#tiffslifts

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Alright people.... the time has come for FFC blog post #2. And I'm gonna be honest-- I really like this one ๐Ÿ˜‹ click the link in my bio or follow this link for "8 benefits of working weights into your regular fitness routine" http://blog.ffc.com/8-benefits-of-working-weights-into-your-regular-fitness-routine

#Repost @tiffs_lifts with @repostapp
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I may LOOK athletic in this picture, but it really was just good timing. Some dreams were fulfilled today because I made it to @hannaheden_fitness the @pumpfit_club for a morning workout ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ #tiffslifts

I need to give a big, BIG shoutout to my girl @_stacymcclain for being such a BOMB photographer and dealing with my weird hand motions and insecurities all day ๐Ÿ˜‚๐Ÿ˜‚ you somehow managed to capture a good shot everywhere we went ๐Ÿ˜Š

#Repost @tiffs_lifts with @repostapp
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Today started day #1 of my 8 week programming, and that's something to smile about for sure!!! โ€ข
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โ€ข
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Over these last few months of having this insta I have just BATTLED with myself internally on what I SHOULD or SHOULDN'T be doing on it. I am working on being ME and being unapologetic about it. Just going with the flow. I recognize that the battle will continue, but I am really feelin' how far I've come ๐Ÿ˜Ž#tiffslifts
Photo cred: the fabulous @_stacymcclain

Okay so #legday was also #friyay and at the time, I thought it was a good day to just keep squatting (thank you, @jimstoppani for making killer preworkout ๐Ÿ˜œ). It is now Sunday and I don't think my legs will ever be the same. I took this week to work on squats and deadlifts and worked a pyramid for both. 2 warmup sets of 20 then 15-10-8-6-8-10-15 reps. I was at the rack for a long time to say the least ๐Ÿ˜‚. I finished with two super sets for some isolation work.
Super 1- 4x12:
โ€ข barbell reverse lunge + leg extensions
Super 2- 2x20
โ€ข straight leg cable kickbacks + bent knee cable kickbacks
I normally go HEAVY on these but used it as a burner instead ๐Ÿ‘Š๐Ÿผ#tiffslifts

#Repost @tiffs_lifts
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They're getting better..... #progressnotperfection but #practicemakesperfect ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐ŸปClosed out my back day with #hiit 8 rounds of 20 seconds on, 10 seconds off. I'll be honest-- I just hung there on the bar for the last two rounds ๐Ÿ˜‚๐Ÿ˜‚ #tiffslifts

Why do you work so hard? Because... 'Good Enough' Isn't. ๐Ÿ‘Š๐Ÿป#GoodEnoughIsnt #keiser #cardio #groupcycling #spinning #Repost @tiffs_lifts with @repostapp
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Getting my SWEAT ๐Ÿ’ฆ on with spin ๐Ÿšด๐Ÿปโ€โ™€๏ธ class this morning! Starting 5/21, I'll be teaching spin Tuesday's 6:45 PM at Halsted Street and (some) Sunday's 9:30 AM at East Lakeview @ffc_chicago and I can't wait to kill it. Over these last 8 months, I have grown my teaching abilities SO MUCH and spin is going to be the best added challenge to what I'm already working on. I am constantly looking for ways to improve in everything I do-- I tend to feel like I'm not working hard enough if I'm not tackling some other project or adventure ๐Ÿคธ๐Ÿผโ€โ™€๏ธ๐Ÿšฒ. SO excited for what's ahead!! Hopefully I won't sweat quite as much while I'm teaching though ๐Ÿ˜‚๐Ÿ˜‚ #tiffslifts

Yesterday was #day3 PUSH day!!! I've said it before, and I'll say it again-- I like to neglect chest day ๐Ÿ˜ถ๐Ÿ˜ถ and I was so tempted to skip it yesterday too after a longgggggg day at work.... but my stubbornness got the best of me and I made it to the gym anyways WOOT ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป. Maxing out on push-ups is one of my fave ways to get into it-- crazy, I know. Workout coming soon!!! #tiffslifts
Photo cred: @_stacymcclain

