Episode #114 weekly recap 10/52

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Transcript

0:36

Hello. Hello. Welcome to this week's weekly recap. This is weekly recap number 10, so that's cool. I've been doing this for a little over two months now. I'm glad my microphone and podcast software decided to work today. It's been like, I don't know, really weird. Recently. There's been some glitches with the app that I use to record in, and, but I'm happy to. It's working today. So let me think. This week feels like it was super busy. And so I'm just gonna like get right into it and we'll go from there. So on the life side of things, I got to four classes at the gym this week, which felt really good. Three strength one. Cardio day, which has been my goal. And then in terms of like personal mobility work. That I've been doing. I've been trying to just work in some stuff before class and after class, getting there a little bit early so that I can do a few specific mobility exercises. The few things that I am most focused on keeping up with at least for this month, is. Hip internal rotation, big toe extension, doing some ankle dorsiflexion stuff and some sciatic nerve flosses. So primarily lower body stuff I'm worried about because I don't wanna have any back pain or have a foot flare up. So those are the exercises I am keeping in and doing like a little bit every time I go and work out. So. We will see. I'm definitely more sore than I expected, but we are at the gym. They were starting a new strength cycle, so we had a couple of testing days, which by the way, I was really impressed with myself. On Monday we did a 10 rep max back squat, and I have not barbell, excuse me, sorry. Barbell back squatted. In well over a year. I hardly ever do barbell back squat. We don't have a lot of weight at home in terms of like putting it on the bar. And also it's just uncomfortable on my ankle, so I don't do it much. And I. Know that unilateral work, single leg work keeps up your strength so much, and that just proves it yet again because I was able to, now disclaimer, I do have my heels slightly elevated because that's just the only way I'm going to get to depth with the hardware in my surgical ankle. So my heels were slightly elevated, but I was able to do 1 35 for 10 reps. On barbell back squat. I was super excited about that. Really surprised. And like my legs felt strong and I was like, once again, unilateral work for the win. Like this is why I love that shit so much because it maintains your strength really, really well. And I do everything at tempo, and that also maintains your strength more time under tension. And so let this be an encouragement to anybody who's listening who might be working through an injury or. Like dealing with pain and you're doing a lot of unilateral work, which you should be. You maintain your leg strength really well, even for double leg squatting. So let that be an encouragement to you and the reverse cannot be. The reverse is not necessarily true. Like if you do nothing but squatting with your two legs, your single leg strength could be super weak. I've literally seen clients come to me that can back squat 300 pounds and cannot even do a body weight step up on both legs for wraps, and that is a large problem. So anyways, unilateral for the win. So. I was excited about that. And then the other test I was excited about was dumbbell bench press for five reps. I was able to bench the 50 pound dumbbells for five, which I was so stoked about and honestly shocked by. I do, I do more bilateral, so two arm movements at the same time. I do more of that in my upper body, but I do still do a lot of. Single arm, upper body as well, but we only ha our dumbbells at home only go to 30 pounds. So I didn't really know what to expect and I was really pleased with being able to do the fifties for five reps. So that was exciting. But anyways, as a result, your girl is thre, but it feels good. I feel like I'm gonna get really strong with having access to heavier weights. And I am excited about it. So hopefully my body can. Keep it together in terms of continuing to feel good. And another life thing that happened this week was, it was Patrick's birthday, so we got to go out last night. So that was fun. We've been wanting to go to this sushi burrito place for like a really long time. And so we were, we finally got to go to that. It was delicious. And. Yeah, that was fun. And let me think. Okay, so biz side of things with work. I signed a new one-on-one client this week, so that was super exciting. Really excited to work with her. She's dealing with some knee pain that has been going on for over a year, so excited to help her. Got her going on her customized program. She was somebody who came in and did an assessment first. All my potential clients doing assessment first so I can make sure that I can help you. And then she signed out to be a client, so really pumped about that. And I was, or I am working on putting together a couple of a shorter term offers and see how those do. So putting together some six and eight week offers the eight week offer is going to be for one-on-one programming, customized programming. It's like a taster for like. My full blown long-term, one-on-one. But the commitment is only eight weeks. So if you're someone that's been on the fence, that's gonna be the container for you to still get moving in the right direction towards getting outta pain. Anyway, more to come on that. But on the coach mentorship side of things, I'm putting together a six week offer. For the summer, I'm really only talking about this to my email list. So if you are somebody, or if you are a coach specifically in your first five years and you are looking for guidance and mentorship on working with your clients, programming, planning, that sort of thing you'll wanna get on my email list to stay in the loop for that. So, again, the details coming out about that to my email list specifically soon. But if you are somebody listening to this who has been on the fence about working with