Beginners Guide to Starting a Fitness "Journey"

Social media has made the fitness world overwhelming.  This tool that could easily be an incredible asset/tool has made it a nightmare. 

I primarily blame influencers.  They have all these new/improved/best workout plans but yet when looking at half of them, they are straight junk.  They aren't maximizing movements or the range of motion for the muscle.  

Half of these influencers talk about spending two to three hours per day in the gym.  Who has time for that?

So many clients come to me overwhelmed not knowing where to begin.  I always take a simplistic approach until they get the basics down, then we scale workouts.

So, what is a simplistic approach? Keeping with the basic movements or what I call "old trusty workouts."

Here's a quick example basic three day per week strength training split that I like to start most beginners performing.

Push (4 sets, 8-12 reps; when you can do 10-12, it's time to move up in weight)

• Flat Bench Press (Barbell or Dumbbell)
• Flat Bench Chest Flys
• Seated Shoulder Press (Barbell or Dumbbell)
• Side Lateral Raises
• Triceps Kickbacks
• Overhead Triceps Extensions

Pull (4 sets, 8-12 reps; when you can do 10-12, it's time to move up in weight)

• Pull Ups (can be assisted but goal is to do unassisted)
• Lat Pull Downs
• Rear Delt Flys
• Bicep Curls
• Hammer Curls

Legs (4 sets, 8-12 reps; when you can do 10-12, it's time to move up in weight)

• Barbell Squats
• Leg Press
• Lunges
• Seated Leg Extensions
• Lying or Seated Hamstring Curls

Need help getting started? Let us know! Are you a veteran at this whole thing? Leave your favorite tips in the comments!

Are Fitness Trackers Accurate?

My beloved Apple iWatch

Take a look at the people around you.  If I had to guess, three out of five of them are wearing some sort of fitness tracking device whether it be an Apple Watch, FitBit, Android Watch, etc.

You may have thought about purchasing one out of curiosity.  But the question of how accurate these devices really are remains.  

While there are many different opinions/research on each device, the consensus is almost the same across the board with most - the calorie burn tracking is not 100% accurate.  However, it can give one an idea of their general activity and a general estimate.  For example, when I set up my Apple Watch for the first time, it asked for items such as my height, weight, etc.  This allowed the device to calculate a fairly accurate Basic Metabolic Rate (also known as BMR).

Based on my heart rate throughout the day and during my workouts, my watch is able to estimate my calorie burn for the day.  Even when I take it off when I sleep, it adds some calories burned based on my BMR to give me a total calorie burn for the day.

Fitness trackers do give great accuracy (in most cases) of steps taken, running, and walking distances (when equipped with GPS).

Final determination? I am rarely without my watch on.  Maybe my calorie burn isn't 100% exact but it gives me a little push each day to burn more than the previous day.

Crash and Fad Diets

 

image source

While you may not know the exact definition to a crash or fad diet, I bet you can name a few. 

Let's start with the definition:  a simple diet that are often short-term, weight loss intensive and potentially dangerous when extended (source).  Note the phrase potentially dangerous here.  

Why are they potentially dangerous? Because most of them involve starving yourself of basic daily caloric needs or a sufficient amount of necessary nutrients.  That's in addition to the yo-yo dieting effect.  This is when you diet for a short term, drop weight/fat, and then start eating like you used to which results in even MORE weight/fat added.  Your body doesn't know what is going on (to put it simply).

They even cause you to lose muscle! Why? Because your body has nothing to use for fuel so it goes to whatever sources it can find - which is often muscle.  Who wants to destroy their hard earned muscle gains?

A few popular crash/fad diets include:

• Beverly Hills Diet
• Blood Type Diet
• Cabbage Soup Diet
• Grapefruit Diet
• Israeli Army Diet
• Junk Food Diet
• Master Cleanse Diet
• Subway Diet
• Zone Diet

Just google a few of these and I am sure you will think of other diets that are similar in nature.  

The best way to lose weight/fat is by a lifestyle change.  We teach our clients how to still enjoy the foods they love while changing their mindset about food.  

What crash/fad diets have you tried successfully or unsuccessfully?

