Sydney Cummings Houdyshell

🩵 Our last trip as a family of 3 😭 Ever have a trip that feels spiritual? I don’t know if it’s just me, but I feel like this trip was confirmation from Ari that Dustin and I have done well as his mom and dad for almost 3 years and he has faith in our ability to grow as a family still full of love for each other and his new baby brother, Yellow. I caught him so many times just looking into my eyes and giving me kisses on the cheek - I swear he was reassuring me that 1) We can handle another boy like him (lol) and 2) the last 3 years of our lives were everything he needed and more. Blame the pregnancy hormones but I’ve cried about this a few times since getting home! I feel like this little man saw our souls full of worry on how to love another as much as him and he held our faces and said, “trust me, he will feel all the love you’ve given me and together we will expand to love more!”

From the sunshine and slow mornings to the afternoon naps and full hearts at night, this trip reminded us of the deep love and connection we’ve built as a family. This was always a dream of mine when finding out I was pregnant; love and joy that is honest, unconditional, and a family that wants to be together because of the respect and trust they have in each other.

Watching Ari grow into the boy he is today has been the greatest gift of our lives. He is kind, smart, curious, joyful, and full of light. Every hug, every laugh, every time he reached for our hands this weekend felt like his way of saying, “You’re doing great, Mom and Dad.”

And while there’s some fear in wondering how we’ll ever love another baby as much as we love him, this trip reminded us how much we’ve grown with/for him and we will do it again because love multiplies, and this little boy has taught us how to love—big, fierce, and endlessly.

Ari is going to be the best big brother, and we are forever grateful to him for making us the parents we are today and the parents we will be to baby #2. 💙

#Babymoon #boymom #caymanislands

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2 weeks ago | [YT] | 3,225

Sydney Cummings Houdyshell

Somehow it’s time for another new month of programming! Welcome to APRIL…our new program is called PREP! Your workout and stretch calendar is ready now, grab yours here! shop.royalchange.fit/products/prep-april-2025-work…

3 weeks ago | [YT] | 1,054

Sydney Cummings Houdyshell

March Workout Calendar: shop.royalchange.fit/products/heat-march-2025-work…
Brand new platform for my nutirtion/accountability community: royalchange.fit/sydneysquad

If you’ve ever worked out with me and thought a workout was spicy, be ready for a whole month of turning up the HEAT and making sure to dive into the burn! We’re going to dive into this progressive strength training program with you! Welcome to HEAT! My favorite style of training for you and one that I see consistently changing peoples lives is dedicated strength training with an active lifestyle outside of our dedicated workout times. This program is going to bring your hypertrophic training variables, strength challenges, and the promise of challenging workouts no matter what your fitness level. All I ask is that you make the plans to show up, train like every session is your best session, and move your body outside of these workouts.

In the first couple months of the year we worked hard to build habits. The workouts were all 30 minutes, we had consistent themes for the week, and we made sure that at minimum we figured out how to show up. NOW it’s time to make that training time a full training experience in the WAY that you’re working out. You might have 10-15 extra minutes of work some days on top of the 30 minute workouts we’ve done so far this year but because we’ve practiced and built the habit of consistently showing up for the last 8 weeks, we just keep that rolling and move forward with a different level of intensity within the workouts planning ahead for that last round to always be our best round.

The way that strength training works for your body is something that I believe we are growing to appreciate more and more as a community and as the world catches on as well, please remember that strength training is not training with disregard to fat loss. Fat loss is very much a part of this process and even better, your metabolism benefits as well so you can stay fit and strong for a long time! I do always recommend walking or staying active outside of strength training and of course mobility work just to maintain a healthy body internally and externally but if you want to really change the composition of your body, it’s nutrition and strength training.

