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# The Optimal You | Online Personal Trainers & Holistic Nutrition: Work with us through our revolutionary online personal training systems.

## Sitemaps
[XML Sitemap](https://the-optimal-you.com/sitemap_index.xml): Includes all crawlable and indexable pages.

## Posts
- [Keys To Healthy Skin](https://the-optimal-you.com/keys-to-healthy-skin/): People nowadays are spending a tonne money on skin creams and lotions in hopes of getting healthy skin but what they fail to realize is that what you put on your skin doesn’t really do much for the health of your skin and healthy skin starts from inside, with your digestive system.
- [Quick Abdominal Workout](https://the-optimal-you.com/quick-abdominal-workout/): The beautiful thing about getting a tight and toned midsection is that you do not need to devote very much time to training your abs.
- [T-Bar Rows](https://the-optimal-you.com/t-bar-rows/): The T-Bar row is one of three primary rowing movements performed with a barbell, the other two being the traditional barbell row, and the underhand barbell row.
- [Side Crunch](https://the-optimal-you.com/side-crunch/): The side crunch is an exercise specifically designed to target the abs and obliques.
- [Apartment Gym Workout](https://the-optimal-you.com/apartment-gym-workout/): It is very easy to have a great workout even when there is limited equipment or space available to you at apartment, apartment complex, or small-space apartment living space.
- [One-arm Dumbbell Row](https://the-optimal-you.com/one-arm-dumbbell-row/): The one-arm dumbbell row is a versatile exercise designed to target muscles of the back, and based on how you do it will determine which muscles of the back take on the most amount of stress.
- [Oblique Crunches](https://the-optimal-you.com/oblique-crunches/): As you would expect by the name, the purpose of the oblique crunch is to strengthen, and develop the obliques.
- [Oblique Cable Crunches](https://the-optimal-you.com/oblique-cable-crunches/): The oblique cable crunch is an exercise specifically designed to target the abs and obliques.
- [Machine Triceps Press](https://the-optimal-you.com/machine-triceps-press/): As you can imagine, the machine triceps press is an exercise designed with the intention to stimulate and develop the triceps – but it is also an effective chest, and shoulder builder.
- [Cable Crunches](https://the-optimal-you.com/cable-crunches/): The cable crunch is an exercise specifically designed to target the abs most, of all the primary midsection muscles.
- [Seated Alternating Dumbbell Curl](https://the-optimal-you.com/seated-alternating-dumbbell-curl/): Primary Muscle: Biceps
- [Massaged Superfood Salad](https://the-optimal-you.com/massaged-superfood-salad/): Ingredients:
- [Lettuce Beef Tacos](https://the-optimal-you.com/lettuce-beef-tacos/): A low carb and gluten-free alternative to tacos?  Heck yeh!
- [Shepherds Pie](https://the-optimal-you.com/shepherds-pie/): Enter your stats below to get the amounts of this meal customized to you!
- [Treating Depression Naturally](https://the-optimal-you.com/treating-depression-naturally/): In the United States there are over 12 million people suffering with depression.
- [The Science of Weight Loss](https://the-optimal-you.com/science-of-weight-loss/): North America is currently facing a serious problem with obesity rates being higher than ever.
- [Super Seed Banana Shake](https://the-optimal-you.com/superseed-banana-shake/): A shake high in powerful fats and proteins! Hemp seeds and chia seeds are an excellent source of amazing fats and fiber.
- [Machine Row](https://the-optimal-you.com/machine-row/): Primary Muscle: Back
- [The Beginners Guide to Working Out](https://the-optimal-you.com/beginners-guide-to-working-out/): If you’ve ever wondered: "Do I need a gym membership?" "What exercises should I be doing?" "What body parts should I be training when I go to the gym?" "How many reps should I be doing?" These are all questions that beginners are asking themselves when they have decided to get into shape. As a beginner it's MUCH easier than you think, and it works. Quick Summary: If you are a beginner looking to start working out, getting a gym membership is a good start. As a beginner it is important to include both cardiovascular and resistance training into your
- [How To Naturally Detox Your Body](https://the-optimal-you.com/how-to-naturally-detox-your-body/): The world we live in now is filled with more environmental toxins than ever before.
- [IIFYM For Weight Loss](https://the-optimal-you.com/iifym-for-weight-loss/): This phrase that has taken over the personal training world by storm.
- [The Dangers and Benefits of Drinking Water](https://the-optimal-you.com/dangers-and-benefits-of-drinking-water/): Water has so many incredible benefits for the body, but only if it’s clean.
