The Wrong Recipe

published13 days ago
3 min read

Most people focus on what happens inside the gym, when they’re actually training. And that’s important, don’t get me wrong! But what’s even more important is what happens outside the gym, when you’re not training.

This determines your capacity.

What’s your capacity?

Your capacity is how much stress (i.e. load) your body can endure in a given day before pain and injury enter the picture. And we’re not just talking about physical activities (like squats and deadlifts). We’re MOSTLY talking about factors that add stress and load to your system outside the gym. Like sleep, diet and stress … your “Recovery Box” … which you can absolutely control.

I’ll give you an example.

It may seem like a good idea to schedule a 5:30 a.m. workout for tomorrow. You’re putting your training time on your schedule and making it a priority. But should you also stay up working or binge-watching NetFlix until 1:30 a.m?

Bad idea. More than a bad idea, actually. It’s a recipe for pain and injury.

Remember that when we train, we’re breaking down our muscles and connective tissues. The adaptations to the training can only happen with recovery. And that’s your responsibility, too.

There are two ways that coaches can help you avoid going over your capacity each day (and thus, avoid pain and injury).

We can reduce the stress that your body is facing outside the gym by improving your diet, increasing the quantity and quality of your sleep, and pursuing healthy ways to manage stress (think meditation, not alcohol consumption).

What’s the other way? Simple. We can increase your capacity. By becoming stronger, more stable when getting in and out of foundational movement patterns, and improving your joint mobility and tissue flexibility, we can “raise the bar” so that your body can tolerate more stress inside the gym.

If you spend time deliberately, purposefully and intentionally reducing the stress on your body before you get to the gym … and increasing your capacity to perform once you get there … you’re going to be light years ahead of most people.

Pretty soon, a lot of people who started a fitness program in January are going to get bored, frustrated, or worse, injured, and unfortunately, they’re going to quit.

But you’re smarter than that. You’re better than that.

Don’t let that be you.


P.S. If you would like some help achieving your goals there are few ways we can help…

1. Ready To Pickle...

Pickleball is the fastest growing sport in the US, and millions realize that it is easy to learn, great exercise, and a lot of fun! But did you also know that the rates of injuries due to Pickleball are rapidly on the rise?

If you love pickleball but don’t want to end up with the strains, sprains and soreness that can go along with it, join Personal Trainer Jenn Goebel for “Ready to Pickle” … a 6-week program that will focus on strength training and injury prevention specific to the sport.

If you are interested in learning more reply back to this email "Pickle" and I will get you over all the details.

2. Join Our Jump Start Semi-Private Training Program

Need alittle push to get started on your new year resolution? Join our jump start training program. We will help you lose weight and get your energy back. You will get the attention and accountability you need to reach your fitness goals.

This program includes Six 60min Semi-Private training sessions, One 30min Private Coaching Session, The ADK Kickstart nutrition guide, and access to the ADK training app all for $175.

Just reply back to this email with 'Jump Start' and I'll get you over the details.

3. Free Exercise As Medicine Workshop REPLAY: Balance

Falls are the most common cause of serious injuries in older adults. Balance issues tend to start after 40 with the loss of strength but don’t worry there are few things you can do about it.

If you missed the workshop and would like to get access to the workshop videos. Reply back “Replay” and I will get you the video replay and hand outs as soon as they are ready.

4. Fitness Fix…Over The Phone

If you’re feeling frustrated or stuck when it comes to your fitness progress, let’s chat. Sometimes it just takes an outside perspective to find simple fixes that will get you back on track.

Just reply with ‘Fix’ in the subject line and we’ll set up a time to talk.

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