Move-meant: Part 2

Welcome back to Monday people!!!!!!!

Hope you had a great weekend :)

Today is your lucky day!!!!

Why?

We’re tackling rest day in the second post on recovery and mindful movement!

I can almost feel your excitement……

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Rest days tend to be the most under utilized and misunderstood days in you program. They are also some of the most important…..

You know what time it is??????

SCIENCE!!!!!

science meme

Alright, don’t check out on me yet….this is good and I’ll be quick ;P

When you workout you are tearing up your muscle. That’s the only way that the muscle can release the ATP needed for energy AND it’s the only way the muscle can adapt to loads placed on it. This is true for both strength training and cardio, however strength training places a larger load on most muscles (don’t tell my calves that since they are more heavily loaded running). In order for the muscle to fuller adapt and be able to take on a heavier load the next training session, the muscle must be given adequate rest time to repair.

What does this translate to?

  • Don’t train the same body part repeatedly on consecutive days.
  • Give the muscle 24-48 hours to repair before hitting it again.
  • Utilize some of the recovery options in the previous post.
  • Pay attention to your body! If the muscle is still tender, let it rest and don’t weight so much next session.

Failure to recover will impede optimum muscle growth. That’s science.

Back to rest days….

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One of the most common misconceptions about rest days is that they are days of complete immobility. Not true.

Rest days should be days to help further recovery and mobility.

Here are some ways you can implement well thought out rest days:

  1. Sign up for a yoga class, BUT make sure it will stretch and flow….some yoga classes are another workout in and of themselves.
  2. Foam roll!
  3. Stretch it out while you Netflix.
  4. Take a slow walk. Change your music to some slower jams or go sans music and just look at the sites.
  5. Go for a nature walk or hike, especially if you don’t have leg day the next day.
  6. Remember, rest days are NOT cheat days.

How many rest days do I need?

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This is where paying attention to your body is the biggest payoff.

Most people just starting on a strength training program do well with a 2/1 working to rest split. Some people prefer to check in for workouts Monday through Friday and rest on Saturday and Sunday. Some advanced athletes prefer an 8 day split, with a rest day every 8 days. Personally, I lift for total body 3 days a week with a cardio/mobility day between and I always take Sundays as my rest day (and sometimes I am totally immobile).

There is no one magic formula for everybody, so check for signs of needing rest.

Do you look forward to workouts?

Are you dreading every single workout?

Are you tired all day long?

Do you have trouble sleeping?

Is your appetite/cravings totally out of control?

Are you progressing in your workouts (i.e. upping the weight, reps, or taking the harder variations)?

Chances are, if you feel physically stuck, you need a good recovery day. So, book it, enjoy it, come back stronger.

Always moving,

Michelle

 

Move-Meant: the importance of recovery and meaningful movement

Happy Monday Morning!!!!!!

In my neck of the woods, we woke up to much cooler temperatures….which meant a much stiffer hip during rehab this morning :) But it was completed none the less.

quads on fire

Anyways…..

Today marks the first post in a short series about recovery. Now, don’t get me wrong, I do NOT get recovery right every single time…but I DO know the importance of recovery and how many body systems are involved in true recovery. So, let’s dive right in.

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Let’s get the layout and ground rules for recovery set up first:

  1. RECOVERY refers to recovering from a certain aspect of your lifestyle, preferably an active one. In other words, if you’re still on the couch about working out, skip to a different post :)
  2. You can utilize many things in RECOVERY, including foam rollers, bands, balls, yoga (the right kind) and even diet (oh yes!).
  3. RECOVERY involves more than just lazing about….I know, I am as shocked as you on this one. Most of my “recovery days” have always involved Netlfix binges…who knew????

The act of recovery is utilizing meaningful movement to de-stress and decompress the joints and soft tissue of the body. That’s a pretty broad explanation of true recovery. I like to take it a step further and implement mindful movement AND anti-inflammatory diet practices to rid the body, mind, and gut of the excess stress that can keep us feeling tight and pent up in our own bodies. Today, I’ll be listing some great forms of recovery, giving a comprehensive recovery schedule, and making sure you leave with some good resources.

