FitnessCoach

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Get Fit with our Workouts Suggestions!

Our ideas are not founded by us, but by science! Want to understnad the science behind us? Follow this:FitCoachesTeach

Workout Schedule


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Pull

When: Mondays

  • Incline Barbell Upright Row: 4 sets: 10,10,12,15
  • Single-Arm Neutral Grip Dumbbell Row: 4 sets: 10,10,12,15
  • Incline Dumbbell Bicep Curl: 3 sets: 8,8,10
  • Preacher Curl with Cable: 4 sets: 8,8,10,12
  • Reverse Crunch: 3 sets, 8,10,12
  • Crunch: 3 sets: 10,12,15

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Push

When: Wednesday

  • Incline Barbell Bench Press: 4 sets: 10,10,12,15
  • Dumbbell Flye: 4 sets: 10,10,12,15
  • Overhead Dumbell Press: 3 sets: 8,8,10
  • Smith Machine Upright Row: 4 sets: 8,8,10,12
  • Lying EZ-Bar Tricep Extension: 3 sets, 8,10,12
  • Dumbbell Kickback: 3 sets: 10,12,15

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Legs

When: Fridays

  • Back Squat: 4 sets: 10,10,12,15
  • Leg Press: 4 sets: 10,10,12,15
  • Seated Leg Curl: 3 sets: 8,8,10
  • Romanian Deadlift: 4 sets: 8,8,10,12
  • Standing Calf Raise: 3 sets, 8,10,12
  • Seated Calf Raise: 3 sets: 10,12,15

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Muay Thai

When: Saturdays

  • Jump Rope: 10 Mins
  • Roundhouse kick, left leg 4: 20 times in a row
  • Roundhouse kick, right leg 4: 20 times in a row
  • Jab Cross: 20 times
  • Jab-Cross Kick: 20 times
  • Stretch it out. Enjoy your weekend!

Simple Healthy Meals!


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Intermittent Fasting


Studies show that Intermittent Fasting is a phenomenal way to decrease body fat, increase overall energy, pack on some muscle mass (when combined with gym), all while setting new PRs!. Intermittent fasting is not a diet, it's a pattern of eating. It's a way of scheduling your meals so that you get the most out of them. Intermittent fasting doesn’t change what you eat, it changes when you eat.


Rules to Intermittent Fasting
  • Eat 2x a day
  • Fast 16 hours after last meal (sleeping time counts as fasting)

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Healthy Smootie Delux


Ingredients
  • x2 Handfuls Spinach
  • 7-8 Large Frozen Strawberries
  • 1 cup chopped Pineapples
  • 2 tps Flax Seed
  • 1 tbs Almond Butter
  • 1 Frozen Banana
  • 1 cup Almond Milk

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Heathy Nutella Madness


Ingredients
  • x2 Frozen Bananas
  • 3 Tbs Nutella
  • 1 Handful Spinach
  • 1 Cup Almond Milk
  • 1 cup Ice
  • 1 Blueberries
  • 1 cup Raspberries

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Roasted Butternut Squaqsh Soup (Vegan Friendly)


Ingredients
  • x3 tbsp. extra-virgin olive oil
  • 2 tsp. Kosher Salt
  • 1 tbsp. butter
  • 1 chopped yellow onion
  • 1 thinly sliced celery stalk
  • 1 large chopped carrot
  • 1 tbsp. fresh thyme plus more for garnish
  • 1 qt. low sodium chicken broth (substitute for vegetable broth if going the vagan friendly route)