- [Protein Pancakes](https://the-optimal-you.com/protein-pancakes/): Enter your stats below to get the amounts of this meal customized to you!
- [How Many Reps Do I Need To Do To Build Muscle?](https://the-optimal-you.com/how-many-reps-needed-to-build-muscle/): This is probably the most common question we get asked as online personal trainers.
- [Comparison of Protein Powders for Beginners Working Out](https://the-optimal-you.com/comparison-of-protein-powders-for-beginners-working-out/): What is protein?
- [Does Online Personal Training Work?](https://the-optimal-you.com/does-online-personal-training-work/): Social media has exploded in the last several years.
- [Treating Your Food Intolerances…Naturally](https://the-optimal-you.com/treating-food-intolerances-naturally/): Did you know:
- [Bulgarian Split Squat](https://the-optimal-you.com/bulgarian-split-squat/): The Bulgarian split squat is a great lower body exercise that can be used to target the glutes, the hams, and the quads. Emphasis can easily be shifted by modifying the position of the torso – leaning forward at the hip emphasizes the glutes and hamstrings more, while maintaining a more upright torso position dumps more stress onto the quads.
- [Quinoa Sweet Potato Burger](https://the-optimal-you.com/quinoa-sweet-potato-burger/): Enter your stats below to get the amounts of this meal customized to you!
- [Chia Seed Oatmeal](https://the-optimal-you.com/chia-seed-oatmeal/): Enter your stats below to get the amounts of this meal customized to you!
- [Tomato Omelette](https://the-optimal-you.com/tomato-omelette/): This simple recipe makes for a great breakfast meal or even a late night snack!
- [Coconut Kale Matcha](https://the-optimal-you.com/coconut-kale-matcha/): Get the detox benefits of kale and the superfood benefits of matcha with healthy fats to power your brain for the day!
- [Upright Cable Row](https://the-optimal-you.com/upright-cable-row/): Primary Muscle: Shoulders
- [One Arm Cable Lateral Raise](https://the-optimal-you.com/one-arm-cable-lateral-raise/): The one arm cable lateral raise is great exercise for isolating the medial deltoid (the side of the shoulders), one arm at a time.
- [High Reverse Cable Fly](https://the-optimal-you.com/high-reverse-cable-fly/): Primary Muscle: Shoulders
- [Oatmeal Banana Shake](https://the-optimal-you.com/oatmeal-banana-shake/): Enter your stats below to get the amounts of this meal customized to you!
- [Super Power Shake](https://the-optimal-you.com/super-power-shake/): Enter your stats below to get the amounts of this meal customized to you!
- [Very Berry Shake](https://the-optimal-you.com/very-berry-shake/): Enter your stats below to get the amounts of this meal customized to you!
- [Berries A Whey](https://the-optimal-you.com/berries-a-whey/): Enter your stats below to get the amounts of this meal customized to you!
- [Cinnamon Roll Shake](https://the-optimal-you.com/cinnamon-roll-shake/): Enter your stats below to get the amounts of this meal customized to you!
- [Coconut Oil Shake](https://the-optimal-you.com/coconut-oil-shake/): Enter your stats below to get the amounts of this meal customized to you!
- [Mass Gain Shake](https://the-optimal-you.com/mass-gain-shake/): Struggling to put on the muscle size you want? Try drinking your calories with this shake!
- [Banana Almond Shake](https://the-optimal-you.com/banana-almond-shake/): Enter your stats below to get the amounts of this meal customized to you!
- [Avocado Protein Shake](https://the-optimal-you.com/avocado-protein-shake/): Are you short on time or lack an appetite in the mornings?
- [Avocado Banana Shake](https://the-optimal-you.com/avocado-banana-shake/): Enter your stats below to get the amounts of this meal customized to you!
- [Antioxidant Citrus Smoothie](https://the-optimal-you.com/antioxidant-citrus-smoothie/): Enter your stats below to get the amounts of this meal customized to you!
- [Toned Tummy](https://the-optimal-you.com/toned-tummy/): Enter your stats below to get the amounts of this meal customized to you!
- [Very Berry Detox](https://the-optimal-you.com/very-berry-detox/): Enter your stats below to get the amounts of this meal customized to you!
- [Banana Nut Butter](https://the-optimal-you.com/banana-nut-butter/): Enter your stats below to get the amounts of this meal customized to you!
- [Brain Boosting Berry](https://the-optimal-you.com/brain-boosting-berry/): Enter your stats below to get the amounts of this meal customized to you!

