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……

rest-day-meme-200x225

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….

Rest-Day-meme

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?

rest day second

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

 

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?

Slimmer Summer Q&A

Throwback Thursday: The Nutrition Project

The Key to Success

Happy Monday!

Question: have you set up health and fitness goals for 2014? Are you totally ready to go all in and give all you have to reach these goals?

More than most likely you have answered YES! However, it’s only the first full week and statistically many health and fitness resolutions fail by Valentine’s Day….but you’re not going to be a statistic this year.

So, why do they fail? Lack of preparation can be one answer. Lack of planning or goals that are a bit too lofty can be answers as well. I think it goes deeper though. Many of us have already done the prep work. We’ve thrown out the Christmas candy, set up our workout space or purchased a gym membership, and even begun researching meal plans (which is probably what lead you here). Can I be honest though? All of that is the easy part. I can get clients to throw the junk out and start moving…the tricky thing is to keep junk from coming back and to keep moving.

So what’s the trick? HABIT.

I receive emails all the time from people who have the equipment. They have new shoes, a treadmill, P90X, weights, shakes, etc., but they don’t know how to stick with a program. That’s part of the bigger picture: stick with the program :)

In all honesty, even I have a hard time sticking to DVD programs, which is why I will often mix them (follow me on Twitter to get a better feel for my personal workouts). The biggest thing you can do to help yourself reach your goals is to figure out what works for you. We all have different motivators, which will help us develop habits. These motivators are wide in variety and change from person to person as well as different times in our lives. Take a look at just a few of the motivators that have played a role in my own success:

  1. Health. My mom died when I was young and I was well on my way down the same path at 22 years old. A kind-hearted but stern radiologist told me to change my lifestyle or face the consequences.
  2. Kids. I want to set an example for my children. Not only do I want them to see that taking care of your health is important, but fitness requires a commitment to change that many fail to exhibit now.
  3. My husband. I won’t lie on this, I want to look hot for my honey :) . I like when he’s proud of my hard work and when he wants to show me off. He is my biggest fan and supporter.
  4. To be a good steward. Just like the money I have been entrusted with, I have also been entrusted with this body. It is my right and honor to take care of it, grow it, challenge it and use it as it is to be used.
  5. To be my own hero. I enjoy not having to wait for people to help me with mundane tasks like moving a few pieces of furniture or grabbing a huge bag of dog food. I still believe in chivalry and enjoy the doors being open, but it feels good to also know I can kick it down if needed.

There are LOADS of other motivators that have come up in my fit life. Often times I will enter online contests or run challenges to keep me going. The fact is that you have to create a habit in order for it to stick as a lifestyle. You don’t create habits in 2 days or 2 weeks people! It takes a minimum of 40 days for something to become a habit.

Simply eradicating a poor choice (like too much sugar) but never replacing it with something healthier doesn’t work either. One of the most popular things I see happen this time of year is that people will “give up” sugar (including candy and sodas) for the month. The problem is that they usually only give it up for a month. Once February hits they are right back on the train, often times eating MORE in order to make up for the deprivation.

So how can you avoid the pain of goals-never-met? A few simple steps will get you started:

  • Set achievable goals and share them with somebody who can help you make sure they can be reached (I am available by email).
  • Set a time to reach them.
  • Set up healthy habits over the next 40 days. Don’t go clean slate and cold turkey here…set up 1 nutrition and one exercise habit to conquer over the next 40 days. Example: workout 3x per week and stay away from sugary foods and beverages.
  • Develop a program that works. Write your goals down and place them EVERYWHERE, set the timer on your phone for workouts, or enlist an accountability partner. Make these 2 things NON-NEGOTIABLE.
  • Stick to it. If you don’t see results in 3 days (you know who you are!) or you get tired or just don’t feel like it, SUCK IT UP! Do it. Don’t wait for somebody to come give you the half-time pep talk OK? Be your own motivator and find your own success.

Set your footing right with these tips and you WILL see results. Stay with it and fight for it. Rome wasn’t built in a day…

Michelle

Rockstar Training