At Home Programs
Are you someone who isn’t quite ready to hit the gym yet? Maybe you’re a busy mom with small kids at home and getting to the gym is just not possible. You may have a very busy and stressful job that has you working crazy hours. Working out at home late at night or super early may be your only options.
My at home training programs are meant for you. These programs are both 3 days a week, full body, and take about 45 minutes to complete. Minimal equipment is needed for both.
If your home gym is well developed with a barbell and plates, I encourage you to start Strong Like A Girl Garage Gym which you’ll find below in the gym section.
Beginner at home requires only bands, dumbbells and a stability ball or bench. Training with TRX requires only TRX style suspension straps and dumbbells.
Training with TRX is suitable for all fitness levels with Phase 2 and 3 of the program being quite challenging. You’ve been warned!
Gym Programs
Gym training and heavy lifting is my passion. It is my goal to make it your passion as well. There is nothing more empowering than to lift a weight you never thought possible. It is impossible for that kind of confidence not to bleed into all other aspects of your life. The feeling is addicting!
All of my programs are 3-month training programs that incorporate progressive overload to ensure you progress. All Gym Programs are about 1 hr. Advanced Strength and Advanced Hypertrophy are a little longer averaging about 75 minutes.
Intro to the Gym is the beginners guide to weightlifting. It’s 3 days a week, all full body sessions.
Strong Base is an Intermediate level training program. Its 4 days a week with 2 upper and 2 lower body sessions per week.
Strong Like A Girl Garage Gym is an intermediate to advanced training program built for those with a well equipped home gym but no machines. Its 4 days a week with 2 upper and 2 lower body sessions per week.
Functionally Built Is an intermediate to advanced program that blends functional moves like push ups and pull ups with compound barbell movements like squat, bench, deadlift and hip thrusts. It’s 5 days a week with 2 upper and 3 lower body sessions per week.
Advanced Strength is powerbuilding style lifting. It’s an advanced program that focuses on lower rep ranges and long rest periods. You’ll go hard and things like squats, bench, deadlifts and hip thrusts. If you are experienced in the gym and want to push yourself to see what you are capable of this program is for you. It’s 4 days a week with 2 upper and 2 lower body days.
Advanced Hypertrophy mimics the exact training I do. It’s an advanced program that focuses on intensity rather than high volume to get the job done.This program goes hard on accessory style lifts like rdl’s, Bulgarian split squats and dumbbell work rather that barbell squats, bench or deadlifts. Great for you if barbell squats or deadlifts give you back pain. It’s 4 days a week with 2 upper and 2 lower body sessions per week.
Nutrition
A Guide to Macros is a guide to teach everything about macros as it relates to fat loss.
60 macros counted recipes
Sweet and Spicy Macros 