Monday, November 30, 2020

Energy in motion is actually emotion!

Energy in motion is actually emotion! If you’re feeling “blah”, if you’re feeling unmotivated and want to change your state in an instant, then get moving! 

Maybe you feel tired, you don’t want to get out of bed, you don’t want to get off the couch, you don’t want to do your (chores, errands laundry, dishes, workout etc). ⠀ 

You can drastically change your physiology by moving! Something as small and simple as cracking smile can do it! Go for a walk or a quick run, breakout into a dance to your favorite song! Bang out some push-ups, BREATHE! You will instantly feel better! It doesn’t have to be anything huge to make a drastic difference in how you feel. ⠀ 

Most of the time, action precedes motivation, not the other way around. Taking the first step is always the hardest part, but once you get moving and get momentum, you’re off full speed ahead in no time. ⠀ 

#motionisemotion #mentalawareness #awareness #feelgood #improveyourmood #loveyourself #smile #movetofeelbetter #changeyourstate #stateofmind #motionislotion #tonyrobbins #hellyeah #motivation #workoutmotivation #onestepatatime #babysteps

Wednesday, November 25, 2020

If you have a stiff/tight mid to upper back give these two thoracic mobility exercises a go!

If you have a stiff/tight mid to upper back give these two thoracic mobility exercises a go! They feel amazing, and will have you feeling like a new person! ⠀ 

As always, if you have a serious medical issue or chronic pain, seek help from a medical professional before trying anything! ⠀ 

These can be done separately, by themselves if you’d like, but I really would recommend you pair them together, as they’re very synergistic. Start with the extensions first and then onto the side lying rotations! These are the best! ⠀

Monday, November 23, 2020

Total body strength, endurance, and conditioning workout. All you need is 1 pair of dumbbells! ⠀

Total body strength, endurance, and conditioning workout. All you need is 1 pair of dumbbells! ⠀

 I’m not normally an advocate of throwing out random workouts and expecting people to fit to them. That being said this is a very accessible workout for just about any fitness level. Gyms are also most likely closing unfortunately, and a ton of people are too scared to even step foot into a gym. So this can be done at home if needed! 💪 🏠 ⠀

 If you need help choosing a weight to use, I recommend starting with a weight that you can safely, yet still a challenge to press overhead for 10-12 reps. Increase or decrease the weight depending on the difficulty. ⠀

         The Exercises
1) Goblet Squat 
2) Single Leg RDL w/balance support 
3)Push Press 
4)Single Arm Row 
5)Hammer Curl 
6)Overhead Tricep Extensions 
7)Floor Press or Bench Press if you have⠀

 -Do 10 reps of each exercise *15 reps if you’re using a lighter weight. 
-Take minimal to no rest in between each one.
 -After you complete all 7 exercises, you can then rest for 2-3 minutes before restarting.
 -We want a total of 3-5 rounds. ⠀ 

Let me know if you have any questions or need a modification! 🙌 SONG: FADED by ZHU Awesome videographer: @theelbryan 

Saturday, November 21, 2020

The Gym Alone Isn't Enough...

Gray Cook says it best... 

“We can’t fix everything with corrective exercise. If somebody’s sleeping 2 hours a night, if they’re dehydrated, or only getting half the protein of their dietary needs, then the things we do in exercise or movement correction probably won’t have the fertile soil to grow anywhere.”

 ⠀ The same goes for regular exercise and with the goal of changing body composition, getting stronger, dropping body fat etc. ⠀ 

    You can’t just put all your eggs in the workout basket and think that’s enough. Exercise alone is amazing for you, but it’s only a very small percentage of the bigger picture. Optimize the rest your lifestyle and reap the benefits. 

⠀ If you’ve been struggling to lose weight, if you’ve been struggling to get lean, build muscle, if you’ve been dealing with nagging injuries or pain then don’t just look at your exercise or rehab alone as the fix. Hit your nutrition targets, your rest targets, and your hydration targets and watch just how great you feel and perform! ⠀

 SOURCE: FMS Level 1 Course Curriculum. 

