Do you hit the gym on a regular basis but your physique doesn't reflect all your hard work? There's a difference between having a structured training program and working out. In this episode Couture Coaches Jo and Jess discuss the elements of a structured training plan, debunk the myth of 'confusing' muscles, and share how different fitness activities can complement your gym sessions so that all your hard work brings you closer to your health and fitness goals.
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Do you hit the gym on a regular basis but your physique doesn't reflect all your hard work? There's a difference between having a structured training program and working out. In this episode Couture Coaches Jo and Jess discuss the elements of a structured training plan, debunk the myth of 'confusing' muscles, and share how different fitness activities can complement your gym sessions so that all your hard work brings you closer to your health and fitness goals.
Thanks for listening, we hope you enjoyed it. Follow us for more tips, tricks, and support in our private Facebook Group, Boost Your Metabolism After Age 30.
Take our FREE quiz: What's Sabotaging Your Metabolism?
Follow us on Instagram @couture_fitness_coaching
Check at our website and blog.
Grab our free mini course - The REAL Reason you can't lose weight
Want to start boosting your metabolism today? Buy our $79 DIY, self-paced "Master Your Metabolism" course.
Want customized plan for boosting your metabolism? Learn more about our 1:1 coaching
Reserve your spot with a Couture Coach: Buy a 1:1 coaching package
Okay, yeah, sounds good.
Speaker 1:Hey, everyone, you've got coach Joe and coach Jess here today from Couture Coaching. Welcome to the podcast. So today we're going to be talking about the difference between training and working out and how you can get the most of your kind of the most bang for your buck with your workout time or the time you spend in the gym. Let me first tell you what's going on at Couture Coaching. We did just launch our January metabolic makeover program, but we do have a few spots left in this program. So if you're interested in working with us, definitely reach out sooner rather than later and we could possibly find a spot for you with a coach. So that's what's going on at Couture Coaching. We also have a free quiz that we are that you can take. It's on our website. It's also in the show notes where you can figure out what might be sabotaging your metabolism. So it's a fun quiz that you can take. It's free and then, after you take the quiz, it will give you some definite next steps of things you need to do to get your metabolism in a good spot so that you can start making progress towards your goals.
Speaker 1:Okay, so that's what's going on at Couture Coaching. So, now that the holidays are over, a lot of you might be thinking about getting back into the gym and, like I said, I'm here with Coach Jess and we're going to talk about how to make the most of your time in the gym. So one thing we hear from a lot of clients and it's certainly something I felt before working with a coach but a lot of things that we hear from clients when they come to us is that they tell us they're very active, they go to the gym, they spend a lot of time generally being active, but they don't understand why they don't look like they do, why they don't look like they work out. So, jess, my question to you is all time spent in the gym equal?
Speaker 2:Yeah, that's a good question, Joe. So, no, not all of the time spent in the gym is equal, and this goes for whether you're in the gym or working out at home. So, even though we will always be huge proponents of saying, hey, doing something is always going to be better than doing nothing. So if you have that opportunity to sit on the couch or get up and get some movement in, we will always say get some movement in. But you will absolutely make more progress if you actually have a plan when you're going into your workout, versus just showing up and doing whatever or maybe just kind of having random workouts throughout the course of your week.
Speaker 1:Okay, so what do you mean by that? What is the difference between, like, having a training plan and working out? Yeah, so think of working out is that?
Speaker 2:going to the gym and doing whatever you know? You are sitting at home and say, hey, I need to get some movement and I'm going to go work out, and you go to the gym and you're going to work out and you know, maybe run a little bit, maybe, you know, do a little bit of strength training.
Speaker 2:It's that randomness, like you're going in, you're getting in a workout, but there's really not a lot of structure around it. Training is going to be that structured training plan for lifting weights there is. You know, with the structured training plan, think of it as having that repeated workout Every single week for an extended period of time. So when I think of training and you know this is kind of the hard truth of it it probably should be a relatively boring plan. It should be a plan that you repeat week after week so you can continue to progress in those movements.
