Coach's Corner

Peace! Welcome to March, and the final month of the EA Off-Season Program. It has been an eventful first two months of the year, filled with ups and downs, lefts and rights. I tried time after time to create consistency and routine in my life and it felt like I was failing because I was missing days at the gym.

Here's the truth: We get sick, people pass away, relationships end, and all that impacts our routine. Sometimes you may have to miss a day at the gym. But as long as you come back whenever you can, you're still on the right track. I no longer grade myself on whether or not I completed my plan, because that's not always up to me. Instead, I measure my ability to prepare for potential obstacles and my ability to adapt to unforeseen circumstances. Those two are completely within my control and it feels more empowering. So when life starts "life-ing", I'm not discouraged because I missed a day; I'm proud of myself because I know I did everything I could to set myself up for success.

For this last month of the Off-Season, we're going to switch things up. As a reminder, the intensity of our exercises will increase during the Pre-Season phase. To prepare, we're going to start to transition during this month of March with a new workout plan. Follow this link to check it out and read below to learn how to maximize your results this month.

Exercise

I hope you took my advice last week and rested because we back to business. This month, we are lifting HEAVY. Our goal is to increase our muscular strength in preparation for the complex exercises we'll be performing during the Pre-Season. This means we'll be performing less reps, but lifting heavier weight. How do you know what's the appropriate weight? Let's say you're doing 8 reps for one set of chest press. You should feel some resistance at first, but it shouldn't be impossible. By the time you get to the 6th and 7th rep, you should feel like you are giving maximum effort.

Breathing is KEY during this phase. Lifting heavy weight requires focus and total body coordination. Your breathing should align with your movements: breathe out when loading the weight (i.e., going down on the squat), and breathe in when performing the exercise (i.e., going up on the squat).

Lastly...I ain't gonna lie to you: this is going to be mentally taxing. Sometimes, we might not believe we can lift the weight. Other times, you just don't feel like doing it at 7AM. Regardless, just give yourself a chance. Before you shut down the thought of doing it, just try.

Nutrition

Protein, protein, protein!!!! When we exercise, our muscles are being broken down. Protein (and rest) helps restore the muscles with added strength and mass. In other words, when you squat, your thighs and glutes are being broken down so they can come back bigger and stronger. Doesn't that feel like a metaphor for life...

Anyway, check out the Free Game section for a list of protein options.

Everyday Goals

Want to experience a full week on the EA App? All you gotta do is complete the Everyday Goals I set at the beginning of the week. Once you've completed all the goals daily from Monday to Friday, book a consultation with me and we'll design your week long plan!

• 6-8 hours of sleep per night
• Consume electrolytes at least once per day
• Stretch for at least 10 minutes

Free Game

As we know, protein helps our body recover and get stronger. But how much protein do you need? Generally, women need 46 grams per day and men need 56 grams. These numbers were based on a formula of 0.8 grams of protein per kilogram of body weight per day. To be clear, this formula is for basic needs. You may end up needing more protein based on your training regimen and overall lifestyle. Check out the table below provided by the National Association of Sports Medicine for adjusted protein recommendations by level:

Everyday Tunes

Music has always been an important part of my life. Whether it's to get me hyped up or to calm my nerves, I lean on music to help regulate my thoughts and emotions. Every week I'll share some of my favorite tunes that I listen to; let me know what you think of my playlist and share some of your own favorites!

​It's Almost Dry - Pusha T​

Sometimes when I'm walking my dogs in my Northern Virginia apartment complex, I think to myself "Wow, my life is different from what it used to be." Where I grew up, I would never walk outside as comfortably as I do now because something bad might happen. But with hard work, consistency, and a little delusion, I was able to create a new life for myself. Sometimes though, I miss my roots. Artists like Pusha T bring me back to a world that's familiar, telling stories that feel way more relatable than the ones I'm living right now. Even if it's not Pusha T, I recommend music that connects you to your roots. It helps keep me grounded, but it also reminds me of my values.

Make the Team

Want to take the EA experience with you to the gym and the kitchen? The EA app makes prioritizing your wellness simple with individualized workout programs, exercise tutorials, a nutrition tracking tool, and more. If you have questions, let's talk about it!