PROGRAMMING FAUX PAS 🙅🏼♀️
I often come across people in the gym who have been given, downloaded or even designed haphazardly thrown together programs without proper respect paid to the goals, confused about why they are no stronger, no leaner & no more athletic, even after months of hard work. Sound familiar? Here are some common mistakes: .
✖️CHOOSING EXERCISES THAT AREN’t PROGRESSIVE: When considering programming a new exercise for a client, I always I ask myself why I'd choose it, and if I did, how would I progress it? As a result, I base the majority of the program around exercises that I could progress for at least 3 months & keep them on the program (in one variation or another) for at least that long. I do this because increased strength should always be a long-term goal, even if you're just wanting to look good naked. Consider that barbell exercises are always going to allow the heaviest weights, along with infinite progress. DB work & unilateral exercises may only be progressive depending on your current level of strength. .
✖️TOO MUCH VARIETY: Like everything, lifts need to be repeated for technique to improve & for the body to take to the stimulus. This could mean multiple sets of a variation/multiple sessions throughout the week focusing on the same movement pattern. If a worthwhile lift is only performed once per week, it's likely not going to improve, & if it's unlikely to improve, why bother? Be sure to allot ample sets/reps/intensity. This probably means at least two sessions or six sets per week. Three sets of anything once per week won't have an effect. This is also why simply copying random workouts off instagram is 👎🏼
✖️ONLY DOING WHAT YOU LOVE:
If you suck at it, you need to work on it. Simple! To continue to bring your weaknesses up to assist your strengths, you'll have to do more of the lifts you hate. But that's not to say that you can't still do the ones you love. And if you want to add motivation to get through it, add something you enjoy last as a finisher. That way you can push hard knowing you can coast at the end. .
No f*cking idea how to write a program? Get a coach! Email [email protected] 💪🏼
Well, the last few weeks I’ve had some decent nights out & they’ve been a little unexpected really [in terms of the intensity of them I mean 😅]. Messes with my routine and my head a little.
BUT one thing I don’t STOP is my training. I get it done.. I guess because I attach so much positivity to doing it.
Nutrition on the other hand can be my downfall. It’s something I constantly have to work at. It’s so easy after a massive weekend to want to eat heavy unhealthy foods to cure me! However I’m getting much better with it. It’s something I’ve really had to work on though.
People say focus on your strengths, I understand what they mean by that but sometimes what goes with that is we don’t work on our weaknesses.. and that is a big problem.
ALWAYS work on your weaknesses until they become your strengths.
Especially when it comes to anything relating to health.
Otherwise, I believe, you’ll never make it to your goal BOD or prime health✌️
Twinkle Twinkle ✨
Happy Monday - it’s 1 week till Christmas Eve 🙌🏻 who is excited?! 🙋🏻♀️
Anyway, I want to film a Q&A for an episode of Vlogmas, so ask me anything in the comments below and I’ll get it filmed tomorrow 😃
The “Bulgarian Split Squat”
The split squat is a great exercise to really target the leg muscles, especially the quadriceps, hamstrings and Glutes 🍑
It’s also a great exercise to help someone work on their balance and core
KEY coaching points:
1, Go through the exercises slowly - try and really focus on the muscles working
2, Try a 3:1 tempo - slower on the way down and slightly quicker on the way up
3, Keep your arms straight and try not to lean back this will put pressure on the lower back 😫
4, Try and ensure that your front knee doesn’t go over your front toe
5, Start lighter and build the weight up when you feel more confident
Give it a go 😄
Prepping for bigger things! 🤭 @jdelgado5304 we changed my entire program! This is a little bit of last weeks training. working way more endurance and legs (strengthening them for impact). It was 90 mins non stop of all the exercises in the video. I’ll be releasing the “vlog” version on YouTube soon 👍🏽💪🏾
@fit_four for the gloves
Which #Endometriosis misconceptions have you come across on your journey with Endo? #EndoBingo created by @endoireland
💕Sadly too many people with Endometriosis will be able to cross of almost all (if not all) of these misconceptions that they have came across in their journey with Endo. 💕A pretty powerful way to spread awareness about how common misconceptions about Endo are... well done @endoireland
The legs were feeling it yesterday and doesn’t it show!
Struggling to hit the low range because everything was so tight but we got in and got it done
1928 hours ago
✨ my journey ✨
My journey has not been easy. It has been tough, it has been emotional, it’s had successes and set backs but it’s a journey I would never change.
It has taught me to be strong, to listen to my body and trust the process.
It’s never easy and it takes a lot of work but how you feel and how your body and life changes is amazing.
Stick to the journey and trust in it and you will reach your goals 🙌🏼