Fit With Wendy Personal Training 

Here is a sample 7-Day Weight Training Split you can use as a guide for your weekly workouts. It's always good to change up your workouts with different exercises, cables, dumbbells, barbells, body-weight, rep-ranges, etc.

This workout split helps you prevent injury by allowing adequate rest to each muscle group. Remember, your muscles grow and recover with good sleep, water, and nutrition, so don't overtrain in the gym! Allow your body to recover properly. More working out does not = more muscles! Train SMARTER!

Sample 7-Day Weight Training Split

Day 1: Chest and Biceps

Day 2: Cardio and Abs

Day 3: Back and Triceps

Day 4: Rest

Day 5: Shoulders and Legs

Day 6: Cardio and Abs

Day 7: Rest

*On your "rest" days, I highly recommend still walking and of course stretching throughout the day.

You need about 48 hours of rest per muscle group. More if your workout is super intense. Obviously, listen to your body.

You might wonder...

How many Reps and Sets should I be doing?

Here is guideline... But always try what works for your body!

For fat loss: 1-3 sets of 10-12 reps using enough weight that you can ONLY complete the desired reps.

To gain muscle: 3 or more sets of 6-8 reps to fatigue. Rememeber, if you are a beginner, be sure to give yourself several weeks of conditioning before doing this type of training. You will benefit from having someone spot you.

For health and endurance: 1-3 sets of 12-16 reps using enough weight that you can ONLY complete the desired reps.

Rest time in between sets

When lifting heavy or to fatigue, rest anywhere from 2 to 5 minutes between sets.

When lifting lighter weight / more repetitions, rest for 30 seconds to 1 minute.

You can also rest the muscle group while working a different muscle. Example (Work chest, then work biceps while your chest rests).

Quick Tip: Stretching the muscles you are working between sets will make you stronger!

Safe Lifting,

Wendy

Like this training split? Let me know on Facebook!

You are only one workout away from a good mood.

Ever seen one of those white cylinder shaped foamy roll thingies in the gym?  You see people rolling on it, and you probably wonder why they are doing it and if you should be doing it too? Well, in my opinion, foam rollers are pretty much the greatest thing on earth. I consider my foam roller my best friend. And yes, you should be foam rolling too!

But first, Why should you use a Foam Roller?

Our bodies contain Fascia...

So what is Fascia?

A fascia is a structure of connective, fibrous tissue that surrounds muscles, groups of muscles, blood vessels, and nerves, binding some structures together, while permitting others to slide smoothly over each other. Various kinds of fascia consists of distinct layers, depending on their functions and their anatomical location: a superficial fascia, a deep fascia, and a subserous (or visceral) fascia and extends uninterrupted from the head to the tip of the toes.

Did you read that last part?

Fascia extends uninterupted from the head to the tip of the toes!  Our bodies are covered in Fascia!

This soft fascial tissue can become restricted due to psychogenic disease, overuse, trauma, infectious agents, or inactivity, often resulting in pain, muscle tension, and corresponding diminished blood flow. Although fascia and its corresponding muscle are the main targets of myofascial release, other tissue may be affected as well, including other connective tissue.

Foam rolling will help you decrease inflammation in the body, decrease muscle pain, decrease joint pain, and increase flexibility, range of motion and free movement of the body.

Where to buy a foam roller?

Target, amazon.com, 24-hour fitness, or your local sporting goods store. 

Here is a video of how to release tight IT Bands with SMR using a foam roller:

It is very important to keep the muscles in your back strong.  The back and abdominal muscles help to support the spine and hold the body in proper alignment.  Weak back muscles can cause you to slouch and have poor posture, which will lead to injury.  Also, when muscles are weak, other muscles have to compensate and work in ways that they weren't designed for!  Here are some exercises I recommend that you do at least once per week to build and maintain a healthy, strong back.

TIPS:

1.) Remember to always warm-up your entire body with at least 5 minutes of cardio like walking, jogging, bicycle, elliptical, jump rope or jumping jacks. *If you don't warm up before you lift, you risk straining, spraining, or tearing muscles, ligaments and/or tendons. Please warm-up!

2.) Stretch opposing muscles, the chest and front of shoulders. Also stretch the back muscles. Hold each stretch minimum 30 seconds. *Do not bounce while stretching, just hold it.

3.) Lift weights slowly and controlled, using QUALITY muscle contractions.

4.) Never drop weights and never lift fast. Use your muscles, lift slowly during the concentric contraction phase, and really squeeze. Then slowly control the weight on the way down (eccentric phase) to stretch the muscles.

5.) POSTURE - Keep your ABS pulled in tight, shoulders down and back, head over the shoulders (not extended forward). *If you can't keep good posture during your lifts, then your weight is too heavy.

STRONG BACK WORKOUT:

LAT PULLDOWN:

3 sets x 12 repetitions

*choose a weight where you can only do this number of repetitions.

*rest 30-45 seconds in between sets.

SEATED CABLE ROWS:

1st set x 15 reps

2nd set x 12 reps (increase weight)

3rd set x 10 reps (increase weight)

4th set x 8 reps ( increase weight)

STRAIGHT ARM CABLE PULLDOWN:

3 sets x 12 reps

DUMBBELL REVERSE FLIES (REAR DELTOIDS):

*lie face down on an incline bench

*women use 5-8 lb weights and men start with 10-12 lb weights

*really slow and squeeze back of shoulders

3 sets x 12 reps

HYPEREXTENSIONS ON A STABILITY BALL (LOWER BACK):

3 sets x 15 reps

IMPORTANT:

Cool down for at least 5 minutes.

