No matter where you are in your fitness journey we have all had information coming at us! Who has felt overwhelmed by the amount of info they've been bombarded with?!?! I know I have and I work in this field.
My role for you all is to simplify this information. I never want you to feel overwhelmed. If you are feeling this way, please communicate with me! Becoming overwhelmed leads to a flight reflex. It doesn't feel comfortable, so you bail. This is a normal response when something doesn't sound great.
I want to hit on some specific topics today!
Rate of perceived exertion
Sets and Reps
Rest and Recovery
Important terms used during workouts
Simple Nutrition Info
Rate of perceived exertion:
In each of the workouts in the challenges section, you will be asked to grade the difficulty of the workout. It is important for you to be honest with me here! No one is starting at the same point. While some of you will find certain movements incredibly easy, others will find the same movements challenging. For example, I find squats to be incredibly challenging right now! This does not reflect on anything other than I need to become stronger in this movement. Being honest will help you progress!!! If things are incredibly easy, let me know! We need to increase some intensity.
Sets and Reps:
Reps are how many times you perform an exercise as one time.
Sets are the amount of rounds you complete the reps in.
For example, there are 3 sets of 10 reps. You will perform 10 repetitions of a movement, take a break, and then do those 2 more times.
Rest and Recovery:
This is an extremely important aspect of working out that is often overlooked.
Rest: When you are instructed to take a 1 minute break or rest between sets, this time is used to allow your muscles to regain the energy to effectively perform another successful set. If you rush too quickly, you may not be Abe to complete the next set well or fully. If you rest too long, you are not pushing yourself to the proper exertion to achieve muscle fatigue and progress. Everyone is different and these rest breaks are appropriate for 30 seconds to 2 minutes depending on the type of exercise you are performing.
Recovery: This is JUST AS IMPORTANT as the workout days themselves. During our recovery days, you body is healing and your muscles are performing all kinds of chemical reactions to do better. Overtraining is when you don't give your body enough recovery and this could lead to injury. Our overall goal is to make fitness life sustaining and recovery is a huge part of progress.
HIIT- High Intensity Interval Training
EMOM- Every Minute On the Minute
Carbohydrates- Often referred to as Carbs. These are ESSENTIAL for people who are working out and active. They provide our body, brain, and muscles with energy. Carbs often get a very bad reputation, but not all carbs are bad. We'll further discuss this in another post. It contains 4 calories per 1 gram of carbs on a food label.
Fats- Fat from food that you see on the food label does not equip body fat. Fat is essential for our organs to work properly. It is an amazing tool in creating a healthy body. A little goes a long way with fat since it has 9 calories for 1 gram of fat that you see on that food label.
Protein- Protein is the muscle builder! But it does so much more. It helps create enzymes for all of the really cool chemical reactions that keep you health and safe (along with the help of carbs). Everyone coaches MORE MORE MORE when it comes to protein, but there are limitations! Too much of a good thing is actually a bad thing. There are 4 calories per 1 gram of protein on a food label.
Nutrition is super confusing. Let's not mistake this for "Diet". I hear a lot of people say they are on a diet or are asked what type of diet do you recommend or are you on. I would love to eliminate this term from vocabulary! Let's use the term nutrition when describing what we eat! How was your nutrition today? What would be some great ways to improve my daily nutrition? What are some great nutritious recipes that you would recommend? I am 100% not a fan of diet culture!!!
There is conflicting information everywhere. Keep it simple is my motto and best advice when it comes to a successful nutritional lifestyle.
Before you change up your nutrition, it is actually really important to speak with a professional in that field. Your doctor or a registered dietician would be your best resources! These people have education higher than a masters degree and many many hours dedicated to studying health and nutrition!
If you look at a "diet" plan and are considering it, I ask that you educate yourself OUTSIDE of their website and away from the person that is promoting it. Seek out professional guidance and also answer these questions:
What is the scientific success rate with this diet plan? (not what is advertised, but peer reviewed or scientific based articles or journals)
Who made this product/plan/system?
How much does it cost?
How much money does the creator make?
What is in the product?
Can you find this product cheaper or better quality elsewhere?
What is the intended goal?
Who is promoting it and do they make money off of it??
Always be skeptical when it comes to quick fixes and too-good-to-be-true products!!!