All Gain No Pain Personal Training

What is the Reverse Diet?🥪

The reverse diet is strategically increasing your calories in order to improve your metabolism over time.📈 There are a few small pieces to this are important, but other than those it comes down to flexibility with yourself and consistency. What are those less flexible variables?🤔

1. Strength Training🏋️‍♂️: this sends the signal to your body that you want to build muscle. 1-2x/week is plenty, doesn’t need to be any more than that
2. Increased Calories 🍔(+300-400/day): this makes sure that you’re giving the body the building blocks it needs to create with. Don’t shy away from eating and try to eat whole foods where you can. Inside of this, it’s important to aim for 100-150 grams of protein per day🍳.

These two things lead to a faster metabolism, more energy, and improved mood✨. Do what feels manageable and sustainable, and remember to be flexible with yourself💙🧡

Seasonal Changes🌞 – And No, I’m Not Talking About the Weather⛈️

I’m talking about YOUR🫵 personal seasons. These are the seasons in which you working towards a specific goal, using a specific tool, or even just you loving a specific activity.🤸‍♂️ These things will all come and go, and it’s important to recognize when these things are no longer serving you.

Don’t be afraid to occasionally check what you’re doing, and make sure that its still serving you AND your future self!✨

ALL bodies need to be strong in our basic movement patterns:
- Squatting
- Pressing
- Rotation
- Lunges etc

Strength is the real goal!Train your body for a baseline of strength and then specialize for the skills that make YOUR life worth living!✨️

Strength Train to better enjoy:

- Gardening
- Garage Projects
- Rec. Activities (Golf, Hiking, Gaming)
- Cooking
- Time with Loved Ones

No matter what kind of life you choose to live, it will inevitably be improved by having more:

- Strength
- Balance
- And Control

These things reduce:

- Pain
- Fatigue
- And Resentment!

Imagine doing the thing you loved at 20 and 30 years old well into your 60s and 70s, and beyond.

If that increase in quality of life isnt valuble to you, the "Human Cashew" project is looking for new members! 😉

Everyone has a stress tolerance or “stress cup.”🫗 A full stress cup is the maximum amount of stress that you can take, and this will vary for everyone. Paying attention and respecting the limits of the stress cup is where you’ll find progress. Let’s break down what this looks like, and how to increase your stress tolerance.📈

Say you wake up feeling refreshed, and you decide to go for a strength training workout. As amazing as strength training workouts are, these still count as stress getting added your stress cup. After your workout, you decide to go home, shower and eat a solid breakfast — refueling your body🍴. This will take some stress out of your stress cup because you need to fuel yourself. When we are skip meals or not putting fuel in our bodies, we automatically put stress on the body and add more to our stress cup. This means that if you’re in a phase of trying to lose fat or adding muscle without adding any fat, you are already under more stress than you would otherwise be, increasing how much is in your stress cup at any given time.🚰 This will make your cup pretty full from the start of your day, meaning we must be much more careful with what we put you through and how much stress we are adding to your already almost full stress cup.

If your stress cup is already pretty full, and we add three strength training workouts to your week, your stress cup will likely overfill and begin to spill out. This will have you struggling with the process, dealing with shame cycles, and feeling unsuccessful.😖 This is not where you want to be.
Instead, if we recognize that you are starting with a full stress cup, maybe we’d plan for you to do only one strength training workout that week, and add a couple days of walks for some intentional movement that isn’t driving your stress levels way up. Doing this will help increase your recoverability day by day, week by week, so that each day you are starting with more energy and increasing your overall tolerance for stress.🪫⚡

When our lives are full of exceedingly demanding stresses from many sources, 24 hours a day, it’s important that you can recover from the stresses you are putting yourself through. Make sure you are staying aware of where your stress levels are at, and not overfilling your cup. Stay dry!💧✨

Aches and Pains Accumulating in Your Joints💢😖

If you are starting to feel some aches and pains in your knees, elbows, or other joints; but you’ve been previously recovering well from your workouts, its often because your muscles get stronger faster than your joints and tendons.🏋️ To help your joints catch up give yourself a week or two, maybe three if you’ve been really pushing it, to recover from these workouts.

Recovering in this case doesn’t mean you need to stop strength training entirely. It just means you’re not trying to increase weights or do extra reps; you’re not trying to push anything. You will be repeating same workout as the week before🔁 and let that be a good enough amount for your muscles to continue progressing, while allowing your joints and tendons to catch up.

If that doesn’t seem to work after a couple of weeks, take a week off strength training. At the end of the day, as long as you’re recovering from your workouts, that’s your green light🟢 to keep training hard. Stay safe, and get after it!💪

Doing the Laundry👕✨

If you’re feeling a bit overwhelmed by your new year resolutions and the things you’re putting on your plate, the reason might not be because you’re adding to much.🍽️ The reason may be because you haven’t been taking care of a few of the smaller things that need to be done, and the “laundry” is starting to add up.🧦🧦🧦

This means that your direct processing is required a lot for the things that happen to you throughout the day. You’re constantly unconsciously processing things in the background as they happen, but not everything can be processed this way. It’s important to spend a few conscious minutes on the things that happened to you across the day. Did someone cut you off while driving?🚘 Were you unable to get the latte you planned on grabbing?☕ Did you unexpectedly have to pick up a sick kid from school?🤒 These things add up over time and become “dirty laundry” in our brains.🧠 This dirty laundry can prevent you from being able to make another step towards your goals.

If just the idea of a workout a week or even peeking at your diet is really overwhelming, make sure that you’re spending a few minutes a day taking care of the dirty laundry.⌚ Some people use therapy or journaling for this✍️, but these can be intimidating ways to step into the arena with your dirty laundry. Try sitting in your car with the music off for a couple of minutes, taking a walk, or just sitting in a quiet room for a few minutes of each day.🧘 These small steps can make a huge difference, and will give you the emotional bandwidth to work towards your goals instead of being stuck in the executive dysfunction of “I don’t have energy, and I don’t know why.”

Do your laundry, and reach for those goals!👕🧦📈🫵

Are your New Year Resolutions working for you?📋⬇️

Now that we’re about 6-7 👀 weeks into the year, it’s time to make sure your New Year Resolutions are working for you.🗓️ By now, you’ve had some time to try out your resolutions, create some systems for success, and maybe make some changes along the way. When it comes to changing nutrition, adding movement, and improving health: the best way to tell if its working for you is by looking at your general energy.✨

When I say general energy, I’m not talking about your lowest days, or right when you wake up in the morning. General energy refers the amount of energy you have throughout a span of time, like a week. Do you have extra energy to see someone you haven’t seen in a while?🤳 Does happy hour or going out with your friends suddenly sound fun?🥂 These are just examples, but these are signs that you ARE improving your energy systems and moving the right direction!

It doesn’t have to be complicated. Remember, focusing on the little things means helping with the big things. Your goals should be working for YOU 🫵