Samantha Mirenda

Samantha Mirenda Follow

-Weight loss, Strength Training, Wellness-
โ€ขCertified Personal Trainer
โ€ข#BuildATank ๐Ÿ‡ฎ๐Ÿ‡น
โ€ขTraining inquires: samanthamirenda17@gmail.com

4,583 Followers  870 Follow

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โ€œHow do I structure my workouts/ how many reps and sets should I do?!?โ€
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Reps and sets will depend on what your overall goal is in the gym. Here is some starting baselines:
โ€ขGeneral fitness: 1-2 sets, 8-15 reps, 65-85% intensity. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”
โ€ขMuscular endurance: 2-3 sets, >12 reps, 60-70% intensity. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”
โ€ขMuscular hypertrophy: 3-6 sets, 6-12 reps, 70-80%  intensity. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”
โ€ขMuscular strength: 2-6 sets, <6 reps, 80-90% intensity. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”
***these are not customized numbers & everyone is different***
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๐Ÿ“ฉ Serious training inquires DM or email: samanthamirenda17@gmail.com
Finding jeans/ jean shorts that fit waist to booty ratios>>>๐Ÿ˜
โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”
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๐Ÿ“ฉ Serious training inquires DM or email: samanthamirenda17@gmail.com
Pushing through the hard days gets me further than giving up.  #neversatisfied โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”
๐Ÿ“ฉ Serious training inquires DM or email: samanthamirenda17@gmail.com
The three Cโ€™s in thiccc stand for: Curvy, confident, & classy ๐Ÿคช
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๐Ÿ“ฉ Serious training inquires DM or email: samanthamirenda17@gmail.com
HeRe iS hOw yoU caN gEt a flAt tumMy iN foUr wOrkoUts: ***JK***: if you want to lose body fat you will need to eat in a calorie deficit. BUT, here are some of my go-to core exercises:
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โ€ขCable crunch w rope:
Drive your chin down towards your knees to really feel the crunch in your core. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”
โ€ขLeg raise machine: let your legs dangle and lift your legs in a 90-degree angle. Donโ€™t use momentum. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” โ€ขLeg raise machine (twist): raise your knees up high in a diagonal way. Donโ€™t use momentum. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” โ€ขAb roller: slowly roll straight while keeping your body in a straight position. Go as far as you can without falling on your face.
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๐Ÿ“ฉ Serious training inquires DM or email: samanthamirenda17@gmail.com
I have been called overweight/fat, too skinny, too muscular/ manly. -
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Unfortunately, there are people who cannot keep their opinions to themselves even when itโ€™s about YOUR own body. -
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Your body. Your life. Your goals. >>> -
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๐Ÿ“ฉ Serious training inquires DM or email: samanthamirenda17@gmail.com
Kevin Hartโ€™s #irresponsibletour & my heels both had me in tears ๐Ÿคฃ๐Ÿคฃ๐Ÿ˜ญ๐Ÿ˜ญ
1)Hype yourself up
2)If the people in your circle donโ€™t hype you up get a new circle. (Watch out for the โ€œfriendsโ€ who fake support you too ๐Ÿคช)
3) When did my hair get that long?!
I walked into the gym one day knowing I wanted to grow muscle and get stronger. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”
I didnโ€™t know what my journey would hold, but I knew I wouldnโ€™t stop until I reached my goals.
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Three years later and I am still learning, still have my ups and downs, and still pushing towards my goals. -
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๐Ÿ“ฉ Serious training inquires DM or email: samanthamirenda17@gmail.com
Pros of being mesomorph: When you flex you can see muscles you didnโ€™t know you had. 
Cons: Any other time you look like a sausage.
My fitness journey over the years has made me feel confident and strong. (Even though I have my days when I feel like a potato sack). -
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My confidence didnโ€™t necessarily just come from how my physique changed, but also how I was able to put my mind to something and not fucking give up on myself. -
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I am capable of more than I couldโ€™ve imagined. -
YOU are also capable of more that you couldโ€™ve imagined. -
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๐Ÿ“ฉ Serious training inquires DM or email: samanthamirenda17@gmail.com
Have you ever hit a plateau in your fitness journey?
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I used to run the same amount of time at the same speed for months and wondered why I wasnโ€™t continuing to lose weight. -
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The human body adapts fast, so you need to continue to push yourself. Donโ€™t over complicated it! Hard train and train smart!!
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๐Ÿ“ฉ Serious training inquires DM or email: samanthamirenda17@gmail.com