erinkayfit-blog

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✖️SEATED LEG CURL✖️ This is an awesome leg day finisher, if done correctly. - Exercises that only target one muscle, rather than multiple, can help add volume to your workout, without too much added fatigue! - As far as the leg curl goes: 1️⃣ Adjust the machine to fight your height. Ensure your knees are aligned with the hinge, and the back rest is at an appropriate distance 2️⃣ Place your legs on top of the pad, and point your toes to the ceiling 3️⃣ Pull your heels back, while focusing on engaging your hamstrings 4️⃣ Slowly return to the starting position - Add this exercise to your routine, and let me know what you think! - #AestheticsByAnalytics - #legday #hamstringisolation #exercisetips #workoutoftheday #fitnesstuesday

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🔥The only 3 ways to burn stubborn fat🔥 - I see you. You’ve been putting in all the work. You’ve been eating right. The results were great at first, but there’s still those few stubborn areas that won’t budge. - What do we do now? Sit ups? Fit tea? Waist trainers? No. - In order to exterminate these problem areas for good, we need to continue to create a calorie deficit by burning more calories than we consume. This can be accomplished by one of the following 3 strategies: 1️⃣ Eating less 2️⃣ Moving more 3️⃣ Combination of 1 and 2 - By applying the Law of Diminishing Returns, we know that the leaner we get, the slower the rate of fat loss will be. So, we need to be sure we are using these strategies sparingly and conservatively. - Click the link in my bio to schedule a FREE coaching call. We will go over this, and other strategies, so you can reach your goals as quickly and efficiently as possible. - #AestheticsByAnalytics - #weightlosshelp #eatlessmovemore #fitnessprogress #burncalories #nutritioncoach

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✖️FULL WORKOUT: Leg Day✖️ 1️⃣ BB Front Squat 3x8 2️⃣ BB Lunge 3x10 3️⃣ Seated Leg Curls 4x12 4️⃣ Machine Calf Press 4x12 - So pumped on this workout! I recently strained a tendon in my leg while riding my dirtbike. I continued riding, but skipped out on leg workouts for the past month to recover. - This is my first workout back. Even though it was intended to be a heavy leg day, I kept it light, and ended up skipping the last two sets of machine calf press, since It irritated my leg. The moral here? Train hard, but train smart. - I’ll be back full force soon 🤙 - Give this workout a try, and let me know which kind of workouts you’d like to see in the future! - #aestheticsbyanalytics - #legday #freeworkout #gymsession #healthandfitness #frontsquat

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👇Let me know your current cardio routine👇 - While we’re on the topic.. What is the best type of cardio? - It depends on your goals. - High intensity interval training may be best for those who require more excitement in their routine. Performing HIIT doesn’t not burn the most amount of calories during the exercise, but will continue to burn calories after completion. - Low intensity steady state cardio is less glamorous, but is often chosen by those in an aggressive caloric deficit. This is because LISS requires less energy to perform, and will not cause the person to feel overly fatigued after. - There are many other forms of cardio, and ways to execute. Personally, my favorite is steady state cardio on an elliptical 🤙 - #aestheticsbyanalytics - #motochicks #cardio #hiitworkout #fitnesslife #healthyish

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✖️WIDE GRIP LAT PULLDOWN✖️ This is a personal favorite exercise of mine, and an awesome tool for developing back width. - Over the years, I’ve heard mixed opinions when defining proper execution. Let’s see what the science says! - Grab the bar at about 1.5x shoulder width for optimal lat activation - Retract your scapula, and lean back about 30 degrees. A greater degree will turn the exercise into a row variation, and less wont activate the lats as much - Pull down the bar through your elbows, rather than your hands, and picture pinching a pencil between your should blades - Allow the bar to return to the starting positions while keeping your lats retracted - And there you have it: the lat pull down. Give this exercise a try, and let me know why you think! - #aestheticsbyanalytics - #backworkout #fitnesstips #exerciseroutine #gymworkout #fitnesslifestyle

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Just went live to talk about how to structure a workout. Join the group to find out how, and drop any questions you have!

