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Regrets as a Novice Lifter

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Regrets as a Novice Lifter

Regrets as a Novice Lifter

Consider me your peer. I will not speak to you as an authority on
strength training, but simply as someone who gets it. “It” being
your experience as a novice lifter. This is not a customer
testimonial. I will not talk about how I got great results from
Starting Strength. What I will do, however, is validate for you what
Starting Strength claims to be true – that it is the single best
method for novice lifters to get strong. I only know this from years
of doing anything but Starting Strength Method. I have made all of
the mistakes. I have all of the regrets. I don’t want you to make the
same mistakes. Peer to peer, I want you to be highly successful and
very strong.

If you have read
Starting Strength: Basic Barbell Training, listened to
Starting Strength Radio, train at a Starting Strength Gym, or
attended a seminar, you have heard the that the Starting Strength
Method was born from years of experience in training and coaching.
That it is based on years of study of the phenomenology of strength
training. That it is simply the best way to get strong. Why should we
believe them? Starting Strength sells many products. Everyone says
their product is the best. Certainly Starting Strength has many
competitors. Which one is right for a new and developing lifter? Why
does the advice from Starting Strength work when other approaches do
not?

First, some backstory
on me, laced with regrets.

I started lifting in
2018. I was skinny-fat, 35 years old, the mother of two young
children, with abundant energy and a thirst for a hobby. I enjoyed
being in my local commercial gym, and I wanted to be stronger, but I
didn’t know how I was going to get there. In my naive state, I
somehow latched onto a barbell-based strength program that I found in
a very quick and limited web search. It was only a program that said
it was right for beginners, with no focus on form for lifting. I
struggled for a few months – I had no idea how to squat, bench,
press, or deadlift – failing early and often, and developed searing
hip flexor tendonitis along the way. Despite all this, my desire to
succeed was high and I kept pushing forward. I now know that novices
need far more than a program to follow, that a 5×5 program is too
much volume for a novice, and that accessories are a waste of time
and energy for a novice.

As I struggled with
this cockamamie program to which I had dedicated myself, the head of
personal training at my gym took notice. I had originally met him in
a CrossFit-like exercise group where I was first introduced to
barbell exercises. At this time, he took me under his wing and began
to work with me one-on-one. He coached me through some technique in
person once a week, hand-wrote a program for me, and encouraged me
along the way. I thought this was my way forward. Until I discovered
that it wasn’t. However this discovery only came to me many years
later.

I will give my thanks
to this individual for being the first person to expose me to barbell
training. He is also the first person to expose me to Starting
Strength. One day, while we were lifting, he began to cast a YouTube
video on the TV in the weight room and said, “You gotta see this
guy.” That guy was Mark Rippetoe. That video was dated 2013 and is
no longer on YouTube. It was titled “Starting Strength: Full
Seminar.”

Fast forward to 2024. I
am 41 years old now. I have a better-looking and better-functioning
body at age 41 than I had when I was 31 or 21. I have put on 25
pounds of lean mass and increased my total by more than 500 pounds. I
placed 4th in my first national-level powerlifting meet this year. I
also train Brazilian Jiu-Jitsu and I am able to outwork and submit
women many years younger than myself. I feel amazing and I sleep like
a baby every night.

But how did I get here
from that awful beginning? I would not be where I am without Starting
Strength and my exceptional Starting Strength Coach. I made every
mistake along the way before I invested in the Starting Strength
method. I have many regrets about training before I started working
with my SSC. Please, I beg you, do not make these mistakes. I now
know that these are common pitfalls:

  • Being on the wrong
    program or frequently changing programs

  • Using bad
    technique

  • Caring too much
    about the numbers

  • Going rogue/Not
    doing the program

  • Not eating
    enough/Not gaining weight

  • Taking a
    break/Changing it up

  • Not training with
    intensity

  • Cutting weight

  • Wrong
    Program/Program Hopping

Novices do not need
custom programs. Do not buy one off the Internet. Do not pay a
trainer at your gym to make one for you. Do not download an app and
use a free program. Do not do a program that conveniently fits within
the amount of time you have paid upfront for personal training (no
program worth anything is only 4 weeks long – that’s just the
length of a monthly training package at a commercial gym.) Novices
do not need assistance or accessory work either. Do not
program-hop/abandon one program for another when you are only a few
weeks in. Do not use your friend’s program just because she had
success with it, unless it is the Starting Strength Novice Linear
Progression. Borrow that or hop on to that right now. The NLP has
everything you need, nothing you don’t, and it provides very
dependable gains for many months.

Bad
Technique/Overly Focused on Numbers over Form

How you lift is more
important than how much you lift. Squatting 135lbs to depth with
control is more important than quarter squatting 315 lbs or
divebombing 225 lbs with horrific knee slide. Your form must be
correct for you to continue to make progress for a long time. (Please
note that I did not say your form must be perfect. Correct is
good enough to keep going; perfect is a long-term project.) Do not
let a trainer at your gym teach you how to squat, press, deadlift, or
any other movement. He or she likely does not know how to lift. They
just work at a gym. Anyone can get a job at a gym and get a low-value
training certification. Personal training is a high turnover position
for a reason.

I regret that I had the
worst lifting form ever (I have video evidence) and the trainer I
hired at my gym did not make it much better. He was only slightly
interested in how well I lifted. To him, it probably looked good
enough to keep me entertained and paying the bill. Honestly, I don’t
think he knew much about coaching form. But he had a Nametag and a
Certificate so I believed him. He started me off on high-bar squats.
I did not even know what a low-bar squat was, let alone why it was
preferable for training. It was not until a year into my training
that I “got stuck” at 190 lbs with the high-bar squat and an
overly wide stance. I could not get to full depth on a high-bar squat
with more than 190 lbs on my back because a high-bar squat requires a
vertical back angle and I could not maintain it at that weight.

It was only when I told
my trainer that I had hit a wall on squats at 190 lbs that he showed
me how to low-bar squat.

Why was this
information withheld from me before? I realize now, and I regret,
that I had a trainer who was only willing to show me something that
would fit into a weekly 30-minute session and would keep me paying up
every month. A good coach will invest the time to teach you good
technique from the get-go. A good coach will watch you lift and cue
you as needed. Apparently I was not worth the investment with the
trainer I had. Needless to say I still had much to work on with my
low-bar squat until I began working with my SSC years later.

I can repeat this story
over and over again for each of the lifts. Like when I thought I “got
stuck” on my deadlift at around 285 lbs, so I went to my trainer
for advice, and all he told me was to stop being a pussy and just
lift it. He had no technical advice for my deadlift whatsoever. I can
now watch video of me deadlifting back then and tell you everything
that was wrong with my deadlift – hips too low, high back angle,
shoulders behind the bar, too much slack, yanking the bar up off the
floor rather than pushing the floor away. I wasn’t a pussy – I
was doing it wrong, and I was not being corrected. Once I learned
from my SSC how to really deadlift, everything changed and my
deadlift took off. I added 30 lbs to my deadlift in a few months as
an intermediate lifter. Starting Strength was right.

Going
Rogue/Not Doing The Program

As much as I loved
training from the beginning, I was not highly compliant with the
programs. My intentions were good, but if my trainer told me to do a
working set on bench at 80 lbs, and I thought it was too easy, I
would just do 85 lbs. But then the next bench workout would come and
I would be physically unable to move 90lbs. I had moved the intensity
up too quickly and I paid for it later. If I was programmed to
deadlift, but all the barbells were in use, I would just use the trap
bar. It didn’t make a difference to me at the time; I got the workout
done, didn’t I? Wrong. So wrong.

At that point I had
gone rogue and was no longer training. I was exercising. Training
would entail following the program step-by-step. Doing whatever I
felt like that day was really just exercising for the effect it gave
me that day. I was unable to think about consequences, either
positive or negative. Do the program. Stay in compliance. Whatever
your SSC says, do it. Do not deviate. You do not know more than your
SSC. If you know better than your coach, why are you paying for
coaching? You will only realize your mistake later.

Not
Eating Enough/Not Gaining Weight

I was skinny-fat at 140
lb when I first started lifting. I wanted to build muscle size and
strength but I was unwilling to change my diet and eat more. I will
credit my original trainer for telling me I needed to eat more.
Unfortunately, I did not act on this for 2-3 years. I did not
understand – I wanted to be stronger, not fatter, so why the hell
should I eat more? No one could explain this to me at the time.

