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Choosing the Best Type of Training

Choosing the Best Type of Training

“This type of training will help you develop the physique of a Greek God!”

As soon as you go online or open a magazine, you’ll probably see an article titled, “6 Moves You MUST Do For Six Pack Abs!” You’ll see this for  training chest, arms, and your booty too. But if there really were 6 magical moves that will completely transform your body, it wouldn’t be news would it? Wouldn’t we all know about them already?

The truth is, a lot of different types of training can get different people the same results. Crossfitters and bodybuilders can both have phenomenal physiques.. However, the training couldn’t be any more different. How can that be?

Well, arguably the most important aspect of any training regimen is progression. For Crossfit, that might mean more reps, or a common workout completed in a shorter amount of time. Their bodies progress by being able to do more, more efficiently.

For a bodybuilder, that progression comes from an increase in volume, via added sets, reps, or weight. Adding an extra set, or increasing the weight, increases the volume. So does being able to do more reps with the same amount of sets and weight.

Choosing the Right Fit

So we’ve established that you don’t need to do one certain type of workout to achieve your goals. Moving forward, how do we choose what method will work best for us? That’s easy! The type of programming that will work best for you is the type of training that you will adhere to on a consistent basis. It’s the type of workout that fits into your schedule and the kind that you won’t skip on a regular basis. Therefore, it should be FUN and something you look forward to!

Popular Training Methods

Bodybuilding

ZEE PUMP! As made famous by the great Arnold Schwarzenegger, bodybuilding is the art of building your body. It’s less about performance and lifting the heaviest weights and more about focusing on growing each individual body part. These plans are developed to increase volume and maximize the pump to create an optimum level of hypertrophy (muscle growth). The workout is typically split into one or two body parts per day. You typically perform this type of training 5 days per week.

Powerlifting

Powerlifting is for those of us who enjoy lifting crazy amounts of weight. It is centered around the big three lifts: Squat, Bench Press, Deadlift. These movements are performed twice each per week in most programs. The rest of the programming is built around specific accessory movements that will directly help you with one of the lifts. You typically perform this type of training 4-5 days per week.

Crossfit

You may have seen the Crossfit Games on television. It’s like the gym version of an obstacle course. You race through a certain number of reps for certain movements. This is probably the most diverse form of training, with variations in exercises from olympic lifts all the way to body weight movements and running. These are shorter workouts performed at an extremely high intensity. You typically perform this type of training 6 days per week.

Making Your Decision

These are just a few of the many different types of programs you can choose from. The most important concept is to make sure you are active and healthy. You can do that in a variety of ways. So the next time you see an article that starts with “YOU MUST”, just laugh and keep scrolling by. Find something you love, break a sweat, and do it on a regular basis!

 

As always, if you need help, we provide online health coaching! This consists of custom training and personalized macronutrient programming! When you sign up for a membership, you aren’t just paying for coaches, you’re becoming a member of our team! Join the Evolution!

 

Josh Scutnik

SD Evolution

The Nation’s Elite Training Team

Live Happy. Live Healthy. Evolve.

The Top 5 Reasons You Aren’t Achieving Your Goals

The Top 5 Reasons You Aren’t Achieving Your Goals

How many goals have you accomplished this year? We are seven months into 2017.. Have you checked any boxes off  of your New Year’s Resolutions? Goals are easy to set, but very rarely do we see them all the way through. The problem is that we get excited and we set certain goals, but once that excitement wears off and we’re left with just the working stages to get to those goals, it doesn’t seem as fun as when we thought them up.

So what do we do? Stop setting goals? That’s kind of depressing. Here are the top 5 reasons that you aren’t achieving your goals, and what you can do to avoid these mistakes!

5. A Lack of Interest

It seemed like a great idea when you thought of it. It sounded fun and you were excited to take on the new challenge. But after the sparkle wears off that fun new thought, you don’t really feel like doing it anymore. When you set goals, it is crucial to make sure they are actually important to you. That’s why setting goals with friends can be dangerous. You all want to do something together, but it just doesn’t seem that special to one or more of you. People start bailing and the whole thing falls apart.

