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FHP 439 – Tracking IS NOT Restrictive

FHP 439 – Tracking IS NOT Restrictive

by | Sep 26, 2022 | podcast

One size doesn’t fit all and tracking isn’t right for everyone.

And even those that do track won’t use this tool in the exact same way or even forever.

Heck, I was a person AGAINST tracking for a very long time.

I made all the excuses about why not to do it.

And I never saw the results I wanted.

Until I decided to try to see opportunity in a different perspective.

Until I decided to be open to something new and uncomfortable.

I like to really highlight the purpose of any tools we may choose, or not choose to use.

I want us to truly understand them. Because that gives us power.

I think when we don’t understand a tool and its purpose…we don’t properly use them or even know when they aren’t right for us.

I also want to discuss tracking being restrictive because I’m a big believer in NOT giving tools power over us.

When we say we can’t track because it makes us obsessed or judgmental…or it’s too restrictive, we are giving the tracker POWER.

And in trying to avoid something, we are almost giving it as much thought and attention as we do if we just do it.

If you think about it…we can oddly obsess just as much in avoiding as we can in implementing.

That tool still has power even in our avoidance of it.

And that’s not to say we may not choose to avoid using it BUT I think the more we can put everything in its place and realize we are fully in control of our implementation the strong and more in control of our life we become.

So now is tracking restrictive?

The short answer is no.

Your tracker isn’t judging. It isn’t telling you to cut anything out. It isn’t telling you to do or feel anything.

It is merely showing you what you’ve done.

YOU are the one then judging.

And I think the more we realize that we are the one giving this tool power, the better off we will be.

I also think it is key we understand WHY we’ve come to feel that tracking is restrictive.

I find it is often because of how we’ve used the tool in the past.

We did it on some severe calorie counting diet where we felt forced to cut out everything we loved, felt overwhelmed with making changes and then felt hungry all of the time.

Often it is these other things and the program/habits we were implementing that then made us have this perception of tracking.

But tracking your food isn’t just about cutting things out. It isn’t just about weight loss.

And if you had started with tracking because of another goal, you may not feel that it is restrictive.

But it’s not too late to ever change that mindset.

#1: Try just tracking what you’re currently doing. Use it its a chance to LEARN about your diet and portions. Don’t make changes.

#2: Realize there are other goals that tracking could be key for…

– Finding out food sensitivities
– Fueling your race so you have enough energy to not poop out at the last mile
– Making sure you’re addressing menopausal symptoms.
– Making sure you’re eating enough to build muscle
– Finding out emotional eating triggers
– Heck even making sure you aren’t RESTRICTING TOO MUCH AND EATING TOO LITTE

Yup…even with trying to lose weight, I find that there are times with tracking a client realizes they are UNDER fueling.

They were restricting too much out of fear because they didn’t have a clear vision of what they were doing.

Honestly, there are so many ways to become obsessive…

– Over training
– Having to burn a certain amount of calories on your watch
– Only eating certain foods
– Not eating certain foods
– Only eating at certain times of day
– Not eating at specific times of day…

The point is it all relates back to our perspective and perception of our habits and how they make us feel.

And while you may decide something isn’t right for you…don’t give it control.

Learn how to implement it and see the VALUE it could have so you can reap the rewards then move forward better.

The more we fear something, the more control it has over us even if we don’t do it.

So as much as I know we can feel tracking is restrictive, we can fear becoming obsessive, realize you give the tool the power.

Take back that power and see it as a chance to make sure you’re fueling according to your needs and goals.

Try just tracking what you’re currently eating. Assess WHY YOU JUDGE or when you feel yourself starting to judge.

Then deal with that judgement.

Ask yourself why you feel guilty for eating a food?

Assess the emotions if you start to feel restricted…even assess if you’re trying to do too much.

Give yourself clear guidelines and find ways to seeing the value.

Sure you may not do it forever, but see it as the tool it is…a guide to better fuel yourself according to whatever goals you have!

10 Kettlebell Exercises For A Total Body Workout

10 Kettlebell Exercises For A Total Body Workout

by | Sep 25, 2022 | Blog, Exercises, Kettlebells

There are so many ways to create progression in our workouts that aren’t just about increasing loads.