I was also scared of
being fat. In America, this is very common among females and not rare
for males either. I now know that I needed to eat more just to fuel
my training and recover. Only after I put on 15 lbs over the period
of 5 months did I realize the benefits. I looked better and I was
making more progress on my lifts.

If you are underweight
or if you are skinny fat, you must eat more. You cannot continue to
make gains in strength or size without eventually being in a caloric
surplus. You will not become fat if you eat more and train with
sufficient intensity. You will have more energy and bigger muscles
and, perhaps, some more bodyfat. I guarantee that you will look and
feel better bigger despite what your bodyfat percentage is. Most
people look better with added muscle mass even if it is accompanied
by an increase in bodyfat. Personally, my bodyfat percentage was the
same at 170 lbs as it was at 140 lbs (25%, a normal and healthy range
for a woman my age). Every extra calorie was worth it.

I was not heavily
invested in my strength training for the first three years or so.
Yes, when I was on a program, I enjoyed it despite my occasional
frustrations. But these programs ended after 6-12 weeks because that
is how templates and personal training agreements work. Quality
coaching, on the other hand, never ends. Many times when a program
came to a close, I would “take a break.” It was an easy out to
“change it up” and do something else at the gym, cut weight (more
on that later), or just go to the beach all summer.

The truth is, every
time I went back to strength training, I was not at the same point
where I had left off. Even after a few weeks I had noticeably
detrained and had to earn back the gains I had forfeited. It took me
years to realize this and I regret every break I ever took. If I had
kept training through all time, I could have been the national
champion this year. But I was #4, and #1 had been training
consistently for many more years.

For some silly reason,
I once thought that I could not strength train and do something else
at the same time. For example, I was into obstacle course racing
years ago. To prepare for a big race, I would stop my barbell
training and do an obstacle-course specific training program. I
mistakenly thought that a sport-specific training program I
downloaded from the Internet was somehow better than barbell-based
strength training. Now I know that there is indeed a two-factor model
of sports performance whereby one can be most successful training for
strength while simultaneously practicing their sport.

In hindsight, if I had
to choose only one way to prepare for obstacle racing (there is no
need to choose, but if you had to), it would be strength training. It
was the long, steep mountain climbs that took most people out of the
races I did. I went up the rocky slopes quickly and easily because I
had been squatting heavy for the past 6 months before I abandoned
that for 9 weeks of obstacle training. It was the strength from
squatting that made me most successful, not the carrying of a sandbag
while walking on a treadmill for 3 miles then doing ball slams on the
floor. How stupid I was.

Not
Training With Intensity

Eventually, training
gets hard for everyone. Sometimes it gets really hard and you will
have the desire to quit. You need to learn to dig deep and find a way
to get every rep and set at the programmed weight. I can remember
many times over the years that I quit on a rep that I should have
ground out. I quit by skipping the last set on a workout because I
thought it was too hard or unachievable. I have allowed myself to
quit on a weight entirely by going lighter than what was programmed.
None of this will make you stronger or more resilient. It only trains
you to be a quitter or to settle for less. If you repeat this often
enough, it becomes a pattern, and you will not be successful.

If you want to get
stronger and move big weights, you have to get your head in the
fucking game. My mental fortitude is all that stands between me and a
10lb PR as an intermediate lifter. Think of where I could be now if I
hadn’t given myself a pass so many times over the years. I never
truly trained with intensity until I started training with my SSC. It
was then that I eeked out every goddamn rep of every blessed set at
weights I had never even imagined.

Cutting
Weight

So, yes, I did
eventually put on weight. But after a long stretch of hard training
and peaking for some powerlifting meets, I wanted to lean out. Even
though I had added muscle mass, I was overly focused on how much fat
I gained along with it. I fell victim to cutting for aesthetics. Both
women and men fall victim to this, especially in America. I regret
this, and I have learned my lesson that losing weight involves loss
of both fat and muscle and thus the associated strength. When a
normal person is in a caloric deficit, all metabolic tissue is on the
chopping block. While there are ways to maximize fat loss and
minimize muscle loss, there will be some muscle loss in a caloric
deficit. Muscle is strength. Loss of muscle is loss of strength. Loss
of muscle can be a loss of aesthetic characteristics, too.

I used to “cut”
(lose weight) every summer after being on a long slow “bulk”
(gaining weight/mass/strength) from fall through spring. But when I
got to my goal weight in the summer, I would feel weak. My training
numbers were down. Come fall, I would try to get back to the weight I
had been before in the spring. All of this cycling up and down in
body weight was highly unproductive, and it sacrificed my training
progress. I did this for 4 years before I finally came to my senses.
After competing at a national competition this year, I committed to
staying at or near my “walking around weight” for the summer and
I continued to lift heavy. I have no regrets about staying at this
higher body weight. My training is going so well and I looked great
in my swimsuit all summer.

I have been training
for six years now. I am fortunate to be where I am now with my
strength, health, and physique. I sometimes think about where I could
be today if I had gotten it all right from the beginning. If I could
go back again, I would do it all differently. In an ideal situation,
I would start with Starting Strength and my SSC and be highly
compliant from the beginning. I would put on the good weight and not
try to lose it. I would never have taken a break or looked for other
types of training. I cannot change the past, but I can be an advocate
for what I now know is right. Many friends and acquaintances ask me
for advice on how to start lifting, or how to get to the next level
from where they started. I always tell them to read the blue book and
give them my coach’s contact info. The most effective method is
right there – you just have to follow it.

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Powerful Core: Essential Abdominal Workouts for All Levels

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Powerful Core: Essential Abdominal Workouts for All Levels


In the world of fitness, a strong core is undeniably the foundation of everything we do. Whether you’re participating in sports, lifting weights, or going about daily activities, a well-developed core enhances stability, balance, and overall strength. For those inspired by the powerlifter physique, understanding how to effectively train your abdominal muscles is key to achieving that powerful core and functionality.

In this blog post, we will explore the anatomy of the core, the importance of core strength for your overall fitness and performance, and provide you with a range of abdominal exercises suitable for all levels. We will also discuss how the powerlifter physique and a strong core are interconnected. Let’s get started!

Powerful Core: Essential Abdominal Workouts for All Levels

 

The Importance of Core Strength

The core muscles include not just the abdominal muscles but also the muscles in your back, hips, and pelvis. This interconnected web of muscles provides stability and support to the entire body. Here are a few key reasons why building a strong core is essential:

  1. Improved Performance: A strong core is crucial for boosting your overall athletic performance. This is especially relevant for those aiming for a powerlifter physique, where stability and strength are paramount for executing lifts efficiently.
  2. Injury Prevention: A well-conditioned core helps protect your spine and reduces the risk of injuries. When the core is strong, it stabilizes your body during movements, thus preventing undue stress on other muscles and joints.
  3. Better Posture: Strengthening your core can lead to improved posture, reducing the potential for back pain and discomfort during daily activities.
  4. Enhanced Functional Fitness: Daily activities such as lifting, bending, or twisting become easier and safer when your core is strong.
  5. Aesthetic Appeal: For many, a strong core is synonymous with a toned and defined appearance. Achieving apowerlifter physique often involves some degree of abdominal development.

Understanding Your Core Muscles

To build a more effective core workout routine, it’s important to know the main muscle groups involved:

  1. Rectus Abdominis: Commonly referred to as the “abs,” this muscle plays a key role in flexing the spine and is visually prominent in a well-developed powerlifter physique.
  2. Obliques: Located on the sides of your abdomen, these muscles assist in rotation and lateral movements and help sculpt the waist.
  3. Transverse Abdominis: Often called the body’s natural weight belt, this deep muscle stabilizes the pelvis and spine.
  4. Erector Spinae: This group of muscles runs along your spine and is vital for back extension and posture.
  5. Hip Flexors: These muscles play a crucial role in pelvic stability and movement, supporting the core during lifts and other activities.

By understanding these muscles, you can focus your workouts on exercises that effectively target them all, enhancing your overall strength and contributing to a powerlifter physique.

 

Essential Core Exercises for All Levels

No matter what level you are in your fitness journey, incorporating a variety of core exercises will lead to the best results. Below are some recommended exercises, including variations for different stages of fitness.

  1. Plank Variations

Planks are one of the most effective core exercises, engaging multiple core muscles at once.