Friday, November 20, 2020

Is Working Out 3-5 Hours a Week Enough To Lose Weight

Hint... It’s a rhetorical question. 

You have a far bigger opportunity to burn a ton of calories throughout the entirety of your day than you do with just 1 hour of exercise alone. 

This gives you the chance to further boost, or destroy, your attempts at hitting a certain goal.

 -Keep it moving, go for a stroll at least a couple of times a day. Aim for 10k steps a day. Use your phones “health” app ❤️ to start tracking your steps.

 -Walk, run, or ride 🚴 to places when you can. ⠀ -Take the stairs. ⠀ -Plan and prep those meals out! We have all heard it so many times, diet is 80% of the equation.

 -Prioritize your sleep! Good sleep is your magic fat-loss pill! 💊

 -Do micro doses of exercise throughout the day. Ex. Set out a few “trigger” objects (dumbbells, kettlebells, bands etc). Every time you pass an item do a few reps of an exercise with it, 10-20 curls, squats etc.

 If you liked this post please like and share it with a friend!

Wednesday, November 18, 2020

What is RPE? ⠀

What is RPE? ⠀

RPE stands for Rating of Perceived Exertion. In other words how subjectively hard an exercise or workout is relative to the person doing it. 

Trainers/Coaches use RPE with clients to help with programming or making exercises easier or harder. 

0 - 3) Nothing at all, light/easy. 
4) Recovery, not hard, high rep sets. *RPE below four isn't important. (1) 
5 - 6) Moderate intensity. Most warm-up weights.
7) Hard, but maintainable, 70% intensity/capacity. 
8) Heavy/Hard intensity, but 2–4 reps left in the tank, 80%. 
9) harder, but still one rep, or a little gas left in the tank. 
10) Very hard, maximum intensity nothing left. 100% effort.

A simple scale of 1-10 is used, with 1 being easy, think sitting down relaxing. Whereas a 10 means you’re going to pass out, vomit crap your pants and/or both. A level of activity/exercise that is extremely intense and that you can’t keep up. Think maximal effort sprinting/exercise or weight lifting. 

In order to elicit specific adaptations to be made, like strength or positive body composition changes (like more muscle) you generally want things to be on the higher end of the RPE scale for some, but not all of your workout. 

Being that the basis for the RPE scale is perception, this generally means that the person should have a decent level of self-awareness related to exercise, rather than someone totally new to it. Though I still love to use it with beginners and or people who tend to surrender too early in a set. Why?...

Because good programming has slow, adaptable, forced progression in it. So even if a person cries out that an exercise was super hard, 10/10 difficulty, we slowly and safely progress them 1 rep or weight over time to the point where it is no longer difficult. ⠀ 

*SOURCE: (1) Tuchscherer, Michael "The Reactive Training Manual: Developing Your Own Custom Training Program for Powerlifting." c. 2009

Monday, November 16, 2020

Should you eat before you workout? ⠀

Should you eat before you workout? 

The short answer: In most cases, yes. 

The long answer: There are a lot of dependent variables such as:
 -Your planned workout intensity 
-Workout duration -Time of your workout 
-If it's been longer than 2-3 hours since your last meal 
-If you are working out hard to try and make changes to your body to name just a few. ⠀ 

No matter your goal, even if it's weight loss/fat loss, having a balanced meal of quality protein, quality carbohydrates and healthy fats 1-3 hours before your workout has been shown to: 
-Boost performance 
-Allow you to workout harder 
-Reduce muscle breakdown/preserve muscle 
-Reduce soreness after a workout 
-Speed recovery ⠀

 The notion that when you workout in a fasted state you'll burn and lose more fat is somewhat flawed, and the few studies on the subject show mixed results at best. Ultimately, if your goal is weight/fat loss, the biggest determining factor is that you remain in a calorie deficit regardless if you train on an empty stomach or not. 

Everyone is different, and what works well for someone might not be very effective for someone else. In my personal opinion/experience, I always perform and feel better with something good in the tank before a workout. I consider Pre and post workout meals the two most important meals of the day. ⠀ ⠀