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👇Let me know your favorite dessert👇 Hands down, mine is ice cream. I’m 93% sure I was born with a second stomach made specifically for ice cream, and I’m definitely not mad about it! - #icecream #ifitfitsyourmacros #flexibledieting #dessertlover #taiyaki

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✖️FULL WORKOUT: Strength Day✖️ 1️⃣Front Squat - 3x8 2️⃣Bench Press - 3x8 3️⃣Deadlift - 2x6 4️⃣Machine Calf Raise - 2x20 - Not too many different exercises, but a focus on lifting heavy and keep form. - #AestheticsByAnalytics - #powerliftingwomen #hypertrophy #freeworkout #strengthtraining #compoundlifts

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LIVE The answers to all your fitness question!!! https://www.facebook.com/groups/ErinKayFit/

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🔥What should we focus on most when dieting🔥 - When beginning any nutritional protocol, it is less important to be perfect 100% of the time, and more important to focus on prioritizing certain principals. In order of most important to least important: - 1️⃣ Adherence: A diet we can stick to 2️⃣ Energy Balance: Calories in versus calories out 3️⃣ Macros: Correct amounts of protein, carbs, and fats 4️⃣ Micros: Vitamins, minerals, and fiber that can be found in traditionally “clean” foods 5️⃣ Nutrient Timing: Eating at the appropriate times throughout the day 6️⃣ Supplements: Protein powder, pre workouts, creatine - In the previous and upcoming weeks, I’ll be diving a bit deeper into what each of these principals entail. It is important to note that prioritizing these in a different order may be detrimental when working towards specific body composition goals. - For example, if I was trying to lose weight, and I ate 6 meals a day perfectly planned around my workout schedule, I may have a slightly better workout. At the same time, if I were to eat 500 kCal per day over my maintenance, there is no way I’d be able to lose weight. - It is only when I have principals 1-4 in order that I would consider putting energy towards meal timing. - #AestheticsByAnalytics - #IIFYM #FlexibleDieting #FitnessAndNutrition #SustainableDieting #FitnessLifestyle

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✖️Machine Rear Delt Fly✖️ Rear delts are an often neglected muscle that will help improve posture greatly - Sit on a rear delt fly or pec dec machine with your chest facing the pad - Grasp the handles, or brace the handles with the outer edge of your fist - Lock your elbows in a slightly bent position, and keep your elbows level with your hands - Bring your elbows back, and your shoulder blades together - Hold at the end, then bring your elbows back to the starting position - #AestheticsByAnalytics - #reardelts #machineexercise #exercisebenefits #deltoids #gymmotivation

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LIVE!!! Chat on why you may not be reaching your fitness goals, and how we can change that. Join my FREE Facebook group: https://www.facebook.com/groups/ErinKayFit/

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✖️ENERGY BALANCE✖️ 🍦This is of the second highest importance when it comes to the pyramid of prioritization when dieting. - ⁉️What is energy balance? It is the relationship between energy intake in the form of food, and energy expenditure in the form of exercise. It is also important to note that a calorie is not inherently good or bad, it is just a unit of measurement of energy. - ⚖️When intake and expenditure is exactly balanced, we will neither gain, nor lose weight; however, when one form of energy outweighs the other, we will see a change in our weight. - 📈If we are intaking more calories than we expend, we will gain weight. This can be in the form of muscle, and/or fat. In order to minimize fat gain during a muscle building period, we want to ensure we stay in a moderate surplus. - 📉On the other hand, if we are intaking less calories than we expend, we will lose weight. This can also be in the form of muscle, and/or fat. In order to minimize muscle loss during a weight loss period, we want to ensure we stay in a moderate deficit. - ⚔️In all three cases, any drastic changes may cause unwanted side effects. - 🤙If you would like help finding you energy balance, send me a direct message, so we can chat! - #AestheticsByAnalytics - #weightlosstransformation #bulkingseason #energybalance #caloriesburned #foody

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Brooke Ence working on the rings.

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Hello! That look says it all. The legs are, yeah her legs, well blush… They’re awesome. I’ll be more articulate eventually. When I quit drooling and hyperventilating. Probably…LOL F*ck small. Go big or go home!

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@casssmartin 🔥😍

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