Coach's Corner
Peace!
Do ya remember that episode of A Different World when they was telling Whitley to "Relax, relate, release"?
That was me all of this past week. I had a lot of plans for how I wanted my week to go. Unfortunately, my schedule wasn't on the same page. I woke up Monday morning feeling disappointed and frustrated with myself because I wasn't sure if I'd be able to get a single workout in this week. Man, I was in bed saying all types of negative things to myself.
I needed to relax.
I did my breathing exercises because I felt my heart rate rising and I wanted to get back to neutral. That felt good, but I still was saying some mean things to myself in my head.
I needed to relate.
A question I always ask my trainees when they say self-deprecating things is, "Why are you so committed to being mean to yourself?". I opened up my journal and wrote out all my negative thoughts. Once I saw them on paper, I was able to relate to myself in a way that I would for my trainees. I replaced the negative thoughts with empowering words that made me excited for my day and my week. It felt great, but I needed one more thing.
I needed to release.
Feeling nervous and feeling excited are really the same thing; they're just labeled different. It's just a bunch of energy you've got inside in preparation for something coming. So instead of sitting around, building up a lot of negative energy and doing nothing, I decided to use the energy to fuel a morning stretch session. Burning the energy was a great release.
Monday mornings can make or break your week. I know that I do a lot in my weeks, so I create a strong foundation to prepare for it. I love hearing about people's routines, so if you have something similar to mine, hit reply and tell me about it! In the meantime, let's talk about the week ahead.
Exercise
Welcome to Week 3 of the April Pre-Season Workout. Week 3 is essentially a repeat of Week 1. Since this is your second time around, you'll want to try to go heavier than you did the last time you performed these exercises. Keep scrolling to the Free Game section for some deadlifting tips!
Nutrition
In case you need it, here's a friendly reminder of how to fuel your body appropriately: Carbs before, protein for more. Carbohydrates are the primary source of energy when our body is exercising. Protein is what we use to rebuild our muscles after we've strained them through exercise. Don't skip out on either of these in you diet!
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
The deadlift is one of the best exercises you can do in the gym because it benefits the whole body! It builds muscular strength, targets your core, improves hip and lower mobility/stability, and so much more. But, when done incorrectly, it can be very harmful. Here's my personal checklist I go through in my head before every set when I deadlift:
- Check my feet. I like to keep my feet just a little wider than hips' width apart, but more importantly than that, my feet need to be facing forward. Correct foot position makes sure you're using your glutes correctly.
- Check my breathing. I have lower back/hip issues so when I deadlift, I need to be very conscious of that. Since the weight is heavy, I like to breathe in on the way up because this creates stability internally, ensuring that my back and hips are safe.
- Check my music. I swear I'm not joking. There are a number of ways to get yourself motivated. Some people use positive self-talk, and others use smelling salts. For me, I gotta have the right song if I'm about to pick up 300+ lbs. Feel me?
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!
Many Men - 50 Cent
Many moons ago, before I was your wellness coach...I was a member of G-Unit. You couldn't tell me no different. I wanted nothing more than to look like this:
My mother obviously had other plans and those dreams never manifested, so I here I am sharing workouts and nutrition advice with you all. A dream deferred...
Join the Team
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Remember: We Are What We Do Everyday.