Hi guys!

I have quite a few updates for you so hopefully these will answer most of the questions I’ve been getting.

Winter Tournament:

Unfortunately the Tournament App is not ready yet so my developers are working hard to have it ready in time for the Spring Tournament that will be opening for enrollment in March. I thought it would be fun to host a 4 week tournament on this app to help get you babes motivated for spring break coming up! I will be posting those details on the App Facebook page and group so be sure to like the page here and join the group here. There will be no extra charge for premium members and there will be a cash prize!

At Home Workouts:

I’ve been getting lots of requests for more at home exercises and while I just added a new week to the “Get Fit At Home ” guide, I am going to focus on recording more at home exercises and adding to there more often. Our gym has been under going a big renovation so there isn’t much space to record them at the moment, but I think the project is almost done.

Stretching:

I highly recommend doing some static stretching after each workout. I just added my updated stretching routine to the “Pre & Post Workout” section on the app, so check that out!

Rest Days:

Some of you have asked which days are best for rest days and there is no right answer. You can take them whenever you need them! Most guides are set up for 2 off days per week besides the first 3 weeks (9 days) of NYNL, and Beginner’s Guide To Fitness, which are set up for 3 workouts per week and 4 rest days.

Abs:

I got a lot of requests for more ab workouts on the app and while I want to give you guys what you want, I do not want you guys thinking doing abs 3 times a week will get you abs faster than once a week because it will not. You already have abs, you just have to eat right and exercise so you can shed the fat that is covering them and give you that toned and lean look. I also have stopped doing most oblique exercises because I don’t have a naturally small waist and working my obliques will make me appear more boxy. I change up the ab workouts on here WAY more than I do in real life. I have two go-to ab workouts (ab wheel & the incline circuit I have posted on here many times) that get me the most sore and work the section of my abs I actually want to grow. That all being said I will work on posting more for you but I just wanted to be honest with you and let you know I don’t actually do many of them myself.

Nutrition & Supplements:

I will post a short version of my nutrition guide on here for the mini tournament but I just recorded an updated supplement video that should be on my YouTube as soon as I get it edited. Subscribe to my channel here.

Updated Exercise Descriptions:

I received a great suggestion from one of you that you’d like to know which muscle(s) you’re targeting with each exercise so I spent basically my whole Sunday going through every exercise in my library to update the descriptions. Honestly don’t know why I hadn’t already done that but I hope it’s helpful!

Music Player:

EDIT: Mine is actually working perfectly with Apple Music, iTunes, and Spotify. If you are still having troubles, trying updating your app and phone software. For those of you experiencing problems with your music stopping while using the app, I am sorry. We had it figured out and then Apple had to go and switch things up and they’re making it extremely difficult for us. For now, there is a music note in the top right corner of the home page that you can use to play your iTunes or Spotify library. We are looking into adding the option to select a specific playlist from your Spotify library like you can in iTunes. I’m sorry for the annoyance, it is aggravating for us as well and we’re constantly looking for ways around it.

That’s all for now, thank you for reading if you made it this far!

xo

Cristina

Helllloo my lovelies!

I hope you had/are having an amazing time celebrating the holidays with loved ones! I know I am but I am also very excited to get home and get back into my routine.

I just added the first week to my new guide “New Year, New Lifestyle” and this guide is going to start off as 3 days a week and then increase to 5. I think this way it will be much easier for beginners to adjust to getting to the gym without feeling too overwhelmed.

If you need help figuring out how much to eat to reach your goals, check out katyhearnfit.com and use her macro calculator. Be sure you select how often you WILL be exercising instead of how often you do now.

If you are someone who is looking for a little more guidance from me in the nutrition and coaching department, I have my Winter Tournament coming soon on my brand new tournament app! Be sure to stay up to date here and on my social media for more info regarding that. For now, there are some details on my website cristinacapron.com. I will announce the enrollment date as soon as Apple has approved the app and we’re ready to go!

Happy New Year babes!

A few tips to help you stay motivated this holiday season!