TYPES OF RECOVERY:

  • Foam Rolling. When done correctly, foam rolling helps to manipulate soft tissue (aka, muscles and fascia) and alleviate pain, plus it’s cheaper than a massage. If you’re new to the roll, I suggest purchasing a soft roller and working your way up to the big boys. Here are videos for foam rolling the Upper Body, Lower Body, and an all over foam roll for active individuals. Consider foam rolling before and after activities OR in the evening when you are watching your favorite show.
  • Stretching. Stretching can help to elongate the soft tissues, tendons and ligaments surrounding the joints. The key is to not overstretch. So, pay attention to your body and go for a stretch in the belly of the muscle. I have an easy full body stretch here.
  • Yoga. Yoga is more than stretching and is requires ZERO flexibility to get started. Yoga puts your joint through their full range of motion and helps the skeletal system to realign for more efficient movement. If you have NEVER done yoga, I recommend seeking a qualified teacher/class to get you started. If you have a little knowledge, Morgan Day Cecil is my fave yoga girl of the moment.
  • Massage Therapy. Manual manipulation of soft tissues helps to decrease tension AND helps to force stress induced toxin build up out of the body. In order to keep massage more budget friendly, I suggest seeking a massage school close to you. New therapist need  hours and are often very attentive to your needs.
  • Ice baths and Epsom salt baths. Both of these help ease soreness. If joints or inflammation are your main concern, go for an ice bath (exactly what it sounds like). If soreness is your gig, a 20 minute soak in some warm (not too hot) water with about 1/4 cup Epsom salts should do the trick.
  • Diet. If you suffer from chronic soreness or inflammation, I would suggest checking your diet. If you’re unfamiliar with this process, feel free to contact me in the form below and get started with a diet profile review. Often times, many issues in the soft tissue and joints can be a reflection of what if going on in the gut (more on this in week 3).
  • Active Rest. respect active rest days by scheduling out actual active rest. You can take a walk, go for a light swim, enjoy some time at the beach, attend a yoga class, etc. Even if you’re sore, move with a mindfulness and the soreness will dissipate over time. The human body CRAVES motion.

I know it can be a lot to soak in, but recovery can be the missing link to fast tracking your results ;)

Weekly Recovery Schedules:

  1. Foam roll 1-2x per day, around workout.
  2. Stretch post workout for 5- 10 minutes, more in the evening if you are sore.
  3. Schedule a massage once a month.
  4. Use Epsom salt and ice baths as needed.
  5. Implement an anti-inflammatory diet for at least 3 weeks.
  6. Schedule at least 1 active rest day into each week.

Happy Recovery Trails!!!! And keep me posted on how you do these next 3 weeks.

ALL New Stuff…..

Well….hello there….

gym creep

IF you have followed the blog at all, then you will notice my absence as of late. To be real, it was a myriad of different reasons.

First, I did have surgery and decided to actually take some downtime.

Second, I was truly questioning why I do what I do and if it matters at all in the grand scheme of things (jury is still out on that one).

Third, I was working to try and fill in the gaps of training, so to speak.

While first and second will be saved for another day, I’m going to share a little of the third with you now.

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I have been truly bogged down by the fact that a lot of people who come for help don’t get very far. Truth is, it felt as though there was a part missing…..let’s say, a spoke from a wheel wasn’t there. So, it made it very difficult for us to get anywhere. So I began to research other areas of expertise and talk with other trainers who have been successful at making their client, well, successful. The answer came again and again: an online training platform.

If you’re like me and you don’t dig technology all that much, then the thought of online training can seem daunting. The fact is, in today’s fast paced environment, you need something that will stay a step or two ahead so you can focus on life and not be overwhelmed by workouts. This online training platform can be held in the palm of your hand and is as easy as checking in on Facebook so everybody knows you’re handling your business ;)

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I have teamed up with TRAINERIZE to offer plans to help you reach any goal. Since my specialty is Corrective Exercise, this can be used in conjunction with your current training program. The app itself is extremely user friendly and you can track your progress in-app so you can see exactly where you’re headed, whether you want to lose fat, gain muscle, get stronger, be quicker, or simply move through life with less pain. You can see it all and track it all here.

It’s also simple to set up and doesn’t keep you bound to JUST seeing your trainer on certain days/times.

Start by checking into Pricing and available Schedules (online only option is available). Then, you will receive a message from your trainer to confirm a time for training that week. You have the option to see your trainer face to face 1-2 times per week, depending on your goal and schedule. For example, Olympic lifters usually see me once per week to focus on mobility and flexibility. Fat loss clients usually opt for twice per week. Once established, you will also get training programs uploaded into your app. These program will be personalized for your goal and lifestyle. This way, you know exactly what to do and can keep track of your workouts in-app. Your trainer can keep track as well and is informed of workout consistency. This creates an accountability that will propel you forward DAILY.