me in either capacity, either a like mentorship capacity, or a programming and coaching capacity, these shorter term offers are a really great way to get a taste of what it's like to work with me without a standard six month commitment. So I'll have some links below for you to like, send me a message or something if you are interested about either of those offers. I'll probably start putting out info about the eight week one-on-one programming short term offer like next week. And then. Emails are gonna start going out about the mentorship offer next week as well. So send me a message if you already know that you're interested or want more details on either of those things. And then finally, I have been prepping for my first in-person retreat that I'm hosting next week. I cannot believe this is finally here. I'm so excited. It's gonna be really. Awesome. And I'm excited to meet my clients in person. These three girls that are coming, I have been working with each of them for a long time, a couple of years. And so it'd be really cool to finally see them in person, get to work through some things in person. So I've been planning the workshops for that, getting together. Everyone's like little goodie bag stuff. And I printed out some really nice branded schedules, so it's really cool to see this all come together and what the workshops are gonna look like. So basically everyone's getting in on Thursday, next Thursday, and they're, they're coming Thursday through Monday. So. Thursday is kind of like everyone's getting there at different times. So not doing too much on the coaching side of thing on Thursday, but on Friday and Saturday, basically full workshop days, we're doing three workshops a day, two hours each, and different subjects basically, or topics, whatever you wanna call it. We're gonna talk about branding and content strategy. Then the other stuff is gonna be like directly client coaching stuff. We're gonna go over programming skills, remote programming skills, live sessions, skills. We're gonna be doing some mock sessions, some mock assessments. I'm really excited, I'm bringing some. Workout equipment down and I'm really looking forward to it. I've wanted to host something like this for years, and so it's really cool that I have clients who are like on board with participating. So and then we're also gonna be talking about client organization, programming organization, that sort of thing. So, yeah, the goal anytime, like in person is for going really deep and being in a focused place to think about what you're doing in your business, your coaching, things like that. Anytime I've gone to a in-person event retreat situation, aft afterwards, I am so energized and excited and. It's just so great, like not only do you get a lot of clarity participating, but it's also really energizing to be around other people in the room who are doing what you do, because I bet if you're a coach, you don't really have anybody who does what you do, understand what you do in your. Life in like in person. You might have some online friends, long distance friends, but like it's really hard to find that in person. And so it's so refreshing to be in a room like, wow, these people all get my life. They understand what I do, they get it right. And so that's another really huge pro to going to something in person. And so yeah, Friday, Saturday will be long learning days, and then Sunday will be like our outing day. We're going to the aquarium, we're gonna go out to dinner, really excited. And then dropping everyone off at the airport on Monday morning, Memorial Day. So I'm really excited to host this retreat. I, I well, we'll see how this one goes, but I have a feeling I'm definitely gonna want to. Continue to host more retreats if possible in the future? At least once a year. I'm thinking. Potentially twice a year, but just depends on schedules, life, things like that. But minimum, once a year I would love to have a coach's retreat. And you're listening to this and you're like, man, I'm really, I would be really interested in something like that. My retreats are. Pretty much closed to people who I have worked with in a one-on-one mentorship capacity previously. So if you are like interested in that at all, you have to get in my one-on-one space so that I can know you. I'm not really into like hosting strangers and things like that, so I really like, I have to know you. I have to make sure that it's a good fit. It's a good vibe with the other coaches who are going so. So yeah, if you are interested in a retreat or whatever, be interested in coming to one of my retreats then you should work with me one on one. But the goal of this retreat experience is, or one of the goals is I really want. The girls to be able to get a lot of practical feedback on doing their job better because coaches don't get that a lot. You don't get that a lot. And when you're in person you can like, it just changes the whole dynamic and you can get so much more done in person. So I'm really looking forward to that. And even if you're a coach who works online. Or wants to be mostly online, you need to have in-person practice skills. It makes you a better coach online. Yes, it's a different skill set and we will actually specifically be going over remote client stuff as well. But I'm a big believer in like, you do need that hands-on practice. You need constructive feedback in order to get better. So stoked for that. And yeah, so that's basically what's going on in my world. What's coming up. The next weekly recap is honestly going to drop on the 26th. I'm not gonna be able to drop a recap next Friday,'cause I'm gonna be fully. Present at the retreat. So the next recap is gonna drop on the 26th and it's probably gonna be me recording it in my car when I'm driving back. So it just settings some expectations for that. And yeah, that one will probably be all about the retreat'cause that's basically the majority of my week. So yeah, that's pretty much it for this episode. Thanks for listening, and I will talk to you next time.