The following is roughly an hour long workout that seeks to mobilize and activate tight and underactive muscles surrounding your knees, hips and shoulders. After about 25 minutes of mobility and stretching, there is 15-20 minutes of activation work with minibands. Then the workout concludes with 10-15 minutes of full body strength work.
If you’re interested in purchasing the minibands we use in class, click here.
**If you have chronic health concerns, please consult with your doctor before trying any of the following, to make sure that exercise is right for you! **
Session #16 (5/5/21)
Supine Mobility → 2 x 20 s. Each
Knee to Chest
Glute Bridge Marches
Quadruped Mobility → 2 x 20 s.
½ Kneeling Adductor Stretch
PUP Spider Abbreviated Flow
Standing Mobility → 2 x 20 s. Each
Knee Hug + Quad Pull
Side on A-Skip
Open the Gates
Close the Gates
Body Weight Squats
World’s Greatest Stretch
A. 3 x 20 s. Each (Band Above Knees)
Fire Hydrants (L)
Fire Hydrants (R )
B. 2 x 20 s. Each (Band Around Wrists)
3-Way Seal Claps
T-Downs (10 s.)
C. 2 x 20 s. Each (Band Around Ankles)
Hop Scotches (Low/Tall)
2 in 2 out
D. 2 x 12 s. Each (w/ 2 s. Pause)
Backburners (T’s/Y’s/I’s/W’s/Hands Behind Back-Palms Up/Palms Down
Full Body Strength 2 x 20 s.ON/ 10 s OFF
Iso Squat Hold + Reps
Split Squat Jumps (L)
Iso Squat Hold + Miniband Rows
Split Squat Jumps (R )
Lateral Lunge + Curtsy Lunge (L)
Lateral Lunge + Curtsy Lunge (R)
If this workout interests you, please e-mail: firstname.lastname@example.org for details on how to receive the recording or to get on the mailing list for future live workouts!
Yours in Fitness and Health,
Your Final Reward Will Be Heartache and Tears, If You’ve Cheated the Guy in the Glass.
What separates those that achieve their fitness goals, and those that consistently do not, are most likely found in my top 5 lessons I’ve learned over the last decade. These lessons have become pillars and have shaped my own training habits, as well as the routines of thousands of clients I have worked with. Similar to lessons #10- #6- which I shared in my last post– none of these are particularly ground breaking or original to me. Despite their simplicity, most of these top 5 lessons are found in countless individuals who routinely achieve their fitness goals.
I implore you to take the time to evaluate your own fitness lifestyle and overall health, and objectively analyze whether any of these lessons can positively impact your daily training habits!
Top 5 Lessons
#5 Chart Your Workouts to Tangibly Measure Progress
Are you old school? Or head over heels in love with technology? Or are you like me and like a blend of both? I personally love technology for monitoring my heart rate, my daily step total, tracking distance for runs and walks; but I love being old school for charting my workouts. From my first workouts that started this journey over 10 years ago, all the way up to the present day, I have charted my workouts in a marble composition notebook, with each day separated by post-it notes. (The reason I organize it like that, is so week to week I can just look directly above and see what my weights were.)
Part of my need to chart my weights is most likely rooted in the fact that I was a college athlete, and getting stronger was a necessity. Add in the fact that my sport in college was baseball, and it’s no wonder why I love analyzing my “stats” from the weight room. It is perfectly fine to not be as in love with this aspect of the process as I am, however, I do feel it is an extremely valuable component to your fitness routine, for 2 main reasons.
First, charting your weights will tangibly allow you to see your results. Are you having these types of conversations with yourself? “I’m pretty sure I just hit a PR for “x” rep total” or “I think I just finished that HIIT workout 1 minute quicker than last week.” By charting your weights, you take the guessing out of the equation, and you can tangibly see your results- or lack thereof! If you notice you’re not progressing in the right direction, then it’ll give you a quicker clue to get back to the drawing board and make an adjustment!
Secondly, I can personally say that having 10 years-worth of exercise journals on my book shelf is one of the most satisfying components of my fitness journey. There is certainly a pride factor in filling up a composition notebook, cover to cover with literally thousands of pounds worth of weights charted. No matter how successful you are in achieving your fitness goals, everyone has down days where you question what you’re doing and/or why you’re doing it- having these journals sitting on my bookshelf though has served as a source of motivation. Almost like an imaginary gym partner, the charting of my workouts has held me accountable for 10+ years and I don’t ever plan on changing.
*Side note- there are plenty of great apps (My Fitness Pal being one of them) that allow you to chart your workouts on a device of your choice. My preference is pen and paper, however, I know that is abnormal in 2020. Find an app that works for you, and you will still be able to reap the exact same benefits I outlined, just on a different platform!
(To see an in-depth look at the benefits of charting your workouts, click here)
#4 Don’t Major in the Minors
Regardless of whether your goal is to build muscle, burn fat or exercise for general health, there is one principle that holds true- do not major in the minors. In other words, you must spend the bulk of your time focusing on compound moves, as opposed to isolation work. (Reminder: compound moves are those that are multi-joint, versus isolation exercises, which are single joint.) Unless you are one of the fortunate few without a busy, structured, daily schedule, time is usually of the essence when it comes to working out. Your goal should be to spend around 45-60 minutes training, and that (combined with proper nutritional habits) should put you well on your way to achieving any goal. If there’s only a 45 minute window to train, you would be best served choosing exercises that provide the absolute most bang for your buck, to maximize every minute you’re in the gym.