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I’ve also added meal planning capabilities to the app (all plans are done by me, not generic) so you can choose to add that option OR simply opt to get your nutrition in line while staying with your current trainer or training program.

Important Notes:

  • ALL face to face sessions are semi-private.
  • Private training sessions ARE offered, but are priced differently and not available for purchase in-app.
  • Meal planning is priced separately and requires a brief Q&A with your trainer.
  • You are totally allowed to switch times during the week, but must let your trainer know.
  • All plans are month to month and must be cancelled NO LATER than 2 weeks prior to next billing cycle.
  • Specialty training, such as MMA and Sports Performance, are also offered in a group setting.

This allows you to finally have the tools you need to reach THAT goal and start setting new ones. So, check out the app today, pick your program, get in a group, and start seeing and feeling results within a week!

Why Pulling These Two C’s Will Get You Your Best RESULTS

the dream and the hustle

Happy Tuesday People!

I’ve been MIA for a while, and though I’d like you to think it’s because I was doing super cool stuff, I was actually having a rather in depth surgery on my plagued hip. As with anything life gives us, we can learn, we can grow, and we can most certainly write about it.

Prior to surgery I went to get my physical therapy sessions set up and meet my therapist (Kim, in Baytown….she’s the bomb). She explained how the following week would progress and what to expect in the first few sessions of therapist. My surgeon (Dr. Harris, in Houston…the bomb.com) repeatedly reminded me that I would lose muscle and that I needed to be OK with all that. The day I went into surgery I was ready to be resilient. The week that followed was worse than childbirth, but I’ll spare you.

Around week 3 of therapy, a young lady came in for her therapy. She was half heartedly doing her lunges and barely putting effort into the sled pull….I was on the stationary bike clocking a whopping 2 miles in 20 minutes. Recovery is a slow process. My therapist reminded me that recovery would take longer if I veered off the path. This could not be more true.

Present day, I am 6 weeks post surgery. I am one-crutching short distances, and I’m doing a few baby squats. Yesterday, Kim congratulated me and said as soon as I’m off the crutches we can move on to more challenging things. Admittedly, almost everything is challenging at this stage, but I digress.

How does this story help you?

In my years of training, coaching, and attempted to help people with nutrition, I have noticed that everybody seems to lack the 2 C’s that breed results when brought together.

CONSISTENCY and COMPLIANCE

Consistency.

I have to remind clients all the time that this is not a sprint. We do not start a new program working out 2 hours a day 7 days a week. “But, what if I need to lose 30 pounds in 6 weeks?!?!?!” You should have noticed that a few months ago….

Most new clients are put onto a walking protocol, walking 20-45 minutes a day, depending on their current fitness level and their personal goal. Why walking? Well, walking is actually the most underrated fat burning exercise AND it can be done practically anywhere. You can walk around your neighborhood, at local parks, in the mall, around the grocery store (I have had clients who walk in Walmart), downtown, the treadmill, in your local fitness center, and the list goes on and on.

Walking is also something most people find they can be consistent with as well. You see, I want to jump ahead to what I see as the fun stuff in therapy, but you have to crawl before you can walk. Taking on too much at the beginning of your program can cause injury, leave you feeling less than capable, and end your short-lived attempt at fitness. Changing behaviors (those pesky things that got you wherever you may be) takes time and consistency. Stick with it.

Compliance.

The #1 reason I have fired clients (yes, it happens) is due to non-compliance. Let me clear, compliance doesn’t mean that you don’t ask why you are doing certain things, it means that you trust the process and trust your guide. Programs work because they are designed to work. If you get a good trainer or coach, they take everything about you into consideration as they map out your program. If you take on the personality of a squirrel and dart after every new diet and fitness trend and fad, then you will NEVER actually see results. By the way, any trainer worth their salt should welcome questions! Any opportunity I have to further educate clients is one I will not pass up.

So, get to work cultivating your 2 C’s that will equal big results!

Pinpoint any issues that keep you away from these things.