Speaker 1:Okay, so what does that really look like? Are we talking about like a structured plan for cardio? Are we talking about a structured plan for yoga, for Pilates? Like on Monday I do Pilates, wednesday I do yoga, friday I go running? Is that the kind of structure you're talking about, or something different?
Speaker 2:Yeah, even more structure than that. So I think you bring up a couple of really good points when it comes to like cardio or yoga or Pilates. So there's definitely room for spontaneity when it comes to your training program. But you know, we'll talk a little bit about that later on. But when we're talking about a structured training program, that's really when we're talking about your strength training program. So you want to have that weekly plan for lifting weights. In other words, you know how many days a week you're lifting, what body parts you're working those particular days and then how many sets and reps you're doing. So really that structure around a lifting program.
Speaker 1:Okay, can you give it like an example of what that might look like on like a weekly basis?
Speaker 2:Yeah. So let's think of like a three day a week example or three day a week split. So you know, that's something where, throughout the course of the week, you're going to be wanting to work your full body. So maybe on the first day you would do something like, maybe, quads and glutes. The second day would be like back and shoulders, the third day maybe like chest and biceps, something like that, where you can hit those big body parts throughout the course of the week.
Speaker 2:You know, if you're lifting, let's say, four days a week, that might be something more like an upper body day followed by a lower body day, you know, resting in between, and then another upper body day and another lower body day, or something like a push pull split. The important thing, as you are specifically working these like muscle groups throughout the course of the body, whether you're doing three days a week or four days a week is ensuring that you have that day of recovery. So we don't want to be lifting the same body part two days in a row. So we really want to have that opportunity to rest and recover so that when we go back for that next session whether it's, you know, another upper body or lower body day, we're really able to tax that muscle group again.
Speaker 1:Okay, this actually sounds kind of complicated. Do I really have to come up with a different workout plan every week?
Speaker 2:So I'm only laughing because it's you know it might sound complicated, or really it's. It's pretty simple, so it's. It's more simple than you you might actually think. So what I would actually recommend doing is the same workout plan every week. So, like I said earlier, it's probably going to actually feel a little bit boring. So we want to be doing the same plan week over week. So you're getting stronger and better with those lifts. So think of that. As you know, week one might be, you know, doing your, your workout program. For the first time. You're kind of getting used to the lifts. You're getting used to what those reps and sets feel like, and then repeat that workout the second week, trying to push a little bit harder whether that's an increase in how many reps you do. Maybe you're able to go up in the weights that you use and you'll continue to do that over the course of time. The key here is that we're working to get better and stronger at every lift and that's really the premise behind progressive overload.
Speaker 1:Okay, so you're doing I'm doing the same workouts each week. I'm just trying to get better at each of the exercises in those workouts. Is that the way to think about it?
Speaker 2:Absolutely. Yeah, that you're getting better at it. Think of it as like practice makes perfect. So you go in and you, you start with this, this training plan, and then over the course of time you get better, you get stronger. Yeah, you want to be continuously pushing yourself.
Speaker 2:So I always tell people, like you know, push yourself to the point where you you always feel like your workout is Hard and that should, that hard, should be changing pretty much every time you do that workout.
Speaker 2:So we want to be progressing Continuously. So every time you go in, try to push a little harder, add another rep, see how close you can get to failure. You really should, at the end of each Set, have maybe like one to three reps in reserve, which means that when you are done with that set whether that's, let's say, 10 reps or maybe 12 reps the absolute most you could do after that is like one to three more reps, and that should be how you feel throughout the whole course of your training plan. So you may be able to start with, you know, 10 reps at 10 pounds in week one and then, by the time you do that next work on in week two, maybe you can do 11 reps or 12 reps, and then you continue to raise either reps or the weights so that you're continuously practicing that movement and making it more challenging.
Speaker 1:Okay, so I've heard that I want to be confusing my muscles during each workout. Is that a thing?
Speaker 2:So Just think about this for a second. Our muscles don't have brains. They can't get confused. It's. It's really a myth. And I can really see the concept as to why that maybe made a lot of sense of like, hey, we don't necessarily.
