New Client Info #2
A lot of this will be repetitive, but with different details and then some other brand-new information. Just as if I were to re-watch a movie, I will absorb and notice different aspects and remember more of it. I’ve noticed that this second sheet really clears up a lot of questions clients may have developed when going through the first. So again, please read thoroughly. I promise all of you guys that this information will stick with you and be very beneficial for you to know well beyond your time working with me.
WATER INTAKE
This is where most people fall shy of their physique goals, by NOT prioritizing their water intake. Our bodies are predominantly made up of water. Our muscles are predominantly made up of water. The essence of life is predominantly made up of water.
The body works in very strange way. Most people don’t truly understand how the body works and responds. Water is crucial to our bodies overall functionality. When we don’t drink enough water, our body will actually STORE water weight.
However, when we start drinking ENOUGH water, the body will actually start to flush out that excess water storage.
Some side effects that you may notice with increasing your current water intake.
Improved energy
Clearer Skin
Hair Growth
Improved Digestion
*You WILL have to urinate more frequently, but that’s a GOOD thing!
When it comes to water, we want to be hitting 0.75-2 gallons per day. This needs to be a PRIORITY. Tea, coffee, energy drinks, pre-workouts etc. do not count as water intake as they have adverse effects.
Water needs to be consumed as WATER.
TRACKING YOUR MACROS
· Utilize the MyFitnessPal app as your new best friend. Setting exact macro goals will require premium, but it’s more than worth it. You will ideally be using this well beyond my program.
· Keep fiber between 20-35g if possible
· Prioritize Carbs + Fats about an hour pre-workout when possible
· Prioritize Carbs + Protein for post workout when possible
· Shoot for utilizing close to 50% of your daily carbs between pre-and post- workout meals
· Aim to be less than 5g over or under on any macronutrient at the end of the day. I WILL remind you if I notice too sporatic of intake.
· Eat 4-6 meals a day for optimal digestion
SUPPLEMENTATION
I know it’s repetitive, but I have to make sure you guys are aware. Again, these are NOT mandatory.
General Health:
Utilize all in the morning with/before breakfast*
Make sure you are having a fat source in your breakfast to help absorb the fat- soluble vitamins.
Multi-Vitamin
Probiotic 10-30 Billion CFUs
Greens Drink (Can be tough to get down depending on brand)
Fish Oil: Shoot for 2-2.5g of EPA/DHA combined per day. (Please track your fish oil as fat. (That will be about 3g of fat per day from your fish oil.)
Vitamin K2: 100mcg per day
SLEEP
When we lack sleep:
Our bodies are more susceptible to fat storage.
Our energy levels will suffer, which means our workouts will suffer, which means our progress will suffer.
Our digestion will suffer.
Our focus will suffer.
Our recovery will suffer.
Our ability to build and maintain lean muscle tissue will suffer.
Our hormones will suffer.
Our mental health will suffer.
We all have different responsibilities and jobs that limit our sleep capabilities. Do the best you can within your circumstances.
7-8 hours is OPTIMAL for almost everybody. Prioritize it if possible.
If you are a “restless” sleeper and/or have problems falling asleep and/or staying asleep…let me know and we’ll see what we need to change or implement.
Two potentially beneficial supplements for this:
Take 20-30 minutes before bed:
500mg Magnesium (“restlessness” often stems from a magnesium deficiency). I prefer to use a proper ZMA (Zinc Magnesium Aspartate) as the added zinc benefits are beneficial for growth hormone release, which is the miracle hormone for all of our health.
3-5g Melatonin (stimulates relaxation and sleep hormone release)
SUGAR INTAKE
We’ve been convinced that sugar is evil, but it is not. However, we do want to limit consumption for overall health and due to its inflammatory effects.
Simple carbohydrates quickly spike insulin levels, which could add to fat storage in that window, and then insulin levels fall rapidly, which causes fatigue and tiredness. IIFYM or Flexible Dieting is an incredible thing, but it is not being done properly if so many of our macro sources are coming from junk food.
If you are able to accurately track sushi, froyo, some pancakes, some gummy bears, fine. But be careful. Again, we want 80% of your food to be CLEAN sources.
Keep your sugar under 100g a day.
Limit fructose to 50g.
Also, if you’re going to eat “sugary” foods, let’s prioritize them intraworkout or post-workout to aid in recovery.
Sugar will not kill you (at least not right now). It will NOT inhibit, slow down, stop, or reverse your progress as long as overall calories are controlled, protein needs are met and fiber needs are met.
WORKOUT INTENSITY AND INCREASING VOLUME
*THIS IS CRUCIAL!
Some days, we may not feel like giving it our all in the gym, but the amount of work we put in will ALWAYS determine the results we get.
I’m here to help push you and I want you always imagining us going through your workouts together.
If you aren’t struggling to get through your working sets, then you are not going heavy enough or you are going too fast and using momentum. Slow it down, get your form in check, and FOCUS on using the muscle group you’re supposed to be targeting. If you’re doing bicep curls and all you’re feeling is heavy weight and a strain on your forearm and shoulder, something needs to be fixed. In this case, the weight may be too heavy and should be dropped slightly. Check your ego at the door and focus on long-term progress, rather than impressing those around you that day.
Pay attention, you’ll see plenty of people pushing huge weight, but you most likely have no desire to attain their physique. Then there’s the guy/girl you see executing with perfect form, always killing their workout with serious intensity, and they look phenomenal. We want to be THAT!
Do your reps controlled, do them right, squeeze at the stop, allow a full stretch.
Range of motion is your everything. Don’t deprive yourself of it to make things easier. If you can’t do it, and TRULY can’t finish your set with good form, then lower your weight and do it the right way. If it helps, imagine me spotting and pushing you.
It’s not uncommon for me to train a client in-person, and shock them with the strength they ACTUALLY ALREADY HAVE and they had no idea because they weren’t truly pushing themselves.
TRACKING WEIGHT DAILY
If you are able to objectively look at your weight each day and the fluctuations that will happen without getting discouraged, then do it.
Fluctuations WILL ALWAYS happen.
It is completely normal for your weight to “not go down” for an entire week or even spike up a pound after eating a meal late, getting poor sleep, etc. That does NOT mean you aren’t making progress. Your body is just in a different physiological state at that moment of that day then the day before.
There are a plethora of factors involved in weight fluctuations:
-Eating late
-Water
-Stress
-Sleep
-Being a woman (hormonal)
-Sodium
-Digestion
The list is honestly endless. So do what’s best for your mind and your happiness and forget about using the scale as your progress reference point. The only reason I need to see your daily weight for your check-in sheet, is because it allows me to see any adverse reactions due to macros, life stress, muscle breakdown, other physiological reasons, etc.
It can be very beneficial for us to identify how your body reacts when you do or don’t do certain things. Maybe consuming dairy is causing severe inflammation, digestion issues and weight fluctuations. I would be able to recommend to you that you cut dairy for better consistency.
Another example: Every time you eat later than 9pm, the weight is usually up 2lbs or so… “okay, need to finish my last meal by 8 to not feel so bloated in the morning” etc.
Be OBJECTIVE and have an open, stress free mind about the scale.
Don’t give it power that it has doesn’t deserve.
Progress Pictures: (this is important, please take it seriously.)
No Selfies.
Set up your camera on a timer and find a place with good lighting that can be used consistently for each set of pictures taken after.
Try to make your pictures look as identical as possible in-regards to spacing, distance from the camera, lighting etc.
Take all progress pictures first thing in the morning.
Front, back and side photos.
Make sure your FULL body is in the picture from head-to-toe.