  • Basic Plank:
    • Get into a push-up position, resting on your forearms instead of your hands.
    • Keep your body straight from head to heels and hold for 20-60 seconds.
  • Side Plank:
    • Lie on your side and prop yourself up on one forearm.
    • Keep your body straight and hold for 20-40 seconds on each side.
  • Plank with Shoulder Taps:
    • In a basic plank position, alternate tapping each shoulder with the opposite hand while keeping your hips stable. This adds a level of difficulty and engages the stabilizing muscles.
  1. Dead Bug

The dead bug is an excellent exercise for core stability and coordination.

  • How to Perform:
    • Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle.
    • Slowly lower one arm and the opposite leg towards the floor while keeping your lower back pressed against the floor. Return to starting position and switch sides.
  1. Bicycle Crunches

Bicycle crunches effectively engage both the rectus abdominis and the obliques.

  • How to Perform:
    • Lie on your back and bring your knees up to a 90-degree angle.
    • Place your hands behind your head and lift your shoulder blades off the ground.
    • Alternate bringing one knee to your chest while extending the opposite leg, rotating your torso to touch your elbow to the opposite knee.
  1. Russian Twists

Russian twists are fantastic for targeting the obliques and improving rotational

  • How to Perform:
    • Sit on the ground with your knees bent and feet flat. Lean back slightly while keeping your back straight.
    • Hold your hands together or use a weight (like a medicine ball) for added resistance.
    • Rotate your torso to one side, then back to center, and twist to the other side. Keep your core engaged throughout the movement.
  1. Hanging Leg Raises

For those looking to significantly challenge their core, hanging leg raises are a fantastic option that engages the lower abs.

  • How to Perform:
    • Hang from a pull-up bar with an overhand grip.
    • Keeping your legs straight, raise them towards your chest until your hips flex.
    • Lower your legs back down gradually and repeat. For an easier variation, you can bend your knees as you raise your legs.
  1. Ab Wheel Rollouts

This exercise is commonly implemented by those aiming for a powerlifter physique, as it builds incredible core strength and stability.

  • How to Perform:
    • Kneel on the ground and hold an ab roller with both hands.
    • Roll the wheel forward, extending your body until your chest is close to the ground, while keeping your core tight.
    • Using your core, roll back to the starting position. Start with small rolls and increase your range of motion as you become stronger.
  1. Mountain Climbers

Mountain climbers not only engage the core but also provide a cardiovascular challenge.

  • How to Perform:
    • Start in a plank position. Quickly draw one knee towards your chest, then switch legs rapidly, mimicking a running motion.
    • Keep your hips down and core engaged throughout the exercise.
  1. Cable Woodchoppers

Cable woodchoppers integrate resistance training into your core routine, targeting the obliques and improving rotational strength.

  • How to Perform:
    • Attach a handle to a high pulley on a cable machine.
    • Stand sideways to the machine and grasp the handle with both hands.
    • Pivoting on your back foot, pull the cable down and across your body to your hip and return to the starting position.
  1. Stability Ball Rollouts

Similar to the ab wheel rollout but utilizing a stability ball, this exercise is another great choice for enhancing a powerlifter physique.

  • How to Perform:
    • Kneel in front of a stability ball, placing your forearms on top.
    • Roll the ball forward, extending your body while keeping your core engaged, and roll back to the starting position.
  1. Medicine Ball Slams

Medicine ball slams are not only a great core workout but also an explosive movement for those aspiring to a strong powerlifter physique.

  • How to Perform:
    • Stand with your feet shoulder-width apart, holding the medicine ball overhead.
    • Slam the ball down to the ground in front of you as hard as you can, bending your knees slightly with the movement.
    • Pick the ball back up and repeat

 

Structure Your Core Workout Routine

To enhance your core strength effectively, consistency and a structured approach are key. According to your fitness level, here is a sample core workout that incorporates the exercises outlined above.

Sample Core Workout Routine

  1. Warm-Up (5-10 minutes)
    • Dynamic stretches (arm circles, torso twists) and light cardio (jump rope, jogging).
  2. Core Circuit (Repeat 2-3 times)
    • Basic Plank: 30-60 seconds
    • Bicycle Crunches: 15-20 reps
    • Russian Twists: 15-20 reps per side
    • Dead Bug: 10-15 reps
  3. Strength Segments
    • Hanging Leg Raises: 3 sets of 8-12 reps
    • Cable Woodchoppers: 3 sets of 10-15 reps per side
  4. Finisher
    • Mountain Climbers: 30-45 seconds
    • Medicine Ball Slams: 3 sets of 10-15 reps
  5. Cool Down (5-10 minutes)
    • Stretch your abdominal muscles and incorporate deep breathing exercises to relax the core after your workout.

Additional Tips for Building a Powerlifter Physique

Focus on Nutrition

Achieving a powerlifter physique involves more than just working out; nutrition plays a critical role in muscle recovery and growth. Prioritize a diet rich in whole foods, with an emphasis on:

  • Protein: Essential for muscle repair. Include lean meats, fish, eggs, dairy, legumes, and protein shakes when necessary.
  • Healthy Fats: Sources like avocados, nuts, seeds, and olive oil help with hormone production and overall health.
  • Complex Carbohydrates: Foods like whole grains, fruits, and vegetables provide essential energy for intense workouts.

 

Conclusion

A strong core is foundational not just for powerlifters but for anyone looking to improve their overall fitness. By incorporating the right exercises and following a structured routine, you’ll enhance your performance, reduce injury risk, and build the stability needed to achieve your powerlifting goals.

Start building your core today, and watch how it transforms both your physique and your performance in the gym!

-Terry Asher

Terry Asher

After changing his best friend’s life by helping him lose over 70lbs, dropping him down to an amazing 7% body fat, Terry was inspired to be a full-time internet trainer knowing he could do the same for many more. In 2010, Terry published his own diet and fitness e-book that can be purchased on this website. Let Terry help you change your body for the better!

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Menstruation Made Easy: How to Cycle Sync for Better Periods

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Menstruation Made Easy: How to Cycle Sync for Better Periods

This is the first part of a four-part series about how to cycle sync to improve menstrual issues. This series teaches you what to eat to promote optimal hormonal balance and alleviate menstrual cycle symptoms. Each section is dedicated to one of the four cycle phases (see below) and uses a seasonal metaphor to highlight the types of foods to eat and the overall tone of each phase:

You’ll also learn what your hormones and body are doing throughout your cycle, symptoms to look out for, signs that your hormones are balanced, and what nutrients support each phase.

Most importantly, you’ll walk away with the knowledge you need to reclaim your menstrual health in a safe, natural, healthy, (and yummy!) way. The hormonal changes that happen throughout your menstrual cycle have far-reaching effects, from your sex drive to your sleep quality, energy levels, and mood.  In a nutshell, better periods equal better health, so it’s vital we understand how our bodies work and how best to support them.

Why You Need to Know About Cycle Syncing

If you’re a person who menstruates, there’s a pretty good chance you’ve experienced menstrual cycle symptoms. Do any of these feel familiar?

  • Mood swings
  • Irregular cycles
  • Breast tenderness
  • Cramps
  • Heavy periods
  • Headaches/migraines
  • Acne
  • Food cravings
  • Irritability
  • Bloating
  • Constipation/diarrhea
  • Fatigue

If so, you’re not alone. Though this list is not exhaustive, it’s an example of some common issues that people with periods can encounter throughout their menstrual cycle.

However, just because you menstruate doesn’t mean you’re destined to suffer. Although conventional medicine often depicts these symptoms as inevitable, I’m here to tell you that painless periods and symptom-free cycles are possible (no, I’m not kidding!). The key is to address the underlying cause: hormonal imbalance. When our hormones are out of whack, this imbalance can have cascading effects in the body, causing the unpleasant symptoms you may experience each month.1,2

Menstruation Made Easy: How to Cycle Sync for Better Periods

Though the standard approach is to use “the pill” to tackle these problems, this medication only masks symptoms and can cause numerous side effects, such as weight gain, depression, low libido, gut issues etc. 1,2  Cycle Syncing, on the other hand, provides a natural alternative that addresses the root cause of menstrual issues (hormonal imbalance) by working with the normal rhythms of the menstrual cycle. 1,2

So, if you’re sick and tired of feeling crappy every month and are looking for natural solutions, you’re in the right place. Read on to learn more about hormonal health and find out how to address these common (though not normal!) menstrual cycle symptoms.

Cycle Syncing

So, what is cycle syncing and how does it help people have better periods?