Certain goals can be set together as a team. But individual goals should really be decided on your own, with no outside influences. Only you know what you want. So decide what’s most important to you and start from there.

4. You’re Scared

You set a goal. It’s big.. Really BIG! You’re pumped, you’re motivated, and nothing is going to stop you! Then you wake up in the morning and it almost feels like a hangover. What the hell was I thinking? I can’t do that! It’s impossible!

That’s the though process when you set a goal and immediately become discouraged by it. You think it’s unrealistic and a waste of time even attempting it. The bottom line is that unrealistic goals are often much more achievable than you think. The safe plans are usually the ones that never happen because there is so much competition for those spots. The unrealistic goals are often the ones you chase on your own because no one else thinks they can do them!

Think of it in terms of a job interview. Entry-level positions are going to have 100 applicants for 5 spots. But the upper-level management only has 9 applicants for 3 positions. So the safe bet has you at 20-1 odds for entry-level, while the risky one has odds set at 3-1.

Nothing is impossible, and the only limiting factor is you!

3. It Isn’t a Priority

This tends to be a problem in many facets of life. We run through what can be compared to a juggling act of life, and certain things get put on the back-burner. And as we grow up and start families, we have other people to worry about too. But there comes a time when we need to spend a little worry on ourselves.

Prioritization is a majorly overlooked resource. In order to prioritize, we need to take a look at the bigger picture. You start with the necessities, the things critical to staying alive and well. Those get done first. From there we have to place a high standard on our goals. This is where we need to get just a little bit selfish. If something was important enough for us to set as a goal, we need to maintain that emphasis of importance until we complete it.

2. Lack of Support

This is a big one. We rely on support throughout our lives. With it, we often find success. Without it, we often don’t. Support doesn’t have to just be emotional. The best kind of support is where you have people battling in the trenches with you. In the gym, that can be a training partner, or a group of people in a boot camp class.

The key here is to surround yourself with others who share your passion. They say you are the average of the five people you hang out with the most. So surround yourself with people who have already been successful with what you’re trying to accomplish!

1. You Don’t Have a Plan

The number one reason you haven’t achieved your goals is that you don’t have a plan! You can’t say you want to do something and have no steps to follow to do it. If your goal is to make ten million dollars, you can’t sit around and wait for it. You have to go out and do things to make that money!

The goal is accomplished by setting smaller goals along the way. Each mini goal you accomplish gets you closer to that big goal.

Your list of goals also shouldn’t be five pages long. Stick to one goal until you accomplish it, then you can move on to the next one.

You also want to stay regimented. It’s easy to follow a regular routine. It’s much harder to fit something in once in a while. Manage your time. Plan ahead for when you’re going to do it. Then get it done!

 

As always, if you need help, we provide online health coaching! This consists of custom training and personalized macronutrient programming! When you sign up for a membership you aren’t just paying for coaches, you’re becoming a member of our team! Join the Evolution!

 

Josh Scutnik

SD Evolution

The Nation’s Elite Training Team

Live Happy. Live Healthy. Evolve.

Guidelines to Your Fitness Budget: Balancing Your Goals

Guidelines to Your Fitness Budget: Balancing Your Goals

You’ve seen a budget before. You have probably come up with one to make sure you can pay your bills every month. But budgets aren’t always financial. The term “budgeting” is extremely relevant when it comes to your fitness goals and in ultimately determining your level of success. We’re going to talk about the standard “you get out what you put in”, and exactly what that means! But first, let’s start with some TOUGH LOVE!

“You get out what you put in.”

TOUGH LOVE

As coaches, we hear it all the time.. “I had a bad weekend. A bad meal turned into a bad day. I went out drinking. I’m going to be honest, I didn’t feel like working out this week, so I didn’t.” And there is plenty more where that came from. And do you know what our answer is? “That’s ok.” Because it is! We preach balance. Our clients know that we harp on it, but it’s true.

If you are prepping for a contest, or are another type of competitive athlete and you are getting ready for your event, there is less room for error in these instances. But for the typical person who is just looking for a healthier lifestyle, this is nothing more than a minor speed bump. BUT, there can’t be any confusion as to why the scale hasn’t moved or clothes aren’t fitting better. A bad day here or there won’t kill your efforts, but it can be enough to stall them. Even if it’s only one bad day per week and you’re cutting, it could be enough to take you out of that deficit or drastically decrease it. So instead of a little over a pound of weight loss, you could be looking at the same number or maybe down a quarter of a pound.