One simple way to create a new challenge may be by mixing up the tools you use for the same basic moves.

Another could be by making slight changes to the postures and loading placements during those basic movements like rows or squats or presses.

So if you’ve been looking to vary those basics exercises to keep challenging yourself, try using kettlebells with these amazing moves!

Exercise #1: Push Up To Dip

This is a super challenging push up variation that really targets those triceps as well as your abs.

And if you do struggle with wrist pain during push ups, you may find the neutral wrist positioning of these push ups off the kettlebells helpful.

Just be conscious of the dip if you do have previous shoulder injuries and make sure you can truly control the range of motion before progressing.

To do this move, you’ll perform two push ups off the kettlebells, dropping your chest to the handles. Focus on driving back through your heels while making sure your hands are just outside your chest.

After two push ups, push up to the top and press down into the kettlebells to lift your legs and swing them through and forward.

With your legs straight in front of you and your butt back right in front or between the kettlebells, perform two full dips. Drop your butt straight down toward the ground. Just make sure you don’t swing too far forward or you’ll put more strain on your shoulder.

Do two dips then swing back through and repeat.

To modify, you can go down to your knees for the push ups and bend your knees on the dips. You still want that full range of motion though on the push up, dropping your chest to the kettlebells and bending your elbows to 90 degrees on the dips.

You can also modify by walking through and starting with even 1 of each over two of both.

Exercise #2: Figure 8s

This rotational move is a great way to challenge your core and strengthen those glutes while getting your blood pumping.

It can be great to include in more of a metabolic conditioning workout and used during interval circuits.

It is also a variation on that basic kettlebell swing.

To do this move, you will hold a kettlebell handle in one hand and swing the kb across your chest so that the bottom of the kb is resting on your other hand up at your opposite shoulder.

The weight should be right in against your body.

You will then hinge over, slightly squatting as you do, to be able to swing the weight down in front and under your thigh to grab it with your other hand behind your leg.

You will rotate your torso as you do. You’ll switch hands, grabbing the kettlebell with the other hand behind your leg to then bring it up and around and across your body toward your other shoulder.

Make sure to squeeze your glutes at the top.

You will feel even your biceps working as you perform that curl across your chest, but you don’t want it to just be an arm move. Focus on those glutes propelling the weight weight up and across.

Start light and make sure you are truly controlling the rotation of your torso to reach under your leg so you don’t overload your lower back or start to round.

Exercise #3: Bottoms Up Carry

Carries are a great way to build functional full body strength whether you do farmers carries, racked carries or overhead carries.

You can do them as bilateral movements, carrying a weight on both sides, or as unilateral carries to work each side independently and even strengthen your core to fight rotation.

And a great way to vary your carries and improve your grip strength and shoulder stability, using the slightly awkward weight of the kettlebell, is by including a bottoms up variation.

You can perform the bottoms up carry as a unilateral or bilateral movement.

And you can start with the carry at your shoulder or even progress overhead as you feel ready and want to increase the instability.

This move though is deceptively hard.

Make sure you start light and really focus on all of your fingers gripping the kettlebell handle hard!

If you haven’t done a bottoms up carry before, definitely start with the weight at your shoulder and really engage your upper back, unshrugging that shoulder so it feels locked into place and stabilized.

If you move to the overhead variation, walk slowly to start and make sure to brace your abs!

Exercise #4: Lunge with Pass Under

While adding loads to lunges can for sure progress the movement, also having to hold and stabilize as you change your loading placement can provide a new stability challenge and force you to spend more time under tension. And that’s why the Lunge with Pass Under can be a great option. Not only does this move challenge your legs, but it also is a great way to improve that core stability.

To do this move you will start by holding a kettlebell in one hand. I usually like to start with it on the side I plan to lunge forward on.

Sink into that front lunge and holding with your knee hovering about an inch off the ground, pass the kettlebell under that front leg into your other hand.

Then drive back up to standing in one solid push back.

Lunge forward on the other side to then pass the kettlebell back under.

This move is a great way to really help you focus on keeping your weight centered even as you lunge forward.

