly tired, feeling weak and don’t have enough energy to get through your day, never mind your workout…
  • NEWS FLASH your body is telling you that you need to take care of it, it needs more sleep and healthy food to optimally recover

We continue to focus on these 5 TIPS even after 10 years of training!

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