Road to the Bikini Olympia – Erin Stern | Episode 4 | 2 Weeks to Go!
Hi again 🙂 This weekend marked 2 weeks from the Sacramento Pro and 6 weeks from the Bikini Olympia! Weight has dropped another pound to 130.8, and calories are now at 1860with 150P/40F/220C. I’m getting close to 15K steps on non-training days, and between 10-12K on training days. Weights were 4x this week with 3 […]
Road to the Bikini Olympia – Erin Stern | Episode 3 | Pushing Thru Plateau
Hey! So nice to see you here 🙂 We’re at 3 weeks from the Sacramento Pro and 7 weeks from the Bikini Olympia! I hit a plateau this week and have adjusted training and diet accordingly. It’s not uncommon to hit plateaus when prepping. The key is to only change 1-2 variables, as more changes […]
Road to the Bikini Olympia – Erin Stern | Episode 2
In this series, I’ll go over my contest prep for both the Sacramento Pro and the Bikini Olympia. This includes current calories, macros, training split, cardio, mindset, posing, and changes made from week to week. Sacramento Pro is 4 weeks away, and Bikini Olympia is 8 weeks away. My caloric intake was 2,300 at 180P/300C/40F […]
Road to the Bikini Olympia – Erin Stern | Episode 1
In this new series, I’ll go over my contest prep for both the Sacramento Pro and the Bikini Olympia. This includes current calories, macros, training split, cardio, mindset, posing, and changes made from week to week. Sacramento Pro is 5 weeks away, and Bikini Olympia is 9 weeks away. My current caloric intake is 2,300 […]
Full Leg Workout | Get Shredded for Summer
Accelerate your fat loss progress with this workout. We’ve taken some key techniques and created a comprehensive workout that will help you reach your goals faster. Some of the techniques include: 1. Lifting as heavy as safely possible for the first few exercises2. Using compound movements for increased calorie burn3. Keeping recovery time quick between […]
Smaller Waist Workout | No Equipment Needed
When training, it’s common to focus on the muscles we can see. However, when it comes to training abs, it’s important to work deeper. The TVA is a muscle that acts as an internal corset. This is your very own waist trainer! It’s also the only muscle in the abs that runs horizontally. Strengthen your […]
How to Make Gains on the Smith Machine – Top 10 Exercises
The Smith machine is one of those pieces of equipment that people either tend to love or they avoid it completely. I think it can be a useful tool for making strength gains. It’s also great when you’re training solo and lifting heavy – you have a built-in spotter. The Smith machine can also limit […]
The Best Time of Day to Lift Weights
The Best Time of Day to Lift Weights Depending on your goals, the time of day when you train can have a big impact on your results. In this video, we’ll cover 5 variables to consider when planning your training schedule. These include: Core body temperature Hormone levels Circadian rhythm Food/nutrition Your specific schedule If […]
Build An Amazing Back Workout | How to Train the Muscles – Gym or Home
When you’re training for hypertrophy/muscle gain, it can be more effective to focus on training the muscles instead of training the movements. This way, we’re more concerned with mind-muscle connection and targeting the muscles we’d like to shape or grow. This is great news whether you train at a gym or at home, as you […]
Build Lower Body Muscle Without Lifting Heavier
Build Lower Body Muscle Without Lifting Heavier Let’s talk about ROM – range of motion! There has been a lot of discussion about partial range of motion vs full range of motion, but what about increased range of motion? Not many studies have been done on this topic. But, we do know that increased ROM […]