Chest -Shoulder - Tricep - Abs - Sprints Make sure you have chosen a great pre-workout snack to fuel you for this workout. 5 Minute Walk/Jog Warmup Chest Bench Press *Flat Bench - I typically train 3-6 sets Set 1 warmup, 10-15 reps with lighter weight Set 2-5 Medium to Heavy weight, fatigued last 2-4 reps each set Final set rep to burnout Option for dumbbell flat bench press on therapy ball or mat. Chest + Shoulder Superset: *Flat Bench - I typically train 3-5 sets Medium wei

Sitting at a desk all day, looking down at your computer or phone, lifting heavy things at work, and having an unbalanced exercise program (example, doing too many pushups and not enough rows) are just a few of the things that can cause poor posture and tight shoulders. Over time, tight shoulders and poor posture can lead to more serious conditions, like arthritis and frozen shoulder. To avoid these chronic pains, it’s crucial to incorporate stretching into your daily routine

Post-Workout Recovery So you know the feeling the day after the gym where we cannot even sit down on the toilet because those quads are just on fire. Or what about just laughing that it hurts your abdomen- does that sound familiar? I can definitely say yessss! Well, it’s true that mild soreness is good and even necessary for muscle growth, severe soreness on the other hand is not necessarily a good thing. It can mean 3 things: 1. You are just starting a new fitness program an

We should stretch more. why is stretching important? Stretching is important for mobility and flexibility and muscle repair. It has an impact on your every-day range of movement, for example bending, twisting and reaching. It can reduce the possibility of new injury and help the body heal old injuries. Getting into the habit of stretching after exercise is helpful as regular stretching helps increase flexibility, making muscles more supple. It is important to note that flexib

Oh, okay. Drink how much water? No... I'll pee all day. I drink plenty. I think? Wait.. I can lose weight when I drink enough? How? "Let me explain..." WATER: Our body MUST have it and we can't produce it - we gotta' drink it. I have found I need to constantly keep water - AVAILABLE - and easily accessible for me to drink enough. Sure, it is easy to drink a bottle or refill... but water snobs alike KNOW you might not fill up that nice YETI in the coffee shop bathroom. Figur

Ashley's #dreambodymethod I opened DreamBody Productions Personal Training in 2013 and have learned that there are so many options and ways to stay healthy. With endless amounts of information being thrown at us, the first step is finding the right direction. After I opened, I quickly started to realize people really have no idea how to not only get fit, but stay fit. I saw that every single person I worked with had some special ailment or imbalance, or an old quirky injury

Motivation is not dependable, but here are top 6 ways you can control

How muscle drives metabolism, fat loss, and long-term results What Metabolism Really Is (And Why It Matters) We’ve all heard the word metabolism, but most people don’t really know what the heck it actually means. (*If you have trained with me, you know you get quizzed on this our 2nd JumpStart Sesh, lol) Metabolism includes all the chemical processes in your body that convert food into energy. It determines how efficiently you burn calories, recover from workouts, regulate ho