Not every one of these movement patterns needs to be in every single lift. It very much depends on how you choose to organize your training days. For example, if you have a Full Body Training Split, 3 days per week, then you’ll want to hit each (or minimally most) of these in a workout. Conversely, if you’re training in an Upper/Lower split then you would break it up accordingly. Even if you break your workouts up into a Bodybuilding Style Split, you still need to put the emphasis on the compound moves. In other words, you shouldn’t be focusing on the Pec Deck or the Leg Extension machine until you’ve completed your Presses or Squats/Deadlifts respectively. Regardless of what muscle you’re aiming to build or develop, a compound move will almost always still develop it best. For example, a Supinated Grip Chin-Up is one of the best exercises for building your biceps. Similar, to a squat or lunge with proper depth being ideal for developing glutes.
Social media has done an incredible job connecting the world, however, it makes it extremely difficult for an individual to maintain a consistent routine, rooted in the basics. If you follow a decent amount of fitness pages, you can’t scroll through an Instagram feed without seeing several “new variations” of exercises. While this can be great for adding spice to your workout, it can also completely hijack your consistency in performing the basics. Like I mentioned in my last post regarding ‘growing your own personal Exercise Encyclopedia,’ it’s so important to know and be comfortable with variations, however, they should never take precedence over the major moves.
Objectively look at your workout and the exercises you are currently performing. Compare that with the amount of time you have to spend in the gym and ask yourself: ‘are you fully maximizing your time?’ Remember, compound moves build the most strength and muscle, burn the most calories and subsequently positively improve your metabolism the best. Never major in the minors!
#3 Supplementation is Extremely Overrated
There’s an adage regarding weight loss that says, “You’ll never out-train a bad diet.” The same is true regarding supplementation- you’ll never be able to use supplements to replace poor nutritional habits, or a lack of training. Over the years, I’ve been asked hundreds of times by clients and every day gym goers, what’s the best pre-workout/ post-workout/fat-loss/BCAA supplement etc.?
It’s admirable to ask a fitness professional this question and not just type it in on google, however, the answer has always been the same and most likely disappointing to them- it depends. Every single person is different and responds differently to supplementation. I usually recommend that before they start jumping off the deep end into the wild west of the supplement world, take an objective look at your training and nutritional habits first.
If you’re not eating or hydrating properly surrounding your training session, and you’re only doing 3 sets of 10 with sub-maximal weights, with your rest times being wildly inconsistent, then supplementation is not going to fix your lack of results. This is the “magic pill” syndrome, where most people are looking for the quick fix. They want that supplement “stack” that is going to just catapult them towards the results they want. Unfortunately I have bad news- there is no magic pill, or supplement stack- it begins and ends with YOU and the effort and commitment you put into training hard and eating right, most of the time.
Over the years I’ve taken many different pre, intra, and post-workout supplements, and yes I have some preferences that have certainly assisted in my performance and then recovery, however, when I first started 10 years ago, I did not take any supplements. I also always cycle off supplements as well- the bottom line is nothing you see in GNC or Vitamin World is FDA approved, and we don’t really know the long term effects on even the safest products on the shelf. The supplement industry (and fitness industry in general) are still in its infancy stages, so to be taking any supplement long-term, I feel is risky.
There are natural (and cheaper!) ways to achieve the same basic effects as some of the supplements you pay $30-$60 for. In lieu of a pre-workout, you can have an apple with peanut butter and some black coffee. Right there you’ve got some natural sugar (from the apple), protein and a little carbs from the peanut butter, and caffeine from the coffee. Yes, most pre-workouts have varying amounts of BCAA’s in them to assist in “muscle buffering capacity” (in other words, prevent the build up of lactic acid, and thus enhance performance). However, the research on BCAA’s is relatively inconclusive with their actual benefit in regards to supplementation. We produce essential amino acids continuously in our body, and ingest the rest through proper nutrition. I would argue, you’re need for a pre-workout would be more placebo-based than anything else.
Post-Workout (depending on the time of day you train) you can have a recovery meal, rather than a recovery shake. Eggs and oatmeal in the morning will give you protein and complex carbohydrates, while grilled chicken and brown rice give you an afternoon or evening option. The main purpose for taking a post-workout shake is to assist in the process of muscle recovery- helping to repair the broken-down muscle fibers. However, eating a meal high in protein with a side of complex carbohydrates, will just as effectively assist in muscle recovery- again without spending the large amount of money on a product that may or may not have the advertised ingredients! (Any supplement that is not 3rd party tested, has often been debunked on not having the amount of protein advertised on the label)
In conclusion, supplements can certainly assist in your fitness journey. However, they must be viewed strictly as supplemental to great training and nutritional habits. If you don’t have either of those, then there is no legal supplement in the world that will fix your issues. If you do find some supplement combinations that work for you, be sure to cycle off them for at least a month at a time to let your body reset. Listen to your body honestly and if you feel any sort of chest fluttering or GI distress, immediately stop taking the supplement and turn to a more natural option.
