Personal Training by Autumn

fire leg day w my kash ❤️‍🔥

this week I ran my first 5k!! EEEK! I felt so great and I’m certainly excited to do it again. I just wanted to go in and enjoy it without the pressure of high expectations. my goal was just to keep a steady pace and run the entire time, and I did that!! now that I’ve established that I can do that I can set a bigger goal next time :)

my upper body has been absolutely destroyed all week 😅

hit a successful shoulder day while the power was out today..hopefully I can soon have some boulder shoulders 😮‍💨

nothing like a good leg day to feel refreshed 🤍

a tip i want to share: make the most of your reps. if you are speeding through your reps you are wasting them. you will feel the benefit in going really slow and controlled through your reps. muscle growth happens with time under tension so increasing that time is only going to benefit you! to help with timing, focus on exhaling to power you through the movement and inhaling on the release of the movement. exhale on exertion! relax through your breathing and let it pass through you don’t forcefully blow it out or hold your breathe. i hope you find this helpful!

My first ever Trader Joe’s visit! I’m hooked so it definitely won’t be my last. I recently have decided to try to cut out, or at least lessen, the amount of gluten I intake. As of recently, I believe my digestive system has become more sensitive to it. There were so many great gluten free options that kept me excited for this new food journey! Food is fuel so it’s important we give our bodies the fuel it wants and needs 🤍

Hitting goals isn’t easy, I don’t always want to go to the gym. It’s okay to be tired and not motivated. Have the discipline to show up for yourself!! I’ve been so tired this week, but I’ve continued to make time for the gym because after the workout I always feel better. You’ll never regret a workout👏🏼

core work today 🔥

there are so many reasons to work on strengthening your core that aren’t just ‘I want to have abs.’ strengthening your core can reduce back pain, improve balance, posture, lifting mechanics, & stability.
🔥my current favorite core workout: Banded Marches w/ Isometric Press

Happy American Heart Month! ❤️ I have spent the last year focusing on building muscle. Recently I have decided that I want to focus more on my cardiovascular health. Cardio is such an important part of a fitness routine. Some of the many benefits of cardio includes:
❤️strengthening your heart muscle
❤️improve blood flow
❤️improve workout efficiency
❤️decrease risk of heart disease, stroke, & diabetes
During this process I have set personal goals for myself to drop my body fat % in order to truly see the progress I have seen in my muscle growth!

Hi, I’m Autumn! I am an ISSA certified personal trainer. Throughout my own weightlifting journey I found a love for all things exercise. I’m passionate about helping other women do the same. Lifting weight can be very intimidating for women as can an unfamiliar gym space. This is where I can help. My goal is to empower women to feel strong and confident in their own bodies and at the gym. Exercise is a key component to living a healthier and happier life. It gives you energy, tones your body, fuels fat loss, and most importantly makes you feel great in your own skin. I can’t wait to help you transform physically and mentally as I incorporate exercise into your lifestyle.