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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 πŸ˜‹ 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
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 πŸ™ŒπŸΌπŸ™ŒπŸΌ #tiffslifts

#Repost @tiffs_lifts
They're getting better..... #progressnotperfection but #practicemakesperfect πŸ’ͺ🏻πŸ’ͺ🏻Closed 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 πŸ˜‚πŸ˜‚ #tiffslifts

Why do you work so hard? Because... 'Good Enough' Isn't. πŸ‘ŠπŸ»#GoodEnoughIsnt #keiser #cardio #groupcycling #spinning #Repost @tiffs_lifts with @repostapp
Getting my SWEAT πŸ’¦ on with spin πŸš΄πŸ»β€β™€οΈ 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 πŸ€ΈπŸΌβ€β™€οΈπŸš². SO excited for what's ahead!! Hopefully I won't sweat quite as much while I'm teaching though πŸ˜‚πŸ˜‚ #tiffslifts


Saturday morning = outdoor workout 😎. This morning I'm trying @otf_roscoe and super excited for a nice little sweat πŸ’¦πŸ’¦. This video is from last week when I was vacationing in NOLA. Had to get a little something in before I drank/ate my weight in alcohol and southern food πŸ˜‚πŸ˜‚. I decided to run around the French Quarter and take a burpee break every 1/4 mile. I ended up doing about 2.5 miles, 100 burpees, 100 squat jumps, and lots of plank holds πŸ’ͺ🏻πŸ’ͺ🏻. Extra #woof bc it was SO HUMID!!!! And people stared at me. Oh well πŸ˜‰ #tiffslifts

Had some fun with a TRI SET today for chest day πŸ’ͺ🏻πŸ’ͺ🏻 I was struggling HARD during my last set of this omg. I've said it before, but I tend to neglect chest day so I've been trying to get more into it again! I surprised myself with my bench press today, so I think that was the motivation I need moving forward πŸ˜‚πŸ˜‚ 6 sets of 4 followed by 4 sets of 10. Went for some volume, so we'll see how I feel tomorrow 😢
Tri set: 3 rounds β€’ 5 dive bomber push-ups β€’ 5 tricep push-ups β€’ 5 wide hand push-ups

So I stared this nice little set with a lighter kettlebell and no bench. I was doing 12 reps DL and 12 reps curtsy lunges. After the first set I was like okay- I can get a heavier KB. Let's try that. After the second set, I was like okay I still need more. So I grabbed a bench and set up for some elevated curtsy lunges and THAT WAS IT πŸ‘ŒπŸ». Perfect little add on to one of my favorite leg sets. So all in all, I did 4 sets 12 of each exercise. My glutes were sore for dayzzzzzzz πŸ˜‚ #tiffslifts

#Repost @tiffs_lifts
They're getting better..... #progressnotperfection but #practicemakesperfect πŸ’ͺ🏻πŸ’ͺ🏻Closed 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 πŸ˜‚πŸ˜‚ #tiffslifts

Are you tired of your normal chicken and broccoli??? Me too! No, this is not an infomercial. Just a plug for you to read my latest blog post for @ffc_chicago πŸ˜‰πŸ˜Š check out my five favorite spices to use for health benefits PLUS how you can incorporate them into your diet! Follow the link below or click the link in my bio
#tiffslifts #ffcchicago #trainingforlife

I ❀ back day. In my opinion, the key to that beautiful V shape is lots of rowsssss. So, here I've got you two different kinds of rows! First, one arm dumbbell rows. I did 4 sets of 12, 10, 8, 6 increasing weight each time. I've been toying with the increasing weight lately and I THINK I like it, but TBD still. Second set was 4 rounds of a superset of 12, 10, 8, 6 t-bar rows and 12 barbell curls. I have never really enjoyed arm day and I'm def not trying to get big arms, so I've been working on push/ pull days and I ❀ that programming. Next week is the week I start my program weeeeeee!!!!! #tiffslifts

Monday's are for shoulders πŸ’ͺ🏼πŸ’ͺ🏼 idk why that is but it works. This week is going to be another BUSY and EARLY week for me but I think it's going to just fly by. I feel like I can already get excited for the weekend LOL πŸ˜‚πŸ˜‚
Part of my shoulder workout:
Video 1- 3 rounds β€’ shoulder press- 5 right, 5 left, 5 together β€’ 10 each side-side plank + lateral raises (go light here-- they get heavy quickly!)
β€’ 30 seconds battle ropes
Video 2- 3 rounds
β€’ 12 reps lateral raises β€’ 12 reps around the world β€’ 10 hanging leg raises (ugh)

Experimenting with different warmups and finishers is probs my favorite gym activity. This one was SO GOOD! Can't lie. I did 5 minutes straight of 30 second banded goblet squats followed immediately by 30 seconds jump squats. By that 4th minute... #woof I snagged this set from @alexia_clark because #goalz LOL #tiffslifts

It's almost DA WEEKEND therefore time for that #weekendworkout I like to spend the weekends taking time off from the normal gym grind. There are still ways to stay active out there without your standard gym!!! For the workout here, we did 10 incline push-ups, 10 Bulgarian split squat jumps each leg, 10 bench runs each leg, 10 tricep dips, 10 bench jumps, max pull-ups, finish with a minute plank. We rested 30-60 seconds and did it again! Super quick and efficient way to get a great workout OUTSIDE!!! #tiffslifts

