❌ Expectations vs ✅ Reality..

Weight Loss, Fat Loss is not an over night sensation. There will be Ups and Downs especially if you are a female. So stay consistent, have patience and give it time.

What it all takes:
✅Consistency 🔑
✅Patience 🌱
✅Time ⏱
✅Bad ass attitude 😎
✅Lifting Heavy Weights 🏋🏾‍♀️
✅Eating the right amount 🍴
✅Drinking Coffee ☕️😜

Reminder:
Caloric Deficit = weight/fat loss
TDEE = maintenance
Caloric Surplus = weight/muscle gain

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

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1802012 Back, Biceps (Strength Endurance) Workout

Phase 2 Strength Endurance Week 3:

Strength Endurance Workouts are designed to help improve endurance and help build lean muscle.

This style of workout consists of a superset of similar motions performed with a strength and a stability exercise variation executed one right after the other.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Tempo:
2-2 = 2 seconds down 2 seconds up

4-1-2 = 4 seconds down 1 second pause 2 seconds up

Controlled = just keep tempo as slow/Controlled as you can

Stretch 5-10 minutes before…

ABS:
•Ab Wheel Rollouts 12 Reps, Controlled tempo, 3 sets, 1 min rest

BALANCE:
•Single Leg Touchdown Press 12 Reps each leg, LR = 1 Set, 2 Sets Total,1 min rest

Back:

Superset:
•Barbell Bent Over Rows 10-12 Reps, 2-2 tempo
•TRX Rows 12 Reps, slow tempo
4 sets, 2 min rest

Barbell Bent Over Rows

TRX Rows

Superset:
•Pull Ups 8-12 Reps, 2-2 tempo
•TRX Rows 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

Pull Ups

TRX Rows

Superset:
•Single Arm Dumbbell Rows 8-10 Reps, 2-2 tempo
•TRX Rows 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

Single Arm Dumbbell Row

TRX Rows

BICEPS

Superset:
•Seated Hammer Curls 12 Reps, 2-2 tempo
•Single Leg Alt Curls 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

Seated Hammer Curls

Single Leg Alt Curls

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

https://www.Instagram.com/macroscoachvideos

Facebook Private Group;

https://m.facebook.com/groups/330617937145879

https://www.Facebook.com/teammacroscoach

180211 Shoulders & ABs (Strength Endurance)

Phase 2 Strength Endurance Week 3

Please review and let me know if you have any questions.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.

Tempo:
2-2 = 2 seconds down 2 seconds up

4-1-2 = 4 seconds down 1 second pause 2 seconds up

Stretch 5-10 minutes before…

ABS:
•Ab Wheel Rollouts 12 Reps, Controlled tempo, 3 sets, 1 min rest

BALANCE:
•Single Leg Touchdown Press 12 Reps, 3 Sets,1 min rest

Shoulders (Strength Endurance):

Superset:
•Shoulder Press 12 Reps, 2-2 tempo
•Single Leg Shoulder Press w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Shoulder Press:

Single Leg Shoulder Press w/Airex Pad

Superset:
•Standing Barbell Upright Rows 12 Reps, 2-2 tempo
•Single Leg Upright Rows w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Standing Barbell Shoulder Upright Rows

Single Leg Shoulder Upright Rows w/Airex Pad

Superset:
•Standing HEAVY Shoulder Side Raises 12 Reps, 2-2 tempo
•Single Leg Shoulder Side Raises w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Standing HEAVY Shoulder Side Raises

Single Leg Shoulder Side Raises

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

https://www.Instagram.com/macroscoachvideos

Facebook Private Group;

https://m.facebook.com/groups/330617937145879

https://www.Facebook.com/teammacroscoach

180208 Back, Biceps & ABs (Strength Endurance)

Phase 2 Strength Endurance Week 2.

Strength Endurance Workouts are designed to help improve endurance and help build lean muscle.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.

Tempo:
2-2 = 2 seconds down 2 seconds up

4-1-2 = 4 seconds down 1 second pause 2 seconds up

Back:

Superset:
•Barbell Bent Over Rows 8-10 Reps, 2-2 tempo
•Single Leg Bent Over Rows 8-10 Reps, 4-1-2 tempo
4 sets, 2 min rest

Superset:
•Pull Ups 8-12 Reps, 2-2 tempo
•Lat Pulldowns 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

Superset:
•T Bar Rows 10-12 Reps, 2-2 tempo
•Straight Arm Pulldown Rows 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

BICEPS

Superset:
•Seated Hammer Curls 12 Reps, 2-2 tempo
•Single Leg Alt Curls 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

ABS

•Ab Wheel Rollouts or Any Ab exercise of your choice 10-20 Reps, Controlled tempo, 2-3 sets, 1 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

https://www.Instagram.com/macroscoachvideos

Facebook Private Group;

https://m.facebook.com/groups/330617937145879

https://www.Facebook.com/teammacroscoach

1802010 Chest, Triceps (Strength Endurance)

Phase 2 Strength Endurance Week 3:

Strength Endurance Workouts are designed to help improve endurance and help build lean muscle.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

This style of workout consists of a superset of similar motions performed with a strength and a stability exercise variation executed one right after the other.

