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Empowered Fitness

5846 E. McKellips Rd Suite 105
Mesa, AZ 85215

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caitiecanacakosfit

Owner of @empoweredlifestyletraining
Online Coach | Personal Trainer
Health Coach | Sports Nutrition
Bootcamp | Small Group
Time to make a change 👇🏻

. . Never skip your leg day warm-up! . Prepping yo

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Never skip your leg day warm-up!
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Prepping your muscles before diving into heavy lifts like squats or deadlifts helps increase blood flow, improve range of motion, and activate key muscle groups like your glutes and hamstrings.
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A proper warm-up not only boosts your performance but also reduces the risk of injury, keeping you consistent in your training. Think of it as priming your body to handle the demands of your workout, allowing you to lift heavier and move more efficiently.
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A few minutes of dynamic stretches, mobility drills, and activation exercises can be the game-changer that takes your leg day from average to powerful.
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Your best lifts start with the right preparation!

. . The hip thrust is one of the best movements to

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The hip thrust is one of the best movements to build that backside!
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BUT! If you aren’t doing it properly, you’re gonna build everything else but the toosh!
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Here are the top two mistakes that I see when people are hip thrusting and here are some minor corrections to make so that you are getting the most out of your hip thrust!

. . I may have taken a slight break from MY GOALS

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I may have taken a slight break from MY GOALS to focus on clients and the business but we back baby! Down 20lbs and feeling on top of the world!
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Here is what I learned this past 6 months while finding my new purpose and reforming my goals:
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1. Letting go completely is only going to feel worse. Yes, I tried to find the excuses of business and clients and blah blah blah. My excuses were exactly that, excuses to make myself feel better.
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2. Not having a coach. I had told my coach I needed a “break” to focus on my “excuses”. But why? So that not doing what I needed to do felt better? So not having to check in felt better that I wasn’t going in the wrong direction? So that not hitting my macros and my training goals didn’t seem to bad since I wasn’t training for anything? Lee Ann, if I ever do this again, find me and threaten my soul 🙄
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3. You don’t have to go all in! Guys, what have I don’t the past 6 month to drop the 20lbs? Focus on my nutrition and train 3-6 days a week depending on how I felt! I did (am still doing) my weekly check ins, I am hitting my goals 90% of the time (allowing untracked meals when I feel I need it), I train according to how I feel (I’m not going balls to the walls + hours of cardio) and I am resting when I feel I need it!
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Here’s the reality!
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People feel like they have to be 120% all in to be able to hit their goals. But sometimes, that can be the biggest issue. I felt like I needed a break from everything to focus on my business, but what I really needed to do was just adjust my mindset.
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I’m tracking, I’m training, I’m resting, I’m just doing it with a more understanding mindset of where I am at in life!

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Ladies and Gentlemen, let’s chat!
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So! There’s the DB Side Lateral and then there’s flying away with Lenny Kravitz. If you’re flying away, I GUARANTEE you are not growing the shoulder caps you thought you were!
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A few pro tips:
1. Your elbows should lead the entire movement
2. If the DB are higher than your elbows and your shoulders, expect some elbow and bicep pain, maybe a neck kink if it’s high enough 😑
3. Keep a slight bend in the elbow, never fully locked out
4. Keep your traps soft, we don’t all need to be Arnold Schwarzenegger
5. No death grip on the dumbbells! Pretend that you have broken wrist and you are just slightly holding onto the dumbbells. As you rise up, you are going to go thumbs down like you were emptying out aa can pinkies up, but do not raise those traps just to empty that soda can!
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The goal is big shoulders guys! Let’s make it happen!

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