## Pages
- [Exercise List](https://the-optimal-you.com/exercise-list/): View Exercises By:
- [Protected: B.I. Workout](https://the-optimal-you.com/b-i-workout/): Day 1 | Day 2 | Day 3 | Day 4
- [marwabenk](https://the-optimal-you.com/marwabenk/): Day 1 | Day 2 | Day 3
- [Protected: Soroush Samimi](https://the-optimal-you.com/ssamimi/): Day 1 | Day 2 | Day 3 | Day 4 | Day 5
- [Quartantine Home Workouts](https://the-optimal-you.com/programs/quarantine-home-workouts/): WHAT YOU RECEIVE
- [Moms Workout](https://the-optimal-you.com/moms-workout/): Day 1 | Day 2
- [Follow Up](https://the-optimal-you.com/fitness-and-health-quiz/initial-intake/follow-up/): Please complete the following intake
- [Download EBook](https://the-optimal-you.com/about-us/download-online-personal-training-ebook/thank-you/download-ebook/): This E-book contains the top 10 fitness and health tips we can give anymore looking to improve their fitness and overall health!
- [Thank You](https://the-optimal-you.com/account/user-registration/thank-you/): Click here to be redirected to our main member page.
- [Initial Intake](https://the-optimal-you.com/fitness-and-health-quiz/initial-intake/): Please complete the following intake
- [Initial Intake Thank You](https://the-optimal-you.com/fitness-and-health-quiz/initial-intake/initial-intake-thank-you/): You can expect your preliminary results to be uploaded there within 24 hours.
- [Private Content Page](https://the-optimal-you.com/members/private-content-page/)
- [Check Out](https://the-optimal-you.com/programs/check-out/): Shopping Cart
- [Pedi Mirdamad](https://the-optimal-you.com/pedi-mirdamad/): https://the-optimal-you.com/staging/wp-content/uploads/2019/04/meter-overweight.jpgWhat is BMI
- [User Registration](https://the-optimal-you.com/account/user-registration/): Welcome to The Optimal You Please complete your registration below
- [Follow-Up Thank You](https://the-optimal-you.com/fitness-and-health-quiz/initial-intake/follow-up-thank-you/): Please give us up to 24 hours to create your custom plan!
- [Supplements](https://the-optimal-you.com/nutrition/supplements/): Each plan is based on a questionnaire which allows our holistic nutritionist to personalize your plan to you and your goals
- [Thank You Image Upload](https://the-optimal-you.com/fitness-and-health-quiz/initial-intake/thank-you-image-upload/): You will receive an email containing the details of this transaction.
- [Fitness and Health Quiz](https://the-optimal-you.com/fitness-and-health-quiz/): Our fitness and health quiz looks at:
- [Gym Workouts](https://the-optimal-you.com/exercise/gym-workouts/): Home Workouts |Gym Workouts |Exercise List
- [Home Workouts](https://the-optimal-you.com/exercise/home-workouts/): Home Workouts Home Workouts |
Gym Workouts |
Exercise List ABS WORKOUT
Beginner | Intermediate | Advanced RESISTANCE BANDS
Full Body | Lower Body
- [Female Advanced Beach Body Workout Program](https://the-optimal-you.com/exercise/gym-workouts/female-advanced-beach-body-workout-program/): Welcome to our Beach Body Program advanced level. This gym workout program is designed to lose weight and burn body fat, building that beach body. Workout 4 times each week rotating through the workouts provided for the next 4 weeks.
- [Female Intermediate Beach Body Workout Program](https://the-optimal-you.com/exercise/gym-workouts/female-intermediate-beach-body-workout-program/): Welcome to our Beach Body Program intermediate level. This gym workout program is designed to lose weight and burn body fat, building that beach body. Workout 4 times each week rotating through the workouts provided for the next 4 weeks. Once you have completed the last week of this program you can move onto our Advanced level Beach Body Program.
- [Gym Ab Workouts Advanced](https://the-optimal-you.com/exercise/gym-workouts/in-gym-ab-workouts-advanced/): Welcome to the beginner level gym ab workout program! Perform each workout 5 times each week before proceeding to the next workout. Once you have completed the last week of this program we suggest you sign up for a custom workout plan so we can tailor a plan specific to you!
- [Gym Ab Workouts Intermediate](https://the-optimal-you.com/exercise/gym-workouts/in-gym-ab-workouts-intermediate/): Welcome to the intermediate level gym ab workout program! Perform each workout 5 times each week before proceeding to the next workout. Once you have completed the last week of this program move onto the advanced level in-home ab workout program.