There is no magic exercise combination or one special diet that will make your fitness dreams a reality- in order to get your body to change, you must get yourself outside of your comfort zone. This should occur in the gym through vigorous exercise, in the kitchen by making proper nutritional choices and with recovery, by turning off the TV and getting the proper amount of sleep. (For my purposes, I want to focus on the training benefits of getting comfortable being uncomfortable!)
When you initially begin your fitness journey, doing 3 sets of 10 for sub-maximal weight for 6 or 8 exercises, each training session will yield results- especially if you were doing little to no weight training previously. However, after several weeks, your body will stop adapting and you’re going to start blaming things like genetics, or you’ll think you’re doing the wrong exercises. Your commitment will naturally start to wane, and next thing you know, you’ll be back to an inactive lifestyle, falling well short of achieving your goals.
In order to get your body to change, you must give it a reason to change. For example, if you want to break a PR on an exercise, training sub-maximally at higher rep ranges will not help you achieve your goal- you must train with your max weights, and push yourself beyond the point of failure (with the help of a spotter of course!). If your goal is to build muscle, then you can’t do individual exercises with just 3 sets of 10- you have to get outside your comfort zone. Add in volume by pairing exercises and perform additional sets, making your sets more like 5 x 12 or 6 x 10. In order to lose weight, there has to be components of your workout where your intensity is through the roof- whether that’s through a HIIT circuit, metabolic finisher, or sprint workout. Look at your workouts and honestly ask yourself, are you pushing yourself outside of your comfort zone?
Physical change will never occur comfortably. You’ve got to feel your muscles on fire at times, your lungs burning so bad your doubled over, or have a spotter help you complete a set. These are examples of living outside your comfort zone within the gym. Getting comfortable being uncomfortable will be initially challenging mentally. The key is being able to turn your brain off and push through the imaginary pain.
I say “imaginary” because when your muscles are burning from lactic acid, or your lungs are on fire because you’re sprinting or going so hard with an exercise- that’s pain that will immediately go away once the exercise is stopped. It’s important when you’re pushing yourself, to distinguish between this imaginary pain and “real pain.” Real pain would be a shooting sensation in your joints (knees, shoulders, elbows, ankles and lower back)- if you experience that type of pain- that is grounds for not pushing through. Understanding this key difference is essential in living outside of your comfort zone. Know that the burning of imaginary pain is only temporary, and once the set is concluded you’ll feel better, but not before your body has been given a reason to change!
Keep in mind, you cannot train exclusively outside of your comfort zone though- this would certainly be grounds for injury. You must pick your spots, whether it’s the last few sets of a sequence, or a metabolic finisher to the workout- those are great times to go beyond the point of failure. Having these moments within your workout will exponentially improve your mental state as well, because you’re performing a perfect simulation of life. You’re imposing controlled adversity upon yourself, understanding that it’s only temporary so you’ll continue to push through until the set is complete!
When people ask me how I’ve achieved the physical goals I’ve set for myself, my answer is extremely simple- when everyone else stopped at rep number 8, I’ve developed the ability to turn my mind off and push to 15. When everyone else was jogging for the last 30 seconds, I was all out sprinting until I couldn’t take another step. I implore you to give your muscles and your body a reason to change- and watch the results take off!
#1 Consistency is KING
In each of the lessons I’ve learned over the course of the last 10 years, there’s been one single underlying element, that has made all the difference: the ability to consistently repeat healthy habits. Every training goal I’ve set for myself, or clients, has been achieved through a commitment to consistent and positive action. Being capable of repeating healthy habits will make any fitness goal you set for yourself attainable.
Over the years, I have routinely fielded variations of the following questions:
“What is the best workout?”
“What is the best diet?”
“How many days per week should I be training?”
“How long should my training sessions be?”
“How can I lose weight/build muscle/gain strength?”
While there are individual nuances that go with each of these responses, there is one truth that is present in every single answer- CONSISTENCY IS KING. Whatever goal you have, and whatever route you chose to take to reach that goal, is your own individual decision. There may be a more efficient way or a safer way to reach your goal, however, there is really no wrong method- as long as you can be consistent.
In order to achieve your health and fitness goals you must be consistent in each of the following areas:
Being consistent with your recovery starts immediately after your training session. At the conclusion of your workout, it is imperative to rehydrate, and consume a protein filled meal or a shake. From there you must continue to stay hydrated throughout the day, and also take advantage of recovery methods such as foam rolling, extra stretching, a massage, hot bath, etc. The last piece to your daily recovery should be a commitment to getting a great night’s sleep.
Everyone is different regarding the amount of sleep they need; the old adage of adults needing 8 hours of sleep is not necessarily true (or sometimes realistic- if you’ve got a new born especially!). Some need 10 hours of sleep to function highly, while others only need 6. The biggest challenge for you, is to find the right amount of sleep that works for you, then work to consistently hit about that hour total every night. It will take diligence to turn off the tv and miss the end of a sporting event or show, BUT, consistently getting the proper amount of sleep will do wonders for how your body responds and recovers to vigorous training!
