Vacuums can be a tough exercise to master, but offer amazing benefits once you are able to master them and perform them a few times per week. These benefits include: 1. Smaller waist circumference 2. Better waist control/activation 3. Stronger core/injury prevention 4. Can reduce back pain Start with 2-3 set of 10-15 seconds a […]
How to Shrink Your Waist | Ab Vacuum Tutorial Read More »
Total Body Training can be a viable option for many different training goals! Here are some of the benefits: 1. Flexible schedule – you can adjust from 2x-6x per week, depending on your schedule and goals. 2. You’ll stimulate muscles more often, which can lead to better gains over time, or muscle maintenance if you’re
Make Gains With This Training Split! Read More »
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
Road to the Bikini Olympia – Erin Stern | Episode 1 Read More »
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
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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
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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
How to Make Gains on the Smith Machine – Top 10 Exercises Read More »
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
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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 An Amazing Back Workout | How to Train the Muscles – Gym or Home Read More »
If you have a couple of dumbbells and a little space, this workout is for you!
Total body training isn’t just for home workouts…
Full Body Dumbbell Only Workout | Make Gains Anywhere Read More »
Erin is a 2x Ms. Figure Olympia fitness model and bodybuilder who competes in the IFBB and has won over 14 titles. She is regarded as one of the greatest Figure icons in the history of bodybuilding.
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