secrets to staying fit as a parent…

When my fiancé and I had a child 6 months ago, my fitness routine was turned completely upside down. I went from working out 6-8 hours per week to 1-4 hours per week. I was worried that this shift would effect my fitness, specifically my body composition. On top of that, my motivation was low and the fatigue of few hours sleep and constant attention to the baby left me with no desire to use the few personal hours I could to get a good sweat in. Going through this experience however has given me unbelievable perspective when working with fitness and nutrition clients. I now see the disturbances to training and nutrition having a baby can cause! That being said, I am blown away by how I feel and look despite the changes in my life. I have learned to squeeze everything I can out of the exercises I do, food that I eat, and rest/sleep that I get. Here are some of takeaways I have gotten thus far:

1. Just because I don’t feel like training doesn’t mean I shouldn’t do anything. My work is fairly physical, spending 2-3 hours per day personal training individuals outdoors, then 5+ hours with the little guy. On days that I don’t feel like training, I just start doing something; a short run, some dumbbell curls, even some ab work. Getting going is the hardest part. Once I get moving, I give space for my mind to go from I have to work to I get to workout. When you feel like you are in a rut and don’t want to workout, just get moving and then reassess how you feel after a good warm-up.

2. Simplify Training. I have noticed that a lot of my training now encompasses more kettlebells and dumbbells along with bodyweight movements. Don’t get me wrong I still use the barbell, but on days where I don’t have a ton of time to warm-up and get going, it’s easier to grab a set of 24kg KB and start doing squats, presses, and RDLs than it is to build up using the barbell. Just the idea of having to put plates on and take them off seems like a choir. When you are short on time, grab kettlebells or dumbbells!

3. Eat more when you train, eat less when you don’t. I know this sounds simple and almost intuitive, but you need to eat for the demands of your life. I got caught with this early on after having our baby. I was still eating like I was training 6-8 hours per week when realistically it was more like 2-3 hours per week. The extra calories added up and soon I was fluffy around my midsection. It took a little recalibrating, but after I cut back a little on fats, my weight went back to my normal walking weight. Months later, when I got some time back to train (during the little guy’s naps) I ramped back up the volume and intensity. With this, I was left waking up in the middle of the night hungry, I added calories back in and sure enough, I was sleeping better through the night. Takeaway, eat to support your training.

There is so much more to talk about and I am sure I will learn even more as our child ages and the demands shift even more. I will go in with the intention of learning so that I am able share my lessons with the clients I work with. If you are having trouble with motivation or creating the habit of healthy eating and exercise, I’m here to help. Click the link below to set up a free assessment today!

BONUS

Listen to Scott and I talk about getting into a new training routine on our recent podcast (FItness, Wellness, and Longevity)

Increase Muscle Mass After 40...

Maintaining or putting on muscle mass is a topic I am often asked about by clients (both male and female). There are a lot myths and rumors that I usually have to dispel, but there is plenty of hope for aging athletes when it comes to achieving the physique or performance they desire.

There is science to go along with this. University of Oklahoma researchers compared people of different ages who followed the exact same program for eight weeks. They found that guys between 35 and 50 years old built just as much muscle as those between 18 and 22 years old. DEXA (duel-energy x-ray absorptiometry) scans showed that the college-aged men gained around two pounds of muscle, while the middle-aged men put on 2.5 pounds of muscle. Moreover, strength gains in both the bench press (7 pounds for the college-aged men and 14 pounds for the middle-aged men) and leg press (55 pounds for the college-aged men and 40 pounds for the middle-aged men) were similar in both groups.

The basic rules for building muscle as you age are mostly the same. Yes, the number of times you’ve travelled around the sun will affect the speed at which you make progress. But your age isn’t something you can change, so there’s no point worrying about it. You just need to train smart. As one of my favorite strength and conditioning coaches of all time Dan John has said, “I have one great injury left in me, but I don’t have an more great recoveries left.” In other words, err on the side of caution when it comes to training (stop one rep before failure, make sure you are capable of the range of motion before attempting a lift, and don’t smash yourself too often).

As for diet, you should be eating a diet that will help maintain muscle mass. A diet with a variety of foods that are anchored by lean protein sources are a good place to start. Keeping processed foods out is even better. There is one major culprit when it comes to killing the muscle mass of aging athletes: alcohol. I am not saying you can’t indulge, but at least be sure of what you are taking. I have asked clients during nutrition consolations how many drinks they consume in a week and after a food log has been completed, their estimates are sometimes off by a factor of 10! Booze will not help you maintain muscle mass, but it sure will destroy it.

Lastly, and this is directly affected by alcohol consumption, sleep. Getting adequate sleep on a regular basis sets you up for success when it comes to keeping muscle on. Sleep is where your hormones balance and restore to normal levels, and research shows that inadequate reduces this restoration. In other words, prioritize sleep!

It’s tough to tell which of these areas you may need to work on in order to reach your goals, but an experienced eye can help immensely. Book a free call today and let me help in your journey to putting on some lean muscle.