Speaker 2:It made sense previously in terms of, okay, maybe we don't want our muscles to get, like, too used to doing a movement because then they won't change. No, that's, that's totally a myth. We actually want to practice the exact opposite and that's that progressive overload concept that we were just talking about of Incrementally increasing with your reps or the load that you're lifting. So that has actually been proven to be more effective. And so, when it comes to progressive overload, again doing the same movements, repeated week after week, focusing on getting better in those movements, stronger in those movements, really continuously challenging yourself. I know I told one of my clients previously that, like, every rep should suck, it should be really hard, and and that's really the concept of progressive overload it's, you know, not continuously challenging our muscles because we're changing the workouts, but continuously challenging the muscles by increasing the load, increasing the time under tension, repeating those same movements for, you know, anywhere from probably six to twelve weeks, depending on your goals and Really honing in on those specific movements.
Speaker 1:Okay, yeah, I the analogy. I usually tell people so. I took piano lessons growing up, so so you don't want to be. If you ever went to a competition or competed or anything you know, you might spend six months perfecting a piece and you would just work on that piece over and over, and that's kind of what like this is, as compared to Going and doing improv every week. You wouldn't. You know, you are really perfecting and getting better or maybe being able to play your piece faster or With more expression or something, but you really are perfecting these moves week over week rather than doing It'd be like in the music like the equivalent of doing improv every week and you're doing something new.
Speaker 2:You wouldn't.
Speaker 1:Yeah, absolutely progress in your piano piece if you Switch it up every week and played a different piece.
Speaker 2:So yeah, exactly and for anyone who is trying to Figure out, you know, hey, am I progressing? You know, how do I know that I'm progressing? I would recommend you know, write it down, whether that's you know actually on a piece of paper or you know, you keep a note in your phone. Whatever will really help you to see you know what you're doing week over week. And the same thing that we talk about when it comes to, you know, tracking, nutrition.
Speaker 2:What we don't Measure, we, we won't ever know what's going on. So it's the same thing with your workouts. So what I would recommend doing is, once you have that solid training plan, once you start that you know, jot down those movements that you're doing and then jot down the reps and the weight that you're using and then, every time you go back to that workout, week over week, look back, see what you had done previously and challenge yourself to do, you know, one more rep or two more reps, or increase the weight, and then you'll be able to see, week over week, where you have been progressing and be able to ensure that you're progressing too.
Speaker 1:Yeah, that's good advice. Okay, what? What do you typically see like if someone just goes to the gym and does whatever they feel like doing in the moment? What? What results will that produce?
Speaker 2:Well, I really random workouts are going to produce random results so it's really hard similarly to tracking our workouts to make sure we're progressing. It's really hard to measure progress when it comes to kind of doing doing random workouts. I mean that was something that I have done. I've certainly been been guilty of that. I used to do a lot of classes and I absolutely love the classes and I have nothing against, you know, people doing classes. I think they can be a great addition, addition to a good strength training program, if you like them.
Speaker 2:But what I really found was that, you know, I didn't have an opportunity to really progress. It would be the each class it would be different. I didn't have an opportunity to do the same workouts over and over again, to really work on hypertrophy or building, you know, muscle, and I was finding that maybe I would go in and leave feeling like I had a good workout but I never was developing the physique that I was really trying to build. And I think it wasn't until actually I know it wasn't until I started on a very structured weightlifting plan that, admittedly, maybe wasn't as exciting as the class, it took some getting used to, but it was that structure that helped me to really build the physique and then I found really the motivation that maybe I didn't have going to the gym because I was, you know, repeating the same workouts over and over again. I started to get the motivation because the results were starting to show. So it was really neat seeing that transition from hey.
Speaker 2:These classes were really hard. I got a good sweat in. I left feeling exhausted but wasn't getting results to hey. Maybe, you know, week over week these aren't the most exciting workouts, but you know, I'm feeling stronger and it's starting to be really cool, like lifting heavy weights, and I'm seeing the muscle that I'm working so hard to build. So when it came to kind of just the random workouts, it really was linked with the random results.
