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💥Don’t Avoid Training When You’re Injured by @reformsandc . 💥Comment below if you’ve had this conversation with yourself 😂! . So you’re injured. You have a banged up shoulder, a sore knee, tight lower back. The list could go on forever. What I’m talking about here are little injuries that commonly flare up here and there, not “oh you had surgery yesterday but you still need to lift”. Know what I mean? . I’ve had this same talk with many clients and, as you can see from my beautiful bitmoji’s, with myself as well. It can be so easy to blow off gym time, especially when you can chalk it up to being injured! . But, if your knee is sore — I feel you, it sucks — but you’ve got an entire healthy upper body you can use to get a great workout in. Achy shoulders? Well, looks like it’s leg day. . You get the gist. Don’t blow off training unless you have too. You’ll likely feel better once you leave the gym anyway! . Having a plan or a coach (with a plan) can be crucial here. Just know that if you’re on Day 2 but you could do Day 3 comfortably that is OK. You won’t mess anything up by changing the order. A workout that happens is always better than one that doesn’t. Obv. . Learn to train around injuries and blow off that voice in your head that says you can skip the gym because you’re hurting. You’ll thank yourself later. :) . #beastmode #certifiedgymrat #chestday #cleaneating #cosyyogapants #fitblr #fitmeals #fitnesslove #fitspo #getfitnlean #gymlife #gymmotivation #instafit #instafitness #powerlifting #shredded #strengthdefinesyou #bodybuilding #workoutwednesday #trainer #strengthcoach #reformedathletes

💥Don’t Avoid Training When You’re Injured by @reformsandc . 💥Comment below if you’ve had this conversation with yourself 😂! . So you’re injured. You have a banged up shoulder, a sore knee, tight lower back. The list could go on forever. What I’m talking about here are little injuries that commonly flare up here and there, not “oh you had surgery yesterday but you still need to lift”. Know what I mean? . I’ve had this same talk with many clients and, as you can see from my beautiful bitmoji’s, with myself as well. It can be so easy to blow off gym time, especially when you can chalk it up to being injured! . But, if your knee is sore — I feel you, it sucks — but you’ve got an entire healthy upper body you can use to get a great workout in. Achy shoulders? Well, looks like it’s leg day. . You get the gist. Don’t blow off training unless you have too. You’ll likely feel better once you leave the gym anyway! . Having a plan or a coach (with a plan) can be crucial here. Just know that if you’re on Day 2 but you could do Day 3 comfortably that is OK. You won’t mess anything up by changing the order. A workout that happens is always better than one that doesn’t. Obv. . Learn to train around injuries and blow off that voice in your head that says you can skip the gym because you’re hurting. You’ll thank yourself later. :) . #beastmode #certifiedgymrat #chestday #cleaneating #cosyyogapants #fitblr #fitmeals #fitnesslove #fitspo #getfitnlean #gymlife #gymmotivation #instafit #instafitness #powerlifting #shredded #strengthdefinesyou #bodybuilding #workoutwednesday #trainer #strengthcoach #reformedathletes

By | 2018-06-14T06:15:30+00:00 June 13th, 2018|Uncategorized|0 Comments

Fitness Myth: Higher Reps = Light Weight . I realize that doing more reps typically means using lighter weight. The issue isn’t that, per se. . The problem I run into, especially thus far in my monthly group Reform Xclusive, is that a lot of folks think there are pre determined numbers that define “light”. . There cant really be a standard number for what is light because there are so many differences from individual to individual. I see many people use the dumbbell rack as a guide to heavy/light, or a set number say over or under 25’s etc. . I see this in both men and women, but predominantly the latter. Even though women are way more responsive to lifting (and lifting heavy) than they were 10 years ago when I started out, a lot still think that going to heavy will make you bulky. . Being bulky is a topic for a different day, but, the short version is that you wont get bulky unless you TRY to get bulky. . Anyway, situations may play out something like this, “I want to do 10-12 reps and I could probably do 30’s, but that’s too heavy I need to use 15’s since it’s higher rep day.”. The problem with that is the lifter wont make much (if any) progress because they are not pushing their body and muscles hard enough to make real changes. Sure repetitive lifts with 15’s is better than nothing, but why not reach the goal faster if you can? . *Just to note: all reps whether heavy or light should be with perfect form* . Have you ever had your mind play tricks on you like this? Comment below what you’ve experienced/dealt with. . #lifting #liftheavy #weightlifting #liftweights #fitness #girlgains #fitnessaddict #fit4life #gymtime #fitfam #trainer #strengthcoach #reformedathletes