As I mentioned in my last post, it is important to view your eating habits as a nutritional lifestyle as opposed to a diet. Diets are short term, and often present a “restrictive mindset” regarding what you can’t eat. You don’t need to be perfect with your nutrition to get great results- you just need to be consistently good! My recommendation that I’ve used for years is make your goal to have 19 out of 21 meals per week be nutritious and wholesome meals- leaving you 2 flex options, that ideally you’d have on non-consecutive meals. If you make the proper nutritional choices 19 out of 21 times that leaves you at a 90% success rate- which combined with proper training habits, will over time yield sustainable and lasting results!
Also aim to be consistent with your meal timing- don’t bounce from intermittent fasting, to 6 meals per day to 3 meals per day- let your body get into a routine nutritionally as well. Commit to a style of eating, and stick with it for at least 4-8 weeks to evaluate the results and if it worked for you. Remember there’s no universal right or wrong style of eating; individually it depends on what you can do consistently for 6 months, a year, 5 years etc.
Training Frequency & Exercise Selection
I’d rather see a new client walk in the gym doors 3 days per week for 6 months than 6 days per week for 3 weeks. This is the ultimate test of slow and steady wins the race. The natural tendency, based on the type of society we live in, is that we want our fitness results yesterday! That desire must be put on the back burner- let it fuel your passion to keep showing up week in and week out. However, resist that temptation to hit two a-days 6 days per week. That is a recipe for burning yourself out, through either mental exhaustion or injury.
If you’re going from no activity to deciding it’s time to go to the gym, I’d start with 2 or 3 days per week. Especially if you’re resistance training, this will allow for the proper amount of recovery between sessions and it will also keep the entire process fresh (Remember, don’t confuse this recommendation with me saying you’re only getting 2 or 3 days worth of activity- I want you to have “Active Rest” on your days off from the gym as well). Gradually after a month or two of consistently hitting your 3 days per week, then maybe consider adding in an additional day. The worst thing you can do though, is go to the gym 6 days one week, 2 days the next then 4 days after that. Start small and work yourself up in gym frequency so your body can get into a routine as well as avoiding burning yourself out.
Once you’ve got your gym frequency down pat, it’s time to evaluate your exercise selection. It is important to always having your training sessions centered around fundamental movement patterns- regardless of your goal! The compound moves I mentioned before- squats, deadlifts, presses and rows- should be the basis for every training session. In order to achieve your goals, you must consistently perform these movement patterns with the proper variables (reps, sets, rest time). If you constantly are doing “new” workouts, with no emphasis on the fundamentals, then your body will never get stronger or progress in any one area. Essentially, you’d be spinning your wheels in terms of reaching your goals!
How to Become Consistent?
In order to become consistent in all 3 aspects of your fitness journey, you must fall in love with the process. As difficult as this might be, if you’re truly committed to your fitness goal, you must be invigorated to walk through those gym doors, or roll out your yoga mat, or meal prep your weekly meals. Some ways to help embrace and ultimately love the process, would be to clearly identify your “Why?” Are you exercising to fit into a wedding dress? Because a doctor showed you blood work results? You want to live a long and healthy life for your spouse and children? Your “Why” should give you goosebumps when you think about it, and should put some pep in your step when you think about the journey you are on.
The next key to being consistent is to set a workout time that is non-negotiable for you. As I’ve mentioned previously, I feel early morning workouts to be superior- mainly from a consistency standpoint. If you want to consistently complete your workouts, perform them early in the morning, before life can get in the way. If your fitness goal is important to you, you’ll make the lifestyle adjustments to make that happen.
The final aspect to making consistency king, is to always start small. In an instant gratification society, you must have patience and not burn yourself out. 10 years ago, I started exercising with a 3-day split with each workout being only 45 minutes. I did that for almost 3 months, before I only added in 1 more day. For years prior to this, I had been a yo-yo gym goer, where I was notorious for hitting 6 days per week and then I’d lose interest after about 3 weeks. Doing only 3 days per week, with quicker training sessions was perfect for me. It was enough time in the gym to start achieving short term goals, but it was also infrequent enough to keep everything fresh and not burn me out. When looking to build your consistency, start small and build a sturdy foundation in all aspects!
There are many aspects of my actual training style that have been tweaked and changed over the years. I’ve gone through different phases of bodybuilding, powerlifting, Olympic lifting, kettle bells and multiple Half Marathon Trainings. The lessons I’ve learned though have been intrinsic and present through each of these stages. These pillars have allowed me to achieve every fitness goal I’ve ever set for myself and help countless clients achieve theirs.
As I’ve mentioned multiple times, prior to 10 years ago, I was a Yo-Yo gym goer. These pillars have allowed for me to make fitness a priority in my life and never wander far from my goals. Since the health world is constantly evolving, I’m very much looking forward to the new lessons I will undoubtedly learn over the course of the next 10 years in the fitness industry!
Yours in Fitness and Health,
Your Final Reward Will Be Heartache and Tears, If You’ve Cheated the Guy in the Glass.