Too often all of our weight ends up going forward in front lunges which prevents us from using that front glute as efficiently as possible and can also be why we end up with knee aches and pains.

To vary this move, you can also perform reverse lunges instead of front lunges.

And to modify, you can always perform a split squat with pass under or even start by not sinking as low in the lunge.

Exercise #5: Renegade Rows

If you’re looking to work your entire core and your back and really build your anti-rotational core strength and shoulder stability, Renegade Rows are a must-do move.

By staying focused on preventing rotation, you’ll even really feel your glutes working which will only also improve your hip stability.

With the Renegade Rows, just note the kettlebells do create a bit more instability than dumbbells so make sure to move slowly as you perform this exercise.

You don’t want to rush if you feel yourself losing balance. And you want to make sure you aren’t rushing and rotating.

Really fight to keep everything square to the ground as you alternate rows from that plank position.

Think about engaging your upper back to unshrug your shoulders and press hard down into the kettlebell to stabilize as you row the weight up.

Focus on your back powering that row.

And don’t forget to drive back through your heels so your weight isn’t all shifted forward as you squeeze your glutes.

Spreading your feet wider apart will help you stabilize to fight that rotation.

To modify, you can even perform an incline variation, rowing just on one side so you don’t have the added challenge as you stabilize while alternating rows.

Exercise #6: KB Swings

I honestly feel no kettlebell exercise list is complete without the swing as it is such a staple movement.

I think this explosive hip hinge movement is so key I even push clients who don’t have kettlebells to do it with a dumbbell or pair of dumbbells as the skier swing.

When I use the swing with clients the focus is on the hinge hinge and not performing an overhead swing as I want to train that quick hip hinge movement pattern and proper loading.

Being able to hip hinge correctly is key to help us avoid lower back injuries especially.

When you do the kettlebell swing, focus on pushing your butt back as if trying to touch a wall behind you. You aren’t squatting with this movement although your knees will soften so you can hinge correctly.

And then really push the ground away as you use those glutes to propel the kettlebell up to come up to standing.

Squeeze your glutes hard as you stand tall and don’t lean back, arching your lower back.

Do not worry or focus on how high the kettlebell goes. Too often this focus on the height of the swing leads to us pulling with our arms.

And then do not hinge back over until the kettlebell descends and your forearms connect with your hips. You don’t want to hinge before “catching” the weight to push your hips back. Hinging over while the weight is still far away from you can cause your weight to shift forward and lead to you overloading your lower back.

Almost think of it as you waiting for the kettlebell to open the “door” and your hinge as the door opening.

To vary this move, you may perform a single arm swing or even skier swing with the weights outside.

If you’re struggling with the hip hinge movement, consider a band hinge to help you learn to properly load those glutes and not just lean or round forward.

Exercise #7: Unilateral Chest Press

When we think about the bench press, we think most often about using dumbbells and barbells.

But the kettlebell can actually be a great way to work our chest, shoulders and triceps while adding a level of instability.

And I love even using the kettlebell during a unilateral chest press to even challenge your core more.

To do this move, you’ll have the kettlebell resting on your forearm and hand at your chest. Make sure your feet are firmly planted on the ground and you’re bracing your abs to fight the rotation.

Press the kettlebell up and toward the ceiling even coming slightly toward the center of your chest as you press to get a little extra pec focused work.

The lower back down. Move slowly because the kettlebell adds more instability than you realize.

And if you don’t have a bench, you can always do this move as a floor press. You’ll be surprised by how unstable just using the kettlebell can make you feel with such a traditional movement.

Exercise #8: Squat, Catch And Press

If you’re looking for a great variation of the squat to press, try the Squat, Catch and Press.

This is a great full-body exercise to include even during your conditioning work as it will really get your blood pumping.

You may even see different versions of this movement done based on whether you want it to be a bit more leg intensive or cardio.

Start with the weight held in both hands hanging toward the ground.

Squat down sinking the weight to touch the ground. Then quickly drive up to standing and, as you do, pull the weight up toward your chest, allowing your hands to slide down the horns of the kettlebell toward where the handle connects to the base.

From here press the weight overhead.

