Hi beautiful souls,

You guys told me how much you loved having the structured workouts last week so I am going to try my best to get new ones up each week! This weeks workouts are now up under April 17th – 23rd.

If you don’t like the cardio workout for that day feel free to complete a different one from the cardio category instead!

I’ve gotten this question a lot so I thought I would explain, each exercise gives you 1 minute to complete but if you do not need the entire minute to complete the reps listed (which you won’t for most) just hit the next button. It makes me put a certain time for each and everyones tempo differs so I thought setting them each at a minute would be the easiest.

Happy Monday!

Hi Ladies!

I wanted to update you guys in case you missed my instagram post about the new workouts. I added a section labeled “April 10th-16th” and they are all brand new workouts besides a couple of the cardio ones, those are just my go to’s.

I thought they would help give you guys some guidance and I am going to try to do this every other week!

Those workouts in that order are what my current workout split is looking like lately. I am currently trying to lose body fat hence adding cardio in there. If you are someone who is trying to focus on solely building muscle, I would cut out all cardio except Day 2.

I have also noticed how popular ab workouts are and just wanted to remind you all that even though sore abs is a great feeling, your diet has to be right if you want to eventually see them. You ALL have abs, you just have a layer of fat covering them and to get rid of that fat, you need to eat well and get lots of protein in!

If you’re interested in macros, check out the macro calculator I linked in the last post!

I’ve been getting asked quite a bit how to eat and what workouts to do to reach your specific goals so I thought it’d be helpful to do a post on it!

While yes we all have different body shapes and sizes, when it comes to dropping fat or building muscle it’s science. Just because you have fat to lose on your stomach does not mean you should be doing completely different exercises from someone who holds their fat in their hips and legs. It is not possible to target certain areas of fat on your body. I do the same exercises whether I’m bulking or cutting. The only thing that changes is more/less cardio and my diet. Since my low stomach and back are the places my body stores the most fat, those will be the last place I lose it. Nothing you can do about that, it’s genetic.

The tricky thing about weight loss is, of course, diet. You can kill the workouts and do cardio everyday but if you’re eating more than your body is burning, you won’t see progress.

To lose fat you need to eat in a deficit (less than your total daily energy expenditure, TDEE). To gain muscle, you need to eat in a surplus (more than your TDEE).

To figure out how much you should be eating go here and input all your info.

Then put your results into MyFitnessPal and track your meals! Don’t add your cardio because you already account for that on the macro calculator.

If you have yet to watch my youtube video on ‘What NOT To Do When You’re Trying To Lose Weight’, watch it here.

Happy Sunday Babes!

Hi guys!

There has been some confusion on how to subscribe for premium workouts so I thought I would explain a bit.

The first time you click on a premium workout, you will be promoted to create an account. You need an account to track any of your workouts- free or premium. This does NOT mean you have subscribed. After you create an account and click on a premium workout again it will say you need to subscribe.

To subscribe you will need to go here and enter your email and card information. Your payment will be linked with your account using your email so be sure you use the same email!

You then have 7 days before you are charged to make sure you enjoy the app and want to keep your subscription!

I LOVE seeing pictures of you guys using the app so keep tagging me! Thank you for all the support, I am so happy you’re enjoying the app!

Hi babes! Lots of new workouts are up for you all.

I added some combo workouts if you are someone who can only make it to the gym 3-4 times a week and want to make sure you are not neglecting any body parts or for the days you just want an all over burn (sometimes I’ll do this the day before I leave for vacation).

I also added a couple new sections for ‘Back & Biceps’ and ‘Chest & Triceps’. I decided just because I don’t train with this split doesn’t mean others shouldn’t, so I will work on adding more to those categories as well!

I have also added ‘Blasting Back Fat #2’ in Back Day and ‘Glutes & Hamstrings #2’ in Leg Day. Both are great workouts and I highly recommend checking them out!

If you want access to the premium workouts and your free week trial go to subscribe and enter your info!

If your music stops playing when you open the app or you are experiencing any other technical problems please email support@ccfit.app and they would be happy to fix it for you!

Hi guys!! Welcome to my app! I am so excited to share everything I have been working so hard on with you all!

To help you structure your workouts, I personally aim for 5 workouts per week but if you are a beginner I recommend starting with 3 days a week so you do not get too sore and overwhelmed and give up. Feel free to aim for 6 days a week but be sure you are giving your body at least 1 day a week to rest (along with plenty of sleep throughout the week)

My current workout split looks like this:

Day 1: Legs

Day 2: Chest, Shoulders, & Abs

Day 3: Back & Cardio

Day 4: Legs

Day 5: Bi’s & Tri’s

If I am trying to drop fat I will add cardio on Day 2 and 5.

I recommend doing legs and abs NO MORE than 2-3 times a week (anymore is pointless, they need rest)

If your main goal is to drop fat: Do 3 cardio sessions a week and follow cutting calories

If your main goal is to build muscle (and you understand fat gain may come as well): Do 1 cardio session per week and follow bulking calories

If your main goal is to drop fat AND build muscle: Do 3 cardio sessions per week and follow maintenance calories.

Tweet me with any questions you have @cristinacapron or email support@ccfit.app