1) Remember to give yourself a break (aka go easy on you).

According to the National Institutes of Health, the average American gains about 1 pound during the winter holiday season, far less than the 5 to 8 pounds commonly believed. If you take away nothing else. Remember to cut yourself some slack. A few too many slices of pie or a missed workouts won’t spell disaster! This is a hectic time of year, but don’t let the holidays create a negative mentality that has you pausing your health goals until New Year’s Resolution.  You’ll always have a new day with which to set new goals.

2) Traveling much? Try combating craziness with compassion.

“Instead of being threatened and destabilized by other peoples’ energy, neuroses, or craziness, I actually view them from a place of compassion and friendliness,” says David Perrin, executive director of education at MNDFL, the buzzy, next-gen meditation studio in New York City. “I say to myself: Of course they’re anxious, frightened, and in a rush—we’re all traveling. It’s stressful!” And if that doesn’t work? “I like to imagine I’m a character in a movie. As I look around me and watch everything unfolding, I pretend it’s all part of a story.”

3) Don’t go at it alone. Find accountability!

The hustle of the holiday season is REAL. If you don’t make it a point to stay on track of your fitness goals – it is easy to stray. Text a friend when you are planning to workout, post your plans online or use SIRI to set reminders so your exercise date won’t slip your mind, even on your busiest days!

4) Turn chores and to-dos into micro workouts. When you are traveling or home for the holidays, don’t just think about a “full workout.” Focus on micro-workouts and turning activities into progress. Think of this. You’ve got 20 minutes with a dish in the oven. Instead of waiting around, get a quick sweat in with a 15 minute HIIT workout or a few Ab workouts! 

5) Have family or friends who don’t support your fitness goals? 

First, really listen and try to hear where their comments are coming from. It is entirely possible your family or friends don’t understand your goals and why you are committed to your fitness so always explain yourself (calmly). Know that some opinions cannot be changed but take the time to listen and make adjustments to your own regiment to accommodate the holiday season. 

6) Pre-eat before the big meals. 

Calories can add up quickly over the holidays between the parties and family gatherings. To prevent eating too much, try eating something healthy with a large glass of H2O before showing up for the “big meal.” 

7) Sometimes winning means coming in last. 
Be the slowest eater at the table. Slow down your meal by challenging yourself to chew each bite 15 to 20 times, putting your utensils down between bites. Aim for 30 minutes per plate. Above the health benefits, you’ll get a chance to truly appreciate the meal! Always wait 20 minutes before going back up for seconds (or thirds). Pro tip? Use the smallest plate whenever possible! 

8) This holiday season – think interval. 
Interval and HIIT training help you not only burn fat and calories faster than exercising at a consistent state, interval training also strengthens your heart and keeps it healthy. Working out in 20 to 30-minute intervals with 15 to 60-second bursts of activity is the key to holiday interval training! 

Hi babes!

I’ve been getting a lot of questions about the time limit for each set and I just wanted to let you know that I have to put a time in there. You do not have to complete the reps slow or fast enough so that it is exactly 60 seconds.

If I have given reps, follow those. If I have only given a time (ab exercises, HIIT, or cardio) follow the time.

If you complete the exercise in less than 60 seconds, you can hit the skip button to move on to rest or the next exercise. If you do not need the amount of rest that is given, you can skip that as well but I would recommend resting at least 30 seconds between exercises, unless of course they are supposed to be performed as a superset.

Cristina

Helllllooooo my beautiful babes!

I decided to create this new guide as I do the workouts so we can all do them together and so I could get it up faster for you!

This guide is focusing on fat loss and I divided the upper body days into 3 separate days again since you guys said you liked that better, BUT I will incorporate shoulders on Day 5 as well as Day 2 because I luv shoulders. If you want to exclude the shoulders on Day 5, feel free.

If you are like me and are still bulking, exclude all cardio except Day 3 and be sure you’re eating bulking calories. I have linked the macro calculator I use on previous posts.