Dynamic Warm Up:
•Push Ups 15 Reps, 2-2 tempo, 3 sets, 1 min rest

ABS:
•Ab Wheel Rollouts 12 Reps, Controlled tempo, 3 sets, 1 min rest

BALANCE:
•Single Leg Touchdown Press 12 Reps, 3 Sets, 1 min rest

CHEST:

Superset:
•Chest Flat Bench DB Press 12 Reps, 2-2 tempo
•Supine Ball Chest DB Press 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
•Flat Bench Heavy Chest DB Flys 12 Reps, 2-2 tempo
•Supine Ball Light DB Chest Flys 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
•Decline Chest Press 12 Reps, 2-2 tempo
•Cable Chest Crossovers 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

TRICEPS:

Superset:
•Seated Triceps OH Ext: 12 Reps, 2-2 tempo
•Prone Ball Triceps kick backs 12 Reps, Controlled tempo
4 sets, 1-2 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

https://www.Instagram.com/macroscoachvideos

Facebook Private Group;

https://m.facebook.com/groups/330617937145879

https://www.Facebook.com/teammacroscoach

180207 Shoulders & ABs (Strength Endurance)

Phase 2 Strength Endurance Week 2

Please review and let me know if you have any questions.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.

Tempo:
2-2 = 2 seconds down 2 seconds up

4-1-2 = 4 seconds down 1 second pause 2 seconds up

Shoulders (Strength Endurance):

Superset:
•Shoulder Press 12 Reps, 2-2 tempo
•Single Leg Shoulder Press w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
•Seated HEAVY Side Raises 12 Reps, 2-2 tempo
Single Leg Side Raises w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
•Standing Ezbar Upright Rows 12 Reps, 2-2 tempo
•Single Leg Upright Rows w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
•Seated Bent Over Reverse Flys 12 Reps, 2-2 tempo
•Face Pulls 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

•Ab Wheel Rollouts 10-20 Reps, Controlled tempo, 2-3 sets, 1 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

https://www.Instagram.com/macroscoachvideos

Facebook Private Group;

https://m.facebook.com/groups/330617937145879

https://www.Facebook.com/teammacroscoach

180206 Chest, Triceps & ABs (Strength Endurance)

Phase 2 Strength Endurance Week 2:

Please review and let me know if you have any questions.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.

Dynamic Warm Up:
•Push Ups 3×15, 2-2 tempo, 1 min rest

CHEST:

Superset:
•Flat Bench Press 12 Reps, 2-2 tempo
•Flat Bench Chest Flys 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
•Incline Press 12 Reps, 2-2 tempo
•Vertical Machine Flys 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
•Decline Press 12 Reps, 2-2 tempo
•Chest Dips 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

TRICEPS:

Superset:
•Seated Tricep OH Ext: 12 Reps, 2-2 tempo
•Cable Extensions 12 Reps, Controlled tempo
4 sets, 1-2 min rest

ABS:

•Ab Wheel Rollouts 10-20 Reps, Controlled tempo, 2-3 sets, 1 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

https://www.Instagram.com/macroscoachvideos

Facebook Private Group;

https://m.facebook.com/groups/330617937145879

https://www.Facebook.com/teammacroscoach

Phase 2 Strength Endurance Week 1:

Please review and let me know if you have any questions.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.

Tempo:
2-2 = 2 seconds down 2 seconds up

4-1-2 = 4 seconds down 1 second pause 2 seconds up

Shoulders (Strength Endurance):

Superset:
•Seated Shoulder Press 12 Reps, 2-2 tempo
•Single Leg Side Raises w/Airex Pad 12 Reps, 4-1-2 tempo
3-4 sets, 1-2 min rest

Superset:
•Standing Ezbar Upright Rows 12 Reps, 2-2 tempo
•Single Leg Upright Rows w/Airex Pad 12 Reps, 4-1-2 tempo
3-4 sets, 1-2 min rest

Superset:
•Seated HEAVY Side Raises 12 Reps, 2-2 tempo
Single Leg Side Raises w/Airex Pad 12 Reps, 4-1-2 tempo
3-4 sets, 1-2 min rest

Superset:
•Reverse Flys 12 Reps, 2-2 tempo
•Face Pulls 12 Reps, 4-1-2 tempo
3-4 sets, 1-2 min rest

•Ab Wheel Rollouts 10-20 Reps, Controlled tempo, 2-3 sets, 1 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

https://www.Instagram.com/macroscoachvideos

Facebook Private Group;

https://m.facebook.com/groups/330617937145879

https://www.Facebook.com/teammacroscoach

New Year Motivation

Athlete Ashley…..After years of battling obesity, I’ve somehow conditioned my brain to associate weight loss as “good”, and weight gain as “bad.” No matter what I see in the mirror, no matter how many times you explain bulking, I still wake up and allow my weight to dictate how I feel about myself. I know obsessing over the number on the scale is NOT healthy, and I realize I am literally driving myself crazy! Today I remind myself to “Trust the Process!” I am seeing changes, and I need to be patient, not get so discouraged, and trust that with consistency and time, I will get there! This picture is also to remind me that the number on the scale does NOT mean “good,” “bad,” “healthy,” or “unhealthy.” I’m 50 lbs heavier than the 2nd picture and probably 100 times healthier!

-Athlete Ashley