I’ve had a lot of success with the push, pull, leg routine. This is what I did yesterday

A Greek Yogurt Parfait is an easy way to fuel your body! It is both kinda delicious aaand it can be a power combo for athletic performance! Oh, and they can be super easy to make! Win, win, and win. :) 💪First, some benefits: -Protein Boost: Greek yogurt packs muscle-building protein that aids recovery and supports strength -Probiotics: Keeps your gut healthy for better nutrient absorption and energy metabolism -Slow-Burning Energy: Layering with fruits and whole grains (like oats or granola) provides steady fuel during workouts (yay for energy stores!) -Antioxidants: Berries help reduce inflammation and support faster recovery -Convenient and customizable--love that you can get creative with this! 🍓 Simple Reciple - ¾ cup plain Greek yogurt - ½ cup mixed berries (strawberries, blueberries, raspberries) - 2 tbsp granola or oats - 1 tsp honey or agave (optional) (I kind of like adding dark chocolate chips for the crunch and taste....) - Sprinkle of chia or flax seeds for omega-3s (I personally like adding walnuts to the mix instead) Layer it up in a jar, chill for 10 minutes, and enjoy pre- or post-workout! 🏃‍♀️ **For those with lactose intolerance, greek yogurt is better on the system than regular yogurt and touts more benefits, BUT, if you're looking for additional support in this area, you can add lactase enzyme powder to the mix to help with digestion! **If you want added protein : you can add a protein powder to the mix What type of things do you guys like to add to your greek yogurt parfaits? @Loren Angelo --queen of parfaits! What's your go to?

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Saw this earlier and even though it's just a little clip, I thought that it was inspiring. Performance is a mindset. We don't lose gains because we're getting older but rather because we've decided to no longer make this part of our lives. There are some exceptions of course (e.g. irreversible injury) but I appreciated this reminder this morning! (After high school I took a looong hiatus from exercise --maybe I would run here and there or maybe I'd have a season where I'd decide to be more consistent and do "something" but nothing consistent or long lasting. About 3 years ago I decided that I'd want to see what my body can be capable of and just that curiosity (and a little bit of competitive spirit) helped a ton with getting going! ) We're stronger and more capable than we think!! 💪 https://www.instagram.com/reel/DPJISOgkaly/?igsh=bnVlMnBkZDN2eWsy

As a coach, I always recommend a client wear some sort of device that enables them to track their heart rate. Most people are rockin an Apple Watch, FitBit, Whoop, Oura Ring, etc. The main reason this makes a difference is that our heart rate can be the guide to our rest times. Focusing more on HR% and less on the calories we burn can be the difference between a workout that ends with that super rewarding, "I kicked my own ass", feeling and a workout that leaves you burnt out and nauseous. If your particular tracker gives you an active HR%, this next section is much more simple. Quick and dirty, start with 220 and subtract your age (ex. 220-30yr old = 190). This value is a fairly inaccurate estimate of your Max HR (before things might get sketchy), in my example it gives us 190bpm. Therefore, if my heart is reading 190bpm on my Apple Watch I would be at 100%. After a bout of fairly intense exercise, the heart should get to anywhere between 75-85% of our Max HR, from our 190bpm example it would be roughly between 142-162bpm*. What's really important is monitoring HR while resting after exercise. Resting until the HR comes back down between 60-70% (for my example, 114-133bpm) can increase the effectiveness of your next set by lowering your level of fatigue from previous sets. In the long term this would drastically lower your overall fatigue levels from weekly training sessions. This would have additional benefits like reducing injury risks, improving more consistently, and generally feeling better. Basically, by monitoring and understanding your heart rate, you can make every workout a custom fit to your fitness level, your energy level, and your capabilities. It allows you to learn about your body, and as you improve your fitness level you'll notice the rest times start to shrink. A healthy heart can spring into action quickly and come back to rest quickly. It might feel really great for some to leave the gym crawling, but if you want to use the gym more often, more comfortably, safer and smarter... keep a watch on your heart.