20 Minute Strength/Endurance Workout

Finding time to workout can be a real pain. So many options! Do you do strength work? Maybe work on cardio? I don't have all day! Not to worry, here is a simple 20 minute workout that combines strength and endurance.

This workout is an 20 minute EMOM. EMOM stands for every minute on the minute. Every minute on the minute you will complete four reps of the dumbbell complex: row + push-up + row + push-up then stand with the dumbbells. Once you have completed four reps, rest the remainder of the minute. At the start of the next minute switch to the rower and complete 12 calories. The calories you complete should take ~30 seconds at a TOUGH effort, so scale up or down accordingly. If you don’t have a rower, perform a cyclical movement (jump rope, box step-ups, etc.) for 30 seconds at a high intensity.

A workout like this should take you about five minutes to warm-up for an then 20 minutes on the dot to complete. This would be perfect if you are trying to squeeze in a workout after getting home from the office, or maybe a hotel gym while you are on vacation. Either way, keep it simple and get it done!

Looking for a more personalized touch when it comes to your workouts? I’d love to help. Book a free assessment today and let’s work together to build the best version of you!

Build Your Legs 🦵

CLICK HERE TO SEE VIDEO

When working with clients, single leg strength is on the top of my priority list for optimal fitness. Single leg work allows me to position muscles properly in order for the client to work those muscles for best results. Looking to strengthen your glutes? Work on putting yourself in correct position first, then get after it it one side at a time.

These split squat variations are an awesome addition to anyone’s workout routine and allow for tons of variety. Try each exercise for four weeks while building intensity (increasing weight, reps, or sets), then switch it to a new exercise. Your legs will thank you!

Looking for workouts with a personalized touch your specific needs? I’m here to help! Click the link to set up a free assessment today.

PR Alert!!!!

Floch Fitness Athlete Ethan Smith showing what mobility and technique will do for your strength in this recent PR clean and jerk with SOLID form.

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Potential clients come to me wanting get stronger and before I test their maximum strength, I look at their movement capabilities. First, can you squat, hinge, and press without pain? Next, what do these movements look like and can they support load? Only after assessing these variables do I EVER take a client to maximum. More often than not I will try to set rep PRs (personal records) rather than maximal loads, but in the instance of Ethan who is competing in the sport of fitness, it is important to test maximum loads periodically. That being said, I hope they all look like Ethan’s PR here, as it looks like he had more in the tank for next time and his technique didn’t deviate all that much from his own high standard.

If your progress is stagnant, look to your movement and technique as the limiters rather than the load, volume, or reps being the limiter. An experienced eye can help in this process. Click the link below to book a free assessment today. We can take a look at your lifts together and formulate a tried and true strategy to improving your strength. Book today!

Learning from Suffering

I’m not sure if I gravitated to wrestling because of my ability to endure suffering, or it was the rewards I received from suffering that kept me coming back. Either way, I still lean on the lessons and experiences that I learned from high school wrestling when it comes to my nutrition, fitness, and wellness practices. They are so ingrained in me that they have become my compass when life becomes stressful (work, parenthood, losing loved ones, etc.). I lean on my habits so that I can have a sense of control in my life when there are many things I cannot control. This way, when the storm is passed, I haven’t taken steps back, and most of the time, I am improved from the effort. My advice to you? Work on your habits. They can be your saving grace when times get tough and remove the need for motivation and will power.

Need a kickstart to some change? Listen to my interview with Coach John Degl (Empire Wrestling Academy, NCAA Wrestler for University of Iowa, New York State Wrestling Champion). John shares his experiences and lessons as a struggling athlete who went on to wrestle for Coach Dan Gable after overcoming significant adversity.

simple total body fat burning workout for aging athletes

Have a couple of kettlebells and need an awesome complex/workout to get you stronger and burn fat? Then look no further! This complex is KILLER, and the best part is since you are using kettlebells, it's easier on the joints relative to the barbell. Perform the following movements without dropping the kettlebell, rest 1-2min, then repeat for three sets. 6 KB RDL to Row 6 KB Cleans 6 KB Front Squats 6 KB Push Press If you are new to kettlebells or are going lighter, bump the reps up to 10 per exercise. Looking for more awesome at home workouts that are tailored to your exact goals, skill level, and equipment availability? I'm here to help! Book a free assessment today and let's bring out the best version of you!

The Best Exercise for Sitting At Your Desk

Since the start of the pandemic, many people have been forced to work from home, spending hours on end sitting at their computers. The chief complaint from these new circumstances is tight neck, shoulders, and back muscles. I have the fix for you!

In this video, I review a simple exercise inspired by Bill Hartman (iFast). To execute this exercise properly remember (especially if you have significant muscle tone through the pecs, neck, and lats):

1. Continue to reach away

2. Inhale softly

3. Fully exhale until you feel the lower abs engage

As a bonus, this is a tremendously effective exercise for clients who need to improve their front rack position.

If you are looking for a more personalized touch to your mobility routine, I'm here to help! Click below to set up a free assessment today!