Last month marked a full 10 years that I’ve chosen a lifestyle with fitness as the center piece. I look back on where I came from and where I am today, and there are very few things I would change. For every mistake I made over the course of the last 10 years, it’s led to the trainer and fitness enthusiast I currently am. I’ve been extremely blessed to have worked under, and alongside some incredible strength coaches, that helped me harness my love and passion for fitness. I’d like to share 10 lessons I’ve learned in 10 years in the industry, that may in some way help shape your own routine, and lead to a prolonged period of commitment to a healthy lifestyle as well!
(In this post I will delve into #10 to #6 and next post I will finish with my top 5!)
#10- You DO NOT Need a Gym to Have a Quality Workout
This is the most recent lesson that I’ve learned in 2020. CO-VID 19 has had countless drawbacks on individuals from a health and wealth perspective, however, one positive I’ve taken away, is the ability to not rely on a gym for a great workout. I didn’t realize how “lazy” I had gotten with my workouts until the gym was taken away from me.
By “lazy” I don’t mean I was missing workouts, but instead I was choosing the cable, machine or hammer strength variation of exercises, as opposed to the barbell and free-weight option. There were a few reasons for this- one being, I lift anywhere between 4 and 5:30 AM daily, so my willpower beyond that is occasionally lacking. Also, due to my personal training schedule, I’m always looking for efficient lifts, and sometimes the setup of a machine is just purely quicker.
When CO-VID shut down gyms though, I was forced to get back to the basics- left with a barbell, a pair of power block dumbbells, and a set of kettle bells, I was AMAZED at the increase in quality of my workouts- and the results!
I understand I was extremely fortunate to be a fitness professional and have my own collection of equipment prior to the virus hitting- this ability has put my home workouts on a level that not many people have access to. However, until I set my space up to exercise, I was just using my power blocks in a space no bigger than my wingspan- and I was getting great workouts in! It highlighted the fact that a gym is not necessary- if you have the internal motivation and the creativity to make safe and effective workouts, you can train anywhere and get a great workout in! Don’t get caught up in thinking you can only have great workouts at the gym, because it’s simply not true!
#9- Continuously Grow Your Personal Exercise Encyclopedia
This is a skill that has benefitted me the most as a trainer, and is rooted in my own personal experiences in the gym. I can always tell a trainer that is not used to exercising themselves, when they have limited knowledge about exercise variations. I’ve always prided myself in dabbling in different variations of every movement pattern. This has ranged from Olympic Lifts, to Kettle Bells, to traditional strength moves- at various points over the last 10 years I’ve sprinkled in every kind of variation you could think of.
My initial exposure to the fitness industry was a subscription to the magazine, “Muscle and Fitness” back when I was in middle school, so I’ve always had a fascination with “new twists” on traditional moves. The one thing to keep in mind though is, I’ve always stayed rooted in the traditional movement patterns. Any experimentation with new exercises always occurs as accessory work, rather than having completely different workouts every time.
The value in having a giant exercise encyclopedia to draw from, is seen in a private sector gym most frequently- but has been highlighted recently due to CO-VID as well. The ability to substitute exercises at will, because a piece of equipment is being used or unavailable, will allow for a more effective workout. This knowledge base will also eliminate feelings of frustration when you try to exercise at peak gym hours.
The best way to enhance your variations, is to start with the basics, then find a reputable and trusted source and experiment with the variations they publish. From there, if you feel the move to be potentially beneficial to you, at the end of your workouts, safely try out a few new variations. Some you’ll never attempt again, however, others you might keep practicing until they get worked in as part of the routine. Learn to walk the fine line of being utterly committed to the “basics” while simultaneously having a multitude of variations to substitute up your sleeves.
(Check out this write up to see 5 exercises that are unique, safe, effective and can be performed at home!)
#8 Nutrition Can’t be Thought of in Terms of ‘Dieting’
The term “diet” usually denotes a period of time that some fashion of restrictive eating occurs. Whether that’s a subscription to a traditional “Fad Diet” or simply a caloric restriction, when you approach nutrition with a “diet” mindset, you’re already setting yourself up for failure. Dieting is not conducive for long-term success- very rarely can an individual sustain commitment to a Fad Diet for extended periods of time. (I’m not discrediting the value in following a specific nutritional plan, by any means- if that works for you, then keep up the great work!)
The majority of people should be searching instead for a Nutritional Lifestyle instead of the perfect diet. Through portion control, slow and mindful eating, and the infusion of lean protein, veggies, complex carbohydrates and fats at each meal, will lead to a healthy and sustainable nutritional lifestyle. Dieting can ruin your relationship with food– anytime you feel deprivation, at some point you will likely have a binge eating episode on whatever food you feel restricted from having. This is not a healthy nutritional lifestyle. Instead, learn to accept the fact that we’re human and it’s OK to not be perfect- as long as you avoid making it a habit, a binge eating episode or overly dwell on it, then embrace nutritional slip ups as a part of a lifestyle and move on.
Everyone’s different, so find what works best for you in terms of macronutrient loading. Some people perform and feel better on less carbohydrates, while others have such an active lifestyle, a reduction in carbs will greatly hinder their daily performance. Consuming lean protein is a must- even if you’re vegan or vegetarian find the option of protein that’s right for you, because having protein at each meal will vastly assist in muscle recovery. Fill the gaps with lots of veggies and curb your sweet tooth with some fruit. Keep it simple, because simple is repeatable and therefore sustainable.
