Women's Transformation Academy

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Women's Transformation Academy

We help women currently going through busy periods of their life win the battle with their weight an

03/10/2022

Let's talk about cardio and how can we take advantage of this for our different goals 💯

We have 2 ways of doing cardio: for fat loss and for stamina.

1) Fat loss: to improve the fat loss you need to take your heart rate between 120 - 140 bpm. This will help you to do your cardio for a longer time, burning more calories 🔥

2) Stamina: in this case, you have to elevate your heart rate between 140-160 bpm and try to stay in that range. You can do short sprints from time to time too, this will improve your endurance.

In both ways you're doing cardio, but now you know how to focus on your goal 💪🏽

02/25/2022

Deadlifts doesn't feel right to you?

If you don't feel your hamstrings and glutes working when doing this, here are a few tips 🏋🏻

✅ Slow it down:
Take your time to perform the exercise 💪🏽 count 3 seconds going down and 3 seconds going up.

✅ Balanced foot:
Always pay attention to your stability! It's very important to avoid lifting your toes or your heels when doing the exercise.

✅ Drive hips back:
Every time you go down, you must think on moving your hips back as far as you can with a good technique 💯 That helps to stretch your glutes and hamstrings.

02/21/2022

Today I want to share with you some info about your macros, because I consider it is very important. Let's talk about the sources of each of them!

• Carbs:
Maybe the favorite ones for most of us. They basically give us energy and are really helpful when we want to increase our size.
There are many kinds of them (we already talk about this), so always choose the good ones and try to avoid refined and sugar.

• Protein:
They are responsible for repairing muscles and making them stronger. If you are looking to improve your physique, become stronger and accelerate your fat loss, then you must consider proteins as the most important.

• Fats:
Most people think this are the ones that makes you gain body fat, and that's wrong ❌ fats support your hormones and they help your body to assimilate proteins. Of course there are bad sources like deep fried food, so we must choose the good ones.

Here is an example of the food sources for all your macros 💯

02/18/2022

Does foot rotation make a difference on the knee extension machine? 🤔

🔶 There is no foot rotation that will target one area of the quads more than anothers 🔶

So don't listen to people who says "this exercise is better to build more quad sweep" or "do this variation to focus on your teardrops".

✅ What you really need to do?

Focus on MAXIMIZING KNEE FLEXION in your squats, leg press, hack, lunges, etc.

And stop trying "new ways" to do the knee extensions (or any other exercise), focus on the technique.

02/16/2022

We all know there are many different ways to perform a correct squat, so today let's see how to focus on different parts of our legs 🔥

✅ We have 3 options here:

1. Front:
Knee dominant movement, slightly higher activation of quads and the upper back than the other ones.

2. High bar:
Knee dominant movement, activates more your quads. Slightly higher hamstrings activation than front squats.

3. Low bar:
Hip dominant movement, activates more your glutes and erector spinae. Slightly higher hamstrings activation than front squats.

It depends on which one feels more comfortable for you so you can do a good quality squat 💯

Give it a try! And let us know how you prefer to do this exercise 👍🏽

02/14/2022

Hey guys!! I hope you are doing great this week 💯

Today I want to talk about a muscle that most people, specially girls, don't like to train: the forearms.

And if you want to improve your strength in other exercises you must strengthen your forearms, because they are the grip for this exercises.

Let's say you are doing barbell deadlifts and your legs are strong enough to lift 185 lb, but your arms can handle only half of that weight... then you won't be able to train your legs properly.

This is why most people get stucked and can't improve another muscles.

Here are some exercises for your forearms 💪🏽

02/09/2022

Tuna avocado sandwich 🥪

• Ingredients:
2 boiled eggs (chopped)
120-150 g of tuna
1 avocado (medium)
80 g of greek yogurt (plain)

Mix the avocado with the yogurt, then add the rest of ingredients to the mix. That's it!! 🤤

🔸 To make this meal even more healthier, use a low calorie bread.
🔸 You can also add some diced onion, tomatoes or any veggies you like 💯

02/07/2022

When it comes to dieting, the most common problem we have to deal with is consistency, that's the reason why we need strategies to make it feel good and avoid quiting soon.

So here is an excellent tip that works for me 💯

1) Calculate your daily calories and take off between 100 - 200 from 5 days.

2) Pack those calories you took off for the weekend (I recommend this but you can choose any other days).

This is how you can have your 5 days of dieting and 2 days of higher calories, you'll keep loosing bodyfat 🔥
But at the same time you'll feel like dieting only 5 days a week instead of 7!!

📝Extra tip:
Don't take off more than 200 calories, because those days will feel way harder than they should.

02/04/2022

We know there are lots of people on internet showing how they workout, most of them bringing new ways to do the exercises.
Today we want to talk about deadlifts, but with the toes elevated for a greater stretch, because it's becoming very common.

And the reasons why they do this are "it helps to stretch more your hamstrings", "I've seen people on internet doing this".

This is not true ❌

Your hamstrings doesn't cross the ankles!! The only muscles you are stretching in this case are your calfs.
So it is nonsense to elevate your toes, you can do it but it won't help your hamstrings.

📝 This is what you must keep in mind to do a deadlift:

• Neutral spine.
• Slightly bend your knees.
• Push the hips back (allow the band to help).
• Move your hips forward to lift the weight (don't lift with your lower back).
• Mind - Muscle connection!!

The correct way to improve your deadlifts is to band the hip to cue proper hinge and focus on the technique:

02/02/2022

Today we are going to show you some exercises for you to focus on your quads, specifically on the re**us femoris 💪🏽

This is the only muscle that crosses 2 joints: the knee and the hip joint. And it's function is to extend the knee and flex the hip.

Squats won't hit this muscle properly 🤔
Because when we squat we flex and extend the hips and knees simultaneously, so it has poor leverage through the range of motion.

So the vest option is to implement another single joint movements, for example:

✅ Let extensions:
Seated or laying.

✅ Reverse nordics.

✅ Sissy squats.

01/28/2022

Unilateral Training 💪🏽

How important is this kind of training? Let's talk about this

Unilateral work is the perfect way to expose significant side to side differences in strength, stability and mobility, so you can focus on improve your weak points 🏋🏻

If you want to move big weights in your lifts, then you must incorporate some of these exercises:

✅ Single leg squats/press

✅ Single arm presses

✅ Bulgarian split squats

✅ Single leg deadlift

Bug differences side to side can leas to inefficiency in movement and increase risk of injuries, because certain parts of the body are more stressed.

Let's keep this in mind and make sure your are training smart, improving your technique and your health 💯

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Dallas, TX

Telephone

+19729040982

Website

http://www.revolutionfitness21.com/

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