3S Nutrition Coaching

11/30/2023

10/31/2023

Ever felt super sore after hitting the gym and thought, "Yup, that was an awesome workout!"? We often think soreness means success, but that's not the full story. 🤔

Sure, when we start a new exercise or if we're new to working out, in general, feeling sore might mean we really challenged our muscles.

But here's a something to consider: Always chasing that sore feeling isn't the best way to build muscle and strength. 😲 Just because your muscles are sore doesn't always mean they had the best workout.

Sometimes, if you're always super sore, it might mean you're not giving your body what it needs to recover and grow stronger. Like not getting enough sleep 😴, not drinking enough water 💧, or not eating the right foods 🥦🍗.

If we don't prioritize these things, we could be doing more harm than good.

In short, while a bit of soreness can be okay, don't make it the only goal. Instead, focus on consistency, taking care of your body, and giving it all the good stuff it needs. It’s not just about how hard you work out, but also how well you recover.

💪🌟🥰

10/28/2023

I recently sat down for a chat with a local personal trainer who shared a super insightful story from his teen years. 🏋️‍♂️💭 As a young and eager lifter, he thought strength = adding more weight to the bar every single time. But, he was surprised later on!

He told me, “I put pressure on myself to simply get stronger in the weight room and add weight to the bar every session. That’s not what I needed though.” 🤔

Sometimes, we need to consider other things like safety, comfort, and efficiency, right?
It’s not always about lifting the heaviest. It’s about the quality of the workouts. Are you doing the exercises correctly? ⚖️ Are you giving your body enough time to rest and recover? 🛌 Are you mixing things up to avoid getting stuck in a boring routine? 🔄

The point is, it’s not just about adding more weight. It’s about the bigger picture - technique, consistency, balance, and even listening to your body. All these play a HUGE role in getting stronger and healthier. 💪

It's great to aim high, but every aspect of your workout matters. 🌟 It's not just about the numbers on the bar.

What have you (or your son) learned from their training journey? Drop us a line in the comments!

10/26/2023

💪 A common issue I see from beginners in the gym is their inability, or outright refusal, to listen to their bodies. 🏋️‍♂️

I’ve been there myself, ignoring soreness, aches, and pains; pushing through workouts despite knowing something wasn’t right with me. It's been a journey filled with ups, downs, and lots of learning along the way. 💡

We've all been there when our muscles are screaming after a tough workout. 🙉 So, what should we do when we're still sore from our last session?

It's simple—give our bodies the rest and recovery it deserves! 😌 It’s crucial! When you're feeling sore, it's your body's way of saying, "Hey, I need a break!" 🛌

What about when you feel pain during a workout? 🤕 We've gotta pay attention to those signals and know the difference between fatigue from a tough workout, and something legit not feeling right.

When I've felt pain, I've learned to back off and modify my routine. There's no shame in taking a step back to protect yourself. 🙅‍♂️ Remember, we're in it for the long haul, and safety always comes first.

What about those days when you're super tired from no sleep the night before. 😴 Pushing through a workout when you're exhausted can lead to trouble.

So, here's my advice: don't be afraid to hit pause and catch up on some Zzz's. 😴 Your body needs rest to recover and grow stronger. Skipping a workout once in a while won't ruin your progress. In fact, it might just make it better! However, the underlying priority needs to be to get more, and better, sleep, more consistently, to avoid it from happening altogether. 🌟

I've learned that muscle and strength training is a journey, not a sprint. It's about balance, patience, and listening to what your body is telling you. 🤝

Whether you're dealing with soreness, pain, or exhaustion, it's okay to adjust your plan and prioritize your well-being. Please share your experiences and tips below! 👇

10/19/2023

🏋️‍♂️💪Myth: You need a high-end gym with all the bells and whistles to make gains.

Reality: You can make steady gains at home with minimal equipment and basic movements. It's all about being consistent and smart about your workouts. 🏋️‍♀️🏠

Here's what I've learned through experience:

Bodyweight: Beginners don't need fancy machines or a wall of weights to get started. Simple bodyweight exercises like push-ups, squats, planks, and lunges can do wonders for strength and muscle development. 💪🤸‍♂️

Minimal Equipment: As strength progress, consider a small investment into some affordable equipment like resistance bands or dumbbells. These can add variety to your workouts without breaking the bank. 🏋️‍♂️🔥

Consistency is King: The real secret to success is consistency. Set up a workout routine and gradually increase the intensity. It's not about going all out every day but about steady progress over time. 📆📈

Nutrition Matters: Don't forget about what goes into your body. Fuel up with balanced meals that include protein, carbs, and healthy fats. Good nutrition goes hand in hand with your workouts. 🍏🍗🥦

Rest and Recharge: Muscles need time to recover and grow. Make sure to get enough sleep and allow your body to rest between workouts. 😴💤

With dedication, determination, and a bit of creativity, incredible results can be achieved, regardless of the workout setting. 🌟👏

