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

 

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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?

Muscle Imbalances

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 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 Can't Stick to a Plan"

 

It's hard to create new habits.  

It's hard at first to push yourself to do physical activity when you really just want to go back to bed or home for the day.  

It's hard at first to plan ahead and ensure you have nutritious meals on hand.  It's easier to go to a restaurant or a drive-thru.

Both of these habits require a new mindset. Both of these habits require change on your part.

It's even harder if you have a history of crash or fad diets.  Those mess with your mindset as they are usually VERY restrictive.

It's harder if you have tried X celebrity or X social media influencer's cookie cutter workout program and found it too advanced.

Have you tried hiring a coach to help guide you through the process? Have you tried hiring a coach for accountability and to get all of your questions answered?

What's your history of "not sticking to the plan?" Tell us in the comments!

Limiting Beliefs

 

This is kicking off our limiting beliefs when it comes to health, fitness, and wellness series.  We are going to go through six common beliefs throughout this series and how to overcome them. So check back daily!

What is a limiting belief?

A belief about yourself that restricts you in some way. 

Think about that last part for a minute.

RESTRICTS you in some way.  No one likes to be restricted.  Well, most people do not like to be restricted is a safer thing to say.  

What this is saying is YOU are RESTRICTING yourself through your MINDSET.

This can also be referred to as SELF SABOTAGE. Which brings to mind the phrase we use a lot - "Get out of your own way."

These beliefs come from a piece of negativity we have experienced from somewhere/someone AND out of fear.

Six Common Limiting Beliefs

1. I do not have time to (workout, go to the gym, cook, etc.)
2. I can't stick to a plan
3. I have bad genetics/hormonal issues
4. I do not have money for a gym membership/coach
5. I have never worked out and do not know how
6. I hate working out

Any of these sound familiar? Have you said any of these things before? Comment below to share your limiting beliefs!

Building Habits

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So many people that we coach, a root cause to a lot of past (and current) "failures" for lack of a better term, comes down to simple habits.  Many want to say that they do not have time to get a workout in, meal prep, etc.  But when we take a look at how they are spending their time, we can typically work together and FIND a small window - even if it's a simple half hour time block. 

Another factor? Perfectionism.  Bad habits and perfectionism are two things that will result in missing a goal every single time.  

Let's talk about habits. . . 

Habits are either good or bad.  Good habits? Brushing your teeth, eating nutritious foods, and so on.  Bad habits? Hours of TV each night, drinking excessively, making excuses, etc. 

Research shows that the easiest way to break a bad habit is to REPLACE it with a good habit.  For example, watch too much TV or surf too much social media in the evening? Replace that time with a quick workout or an evening walk.  It takes about 21 days for a new habit to stick.  

Try replacing just ONE habit this week and see what happens.