Do this all quickly without really pausing in any position.

Then lower the weight to your chest before allowing your hands to slide to the top of the handle as you sink back into that squat.

You may also find you like to perform this move with more a squat or leg emphasis, sinking into a deeper squat while holding the kettlebell in that goblet position at your chest before coming out of that deeper squat to press overhead.

Exercise #9: Rotational Row

You really can work your entire body using kettlebells. And if you want to vary up your back rows, you can always include a rotational kettlebell row.

This is not only a great unilateral back exercise to work each side independently but also a great core move, working those obliques as well.

This rotational row works your back through protraction to full retraction. Just make sure you can actually control the row with your back and don’t end up shrugging as you go from the shoulder blade being pulled forward to pulled toward your spine.

Start in a staggered stance with the weight in the opposite hand from the foot that is forward. Hold the weight in that opposite hand hanging down toward your heel of your front foot.

While you want to allow your shoulder blade to protract or come forward around your ribs as you allow the weight to hang, almost as if you are slightly reaching for the ground, you don’t want to lose tension on your core or round over.

Then drive the elbow back toward the ceiling as you slightly rotate open, pulling the handle up toward your chest.

Do not shrug your shoulder or let your shoulder round forward to make the movement bigger. Focus on a slight rotation through your torso as you pull your shoulder blade toward your spine.

If you struggle with bracing your core as you focus on the row, consider trying a variation off a bench so your hand and knee are on the bench to help you stabilize and brace.

Exercise #10: Halos

Halos are another must do move to improve your shoulder mobility and stability.

And while they can be done with a plate weight or dumbbell, the instability of the kettlebell is a great way to really progress this exercise, especially when the focus is on improve your stability and range of motion.

You can do this movement from a variety of postures as well.

I love the kneeling or even seated variation of this exercise to not only really focus on that shoulder mobility but take out the capacity to really cheat and seek out mobility from other areas. These variations are also more core intensive which can help prevent you from getting ego in adding weight.

It is key with halos, no matter which posture you select, that you focus on not moving your head but instead circling the weight around your head through the fullest range of motion you can. You want to keep the weight in tight though and not just make a circle over your head.

As you pull the weight around each time and back forward, focus on even feeling the side of your back powering that pull forward.

If you do this move kneeling, focus on really squeezing your glutes. You can also vary your stance with, bringing your knees together to make it harder to stabilize.

SUMMARY:

You can combine these moves to match your needs and goals, whether you want an upper body, lower body or full body routine. You may find you use multiple in the same workout or just even use one, swapping it in for a current move in your routine.

Just remember to pick moves based on your needs and goals! We want to include exercises with a purpose!

Looking for more great tips, exercises and workouts?

Subscribe to my YouTube!

FHP 438 – 5 Unpopular Truths – Why You’re Not Seeing The Fat Loss Results You Want

FHP 438 – 5 Unpopular Truths – Why You’re Not Seeing The Fat Loss Results You Want

by | Sep 20, 2022 | podcast

While we each do have our own unique set of circumstances, our unique needs and goals, often there are some fundamental things we can adjust no matter what if we aren’t seeing the results we want.

There are actually 5 things I like to focus on first before we move into more of the details if a client comes to me saying they aren’t seeing the results they’d like…

#1: They’re underestimating how many calories they’re actually consuming.

So if you’ve ever thought to yourself, “But I eat so clean. I don’t know why I’m not seeing results.”

You have to take food quality out of the equation.

Because we can even overeat unhealthy foods.

I don’t know about you, but I’m horrible at knowing a tbsp of peanut butter…especially if I really want it.

I’ve personally only better learned to eyeball my portions since really measuring and tracking.

And even then I know my stress, fatigue, and even desire for a food can impact what my portions end up looking like.

Too often too, we ignore bites, licks and nibbles. We snack on more than we realize.

This is why tracking is key.

It shows us when we are not only overeating calories in general, but even when our portions and macros aren’t in line with our goals.

Heck, you may even find you’re UNDER EATING, which, while different, is still a misestimation of the actual fuel you need.

Bottom line – track your food!

#2: Overestimating how many calories they’ve burned.