Navigating Supplements

The world of supplements can be VERY overwhelming. There's a supplement for everything it seems.  However, in a lot of cases, you're wasting your money.

I can open social media right now to be bombarded with several ads shilling some new "skinny tea" (it has senna in it) or some "detox diet" that is simply laxative abuse.  

In addition to that, you will find all of the fitness influencers are recommending this supplement or that supplement.  It's overwhelming and you are left not knowing what the heck to believe or take, correct?

Let me make this simple for you.  I am going to outline the supplements I take on a daily basis.  If it is a supplement I take only during certain times (prep, bulking, etc.), then I will note that too.

These will be broken into two categories - must haves and what I call accessory supplements.  Think of the accessory supplements as adding a bracelet or necklace to your outfit.  Your outfit doesn't require it but it gives it a little boost.  I always tell clients who ask about supplements - I know my plans work so the supplements will not determine your results.

I am separating into must have and accessory supplements as I do know that supplements can be expensive.  I have also included links where you can purchase.  Note: some of these are affiliate links

Must Have Supplements

Multi-vitamin (men)

Multi-vitamin (women)

Collagen Supplement - hair, skin, and nail support. ALSO connective tissue support for your joints.

Joint Supplement - if you're active, definitely keep your connective tissues healthy

Vitamin D3 (women) - this gives bone and immune support.

Digestive Enzymes - this will help with gas and bloating 

Omega 3's - essential fats - I don't take any particular brand of these honestly.  I usually just get some Fish or Krill oil.

EAA's - great for post workout recovery.

Accessory Supplements

Thermogenic - raises metabolism and gives an energy boost.  Follow the directions on the bottle! Coupon Code: TEAMGAT

CLA - boosts the body fat burning

Pre-Workout - I have linked my favorite here but there are tons of brands - you may have to see which one works best for you.  I've tried some that do nothing and some that made me sick. Coupon Code: TEAMGAT

Protein Powder - I almost made this as a must but if you're eating enough, you should have no issues hitting your daily protein numbers.

L-Carnitine - helps the body utilize fat for energy during your workout.  I sweat more when using this stuff! Coupon Code: TEAMGAT

Hopefully these lists help navigate the confusing world of supplements!

What supplements are your favorites to use?

Muscle Imbalances

Source

 I feel safe in saying almost everyone who has worked out for any amount of time has experienced a muscle imbalance at one time or another.  This can also happen to those who do not workout regularly but most of the time they do not realize that they are experiencing a muscle imbalance.

What is a muscle imbalance?

When one side of a joint or the body becomes too tight from overuse, it can cause the muscles on the other side to become weak from lack of use.  

Those who workout and are focused on changes in their physique will notice the differences while one who isn't focused on a certain physique will most likely notice it through pain or just call it "their weak side."

How does this happen?

• Training a muscle group too frequently
• Using poor form when training
• The kind of work a person performs (channeling my safety career here).

While training a muscle group too frequently and poor form are simple fixes, the kind of work a person performs is one cause that isn't always as easy to fix.

Our client Mary is a massage therapist.  She is on her feet several hours a day and note that she is also right handed.  Mary's muscle imbalances in her lower body weren't visually obvious but became obvious when we started doing unilateral lower body exercises.  She began to notice that her right knee was a little bigger than her left and her left leg in general was weaker than her right.  Before she told me how she stood when she was working, I guessed it - she was putting most of her weight on her right foot.  To correct this, we had to do a little extra work on her left side and have her consciously focus on her posture when she was working.

How is a muscle imbalance corrected?

1. Find the root cause.
2. Is is a mobility or flexibility issue? Incorporate stretching and/or some light yoga.
3. Do unilateral exercises.  When you do bilateral exercises, you will naturally do more work with the stronger side.  Unilateral helps "even the playing field."
4. When doing unilateral work, start with the weaker side.
5. Add an extra set to the weaker side. (only do this for a week or two, then reassess or else you can potentially end up with another muscle imbalance!)

While muscle imbalances are frustrating to see and painful at times, they aren't impossible to fix.  The key is identifying, finding the root cause, and then putting corrective measures into action.  Also to note - this may not be something one can do alone.  A physical therapist or a (good) chiropractor can be your best friend during this process.