Speaker 1:Yeah, I would say I experienced the same for years, not so much in classes, but just literally going to the gym without a plan and putting a certain amount of time in, doing literally whatever I felt like in the moment, and there just was no progress. I mean, even when I was lifting, I wasn't tracking how much I was lifting, I wasn't, you know, trying to get better or trying to challenge myself. So I probably lifted the same amount of weight for a year or two years and just made no progress. Similarly, just years and years of just running to nowhere. That did nothing.
Speaker 1:But in my mind I was burning calories, so I was good for something, and that's not really what we're looking for. We're not looking for the calorie burn when we're lifting weights. It will help you burn more calories all of the time in the sense that it will boost your metabolism in that way, but your lifting workouts, which you should be doing two to three times a week, are to get stronger and build muscle. It's not about the calorie burn in those workouts. That being said, if you're doing it right, it should be a pretty tough workout. I've had leg days that have rivaled orange theory days.
Speaker 2:Yes, oh same. I posted a couple of times on my watch where I'll be doing specifically like lunges and my heart rate will be up like as if I were running. It's incredible and really that's what we should be looking for when we're strength training is not necessarily the intensity that's coming from, like doing cardio or moving very fast or doing, you know, like circuit workouts, things like that, but really pushing yourself enough where you're seeing that heart rate increase. You know we take those rests between sets, things like that. But, you know, really pushing yourself.
Speaker 2:And I would challenge anyone who is, you know, in a strength training program or starting one, or, you know, goes to the gym for one or does one at home Like check your heart rate, like really be honest with yourself on how hard you are pushing yourself.
Speaker 2:Because, to your point, joe, burning the calories is great, getting movement in is great, you know whether it's for cardiovascular health or just, you know, to get some neat in. But if we're really trying to change our physique, we have to hone in On really making it hard. And if you're finding that the weights that you're lifting aren't as hard as they should be or you're kind of thinking like, hey, I could probably go a little bit heavier. Go heavier, you know if that means you have to get a you know, a heavier resistance band, or get some fractional weights to add to your dumbbells at home or, honestly, even join a commercial gym, because you've kind of reached your backs with your equipment at home, like if you really have those physique goals, you do have to be continuing to challenge yourself through lifting weights.
Speaker 1:Yeah, totally Okay. So we want to have a very structured plan when we go to the gym and lift weights. Is there room for spontaneity in my workouts?
Speaker 2:Absolutely so. I'm a huge advocate for doing things that you love and you know, I firmly believe that once you get in a good groove with your strength training routine, like I said, when you start seeing results, like that in and of itself is really motivating, it's really empowering. You know lifting heavy weights and feeling really confident in what you're doing.
Speaker 2:But if there's other things that you love, whether that's you know, yoga or Pilates, or you know you want to do a class or things like that. You know that's definitely something that we have room to add in to your strength training program. So you know we also advocate not just for having, you know, the two to three or four days a week of strength training, but, you know, having eight to 10,000 steps a day. You know having regular movement throughout the day too. So you can definitely include some of those additional activities that you love, and I think that it's just ensuring that they are in addition to a good strength training program, that you still give yourself adequate time to recover and that you still can really listen to your body to ensure that you're taking care of yourself and not maybe like over training, things like that. But you know something you love, like please do it, because this is, this is long term lifestyle we're talking about. So it's definitely an additive and something that I'm a huge advocate for.
Speaker 1:Yeah, okay, what if I'm just so busy and so overwhelmed by my life? So what I Prefer to do, I just go to orange theory and f45 and let them take care of my programming. Is that a good idea? Am I gonna see Physique results from doing that? And I go five times a week?
Speaker 2:Yeah. So I hate to say this, it might be an unpopular opinion among the crowd, but you're probably not going to be seeing the muscle development that you're probably hoping for. So when it comes to you know, body Recomposition and having that you know toned look and what I really think a lot of people are going for when they, you know, either come in as clients or have you know desire to you know work on their fitness and nutrition, you know that body that so many people are looking to build is from adding muscle. You know that's what gives us that shape.