If I could get rid of calorie trackers I would.

I love data but calories burned unfortunately is generally misused data.

A. It’s why so many actually focus on training harder over training smarter and workouts become just a chance to burn more calories and turn into cardio sessions.

B. It makes us think we should eat more when we really shouldn’t.

C. Those trackers don’t account for us getting in BETTER shape.

D. They really just aren’t accurate. If you have to pick type of workout or start a workout it’s using an algorithm also try swinging your arms more with your watch and watch how much more things add up!

Using a tracker can easily lead to you thinking you’re creating more of a defect than you are and overeating.

And just remember, the more in shape you are, the more you’ll need less fuel to perform the same activities that you once needed way more for.

It’s why training for that first race you may have seen weight loss eating the same way you are now!

#3: Doing more over dialing in everything focused on your goals.

It’s easy to fall prey to the do more attitude. But more isn’t better. It can lead to a point of diminishing returns and us simply getting burned out.

We can’t out exercise or out diet time.

Over training and under fueling can lead to not only burn out but also hormonal imbalances and metabolic adaptions.

We end up creating too big a deficit through our training and fueling which creates metabolic adaptations due to our bodies’ survival instinct.

And truly we do just make everything feel unsustainable by trying to do more to lose faster.

Everything we include should have a purpose. That ultimately leads to not only sustainable habits but lasting results.

So focus on training smarter not just harder. Focus on macros and not just calories.

Learn what you truly need to fuel.

#4: We focus on the 1% over the basics.

Don’t get me wrong, I use supplements. I sell supplements. I like supplements.

But supplements are supplemental.

Too often we stress details like supplements over first doing all that we can with those fundamentals.

Focus on a clear workout progression. Focus on dialing in your macros.

Track what you’re doing. Then tweak.

You can adjust ratios over time. Add in supplements. Switch meal timings. Focus on pre and post workout macro breakdowns.

But none of that matters if you aren’t doing the basics consistently.

There is no magic food or magic move. There is just the boring basics done consistently over and over and over again.

Like brushing your teeth….it may not be fun but it’s that boring basic that really pays off!

#5: We try to out exercise our diet.

One of the things we often “get away with” when we’re younger is working out to create the calorie deficit so we don’t have to adjust how we eat.

But honestly, the reason we also struggle later in life to maintain our muscle mass and stay leaner is BECAUSE this is how we approached staying in shape all along.

You can’t just focus on creating that deficit through training. You have to dial in your fueling.

This is key if you want to build and retain lean muscle mass as you get older – especially since it becomes harder and harder as we age.

Not to mention this is the best way to make sure we can eat enough and not train so hard to create metabolic adaptations.

Often in our attempt to out exercise our diet we actually negatively impact our training intensity. We do more over pushing harder for less time!

SUMMARY:

As much as we sometimes don’t want to own up to doing these things, most of us have been guilty of one if not all of these habits.

And instead of focusing on changing these things, we do get caught up in the details.

Dial in those fundamentals. Repeat those boring habits. Stay focused on measuring and tracking what you’re doing.
What gets measured, gets managed!
How To Build Muscle ( 5 HABIT CHANGES)

How To Build Muscle ( 5 HABIT CHANGES)

by | Sep 18, 2022 | Blog, Diet, Exercises

Often when we want to achieve a new goal, a new result, we look for a new program, a new set of routines or habits to implement.

But too often we don’t assess habits we may currently have that we actually need to STOP doing.

And many of these old habits even sneak into our new programming ultimately holding us back from our new goal.

Many of these habits we hold on to because they worked for our previous goals – say for weight loss or fat loss.

But when our focus changes, our habits need to shift as well.

And to gain muscle we can’t repeat the same habits that worked for weight loss. Gaining muscle means embracing habit changes.

We have to remember that what worked for one goal may not work for another and could even hinder us from seeing results.

That’s why I wanted to share 5 habits many of us excuse that we actually need to STOP doing if we want to gain more muscle.

 

5 Habits To Stop Doing If You Want To Gain More Muscle FASTER:

It’s hard at times to let go of habits that “worked” or that we enjoyed even when we logically know they no longer fit our goals.