The cycle syncing method works with the four phases of the menstrual cycle (follicular, ovulatory, luteal, and menstrual) to achieve hormonal balance, which not only helps alleviate common symptoms associated with menstruation, but actually optimizes overall hormonal health. Grounded in functional nutrition, cycle syncing recognizes the normal fluctuation of hormones throughout the menstrual cycle and recommends diet, exercise, and lifestyle changes to support these natural rhythms. 1,2

Often, the focus ends up being on different types of workouts for each cycle phase; however, this blog series gets back to basics and highlights the importance of nourishing foods to create happy hormones (that’s right: what we eat not only determines our body’s ability to make hormones, but the right amount too!).

A quick note about birth control…

If you’re on hormonal birth control, you can still follow the cycle-syncing method. Though hormonal contraception prevents many of the biological processes that occur with each cycle phase, you will still benefit from eating a wide variety of organic whole foods, eliminating inflammatory ingredients, and following other recommended exercise and lifestyle choices. Check out Alisa Vitti’s books WomanCode or In the Flo on how to cycle sync while taking hormonal birth control.

A quick note about hormonal conditions…

If you’ve been medically diagnosed with an issue such as polycystic ovarian syndrome (PCOS), endometriosis, amenorrhea (missing periods), uterine fibroids, premenstrual dysphoric disorder (PMDD), infertility, or other hormonal condition, some foundational work is required before you can start cycle syncing. Consider working with a holistic nutrition therapist and/or functional medicine practitioner for support with these concerns.

Key Takeaways

  • Menstrual cycle symptoms are caused by hormonal imbalance
  • “The pill” masks symptoms rather than addressing their root cause and can have unwanted side effects
  • Menstrual cycle symptoms are common, but not normal or inevitable!
  • Cycle Syncing is a natural way to address hormonal imbalance and alleviate menstrual symptoms

If you’re ready for symptom-free cycles and painless periods, let’s get started!

Part One: Follicular Phase (Spring) – Get Out There!

Cycle syncing for the spring, follicular phase.

Although your OBGYN will tell you your menstrual cycle officially starts on day one of your period, I like to begin with the follicular phase, which happens directly after your bleed. For me, this makes more intuitive sense. Menstruation, like winter, is a time of quiet and deep rest, whereas the follicular phase signals the return of energy to the body, like spring signals the return of life to the earth. All this to say, the follicular phase is a great place to get started, so let’s go!

First Things First: Your Hormone Superstars

To understand how your cycle works, you need to understand the key players that structure your four phases: your reproductive hormones.

The changes in these hormones throughout your menstrual cycle work to create the four unique phases that comprise your cycle from start to finish (follicular, ovulatory, luteal, and menstrual). 1,2 These hormonal fluctuations not only impact your reproductive function, they determine how you feel both physically and emotionally throughout your cycle, so it’s vital we know how to support them!

There are five key hormones that dictate how you experience your menstrual cycle:

  • Estrogen
  • Progesterone
  • Follicle-stimulating hormone (FSH)
  • Luteinizing hormone (LH)
  • Testosterone

Estrogen is your cycle VIP, participating in ovulation and thickening your uterine lining in preparation for pregnancy. (Fun fact: estrogen is also essential to brain, bone, and cardiovascular health! It’s also responsible for our secondary sex characteristics. Think: breasts, pubic hair, and voluptuous hips and thighs). 1,2

Progesterone kicks in around ovulation to maintain the uterine lining. If pregnancy doesn’t occur, this hormone decreases, which triggers your period. Progesterone is a natural counterbalance to estrogen and supports sleep, relaxation, and mood. (Surprised? More on this later!). 1,2

Then we have FSH and LH. FSH stimulates ovarian follicles (fluid-filled sacs that house your eggs) to mature and LH triggers the release of an egg from a mature follicle into one of your fallopian tubes (otherwise known as ovulation). Testosterone surges around this time to increase your sex drive (woot!), enhancing the chances of conception. 1,2

Now that you know what your hormones are up to, let’s dive into your follicular phase.

What Your Body is Doing

Three women cycle syncing.

The follicular phase takes place directly after menstruation and leads up to ovulation. During this part of your cycle, your hormone levels are beginning to build after dropping to their lowest concentrations during your period. Your pituitary gland begins to send follicle-stimulating hormone (FSH) to your ovaries, which signals several follicles to swell in preparation to release an egg.  Estrogen levels increase to thicken your uterine lining so it can house a fertilized egg later in your cycle. The follicular phase typically lasts from 7 to 10 days. 1,2

So, what does all this mean from a physical and emotional standpoint? Generally speaking, this part of the menstrual cycle isn’t associated with cycle symptoms, but rather boasts increased energy levels, mental focus, and creativity.

The rising levels of estrogen leading up to ovulation enhance connections in your brain, which promote mental sharpness, communication, and creative thinking. Elevated estrogen also increases the release of serotonin (known as the happiness neurotransmitter), which means you’re more likely to feel social, positive, and excited about new experiences. 1,2

Much like springtime, the follicular phase is characterized as a time of beginnings. Emotionally, you’ll feel more outgoing and upbeat, so it’s a good time to get out there and try something new. Think: coming out of a long winter feeling revitalized by the growing energy, sunlight, and potential that spring offers each year. This momentum continues to build towards ovulation (summer), then starts to wane with the luteal phase (autumn), and dies down with menstruation (winter), giving the body a much-needed rest (but we’ll get into all of that later!).

Cycle Symptoms

Although the follicular phase is typically not associated with overt symptoms, hormonal imbalance during this part of your cycle can cause you to overdo it. This might look like pulling all-nighters at work, taking on too many projects, over-committing your social schedule, and increased stress and anxiety. 1,2

Cycling Syncing Your Diet

Before we jump into follicular phase foods, it’s important to understand how cycling syncing your diet works to support your cycle (i.e., eating different foods during different cycle phases).

The recommended foods for each cycle phase have a twofold function: they provide your body with the nutrients it needs in the current phase AND set you up for hormonal balance in the phase that follows. Because your cycle flows from one phase to the next, each phase influences the other, so the foods you eat have cascading effects throughout your entire menstrual cycle (pretty cool, right?!). 1,2

This snowball effect makes cycle syncing a very efficient way to address the entirety of your menstrual issues rather than coming at them piecemeal (on the not-so-awesome flip side, this also means that hormone-disrupting foods [ahem, sugar and caffeine] can cause issues in both your current cycle phase and down the line). In short, hormonal balance in one cycle phase sets you up for hormonal balance in the next; likewise, hormonal imbalance in one phase can cause hormonal imbalance throughout your cycle. This is one very good reason to eat foods that support each cycle phase.

Another reason to cycle sync your foods is that your body requires different micronutrients during each phase. Your hormone ratios change, your ovaries and uterus engage in different functions, and your body’s micronutrient needs vary as a result. Remember: your body isn’t the same every day, so your diet shouldn’t be either (plus, variety is the spice of life!). 1,2

Finally, the hormonal balance you achieve from cycle syncing makes you feel amazing! When the body is operating the way it should, you have more energy, feel good in your body, and can show up as your best self.

So let’s get to it!

Core Nutrients & Power Foods

Healthy salad to balance hormones

Follicular phase foods are fresh, vibrant, and light (think: “inner spring”), which will make you feel more energized as your hormone levels begin to rise. During the first half of your cycle (your follicular and ovulatory phases), the increase in estrogen tends to suppress your appetite and your metabolism slows down. As a result, the body favors lighter foods such as lean protein (chicken, trout), lots of veggies (string beans, carrots, zucchini, lettuce), sprouted beans and seeds, and energy-sustaining grains (oats). 1,2 

Many of the recommended foods naturally contain phytoestrogens, which are plant-based compounds that mimic your body’s natural estrogen. Though you wouldn’t want to emphasize these foods when your estrogen levels are high (e.g., ovulation), during this phase when estrogen is lower, phytoestrogens can be balancing and beneficial. 1,2

You’ll also want to focus on probiotic-rich foods, such as kimchi and sauerkraut, which help the microbiome (gut bacteria) break down estrogen. By eating fermented foods in the follicular phase, you’re prepping your gut to efficiently metabolize estrogen during ovulation when hormone levels are higher. 1,2

Key Takeaways

  • There are five key reproductive hormones: estrogen, progesterone, follicle-stimulating hormone (FSH), luteinizing hormone (LH), and testosterone
  • Your follicular phase takes place after menstruation and before ovulation; it’s your “inner spring”
  • Your hormone levels are beginning to rise, which increases energy, mental focus, and creativity
  • Follicular phase foods are fresh, vibrant, and light
  • The rise in estrogen decreases appetite and your metabolism slows down
  • Cycle syncing meets the nutritional needs of each phase, has cascading effects, and makes you feel amazing!