Fitness Myth: Higher Reps = Light Weight . I realize that doing more reps typically means using lighter weight. The issue isn’t that, per se. . The problem I run into, especially thus far in my monthly group Reform Xclusive, is that a lot of folks think there are pre determined numbers that define “light”. . There cant really be a standard number for what is light because there are so many differences from individual to individual. I see many people use the dumbbell rack as a guide to heavy/light, or a set number say over or under 25’s etc. . I see this in both men and women, but predominantly the latter. Even though women are way more responsive to lifting (and lifting heavy) than they were 10 years ago when I started out, a lot still think that going to heavy will make you bulky. . Being bulky is a topic for a different day, but, the short version is that you wont get bulky unless you TRY to get bulky. . Anyway, situations may play out something like this, “I want to do 10-12 reps and I could probably do 30’s, but that’s too heavy I need to use 15’s since it’s higher rep day.”. The problem with that is the lifter wont make much (if any) progress because they are not pushing their body and muscles hard enough to make real changes. Sure repetitive lifts with 15’s is better than nothing, but why not reach the goal faster if you can? . *Just to note: all reps whether heavy or light should be with perfect form* . Have you ever had your mind play tricks on you like this? Comment below what you’ve experienced/dealt with. . #lifting #liftheavy #weightlifting #liftweights #fitness #girlgains #fitnessaddict #fit4life #gymtime #fitfam #trainer #strengthcoach #reformedathletes

By | 2018-06-13T06:03:47+00:00 June 12th, 2018|Uncategorized|0 Comments

💥Win At Nutrition With Addition, Not Subtraction . Look, I get it. I think we’ll all prefer to get results like, yesterday. A lot of the time this line of thinking seems to lead to elimination diets. Some cut gluten. Others cut dairy. Sugar has to go too, right? And more times than not, all of the above are cut all at once! . There are a few problems with this: what are you going to eat now that you’ve cut 14 food groups? Will you be happy enough to sustain this? . Weight loss is hard, I’d be lying if it wasn’t. Eating “healthy” can be a chore too, because cheeseburgers. My way of thinking leans more toward this: what can I add to my day that will help me reach my goals? . But you didn’t cut anything! All you did was add stuff, that means more calories and gluten and sugar and CARBS! . BUT, by adding things to your daily diet and making them a priority, other things will start to filter themselves out. . — More protein and fibrous veggies at each meal will fill you up faster and keep you feeling full longer (which means less “bad calories” bc you’re full, duh) . — Water before meals will help you eat less because you’re stomach can only hold so much (and let’s face it, we’ve all mistaken thirst for hunger) . — Another round of extra veggies will just aid in your aid in your quest for fullness so we can avoid those moments when we want to eat EVERYTHING . You’ll still be hungry. It will still suck sometimes. The addition route will technically take “longer”, but the subtraction route is rarely sustainable. The addition method and building habits can and will help you stay in the game for life. Just give it a shot — and some time. :)