This morning I woke up SO early, legs still tired from Tuesday, and not in the mood for leg day. To achieve my goals, CONSISTENCY is key. For me, I normally try to look at my schedule AT LEAST one week out if not two. With working full time, being a group fitness instructor, family commitments, and FUN, it's sometimes challenging to find time to get everything in. By looking at my schedule far enough in advance, I ensure adherence. With that, having a semi-strict plan of what I'm going to do at the gym is also important. If I'm only going to get 2-3 days in, I may focus on full body rather than my traditional split. Make it a point to workout with PURPOSE! Keep yourself EXCITED to get to the gym on a day to day basis and everything becomes easier. LET ME KNOW if you need help staying consistent OR if you have any good tips/tricks to share πŸ’ͺ🏻πŸ’ͺ🏻#tiffslifts

Upper body-- today is your day! I needed to have a quick and efficient workout this morning before heading to the office and imma be honest-- this was a fantastic upper body hybrid. I worked in supersets of 3 rounds of 12 reps each. β€’ 10 minute EMOM- 4 clean and presses finish the minute with plank (second video)
β€’ incline chest press & triceps overhead press β€’ wide grip lat pull down & face pull β€’ video- kettle bell squat + upright row & pushups -- this was my fave of the day. HR was high and both of these movements were tough to complete by the end
β€’ I finished with 4 minutes of HIIT-- 20 seconds on 10 seconds off of burpee pull-ups

Ohhhh leg day we meet again. This little superset was a fun way to get the HR up and make the legs nice and toasty before heading out of the gym. My goals this week are to get to the gym at least 2 more times and stick to my diet plan. Both of which may be challenging!! I'm heading out to New Orleans for vacation this weekend so I want to stick as close to the plan as possible 😢😢 3 rounds: β€’ 10 each way each leg β€’ followed immediately by 50 lateral band walks β€’ followed by 30 banded bodyweight squats (not shown) #tiffslifts

I love experimenting with equipment. Sometimes it doesn't work out as planned, but sometimes it works out really well. In this set I worked on a few different things.
1. Banded wall ball squats. I've never really gotten the point of these, but then I did a million in my #crossfit class this week and now I get it.
2. Banded wall sits with taps just to help pass the time.
3. Bench toe taps to πŸ‘†πŸΌ HR
4. Reverse lunges with plate overhead bc they're harder that way and I love it.
5. Banded bear crawls for a little core finisher.
I did 3 rounds 30 seconds of each then rested 30 seconds and started again! #tiffslifts

On Saturday's, I sweat πŸ’¦took a swing at #crossfit this morning and was not disappointed. Got some WORK to do on these!!!!!! #tiffslifts @crossfitchicago

Yesterday was BACK DAY πŸ’›Since you guys know I love EMOM's, I made myself suffer with this guy. I did 10 minutes of 3 pull-ups followed by hip lifts for the remainder of the minute. If you're not quite to a pull-up yet, YOU HAVE OPTIONS!!!! β€’ Video 1: classic pull-ups. I have been working on these since about December and can finally do 6 in a row (proud of myself for that πŸ’ͺ🏼πŸ’ͺ🏼)
β€’ Video 2: machine assisted pull-ups (or band assisted). Add any amount of weight that will ASSIST you up but not do the work for you. Goal is to get stronger, so challenge yourself! β€’ Video 3: inverted rows on the smith machine. Overhand or underhand grip work just fine-- underhand is a bit more challenging. The higher up you put the bar, the less challenging this is. I πŸ’› this option. β€’ pic 4: photo of my polar HR tracker during my EMOM. it's fun to watch yourself work!!
β€’ finally, you'll never be able to do a pull-up if you don't try one πŸ˜‰ #tiffslifts

Do what makes you uncomfortable (#selfies ). Just do you, and do it well. I'm making my own workouts lately and have the bare bones of my first training plan started πŸ’ͺ🏻πŸ’ͺ🏻. I'm just trying to OWN IT! #tiffslifts

Today was leg day yayyyy. And I also tried a new FFC gym and that was scary LOL. New gyms are strange!!!!!! Also I think I got mad judged for videoing myself but idc πŸ’πŸΌ
Superset 1- 3 rounds:
β€’ 12 squats to a med ball (eek those are low πŸ˜‚πŸ˜‚) β€’ 30 barbell overhead walking lunges β€’ 30 bench runs
Superset 2- 3 rounds- 45 seconds on, 15 seconds rest:
β€’ suspended split squats β€’ wall sit with side taps β€’ deadlift β€’ plank hot feet

Back in da gym today and it felt SO RIGHT!!!!! I was finally able to start following my program again and decided to go for bolder shouldersssss. I started off with a few sets of clean and press then went on to arnold presses. I finished off with some CABLE work and I think that's my fave. I finished with the following:
β€’ 3 sets seated rear delt cable fly-- 12 reps, 10, 8
3 sets SUPERSET- 12, 10, 8 reps: β€’ cable lateral raises
β€’ cable front raises
β€’ cable external rotations
Get ready to feel da burn πŸ”₯πŸ”₯πŸ”₯ #tiffslifts

Lil PLYO party for me post Chisel class. I love trying other people's workouts-- this one I stole from a #ffcchicago post πŸ™ƒ. My workout schedule has been WHACK lately and I have been out of my groove.... this combo was a good way to get in and out. Goal for this upcoming week: GET STRONG again because I've been feeling WEAK. but it's okay-- these things go in waves!!! I did 6 total rounds with ~1 minute rest between rounds. #tiffslifts

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