1000 Reps 2 Die Glute Bridges!

Unilateral, bilateral and alternating reps to get all 1000 reps done.

This hip extension move is excellent for volume training.

If you want to train heavier, add a weight across your hip or attach a short resistance bands between your foot and hip.

For a 'normal' program with this exercise do 5-10 sets of 15-20 reps per side with maximum resistance you can use with full extension in the top.

Make sure you truly straighten the hip, don't just go half way up!

I train because I have STANDARDS for my CHARACTER!

There’s no chance I’m not gonna DO what I say.

When you hear me cry about feeling tired, weak and unmotivated you BET I’m ACTING on that state of mind.

As your coach it’s critical for me to inform you about my mindset, what I expect from myself and that you should not believe I’m FOLLOWING my MOOD swings!

I’m too real to tell myself a lie, there’s no later when I’m gonna be suddenly motivated all the time.

You bet I keep this policy up, I refuse to feel self pity thinking it’ll be easier when I’m OLDER!

It sucks at times but I NEED to RELY on my discipline for my body to BE and STAY strong.

I record my workouts for YOU for my OWN needs!

I gotta SHOW MYSELF I am stronger and tougher than I TALK about.

It’s NOW or NEVER.

8 MINUTES of BLUNT MOTIVATION from your FITNESS COACH: 

Top diet fails?

What ends up every time you’re on defeed?

How come you KNOW nutrition like a PRO, still can’t find it in you to ADHERE to the macro ration or caloric deficit you KNOW is essential?

Guess why I think like nobody else does in fat loss nutrition?

I KNOW what the problem is and it’s my program.

You gotta STOP WANTING TO HATE your DIET!

You’re trying to ENJOY what’s boring!

That’s so passive aggressive it’s ridiculous!

So…. Why not use your intelligent mind to get lean and stay lean?

You WILL want meal plans that serve all life’s occasions.

If you’re a typical female you’ll want to dress up and look cute, that means you WON’T wanna STUFF yourself with a BIG POBO dinner and dessert before you go out in a little black dress and high heels.

However, you DO want to INDULGE without sabotaging your fitness progress now and then, or you wouldn’t end up having to START over every MONDAY, RIGHT?

Exactly! I KNOW all this! 

That’s why I provide the way you’ll feel like you ended up in Fighterdiet Nirvana on earth, because you get to eat all you want and there is no forbidden fruit.

I teach you how to get lean with defeed 2 refeed.

I teach you how to resist AND succumb to all your temptations.

You just have to realize you can BE HAPPY and LEAN.

But are you SURE YOU WANT TO?

If you’re happy with your healthy diet, then how will you justify sabotaging your diet with junk food you always regret the days after your spontaneous cheat day?

Let’s stop trying so hard to follow a prison diet, no wonder you FAIL and end up having diet depression!

My meal plans are designed to SEDUCE your MIND.

Monotony is not the season of happy life.

Since getting lean happens when you’re consistent….IMAGINE what happens when you LOVE what MAKES you STAY on DIET.

That’s Fighterdiet and that’s why it’s not only ONE diet plan, it’s a way of life, it’s a mindset and it’s a state of mind that transforms your BODY.

Join my Fighterdiet Life with a subscription to my exclusive content on instagram I provide to help you reach your fitness and health goals!

Instagram.com/fighterdiet

Thank you for supporting my Fighterdiet recipe & meal plan app, I’m actively working on finding a new business partner to build it up with!

500 Reps 2 Die Glutes!

One move, various way to hit it. 

My glute planks is my favorite way to build hip extension strength!

My body is close to the floor and my legs become long levers. 

In this workout my goal is to complete 500 reps.

I do bilateral sets, alternating sets and unilateral sets.

Watch how I off load and work around my soft spots to build my muscles.

I completed my workout in 15 minutes.

From this point I want to progress by being able to do more reps in fewer sets, complete my 500 reps in shorter period of time OR load it up instead!

The easiest way to progress is to add a weight right over your hip bones.

Make sure you're not cutting off the lever length on your legs by putting half your calves on the step! 

Welcome to superset 500!

It's September now, let's enjoy SUPERSET workouts I'm recording this month.

Two exercises back to back for the ultimate muscle combination training. 

In this workout you hit abs and glutes in two moves, back to back no quitting.

For the toughest training add resistance bands around your knees for the glute bridges, and add a weight on your chest for tougher crunches.

The best thing with supersets with two different muscle groups in action means you can truly build up volume for each body part without having to slow down in your tempo.

This is a great way to build up stamina for the toughest workouts for the MIND, the ones with 1000 reps 2 Die of the same exercise!

I'm EXCITED and on way to the gym to hit it myself!

WHAT ABOUT YOU?

Tag me on facebook or instagram about your workout experience with me!

It's already September!

Where does time fly? 

I feel the days are speeding by and if I'm lucky I catch them!

My training motivation is up and down, I'm tired, then I'm super stoked to hit it, some days I feel weak and sad, other days I'm powerful and strong.

It's life and I do my best giving myself self love and accepting that I won't always have the drive to 'train hard enough' for my ideal self!

The other day I struggled getting to the gym and I knew that to go twice that day would be a challenge.

I had no drive or boost in my energy at all.

I told myself just do ONE set and work the whole body, then I can do cardio and call it a day.

I got started with shoulders, and I beat my record on how many seconds can I press with my 22 lbs dumbbells!

That helped me feel better. Then I applied the same thing to glutes, the bands felt so heavy, I found myself comparing my 'weak now' to my younger self.

Ugh, I had to remember I trained with sloppy form most of the time, I trained heavy and had, not smart or fine tuned.

I also didn't do the longer sets I do now, I always stopped when it was too tough to handle the 'light load'! 

Basically I trained like a sissy compared to my range of motion, flow and total work volume I do now.

I made the workout into a great one, today I feel it too.

When I think back about the way I used to train and now I can feel terrified and lose my motivation.

Then I remind myself how lucky and fortunate I am to HAVE a body to train and build, that I have a body I can use and move.

The best part of all this is the insights about myself, how I kinda don't really have the interest to train for hours every day until I die the way I used to and thought I wanted to.

Today I've been working on updating my uscreen website to reflect my real training life, that it's not a fitness model or robot thing at all. 

In that work I succumb to fears and doubts AGAIN, wondering how to keep going and not drown in all these work tasks I have as a one woman show....

This year has been as is a year of changes, life evolutions, insights, facing fears and keep going.

I am grateful that I meditate every day and focus on letting go of my thoughts, to not try to solve everything in my mind.

It's a daily mindful practice to be present and...seize the training day.

I picked out a workout for back and chest for you I did a couple of years ago in Los Angeles. It features one arm work.

Stay tough stay strong and know you're LOVED by ME.

Thank you for your presence and for being KIND to yourself.

Life is a journey as they say, and so is fitness life.

if you want to join my new Fighterdiet community on instagram I'm building to stay connected and motivated together, please come sign up and I'll see you there for daily coaching and support.

Ever since I ended my fitness transformation challenge system to coach what I live, the fitness lifestyle not a yoyo diet life and body critical routine of never being good enough in how fit, strong or 'tight' your body is, I've been looking for the place to connect you all on in one place.

That's why I'm building a routine with daily check-in meetings, lessons and live sessions together there in our private fighterdiet community on instagram. 

Thank you for all your support!

Instagram.com/fighterdiet

1000 reps 2 Die: LUNGES!

What do you do if you can’t do it?

You build it up!

This workout goal is 500 reps in 20 minutes or less.

Can YOU do it?