On the other end of it, let’s say you’re bulking- you drank a little too much on Friday night and you used the weekend to sleep it off. Well it’s a little harder to get to your total daily caloric intake with half the number of meals that you usually eat. So that’s two days at significantly lower numbers, which is probably enough to inhibit an increase in weight.

Again, there’s nothing wrong with this, but you’ll have to curb your expectations as far as progress is concerned. One of my favorite quotes is, “If you do something once in a while, you can expect results once in a while.” I love it. Most people don’t understand the amount of dedication it takes to achieve something that they aren’t used to doing. Furthermore, the more you progress and get closer to an elite level, the more dedication it is going to take to continue to progress.

You can’t bust your ass in the gym and then have a free for all in the kitchen and you can’t spend your life meal prepping then half-ass it in the gym and expect to get great results. It doesn’t work like that. Results are HARD to get. They may come easier to some people, but those people may just be programmed already on how to get this stuff done- making it less effort for them specifically.

Setting Your Budget

Again, we’re not talking about money here. This article isn’t about setting money aside for groceries and your gym membership. We’re talking about time and effort. How much time can you budget to your goals. How many things are you willing to give up in order to achieve them. The higher the number, the better the results. You don’t have to want to be elite. You just have to decide how much you want out of this. And that’s exactly what we’re going to breakdown here.

“Do I really need to bring a scale with me everywhere I go?”

Honestly? Yeah, you do. At least until you’ve memorized what an accurate serving size looks like for all the things you eat regularly. And even after that, if you are really hard-core about this stuff, you will have to continue to weigh your meals out because there’s no way you know what 130g of oats looks like vs 115g. Eyeball it after you learn what it looks like: Good Results. You weight it out at every meal: Great Results.

“I don’t have a set program in the gym, but I know what my body likes.”

Cool, do you remember what you did for every set of every exercise the last week? How about the last month? I can probably stop asking there but I’ll move forward anyway.. How about the last 3-6 months? Do you know exactly how much you’ve progressed in every single lift over this time frame? If you aren’t progressing, you aren’t growing and you’re likely not achieving the adaptations that you’re looking for. If you are, you’re probably not being as efficient as you could be for the amount of time that you’re in the gym.. Or you’ve just started working out and you get to enjoy the amazing responses that your body is going to give you for the first few months! But for most of us, we have to make sure we get everything we work for, so tracking your workouts is a huge tool.

If you go through the motions in the gym (busting your ass, but still untracked), you will get good results. If you track your workouts and plan them out, ensuring your volume has increased and you have progressed, you will get great results.

“I didn’t drink that much, but we got back at like 3 o’clock this morning. I’m pretty beat but I’ll still meet you at the gym at 7.”

I’ll be honest, this was my downfall for a while (college). But I probably wasn’t saying I didn’t drink that much… For whatever reason, I still felt good when I hopped out of bed after a few hours of sleep. Fitness was my religion and I wasn’t going to miss a meal or a workout. Especially not with spring break on the horizon.

But I overlooked how critical sleep was to everything else I was so dedicated to. You don’t grow while you’re lifting. You grow while you’re resting and recovering. Where does most of that take place? Sleep… And the deeper sleep the better. Can you progress off of a limited sleep schedule? Yup.. Results: Good. But get into that sweet spot of 7-9 hours of sleep.. Results: Great.

“I had a family barbecue this weekend.”

This one is easily the most common. Family/friend cookouts/get togethers. It happens all the time. You don’t have to be a party animal for this to be a common occurrence in your life. And this is really what we’re talking about with balancing your lifestyle with fun and fitness. If you aren’t competing and you just love being in shape, isn’t it ok to enjoy the quality time? That’s up for each individual person to debate. But we say yes. Absolutely enjoy it. Life is too short. BUT, if you have a show or competition coming up in two weeks and you’re already cutting it close.. Pack your own damn meals! Haha you can still enjoy the company of others while eating your prep food. Too many people shut themselves out from the world when it comes to crunch time. That’s not very enjoyable. You just need a little self-discipline and to remind yourself of why you started. You are doing something that’s very important to you. That should outweigh the big ass brownie you’re staring at.