  • Does your trainer not listen to you?
  • Do you feel your not getting a personalized program?
  • Are you uncomfortable in your environment?
  • Do you get distracted by fads because maybe you read too many magazines?
  • Are you allowing those who are not fitness or nutrition professionals lead you?
  • Have you found the behaviors you need to change?

Now, It’s your turn to take matters into your own hands. Consistency and Compliance are things only YOU can cultivate. So, what will it be today?

#workoutwednesday A METCON to get you in shape FAST

Welcome to your workout!

METCON- short for metabolic conditioning. A type of training that blasts the entire body, igniting muscle fibers (both fast and slow twitch) to initiate maximum fat burning (rather utilization) while keeping lean muscle mass….AKA: the BOMB.

OK, so what you need for today’s workout is a timer (you can use a tabata timer OR an app, my fave), a medicine ball, a kettlebell or single dumbbell if you haven’t invested in kettlebells yet.

tabata pro

Ignore the setting up there. You will be setting your timer for 30 seconds of prep (to get your mind right), 45 seconds of WORK and 20 seconds of REST.

This is referred to as negative rest, since the rest is shorter than the work.

You will have 6 cycles (or moves) and 5 tabatas. Your total time (sans warm up and cool down) is 35:00, so it’s short and sweet.

Sip on some aminos between tabatas to ensure maximum energy output. This workout can be done fasted or fed.

The moves:

  • KB Sumo Deadlift
  • Sit and Twist (core work, like a kick through)
  • Med ball slam (add in a squat for extra booty work)
  • Single arm KB snatch (or clean if you’re still working on your snatch) L/R
  • KB swing to clean and goblet squat

Move as fast as you can during the work phase, but make sure your form is key. 35 minutes will be ALL you need and your strength and cardio are taken care of! Ah, the beauty of a good metcon…..

Enjoy and let me know how you do!

Michelle

Strong Camp 28 Photo by Paul Buceta for Strong Magazine

 

Workouts to get in TOP shape for summer

Hello there!

The warm breezes have already started and our air conditioner is getting zero breaks right now…..the countdown to SUMMER is here!

We have less than 6 weeks to summer and I am pumped!

I get excited at the prospect of a fun summer every year, but this summer will prove to be particularly memorable.

How about you? Are you entering into warmer weather ready to take on the season? OR do you perhaps feel as though you wish you had a few more weeks to prepare?

Have no fear!

Today I have some workouts for YOU to implement over the next 6 weeks that will help to tighten your muscle and shed excess fat. All you need is consistency and a bit of a tweaked nutrition plan (see more below).

ENJOY! Oh, and cut your body some slack……it’s been there for you all along. So learn to work WITH it, not against it.

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THE PLAN.

Here’s the deal; you HAVE to lift some weights in order to get that tight and “toned” look you say you want. So, that’s what you’ll be doing.

Three days a week, you’ll be hitting the iron. Monday and Friday will be lower body days, while Wednesday will etch in the upper body.

Tuesday, Thursday and Saturday will be cardio days, adapted to get the most results in the minimum effective dose.

The CARDIO.

Your cardio will be performed in a 2-1 ratio of work to rest. If you are not quite ready for this intensity, try a 1-1 ratio and build up. IF you stay consistent, you’ll feel better in no time.

The minimum effective dose is 20-40 minutes of this type of cardio. If you have a lot of fat to lose, opt for 40 minutes. If you’re just starting out, try 20 and move forward as you can.

Some examples are as follows:

  • Treadmill climb. Warm up for 5 minutes, then set the incline at a level 3 and speed between 3.5-4.5. Walk this for 1 minute. Lower the speed to 3.0-3.5 and take the incline between 12-15. Walk this for 2 minutes. Repeat for the duration of your workout, finishing with a cool down walk for 5 minutes.
  • Step mill. Start with a 3-5 minute easy warm up at a level 3. Take it to a level 6-8 for 1 minute and then a level 8-10 for 2 minutes. Repeat for the duration and end with a 5 minute cool down.
  • Tread Jog. Warm up 3-5 minutes. Take the speed to a fast paced walk for 1 minute, then jack it up to a jog for 2 minutes. Repeat for the duration and end with a cool down walk.

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THE WORKOUTS

Lower body days you will focus on ALL the muscles of your lower body PLUS a little bit of abdominal work. Warm up for 5-7 minutes beforehand.

SQUATS. 1 set of 20 reps to warm up, then 3 sets of 10-15 as heavy as you can.

