Author: Jessie Hilgenberg
Jessie is an IFBB Figure Pro, Team NLA for Her & Bodybuilding.com Athlete, registered yoga instructor, health & fitness coach, bootcamp director and fitness model. Her goal is to inspire others and illustrate that a healthy lifestyle of training with intensity, staying consistent and eating clean can truly change your life!
Find more of Jessie on:
Building Your Training Split
Based on time, strengths, weaknesses & goals
It can be overwhelming trying to build your own weekly split that works for your schedule, time, cardio and each body part. All we need is a few extra days each week, and we’d be good to go!
Let’s Talk Full Squats
A Guide to Proper Form
The squat is one of the most difficult and complex exercises to perform and/or teach. There are so many variations in stance, foot position, bar position and depth. Is there a “correct” way to teach or practice those variations? No. Every BODY is different, and that must be taken into consideration when squatting. Think about injuries, structural genetics (femur length, torso length, hip structure, etc), mobility and lifestyle (desk jobs, etc). All of these affect the squat position and depth in a major way.
Why Your Body Hates Carbs
Incorporating Them in Your Diet
Most of us LOVE carbohydrates. But, while we love them and they make us feel energized, satisfied and strong— we restrict them because we don’t know enough about how they work within our body and how they work around our workouts.
Sweep The Competition With Your Quads
Designing a Lower Body Program
It is easy to come up with leg exercises that work your hamstrings and glutes— squats, leg press, lunges… the list goes on. And, sure, all of those exercises will definitely work your quads, too— it’s usually just secondary to hamstrings and glutes. The tricky part is coming up with exercises— or WAYS to alter exercises— that will take some of the glute and hamstring focus out and use your quads as the primary mover.
I Calculated My Macros… Now What?
A Guide to Flexible Dieting
March is National Nutrition Month— how cool is that?! That makes this a great month to reflect on nutrition and see which areas we can improve upon. Nutrition is an important piece to the puzzle of our fitness success. In my opinion, it is what separates the good from the great.
Plateau-Busting Partner Workout
Outdoor Medicine Ball Circuit
With the weather starting to get warmer, I love taking my workouts outside as much as I can. Living in Arizona, it’s easy to do that nine to 10 months out of the year! From bodyweight workouts, to cardio, HIIT, active rest and even yoga or stretching, getting outside for these activities can change things up just enough to keep you from hitting a plateau.
Go From Squat Beginner to Expert
Must-know Tips and Techniques
Squats can be the ultimate intimidator. But don’t stress— I’ll walk you through it and get you building glutes, quads and hamstrings like a boss!
Effective At-Home Training
For Busy Women Serious About Fitness
It truly feels impossible to get to the gym on a regular basis with a newborn—or kids of any age for that matter, I’m sure! My gym is a six-minute walk from my front door, and I STILL can’t get there. So, I invested in some basic home equipment
Test Your Strength For Maximum Results
How To Determine Your 6 Rep Max (6RM)
If you go too heavy, you could get injured. Also, going too heavy at the beginning of a program doesn’t set you up for success with gaining muscle mass in a steady, progressive nature. In order to have success in your weight training program and avoid plateaus and burn-outs, you need to have a plan and the right starting point.
©2023 Advanced Research Media. Long Island Web Design