I would like to share with you some concepts about Stress. The immune systems strength heavily relies on the amount of stressors your body is dealing with.
To help you learn how to mitigate and scale the stress, I’ve created a worksheet called The Stress Cup.
Print out the below and use it!! After 5-7 days of logging in your stress cup, send it over to me and I’ll gift you a 30 minute video training session with me.
1. Super Bands
For Rows, Presses, Core work, Mobility, loaded squats and or deadlifts
2. Resistance bands
(Different from above as it has handles, which allows you top do chest press, biceps, triceps, etc…
3. A pair of dumbbells
I’d say grab a weight that you can press overhead with. If you’re okay with spending a little more, grab an extra set for squats or deadlifts that are heavier.
I personally have Power blocks. You can change the weight from 2.5 lbs up to 50 lbs. However, that is the more expensive option. If you want to go for that, more power to you. If not, these will do!!
4. Workout Mats
If you have a yoga mat, that will do! If not, you can try grabbing a pack of these. What I like about them is the ability to puzzle them together and take them apart. As I said a yoga mat that is not slippery will do as well.
TO purchase any of the items above, simply clock the image and you will be directed to amazon. Let me note that these brands and items are references. If you feel more comfortable with another brand or an alternative piece of equipment, go for it!
1. Practice the Patterns
Practice the movement patterns on how to properly squat, hinge, push and pull. There are many people who squat and/or bench, but still do not develop the glutes or chest they desire. There are many reasons for this, but one of the main reasons is that people use mechanics that do not allow them to fully engage the muscle groups they originally intended to work out.
Your muscles are all interconnected through a big electrical-circuit system; your nervous system. Put simply, if a light flickers, there is a poor connection somewhere; and it could be anywhere. Well, the same goes for your body. This is what proper mechanics do, they strengthen the signals and currents from the brain to the body. When your body is fully turned-on, you'll have it working a lot more, leading to increased muscle stimulation.
The better you get at these patterns, the easier they become. To keep your body changing and improving, progressively add external weight to these patterns to get stronger and avoid plateauing. There are many different ways to progress in your exercises. Finding what works for you specifically, is the key.
As you practice the patterns and progressively load them, your body’s energy will need to increase as well. Everything you do must be in sync with your progression. I know you’re all hard working humans. Your daily activity and thinking require the necessary fuel. Not eating is not an option. Not eating for your correct body type is a big mistake as well. Add that to the body you’ve been pursuing, now add some strength training.. and you require much more fuel!
For some more information on nutrition and eating for specific body types, click here.
Whether you're a super-parent doing 20 things at once, or climbing the ladder of success, you're key ally, physically and mentally, is sleep. Your brain, nervous system, cells, muscles, organs, and essentially your soul, all need adequate sleep to recover and repair (and that's just from regular daily activity). If you're exercising as well, your muscles are able to recover a whole lot faster, which means increased & quicker growth, better performance and an overall better body.
If you'd like to know more, here's a great book to get you started: Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success
Even if you're not big on fashion, clothing plays an important role in our daily lives (well, at least in most places). For added motivation, buy an outfit or article of clothing that complements the goal you want to reach. Whether it's that dress to show off your booty, a t-shirt to show off your biceps, or a swimsuit for next summer; buy it, feel it - want it. Make that investment and set a timeline. Try it on every week and take a picture to track your progress. Be it a holiday party or special occasion coming up, just make it happen!