Stretch your back and roll on a foam roller to smooth out the muscles.

To recover optimally from your workout, be sure to eat your recovery meal or shake immediately following your workout.  Try this Matcha Green Tea Protein Smoothie.

Personal Training with Wendy is fun, safe, affordable, and effective.

You will LOSE INCHES in your body within 2 weeks of training 3x per week!

After only 1 month of training you will start to feel a lot more energetic,  you should have less back pain, be happier, and feel  "lighter" on your feet.

Most importantly...

-  You will have FUN

- You will learn to LOVE exercise

- Increase ENERGY, FLEXIBILITY, AND STRENGTH

- Eliminate Back PAIN

- TONE your entire body

- SAFE Environment

Learn Wendy's Method of using body-weight training, weights, core, Pilates, Fat-Blasting Cardio-Intervals, and full-body training to increase metabolism.

Stop wasting time on Boring Cardio Machines and try something new that actual gets you the RESULTS you WANT!

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Personal Training in Orange County, Irvine Personal Trainer, Best Workout in Orange County, Orange county boot camps, Fit With Wendy, Irvine Gym, Boot Camp Irvine

When feeling depressed, sometimes it's hard to even get out of bed....... You don't even enjoy the things you used to love to do... Sometime's it's hard to even get dressed for work or brush your teeth because all you want to do is put your face in your pillow and fall asleep.  Sleeping is even difficult.

"Walking helps alleviate symptoms of depression. Walking for 30 minutes, three to five times per week for 12 weeks reduced symptoms of depression as measured with a standard depression questionnaire by 47%."

http://www.medicinenet.com/walking/article.htm

7 Ways to Help You Fight Depression Naturally:

1.) Nutrition. Eat a balanced diet that contains lots of fresh fruits, vegetables, lean proteins (fish, chicken, turkey, eggs, beans, nuts and seeds), and small portions of complex carbohydrates like yams, sweet potatoes, oatmeal, quinoa, and brown rice.

2.) Omega's. Increase your intake of healthy fats by eating fresh-water Salmon at least once per week.The omega fatty acids help balance hormones and reduce depression. Also, almonds butter is great for you and delicious. Trader Joe's roasted almond butter with Flaxseeds. Take a supplement like cold water fish-oil, or omega 3-6-9  Barlean's Swirls (orange cream flavor or blueberry is good). 

3.) Read up-lifitng books.

4.) Be active. Yoga, Stretching, Walking, and Resistance Training help with depression. Try to walk daily to decrease your depression symptoms.  Also try yoga at least 1-2 days per week if you can. Try lifting weights or doing body-weight exercises 2-3 times per week. Exercise releases feel-good hormones.

5.) Water. Drink more to hydrate the cells. I like high pH Mineral water. You can find different brands at health food stores. Look for one with a pH around 9.

6.) Relax. Schedule time to relax. Lay down, no tv, no phone, and just relax. Maybe take a hot bath with epsom salts and aromatherapy.

7.) Sleep. Try to get at least 6-8 hours of restful sleep. Avoid caffeine and alcohol in the afternoon as it will interfere with your ability to relax. Drink some chamomile tea and place a cold or hot towel over your eyes. Relax in bed, no tv, no phone, no computer. Play relaxing music and take deep breaths.

I like to incorporate plyometrics into my weekly workout routine at least once or twice per week.  Plyometrics, a.k.a. "plyos", is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports.  Plyometrics are great for athletes, and for advanced exercisers looking for a challenging workout that will sculpt an athletic, toned, lean physique.
This exercise is not for the lazy or under-fed person. You must eat well to have ample energy for plyos.

Here is the plyometric workout that I just did this morning... It will have you sweating your ass off! Your legs will be dead when you're done... that is, if you can get through it...

I also included core work.

You will need open space to do this workout.

PLYOMETRIC / CORE WORKOUT

Warm-up:

5 minutes of any of these: walking, jogging, jump rope, stairs, rollerblades, bike, elliptical.

Lunge Jumps 3 x 20

Frog Jumps 3 x 15

Skips for Height 3 x 45 seconds

High Knees 3 x 45 seconds

Box Jumps 3 x 15

Lateral Hops 3 x 10 each direction

Tuck Jumps 3 x 10

Side Skaters 3 x 30

Jump Rope: 2 x 3 minutes

CORE:

Plank with your feet on a bench and your forearms on a stability ball. 3 x 45 seconds to 1 minute

Side Plank on ground 3 x hold for 1 minute

Medicine Ball Toss (from overhead) 3 x 15

DONE!

I finished off with 5 more minutes of fast running.

I hope you enjoy this fun plyometric workout!

Repeat this once or twice per week for outstanding results!

Remember to eat fat-burning foods and stay focused. Discipline is key!

Try this workout and Share Your Post-Workout Flex Photos on our Facebook Page!

You don't need a gym to exercise.

Wendy and Elysia hit the pool side for some outdoor circuits and major core work.

More to come... stay tuned!

FitGirls101 show you how to do a FULL BODY WORKOUT using dumbbells.

Try this workout when you are short on time, to get a full body, fat blasting, booty-shaping workout!  Choose a weight that is challenging, and remember to always use great form!  Try the circuit once your first time, then next time, repeat it twice, and slowly increase the weight and amount of reps and sets.

FITNESS IS A LIFESTYLE!