(To read more in depth about some specific recommendations I have regarding a ‘nutritional lifestyle’ click here)
#7 Overtraining is Overblown
If you are a competitive athlete at the high school, college or professional level, overtraining can certainly occur. Between practices, games and training sessions, strength coaches have lost their careers over causing athletes to have Rhabdo (short for rhabdomyolisis, which is the death of muscle fibers and release of myoglobin into the blood stream, which can cause extreme kidney dysfunction).
If training volume and frequency isn’t being closely monitored in high level/competitive athletes, overtraining can easily happen. However, for the general population, who work 9-5 jobs for 40-60 hours per week, getting an hour of activity every single day, will not cause overtraining. That said, you don’t want to make that hour of exercise the same exact movement pattern for 7 days- that will definitely hinder your ability to recover. However, having 3-5 days of well-programmed resistance training with the remaining “off days” treated instead as “Active Rest Days” you can safely and effectively hit 7 days of activity.
I am not a proponent of resistance training 7 days per week for most people. Even if it’s an extremely well planned program, I think it’s grounds to get burnt out mentally more so than anything. The issue is, for most individuals an “Off Day” is literally a “do nothing day,” which is not conducive for a fully healthy lifestyle. On days that your traditional workouts are not occurring, active rest options such as: brisk walks, bike rides, hikes, pick-up sports (basketball, volleyball, soccer), yoga or a foam rolling session, all present themselves as great recovery options. Any of these will moderately elevate your heart rate and provide you with high quality activity, that will assist in your recovery- and is different than your normal workouts!
(To read more in depth about how to transition your “off days” to “active rest days” click here)
6. Early Morning Workouts are Superior
There is plenty of research that states, as a male, I would be better off resistance training later in the day, because my testosterone levels are higher as the day progresses. I don’t doubt this science one bit, however, whatever advantage I have in hormonal levels, is negated if I let ‘life’ get in the way and I don’t even exercise. I found out very early on in my 10 year journey, that there’s one way to almost guarantee you won’t miss workouts due to life getting in the way- that is, workout very first thing in the morning. When you wait to exercise until after your workday is done, you’re allowing for the potential of a “bad day”, spontaneous social plans, family responsibilities or unforeseen work obligations (like having to work late), to prohibit you from training. Early in the morning, when most of your community is still asleep, usually the only thing that will get in the way of you and your workout is your own feeling of being sleepy- and that is purely a battle of willpower that you must win.
Yes, you may be initially tired going into the session, however, if you train hard you will feel invigorated by the time you’re done. This feeling of vitality will naturally keep your energy levels much higher throughout the day. Exercising in the morning also sets the tone for subsequent healthy decisions through your day as well. You’ll notice that by training in the morning, you’ll be naturally more health conscious with your nutrition choices. Additionally, one of my favorite aspects of exercising early, is that any activity you get later in the day is bonus! All the sudden the walk after dinner seems less like a chore and more like a great way to unwind and get some extra steps in for the day.
Committing to an early morning gym routine will give you a mental edge for the upcoming day, but also your physical goals will become more quickly attainable. Especially if you are usually inconsistent with your workouts, implementing a regular early morning workout routine will ensure consistency- which is the number one variable to achieving any goal.
(To read more about how to make an early morning exercise routine work for you, click here)
In my next blog, I will delve into my top 5 lessons I’ve learned in the first 10 years of my fitness journey. None of these lessons are particularly groundbreaking, nor are they gospel, however, they’re things that I’ve picked up along the way that has exponentially aided my overall fitness level. These lessons are applicable to all ages, genders and goals, and can take any exercise routine to the next level!
Yours in Fitness and Health,
Your Final Reward Will Be Heartache and Tears, If You’ve Cheated the Guy in the Glass.
At any point during the last few months, have you caught yourself thinking: “Once this pandemic is over, I’ll get my health back under control”? This has been an extremely common -and scary – justification that has presented itself since March.
Since the CO-VID 19 outbreak, individuals have gone a few different directions with their health and fitness routines. For a small percentage of the population, the pandemic has allowed them to get their health and fitness seriously on track- they were given an opportunity to focus on aspects of their health that a crazy, hectic lifestyle had forced them to neglect. Others lost the ability to maintain a consistent exercise routine, but stayed on point with their nutrition. While still others kept their workout routine, but failed to keep any semblance of a healthy nutritional lifestyle. And finally, many individuals have completely abandoned a healthy lifestyle altogether these last 4 months.
The question is, if you’ve completely lost your way on the path to a healthy lifestyle, how can you get back on track? The good news is there is still 5 months left in 2020- along with gyms slowly reopening, fitness equipment is starting to become accessible again as well. Below, I will outline 3 ways you can save your fitness routine in 2020- with or without a gym- and get back to living a healthy, wholesome lifestyle!
#1- Find Your Workout Space, Set a Workout Time- and STICK TO IT
The key to having success towards attaining a fitness goal is incredibly simple- regardless of your goal, the workout program you choose, how many calories you take in per day, etc. there is only one thing that truly matters- can you consistently repeat the action? I can write you a picture-perfect workout routine with whatever equipment you have access to, but if it is not easily repeatable, then the routine is useless. The same can be said for a nutrition plan- low-sugar, low-carb, high fat, Keto, Paleo, Carb Cycling, Atkins, Weight Watchers- all of it can be great for certain people; but if you can’t repeat the lifestyle day in and day out, then it’s not conducive for you.