💥Win At Nutrition With Addition, Not Subtraction . Look, I get it. I think we’ll all prefer to get results like, yesterday. A lot of the time this line of thinking seems to lead to elimination diets. Some cut gluten. Others cut dairy. Sugar has to go too, right? And more times than not, all of the above are cut all at once! . There are a few problems with this: what are you going to eat now that you’ve cut 14 food groups? Will you be happy enough to sustain this? . Weight loss is hard, I’d be lying if it wasn’t. Eating “healthy” can be a chore too, because cheeseburgers. My way of thinking leans more toward this: what can I add to my day that will help me reach my goals? . But you didn’t cut anything! All you did was add stuff, that means more calories and gluten and sugar and CARBS! . BUT, by adding things to your daily diet and making them a priority, other things will start to filter themselves out. . — More protein and fibrous veggies at each meal will fill you up faster and keep you feeling full longer (which means less “bad calories” bc you’re full, duh) . — Water before meals will help you eat less because you’re stomach can only hold so much (and let’s face it, we’ve all mistaken thirst for hunger) . — Another round of extra veggies will just aid in your aid in your quest for fullness so we can avoid those moments when we want to eat EVERYTHING . You’ll still be hungry. It will still suck sometimes. The addition route will technically take “longer”, but the subtraction route is rarely sustainable. The addition method and building habits can and will help you stay in the game for life. Just give it a shot — and some time. :)

By | 2018-06-11T18:05:39+00:00 June 11th, 2018|Uncategorized|0 Comments

Exercise Swaps – Bored? Hurt? Switch It Up! — I like the side plank quite a bit, and there are a ton of variations you can do to make it easier/harder, but, a lot of my clients have issues with them hurting their shoulders. A lot of them would rather go through the pain so they can do the exercise, bc abs, but it really boils down to not knowing a good replacement. — If you’re wanting to hit the obliques and have side plank shoulder issues, take the suitcase carry for a ride. — Why its a good substitute: -still works obliques -works on grip strength -can be great for metabolic conditioning -one of the few exercises you can put heavy load on the obliques with safely — How to perform: -brace core and pick up weight -while maintaining upright posture walk with the weight for (X) distance -stay square the entire time -switch hands and repeat — Im in the camp that thinks loaded carries should be a staple of a good program anyway, so this swap was perfect! If anything you will be a pro at getting the groceries with one hand ;) — #loadedcarries #farmercarry #obliques #abs #abdominals #abworkout #metcon #metabolicconditioning #workouttip #strengthtip #trainer #strengthcoach #reformedathletes

Exercise Swaps - Bored? Hurt? Switch It Up! — I like the side plank quite a bit, and there are a ton of variations you can do to make it easier/harder, but, a lot of my clients have issues with them hurting their shoulders. A lot of them would rather go through the pain so they can do the exercise, bc abs, but it really boils down to not knowing a good replacement. — If you’re wanting to hit the obliques and have side plank shoulder issues, take the suitcase carry for a ride. — Why its a good substitute: -still works obliques -works on grip strength -can be great for metabolic conditioning -one of the few exercises you can put heavy load on the obliques with safely — How to perform: -brace core and pick up weight -while maintaining upright posture walk with the weight for (X) distance -stay square the entire time -switch hands and repeat — Im in the camp that thinks loaded carries should be a staple of a good program anyway, so this swap was perfect! If anything you will be a pro at getting the groceries with one hand ;) — #loadedcarries #farmercarry #obliques #abs #abdominals #abworkout #metcon #metabolicconditioning #workouttip #strengthtip #trainer #strengthcoach #reformedathletes

By | 2018-06-08T18:07:36+00:00 June 8th, 2018|Uncategorized|0 Comments

Exercise Swaps – Bored? Hurt? Switch It Up! — Again, I don’t post this to say this swap should be permanent or that I am against Barbell Deadlifts, but, there are instances where they aren’t optimal. — Swapping Barbell Deads for Trap Bar Deads can be good in a few different instances: – you (or a client) are having trouble with barbell dead form – you have chronic low back pain – you need to switch up your program a bit to get back on the adaptation train – you have weak quads — trap bar deads are more quad dominant but also hammer the posterior chain — If you must do barbell deads but you need to switch it up you can pull from blocks, elevate feet, use bands/chains or switch up your tempo. (All of these cane applied to trap bar deads too, though) — In the end its all about doing whats best for you and your body. Everyone is different — so never feel bad if the guy who says your shins have to bleed for deadlifts to count says trap bar deads are weak. Tell him he has ugly shins and walk off 😂😂😂 — #deadlifts #legs #trapbardeadlift #trapbardeads #barbendin #legday #workouttip #workouttips #workoutswap #exerciseswap #trainer #strengthcoach #reformedathletes