- [Gym Ab Workouts Beginner](https://the-optimal-you.com/exercise/gym-workouts/in-gym-ab-workouts-beginner/): Welcome to the beginner level gym ab workout program! Perform each workout 5 times each week before proceeding to the next workout. Once you have completed the last week of this program move onto the intermediate level in-home ab workout program.
- [General Wellness Program for Females](https://the-optimal-you.com/exercise/gym-workouts/general-wellness-program-for-females/): Welcome to the General Wellness Workout Program for females. This is a beginner level workout program great for those just starting at the gym. Perform each workout 4 times each week before proceeding to the next workout. Once you have completed the last week of this program you can move onto one of our other programs.
- [General Wellness Program for Men](https://the-optimal-you.com/exercise/gym-workouts/general-wellness-program-for-men/): Welcome to the General Wellness Workout Program for males.. This is a beginner level workout program great for those just starting at the gym. Perform each workout 4 times each week before proceeding to the next workout. Once you have completed the last week of this program you can move onto one of our other programs.
- [Lower Body In Home Resistance Band Workouts](https://the-optimal-you.com/exercise/home-workouts/lower-body-in-home-resistance-band-workouts/): Welcome to our in home Resistance Band Workout Program (for males and females). This lower body and glute program is performed at the comfort of your own home using body weight exercises and resistance bands. Perform each workout 4 times each week before proceeding to the next workout. Perform this program together with our full body in home resistance band program for optimal results!
- [Advanced Beach Body Program](https://the-optimal-you.com/exercise/gym-workouts/advanced-beach-body-program/): Welcome to our Beach Body Program advanced level.  This gym workout program is designed to lose weight and burn body fat, building that beach body.  Workout 4 times each week rotating through the workouts provided for the next 4 weeks.  Once you are finished repeat the workouts, adding an extra set to each circuit.
- [Intermediate Beach Body Program](https://the-optimal-you.com/exercise/gym-workouts/intermediate-beach-body-program/): Welcome to our Beach Body Program intermediate level.  This gym workout program is designed to lose weight and burn body fat, building that beach body.  Workout 4 times each week rotating through the workouts provided for the next 4 weeks.  Once you have completed the last week of this program you can move onto our Advanced level Beach Body Program.
- [Mass Gain Programs Advanced](https://the-optimal-you.com/exercise/gym-workouts/mass-gain-programs-advanced/): Welcome to our Mass Gain Program advanced level.  This gym workout program is for anyone looking to add size and build muscle.  Workout 4 times each week rotating through the workouts provided for the next 4 weeks.  Once you have completed the last week of this program you can move onto our Advanced level Mass Gain Program.
- [Mass Gain Programs Intermediate](https://the-optimal-you.com/exercise/gym-workouts/mass-gain-programs-intermediate/): Welcome to our Mass Gain Program intermediate level.  This gym workout program is for anyone looking to add size and build muscle.  Workout 4 times each week rotating through the workouts provided for the next 4 weeks.  Once you have completed the last week of this program you can move onto our Advanced level Mass Gain Program.
- [Account](https://the-optimal-you.com/account/): W3dwY3dfYWNjb3VudF0=
- [Order Failed](https://the-optimal-you.com/programs/order-failed/)
- [Order Received](https://the-optimal-you.com/programs/order-received/)
- [Courses](https://the-optimal-you.com/account/courses/)
- [Macro Calculator](https://the-optimal-you.com/nutrition/macro-calculator/): Use this tool to estimate the total number of calories, protein, carbs, and fat to consume each day for your body.   This tool is only used to estimate these amounts, for a meal plan fully customized to you, sign up for a custom meal and workout plan.
- [Advanced In Home Ab Workouts](https://the-optimal-you.com/exercise/home-workouts/advanced-in-home-ab-workouts/): Welcome to the advanced level in-home ab workout program! Perform each workout 5 times each week before proceeding to the next workout. Once you have completed the last week of this program we suggest you sign up for a custom workout plan so we can tailor a plan specific to you!
- [Intermediate In Home Ab Workouts](https://the-optimal-you.com/exercise/home-workouts/intermediate-in-home-ab-workouts/): Welcome to the intermediate level in-home ab workout program! Perform each workout 5 times each week before proceeding to the next workout. Once you have completed the last week of this program move onto the advanced level in-home ab workout program.
- [Full Body In Home Resistance Band Workouts](https://the-optimal-you.com/exercise/home-workouts/full-body-in-home-resistance-band-workouts/): Welcome to our In Home Resistance Band Workout Program for males and females.