Resources & Recipes for Cycle Syncing

For a complete list of follicular-supporting foods, check out Alisa Vitti’s books WomanCode or In the Flo.

I also recommend getting a period tracking app (there are many out there) so you know which cycle phase you’re in. If you want to take things further, check out the Inito device, which tracks your reproductive hormones in real-time (it’s awesome!). If your hormones are super out of whack, firstly, I feel you – hang in there – and secondly, consider working with a holistic nutrition therapist and/or functional medicine practitioner for more in-depth support.

Follicular-friendly Recipes

Related Articles

Up Next

Ready to learn more? In part 2 of this series, we’ll dive into your ovulatory phase, aka the “summer” of your cycle. In this blog, you’ll get acquainted with your boosted sex drive, ample energy, and feel-good vibes. If you experience cycle symptoms during this phase, don’t worry, we’ll tackle those too.

About the author: Jennifer Gartner is a certified Nutrition Therapist Master and specializes in nutritional endocrinology. She is a graduate of NTI’s Nutrition Therapist Master Program and has dedicated her career to helping people create happy hormones.

Medical Disclaimer

This blog provides information for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment by a qualified medical professional. The information provided should not be used to diagnose or treat a medical condition. Consult your doctor or other qualified medical professional regarding a medical condition or treatment.

References

  1. Vitti A. WomanCode. New York, NY: HarperCollins; 2013.
  2. Vitti A. In the Flo. New York, NY: HarperCollins; 2020.

Images: Woman Eating Strawberry in the Kitchen by Nathan Cowley on Pexels; Woman Suffering from a Stomach Pain by cottonbro studio on Pexels; Woman Holding Brown Basket With Yellow Flowers by Jill Wellington on Pexels; Three Women Posing For Photo by Adrienn on Pexels; Flat-lay Photography of Vegetable Salad on Plate by Ella Olsson on Pexels

Your Ultimate Guide to Cable Machines: 2024 Review

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Your Ultimate Guide to Cable Machines: 2024 Review

Cable machines are a common piece of exercise equipment that many travelers run into when staying in hotels with gyms. In some cases, this is the only piece of workout equipment available!

One of the primary reasons that so many hotels carry the cable machine is due to its versatility. Because most hotel gyms are small and compact, it is important to offer guests the ability to get a great workout without having access to endless equipment.

The cable machine offers just that!

So, stick around to learn exactly what cable machines are, how to use them effectively, and why You should learn how to maximize them when traveling. Let’s roll.

Cable Machine Overview

Whether you call it a cable machine, tower pulley system, or otherwise, this popular piece of fitness equipment comes in many variations. From a simple single-cable machine to a more advanced multi-cable tower.

While most hotel gyms carry the common two-pulley cable machine, you are bound to run into several options that range in shape and size depending on the hotel you are staying in.

What is a Cable Machine?

Simply put, a cable machine is a versatile piece of gym equipment that uses a pulley system of cables, providing users with varying levels of resistance depending on the exercise.

Typically consisting of an adjustable weight stack, handles, a range of different attachments, and even a pull-up bar depending on its construction, the cable machine is offered in a number of different configurations and looks usually like this:

Your Ultimate Guide to Cable Machines: 2024 Review

Three of the most popular brands include:

Cable machines are generally easy to use and do not require extensive setup or adjustment, making them accessible to a wide range of guests with varying levels of fitness knowledge. That makes it a common piece of hotel gym equipment.

Unlike dumbbells, cable machines add resistance for both upward (concentric) and downward (eccentric) movements. Because of this added tension throughout, cable machines result in a much better “muscle pump” and often result in an overall better workout.

Because of its pulley system, cable machines are much safer to use than the alternative (i.e., dumbbells and barbells).

How does it Work?

To illustrate its functionality, let’s take a look at a common exercise: the chest fly.

The cable machine allows you to adjust each cable to the appropriate height, whether sitting or standing. In the case of a standing cable chest fly, you will likely adjust each pulley between hip and shoulder height based on your preference.

Upon adjusting it to the proper height, it is now up to you to adjust the weight stack to your desired resistance.

Finally, once you have attached the best fitting handles to each cable, it is time to engage in the exercise.

In the case of a cable chest fly, push the handles outward together. Doing so creates tension between the pulley and the weight stack, resulting in tension throughout the range of motion.

Tip: Watch this video to illustrate better how to do a cable chest fly.

Getting used to the cable machine, especially with so many variations available, certainly takes some time. Though awkward initially, especially if you are used to traditional dumbbells and barbells, cable machines are a great mode of exercise for beginners and experienced gym-goers alike.

If you are a traveler looking to stay in shape, cable machines will quickly become your best friend! Why? Since most hotels only carry light dumbbells, cable machines provide an added layer of resistance and difficulty that a standard dumbbell set would not otherwise provide.

Exercises you can Perform on Cable Machines

While the exercises able to be performed on cable machines depend greatly on the type of cable machine you have access to in your hotel, you will likely be able to engage in a full-body workout no matter the type of cable machine you are working with.

After all, that is the beauty of this versatile machine; with endless possibilities, you can use them for many things in numerous situations no matter the fitness goal.

Before we get into the specific exercises that are made possible by the cable machine, here are a few possible ways in which you can best use the cable machine to your advantage:

  • As a warm-up tool to prime your muscles for action
  • For mobility work
  • For rehabilitation during injury recovery
  • As an accessory to your entire gym routine
  • For hypertrophy and muscle growth

But remember, the cable machine is not a one-trick pony but a machine that offers many options that target different muscle groups.

A guy doing a cable machine workout

Here are some fantastic exercises to begin with:

  • Cable Machine Fly
  • Lat Pulldown
  • Cable Row
  • Tricep Rope Pushdown
  • Bicep Curl
  • Face Pulls
  • Rear Delt Fly
  • Side Lateral Extension
  • Cable Crunch
  • Standing Leg Kickbacks
  • Cable-Assisted Front Squat

Mix and match them to create full-body workouts that will keep you engaged and help you achieve your fitness goals. Whether you want to build muscle, tone up, or improve your overall strength, cable machines have your back (and every other muscle group, too!).

Do you need help figuring out how to make the most of the cable machine? Consider getting help from fitness apps like FitBod. By inputting your cable machine exercises into the app, you instantly create a personalized workout plan that includes videos and instructions on performing the exercise correctly.

This app will guide you through a customized training plan, and you can track your progress throughout to ensure you are getting the most out of your hotel workouts!

Tips for Maximizing Cable Machine Workouts

Now that you are familiar with the cable machine and all of its potential variations and constructions, let’s dive into some tips and tricks on how you can maximize your hotel gym workouts on the go.

After all, traveling can easily disrupt your fitness routine. With some knowledge and creativity, you can make the most of your cable machine hotel workouts!

Here are some handy tips and tricks to take with you on your next travel adventure:

1. Plan Ahead

Be sure to research the hotel’s gym facilities prior to arrival. Knowing in advance what type of fitness equipment they have and if a cable machine is included will help you plan your workouts accordingly.

Consider designing a routine around a full-body workout to maximize the cable machine’s versatility.

2. Prioritize Mobility

Because cable machines are so effective at mobility exercises, why not take advantage of them and use them as a warm-up tool?!

Before you get into your workout, spend a few extra minutes warming up – a great opportunity to get used to the cable machines.

3. Adjust the Weight Wisely

While the cable machine is a particularly safe exercise modality, it is important to start slow and ease into the amount of weight/resistance you are lifting.

This is especially true for a beginner or someone who has never used a cable machine before.

4. Slow and Controlled Form

The last thing you want to do is injure yourself while traveling (or anywhere). Cable machines are all about control.

Perform each exercise with slow, deliberate movements to ensure you’re working the targeted muscles effectively.

5. Experiment with Different Attachments

One of the advantages of cable machines is the variety of attachments it typically comes with. Not only does this inject an aspect of fun and excitement into your workout, but it also allows you to target different muscles in different ways while finding what attachment is most comfortable for you.

different type of ropes for cable machine workouts

You might want to check the article from Connor Kovacs about the benefits of all the different cable attachments and when to use which one.

6. Get Creative with Sets and Reps

Speaking of fun, mix up the number of sets and reps you do with each exercise.

