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. 

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

https://www.instagram.com/p/CHwORq3HTqZ/?utm_source=ig_web_copy_link

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. ⠀ ⠀ 
https://www.instagram.com/p/CHdOhz0HsBr/?utm_source=ig_web_copy_link

Welcome to the Renovate My Body Blog!

Hello and welcome to Renovate My Body! My name is Jordan Cromeens, and I am a big health and fitness enthusiast. I’ve taken my passion for exercise, nutrition, and helping others and turned  it into a lifetime career by becoming a certified personal trainer through one of the top, nationally accredited organizations, NASM.

I created this site because I feel the need to help others reach their fitness goals, live healthier lives, and to educate on proper exercise science and movement. Whether you’re an occasional gym goer, a top of the line athlete, an experienced lifter, someone working on weight loss, a person just looking to feel better and live a healthier lifestyle, or someone in between, this is a place for all to learn!

As time goes on, I’ll be regularly posting articles on a wide variety of topics such as, the progression of my personal training career, product reviews, corrective exercise, diets, myths, weight loss and the list goes on! If you ever have any questions or comments please feel free to contact me through my email address: jordan@renovatemybody.com - your feedback is always appreciated!

See you at the gym!


Jordan Cromeens
NASM Certified Personal Trainer (CPT)

NASM Corrective Exercise Specialist (CES)
http://www.renovatemybody.com