Speaker 2:And while those classes are great from, like, a cardiovascular perspective, they don't use the concept of progressive overload. You know you go to those classes and they're usually, you know, lots of cardio, more random types of movements. Each class is generally a little bit different. You don't have those Movements that are being repeated over the course of time where you can really progress in the load that you're moving. So while they may be fun, they could be great for cardiovascular health, they're not going to Get you that physique that you're looking for.
Speaker 1:Yeah, yeah, that this is my advice. If you love what number one I will tell you. We have so many clients that come to us and say I've been doing orange theory five times a week For two years and it doesn't even look like I work out what in the world is going on and I'm eating very low calorie. So we hear that a lot and then and I I love orange theory too that that it's a great workout, it's fun, it's competitive. I love all that data coming at me. But use that for your cardio.
Speaker 1:The sort of the weight lifting portion of the traditional orange theory classes is just not the same as going to the gym and lifting two to three times a week and the structured way that you've discussed. So you're never going to do the same workout, weight workout, twice. It's not really loaded in the same way. So If you love orange theory, great, there's room for it in a, in a structured or in a balanced plan. But I would count it as your cardio, although I have heard that they did have started a more like a weight lifting class. I haven't done that yet. So it.
Speaker 1:But again, if you're kind of not hitting the big body parts in a structured way, week over week, you're still not going to see the same results.
Speaker 1:Although if that's the only way that you can get yourself to do anything, I would still say it's better than nothing and you are going to condition your body so that if you do at some point want to start Lifting weights, it's going to be easier for you. Here's the other thing I will tell you if you start lifting weights in the structured way that we're telling you and you still love your orange theory, you will be shocked at how much faster, like how much More, you can push yourself in that orange theory class just from lifting weights a couple of times a week. Or if you love running, or you love, you know road, you know right, I don't know Road biking or whatever, however that's called. Yeah, your performance is going to get so much better if you just do that structured weight lifting a couple of times a week, so you'll get to enjoy your cardio or whatever. That is a lot more if you just if you just buckle down and do some structured weightlifting.
Speaker 2:Okay, I agree. And actually one other thing I wanted to to quick point out for Anyone who's either in this world or curious about it or done it. So I am a former CrossFitter as well and I absolutely loved doing CrossFit. I thought it was great. I still think it's great. I will say that same same concepts. You know CrossFit was awesome. Those were called super hard. You know you're lifting, you know heavy weights and it's again really empowering, really powerful, a great community, things like that. But I really didn't see those physique changes until I started doing a more structured strength training program. So again, if you love CrossFit, you know, add that in, but then still have that structured training program, whether that's, you know, in open gym at your CrossFit gym or outside of that even so that you can still Work on building that muscle and, to your point, jill like that's only going to make you a more powerful CrossFit or two.
Speaker 1:Yeah, okay, well, I thought we could wrap up by giving examples of our current workout splits, and so I'll let you go first, jess, and I guess, as you're discussing that, this If you want to talk about how working with a coach or trainer has changed this for you, or If you would even know what to call a workout split if you hadn't had a coach.
Speaker 2:So that's, that's a great, great question and For those of you who have heard me talk before or been on any of our our calls, so I've done, you know, some sort of workout and quotations for a very, very long time. I've always been active at late. Sports would work out, you know, throughout the course of my adult life and it really wasn't until I was first a client with Ketur and then really Started, you know, examining what these, you know, strength training programs really are to Help support the physique I was trying to build. That helped me with, kind of pointing me in the direction of how I should be structuring my training plans. Honestly, looking back on it, I was like man, I probably would have been in a lot better shape a long time ago. I know about progressive overload, then, but you know, having a coach really, you know, helped not only structure my workout in a way that was going to help me reach my goals, but when you have that oversight, I also think it helps you Not have to have that pressure on yourself to try to figure out what to do for your workouts. I think we may have a tendency to Choose movements that maybe we would favor, or that we like or that might be a little bit easier. I think, specifically if you're working with a coach or a trainer, they're really going To help examine your physique to see, you know, maybe, areas of Development that you may want to focus on. They'll be able to see things you know in photos and measurements that Maybe you wouldn't be able to see yourself. So it's really a game changer when you do have that coaching trainer who has that, you know, more objective view of that workout that you're looking or that training program that you're looking to implement. So that's that's kind of part one that that having a coach really opened my eyes to that. Having a coach who would select workouts that didn't put the pressure on me to pick that myself was was really key and that's really helped with, you know, what I'm doing now for my workouts.