LEG PRESS. 3 sets of 10-15 reps

DEADLIFTS (bar OR dumbbells). 2 sets of 10-12 reps

LEG EXTENSIONS. 3 sets of 10-15 reps

LEG CURLS (seated or lying) 3 sets of 10-15 reps

CALF RAISES. 2 sets of 15 reps

BACK EXTENSIONS. 2-3 sets of 10-20 reps (no weight added)

PLANK 60-90 second hold, 2-3 sets

Make sure you foam roll, stretch, and cool down before you leave.

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Upper Body Day will give you a well rounded physique and bring balance to your entire body. With tank top season right around the corner, this workout will build muscle and confidence.

Warm up for 5-7 minutes. I recommend foam rolling beforehand.

BENCH PRESS (or dumbbell chest press) 1 set of 15 reps, 3 sets of 10-12 reps

SEATED DB OVERHEAD PRESS 3 sets of 8-10 reps

DB ROW 3 sets of 10 reps

LAT PULLDOWN 3 sets of 10 reps

DB CURLS 2 sets of 10 reps

TRICEP PUSHDOWN (or seated dip) 3 sets of 10 reps

CAPTAIN’S CHAIR (or hanging) LEG RAISES 3 sets of 10-30 reps

Make sure to foam roll, stretch and cool down.

mc-7059 Need help with the weight? Check out THIS POST on how heavy you should go.

NUTRITION

All the workouts in the world will not help if you aren’t fueling properly.

Instead of focusing on taking away, try to focus on upgrading your nutrition. Make pre and post workout meals your top priority for the first week. Your macros surrounding your workouts should have higher carbs and fewer fibers and fats. My go-to of the moment is cream of rice mixed with a scoop of whey protein. I eat it cold pre and post workout and it tastes like pudding :) Other options include whey protein shakes (some, Like LABRADA offer the perfect ratio of carbs, fats and proteins ready to drink), raisins, rice cakes, toast, lean lunch meat, etc. A pre-workout should be taken in 30-45 minutes prior to hitting the workout. Post workout protein uptake usually happens within 30 minutes, BUT research has shown that the body is susceptible to greater protein uptake up to 2 hours post workout. In other words, don’t let that be a stressor.

Protein intake does NOT need to exceed your need. In order to create a lean physique you do need an adequate amount of protein. Try eating protein at every meal to ensure an adequate intake. Vary your protein for maximum satiety. You can try chicken, turkey, fish, lean red meats, game, whey, casein, cottage cheese, yogurt, etc. Take the time to explore and see what works best for you.

Drink PLENTY of water throughout your fat loss phase. I suggest aiming for a gallon a day for most (your tea and coffee intake can count towards this), but start where you are and add daily.

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FINAL THOUGHTS

Remember, the body needs TIME to change. You can expect GREAT improvement with this workout plan in just 6 weeks, but ONLY If you are vigilant and consistent. If you have a lot of fat to lose, know that these 6 weeks will give you a large jumpstart, so don’t get discouraged. Be kind to your body and it will return the favor.

See you soon!

Michelle

 

 

Meal Planning and Prep Made SUPER Easy

Most busy moms lead the kind of life that makes us want to use the NO TIME excuse when it comes to the kitchen.

While I do support family involvement when it comes to meal planning and prepping, you can become the Wonder Woman of your domain AND reach your goals by learning a few simple tips.

Wonder Woman Approves

  1. Be prepared. For starters, if you haven’t planned and prepped before, don’t expect a fail-free start from the blocks. This is the kind of skill that can go on a resume!
  2. Have a list. I so have you covered on this one with a video shared with my Healthy Holidays challenge group HERE.
  3. Don’t go to the store starving. Seriously, I speak from experience and cleaning out all of the Valentine candy on 80% off.
  4. If possible, wash and chop veggies when you get home. You and I both know you don’t want to do that later! It’s a chore, so invest in good containers and wash and chop it all when you get home.
  5. If the weather is still a bit cool (or you’re weird like me) throw your anti-inflammatory soup on to cook. Then, put your chickens in the roaster with some onions, carrots, potatoes and various spices (set roaster for 375 degrees and cook 90 minutes for PERFECTLY roasted chickens). You can then turn your chickens into various meals throughout the week.
  6. If you are like me and pack your kids lunches, have them get involved by prepping and bagging the veggies (if they help, they are far more likely to eat it).
  7. If you’re just starting out, set a timer for yourself and please don’t turn the TV on! It will distract you and before you know it, the movie is over and you’re feeling spent. Set your timer for an hour and see how much you can accomplish.
  8. Remember the goal: it’s not to cook and package every single meal. I don’t know about you, but I get tired of reheated meals. The goal here is to prep as much as possible ahead of time. Most nights I can throw dinner together in 15-20 minutes with the food I have prepped. The entire meals I cook beforehand are usually spaghetti and chili since they get better with age :)
  9. Take a look at some of the BLOG POSTS I have about meal prep and the art of mastering your kitchen HERE.
  10. If you need more info on mastering NUTRITION, I have you covered HERE.