MOST RECENT

I've got a passion for two things-- fitness ๐Ÿ’ช๐Ÿผ and pants ๐Ÿ‘–. I may never have enough! โšก๏ธ
One class down, 4 more to go! I โค๏ธ Tuesday's because I get to teach SO MUCH. BUT, I have to keep reminding myself to slowwwww downnnnn. โšก๏ธ
I woke up this morning and just breezed through my tasks. It's like I'm not even realizing anything that's going on just so I can get to the next THING. My goal for the rest of this week is to focus on GRATITUDE for where I'm at in my life and what's to come. It's amazing to me how fast time flies. โšก๏ธ
I'm setting my alarm for 5 minutes earlier for the rest of this week. I am going to SLOW myself down and use that time to reflect ๐Ÿ”ฎ and start with positive thoughts. โšก๏ธ
How do you stay present and motivated??? #tiffslifts

Okay so #legday was also #friyay and at the time, I thought it was a good day to just keep squatting (thank you, @jimstoppani for making killer preworkout ๐Ÿ˜œ). It is now Sunday and I don't think my legs will ever be the same. I took this week to work on squats and deadlifts and worked a pyramid for both. 2 warmup sets of 20 then 15-10-8-6-8-10-15 reps. I was at the rack for a long time to say the least ๐Ÿ˜‚. I finished with two super sets for some isolation work.
Super 1- 4x12:
โ€ข barbell reverse lunge + leg extensions
Super 2- 2x20
โ€ข straight leg cable kickbacks + bent knee cable kickbacks
I normally go HEAVY on these but used it as a burner instead ๐Ÿ‘Š๐Ÿผ#tiffslifts

Yesterday was #day3 PUSH day!!! I've said it before, and I'll say it again-- I like to neglect chest day ๐Ÿ˜ถ๐Ÿ˜ถ and I was so tempted to skip it yesterday too after a longgggggg day at work.... but my stubbornness got the best of me and I made it to the gym anyways WOOT ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป. Maxing out on push-ups is one of my fave ways to get into it-- crazy, I know. Workout coming soon!!! #tiffslifts
Photo cred: @_stacymcclain

I need to give a big, BIG shoutout to my girl @_stacymcclain for being such a BOMB photographer and dealing with my weird hand motions and insecurities all day ๐Ÿ˜‚๐Ÿ˜‚ you somehow managed to capture a good shot everywhere we went ๐Ÿ˜Š

#Repost @tiffs_lifts with @repostapp
ใƒปใƒปใƒป
Today started day #1 of my 8 week programming, and that's something to smile about for sure!!! โ€ข
โ€ข
โ€ข
โ€ข
โ€ข
Over these last few months of having this insta I have just BATTLED with myself internally on what I SHOULD or SHOULDN'T be doing on it. I am working on being ME and being unapologetic about it. Just going with the flow. I recognize that the battle will continue, but I am really feelin' how far I've come ๐Ÿ˜Ž#tiffslifts
Photo cred: the fabulous @_stacymcclain

DAY 2 BACK DAY woot woot!!! I love me some back workouts for sureeee. I did my FIRST unassisted chin up EVER in December of last year and it's CRAZY that I am now up to 4 sets of 5. 5 is still not that many in the grand scheme of things, but wow has it taken work to get there ๐Ÿ˜‚๐Ÿ˜‚. Don't be intimidated!! There are SO MANY exercises you can do to work those same muscles (check out my post on this from June 9th!). V much enjoyed this workout today-- again, a little lower intensity, but I sure felt the burn anyways. Here's what went downnnnn:
โ€ข 4x5 (max reps) pull-ups
โ€ข 4x12 bent over barbell rows
โ€ข 3 dropsets of lat pulldowns. Max reps 100 pounds, max reps 85, max 70, max 55 #woof
โ€ข 4x12 superset of one arm dumbbell rows + hammer curls
โ€ข 4x12 superset straight arm pull down + cable curl #tiffslifts