But it’s key we do make sure our lifestyle is evolving to match our changing needs and goals.

Habit #1: Working Out Every Day

“But I love working out!”

“I feel guilty if I don’t do something every day.”

Many of us have said these statements as an excuse to train every day.

And while we may “get away with it” more in a fat loss phase, even then this mindset backfires.

Our body rebuilds and functions optimally when it has time to rest and rebuild.

You need quality recovery. You need proper fueling. You need quality sleep.

You need days where your body and mind can relax and repair so you are prepped to push hard in the following training sessions.

Make sure that you are designing your workouts progressions to give areas rest over the course of the week and even cycling your training intensity.

Getting results doesn’t have to mean, and shouldn’t mean, destroying ourselves every session.

Especially as we get older, our recovery times can increase. This means designing programs strategically to account for this. While it doesn’t mean we can’t still train 5-6 days a week, the way we break up our sessions and the volume we create may vary!

And remember it isn’t just your body but also your MIND that actually needs the recovery time.

It is fatiguing really trying to mentally push yourself every workout to create that progression you need to see results.

You want to be focused and intentional every training session – not just go through the motions.

So we have to recognize how taxing mentally that is, especially combined with a stressful day.

Give yourself time to rest and recover so every session is quality!

We rebuild when we rest and that’s how we see those muscle gains!

Habit #2: Changing your workouts up constantly

While it can be fun to do different things often, we need to design a clear progression to follow if we want to see results.

Changing up our workouts doesn’t allow us to strategically push and get the full benefit of each move.

It can also make us constantly sore, which can negatively impact muscle activation and subsequent training sessions.

Include a variety of movements to work muscles in different ways over the course of the week, but clearly lay out a progression you repeat for a few weeks.

How long you repeat a progression may depend on:

  • How much room for growth you have with moves
  • How much you find ego starts to get in the way when you are hitting your upper limit with an exercise (encouraging you to lift more than you probably should with form that isn’t ideal)
  • How much you do even find your mental focus drifting as you get “bored”

Progressions don’t have to be done for months upon months.

Just remember too that being able to push and see how far you can go with an exercise can be exciting!

Over time you can test out different workout designs and movements. But without repeating a set progression for a bit, you can’t know what does and doesn’t work. It allows you to actually see yourself progressing with one extra rep, 5lbs more or even that full pull up when you couldn’t do one prior!

But that progression is needed if you want to dial in those muscle gains efficiently so you actually are truly progressing moves and not just making yourself sore with different and new!

Because soreness really isn’t an indicator that you’re building more muscle, especially not more muscle faster!

Habit #3: Staying in your comfort zone

It can honestly be hard to push every training session.

While fun in a torturous way, it is at times mentally and physical hard and uncomfortable to push for another rep. Use a bit more weight we aren’t sure will go up for that final rep.

Do that new variation that really challenges us.

It is easy to keep repeating the same exercise variations, with the same loads for the same reps or sets at times.

But muscle growth is the result of challenging our body to have to adapt and repair to become stronger.

That means we need to focus on that progression in our loads, tempos, variations, training density…

Sometimes it may be one more rep in one set.

Sometimes it may be just 5lbs more.

Sometimes it may be moving on to a different tempo or posture or position for a move to use progression through the same but different.

This though is also why a clear workout progression and schedule is key.

It allows us to make those incremental adjustments to push ourselves outside our comfort zone each week.

And over those progressions, we also can’t fear testing out new workout designs and training methods.

Especially the more advanced a trainee we are, the slower our results will be so the more some advanced strategies, training techniques and workout designs may need to be used at times. Not only to challenge our body but also keep us wanting to push mentally with something new in our workouts.

You may experiment with things like rest-pause technique, drop sets, density training…It isn’t just loads we can use to challenge our body and push ourselves outside what is comfortable to create that muscle growth and change!

Habit #4: Going Low Carb

So I’ve talked a ton about training so far, and it’s because you can’t build muscle without a proper training routine and resistance to create growth.

While weight loss and fat loss are so much about diet, building muscle requires you to train in a way that forces your body to adapt and build back stronger.