Speaker 2:So I was previously doing strength training five days a week and I, you know, realize that was too much and I think that was, you know, for anyone else who's in that boat. It's okay to, you know, scale that back. Sometimes less is more when it comes to strength training if you can get in really high quality Strength training workouts where you're pushing yourself to failure or close to failure. You know, two, three, four days a week depending on you know, experience, level and goals is can be very, very good, could be plenty.
Speaker 2:So right now my current workout split is four days a week and I feel like I have some of the best workouts that I have ever had, even more so than when I was working out five days a week. And my current split, with the four days as I do lower body on Mondays, upper body on Tuesdays, and both of those kind of encompass you know lower body encompasses quads and glutes, primarily upper body will be a mix of like chest, shoulders and back, and then I do a rest day or like an active rest day on Wednesdays, where I usually just do some walking, and then Thursdays I'm back for lower body, day two, which again is a mix of like quads and glutes, and Then Fridays are my upper body days where again it's that that combination of some chest movements, some shoulders and back primarily is is what I work for my Upper body days. So I'm loving the four days a week. It really works for me to be able to get in those high quality workouts and have enough time to recover to.
Speaker 1:Yeah, and how many? What kind of volume are you doing? How many sets and reps and each and each yeah yeah, great question.
Speaker 2:I think that's something else that I learned over the course of time that, again, sometimes less can be more when it comes to the movements that you're doing too. So in my workouts I do anywhere from four to six different Movements per training session max. So I know, like my leg day on Monday, it's only four movements and with those it will be either three or four sets of like 10 to 12 reps, so I can get my workouts done within about an hour, depending on on how slow I am or how chatty I get at the gym. But it's a. It's really easy then to dedicate that time, and I also know that you know going into it. I have.
Speaker 2:You know, really, I tell myself it's only four movements. I can absolutely like crush these and really push myself as hard as I possibly can, and I have found that by reducing the volume a little bit, really focusing on taxing the muscle as much as I can, has really helped me produce more results than you know Two hours in the gym or you know a hundred, you know reps, things like that. So being really mindful of the training program can really make a big difference to yeah, yeah, okay.
Speaker 1:Well, so I am currently doing a four-day split as well. I do two lower body days, two upper body days. One of my lower body days I Work out with the trainer. She Absolutely destroys and glutes. That is a quad and glute focus day. We do like a hack squat, kind of like a Walking lunges waited, walking lunges, always waited. What else do we do? Like sumo squats, a lot of squatting and lunging, and so that's one of my days. And then I and then I do a.
Speaker 1:I usually have to wait several days after that workout to be able to do my second lower body day to overcome like the soreness. And and that's second lower body day I is more of like a hamstring glute focus day. I'll do one squatting movement, but Definitely working on hamstring, like deadlifts, usually some sort of like weighted bridging Movement, but same as you, only about four to five different exercises per Per day that I'm working out. And then I do a split. I do a warm-ups set of 16 reps and Then increase the weight and do a set of 12 and then increase the weight again and do a set of 10 and Then increase the weight again to my max and do a set of 10 or of 8, and the goal is always that that last set of 8 reps is higher than it was the week before. So that might just be by 2 pounds or 5 pounds, but that it's always increasing. So that's how I, and then my upper body days. It's like a. I do a Back work like a, usually like a lat pull down, like a lat exercise, like a pulling lat exercise, and then chest or shoulder, and then another back exercise like a row, and then Another shoulder, and then I don't do a lot of bicep and tricep work. I would call that like accessory work, similar with abs and those sorts of things. I might, you know, those are kind of at the end or maybe on the days that I'm not actively lifting I might hit those smaller Muscles. So I literally would have no idea how to do any of this.
