Coach's Corner
Peace!
Recently, I was on a work call and someone made a comment about making it through March and being happy about April being slower. I don't know about ya, but April has not slowed down for me. It was starting to feel like no matter what I did, I was behind on everything. I needed a break.
So, I gifted myself a trip home to see my family in New York City. I got there Friday afternoon and I slept from 3:00 PM to 10:00 PM...then slept from 11:00 PM to 9:00 AM 😅. I say all that to say this: if you need some rest, and you can take it...TAKE IT. There's no extra reward for running yourself ragged. In fact, it's counter productive. If the goal is to live a life of good health, why do things that make you feel bad?
In the spirit of taking a rest, we're going to take a collective break next week. There will be no Weekly Athlete sent out, and I hope you all take a rest for yourselves as well. Till then, let's attack this week!
Exercise
We made it! This is the 4th and final week of the April Pre-Season Workout. Week 4 is a repeat of Week 2 with an emphasis on increasing the amount of weight you will be lifting in your exercises. If you were at 30 lbs the first time you did an exercise, consider going up to 35. No matter what, do not compromise your form or technique to increase the weight. It's more important to do it right, than it is to just do it.
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
Rest and recovery can look different, depending on what you need. If specific muscles are feeling tight, you might want to do some static stretching exercises for 30 seconds or longer. When performing a static stretch, remember these two things:
1) Your breathing is directly tied to your muscles' ability to relax. If you are holding your breath while you stretch, your muscles will not release, and ultimately will not loosen.
2) The stretch needs to be held for at least 30 seconds before your muscles loosen. With this in mind, it's better to focus on quality vs. quantity. For example, you're better off spending 2 minutes stretching your hamstrings and hips than spending those same 2 minutes trying to hit every muscle group in your body.
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!
​Glock Ready - TT Johnson​
According to Nia, our community's Director of Culture, this is going to be the song of the summer. And you know what? I can't argue with her. You know when you have a really great workout and feel amazing after? Play this on the ride home; it'll match your energy. Enjoy!
Join the Team
Are you subscribed to The Weekly Athlete Newsletter? If not, click the link above to get your 4-week workout program and start training with us. Don't be stingy either; make sure you share with a friend!
Remember: We Are What We Do Everyday.