However, our diet can’t be ignored if we want the best results from those intensive training sessions! We don’t want our hard work in the gym to be wasted!

That’s why it is key we give our body the fuel it needs to rebuild and repair and have the energy to train hard.

And carbs are truly a key part of having that readily available energy to not only push hard during our sessions but rebuild post workout.

They create that anabolic environment optimal for muscle growth.

Carbs are not only that immediate energy to be able to push at our full intensity during training and create that progressive overload but they are also protein sparring.

They protect your lean muscle from being catabolized or used as fuel and they can help make sure that the protein you consume is used to actually rebuild.

This is extra key if you are an endurance athlete or enjoy steady state cardio and refuse to fully cut back on mileage. Cardio already makes it harder to build and retain lean muscle, so carbs are even more key to serve as that immediate energy source and aid in our recovery.

So while you may have dropped your carbs during your weight loss cycle, you may now find boosting them to be extremely key.

Too often we keep ourselves in that energy deficit and then wonder why we aren’t gaining muscle. But growth can’t truly happen when we don’t have the fuel to repair or even optimize hormone levels.

So increase those carbs.

Even if you start by just timing more carbs around your training sessions, you can’t fear carbs if you want the most efficient muscle gains.

Habit #5: Staying In A Deficit

Just like we may have cut carbs during a fat loss phase, we often focus on that calorie deficit to see results. You do need to consume less than you expend to see that fat loss because you need to tap into that stored energy.

But to gain muscle as efficiently as possible, you now need to make sure your body always has the fuel it needs. So you can’t fear eating more.

Eating too little will keep you training hard and not seeing any gains. It can also lead to burn out, constant fatigue, constant soreness and an inability to recover.

Basically you could feel like you’re working so hard to literally not see any gains.

If you are transitioning out of a fat loss phase, you may simply start by increasing your calories to more of a maintenance level while increasing carbs. From there you may enter a small surplus.

Eating more doesn’t give you the excuse to go crazy. If you do a dirty bulk and skyrocket your calories, you’re going to gain fat and ultimately not really see better results.

A surplus as little as 100 calories may be enough although you may find you need to increase up to 400 above maintenance, which is why it may be helpful to do a maintenance phase prior to learn what you need to maintain your current body comp.

By focusing on protein and not ignoring this essential macro, you can even gain muscle while in a deficit so a slower transition, increasing calories can help you avoid gaining fat.

But we have to remember that the leaner we get, and the more we aren’t eating sufficiently to fuel our training, the more we put ourselves at risk for losing muscle even with higher protein ratios.

You need that fuel to grow those muscles!

And making sure that you’re eating enough is essential even as we enter menopause!

Often under fueling and extreme dieting habits can create metabolic adaptations which hold us back from not only losing fat, but gaining muscle as we enter menopause.

So focusing on increasing your calorie intake and building muscle is KEY as we get older to keep our metabolic rate higher!

Just remember because you can “get away with” something when you’re younger doesn’t mean that dieting practice won’t catch up with you later!

If you are peri-menopausal or nearing that age, really focus on making sure you’re building that lean muscle and not under eating or you could be setting yourself up for unwanted fat gain and muscle loss as you get older!

SUMMARY:

So if you’re looking to build muscle as quickly as possible it is key you change your habits, especially from the habits you used to lose weight or fat.

Focus on challenging yourself with your training and eating enough to support that muscle growth.

For accountability and support to see better results FASTER, apply to my 1:1 Coaching.

–> 1:1 Online Coaching

FHP 437 – How Do You Even Know What Is Possible?

FHP 437 – How Do You Even Know What Is Possible?

by | Sep 12, 2022 | podcast

How Do You Even Know What Is Possible?

I got asked on a post about getting abs the other day…

“How do you even know what is possible for you?”

It was one of those moments where you sit back and you go…

“Well huh!”

And my honest answer back was…

“I don’t think you can fully know what is possible until you try.”

I don’t think we can ever fully know how far we can go with something until we’ve tried.

And even then, we can’t fully predict the snowball that will happen as we continue to accumulate knowledge, make those small improvements and let TIME do its work.

