Benefits of a Coach

As a coach, this is awkward to write because I feel like I’m tooting my own horn but spoiler alert, even I have a coach. When you start to get involved in fitness and nutrition, it’s easy to follow a one-size-fit- all plan. When your goals are more expedited or you plateau, it’s hard to know what to do, who to listen to, and when to make changes. So yes, as a coach I recommend everyone work with a coach to some extent. The following is a list of reasons why:

  1. An Individualized Program to Correlate with Your Goals: One-size-fits-all plans are great to get started but they will always cease to work as you become more advanced. Getting a plan that correlates exactly to where you are currently and your goals in the most efficient and effective way to see progress. They will make you a program to follow, not just a workout to go through.
  2. A Nutrition Plan to Achieve Maximum Results: Most coaches also correlate a nutrition plan to your fitness routine. In doing so you can maximize your efforts by fueling your body appropriately and sustainably.
  3. Accountability: No matter how hard you try, you can never hold yourself as accountable as a coach will. When it comes to your workouts and nutrition, a coach will keep you on track, offer you alternatives, make adjustments when needed, and motivate you.
  4. 1 on 1 Support: 90% of what I do is support my clients. It’s easy to give a client a plan but much harder to work through it will them. Having someone who knows your exact goals, strengths, and weaknesses can be a huge asset. Not only do they support you physically, but mentally as well.
  5. An Up-to-Date Resource that is Also Involved in Fitness and Nutrition: Want to discuss a trendy diet or workout plan? A coach has either tried it themselves or implemented it on a client and can talk you through the positives and negatives. A coach is also someone who can inspire you because they are applying some of the same theories and techniques in their own life.
  6. A Professional Not Afraid to Refer Out When Necessary: If you have an injury or medical condition a coach may not be for you. They can help you to an extent but will refer you out to other medical professionals for things like physical therapy, chiropractic work, nutritional counseling, or digestive help. They might not be the best person to help you but will help you find a path to get the help you need.

If you are looking for a coach or interested in a free consult Contact Me!

 

 

HIIT: Tabata Workout

40 Seconds On/ 20 Seconds Off

  • Jumping Jacks
  • Jack-Outs (Jumping Jacks with a Squat)
  • Jump Squats
  • High Knees
  • Tuck Jumps
  • Wall Sit
  • Crunches
  • Leg Raises
  • Plank
  • Right Side Plank
  • Left Side Plank
  • Burpees
  • 3 Minute Rest

Repeat 3x for a quick 45 minute cardio session.

HIIT Training: Body Weight Only

Circuit 1:

  • 50 Mountain Climbers
  • 50 High Knees
  • 50 Buttkicks
  • 1 minute rest
  • Repeat 3x

Circuit 2:

  • 20 Jump Squats
  • 10 Push-ups
  • 20 V-ups
  • 1 minute rest
  • Repeat 3x

Circuit 3:

  • 50 Jumping Jacks
  • 10 Tuck Jumps (For Height)
  • 10 Long Jumps (For Distance)
  • 1 minute rest
  • Repeat 3x

Circuit 4:

  • 20 Lunges (10 Each Leg)
  • 20 Dips (On The Edge of a Chair or Stair)
  • 10 Burpees
  • 1 minute rest
  • Repeat 3x

 

 

Maintain, Cut, or Bulk?

If you’re new to nutrition, it’s difficult to know where to start.  You have three options: maintenance, cutting, or bulking.

download

Maintenance

Eating at a maintenance level is a good place to start. This means you will be eating with the goal to consume just as many calories as you use throughout the day. Those just starting out in fitness and nutrition can use this phase as a recomposition which will be changing their current body mass from being composed of more fat to having more muscle.  Recomposition takes time, lots of time.  It is a slow, yet worthwhile process.  This time allows you to build a base foundation of muscle.  This muscle will then require more fuel to grow which will boost your metabolism and help you burn fat.  Again, this is an extremely slow process. You will not necessarily lose or gain weight during this phase, but you will notice changes in your overall physique.

As you become more experienced in fitness, you will find that it is almost impossible to get lean and gain muscle at the same time. Many people bounce around from different fitness and nutrition trends seeing very short-term results that never last because most of these fitness trends can’t be sustained long-term.  If you have experience and a basic background in nutrition, bulking or cutting would be better options for you.

If you find yourself at a place where you are content with your weight, maintenance is a good place to find balance.  You can use IIFYM (If It Fits Your Macros), calorie counting, or clean eating to do so.  You can find your daily caloric output by calculating your basic metabolic rate.  Click here for a step by step guide to calculate your metabolic rate!

IMG_3331

 

Here’s a progression of my  back while on maintenance for a year. No huge size difference but you can see slow progress as I lean out and gain a bit of muscle.

Cutting

Cutting by definition is creating a caloric deficit by eating less than what your body requires. This is best done by finding your metabolic rate, then setting your nutritional goals slightly below it to encourage the use of stored fuels (body fat), thus helping you lose weight.  This option is best for those that have a solid muscle base.  If you don’t, I recommend you bulk first! In the case that you do have a solid amount of muscle, cutting will help you attain a toned and lean look.

Based on the time frame you are looking to achieve results within, you can set your daily goals.  Start slow by cutting 5% of your daily calories and work down to around 15-20%. The more fat you have to cut, the longer this process will take.

Again, this takes time! Results will not be instantaneous. Keep in mind that you will only look as lean as the muscle base you started with. You will not gain muscle while on a cut, in fact, you will most likely lose a bit of muscle.  If you don’t feel you are at a place to cut efficiently and effectively, I recommend you bulk first.

Back Muscles on a Cut

Here is a picture of my back at my leanest during a cut. You can see muscle but there really isn’t enough of it to see any true definition. 

Bulking

When it comes to bulking, the end goal is not just to gain weight, it is to gain muscle mass. When done correctly, bulking is not nearly as scary as the word makes it out to be.  Nutritionally, bulking requires a caloric excess as well as an abundance of the amino acid building blocks that make up muscle tissue. The goal is to not only have enough calories and protein to make your body function throughout the day, but to have some extra left over to rebuild your muscles bigger than they were.

Don’t be afraid to let your body fat increase slightly when you are trying to bulk, it just ensures that you are hitting your goal of a caloric surplus. As you build muscle, your caloric requirements will also increase, which in turn will make it easier to cut off the small layer of fat that you may add in the bulking process. Avoiding “dirty bulk” habits like relying on junk food and binge eating will help you to maintain more leanness during your bulking phase.  Try to increase the amount of nutrient dense foods you are consuming, and be sure to increase the frequency of consumption.

photo (5)

Here is a picture of my back mid-bulk. You can see a bit of muscle building with the extra calories my body has to build, repair, and ultimately grow!

 

There’s are no one-size-fits-all formulas when it comes to maintaining, leaning out, or bulking. Everyone has different genetics and corresponding metabolism, so like I said several times the best place to start is to calculate your metabolic rate, once you have that number to can add in variables like exercise and nutrition to find the best way to achieve your goals. Click here for a step by step guide to calculate your metabolic rate!

 

This post in no way is the exact science of nutrition and ways to manipulate it, it is basic information that I hope will help you! If you would like more help please Contact Me!

 

Related Post: Going Back To The Basics