In this episode I discuss how inconsistency can KILL our results without us even realizing it. While I talk often about consistency being the key, I think it is also important that we realize why and HOW inconsistency can work against us!

SUMMARY:

• Changes don’t happen because of what we do every “once in awhile.”
• Inconsistency can lead to the “But I was good all week” frustration.
• We can never stop doing what got us results!
• If you haven’t made the progress you want, but FEEL like you’re working hard, take a step back and take that bird’s eye view of your week or month. How consistent were you really?

3 KEY TAKEAWAYS:

1. You can’t do things “once in awhile” and expect results.
2. We get good at what we do CONSISTENTLY.
3. Focus on small changes you can build off of!

RS PROGRAMS:

• The Macro Hacks Program – The best results happen when our diet and workouts work together CONSISTENTLY. Here’s how to build a routine that allows both to work together so you can get lasting results!
• Redefining Strength Newsletter – If you enjoy my jokes, tips and workouts, check out my FREE daily newsletter!

In this episode I discuss the benefits, and downsides, of training to failure and how and when you may use it in your routine. 

SUMMARY:

• What is training to failure? Basically training to failure means you can’t do another rep.
• Benefits: It can help you bust through plateaus, gain muscle and strength when you can’t train as frequently or even when you only have lighter loads.
• Downsides: There is a COST of training to failure, including a much longer recovery time. 
• Key Things To Consider: Training Experience, Training Schedule (frequency), Training Loads, Training Goals

3 KEY TAKEAWAYS:

1. Training to failure is NOT necessary BUT you DO need to challenge yourself to get results. 
2. Training to failure requires longer recovery periods.
3. Training to failure may be more beneficial with lighter loads or for more experienced lifters.

RS PROGRAMS:

• The Training Black Book – Want to learn how to design workouts that work? Want to understand how to use these different training techniques to get results for yourself and your clients? Check out my Training Black Book with over 50 workout templates you can use too! CEUs available as well!

STUDIES:

• https://www.ncbi.nlm.nih.gov/pubmed/29112055

• https://journals.lww.com/nsca-jscr/Abstract/publishahead/Effects_of_Velocity_Loss_During_Body_Mass.94564.aspx

• https://www.ncbi.nlm.nih.gov/pubmed/?term=30036284

• https://www.ncbi.nlm.nih.gov/pubmed/29809061

• https://www.ncbi.nlm.nih.gov/pubmed/28965198

• http://www.pagepressjournals.org/index.php/bam/article/view/6339

In this episode I discuss why we need to LEARN the fundamentals of our nutrition instead of just searching for another fad diet. If we want to be able to adjust our diet as our needs and goals change over time, we need to understand MACROS!

SUMMARY:

• Macros matter most! Are they confusing to start? Sure! Is logging frustrating and a lot of work to start? Sure. But change requires change! There is no fast fix that lasts!
• Long-term results come from actually understanding the breakdown of the foods we eat.
• It’s not just calories in vs. calories out.

KEY TAKEAWAY:

1. STOP SEARCHING FOR A QUICK FIX! Suck it up and commit to learning about the fundamentals of nutrition!

RS PROGRAMS:

• The Macro Hacks Program – Learn how to dial in your diet to meet your needs and goals as those needs and goals change over time. There is no fast fix! Just the fundamentals of nutrition…and some bonus amazing workouts!

ARTICLES:

• Macro Matter Most
• 4 Macro Hacks To Help You Get Started
• What is a Macro?!?