Whether through supersets, drop sets, or otherwise, it is important to inject a level of intensity into your cable machine workout to make the most out of your time in the gym.

7. Track Your Progress

Lastly, consider keeping a journal to track your progress when traveling. This will help you progress quicker while also holding you accountable for performing at a higher level than you did during the previous workout!

One way to effectively and efficiently track your progress is through the FitBod app! Or if you prefer an app specializing in workout tracking rather than planning, check out Hevy.

Final Word on Cable Machines

cable machine workout

Cable machines are the unsung heroes for many travelers who exercise in hotel gyms. Like resistance bands, they offer a versatile and effective means of getting in a great workout repeatedly.

Whatever your fitness goals when traveling, whether it is strength, muscle gain, weight loss, or maintenance, cable machines offer a versatile and convenient solution to help you achieve them, making it a win-win.

With some planning and creative thinking, you can transform your hotel gym sessions into productive and satisfying experiences.

So, the next time you find yourself in a hotel gym, remember to seek out the cable machine. Incorporate the exercises, and remember the tips and tricks to maximize your workout.

Whether traveling for business or leisure, your fitness journey can continue uninterrupted, thanks to the mighty cable machine.

Heart Smart Snacking for Mommy-To-Be – Life Among Women

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Heart Smart Snacking for Mommy-To-Be – Life Among Women

As with many things in life, eating for two isn’t about quantity – it’s about quality. The nutrients from the foods you eat, or don’t eat, can affect the environment your baby is growing in and possibly his future health. Fortunately, proper snacking can satisfy those frequent cravings while keeping you and your baby happy and healthy.

Snacking between meals isn’t necessarily a bad thing. In fact, healthy snacking can help prevent binge eating and serve as a valuable source of nutrients in your diet. By introducing heart healthy fats into your diet, you can help promote good health and lower cholesterol for you and baby.

Here are a few snack ideas:

  • Apples & Almond Butter: Nothing is easier or simpler! Try coring your apple, then slicing into rounds. Spread 1-2 teaspoons of almond butter onto each round. Sprinkle with a low sugar granola like Engine 2® for extra crunch. Make sure to choose an almond butter with no added oils or sugars.

Heart Smart Snacking for Mommy-To-Be – Life Among Women

  • Avocado Toast: Stay trendy and keep it simple with avocado toast. Toast a piece of your favorite whole grain toast (we love Dave’s Killer Bread thin-sliced). Top with ¼ sliced avocado. If you like heat, sprinkle with red pepper flakes. You could also add 1 tablespoon of pasteurized goat or feta crumbles.

  • Trail Mix: Create your own! Mix ½ cup of nuts, ½ cup chopped dried fruit and 2 Tbsp dark chocolate morsels. Look for dried fruit with no added sugar like apricots or dates. We like pistachios with cherries and almonds with apricots

In addition to healthy snacking, here are two tips for keeping your heart healthy while pregnant:

  • Eat 2-3 servings of salmon each week to increase your intake of omega-3 fatty acids. One serving of salmon is equivalent to 4 ounces.
  • Aim to eat 25-35 grams of fiber each day. Fiber, especially insoluble fiber, helps lower your LDL cholesterol. Added bonus – keeps you regular if you’re battling constipation.

For more information about proper nutrition, click here.

Your Modular Anatomy & Physiology Textbook

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Your Modular Anatomy & Physiology Textbook

Ever dreamed of rearranging the order of topics in your course. That is, have you ever wanted to shift the order of topics as they are presented in your textbook to fit the way you tell your story of the human body? Without the obstacles of assigning a half-chapter here and the other half-chapter there—and possibly causing some students to get a bit lost?

Yeah, me too. That’s why I’ve worked hard to move away from the gigantic-chapter model we see in most A&P textbooks to the modular model in our Anatomy & Physiology textbook. Instead of the usual 20-something large chapters commonly seen, our textbook has 48 chapters—but about the same number of pages as all the others. That is, those gigantic chapters have been broken down into smaller bits.

Besides the advantage of making our reading assignments less intimidating for students, the arrangement of concepts in smaller chapters also means that it is far easier for any instructor to move things around a bit to better suit their particular telling of the A&P story. 

Your Modular Anatomy & Physiology Textbook

For example, because the introduction to homeostasis is its own short chapter, faculty have the choice to move it’s place in the course to the very beginning—before all those directional terms and cavities, and so forth Or one could move it a bit later in the course, after the foundational chemistry, cell, and tissue coverage to just prior to beginning covering the first body system. 

The short stress chapter could be moved earlier or later in the course, without having to separate it out of another larger chapter that covers other topics as well. 

One could even decide to have students learn the appendicular skeleton first, before getting to that intimidating skull and vertebral column. 

If you’ve not looked at the Patton Anatomy & Physiology text in a while, this might be a good time to check it out and think about it’s modular structure may be a better fit for your A&P course.

You may want to learn more about the story of our smaller chapters by reading these brief posts:

10 Things Every New Lifter Should Know

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10 Things Every New Lifter Should Know

New year and hopefully the same old bullshit and no more hiding in the house for the first quarter of the year.  I hope you have a good break.  You might be feeling that now is a good time to develop new habits and a healthier routine.  Maybe you have decided to take the life enhancing option of lifting weights as a hobby.  Maybe you want to get healthier, maybe you want to look better naked or maybe you just want to be stronger.  

No matter the goal, welcome to the citadel, friend here are ten ways you can help yourself stay on hallowed turf and stay away from the pitfalls and gains goblins that trap many a new adventurer. 

It’s a marathon not a sprint

Hopefully you are going to have a long-lasting and life enhancing relationship with weights.  To this end you need to set your time preference to the rest of your life.  There seems to be a preference with new people to want to try and achieve a lot of things in a finite period of time.  A very common question you get talking to people who are brand new is how long do you think it will take to achieve this could be fat loss, weight on a lift or muscle on their body.  But when a beginner starts training it is pretty common for them to want to achieve something in a set time.

I suppose for them its an investment of time, money and effort into someting new.  They might not like it so if they are going to do it they are going to know what is in it for them.  Which is rational however it doesn’t work like that.  There are too many variables that govern your rate of progress and most of them rely on you and since I don’t control you I can’t give you a reasonable estimate never mind any kind of guarantee or reassurance of the progress you are going to make in a finite period of time.

The only way you are going to realise any real progress or change of substance is to embrace it as a new part of your identity and lifestyle and that means you are in it for the long haul.  And only by being in it for the long haul are you going to realistically see the progress and change you want.  Welcome to catch 22.

You probably aren’t going to hurt yourself

10 Things Every New Lifter Should Know10 Things Every New Lifter Should Know

For some reason in gyms there is a commonly accepted “fact” or should we say myth that the free weights area needs to be treated with some kind of reverence or that if you just start lifting without instruction you are going to hurt yourself.  However if you were to actually look at the data you would see that lifting even competitive lifting and somewhat precarious looking sports like strongman and CrossFit have very low rates of injury compared with something that the vast majority of people wouldn’t even think twice about like going for a jog.

It is actually pretty hard to hurt yourself when lifting weights outside of being an idiot and dropping something on yourself.  The thing about weights is you can’t lift what you can’t lift so the chances of you going too heavy and hurting yourself are very slim and again mainly from you being an idiot.  If your best ever full squat is 40kg and you go ahead and load 140kg onto a bar and try and squat it you are going to get your just desert but chances are even then you aren’t going to hurt yourself you will just fail the lift and look like the twat you are.

To hurt yourself by going too heavy you almost have to earn the right by week to week loading on weights that are too heavy as overload injuries take time to build up and they are the main form of injury you will get lifting weights.

If you do hurt yourself it’s no big deal

Don’t make a mountain out of a molehill essentially.  Injury is part and parcel of any form of exercise especially if you want to get better at it.  The vast majority of injures you will get over your life time as a lifer will sort themselves out with time this is know as return to natural history.  Even really scary and sore instances of lower back pain will resolve themselves with time.  The main thing is to not panic or blow the situation out of proportion.

Accept that it has happened, look to establish the boundaries of what is useful to do at this minute in time.  Coming back from injury is mainly establishing boundaries on what you can do in terms of loading, coming up with a plan on how you are going to return to full training and finding weaknesses and addressing those with additional conditioning that your normal training maybe isn’t providing you.  That in essence is what all rehab is about.

