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Strength Training Ebook - 10 Week - Tia-Clair T...

The goal with this program is to help you develop your baseline strength and ability to move heavier loads for multiple reps. It was adopted directly from the program Toomey put to use in preparation for one of her successful title defences at the CrossFit Games. There are 4 sessions each week (except for week 10), and all workouts are explained in great detail (including the how and why of the movement), with accompanying photos provided by Tia herself.

Strength Training Ebook - 10 Week - Tia-Clair T...

The PRVN 8 Week Core Program is the same program Tia uses at the start of each training season, and the workouts are directly inspired by her own tried and true methods for building and maintaining core strength all year round.

I've been coaching people on their nutrition, full-time, online, since 2011. Just as they are held accountable to the training and nutrition targets we set at the beginning, when they check in with me every two weeks with their tracking data, I am held accountable to getting them results.

The biggest difference between the 500th and 100th places and those higher, are strength levels. For athletes that are looking to compete at that level, they would be best served by pushing up their overall strength, especially as it pertains to lifting multiple reps at high intensities. I would recommend this 9 week strength program for functional fitness athletes.

These ladies are strong! If you want to break the top 100 you need to be deadlifting above 300lbs. As with the men, you will notice the trend is for increased strength as you place higher. Wonder why I harp on strength training so much?

AC: Hypertrophy in Functional Fitness is an E-Book explaining the science of Hypertrophy training in the space of functional training. It also gives some example workouts and speaks briefly on supplementation and habits for increasing Hypertrophy. The Get Huge Training program is a laid out 3x per week template. We have specific body part and push/pull and squat/hinge sessions.

I highly recommend our 3 steps To Lean Legs Program. It is an 8-week plan designed to help you get lean and toned without bulking. It consists of a cardio plan, body-weight resistance exercises in the form of short demonstration videos (that you can watch through the link provided in the ebook), full meal plans (regular and vegan), separate recipe eBooks. If you have any questions, feel free to contact us at

30-40 minutes of resistance training 3x a week is adequate. Running is great cardio but since it engages your quads a lot it can also build muscle. If your goal is to slim down your legs, Rachael recommends running for only 20 mins max, 3-4x a week. It would be best to put more focus on power walking. I hope that helps. xx

If you want an 8-week plan that will help you achieve your goals faster, feel free to check out our 3 Steps To Lean Legs Program. It consists of a cardio plan, body-weight resistance exercises in the form of short demonstration videos (that you can watch through the link provided in the ebook), full meal plans (regular and vegan), separate recipe eBooks. :)

Hey so I do track and field and I run sprints so my thighs and calves are muscular. I would love to slim them down so they can look more feminine so I am definitely going to try this out. Thank you so much for all the tips ! I have a question tho. I work out 6 days per week and I would like to know how many times per week should I do HIIT, how many times cardio(and what type of cardio) and how many times strength (like abs routines, legs and arms). Also how long should I work out per day ?

thanks for reaching out!. The 3 Steps To Lean Legs Program is an ebook that includes an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It includes meal plans (vegan and regular, recipe eBooks, and resistance exercises in the form of short demonstration videos.

As for running, 4-5 per week is quite a lot. Rachael recommends a max of 2-3 per week. Anything more may cause bulkiness. Rachael also recommends doing resistance training 3 times per week and walking at least 5 times per week. Aim to walk at least 10,000 steps per day, this makes a huge difference!

Hello Rachael! I would like to know what happens if I add more days of high intensity cardio, for example running 20 min 5 days a week, along with power walking and resistance training of course. Will adding more high intensity cardio bulk my legs or build too much muscle??

Hi lovely,The workouts in the Lean Legs program are 6 days per week so it would be difficult to fit in any other training. Of course, you could still do yoga and pilates once or twice a week if you really enjoy it.

Hi Rachael!I just wondering I am walking 1 hour 5 times per week and I want to do some resistance training for slimmer legs but I do not want gain muscle for my legs so should I do this or your Skinny Leg Ebook Workouts?

Hi!I want to first say I love reading your blog posts, and they have helped me so much! I have a few questions, though. First, you say to do high intensity cardio 3 times a week, but running makes my legs bulky, so is there something else I should do besides that or should I just walk? Also, if running is bulking up my legs, does that mean resistance training, even light like on your blog, will too? Thank you!

Hi Rachel, your blogs did help me getting to know more about workouts. But something is bothering me: will I get muscley leg and calves if I do resistance training as you recommended (thrice a week)? Because I just want to burn fat and not develop any muscle.

I am exercising 6 days a week. 5 days I do elliptical trainer at a moderate-high intensity for 1 hour and 1 day I power walk. I also train legs one day, abs one day, arms one day and full body strength training one day after the power walk. The resistance training tends to be for 20-30 minutes. Is what I am doing wrong? My thighs are getting so much bigger instead of leaning down.

Hi, I am trying to trim my thighs. I am very fit, and for the past 8 years, my week has consisted of 2 strength training days, 3 days of Hiit cardio and 1 day of yoga. I usually try to avoid weightlifting in my arms and shoulders because they tend to get massive if I do anything but body weight exercises but yoga, and stick with Dumbbells for my legs. My diet is pretty sound. I eat clean 90/10. I want to try your workout schedule of:

Hi Racheal.I appreciate coming across your blog. To my own understand I am primarily a mesomorph(according to the survey I took) and am currently trying to devise a strategic workout routine to meet my goals. I want to get rid of some of my excess body fat and get lean and toned. I have yoyo-ed on and off before with my training because I do not like developing too much leg muscle. It is just not my cup of tea. I used to do Insanity workouts 5x a week but I noticed my quads were getting bigger which I was not too pleased about. So I am trying to find a balance because I am worried that doing Max Interval Training will bulk up my leg and at the same time I like seeing results and differences in my body so quickly. I want to stay lean and toned but preferably not too bulky. What would you recommend for someone like me?

Hi Tara, you will probably notice a difference in the first few weeks. I would mix up the jogging and walking. Perhaps jog 3-4 times per week and the other mornings do power walking. Also try to incorporate some circuit training if you can! :) Good luck! xx 041b061a72


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