The TBYW Summer Experience
The summer came and went by so fast! I want to thank Josef, Natillie, Matt, and Michelle, along with the two new awesome trainers Sara and Laura for all their help and teaching me so much this summer! I also want to thank all the members at The Body You Want! I had an awesome time getting to know all of you and I loved being able to watch and assist with all your progresses and gains you all made in these past 10 weeks! This was such a great experience for me, so to give back I would like to share a couple of things that I learned during my time this summer!
Working with your Body
Calories are not made equal. Some can fuel your body making you feel good and lead you to your fitness goals; others can hold you back, making you feel like all you want to do is sit on the couch (or on the toilet!).
Constantly starving yourself of calories will get you some awesome initial results and just as flattering as it was to lose 5 or 6 pounds in one week despite feeling slow and lethargic,
the opposite is true the next week when you gain it all back, if not more.
Work with your body not against it. Eat the right calories eat the right food! If it has virtually no expiration date get rid of it. If the protein sources dominating your plate on a daily basis never had a face or the opportunity to have a face, you shouldn’t be eating it in such great quantity. Also try eating healthier fats; they will make you feel fuller and more satisfied after a meal.
Learn to shop on the outskirts of the supermarket, fresh fruits and vegetables, meats and the deli, dairy and cheese. In this day in age it’s hard to eat well, junk foods dominates our shelves and food labels are purposefully deceptive to read. It’s not all your fault if you haven’t been eating very well in the past; just remember it’s never too late to start getting your nutrition on point. As long as you are working with your body not against it you can successfully get rid of those few pounds you’ve been holding on to and feel great doing it!
It’s unfair, so what?
It is a great idea when you decide you need to make a change and lose some weight to do so with a friend/partner or significant other for support! You’ll have someone who has your back when things get hard for you and vice versa. It is a great way to go.
It is now important to understand however once you have created this new mind state of change that nothing is fair between two individuals when it comes to fat loss. What I mean by that is that the rate at which one person losses their fat and/or gains lean muscle weight may not be the same for you.
Perhaps in high school you weren’t the one the kids picked first to play sports, it may drive you insane or make you frustrated when you’re watching as your partner has begun to shrink before your eyes and look really good. He or she is making leaps and bounds and you feel as though you are merely taking baby steps or worse yet going backwards all together!
You may be doing the same things in your diet, working as hard or even harder at your exercises and your friend just consistently gets the results that you aren’t seeing in yourself. It’s unfair.
So what are you going to do now?
Give up on the progress you have made and watch as formally fat friend becomes a slender reminder of your own failure or are you going to keep your head up and go do some split squats!
Understanding that nothing is fair about fat loss will help a lot later on when you feel like you aren’t getting the results you want. The simple fact is that you don’t get what you want, you get what you earn. Everybody is different, don’t compare yourself with others and think you are failing. Try coming into the gym with a positive attitude each time because your body really does listen to everything your mind says. Always strive for progress not perfection!
Take a deep Breath
The most vital activity to do during exercise comes naturally to every single one of us but is often left in the back of our mind when we are exercising. I am talking about breathing and it can be the difference between being able to crank out 5 repetitions or that last 6, 7 or even 8 reps!
Not only is it important that your active muscles receive the oxygen that they need to use during the exercise but you are also activating your diaphragm, which is a very important muscle which will help keep your core activated and tight. When you take a deep breath in you should be breathing with your diaphragm and see your stomach expand not your chest.
Often times I see people with their mouths shut during pushing or pulling movements and taking a breath after a repetition. It’s important to understand you should be inhaling prior to start of the lift and exhaling during the duration of the lift to maximize your lifting efficiency. Not doing so raises your blood pressure and puts strain on your heart and can even make your work out seem harder than it is!
Rolling to success
Wouldn’t it be nice to have a deep tissue massage prior to every work out you do? Well that’s the idea when it comes to foam rolling; you are able to release some of the knots or trigger spots you have accumulated in your muscle from long sitting periods or even your last work out that stretching just won’t fix.
If you think about the tight part of your muscle as a knot in a rope, the more you pull at each end of the rope the tighter the knot gets. That’s what happens when you stretch; you are just pulling at the knot in your muscle making it tighter, by foam rolling you are able to reduce the size or even get rid of that knot altogether enabling you to perform more efficiently throughout your workout.
By foam rolling prior to each work out you are lowering your chance of injury as well as the amount of soreness you will accumulate at the end. Some of the best areas to think about when foam rolling especially if you spend many hours sitting behind a desk are your back pockets, your front pockets and your upper back/shoulders.
Functional Movement Screen
The functional movement screen or FMS is a test to measure how well you move! It is also the awkward test you were put through on your first day at The Body You Want. Some of you may feel as I did that you failed miserable at every one of the assessments you tried. It is important to understand however that there is no losing or winning during the FMS, it’s just used to determine some things you may need to work on in order to get your body to move more efficiently and reduce your risk of injury during activity.
Josef takes your scores from the FMS and use them to create your very own personal program for long term success. The program will directly target the areas you were weak at during the test along with the personal goals you came up with yourself. As you follow your program routinely you will find that you will become more mobile in areas you struggled with in the beginning, enabling you to move and feel better!
Put your shield up! Tuck your elbows into your back pocket! Pretend Get your shoulders out of your heels! You have a head band around your head, trace the head band! Push yourself away from the ground!
If you’ve ever spent any amount of time at The Body You Want gym here in Georgetown then you have defiantly heard many if not all of these “Cues” above multiple times by our trainers. Cues are used as a short and easy way to correct your form or posture while performing an lift to help you better understand what we want you to fix.
Instead of asking you to please remember to keep both your rectus abdominal and pectoral major muscles flexed while performing a exercise, both of which are internal Cue’s, we ask you to put your shield up! Your shield is a natural reflex when faced with imminent physical contact where you tighten your core naturally, so it should come natural to you and something you don’t even need to think about!
Again I want to thank all the members at The Body You Want for providing me an awesome summer experience and I hope each and every one of you accomplish your fitness goals!