- [Beginner In Home Ab Workouts](https://the-optimal-you.com/exercise/home-workouts/beginner-in-home-ab-workouts/): Welcome to the beginner level in-home ab workout program! Perform each workout 5 times each week before proceeding to the next workout. Once you have completed the last week of this program move onto the intermediate level in-home ab workout program.
- [Members](https://the-optimal-you.com/members/): Home Workouts | Gym Workouts | Exercise List
- [Thank You](https://the-optimal-you.com/about-us/download-online-personal-training-ebook/thank-you/): This E-book contains the top 10 fitness and health tips we can give anymore looking to improve their fitness and overall health!
- [Nutrition](https://the-optimal-you.com/nutrition/): Low Carb | Vegan | Vegetarian*All our meals are gluten-free and dairy-free!
- [Programs](https://the-optimal-you.com/programs/): Click On Category Of Meals You Want To View
- [Blog](https://the-optimal-you.com/blog/)
- [Download Online Personal Training Ebook](https://the-optimal-you.com/about-us/download-online-personal-training-ebook/): There is so much information available on the internet nowadays that it can be overwhelming and frustrating to know who to listen to and what to do!
- [Custom Workout Plan](https://the-optimal-you.com/programs/custom-workout-plan/): CUSTOM WORKOUT PLAN WORK WITH US DIRECTLY USING OUR ONLINE PERSONAL TRAINING PROGRAM BUILD LEAN MUSCLELOSE BODY FATACHIEVE RESULTS & GET THE BODY YOU WANTBEGINNER TO ADVANCEDMALE & FEMALE CUSTOMIZED TO YOUR EXPERIENCE LEVEL & GOALS Each plan is based on an exercise questionnaire which allows us to personalize each plan to your experience levels and goals. FULL EXERCISE DESCRIPTIONS Explanations for each exercise will ensure you are performing each exercise correctly and getting the most out of your workouts. AB WORKOUTS The most effective ab exercises that deliver results incorporated into your workout plan! CARDIO PLAN If your plan is to cut/lose weight, we will tell you exactly what to do for cardio, and how often, to shed body fat fast! MONTHLY FOLLOW UPS & UPDATES Your success is our success. Monthly follow-ups and updates will ensure you are on track to achieving your goals. ACCESS TO MEMBERS AREA Access to workouts, abs program, 100s meal ideas, healthy recipes, The Ladies’ Special, exercise descriptions, workouts video, and updated regularly.PGNlbnRlcj5bd3Bjb3Vyc2VfZW5yb2xsIGNvdXJzZXM9IjI2IiAvXTwvY2VudGVyPg==
- [Members Area Features](https://the-optimal-you.com/programs/members-area-online-training/): Our programs are for males and females, from beginner to advanced levels and each program ranges from 5 to 12 weeks. We also have a database of over 200 exercises with detailed descriptions on how to perform each exercise.

## Categories
- [Ab Exercises](https://the-optimal-you.com/category/exercise-list/ab-exercises/)
- [Back Exercises](https://the-optimal-you.com/category/exercise-list/back-exercises/)
- [Bicep Exercises](https://the-optimal-you.com/category/exercise-list/bicep-exercises/)
- [Blog](https://the-optimal-you.com/category/blog/)
- [Breakfast](https://the-optimal-you.com/category/nutrition/breakfast/)
- [Calve Exercises](https://the-optimal-you.com/category/exercise-list/calve-exercises/)
- [Chest Exercises](https://the-optimal-you.com/category/exercise-list/chest-exercises/)
- [Exercise List](https://the-optimal-you.com/category/exercise-list/)
- [Juices](https://the-optimal-you.com/category/nutrition/juices/)
- [Leg Exercises](https://the-optimal-you.com/category/exercise-list/leg-exercises/)
- [Low Carb](https://the-optimal-you.com/category/nutrition/low-carb/)
- [Meals](https://the-optimal-you.com/category/nutrition/meals/)
- [Nutrition](https://the-optimal-you.com/category/nutrition/)
- [Salads](https://the-optimal-you.com/category/nutrition/salads/)
- [Shakes](https://the-optimal-you.com/category/nutrition/shakes/)
- [Shoulder Exercises](https://the-optimal-you.com/category/exercise-list/shoulder-exercises/)
- [Snacks](https://the-optimal-you.com/category/nutrition/snacks/)
- [Trap Exercises](https://the-optimal-you.com/category/exercise-list/trap-exercises/)
- [Tricep Exercises](https://the-optimal-you.com/category/exercise-list/tricep-exercises/)
- [Vegan](https://the-optimal-you.com/category/nutrition/vegan/)
- [Vegetarian](https://the-optimal-you.com/category/nutrition/vegetarian/)