There is NO BETTER way to start my week than by lifting shoulders!!!! Yesterday, day #1 started out as a lower intensity, heavy lift. This first week of lifts for my program I worked pushing to max with 3 compound lifts followed by some isolations. I have to work on slowing downnnnn my lifts and letting my body get stronger! I LOVE working at a high intensity--Circuits and speed come next week ๐Ÿ˜œ. The lineup:
โ€ข standing barbell press 4x12
โ€ข arnold press- 3 dropsets of 6 reps, 8 reps, 10 reps, 12 reps
โ€ข dumbbell shoulder press 4x12
โ€ข VIDEO: cable fun to get all sidesssss with a superset of 3x12: lateral raise, front raise, external rotation
My shoulders be BURNING ๐Ÿ”ฅ today!!! #tiffslifts

Today started day #1 of my 8 week programming, and that's something to smile about for sure!!! โ€ข
โ€ข
โ€ข
โ€ข
โ€ข
Over these last few months of having this insta I have just BATTLED with myself internally on what I SHOULD or SHOULDN'T be doing on it. I am working on being ME and being unapologetic about it. Just going with the flow. I recognize that the battle will continue, but I am really feelin' how far I've come ๐Ÿ˜Ž#tiffslifts
Photo cred: the fabulous @_stacymcclain

Oh my gosh, so much KB love from this girl. As I'm preparing to launch my personal program next week, I've been compiling all of my favorite exercises and this set falls into that category of ๐Ÿ‘Œ๐Ÿป sets. Every other week I'll be lifting heavy, combined with full body circuits for โฌ†๏ธ HR and working full body. Your glutes will be cryinggggg at the end of this.
4 rounds:
โ€ข 12 arms extended KB squat โ€ข 12 KB RDL + curtsy lunge each leg
โ€ข 12 each arm alternating KB swings
#tiffslifts

I have been a BUSY ๐Ÿ lately and have been spending most of my workouts busting it at @onyourmarkstudios , so I have been doing a variation of this fun routine in my room in the morning. I find that my day gets started with so much positivity if I just wake up and MOVE. Whether is a few light stretches, yoga on my own, or this HIIT, I feel SO MUCH better starting my day with movement. My fave at the moment is this combo: 5 exercises-- 45 seconds on, 15 off for 3-5 rounds depending on how much time I have. Today I did froggers, blastoff push-ups, jump squats, bicycle crunches, and wall sits. Feel free to switch it up with any movements-- anything to wake up and get that HR โฌ†๏ธโฌ†๏ธโฌ†๏ธ #tiffslifts

True life: I am a weights hog ๐Ÿ˜‚๐Ÿ˜‚. JK-- it was an off-time at the gym so I could totally get away with this. But I had to snap this photo bc it was a little over the top regardless LOL. I was doing one of my fave shoulder workouts--7x7x7 and I just could not use the same weight for every movement. So therefore I used them all!!! This really embarrassed me which got me thinking of the most embarrassing time at the gym ever. Let me explain- I was shoulder pressing and using my BodySpace app for previous workouts and I saw 20 pounds was my last workout weight. I loaded up the bar and just could NOT press it. But I'm stubborn, and I tried anyways. I totally could not lift it back up and almost dropped it on myself until this dude came and saved me. EEK! Then I realized I loaded EACH SIDE with 20 instead of 20 total ๐Ÿ˜ถ๐Ÿ˜ถ. Girls lifting weights normally get some glances, but girls dropping too heavy of barbells on themselves gets more glances. Still can't make eye contact with that dude ๐Ÿ˜‚. #tiffslifts #returntoolympia #bodybuildingcom