Even if you aren’t competing, if you’ve just gotten into a rhythm in your weight loss after a long rut, stick to it! Make some tasty meals to bring with you to keep your progress rolling. We’ve done it.. Your family and friends might throw some playful jabs at you, but you’ll survive, and you’ll have abs to show them at the next one.

Mindful/intuitive eating: Good results. Meal prep: Great results.

Conclusion

So, do you have to be on top of your game all the time? That just depends on where you’re going with this. There are two extremes to every spectrum. The majority of people will find themselves somewhere in between. If you want to be elite, you do need to be at the high-end of the spectrum, on your game all the time. If you are perfectly happy being good, then make good choices most of the time. That’s your balance. That’s your budget. At the end of the day, if you are happy then you already won.

 

Josh Scutnik

SD Evolution

The Nation’s Elite Training Team

Live Happy. Live Healthy. Evolve.

Filtering Through the Miracle Diets: Which Works Best?

Filtering Through the Miracle Diets: Which Works Best?

The Atkins Diet, the South Beach Diet, The Mediterranean Diet, Keto, Paleo… You can probably Google 25 more that will express how THIS diet will change your life. Which diet truly creates the best transformations? Let’s go through a few of the most popular and identify the winner.

The Keto Diet

The low-carb diet. The principle behind the Ketone Diet is getting your body into a state of Ketosis. This is where your body transfers from using carbohydrates as fuel to becoming extremely efficient in using fat for fuel. So how do you get there? The general rule of thumb is keeping your carbohydrates between 30-50 grams.

Basically, when planning your diet, you consume a gram of protein per pound of bodyweight, and the remainder of your calories are going to come from fat. You don’t plan out your carbohydrates (you’re trying to eat as few as possible) but you the little bit you take in is coming from your protein or fat source that may have a few grams of carbs in them.

The Paleo Diet

This is sometimes called the new, old diet. It’s a bit of a caveman reference. The idea is that you only consume foods that you could hunt or gather.. These foods include fruits, veggies, meat, seeds, and nuts. The bigger list is of things it doesn’t include. You can’t eat any refined sugars, or anything that has been processed. If we couldn’t eat it 500 years ago, you can’t eat it today. That’s the concept.

The Atkins Diet

This one took the country by storm. I feel like half the books in the nutrition section of Barnes and Noble are all about the Atkins Diet. Created by Dr. Robert Atkins, a cardiologist, it is extremely similar to the Keto Diet in that the number of carbohydrates you consume are drastically reduced. The biggest difference is that the Atkins Diet calculates “net carbs”, or total carbs minus fiber. His idea on that is the foods high in fiber have less of an impact on blood glucose and can be considered “good carbs”.

Do Any of These Offer A Real Advantage?

The short answer? No. Weight loss and weight gain is extremely simple.. Calories in vs Calories out. The math is extremely straight forward. If you consume fewer calories than you expend, then you will lose weight. If your diet is 5 bags of M&Ms and a Snickers Bar per day, but you’re a competitive distance runner, you’re likely to lose weight. You’re also likely to be extremely malnourished and unhealthy, but you’ll lose weight.

“But (insert diet here) worked for me. I lost 40 pounds on it.”

The only advantage a diet offers is if it is easier for you to follow. Can you live on 30g of carbs per day for the rest of your life? Can you avoid bagels or cereal forever? I can’t speak for you. Maybe you can. But I can’t. And I don’t think most of the rest of us can either. But if you can, then yes, one of these diets does carry and advantage… For YOU.

Understanding Your Lifestyle

The only way you can be successful in a transformation is understanding your own lifestyle. Consistency is key to success. If you can’t maintain something, that success will not last. And if it isn’t maintainable, why are you doing it? How fulfilling is it to hold a trophy for a month and then have it taken back? You need to choose a healthy lifestyle that you can sustain. For most people, that just means eating a healthy balance.