If you still have not joined the Facebook group, you can do so here.

xo

Cristina

Hi my loves!

I just finished adding another week to the “Get Fit At Home” guide and another leg day to “6 Weeks To Bigger Cheeks”

I am also working on a new guide that will focus on weight loss and be very similar to the “Fit For Summer” guide but with all brand new workouts so be on the lookout for that!

If you have not already joined the Facebook group for the app, click here to do so. This group allows you all to connect, ask questions, and share recipes and other helpful information with one another!

If you are having trouble figuring out how much you should be eating to reach your goals, please check out this macro calculator!

Cristina

HELLOOOO my beautiful people!

So to start, I have created a facebook group you guys can all join so you can keep in touch, ask questions, and support one another! No matter what your goals are or which guide you are doing- click here to join!

You may have already heard me talking about this guide but if you have not, I have created a brand new guide that focuses solely on building muscle! I am currently starting a year long bulk and thought it would be fun to share what I am doing with you all! Week 1 is currently the only week up but I should have the rest up within a few days.

Like all of the guides on my app I cannot add anymore than 45 days so it is meant to be repeated! Each workout is different so repeating it should never feel boring (unless you’ve repeated it like 45 times, then I understand. BUT I will have a new guide out before I let that happen hehe)

Even though it may sound like it focuses only on building the glutes, it will also focus on building your legs and upper body as well!

I have added in some warm up sets to the beginning of each workout so start with a lower weight and when the reps decrease, increase your weight.

If you are someone who is worried about looking bulky (it is extremely difficult to look bulky but I will never tell you to train a certain way if you aren’t comfortable with it) then just don’t increase your weight once you like the size of your arms!

This is a new split for me but I wanted to switch it up and see how I like it! I have only added 1 day of HIIT just to keep my cardiovascular system working properly and I will not be doing any other cardio (unless I am dying for a good sweat, but that just means I can eat more!)

The most important part of building muscle is making sure you’re eating enough! If you’re not eating enough you’ll never see results. Yes this means you may have to gain some fat but who cares. Do it for the booty gains!! My goal for this bulk is to be more confident than ever in my skin regardless of how high my body fat % is.

Use this macro calculator to see how much you should be eating to reach your goals!

Hi dolls!

I have finally finished the at home training guide and it is now on the app under “Get Fit At Home”.

All you will need to complete these workouts are 2-3 sets of dumbbells (the more the better), a yoga mat or carpet/rug, resistance band (I got mine in a pack of 3 from target), and a bosu ball.

If you are not able to make it to the gym one day, just substitute that day with the same muscle group from this plan!

This plan is beginner friendly if you’re willing to push yourself!

I can’t wait to hear how you like it!

xo

Cristina

Hi guys!

I am currently working on an at home training guide for those of you who aren’t able to make it to the gym or prefer to workout at home! The split will be the same as the ‘Fit For Summer’ guide so if you are someone who usually goes to the gym but don’t have time one day, you can just do that body part in the at home guide and then move on to the next body part in the gym tomorrow! (Hopefully that makes sense).

If you have already completed the entire ‘Fit For Summer’ guide, congrats!! I will be adding 2 more weeks to it (that’s all I can possibly add) once I complete the at home guide but I have some new exercises I need to record as well so you guys can try them out! In the meantime, you can either do some of the other workouts on the app, or start the guide over! Progress is all about consistency.

Keep it up babes! I love hearing how your workouts are going!

xo

Cristina

What’s up guys!!

I have finally finished the beginners training guide and am so excited for you to try it! These workouts are created for someone who has never stepped foot in a gym or usually only does cardio and wants to start weight lifting!

It was created for 3 days a week and will last for 10 WEEKS! Once you have completed this guide you will be ready to move on to the fit for summer guide or whatever intermediate/advanced plan I create next!

I have also started a series on my youtube channel specifically created to help teach you the ropes and give you tips and advice on how to start your journey. You can watch the first video here!

Feel free to leave suggestions for videos you’d like to see on my youtube!