"How to: Summer Body " by Mackenzie T

In middle school I was always that girl that complained about running the mile and never participated in basketball with the rest of the class. Sports just were not my thing (thank God I get good grades). The older I got, the more important looks became so it was very easy to always pick things I wanted to change about myself. For example, in eighth grade it was all about the thigh gap. I was naturally very thin and likely already had this but I was infatuated with it, don’t ask me why because the answer is that I was thirteen and tumblr was all the rage. I entered high school and continued to eat whatever I wanted without any repercussions and refused the idea of working out. Fast forward to junior year; one day I decided to workout in my garage because I realized complaining was not going to get me anywhere and I ended up sticking with it for a while and actually discovered that I really enjoyed it. Over the summer my friend invited me to the gym and I instantly fell in love with the atmosphere and being around all the gym junkies. I recently hit my one year mark but I can tell you that there has been A LOT of inconsistency because I get lazy and unmotivated just like we all commonly do with everything in life. With summer coming up I thought I would share my tips (even though I am furthest from an expert). The joy that working out has brought me changed my life and I wanted to share the journey in case it inspires someone else. It has made me love the person I see in the mirror even more, I’ve fallen in love with seeing results slowly but surely and I’m over the moon for the moments when I realize each day that I go to the gym I am getting stronger. It is the most rewarding feeling ever when other people notice how hard you are working, I knew I was doing something right when people started asking me for tips and telling me that they really respect what I have been doing.I have set my goals for the future and really look forward to the process. If you take anything from this, my advice is just to find something that you love doing that makes you feel good whether its exercise or not. 

Tips and things to remember:
-No body is the same and no body is perfect. Keep that in mind when you put on your swimsuit for the first time this upcoming summer.
-You have to accept the body you have now to fully appreciate the body that you can have in the future
-Be kind to yourself and choose health for the right reasons not just to look good
-(amounts are based on your individual goals) protein is your best friend and do not be afraid of carbs
-Know that change doesn’t happen overnight and that consistency is key
-Stay hydrated 

Leg Day
*Demonstrations can be easily found on online
*Not every leg day is the same/it’s good to switch it up and try new workouts

Step 1: warm up
*use resistance band if possible to increase difficulty -fire hydrants (2 sets of 10 reps each leg)
-donkey kicks (2 sets of 10 reps each leg)
-side squat walk 2 set of 5 in each direction)
Step 2: workout
-dumbell goblet squats (4 to 5 sets of 10 reps) -hip thrusts with weight (4 sets of 12 reps) -step ups (3 sets of 10 on each leg)
-hip abduction machine (4 sets of 15 reps) -hip adduction machine (4 sets of 15 reps)
Step 3: -stretch!!

Some Alternate Exercises:
-squats -leg press -deadlifts

Upper Body
*I personally love training back and shoulders most

Step 1: warm up
-some cardio if you want :)
Step 2: workout
-bentover row (4 sets of 15 reps)
-lat pulldowns (4 sets of 12 reps)
-lateral raises (4 sets of 12 reps
-front lateral raises (4 sets of 12 reps)
-pick one more machine of choice for back to finish it off
Step 3: stretch!! 

My Go To Protein Shake:
-1 to 2 scoop(s) of chocolate protein

-milk
-ice
-1 scoop of peanut butter -half of a banana
-blend :) 

Some of my favorite foods:
Breakfast
-fried egg on toast 
-banana with cinnamon
 -oatmeal 

Lunch
-rice 
-edamame 
-scrambled egg 
-chicken 

Dinner 
-any meat 
-potatoes 
-broccoli 

Snacks 
-protein bars 
-nuts