Speaker 1:I had not worked with a coach first Honestly, probably a coach for a couple of years to even understand the lingo or what the goal was or what any of this meant, or let alone form and those sorts of things. Well, we program workouts for our clients all the time. Now I know how to program a workout, but I just had I remember, before I found my first coach, I always wanted really built arms and really shapely arms. I literally would Google what's the best arm exercise to do. I didn't even know how to work out your shoulders. I could figure it out and every time I would try to make up my own workout. I would end up injuring myself. I remember one time I after I don't even remember where I first worked on it. It involved I did 100, the workout was 100 upright rows and I which is like the worst movement right I gave myself shoulder impingement after one workout. This was where I was. Again, friends, if you knew me, I was someone that went to the gym frequently. I really thought I knew what I was doing.
Speaker 1:I wouldn't have thought that a coach would make that much of a difference, but it really. I mean, think of it as a long-term investment. You will learn so much if you just hire a coach to, number one, just do your programming for you and number two, to start to learn all of this. You can then listen to podcasts and other things and teach yourself how to structure your workouts. The other place where a coach or a trainer comes in is they will really push you harder than you will push yourself. I've had several clients say like oh, you know when we do the consult calls with them, oh, I lift weights, blah, blah, blah. Then after the first week, oh, now I know what it means to lift weights. It was very different than what I was doing before. A coach can really push you in, but it is so crazy. Once that strength starts building and starts you just can do anything. Your confidence increases. So totally worth it.
Speaker 2:Oh, yeah, I will say, when I was working with a coach and this was, you know, I feel like we're always learning, right, we're learning about our bodies, we're learning how to push ourselves. When I was working with one of my coaches more recently, was really focusing on failure and what that meant in the gym of you know, what did it really mean to hit failure? And I was starting to, you know, take videos of myself so I could see form and share with my coach for feedback. And every time she was like you can lift heavier than that, like you have more reps in you. You know, this is what I want to see the following week and that's kind of what you had said, joe, about.
Speaker 2:You know, the trainer will really push you more than you would push yourself and it was, you know, frustrating at first of like, but I'm tired, this is hard. But she was right and it really challenged me to challenge myself whether that meant, you know, I had to increase the weight, I had to maybe slow down a little bit on the movement to really focus on time under tension. You know, try to add in another rep. You know, one of the sort of ideas she plants in my mind was like always tell yourself like one more rep, like, try that, one more rep, you know, see if you can do it. Best case scenario you get the full rep. Best case scenario you have a partial and you have to set the weights down and it's, you know, something that took a lot of practice to see and really feel what that felt like. I mean, we're like ugly face in the gym pushing as hard as you can, but it was a really interesting experience because that taught me that now, when I'm in my workouts, that you know I have now what it really feels like to hit that and what it really feels like to challenge yourself, because that's really where you see the change.
Speaker 1:Yeah and it's. It's just crazy how, again once, you kind of have that explosive strength development just you know, I don't know. I do a spending class once a week and ever since I started working out with a strength coach like that, class gets easier and easier.
Speaker 2:I mean, I'm still getting my heart rate out, but I'm like, oh my gosh, this is not.
Speaker 1:It doesn't like kill me every time I go through this class and the output you know that my legs are able to do in that class it's just amazing. So, okay, well, we. The other side of this is, if you want to look like you go to the gym, your nutrition also has to be on point. So another game changer is just having a coach that will line up your nutrition and your workouts and get this all moving in the direction together to have effective, you know, nutrition and workouts so that you can actually see results, and that is what we do. So if you are interested in having a one-on-one coach, it can be a real game changer. Just give us a call. We can set up a consult call and, like I said, there are still a few spots in our one-on-one coaching program so we could even work you in this January. So, but that's all we have for today. Have a great week and we'll see you next time. Bye, everyone.