Coach's Corner
Peace! Happy Monday friends. This month has been marching along (haha) and I'm happy to share a big win for myself: I finally started journaling again!
I don't know if ya ever experienced this, but sometimes I make small tasks (i.e., doing my personal budget) big and scary in my head, and then I start to procrastinate. Amidst all the chaos of the past few months, I fell off on journaling because I kept thinking things like "I don't have time to journal" or "I don't know what to write". Journaling in the morning helps me replace the lies I cook up in my head like "I'm going to mess up at work today and have a bad day", and replace it with truthful thoughts like "I'm good at what I do and I set myself up for success with plans and routines".
Before I started journaling again, I committed to something low-stakes and easy: making my bed every morning. After I did that for a few days, I had the momentum and confidence to start journaling. This experience reminded me that I can ease my way into new and challenging ventures. It also reminded me that my thoughts and feelings don't have to dictate my actions. Regardless of how scary it felt to start journaling, that didn't have to stop me from doing what was good for me.
With that being said, let's get into this week's workout!
Exercise
If you've been with us from the beginning of the month, Week 3 might look a little familiar. We're going to do the same exercises from Week 1, but this week we'll be doing 4 sets of a lot of the exercises. First and foremost, plan accordingly for time. The workout will take a little longer, so consider getting to the gym earlier or maybe giving yourself more time on the back end. As a reminder, our focus is to lift heavy weight this month. When I program 4 sets, I like to use my first set to get myself warmed up and see how much I can lift that day, then increase from there. You might feel a little fatigued and sore afterwards with the extra volume, so make sure to gift yourself some time to stretch and foam roll.
Nutrition
As we aim to build muscular size and strength this month, we need protein to help us. Check out last week's newsletter where I put together a list of animal and plant-based protein options for you to support your muscles!
Everyday Goals
Want to experience a full week on the EA App? All you gotta do is complete the Everyday Goals I set Monday-Friday, or you can bring 5 subscribers to our community. Once you've completed either of these, 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
Wellness is not just about how we physically; it also pertains to how we feel mentally and emotionally. Those three categories affect each other, so its important to make sure you are developing all of them. If you're interested in journaling, or maybe you like to have conversations with yourself, here are some great prompts to check in with yourself:
- On a scale of 1-5 (1 being the lowest, 5 being the highest), how am I feeling today?
- If I'm not at a 5, what do I need to get there?
- What am I excited to do today?
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What am I not excited to do today?
- **Bonus question** What can I do to make it fun?
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!
Love T.K.O. - Teddy Pendergrass
The other day, I was on the highway singing my heart out before I was rudely interrupted by my friend calling me (you know who you are). Don't you hate that? In the middle of your concert, then somebody got the nerve to stop the fun. Anyway, I love hip hop, R&B has always had a special place in my heart. It soothes my nerves and helps me relax after a tough workout or a long day. Enjoy!
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!