I say this looking back at my own photos over the years, my own lifting logs…

When I was doing 2 pull ups, I would never have said I’d get 20 beautiful ones in a row.

When I was first trying to change my body type from the orange with toothpick limbs, I would never have told you I’d have abs I wanted to show off.

Heck if you asked me if I’d have half nakey photos I’d share of myself to social media while also filming videos every week, I would have laughed at you and thought you were crazy.

Because none of these things are what I necessarily envisioned even when working toward specific goals.

Because I don’t think we can fully predict the outcome of any journey.

We can just envision what we’d like, constantly work to improve and implement and adjust habits…and stay focused on tweaking based on how things are progressing.

But I do think we have to embrace that our ultimate goals, our results may not be exactly what we expected to start.

This doesn’t mean they’ll be worse or better.

But often they are different.

But we also have to remember we can’t hold ourselves back from trying just because we don’t know what is possible.

We have to remember that line of…

Everything seems impossible until we prove it possible.

So if you want to get better at something, don’t set a limit. See you goal as your starting point to shoot for.

See a goal not so much as the expectation but a vision to drive you.

And then set your expectations to learn and grow along the way.

When we do this, we find out more about ourselves.

We learn what are truly our priorities. We learn what matters to us.

And we improve and grow.

And often, no that end result isn’t fully what we expected. But often it can even be better. And it can lead to other progress, other wins.

But I think in life we have to realize that so much can’t be predicted.

So much has to be us taking a risk and seeing where things can go!

So if there is something you want to work toward…who cares if it is even truly possible?

Why not see how close you can get?

Here are 3 tips to help you get started today seeing what is possible…

#1: List out your priorities.

So I mention to do this first because if you really want to achieve a goal, you must be willing to sacrifice to get there.

Your goal has to be a priority.

HOWEVER, often our goals, especially if they are personal records or aesthetic based and not related to health or injury, will take a back seat to other priorities in our life.

Family, work…overall lifestyle and “survival” will matter most to us. And rightly so.

BUT I think even recognizing the hierarchy of our priorities can help us place these goals within that list and even WORK AROUND the other things we have going on.

Too often our other priorities become excuses instead of being seen as non-negotiable and something to strategize around.

If you aren’t going to shift your priorities, you need to account for them. Create a plan that allows your priorities to be your priorities.

This can mean starting with small changes. It can mean planning in short workouts. It can mean tracking while planning in family meals first. It can mean using meal prep or planning in restaurant dishes.

If you want to see what is possible to achieve in terms of any goal, start with what is also realistic to your lifestyle to build and move forward.

#2: Realize that success means sacrifice.

The more you want to really make the “impossible” possible, the more you will have to embrace sacrifice. Not in a bad way but…success means prioritizing sometimes things that aren’t fun.

To push your boundaries will never be comfortable.

The more we want to really achieve something beyond what we’ve achieved, the more we have to be ready to do things we’ve never done and at times we don’t want to do them.

I think recognizing that “greatness” comes with a sacrifice in another area is key.

It even helps us realize where our goals fall on our priorities and how much we want to push what is possible.

We may have one vision of our ultimate goal and realize that halfway to that we are actually happy. Or we may realize we want more and can achieve more, embracing the sacrifices that come with it.

But the key is realizing that part of seeing what is possible is also seeing how much we can push our own boundaries!

#3: Embrace that nothing may ever be enough.

Often we will achieve one goal and just want more. It’s why we do have to find ways to love ourselves, love our lives, love the journey as cliche as that is over defining our happiness and satisfaction based on a destination.

Because there will always be more you want to explore. And often there will always be more you want to achieve.

Embrace the fact that you can always want to improve while also being happy where you are with what you have.

And then don’t just blow past the wins. Recognize them.

Give yourself credit for the journey as you continue to push forward.

But also don’t feel guilty if you do reach a goal and just want more!

To want to improve is never a bad thing as long as we also realize that no single goal will define us. We have to love the growth and learning process along the way as well!

SUMMARY:

The simple answer is we can never know what is fully possible until we’ve tried.

And even then, over the years, over the learning process, we may constantly reassess what we want and even redefine what we believe we can achieve!

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