The best way to ensure a consistent exercise routine (especially at home) is first designating a space in your house/condo/apartment as the spot. Your workouts can only happen there. I understand everyone has different situations. Not everyone has a full room they can dedicate to exercise, or a shed that can be transitioned into a home gym. It can be as small as a corner in the room dedicated to storing your yoga mat, dumbbells and mini-bands. The key here is not necessarily leaving your equipment out- but rather taking the first step of demonstrating consistency- by repeatedly performing your workout in the exact same place every day. (Also keep in mind, the space does not need to be more than your wingspan wide and the length of your body long. Any quality coach should be able to make you an effective workout with only that amount of space)
When choosing your space, take the time to manipulate the room or area to require as little setup as possible for your workout. If you’re struggling to hit your workouts right now, there’s a part of you that purely does not want to exercise- and that’s totally normal! It’s very common to have that feeling when you’ve lost touch with your goals, or fallen out of a fitness routine. When you have a negative aura surrounding your workout- before it’s even started- then you must make the setup easy. If every workout session, you need to move a couch, coffee table, TV stand and a potted plant- just in order to get your workout equipment out, the task already seems daunting. Pick a spot and prepare it so that when it’s time to workout, all you need to do is set out your dumbbells, minibands and yoga mat- and start exercising!
Exercise at the Same Time!
This can be tricky to maintain now that schedules are ramping back up, and lives are becoming hectic again. However, I cannot emphasize enough, the importance of consistently exercising at the same time most days. Small variations of a few hours one way or the other is totally fine, however, what you want to avoid is the flip flopping between early morning and late afternoon/evening workouts. You want to avoid this manner of training because it cuts down on your recovery time, and also doesn’t allow you to fully get into a groove. The workouts will feel “different” at different times of the day- so try to pick one time and stick with it the best you can.
There’s no right or wrong time to exercise, however, I’m a huge proponent of early morning workouts. Especially considering if your gym is not open, you do not have to leave the house! If you’re a parent this is particularly clutch because your children are hopefully asleep, which provides the perfect opportunity to train with zero distractions.
It’s easy to avoid early morning workouts by telling yourself “I’m just not a morning person” however, you’ve got to train yourself to ignore that sentiment. Inconsistency to a fitness routine usually happens because individuals allow ‘life’ to get in the way. What I’ve found is that early in the morning, life doesn’t usually throw too many curveballs at you. Typically the only thing in your way is your own inability to get out of bed. When you push the workout back to late afternoon/evening, that’s when you start letting your bad days at work, happy hour drinks with friends, or your children’s impromptu play date, disrupt your workout schedule.
Take the time to completely map out your daily schedule to the best of your ability. Take a fine-tooth comb to it, and really think about a time that you can consistently exercise 3-5 times per week. While I recommend early morning workouts, your schedule may only allow for you to train later in the day- and that’s fine! The key is making your training schedule non-negotiable. Be selfish, put it on the calendar, and commit to putting your health and fitness first!
#2 Start With Making Small, Sustainable Changes!
Regaining lost strength levels, losing fat or reestablishing an aerobic base, can each seem like daunting tasks. Many of us are feeling like we need to do all of these things at once. Regardless of what CO-VID 19 has done to your personal fitness levels up to this point, it needs to be set aside. Whether you’ve lost 10 pounds of muscle or gained 10 pounds of fat, it doesn’t matter now- it’s in the past, and the only thing that should be focused on is developing a plan to regain a healthy fitness routine.
The key is, you cannot recklessly jump back into a fitness routine without a well thought out plan of attack. Exercising like a maniac and eating exclusively grilled chicken and rice for 2 weeks will not all the sudden turn your fitness levels back to normal. A great way to develop a plan is to make small, sustainable changes to your daily routines. Ask yourselves questions such as these:
Are you exercising consitently?
Are you eating nutritiously wholesome?
Are you sleeping the proper amount?
Are you properly hydrated throughout the day?
What is your alcohol intake like?
The answers to these questions will provide you with your plan to get back on track!
“I’m not exercising any more than 2 days per week with zero activity on my off days.”
Add in a daily walk (regardless of whether it’s a workout day) and add in one more 20-30 minute workout, to bump your total to 3 days of exercise. As stated earlier, consistency is the first key to successfully making a change.
“I do well with breakfast- oatmeal with blueberries and I usually meal prep healthy lunches such as dry tuna salads or grilled chicken and rice. But I’ve been eating out 5 nights per week, and the 2 nights I stay in are microwave dinners with daily dessert.”
When you order out, at least 3 of the 5 nights be sure to order a salad and eat that first. When you have your microwave dinners, add in a side of colorful veggies as well. To curb your sweet tooth, have some fresh fruit or a protein shake after dinner before you have the dessert- see if you still have the desire to indulge in dessert after either option. If you do, don’t beat yourself up over it- just limit the damage!