I have been PRACTICING my smith machine pistol squats! I must say-- they are no easier, but they're looking a little better! I've been incorporating this set into my leg day every other week for the past few months. I want to see improvement, but I'm a believer in switching up my lifts week to week. So one week I'll work on heavy and hard and one week I work on lighter more experimental (to me) lifts. I enjoy it and I'm sticking to it for the time being! I wanna see my glutes to heels on those pistols soon ๐Ÿ˜‰ #tiffslifts

PLANNING!! Planning might be my favorite word/activity ever. I am a HUGE planner. Not a week goes by where I don't have a plan. My plan to carry me through the summer is simple- stay ENGAGED and stay CONSISTENT. I am at my lightest weight ever right now, and no-- it's not all about the scale. But I feel so GOOD! I have energy, I'm excited, and I'm loving myself ๐Ÿ˜Š. On July 17, I'm starting my own workout program and it's going to be a mix of full body/ HIIT combined with strength conditioning. Just one more thing for me to get excited about planning ๐Ÿ’ช๐Ÿป๐Ÿ’๐Ÿผ #tiffslifts #returntoolympia @bodybuildingcom

#EMOM of the dayyyyyy ๐Ÿ’๐Ÿผ๐Ÿ’๐Ÿผ I liked this one. I've been loving on the kettle bells lately, and I love doing classic KB swings. But, I've never experimented with the American kind! So decided I would try them out to warmup my shoulders. I started with 10 reps and added 1 every minute. Finished the minute with hip lifts. Shoulders were niiiiice and toastyyyy after this guy! #tiffslifts

Practiced my L sits again for the first time in a while and ima be honest-- I was pleased. They're still kinda ugly, but SO much better than last time. I'm pretty wobbly, but I'm good with that for now ๐Ÿ˜Ž #tiffslifts

So-- ima be honest. I am having a super hard time writing this caption on my phone RN bc of this shoulder workout. WOW. Okay. So I stole this from @sarah_bowmar bc her workout ideas never disappoint. This one was ๐Ÿ‘Œ๐Ÿป๐Ÿ‘Œ๐Ÿป. I normally love shoulder workouts in general, but this one made me feel so strong! My goal was to keep the same weight the whole time and I actually did it!!! Here's what I did. Reps of: 20-15-10-5-10-15-20 of the following exercises:
โ€ข Arnold press
โ€ข curl and press
โ€ข lateral raise
โ€ข front raise
โ€ข band pull apart
Those rounds of 20 are just ๐Ÿ˜ซ๐Ÿ˜ซ #tiffslifts

Workin dat backkkkk on Saturday BACK DAY!! Experimenting with some variations on the normal rows... this ended up getting V heavy lol. I did 4 sets of 8 and felt the burnnnn ๐Ÿ”ฅ๐Ÿ”ฅ off to enjoy my Saturday in the sun now โ˜€๏ธโ˜€๏ธ #tiffslifts

I finished my PUSH day with some fun bodyweight PUSHING!!! I like to experiment with different kinds of push-ups and I haven't done these in a while! They're incline depth push-ups and they are a GREAT way to get deeper and stronger in your push-ups. I paired 10 reps of push-ups with 10 tricep dips for 4 rounds. Push yourself here!!! It's worth it. #tiffslifts

Back to hotel stays here and there **please note the background** EEK. staying at a hotel for work totally gets me out of my groove. Fortunately though, I am a planner, so I literally try and bring EVERYTHING I need. I pack my own breakfast, lunch, yoga mat, water and everything else I need to stay FEELING healthy. To be honest, I like staying in hotels here and there, but I can't wait to be home already ๐Ÿ˜‚#tiffslifts

As promised, part 2 of my leg day this week. This lil set here really amped the intensity! Also, I'm always looking to come up with some inspiration for my group fitness classes, and I'm thinking this will be a good add ๐Ÿ‘Œ๐Ÿป๐Ÿ‘Œ๐Ÿป thoughts??? 4 rounds 10 reps of each โ€ข elevated front loaded sumo squats โ€ข reverse lunge with a knee
โ€ข alternating bench taps
#tiffslifts

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