Certified Personal Trainer

CPR/AED

Women's Fitness Specialist

How to Use Gym Machines

Easy, Healthy Recipes

Stretching & Mobility

Upper Body Workouts

Lower Body Workouts

This home workout only takes about 30 minutes and only requires a resistance loop (dumbbell or other weights optional). 

Complete 4 sets of the following in a circuit:
1) Single Leg Glute Bridges: 10-15 each leg
2) Glute Bridges (add weight &/or band): 15-20
3) Banded Glute Kickbacks: 15-20 each side
4) Lying Leg Raises: 10 each leg
5) Lying Leg Circles: 10 each leg
6) Band Single Leg Deadlift: 15 each leg

Make sure to warm up with my dynamic mobility video and static stretch / foam roll after to avoid soreness. Let me know if you have any questions and enjoy! 

This can be Done with No Equipment

Dumbbell

Resistance Bands

Home Glute/Leg Workout

How to use machines in the gym - Pull-Up machine!💪🏼

If you can't do regular pull-ups, this machine is a great place to start! A few quick tips:

- Subtract the resistance on the machine from your own bodyweight to see how much you're actually lifting

- Make sure to come off the machine slowly to avoid the step flying back up and the stack crashing down (trust me, save yourself the embarrassment)

- Do 3 sets of 6-10 reps at a weight that makes it difficult to finish the set. Once that weight feels easy for 10 reps, decrease it by 10-15lbs and go again.

- Repeat until you can do pull-ups without help!
Hope this helps! Enjoy that new ⏳ figure and sexy, toned back!😉

Gym Racks & Rigs

Specialty Machines

How to Use Gym Machines: Pull-Ups

If you don’t have a double chin, don’t even show me your hip thrusts. 😤

Keeping that chin tucked to your chest keeps your back in a neutral position and helps to activate your core muscles.

Extra Tips:
- Add an extra pad for hip bones protection
- Press through your heels the entire time and keep your chin tucked to your chest
- Lower and raise through your entire body. Don't just drop your hips!

I hope this helps you master this machine in your gym! 

How to Use Gym Machines: Hip Thrust

How To Use Machines in the Gym: The Belt Squat Machine! I've posted this before, but never with these tips!!

#1) You want to attach the belt so that it is snug but also long enough so that when you squat, you can go to full depth. 

#2)  After the chain is connected, slide the belt up your legs until it rests just above your hip bones. Once it's in place, you can stand up and un-rack the weight.

#3) Time to squat! Sit down and back into your heels. Squat right to (or just below) parallel, just like your regular squat form. Use the belt to guide you down then push into the floor to stand back up.

#4) WHY: With this machine you'll get a lot more quad activation with much less lower back engagement. Try this machine to isolate the quads and take pressure off your back. 

Try it out and let me know if this video helped you feel more comfortable trying this unique machine!




How To Use Gym Machines: The Belt Squat

In this video I'm going to show you how to make shrimp ceviche from scratch! It's a super simple, healthy, delicious recipe that anyone could master. Follow along and make it yourself! 

Ingredients:
- Bag of Limes
- Cooked Shrimp
- Red Onion
- Red or Orange Bell Pepper
- Fresh Cilantro
- Sea Salt (Optional: Chili Lime Seasoning)
- Optional: Tostones to eat it with!

Tools:
- Sharp Knife for Dicing
- Lime Squeezer (or a fork if you can't find yours like me)
- Two Large Bowls

Comment below if you love FOOD! And don't forget to like and subscribe. 💪🏼

Shrimp Ceviche Recipe

Another day, another healthy and convenient dinner recipe. I cook daily because I'm not a huge fan of meal prep. But that doesn't mean that I eat unhealthy meals! It is easy nowadays to grab and cook an easy meal in less than one hour. I utilize a lot of frozen veggies and sides like the broccoli and rice in this video to not only lock in nutrients but also lower my overall cooking time.

Check the recipe out and try it for yourself! Don't forget to subscribe and share if you like it!

INGREDIENTS:
1. Chicken Thighs
2. Olive Oil
3. Salt, Pepper, and Lemon Pepper Seasonings
4. Jasmine Rice
5. Broccoli or other veggie


DIRECTIONS:
Preheat your oven to 425. Spread olive oil and seasonings over your chicken thighs on both sides. Place on a tin foil covered baking sheet in the oven. (Option to use a baking rack here on top of the sheet so that the juices drip down for a crispier outside, but it isn't required.) Place in the oven and cook for 20-25 minutes or until the inside temperate of t

Healthy, Easy Baked Chicken Thighs

This booty burn uses a mini resistance loop and can be used as a stand alone workout for beginners or a glute activation/warmup for more advanced glute/leg workouts! 

Complete 2 sets following the audible form instructions as well as the videos for guidance. Let's get those booty gains ready for summer ladies! 🍑

Quick Booty Burn

This is a quick and easy warmup that can be used for any workout. You will feel loose, strong, and ready for whatever workout you're about to follow!

Hey Sweat fam! This warmup covers the entire body, but even if you're doing an isolated workout (aka legs, upper body, etc), this warmup will still be beneficial. 

I will talk you through the entire warmup video as if you're in the room with me one-on-one. Increase your mobility and get your body ready for any workout by following along to this warmup video!

Yoga Mat

Full-Body Warm Up / Mobility

Burn it out with us with this killer leg workout that I came up with: 4 STAPLE leg exercises at 4 sets of 20 reps each. If you like simple, sweet, and effective workouts this one is for you.

Rest periods should be 30 sec - 1min. Make sure every rep is controlled and that you follow the demos in the video for proper form. 

(Struggling with rest periods? A good rule of thumb with high rep/hypertrophy exercises: Recover until your heart rate reaches a baseline of <100bpm)

We started out so strong, but that last exercise at the end was rough.😂 Struggle along with us by following the full workout!

Thanks in advance for your support, as a full time trainer with my own business it truly means a lot.

Want more specialized videos? Reach out and let me know what you want to see! I am a CPT and I also specialize in women's fitness, prenatal, pregnancy, and postpartum training.

4 x 20 Leg Day Workout 

A little bit about me, how I jumped into the fitness industry, became a personal trainer, and started Sweat with Sierra as well as a little Q&A at the end with a couple questions I was asked on Instagram this past week.

Find What Ya Want:
0:00 - 4:46 -- About Me
4:46 - 6:42 -- Question 1: "“Do you track your calories or do you just try to eat healthy?”
6:42 - 10:17 -- Question 2: "How many calories should I eat when I am trying to build muscle and lose fat? What do I do? HELP!"

Thanks for watching my first ever YouTube video! I am so excited to keep creating longer content here for you guys so be sure to follow if you want workouts, more fitness advice, fun recipes, and more.

Find me on other social channels:
Instagram: www.instagram.com/sweatwithsierra
Website: www.sweatwithsierra.com
Tiktok: https://www.tiktok.com/@sweatwithsierra?_t=8iPdmzwWtv1&_r=1

Sierra Carter

@sweatwithsierra

Strength

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