10 min body work for the glutes with isometrics

TODAY's training time:

Hello Superstars!

I'd love for you to get up to speed and come in to meet me on ZOOM regularly!

I record lessons for you to watch, but you do need that check-in too and get support with your training and nutrition endeavors!

First, did you watch this important video yet?

My PAINS, your GAINS!

Adapting Training for New Realities:

Coach Pauline shared five tips for structuring training, emphasizing the importance of accepting that one cannot simply train as they did in the past due to age, lifestyle changes, and evolving goals.

The coach shared five tips for structuring training and managing energy levels, particularly for individuals over 40 who may find their fitness capabilities have changed.

The key points included accepting that past fitness levels cannot be compared to current abilities, establishing a workout routine that aligns with natural energy patterns, practicing self-appreciation rather than focusing on body composition goals, and maintaining motivation through positive self-talk.

The coach emphasized that transformation comes from daily choices and thoughts rather than future goals, and encouraged listeners to start immediately rather than waiting for the next day, reminding them that fitness challenges are a luxury problem in the context of larger emergencies.

Watch the ZOOM recording:

https://tinyurl.com/bddb6kzz

On the topic of Macro Tracking & the trends of bio-hacking… 

Personal Responsibility:

The coach discusses the limitations of tracking macros, explaining that while it can be helpful for learning regular eating patterns, it often becomes less accurate over time as people stop measuring and start guessing. 

Coach Pauline emphasizes that the focus should shift from strict macro tracking to taking personal responsibility for food choices and recognizing that daily weight changes on the scale may not reflect the effectiveness of macro tracking.

Nutrition and Macro Tracking Fundamentals: 

Coach Pauline discussed the importance of understanding nutrition, particularly the difference between processed and whole foods, and how certain diets require more digestive energy, making them more effective for fat burning. 

Pauline emphasized the need to track macros consistently, even on cheat days, to maintain progress and avoid feeling overwhelmed. 

The coach also highlighted the common challenge of mental sabotage and provided a solution:

learning to track macros without becoming overly focused on constant monitoring.

Sustainable Fitness and Mindful Eating:

Coach Pauline emphasized the importance of sustainable and mindful practices in fitness and nutrition, advocating for a balanced approach rather than strict adherence to rigid rules. 

She highlighted the need for individuals to be honest about their eating habits and to focus on present awareness rather than simply following steps or tracking macros. 

The coach suggested that learning effective stress management techniques could help prevent sabotage and achieve long-term fitness goals, criticizing the diet industry followers for setting up systems that don’t lead to sustainable success.

On the topic of Macro Tracking & the trends of bio-hacking… 

Personal Responsibility:

The coach discusses the limitations of tracking macros, explaining that while it can be helpful for learning regular eating patterns, it often becomes less accurate over time as people stop measuring and start guessing. 

Coach Pauline emphasizes that the focus should shift from strict macro tracking to taking personal responsibility for food choices and recognizing that daily weight changes on the scale may not reflect the effectiveness of macro tracking.

Nutrition and Macro Tracking Fundamentals: 

Coach Pauline discussed the importance of understanding nutrition, particularly the difference between processed and whole foods, and how certain diets require more digestive energy, making them more effective for fat burning. 

Pauline emphasized the need to track macros consistently, even on cheat days, to maintain progress and avoid feeling overwhelmed. 

The coach also highlighted the common challenge of mental sabotage and provided a solution:

learning to track macros without becoming overly focused on constant monitoring.

Sustainable Fitness and Mindful Eating:

Coach Pauline emphasized the importance of sustainable and mindful practices in fitness and nutrition, advocating for a balanced approach rather than strict adherence to rigid rules. 

She highlighted the need for individuals to be honest about their eating habits and to focus on present awareness rather than simply following steps or tracking macros. 

The coach suggested that learning effective stress management techniques could help prevent sabotage and achieve long-term fitness goals, criticizing the diet industry followers for setting up systems that don’t lead to sustainable success.

Link to ZOOM:

https://us06web.zoom.us/rec/share/v4HisgTk1TKWmQFNFfzUb5z4plmuWYohARBdL_D6Tzy4XaR5FFUnkrJrcpJgdrE.tPIn9QeeececHiqF?pwd=DExO5PjeTzPhYmWb8QAAIAAAAKExqIqpsad8kouSDidQq08VYlfRY7_WjEm4rhCG4my1CpAdA55fLSYVTrx45p10jjAwMDAwNA

Shoulders with Standing Press with jogging supersets

In the jogging sets I talk about how to stop trying to be so optimal with diet and nutrition.

I start heavy, then I drop the weight I use to get more reps and more volume in.

I talk about how I speed up my training to get more work done without spending an hour training.

BONUS  4-12-1 Shoulder workout book is here for you to download in resources!