We’ve all been beginners at something so if you are just starting to train hard, keep going. If you’re just starting to pay attention to your nutrition, keep going. There’s nothing more powerful than a person who won’t give up and in this journey, the more you persevere the more you learn, the better you get at the process that benefits you, and the stronger you are in all facets of life, not just the workouts. Training to be stronger in your body dually benefits your mind, your lifestyle choices, and the way you approach challenges so don’t forget that when you’re choosing the heavier weight for the last round! You’re pushing yourself on the mat to be the best in and outside of our workouts because at the end of the day, we all are working hard to be the best versions of ourselves so we can feel happier, healthier, and stronger in all ways.

In conclusion, HEAT is going to help you embrace challenges instead of shying away from them. Through accepting and taking these challenges head on, are building yourself up to accept everything the journey brings you and you’re prepared for when you start to burn through the last bit of fuel you have. There’s always one more level to our strength and tapping into that brings you so much appreciation for the strength you never knew you had.

What to Expect:
We are going to continue to rock with a combo of brand new and pre-filmed workouts from the channel this month for the added flexibility with three brand-new workouts each week (Monday, Wednesday, and Friday) and two additional sessions linked from our YouTube workout library on Tuesdays and Saturdays which will be added to the HEAT playlist the night before so the workout is ready for you before our normal upload time of 5:00 am ET. Whether you’re working out at home or squeezing in a session while traveling, you can adjust the schedule and workouts and stretches accordingly. Additionally as I am in my 28-31st week of pregnancy, the workouts that are flexible in the program on Saturday will incorporate ab-focused training and more powerful glute training so that you will get a well rounded workout to keep chiseling your core as I approach my core training a bit different for the next couple of months!

Workout Frequency: Five days of programming each week, with a mix of new and familiar workouts added to the HEAT playlist Monday, Tuesday, Wednesday, Friday, and Saturday.

Intensity: We are choosing weights that represent around 75-85% of your max training weights. This means lifting moderate/challenging weights at a consistent intense pace. This allows for strength maintenance, effective workouts for type 2 muscle fibers, and muscle fatiguing challenges that push you towards hypertrophy! You should experience muscular burnout so be expecting this while understanding it’s happening because you are pushing yourself and working hard!

Tempo: We will use a moderate tempo and explosive incentives for training intensity coming in throughout the month. The 2-0-2 and 1-0-2 tempo means you will take 2 seconds to lengthen the muscle, take 0 seconds in the transition time before contracting the muscle again for 1-2 seconds in the concentric portion. Incorporating explosive concentric phases will help get the most for your muscles!

Flexibility: Swap workout or rest days as you need to adjust for your schedule making sure you use these five essential workouts as your reliable plan to kick off March in an epic way no matter what order you crush them in. If you need a longer or shorter workout based on your schedule changing, pick a workout from the channel with a similar muscular focus on keep working hard! Always plan ahead but when life unexpectedly changes, I’ve got you covered.

Variety: Full body, lower body, and upper body training days are built into the weekly plan to provide a balanced approach for your week, as well as two rest days.

1 month ago | [YT] | 1,400

Sydney Cummings Houdyshell

How did you do kicking off February with me today? I'd love to hear you check in that you crushed it in the comments below!

1 month ago | [YT] | 1,258

Sydney Cummings Houdyshell

Grab your GO workout program and stretch calendar before we kick off the program tomorrow!! shop.royalchange.fit/products/go-january-2025-work…

This program balances efficiency and effectiveness with flexibility, supporting strength and intensity in a way that will kick off 2025 the right way! Each week includes three new, targeted workouts (full body, lower body, upper body) and two curated YouTube videos (cardio and abs)  so you can keep progressing without spending extra time planning. You can expect five 30 minute workouts each week, and a stretch calendar that will have a stretch video for every day of this month (even your rest days). Feel free to switch rest days, swap a workout for another workout on the channel that suits your desired duration, or switch up the order of the workouts each week. 