Getting the help of a professional who understands these factors can really help to speed up the process and help you to not get stuck in any pitfalls or traps.  But the main thing is to not panic and to calmly start to seek resolution. 

Quality over quantity

There is a huge push for beginners to seek progressive overload or to just add one more rep or 2.5lbs more.  When you first begin lifting it is when you will learn the fastest and it is also when you will gain the most amount of strength the fastest.  The term noob gains exists for this very reason.  The fact is you are going to get stronger no matter what training you engage with so there is no real point in forcing the issue.  Consistently increasing the challenge in terms of weight or reps week on week is only going to ramp fatigue too high and also not give you the space or the sandbox required to learn more optimal technique and figure out how to move.

It is more important for new lifters to be taught competency in a variety of movements and styles of training/loading than it is to try and keep it overly specific and trying to get as much progress in the first year as possible. I personally would much rather see my beginners progress on to moving through a full range of movement with good technique rather than putting 200% on their squat in a few months and the quality being poor.

Again it’s a marathon not a sprint.  If you want to run for a long time and go far you should probably focus on learning how to run well and efficiently rather than trying to rush to get your first couple of miles done as quickly as possible. 

You are going to have to learn how to walk before you can run

This ties into the above point.  I always think you should humble yourself as much as you can when it comes to training.  Competition is the time to be cocky and arrogant if that is what helps you to perform but when it comes to learning and training having a humble approach is what is going to pay off the fastest.  Don’t try and get ahead of yourself when it comes to training take your time, pay your dues and try to learn and understand well rather than trying to learn fast.

Even if you don’t make any progress in terms of weight on the bar in the first 12-24 weeks of lifting weights, if you spend that time understanding what you are trying to achieve and managing to learn how to move well.  When you start trying to progress your loads you will advance a lot faster and for a lot longer than those who try to advance too fast.

You can build your foundations on solid concrete taking your time to learn and to understand and you will be able to build very high.  If you don’t take the time needed and fill your foundations with sand you won’t be able to build high and eventually you will have to tear down everything you have built and relay the foundations so you can build higher.  Learn right and you only have to learn once. 

You are going to have to learn how to run and it’s gonna suck

Whilst a lot of the previous points have talked about longevity and thinking about quality over quantity there is the unavoidable fact that getting stronger or getting better is hard.  You are going to have to push yourself.  If you don’t look at a workout or a protocol every now and again and think oh fuck I am not sure I want to do that then chances are you are either not getting stronger or you are leaving progress on the table.

There are some really good protocols to help beginners learn how to push themselves.  Two of my favorites are ramping 10s linearly or a set and reps scheme followed by a rep out set.  Below are two examples of 4 week loading cycles you can use with beginners or early intermediates to help them to see what it’s like to wade into deep water and to keep going.

Protcol Week 1  Week 2 Week 3 Week 4
Ramping 10s 3×10 @ 65% 3×10 @ 70% 3×10 @ 75% 3×10 @ 78-80%
Volume load with rep out 5×5 @ 75%
Rep out set 5 to RPE 9+
Goal 11-13 reps		 5×4 @ 80%
Rep out set 5 to RPE 9+
Goal 8-10 reps		 5×3 @ 85%
Rep out set 5 to RPE 9+
Goal 6-8 reps		 3×2 @ 90%
Rep out set 3 to RPE 9+
Goal 4-6 reps

A lot of strength training is mental and learning what it truely feels like to push yourself and get close to failure is a big part of learning what you are capable of.  Going to failure is an unpleasant but actually really useful tool in training it is something I would advise staying away from for the most part but if definitely has it’s uses.  Learning how to really push yourself is something we all have to do if we want to get better.  It’s tough but so is training.

Don’t fade the basics

It can be tempting to try and look under every rock to try and see if there are any technical points or more advanced programing ideas you can leverage to try and speed up your progress.  The biggest waste of time when it comes to training is majoring in the minors.  You probably aren’t even touching the sides when it comes to maximizing the 99% never worry about searching for that extra 1%

Even for elite athletes the extra 1% is probably just noise. What it comes down to one question. Who is hammering the basics and when it comes to comp day they perform to their capabilities? None of that is down to the 1% extras people try and look for.  There is no use being a superstar in training if when it comes to competition or when it matters you aren’t performing at your capability.

Maximising your capability means doing a better job of 

  • Developing your mindset
  • Making every rep count in your training
  • Making sure there is no weakness in your body that will result in over load injuries
  • Making sure you are sleeping as much as is optimal
  • Making sure your nutrition and protein is 90% there
  • Making sure you are hydrated 
  • Staying healthy
  • Keeping life stress as minimal as you can with in reason

That is a non exhaustive list spending time on any of the above will result in far more progress than any supplement can ever hope to achieve.  There are lifters who are taking amounts of performance enhancing drugs and steroids that is taking years off their life expectancy. Yet they have lives that are shit shows and they would probably make more progress in the gym if their life wasn’t a circus.  Forget about trying to chase the magical gains dragon and nail the basics.

Training is really simple, stay away from people who make it complicated

People always want to over complicate things.  I don’t know if it makes them feel smarter or if they think people who use a lot of big words to convey concepts seem to be more worth listening to.  However when it comes down to it the concept of training is incredibly simple.  Below is a simple feedback loop that lays out pretty much everything you will need to conceptualize when it comes to training.

Training follows three trajectories generally speaking

  • Positive flywheel – this is when the training stimulus is set to the right challenge level for the day, there is sufficient time allowed for recovery to be maximized and the lifter’s lifestyle is geared towards allowing them to progress in as optimal a manner as possible.  This leads to really good progress being made at rates that can seem unbelievable to outside observers but they aren’t observing the workings of the flywheel.
  • A non adaptive system – when training stress or recovery aren’t in a place where equilibrium is being punctured.  This means the lifter will maintain pretty much the same condition and strength levels.  This state of affairs will not stay the same for ever and as with everything in life if there isn’t upward pressure the natural trajectory is governed by gravity so these feedback systems will end up negative in time if they aren’t adapted to start moving in a positive direction
  • Negative flywheel – when the training stress is too high for the lifter’s condition and they start getting frustrated, start to doubt themselves and what they are doing and they start to compromise lifestyle factors by making short sighted and naïve decisions.  If a lifer isn’t looking after their lifestyle factors eventually training will ramp to the point where they will start to enter a negative feedback cycle.

Understanding  training as a system with inputs that lead to outputs will lead you to see how each lever affects outcomes and how finding the best way to adapt this to your own lifestyle, body and mindset will maximize your progress.  

Everything out width of this concept is noise.

Understand most of your results come from outside the gym

The reality is that the training we all love to do and engage in is a stressor.  The moment of stress is not when progress is made it is only when we either rise or fall to the level of the challenge put in front of us.  The size of the challenge we can rise to in training or in competition is governed by the level of challenge we get used to overcoming in training but also the time we spend recuperating from the stresses of training.

  • Sleep
  • Calories
  • Protein
  • Creating a less stressful environment
  • Getting our mind right
  • Looking after our hydration status
  • Getting the small detail of recovery in place (supplements and other aids)
  • Having a plan for our training
  • Making sure we are trying to identify and identify weakness

Are all the bricks in the wall that make for a long term successful lifter.  If we aren’t paying attention to this piece of the puzzle then we can’t really be surprised when we are falling below the levels of progress we expect when it is only the stressors we have been ramping and paying attention to. 

You will fall to the level of your routine and habits so make sure you have them in place

Engagement and motivation are great and when we have them we should leverage them or if we are leaders we should look for touch points to try and increase the frequency of these events with the people we work with.  However if we are relying on things going well or on us feeling good and being ready to go all the time we will fail. 

We will fail because we are humans. Humans have emotions, changing circumstances and environments.  If we don’t take the time to build or nurture these circumstances how can we be surprised when we don’t succeed.

  • Your environment should reflect what you want to achieve.  If you want to be the strongest powerlifter ever if you train in pure gym on your own and don’t interact with lifters who are better than you or coaches who have helped people to become successful you are handicapping yourself.  If you want to get lean and you live in a house where there are no whole foods at hand but there are lots of biscuits and chocolates you are handicapping yourself.  If you are trying to stay hydrated but you don’t have a handy source of water or drink to your side for all of the day you are handicapping yourself.  Look at your environment.  Does it reflect what you want to achieve?  Cultivate it to reflect what you want to achieve.
  • What is your daily routine and schedule? Do you have one? Is it helping or hindering your progress towards what you want to achieve?  If you are finding you never have time to train why is that? Where are you spending your time?  We all have time we just spend it on our priorities if we realise it or not.  What are you prioratising?
  • Do you understand what habits are? Do you use positive reinforcement to help you to develop and cultivate habits that are going to make it easier to achieve what you want to achieve?  