I love the 80/20 rule. It’s a pretty good starting point. If you make healthy choices 80% of the time, the 20% of fun foods isn’t going to crush your goals. It’s actually going to help you maintain them because your aren’t restricting yourself. And when you don’t restrict yourself, you tend to have fewer cravings. The bottom line is that if you are eating foods with all the nutrients you need to stay healthy, you can have that bowl of ice cream if it stays within your caloric allowance. If your goal is weight loss and you have 2000 calories for the day and you’ve eaten all your fruits and veggies already but still have 400 calories left over, a few Oreos won’t keep you from losing weight. You’re still in a deficit so you’re still losing weight.

Conclusion

Unfortunately, there is no miracle diet. The only miracle is finding something that you enjoy and are able to sustain. There is no magical food, no magical process, and no overnight transformation. Caloric balance is the determining factor in whether you gain, lose, or maintain your weight. If you can plan out your goals and be consistent, you will have success. We can help with that 🙂

 

Josh Scutnik

SD Evolution

The Nation’s Elite Training Team

Live Happy. Live Healthy. Evolve.

5 THINGS YOU SHOULD BE DOING INSTEAD OF SCROLLING THROUGH SOCIAL MEDIA

5 THINGS YOU SHOULD BE DOING INSTEAD OF SCROLLING THROUGH SOCIAL MEDIA

blog 1In 2015 I spent a lot of time reading. I found that in college, when I was “forced” to read for class, the last thing I wanted to do was spend more time with my nose buried in a book. So when I graduated and finally had the chance to actually read books and articles that truly interested me, that’s what I did. Ironically in 2015 I seemed to acquire a wealth of information that was useful to me as well as my family and clients. I was constantly trying to converse with as many people as I could because I was so excited to just talk about all of the new information flooding my brain.

Something I also noticed just recently was how much of my time I was spending scrolling mindlessly through social media. Half the time I wasn’t even paying attention to what I was looking at, simply just scrolling for no apparent reason at all. With social media and apps like Instagram greatly impacting our daily life, I realized how easy it is to not live in the present moment. It was at that moment I decided I needed to stop the insta-madness.

While social media is a huge asset to our business, I find that my productivity increases drastically on days that I incorporate self-education, organization/planning as well as 10 minutes of meditation. These activities are something I have adapted just recently but even after the first week of consecutively performing these tasks, I feel happier, more productive and less “clutter-brained”. Last week, Josh also announced our 10 Minute Challenge that you can watch HERE—> 10 MINUTE CHALLENGE. This basically challenges you to pick a task or goal that you have been wanting to achieve, and dedicate 10 days to this task for 21 consecutive days. Which I think quite frankly goes along with this topic wonderfully.

I also have a list here for you of 10 things that you should be doing instead of scrolling through social media. These are things that I find to help me be a better version of myself of the daily. You can choose to try one, or all 10, but I promise incorporating the smallest amount of this change will have you feeling on top of the world.

  1. Teach yourself something new. For me, this “something new” was photography. I got a really nice camera from Josh for Christmas and I have vowed to learn how to properly use it. With so many resources available on the internet and YouTube especially, I have already taught myself so much even sometimes just watching a 5 minute video per day.
  2. Read a new book. 2015 was obviously mentioned as my “year of reading”, but that doesn’t mean it didn’t extend into 2016. I have already read 3 books so far this year, most having to do with business, self-discovery and obviously fitness.
  3. Start a journal. Journaling is also something that has really helped me collect my thoughts, feelings and leave each day with a reflection. Whether you journal at night to reflect, or in the morning for gratitude, jotting your thoughts down is a really great way to appreciate what goes on in your day.
  4. Coloring! Coloring for adults is a method for stress relief that has really taken off in the past year. Not only does it bring you back to your childhood, but it is so soothing while allowing for creativity at the same time.
  5. Practice meditation. I recently downloaded the app called “Headspace” which is a guided meditation that lasts no longer than 10 minutes per session. Side note: try not to do this in bed at night because it WILL knock you into a DEEP sleep as I experienced my first time.
5 “rules” for beginners in the gym

5 “rules” for beginners in the gym

rules for beginnners

 

I have posted plenty of blogs on why resistance training is beneficial to our health, and I have also posted many blogs on why (if you’re a female) you shouldn’t be afraid to lift heavy weights (SEE HERE). Now that you may be convinced incorporating weight training into your life is a good idea, there’s one problem: you’re clueless when it comes down to how to begin.

