💥 #FitnessFriYAY : Basic Program Design 💥
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💥Hi friends, happy Friday! For the next few weeks I’m going to be doing a whole series on program design basics. This is what I would consider the best way to program for the *average* gym-goer - so not athletes or people with very specific goals.
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💥Today’s post is just the basic outline of how I usually program. I’ll be going over each of these sections in-depth over the next few weeks!
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💥Step 1: Compound movement. This should be your “biggest” lift of the day. Think: squat, bench press, deadlift, etc
💥Step 2: Compliment the compound movement with 1-2 exercises in a set here. Personally, I like to do one complement exercise and one core exercise! This should be a variation of your main lift - RDLs, SLDLs, floor press, bentover rows, hip thrusts, etc
💥Step 3: Accessories. Pick 2-3 exercises within the “theme” of your day (I’ll talk more about this next week!). These are exercises that isolate specific muscles - bicep curls, lunges, TRX movements, row variations, etc.
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💥Next week: themes and how to choose them, with specific examples of workouts!
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💥Happy FriYAY! 👊🏼💪🏼
We are halfway through the first month of 2020! How’s everyone doing so far? We good? Working hard? Sticking to our routines?
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Did you know that studies show that the second Friday in January is when most people start to lose momentum with their commitments for the new year? That was last Friday!
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It’s a good idea to take stock of how you’re doing at the halfway point of each month. I do it personally and with clients. I find that most people hit the ground running and then eventually start losing steam towards the middle of the month.
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So how do we combat this? How do we actually stick to our goals and avoid mid-month burnout? 🌟Set realistic goals, give yourself a realistic timeline and a realistic deadline. 10lbs in one month is NOT realistic. Avoid vague goal setting. 🌟In addition time being realistic, you have to set goals you believe you can achieve. Don’t go too hard, too fast. So, instead of trying to workout 6 days a week right off the bat, start with 3
🌟Recognize that you’re only human and mistakes happen. One slip-up is not a reason to totally throw your goals out the window. 🌟Celebrate small wins daily. Write them down so you can look back and remember them! It can be something as small as “I woke up on my first alarm this morning”. Pssst...I actually wrote that one down yesterday!
🌟Surround yourself with people who support and encourage you to be successful in whatever goal you set for yourself. If you’re trying to quit smoking, stop hanging around other smokers. Take a fitness class with a friend. Cook a healthy meal with your family.
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Sticking to resolutions and goals is hard but not impossible! Let 2020 be the year that you defy the statistics and see your goal out to the very end. We’re in this together! We’ve got this! 👊🏼💪🏼 #cmghealthfitness #hardwork #steadyprogress #realresults
