If you follow me on Instagram (@jillianleo), you probably have seen a few of these pictures already. Lately, it’s just a whole lot easier to whip out the iPhone than the digital camera. Ya know what I mean?
One thing I have to say that I’ve learned since starting as a personal trainer is to switch up your workouts. A change of stimulus is the only thing that is going to help you continue to see results. Every week, you should have at least one heavy day and one light day. You should constantly switch up exercises and add complexity and stability challenges. Use the BOSU (BOth Sides Used), stability balls, cables, dumbbells, barbells, TRX, kettlebells, ViPR, or whatever you can find to switch it up. Try alternating, reciprocal, or unilateral movements.
For the past month and a half I’ve really been focusing on this and honestly, I haven’t seen better results in the 3 years that I’ve been consistently training. I was doing walking lunges with a plate during this week’s leg day and one of my friends at work took a picture of me and told me that I had to see my back.
Holy crap. I honestly did not realize how much improvement I’ve made lately until I saw this. You can see results, you just have to have a purpose. What do you want to see change? What do you want to be able to accomplish? Figure it out and make a plan of action! Going to the gym and doing the same thing every week isn’t a bad thing. It will keep you fit and healthy, but if you want results, take it a step further!
Every upper body day for the last month, I’ve done negative chin-ups. Basically, hoist yourself up with a step and slowly let yourself down. The eccentric movement (resisting the lengthening of the muscle) trains the same muscles and is actually responsible for more strength gains than just the concentric movement alone (an actual chin-up).
Today, I felt good and I walked over to the chin-up bar, jumped up, and did 2 unassisted chin-ups. I can’t even begin to explain the feeling.
I feel strong and accomplished.
So what am I trying to say? If you want it, you can make it happen!
Alright guys, it’s time for the foodie portion of the post. I know you were waiting for it, don’t lie!
Pumpkin greek yogurt has been happening like it’s nobody’s business. I mix fat free greek yogurt mixed with pumpkin puree, stevia, vanilla, pumpkin pie spice, cinnamon, apples, and top it with granola and cashews.
I spy a “daughter” mug in the background! Love you, Mom!
Also, another one bites the dust…
I’ve had some rather large deliveries this week. Fourteen pounds of protein powder, shakes, turbo teas, and peanut butter powder arrived at our door step on Tuesday.
I love Netrition (affiliate link) because you get 5% off if you spend over $200, which we always do, and it literally ships the next day! Plus you get a free choice of product when you spend over a certain amount. I usually get a towel or pre-workout sample pack.
Okay, one more pumpkin thing.
Off to work – have a great weekend, all!