Ready to make more progress toward your training goals?
How ‘bout ya focus on more than just PHYSICAL training…
No time to wait & need help NOW!?!
Okay. Here are 3 goals to get you started.
What can I say, I’m feeling generous because
it’s my
BIRTHDAY WEEK!
The 3 Basics
When I begin working with new clients, during each of our sessions over the first month we talk a little each session about lifestyle factors outside of the gym that will help them reach their goals, along with training.
The basic 3 steps I ask them to work on outside of our sessions are:
SLEEP – If you aren’t already sleeping 7 hours a night, sleep more.
Ideally, you sleep 7 to 9 hours per night in a cool, dark, quiet room. But if you aren’t there yet, just start increasing your current sleep quantity & quality.
Try going to bed just a little earlier, or hang blackout curtains in your room
No funds for blackout curtains? Beach towels or garbage bags also work, and your neighbors/landlord will LOVE how it looks.
HYDRATION – Drink at least 100 ounces of water a day. If you drink a lot of alcohol, coffee, take medications, or tend to get very sore/achy after workouts, increase it.
Ultimately, we want to shoot for an ounce of water per pound of bodyweight.
I told a client that once and he began giggling maniacally. The number sounded absurd to him – “I have to drink 200 ounces of water?” he asked.
Start by increasing your intake by 10 oz every day or two until you hit the goal.
And if you live in the South (or Europe this summer during that charming heat wave) or anywhere hot and humid where you are sweating constantly, add an electrolye supplement into your water once or twice a day.
NUTRITION – I start clients off with a general protein goal.
If you are trying to maintain your build or lose some fat, eat .8-1 gram of protein per pound of bodyweight each day.
If you want to put on mass, eat 1.5-2 grams of protein per pound of bodyweight each day.
And eat more vegetables.
Even if it’s via a green drink or greens powder, GET MORE VEGGIES in your life.
Need more Nutrition Coaching? We can help you get healthier, add mass, cut fat or prep for competition! Check out our Coaching page for more details.
I know, I know, all this stuff PLUS regular training can get overwhelming.
Just take it day by day and work on progress, not perfection.
Check back soon for more lifestyle coaching tips.
But for now – EAT, DRINK, SLEEP! And train.
Thanks for reading!
xoxo
Lis Smash