“Some nights I go to bed at 9:00 PM and others I’m awake until midnight because I get engrossed in a TV show, and I always wake up at 5:30 AM, regardless of whether I’m working or not.”
Set an alarm for yourself to turn off all electronics at least an hour before bed. This will help unwind yourself and keep you from getting sucked into binge watching a TV show. Try out activities such as reading a casual book, or taking a hot shower or bath, to relax yourself and get ready for bed. Aim to be asleep within 30 minutes of a target time each night. Consistently getting the same amount of sleep will optimize your body’s recovery, and provide you with great will power to exercise, and make proper nutritional choices the next day!
“Some days I’m able to drink water all day, but others I get distracted and may only have one glass.”
It’s extremely common to be inconsistent with water in-take. Many of us only drink water when we’re thirsty- which is a recipe for being chronically dehydrated. A general rule of thumb is, women should be having minimally 6, 8 ounce glasses of water per day, while men should be having at least 8. Your water needs may vary slightly off these numbers but 6 and 8 cups of water respectively is a good baseline. A great way to stay consistent with water consumption is to set hourly reminders for yourself on your phone. It’s easy to get distracted during the work day and only consume caffeinated beverages- which will further dehydrate you. Being dehydrated will cause you to feel lethargic, have headaches and be irritable- therefore it’s imperative we are consuming the proper amount of water!
“Since the pandemic has hit, I’ve been having between 1 and 3 drinks 5-6 nights per week.”
Over caffeinating during the day usually leads to a need to knock the edge off with alcohol at night to properly unwind. This is extremely common- especially during high stress times. If you feel like you’re having a problem with a dependency on alcohol, you should talk to a professional about it. However, if it’s more of a lack of will power, do your best to cut back by one day per week, until you’re having a few drinks only 2 nights per week. Don’t try to cold-turkey the alcohol, because that could potentially lead to binge drinking scenarios- instead, focus on cutting back slowly, from week to week.
These are all common, but hypothetical situations. Your scenario may be slightly different, but the big takeaway should be, you need to objectively analyze what areas you’re struggling with right now. Once you’ve identified those pitfalls, you need to make small changes in each area, rather than a complete overhaul. Drastic changes rarely yield lasting results; instead they usually cause a yo-yo reaction right back to where you were before- if not worse! Small, SUSTAINABLE Changes will always give you the best results long-term.
#3 Lose the Negative Mindset!
A huge issue many individuals struggle with- during non-pandemic times- is the notion that every workout needs to be perfect. As someone who is an avid fitness enthusiast, I can honestly say, that the majority of my workouts are not perfect. The results I’ve gotten over the last 10 years have not been because I’m hitting PR’s every workout. Rather, it’s because I train every single day that I’m supposed to- whether that’s with weights, kettle bell, going for a run etc.- I never missed a planned training session.
This mindset helped me smoothly transition into a pandemic exercise routine because I knew the perfect training session was simply not going to happen. Once you stop seeking the perfect workout, and instead focus on what is controllable- purely showing up and having a positive mindset regarding the workout- you’ll start consistently hitting your planned training sessions.
If you go into your workout thinking “this just isn’t the same as the gym.” Or, maybe you’re already back at the gym, but due to the restrictions you’re thinking “I can’t get my normal workout in, so what’s the point?” These are the negative thoughts that will automatically derail your attempt at maintaining a healthy lifestyle. If this is an area you’re currently struggling with, I challenge you to keep your goals simple regarding your workouts: “My goal today is to move vigorously.” Who cares where that happens (home, outside, the gym), what equipment you have access to, or who’s around you?
In order to have realistic goals, they also must align with your current situation. In other words, if you only have a pair of 10 pound dumbbells, and a few minibands, then “building muscle mass” is not going to be a realistic goal- which is fine! Just because you can’t realistically achieve your usual fitness goal, doesn’t mean you should just throw the towel in on a healthy lifestyle. Adapt your goals to match what you realistically have access to, and understand that it doesn’t need to be your permanent reality. At some point, you will be able to get back to your normal fitness routine, however, until then, accept the fact that you may have to pivot your fitness goals to maintain a healthy lifestyle.
It would be the easy thing to just throw the towel in on your 2020 health and fitness goals. No one would blame you if you justified it by saying “2020 just wasn’t your year.” I implore you though, to dig deep and realize that you can get yourself back on track. Yes, 2020 has been one wild roller coaster ride, however, you should not let external circumstances determine your own health and fitness.
This isn’t about aesthetics- fitting into bikinis or filling out t-shirts is beside the point- what I’m talking about is people walking away from healthy lifestyles, which will eventually cause a rise in underlying health issues. Blood pressure, cholesterol, Type II diabetes and even some forms of cancer have been scientifically proven to be warded off by consistent exercise and healthy nutritional habits.
Maybe your gym is still closed, or maybe it reopened but there is limited equipment available. Whatever the case may be, understand that if you develop a plan of attack, make small changes to your current lifestyle, and maintain a positive outlook towards your workouts, you will be able to achieve an effective exercise routine anywhere. Take those 3 steps and you will gradually steer yourself back on track for the remainder of 2020!
Yours in Fitness and Health,
Your Final Reward Will Be Heartache and Tears, If You’ve Cheated the Guy in the Glass.