In good health,

Michelle

Post Superbowl (or any indulgence) Survival Guide

First off, CONGRATS to the Broncos for the win!

And second…….how are you feeling?

I’m not talking about whether or not your team won. I’m talking about some of the morning/day after indulgence issues that can creep up on you.

Maybe you stayed up late celebrating or lamenting last night. Perhaps you drank a little too much party punch, OR maybe you enjoyed a few too many of the delicious foods associated with Super Bowl.

Any way you slice it, we can sometimes have a bit of a rough time the day after.

So what do you do?

Here are a few short and sweet ways to get over it :) whatever IT may be.

still full snoopy

  1. Forgive and forget. Don’t berate yourself for poor food choices, excessive consumption, or lack of sleep. What’s done is done and making like a certain Disney character and letting it go will serve you far better than feeling poorly about yourself.
  2. Hydrate. While it is best to enter into temptation hydrated, most of us don’t make those preparations. Make sure you get a minimum of 1/2 your body weight in ounces of pure water today to combat dehydration. Remind yourself that signs of dehydration can include trouble focusing and headaches.
  3. Try mindful movement. Instead of beating yourself up on the elliptical or weights, consider putting those excess calories to good use through some mindful movement. What is that? Well, it’s anything that makes your body feel GOOD. For me, it was a nice session with my kettle bells. It can be a long walk, a dance break, a yoga class, a tennis game with a friend, or anything that gets your body moving and blood pumping (woohoo).
  4. Don’t practice deprivation. Drastically cutting calories or refusing to eat can have a backlash effect on your metabolism and result in lack of energy and even worse overall health.
  5. Focus on NUTRIENT density instead of calories. Turn your focus to real foods today and I promise your body will thank you in the end.

Five simple steps that can get you back on track and feeling more like yourself by tomorrow. Take it easy, stay hydrated, get some movement and celebrate a victory for everybody.

Stay healthy,

Michelle

A Few of My Favorite Things: the Birthday Edition

Happy Ground Hog Day!

Since tomorrow is my birthday (I’ll be turning 38), I thought I would give you a peak into what I’m digging right now…..some fitness, some not, so just enjoy :)

EDUCATION I’m digging: ONNIT Academy

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Onnit has a main facility located in Austin, Texas, so as a true Texas gal I had to check them out. Article development is on point and I’m all set to receive more trainer training from them this year.

SUPPLEMENTS I’m Digging: Onnit for the win!

Alpha Brain because it takes away the fuzzy feeling in my head and really does help me to focus.

Coconut Oil because I use it for EVERYTHING from skin care to coffee creamer to cooking agent.

Coffee Pack because coffee, duh. Seriously, I love coffee and if I can make my coffee work FOR me and help propel me to my goals, then I’m a happy gal! P.S. would also make a PERFECT birthday present…..just sayin ;)

Onnit coffee

NOTE: I don’t do butter, but I do enjoy the MCT oil. The use of oil in your coffee has been shown to help those on low carb or ketogenic (not a fan) diets lose more fat. So, if you’re not caring how many carbs you eat, stick with regular creamers for best results.

WORKOUTS I’m digging: KETTLEBELLS

If you haven’t heard, I am in rehab (um, for a torn labrum and some muscular issues people!) and I was afraid I would lose ALL THE GAINS due to the fact that I can’t left heavy. Guess what? I have lost weight (some muscle, some fat), but kettlebells have helped me in therapy and have enabled me to keep that hard earned muscle. WIN.

primal-bells Wanna follow my workouts? Check it out on INSTA as I post some of the bets on there.