Exercise Swaps - Bored? Hurt? Switch It Up! — Again, I don’t post this to say this swap should be permanent or that I am against Barbell Deadlifts, but, there are instances where they aren’t optimal. — Swapping Barbell Deads for Trap Bar Deads can be good in a few different instances: - you (or a client) are having trouble with barbell dead form - you have chronic low back pain - you need to switch up your program a bit to get back on the adaptation train - you have weak quads — trap bar deads are more quad dominant but also hammer the posterior chain — If you must do barbell deads but you need to switch it up you can pull from blocks, elevate feet, use bands/chains or switch up your tempo. (All of these cane applied to trap bar deads too, though) — In the end its all about doing whats best for you and your body. Everyone is different — so never feel bad if the guy who says your shins have to bleed for deadlifts to count says trap bar deads are weak. Tell him he has ugly shins and walk off 😂😂😂 — #deadlifts #legs #trapbardeadlift #trapbardeads #barbendin #legday #workouttip #workouttips #workoutswap #exerciseswap #trainer #strengthcoach #reformedathletes

By | 2018-06-07T18:03:31+00:00 June 7th, 2018|Uncategorized|0 Comments

Exercise Swaps – Bored? Hurt? Switch It Up! — The back squat can and should be a staple in most programs, but, it’s not for everyone. It is perfectly acceptable to have a leg day without them, no matter what a gym bro tries to tell you ;) — The back squat can be rough on taller guys with limited mobility, or if you have low back pain and can be intimidating for some. For those reasons I think the RFE Split Squat is def a worthy swap option. — The RFE split squat (or split squats from the ground) are an underrated and underused part of most programs. I really like to use these in bigger groups of youth athletes because of the stability benefits as well as it being a bit safer to coach and monitor (in my opinion) as well. — Why the RFE Split Squat is a good substitute: – Doesn’t load the low back like barbell back squats – Unilateral (single leg) loading can help work on asymmetries that can be prevalent during the back squat – requires more stability than the back squat, so while the back squat definitely requires you to use your core the split squat hits it a little differently – Some may not be confident using a barbell back squat so this is a great option — Like I said, you back squats are a huge part of programming, but, with this swap you don’t lose a whole lot (and may even gain some if using a barbell depending on who you talk too). — Try these out to switch up your programming or to give your low back a break if its feeling a little cranky! — #legday #legs #squats #backsquats #splitsquats #singlelegtraining #workoutip #quads #quadzilla #workouttips #trainer #strengthcoach #reformedathletes

Exercise Swaps - Bored? Hurt? Switch It Up! — The back squat can and should be a staple in most programs, but, it’s not for everyone. It is perfectly acceptable to have a leg day without them, no matter what a gym bro tries to tell you ;) — The back squat can be rough on taller guys with limited mobility, or if you have low back pain and can be intimidating for some. For those reasons I think the RFE Split Squat is def a worthy swap option. — The RFE split squat (or split squats from the ground) are an underrated and underused part of most programs. I really like to use these in bigger groups of youth athletes because of the stability benefits as well as it being a bit safer to coach and monitor (in my opinion) as well. — Why the RFE Split Squat is a good substitute: - Doesn’t load the low back like barbell back squats - Unilateral (single leg) loading can help work on asymmetries that can be prevalent during the back squat - requires more stability than the back squat, so while the back squat definitely requires you to use your core the split squat hits it a little differently - Some may not be confident using a barbell back squat so this is a great option — Like I said, you back squats are a huge part of programming, but, with this swap you don’t lose a whole lot (and may even gain some if using a barbell depending on who you talk too). — Try these out to switch up your programming or to give your low back a break if its feeling a little cranky! — #legday #legs #squats #backsquats #splitsquats #singlelegtraining #workoutip #quads #quadzilla #workouttips #trainer #strengthcoach #reformedathletes

By | 2018-06-06T18:12:00+00:00 June 6th, 2018|Uncategorized|0 Comments

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