"I Hate Working Out"

There are some people who naturally love working out while others hate every aspect of working out.  When talking to clients and asking questions to find out why they hate working out, we often find a few things: 

• They were doing the wrong type of workouts. 

•  They didn't have any guidance on how to workout so they didn't feel the workouts were working and/or they got injured. 

•  The workouts weren't designed around their needs and lifestyle.

This is why  as coaches, we have to figure out what our client truly needs and wants in order to attain their goal. THEIR GOAL not the COACH'S GOAL.  That's where a lot of coaches can get off track - not focusing on what the client's goal is.  Everyone has a different goal. That's also why these cookie cutter programs that are often sold on social media are not effective most of the time - they aren't customized to what a client actually NEEDS.

In order to ensure that as a coach, you are providing top notch service to your client, having a comprehensive client intake form is key.  In addition, it's an awesome time saver since as a coach, you can always refer back to it!

What's been your experience with working out? Are you a natural born workout lover or hater? 

Coaches - what tools do you find most effective in order to ensure that you are giving your clients something that they want, love, and need? 

"I Can't Afford a Coach"

 

Another thing I hear/see a lot of when discussing coaching opportunities is "I can't afford a trainer/coach/gym membership."

A lot of things are more expensive right now due to inflation, we get it.  Expenses are definitely up.

That's the key phrase - expenses are up.

That's the mindset problem.  People want to view a coach as an expense rather than an investment.

Before we get too far into this limiting belief, let's take a look at the definitions of each term first.

Expense: (source)

• Cost or charge.
• A cause or occasion of spending.
• The act of expending or expenditure.

Investment: (source)

• The investing of money or capital in order to gain profitable returns, as interest, income, or appreciation in value.
• A particular instance or mode of investing.
• A thing invested in, as a business, a quantity of shares of stock, etc.
• Something that is invested; sum invested.
• The act or fact of investing or state of being invested, as with a garment.
• A devoting, using, or giving of time, talent, emotional energy, etc., as for a purpose or to achieve something.

The last part of the last definition of investment is key here:  as for a purpose to achieve something.

When you look at a coach as an investment rather than an expense, then your perspective changes.

Why not invest in your current AND future health?

Can you afford not to make this investment? Can you afford future possible medical expenses after making poor health choices and/or neglecting your health (both mentally and physically)?

"I Have Bad Genetics"

 

I get it.  Genetics do play a factor in overall health/wellness.  Sometimes.

Hormones play a HUGE role of course but those can be addressed with your doctor so not going to discuss that here.

Let's focus on the whole wanting to blame your "genetics" or say "it's a thing my family has" as a crutch.

Too many times people will just accept having to take a bag of medication with them or take ten pills a day as normal.

Sometimes things do happen to people randomly - such as my former healthy eater coworker who loved to run and workout but yet he had a heart attack in his 40's.  I get it.  Things can happen.

THIS IS NOT ALWAYS THE CASE.

What gets me is watching someone eat something like two jumbo sized honey buns while saying "my family all has diabetes which is why I do too." Or watching someone eat food with grease dripping off of their food (and their chin) saying "My heart problems come from my family.  Everyone has heart issues." Said person may or may not be sitting on the couch for six of more hours per day and can barely walk across the room without complaining of pain (just to add for dramatic effect).

Call me a jerk, but at times, it's hard not to roll my eyes.

Why do people not look at lifestyles of their family members with these conditions to see if there is a common denominator?  I cringe whenever I have to give my family's health history. I swear I've seen doctors cringe.

Random fact to interject - I started thinking about my own health after my paternal grandfather (in his 70's), my father's sister (60's), and my father (52) all died from Colon cancer. Oh, let me add my maternal grandmother is a colon cancer survivor. 

Maybe I'm too proactive or too much into research.  I look at the conditions that are "common" in my family and ask myself "What can I do to change this?" "What can I teach my children from this?"

Break the family "curses." Look up risk factors and how you can mitigate those. The body is a machine and it's a pretty cool machine when you really start to look into how it works.