We’re coming into 2022 and it’s not uncommon to make resolutions to get drop a few pounds, get fit, and generally get a better handle on your health.
Unfortunately, what often happens is that most people add on a lot of stress through hard exercise combined with cutting calories.
And that resolution usually lasts until early February.
Plus, I don’t know about you, but I feel a little out of sorts if I spend too long working out. There are adult tasks that need to get done. There are other areas of life to attend to. Ignoring the body or spending an inordinate amount of time training are both bad choices.
Instead, I’d like to propose something different.
Training in a way that builds you up and makes you feel better, not beaten up.
An approach to nutrition that works with real life and won’t leave you feeling hungry all the time and won’t involve a huge number of rules.
Habits around sleep and recovery so that allow you to work from a surplus, not from a deficit and constantly having to psyche yourself up.
Is this the fastest way to “make calories cry” and lose X pounds in 8 weeks?,
Maybe not, but it is the most sustainable way to make real change.
It starts with getting your habits so that they support your health.
It starts with training to get stronger, training half an hour, three times per week, which opens more options for you as you go along.
It starts with adding extra movement, if needed, that’s appropriate for you. I’ve worked to create five to ten minute extras around core, mobility, and a few other areas that are often need to be addressed.
That’s the theme.
So what does this look like as a practice?
Three days per week works best for most people
A three to five minute mobility warm up
A thirty minute full body workout that can be adjusted to your individual needs.
Two days per week
Go for a walk, work on mobility, run if you’re already a runner, or take a class that you really like. Whatever you do on those days, try not to get sore or worn down.
How long is this program?
When does it run?
From January 10, 2022 to March 4, 2022
Is it personalized for me?
Absolutely. You tell me what equipment you have on hand, what’s your current level of strength and fitness, and I’ll write your program. If you’d like to buy a couple of things for your house, then I can make recommendations that won’t break the bank or take up a lot of space. You’ll check in with me every week and I can suggest changes if needed.
How much does it cost?
How do I pay?
Venmo. I’ll send you my info if you decide to take part. You can also be old school and send a check.
What’s the outcome?
A stronger, fitter, healthier you who is ready for the next challenge. Not a you who’s ready to “Finally ditch the horrible exercise and restrictive dieting.”
Do I have to figure a lot out by myself?
Definitely not. You’ll check in with me once per week so if something comes up, I’ll do my best to answer your questions. I’ve also written guides around areas like nutrition and sleep, there are videos going over all the movements, so there shouldn’t be too much guesswork.
Where can I do this program?
This can be done either at home or at the gym.
If you’re training at the gym, know that this is designed to help you get the job done, look like you know what you’re doing, and not waste time waiting on equipment.
Usually it looks like finding a spot near a pull-up bar or a TRX, getting a set of dumbbells or a kettlebell, and getting the work done right there. Warm up, work out for thirty minutes, and done.
Who is it for?
This works for the average, busy person who wants to get fit, lose fat, and tone up, but doesn’t have a lot of margin to work out for hours per day.
How do I get started?
Email me at email@example.com to reserve your spot.
Do I have to change everything at once?
Probably not, but most likely you’ll want to replace old habits with better ones.
That could be around sleep, improving your diet, or just getting outside more often.
Honestly, feeling better is kind of a thing. When you start feeling better, then it’s not hard to make and then keep changes.
You’ll also check in with me once per week and we can go over how the week went and come up with a plan that works for you. Each week should build momentum, so even if you only do one small thing per week, it’ll still add up and help.
What do I need if I’m training at home?
I’d say to keep your expenses low and go with just a couple pieces of equipment. If you can only get a couple of things, that’s fine.
If you purchased a kettlebell and some way to work the upper body against gravity, that would be a workable, minimalist set-up.
The old school iron plates with the end cap that screws on are your best bet. You can get a set at Walmart for about $60. Even with just that, you can load up one handle up to 50 pounds.
Beginner women: (8 or 12 kilograms) 18 or 25 pound bell
Beginner men: (12, 16 or 20 kilograms) 25, 35 or 44 pound bell.
When in doubt, err on the side of caution.
I like ROGUE kettlebells and they’re reasonably priced. I’ve also found decent bells at Walmart. Avoid the adjustable, oddly shaped ones and stick with the more traditional. When in doubt, pick it up and see how the bell feels in your hands.
One method to train the upper body against gravity
Gymnastics rings. If you have the option to anchor overhead to the ceiling/joists/etc. , then gymnastics rings give you options for pull-ups (anchor lower to allow a leg assist), rows, hands elevated push-ups, and a lot of variety for pulling. These are also the easiest on your elbows and shoulders. You can get rings for as little as $40 on Amazon
Next, choice, I’d say to get a pull-up bar. I’m no product expert, so check the reviews. If possible, get one that has the parallel bars in addition to the main bar(s). Even if you can’t yet do pull-ups, straight arm and bent arm hangs have tremendous value. As you get stronger, you can use a chair for leg assisted pull-ups.
Next choice, and this is still one of my favorites, is a dip station. Dip stations will run you as little as $55 on Amazon.
What’s wrong with the 5’s/8’s/10’s/20’s that I already have?
Nothing! If you continue to get enough work from these, then use them. Go up when you need to. I like the options of an adjustable dumbbell, but it’s not a deal-breaker. I would still recommend a kettlebell and some way of training the upper body against gravity.
How do I get started?
Email me at firstname.lastname@example.org to reserve your space.
I’m extremely proud of this program and if it sounds like it’s right for you, then I hope hear from you soon!