I think that a lot of people could LOVE resistance training if they had the confidence to give it a shot which is why I chose to blog about this topic today. So here we go!

LIFTING RULE #1

Find a gym in your area that you can easily attend. The closer the gym is to your house or work, the more likely you are going to go. Easily incorporating this into your daily routine is what is going to keep you motivated.

LIFTING RULE #2

Create a plan. If you’re a total newbie to lifting, chances are you aren’t going to be very familiar with the machines. I usually have my beginner clients stick to dumbbell/barbell exercises that can easily be referenced on YouTube. If you are more familiar with your gym’s equipment, make sure to still set a weekly lifting schedule. Does this totally uninterest you? Luckily we do offer Online Training Plans HERE  which are 100% personalized to your goals, body & availability. Having a set schedule not only holds you accountable to your workouts, but (for me at least) gets me pumped up all day knowing what I have to do in the gym later.

LIFTING RULE #3

Start simple. There are SO many exercises out there which can be confusing and overwhelming. It is important to know that you don’t have to do EVERYTHING you see and at the same time it is also important to switch things up once in a while. I have witnessed people doing the same workouts years later and guess what….they look exactly the same. Our client plans change every 4 weeks which keeps the body guessing but also allows you to improve on those set movements for a duration of time.

LIFTING RULE #4

Find a training style that works for you. So many people go into the gym and perform a boring, basic bodybuilding style workout day in and day out not realizing there are multiple ways to reach their goals. I used to be one of those people. I thought 3 sets of 12 reps was the only way. Did it give me results? At first, yes however then I reached a halt in my progress. My body adapted and honestly, I was pretty bored with those workouts. I found powerlifting at the end of last year and I thoroughly look forward to going to the gym every day because I am so excited to do my set workout. I’m not saying you have to become a powerlifter, but do some research and see what else is out there besides your average bodybuilding split. For example, I like to start a lot of our beginner clients (depending on their goals) with a simple Upper/Lower Body split. This means 2 Upper Body days per week and 2 Lower Body days with 1 or 2 full body days. This keeps it simple at first, and down the road we change things up.

LIFTING RULE #5

Choose a starting weight that you can perform about 80% of the amount of reps with, leaving the last few reps as more of a challenge. A lot of clients ask me how much weight they should start off with and honestly, the answer is different for every single person. I cannot simply tell you where to begin. This is your job during your first week of training to “feel” out the weights. You don’t want to be too easy on yourself but at the same time leave your ego at home until your form is on point.

 

With these tips I hope we have inspired you to create a plan, step out of your comfort zone and go try a strength training workout that challenges and excites you! As always, E-mail us with questions or more information about the Online Coaching plans that we currently offer.

 

~Alessandra

 

 

 

Why we hate the scale…and you should too!

Why we hate the scale…and you should too!

scale

 

The dreaded scale. We’ve all been there, stepping on it for the first time in a while only to be disappointed with the numbers that flashes up. This square piece of metal sadly can have control over your attitude, self-esteem & overall emotions. It’s time to address why we care so much about those 3 numbers we see. What makes them so special?

scale

In reality, the scale is just measuring your relationship with gravity. Who realistically cares about that? If you are stepping on what we refer to as the “enemy”, chances are you are looking for one of two things: to see if you gained, or lost weight. Luckily, there are far superior ways to measure your progressions. These include:

Measurements: Grab a tape measure and track your progress by inches gained or lost. You are much more likely to see these numbers change than the scale. We have our clients measure their hips and waist at minimum, but you can even track your biceps, thighs & calves.

Skinfold Calipers: Most gyms or personal trainers offer body fat testing. The skin fold caliper looks similar to a pair of tongs with measurements on the side. How it works is it pinches the fat on your body that covers the muscle and is closest to the surface (subcutaneous fat) and reads a measurement. The instructor testing you will then proceed to calculate your level of body fat after a series of measurements on different parts of your body.

