'Muscle Confusion' ain't a thing.
When most of my clients first come to me, they’re used to doing random workouts on, or following programs that have 3 different workouts in a week.
That kind of training relies on the principle of ‘muscle confusion’, which claims that in order to gain strength, you have to keep trying different exercises so your body doesn’t get used to them.
Except that it’s not an actual training principle at all, but a marketing strategy used to sell programs like P90X all those years ago- and it somehow continues to stick around.
The reality is, the more we do an exercise, the more efficient our brain becomes at recruiting muscle fibers- and the more strength gains we get from it. This is, in part, the concept of Progressive Overload.
NOT being adapted to an exercise is one of the biggest reasons why we get injured. Our bodies aren’t used to the new movement patterns, and don’t know how to respond.
The people I work with are often surprised at how much they...
Exercising to exhaustion isn't a sign of a good workout.
Water and food. You need plenty of both to swing and lift heavy shit.
If you have to drag yourself off the floor after your workout, there’s a good chance you need to be better hydrated and energized (in the form of calories).
Yes, there’s a number of other reasons why a workout would be tough- from sleep to stress and all things in between.
But water and food? A great place to start.
And in my nearly two decades as a coach, it’s one of the most common reasons I see.
Sometimes the simplest answer is the right one.
Sometimes you SHOULD miss a Monday.
When working out DOESN’T help you de stress….
This post comes from a shit ton of personal experience, as well as a common topic of conversation with the lovely humans I get to work with everyday
Obvious reasons you shouldn’t push it:
it hurts to do it (remembering that uncomfortable is a different feeling)
you’ve never done anything like it before
you haven’t done any movement like it in months
Less obvious reasons you shouldn’t push it:
you’re emotionally drained from that thing you’ve been stressing over/that challenging relationship you’re dealing with/ that work situation you can’t figure out
you’re physically drained from that thing you’ve been stressing over/that challenging relationship you’re dealing with/ that work situation you can’t figure out
Exercise itself is a stressor that raises your stress hormone cortisol-which isn’t always a negative. Raised cortisol from exercise can actually...
Author
Gretchen
Coach
Growing up I was a half-hearted athlete who struggled with my relationship with both food and exercise. I smoked for over a decade and spent much of my youth either binging or not eating at all. But after breaking my leg in a car accident, months of physical rehab and years of psychological counseling lead me to a renewed appreciation for my health and my ability to just move-something I'll never take for granted again. I overcame a lot and have spent much of my life sharing what I've learned. I became a NASM personal trainer over 16 years ago. The type of clients I've trained and my own personal interests lead me to attain many other certifications. These include Sports Specific and Orthopedic exercise specializations, Pre and Post Natal exercise, MMA conditioning, and ACE Mind Body Specializations. I've taken 2 TRX qualifying courses in general and functional fitness. I am Kettlebell certified through both NETA and Kettlebell Kings, also completing an independent study facilitated by Steve Cotter, founder of the International Kettlebell and Fitness Federation. I am also a certified Animal Flow Instructor. In the fall of 2021, I became a Certified Intuitive Eating Facilitator, as IE was integral to my own ability to divest from diet culture. I think this was the missing piece to be able to put together a holistic, meaningful training program for all my clients.