3 months ago | [YT] | 1,267

Sydney Cummings Houdyshell

Our BIGGEST SALE OF THE YEAR FOR BFCM SALE IS LIVE! Items discounted up to 80% off when you use code BFRIDAY10 at checkout! royalchange.fit/collections/all-products

What an honor to be a part of your health and fitness journey as we support you with these pieces to rock while you crush it! We strive to design apparel and merchandise that we believe will remind you of the amazing fitness journey you are on and all you’ve accomplished so far. We’re so proud of what we have designed for you all and I can’t wait to see them fly off our shelves and into your homes! Shop now with code BFRIDAY10 and take advantage of this end of the year blowout sale for Black Friday/Cyber Monday! *Sale ends 12-2-24 at 11:59pm ET!* royalchange.fit/collections/all-products

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4 months ago | [YT] | 254

Sydney Cummings Houdyshell

Baby # 2 coming May 2025 ❤️

We are so excited to grow our family and give Ari a sibling this coming year! I can’t wait to watch the sibling dynamic as I know how much that meant to me growing up and I’ve been laughing thinking about watching Dustin who was an only child experience raising siblings 🤪 what a wild ride, but an indescribable bond these two will have.

This pregnancy has been WILDLY different from my pregnancy with Ari - from the constant nausea and bloating (which I never experienced with Ari) to the way I’m already looking closer to what I looked like at 20 weeks pregnant with Ari and I’m only 12 weeks right now! Second pregnancies apparently hit different, but I’m thankful to even be in the position to receive this blessing that we’ve prayed for and planned for.

As always, I’m extremely grateful for the journey of bringing another family member into our world and excited to do this with my boys who are going to be the best dad and big brother!

Just like last pregnancy, I’m very excited to continue crushing workouts with you and getting stronger together! We filmed 203 workouts while I was pregnant with Ari and I went into labor right after filming a workout one day (and uploaded the workout from our labor and delivery room! 😂). So, please understand - pregnant ladies are pretty strong too 💪 and I’m heading into the second trimester ready to keep crushing it!

Love my family and thank you all for going on this journey and supporting me as a trainer in all phases of life, but also as a wife, a mom, and just as Sydney 💛

#family #baby #pregnancy #fitpregnancy #fitmom #baby2

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5 months ago | [YT] | 8,102

Sydney Cummings Houdyshell

Never miss a Monday! My new program kicks off today and this is workout #1....what a perfect day to start feeling strong and healthy. The holidays are going to come and go and you don't want to wait to feel better. Start today and I'll keep you on track doing every workout with you!
If you need an accountability tool, grab my calendar and stretch program here: shop.royalchange.fit/products/ppl-lite-november-20…

https://youtu.be/KrLkZt5gw5g?si=SmJ9C...

5 months ago | [YT] | 104

Sydney Cummings Houdyshell

🎉We are LIVE! 🎉 Our new Essentials Leggings and Sports Bras are available to you NOW and we can’t wait to see what you pick!
‼️PLUS we have so many of your favorite items marked down up to 80% off‼️

Check the website description for full details for each product! These items are the same fabric as our most recent apparel items with multicolored straps and pockets but these leggings provide a bit more compression around the waist for an extra fit feature and support benefit! We can’t wait to see which ones you pick and can’t wait to see these pieces on your strong body! Let’s celebrate all we’ve accomplished this year with some ESSENTIAL pieces!

shop.royalchange.fit/collections/all-products?srsl…

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6 months ago | [YT] | 733

Sydney Cummings Houdyshell

October is off to a great start! 💙💛 I’m so proud of our current  workout program this month and how everyone is staying consistent with fitness while also enjoying life. Fitness, family, and friends are essential to my happiness and wellness and it felt great to start October with a wedding celebration and a mini, impromptu, WVU track teammate reunion. As the days are getting shorter, colder, and we’re getting closer to the holidays, remember, you’ll never regret working hard, but you might regret not trying. We’re all just one action away from a good mood, creative spark, or boost in our drive to what we want to achieve solely based on the motivation we induce by simply doing the things we know we want to do for ourselves!

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6 months ago | [YT] | 2,542