Progress Photos: Many people make fun of all of the fitness “gurus” on Instagram who post progress photos however this can be the BEST way to track your progress. When you’re seeing your own body every single day, you aren’t going to notice differences in your physique. Taking a photo before and weekly or bi-weekly as you go, then comparing each week to the first photo is a for sure way to see any change to your body, no matter how small!

 

The scale truly does not matter when it comes to reaching your goals unless of course you are competing in a sport where you have to fit in a certain weight class. The average person however should really not rely on the scale at all when trying to lose or even gain weight. Weighing yourself daily is not only pointless but may begin to drive you into a crazy obsession. We all fluctuate weight daily because you are consuming water and food. Sometimes I weigh almost 10 pounds more at night than I do in the morning! It is absolutely normal (especially females) to fluctuate weight thanks to our hormones which is why we constantly have clients who send me progress photos of AWESOME progress yet are discouraged because the scale didn’t budge. Fixating yourself on a numerical value seems even crazier when you are actually seeing progress in your photos or measurements. In fact, to prove this theory I personally weigh about 15 pounds heavier than I did 4 years ago, yet I am smaller, and more compact and definitely in the best shape I have ever been in.

TO SUM IT UP:

The scale is truly an insignificant way to measure success in your program. Use one of the other methods to track your progress, celebrate positive changes & start to love your body!

 

 

 

5 Common Misconceptions About Females & Lifting

5 Common Misconceptions About Females & Lifting

I’ve done posts similar to this before but I thought it would be a good idea to address again since I’ve been hearing the word “toned” far too much lately. There has always been a bias towards females and lifting weights. As a personal trainer, I’ve heard just about every excuse in the book when I ask a female client or friend why they don’t want to lift weights (or heavy weights for that matter). The words “manly” & “bulky” come up often which we shall address in this blog post.

Misconception #1

The heavier I go, the bulkier I get.

This couldn’t be further from the truth and I have experimented with my own body to prove that. When I started lifting weights, I did what felt comfortable. I used maybe 10b dumbbells max. This is what my body looked like.

FullSizeRender

I was certainly heavier than my non-lifting body but to blame that on the weights is unfair since I also binge-drank every weekend and did not have control over my nutrition at all. Fast-forward to this year and here’s where I stand with my nutrition in line, no alcohol & lifting HEAVY. (Current squat max is 245lbs, bench is 135lbs and I can deadlift 265lbs). It is CLEAR that my waist is smaller and my body fat in general has decreased.

IMG_3805

Misconception #2

Weights will make you look like a man.

I don’t think some people realize how hard it is to gain muscle. Even if you tried your hardest there is no way you are going to look like a shredded bodybuilder after lifting weights unless you are eating a crap ton of food/protein & also taking supplements for years and years. It just is not in our genetics to be built like a man and building muscle takes serious amounts of time. We lack the testosterone in our bodies to even naturally gain that much muscle so you can throw that excuse out the window.

bodybuilder

Misconception #3

I just want to lift baby weights and get more “toned”.

I have gone on rants about the word “toned” before so let’s clear that up- what exactly do you think “toned” is? More definition in your body, right? Well that definition my friend is muscle growth. In order to see those lines in your core, or “toned” arms or legs, you must lift weights to grow the muscle. Hypertrophy is the increase in size of the skeletal muscle which is a result of lifting weights- and not the baby weights. To put it simply, let’s say you start by lifting the baby weights and MAYBE you see some results in the first few weeks of your training, then it seems your body comes to a halt or pause. No more progression…what gives? It’s called Progressive Overload. You must continue to increase the demands on the musculoskeletal system in order to increase muscle size, strength, and endurance. Your body will adapt to that baby weight at some point so in order to keep progressing you must go heavier. Heavy weights will overload the muscle, allowing you to get “toned” faster. Who doesn’t want that?

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Misconception #4

I just need to run more, or do more cardio. That will make me lean.