Habits and routine put it on autopilot and if the autopilot is set in the direction of our goals.  Success isn’t just easy, it is inevitable. 

Marc

The Shocking Truth About Why Your Workouts Aren’t Working (And How to Fix It)

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The Shocking Truth About Why Your Workouts Aren’t Working (And How to Fix It)

Ever wonder why, despite all your efforts, you’re not seeing the results you crave? You’re not alone.

Most people in their 40’s, 50’s and 60’s aren’t getting the results they want from their current exercise routines. Whether you want to look good, feel great, lose fat, tone up, improve heart health, gain strength, boost your metabolism, or increase your energy, there’s a reason you’re not getting there. And it’s not your fault.

The Real Reasons You’re Not Getting the Results You Want

You’re Working Out Too Frequently. Believe it or not, less is more. Exercising too often doesn’t give your body the recovery time it needs to transform. Recovery is where the magic happens. Overworking your body prevents it from repairing and growing stronger. At The Perfect Workout®, we know that just 2-3 sessions a week is the sweet spot for optimal results.

You’re Only Doing Cardio. Cardio is great for your heart, but it won’t give you that toned, strong, energetic body you’re after. To truly boost your metabolism, burn fat, and build strength, you need to engage in proper strength training. And guess what? You can train your heart while lifting weights!

You’re Doing the Wrong Classes. Flexibility and mobility classes? They’re fine, but they’re not enough. Proper strength training not only improves flexibility and mobility as a byproduct but also burns more fat, increases strength, and tones your body far more effectively.

You’re Moving Too Fast. Slow and steady wins the race. When you rush through exercises, you’re using momentum instead of muscles, leading to ineffective workouts and a higher risk of injury. At The Perfect Workout®, we slow things down with a 10-10 cadence, ensuring your muscles do the work safely and effectively.

You’re Not Exercising Intensely Enough. Intensity is key. If your workouts aren’t leaving you breathless and spent in 15-25 minutes, you’re not pushing hard enough. At The Perfect Workout®, we take you to momentary muscular failure, the point where real change happens.

You’re Not Using the Proper Resistance. Light weights? Not here. To see significant results, you need to reach muscle failure within 45-90 seconds, which means using the right amount of resistance. Don’t be afraid to lift heavier—it’s the safest and most effective way to get stronger.

You’re Doing the Wrong Exercises. Not all exercises are created equal. Crunches for abs? Curls for arms? Forget it. You need compound movements that work major muscle groups, boost your metabolism, and build real strength. Our trainers at The Perfect Workout® know exactly which exercises will get you the body you want.

You’re Sacrificing Form for Reps. It’s not about how many reps you do; it’s about doing them right. Perfect form is non-negotiable. Our trainers ensure you execute every movement flawlessly to maximize results and minimize injury.

You’re Not Strength Training. Strength training is the only way to build muscle, burn fat, boost metabolism, and reshape your body. And no, it won’t make you bulky. It will make you strong, lean, and fit.

Confusing Movement with Exercise. Movement is important, but it’s not the same as exercise. We all need more daily movement, but exercise should be focused, efficient, and support your overall lifestyle. Spend less time in the gym and more time enjoying life.

The Shocking Truth About Why Your Workouts Aren’t Working (And How to Fix It)

Why The Perfect Workout® is So Perfect

Real, Proven Results. Our members achieve astonishing results with 72% less time spent exercising, 5.6x the fat loss, 50% greater strength gains, and a 38% reduction in visceral fat. How? With our unique approach that’s both effective and time-efficient.

Effective, Efficient, and Safe. Imagine transforming your body in just 20 minutes, twice a week. Our scientifically-backed method guarantees it. We focus on strength training with a precision that’s safe and incredibly effective, ensuring you get the results you want without the risk of injury.

Strength Training as the Core. Strength training is the foundation of everything we do. It not only builds strength but also improves cardiovascular health, boosts metabolism, and optimizes key health markers. Our workouts are designed to deliver maximum results in minimum time.

Perfect Intensity and Frequency. A 20-minute session at the perfect intensity level ensures your body gets the right stimulus for growth. Combined with 2-3 sessions a week, it provides the ideal balance of effort and recovery.

Personalized Training with Certified Experts. You’re not alone in this journey. Our certified personal trainers provide one-on-one guidance, ensuring you use perfect form and achieve optimal results. They track your progress and adjust your program to keep you moving forward.

Almost No Risk of Injury. Our method is designed with your safety in mind. By using the right resistance, cadence, and form, we eliminate the risk of injury. And with a personal trainer guiding you, you can be confident in every move you make.

No Crowded, Busy Gyms. Our private, appointment-only studios ensure you get a focused, undistracted workout. No waiting for equipment, no crowds, just you and your trainer working towards your goals.

 

 

Try a Free Intro Session

Ready to experience the transformation? Schedule a Free Intro Workout today and discover how The Perfect Workout® can change your life. Choose from one of our 75 locations nationwide.

  • Get a comprehensive health and fitness assessment
  • Learn the best exercises for your goals
  • Receive a personalized workout plan—all with no obligation.

Vegan Celery Root Soup

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Vegan Celery Root Soup

Some call it celeriac, I call it celery root (because I’m not that fancy), and no joke this ugly, gnarly root is one of my absolute favourite fall vegetables. Now it’s been said that celery will always be the last vegetable standing on a veggie platter, and it may be true, but please don’t let your celery roots be the last veg standing in your fall veg collection. It’s just too good.

Vegan Celery Root SoupVegan Celery Root Soup

When I first shared a photo of this root on Instagram, I was surprised by the number of people who actually didn’t know what it was. It was showing up in their CSA boxes, but they didn’t know what to do with it.

Popular Uses For Celery Root

  • In a soup
  • In place of or alongside potatoes in a mash
  • With other root veggies in a roasted veg medley
  • Sliced thin and toasted or dehydrated like chips
  • Sliced thin and roasted and used in a sandwich

The celery root, as you may have guessed, is the root of celery. The celery stalks are harvested much earlier in the season. In the fall, when the stalks have become thinner, darker, and wildly bitter to taste, is when you know the energy, power and flavour have moved down into the roots. Be sure to save the stalks, however. I wouldn’t recommend using them in a soup that you’ll be pureeing but you can definitely add them to veggie stock or bone broth.

Let’s move along and discuss this incredible soup.

Celeriac Apple SoupCeleriac Apple Soup

Once steamed, the celery root takes on a very soft and creamy texture. This is what makes it so good as a replacement for potatoes in a mash. You could even use celery root puree as a topping in The UnDiet Cookbook‘s UnShepherd’s Pie (page 166).

To truly make the most of the fall harvest, this soup is one of those super local options where you can literally get all of the ingredients at your local farmer’s market or CSA box.

Celery Root RecipeCelery Root Recipe

There are just four base ingredients – celery root, apples, onion, and sea salt. I added in a few more spices to round out the flavour. But it is actually that simple. This is a great soup to cook up and enjoy on a chilly fall day. This one can also easily be doubled for batch prepping. Freeze it in single portions in half-liter mason jars (leaving about 2 inches at the top of the jar for expansion).

This soup will likely become a regular part of your delicious fall repertoire!

Print

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Description

A delicious dairy-free soup using the best of the fall harvest

  • 2 Tbsp coconut oil or ghee
  • 1 white onion, coarsely chopped
  • 2 tsp dried ginger root
  • 2 tsp sage
  • 1 tsp turmeric
  • 1 celery root, cut into 1-inch pieces
  • 2 apples, cut into 1-inch pieces
  • 1 tsp sea salt (or more to taste)
  • 4 cups of water
  • hot sauce to garnish
  • gluten-free croutons to garnish

  1. Melt oil over medium heat, add onions and sauté until translucent, about 8 minutes.
  2. Stir in ginger, sage, and turmeric.
  3. Add celery root, apple, sea salt, and water. Bring to a boil and then simmer on low for 20 minutes or until celery root is fork tender.
  4. Using a handheld blender or a venting high-speed blender, process until smooth.
  5. Scoop into bowls, add a dash of hot sauce, and a sprinkle of croutons.

  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Category: Soup

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