RECIPE I’m digging: Flourless Chocolate Fudge Cake

It is my birthday and I do love chocolate. I have nothing against flour, but found I really dig the flourless cakes since it’s ALL THE CHOCOLATE!

MOVIE I’m sorta digging but mostly just in the mood to watch: Chicago

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I have no shame, I am highly entertained by both the stage and screen version of this masterpiece….classier times ;)

I hope you enjoy your day as much as I will, and remember that finding a sense of enjoyment in all you do makes all the difference.

 

 

TRAINERS: They could actually be the problem instead of the solution……

Warning…..this may get controversial.

So, before I go on, let me say that I DO honestly believe there are some great trainers and coaches in the world….but I do encourage you to shop carefully.

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“Over 300 reps and I won’t be able to walk tomorrow, but I’m sure it will be worth it”….these words greeted my newsfeed as I opened my Facebook page. I simultaneously cringed and gagged. Is this what we have become?

Is pain the only way to progress?

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I’ve been a professional personal trainer for a decade now (I’m knocking on 40′s door) and currently hold 7 personal training certifications and specializations. I value knowledge and know beyond all doubt that I still have more to learn. I’ve personally lost over 100 pounds, but still need to learn about proper weight loss practices. I competed in a figure show, but will not call myself a competition coach. Doing doesn’t make anybody an expert….becoming an expert makes you an expert!

All over the internet I see the same thing spat out from fitness “professionals” time after time:

  • no pain, no gain
  • it’s supposed to hurt
  • train past the pain
  • you have to want it
  • go hard or go home
  • get up and train
  • train hard

It all reminds me of a TV persona (yes, that’s pretty much all I think she is) that crashed onto the gym floor with little more than a local cert many years ago…

JM meme Cause it’s THAT feeling that makes me want to continue working out…

Where did this overdoing it come from?

Well, there are a few theories.

First, when obesity hit new highs in the States, people usually saw one of 2 things: this was a scary epidemic, and it was also a great opportunity to make some money. So trainers and coaches came out in droves with little more than a single certification and a bad attitude…because that’s how we get things done. The Biggest Loser isn’t to blame, but you can read the latest about past contestants HERE.

As jobs in health and fitness rose, so did obesity. In other words, the demand was there and the workers showed up, but the crisis kept growing.

What gives?

I think it’s a bit more complicated than may meet the eye; however, if we can all attempt to turn to the same page, we might start getting somewhere.

  1. Personal Trainer is a relative term to me now. ANYBODY can call themselves a trainer, just like your kids football coach probably doesn’t have more than an English degree and memories of glory days on the team.
  2. People are SUPER impatient. Those who seek out trainers want results and they want them yesterday. So, trainers try to make results faster by amping up the plan before they should.
  3. Trainers have a weird “Anything I can do I’ll force you to do” mentality. If your trainer did an awesome high rep workout yesterday, you may be subject to the same brutality even if you’ve only been training for a month.
  4. We equate PAIN with results. Constantly breaking the body down and not focusing on recovery will not only stall results, but could possibly make it IMPOSSIBLE to reach your results.
  5. Most don’t have a clue how to accomplish certain goals, so they employ a technique designed to continually change the routine and keep the body “confused” because that has become a cool term.

MOSTLY, this phenomenon derives from unrealistic expectations and overpromising from trainers.

muscle soreness

So, is there a way to get on track and get what you want?

YES!

And it’s not as complicated as you think.

Here are 3 quick tips to reach your goal, sans the pain (because , no , it is NOT supposed to hurt):

  1. Set realistic goals for both short term and long term. Loads of goal setting help is HERE.
  2. Consistency is KING!!!!! In order to reach any goal, you must be consistent. If you cannot walk, potty, drive or use a phone after a workout, something is dead wrong.
  3. Focus on proper warm ups and recovery. ALL trainers should make sure their clients know how to properly warm up and how to recover from exercise.

Very last I would like to give you some encouragement: if you are seeking a trainer, don’t be shy to ask for credentials AND have them explain their training philosophy. If you are a trainer, have some pride in your craft and invest in education that will enable you to specialize. Also, seek out other trainers who can help build you up and hold you accountable.

Remember, nobody is impressed by an injury. Instead of posting gut wrenching workouts that tear us up, try staying consistent in your work ethic and letting a pain-free body speak volumes for yourself and your client….I dare you :)