Cardio is certainly important for heart health, however when it comes to getting lean or losing weight, it actually takes 2nd place to lifting weights. When you have more muscle on your body (from lifting weights), your body has to work harder to feed those muscles, therefore you burn more calories throughout your day as opposed to someone who simply does cardio. If you enjoy running, I’m not telling you to stop running, but I am telling you that ALSO lifting weights will increase your metabolism and probably help with your runs as well. Not to mention it will increase your bone density and set you up for a long living, healthy body as you get older. If you perform steady-state, long-duration cardio 5-6X per week you may be lean, but you are probably also lacking muscle and have stubborn fat in certain areas. Here is an example of what my body looked like when I ran between 20 and 40 miles per week (no lifting). Next to my heavy lifting body with 3-4 HIIT cardio sessions per week. Huge difference, right?

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Misconception #5

I have to perform all of these crazy lifting movements that I am just not comfortable with. I can’t do that!

I think people tend to complicate weight lifting, yet I totally understand why with the volume of endless of information on the internet. It can be confusing when a beginner is looking to increase their strength or lose weight yet they aren’t sure how to perform a movement or don’t know where to start. There’s SO many different exercises you can do and so many fitness guru’s telling you to do 100 different things when in reality you should start with the basics. Squats, deadlifts, bench, military presses lunges, etc. While every person should have an individualized plan to help them achieve their goals efficiently, you don’t have to overcomplicate your workout. Here at SD Evolution we provide our clients with personalized training programs based on their goals, body & availability. If you are interested in your own 12 week training program visit our website www.sd-evolution.com or email us FitnessTeam@sd-evolution.com for more information.

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I hope that I have swayed your thoughts about females and lifting weights after reading this article. Lifting has indefinitely changed my life. My physique, confidence and mentality have all changed postively since incorporating this lifestyle and I can only hope it does the same to my clients & readers.

 

Alessandra

 

 

Fitness Friday: Happy May!

Fitness Friday: Happy May!

Hello Fitness Warriors!

Can you believe we’re already 5 months into 2015?? Pure craziness. 5 months ago many of you set goals for yourself, and whether you achieved them or not, I always use the start of a new month as an excuse to set the bar even higher. The weather is now officially getting warmer and that is always something that tends to motivate me. So today, even though it is the end of the week, it is May 1st and I challenge you to set some new goals for yourself to achieve this month!

I actually want to share with you what I have come up with for my personal goals. As many of you know I began focusing on a more powerlifting style of training for the past 6-7 months. Changing my focus from aesthetics to just strength has not only changed my mindset but it allowed me to get the results I was stressing so hard to achieve before. When I stopped focusing on perfecting my body, it was then that I started to make the progress I wanted. I have discussed what exactly powerlifting is and why I have become sort of obsessed with it in a guest post on our friends Nick & Anthony’s blog: The Bacy Bros so definitely check that out to get a little more of a background on it. To sum it up, powerlifting consists of performing the three main lifts: the squat, bench press & deadlift. I perform these three lifts 3X per week as well as some accessory work. Up until yesterday, I was powerlifting simply for fun and because I enjoyed it. It is constantly challenging for me and I love how it pushes my mind and body in ways that simple bodybuilding couldn’t do. (NO I’m not hating on bodybuilding at all! I just needed something new!) I created a DUP or Daily Undulating Periodization block for myself and fell in love with the feeling that lifting over double my bodyweight gave me.

 

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I have officially decided to compete in powerlifting this week and I couldn’t be more excited! This is my new summer goal for myself and my first meet is set for July 19th through the RPS Federation. It is a Push/Pull meet so I will only be deadlifting and benching but I think it will be a great starting point for me. This sport is certainly as not as glamorous as my past bikini competitions, but it is safe to say it has become a passion of mine. I will be documenting my progress and entire prep on this blog and through YouTube so stay tuned for some Vlogs as well!

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I think that goal setting is something that everyone should do on a regular basis. I not only set bigger goals like this one, but smaller goals for myself to achieve throughout the week. It can be something as small as sticking to my macros, hitting a small PR on my squat, or even making a special healthy recipe for dinner. By having these small achievements, you are constantly setting yourself up for success with your larger goals.

What are you going to achieve this month? Let us know and comment below or tag us on Instagram or Twitter @sd_evolution

 

Have a great weekend you guys!

Alessandra