“Did you know, muscle burns more calories than fat?”

Did you know…

That muscle burns more calories than fat???

therefore, the more muscle you have, the more calories you burn all day long!

to see more results; 

add weight lifting into your daily workout routine!!


When it comes to weight lifting: Lift heavy; challenge your body!(but be smart & do not hurt yourself)

*Always do a small warm-up, do not work out a cold muscle!!


If you do the SAME exercises every day, with the same weight,

you won’t see as many results because your body gets used to it!


The amount of repetitions you do in an exercise should depend on how you feel; 

ask yourself: Were the last 2 reps of your set too easy? 

Then increase the weight!!



say one week you are doing chest press with 15lb free weights in each hand. 

If this starts to get easy for you, 

then the next week; try lifting with 20lb free weights in each hand.

To avoid injury;
increase your weights 

week to week!

I know that last year I use to do bicep curls with 10lb free weights, 

now I can complete a small set of bicep curls with 25lb free weights.

(insert corny flexing bicep picture here)

This just shows that you can get stronger &

increase your weights to see results! :]


In order to let my muscles rest & recover;

I lift a specific body part daily. My routine looks like this ;


Monday: Chest & Triceps with 20 minutes of HIIT cardio

Tuesday: Core class @ 6am, sometimes 30 minutes of cardio

Wednesday: Back with 20 minutes of HIIT

Thursday: Shoulders with 20-30 minutes of cardio

Friday: Legs (plyos, lunges, squats, jump rope, sprints) + Core

Saturday: REST

Sunday: Biceps & 20 minutes of HIIT + Core


*HIIT = High Intensity Interval Training


*PowerCake Tip:

Split your workouts up into 2-a-days!

I personally go into the gym in the AM & either Lift or do Cardio

Then I come back after classes to do the other!

If I can’t do a 2-a-day, 

I personally will warm-up, lift, & then finish with my cardio.