Whether it’s in a living room, garage, or backyard, the workout space doesn't define the progress. Mindset and consistency does! 🧠💯

If you've got questions or need more tips on home workouts, feel free to comment below or DM me “HOME”! 💪🤝

10/18/2023

As parents, we all want the best for our kids, especially during those crucial teenage years when they're navigating between childhood and adulthood. So, here's a fantastic idea: let's explore how muscle and strength training can not only keep our teens out of trouble but also help them find purpose and thrive! 🏋️‍♂️🌟

First off, what exactly is muscle and strength training? It's about hitting the gym, lifting weights, and getting physically stronger. But, it's not just about building muscles; it's about building character, discipline, and a sense of direction too! 🧠🌟

From my experience working with teens, here's how introducing them to muscle and strength training can benefit them:

Healthy Habit Formation: Encouraging a workout routine means helping our teens form healthy habits. Instead of potentially getting into trouble, they'll be investing their time and energy in productive and wholesome activities. 🏋️‍♂️🏠

Discipline Development: Muscle and strength training require dedication and consistency. Our teens will learn to set goals, establish a workout schedule, and stick to it. This discipline will spill over into other aspects of their lives, making them better decision-makers. 📅📚

Boosted Self-Confidence: As our teens become physically stronger, their self-esteem soars. They'll feel confident in their abilities, making them less susceptible to seeking validation or engaging in risky behaviors. 💪🥇

Stress Relief: Teen life can be incredibly stressful. Muscle training provides an outlet to release that stress in a healthy way, leaving them more relaxed and focused. 🧘‍♂️

A Sense of Purpose: By setting fitness goals and working diligently to achieve them, our teens gain a profound sense of purpose. Witnessing their progress and knowing they're working towards something meaningful is truly empowering. 🌟🎯

Healthy Lifestyle Choices: Engaging in strength training encourages our teens to make better choices regarding nutrition and overall lifestyle. They'll prioritize what's good for their bodies. 🥦🥤

Ready to explore this journey with your teens?

Start small, emphasize safety, and gradually increase the intensity. 🏡👨‍🏫

Remember, it's not just about lifting weights; it's about lifting their lives to new heights. Muscle and strength training can equip our teens with a strong sense of purpose, guiding them toward becoming the remarkable individuals they're meant to be! 🌟💪

🙌👇

10/18/2023

As parents, we all want the best for our kids, especially during those crucial teenage years when they're navigating between childhood and adulthood. So, here's a fantastic idea: let's explore how muscle and strength training can not only keep our teens out of trouble but also help them find purpose and thrive! 🏋️‍♂️🌟

First off, what exactly is muscle and strength training? It's about hitting the gym, lifting weights, and getting physically stronger. But, it's not just about building muscles; it's about building character, discipline, and a sense of direction too! 🧠🌟

From my experience working with teens, here's how introducing them to muscle and strength training can benefit them:

Healthy Habit Formation: Encouraging a workout routine means helping our teens form healthy habits. Instead of potentially getting into trouble, they'll be investing their time and energy in productive and wholesome activities. 🏋️‍♂️🏠

Discipline Development: Muscle and strength training require dedication and consistency. Our teens will learn to set goals, establish a workout schedule, and stick to it. This discipline will spill over into other aspects of their lives, making them better decision-makers. 📅📚

Boosted Self-Confidence: As our teens become physically stronger, their self-esteem soars. They'll feel confident in their abilities, making them less susceptible to seeking validation or engaging in risky behaviors. 💪🥇

Stress Relief: Teen life can be incredibly stressful. Muscle training provides an outlet to release that stress in a healthy way, leaving them more relaxed and focused. 🧘‍♂️

A Sense of Purpose: By setting fitness goals and working diligently to achieve them, our teens gain a profound sense of purpose. Witnessing their progress and knowing they're working towards something meaningful is truly empowering. 🌟🎯

Healthy Lifestyle Choices: Engaging in strength training encourages our teens to make better choices regarding nutrition and overall lifestyle. They'll prioritize what's good for their bodies. 🥦🥤

Ready to explore this journey with your teens?

Start small, emphasize safety, and gradually increase the intensity. 🏡👨‍🏫

10/16/2023

🏋️‍♂️💪 Keep It Simple! 💪🏋️‍♀️

This photo is from a viral “gym fail” video. Lucky for him, the kid performing this ridiculously moronic lift did not get seriously hurt. This type of video is an extreme, but it still brings to light a common issue I see with beginners. They overcomplicate things! 🤯

It's totally normal to feel the need to master every fancy exercise or follow every fitness trend they see from influencers, especially when starting out with weight training. But guess what? The basics are the key to gains!

Here’s why they should stick to the fundamentals and be consistent:

1️⃣ Build a Strong Foundation: Think of your fitness journey as building a house. You wouldn't start with the roof if you haven’t even laid the foundation. The basics are the foundation. Improve and progress on these, and you'll set yourself up for success in the long run.

2️⃣ Master the Basics: Simplicity allows you to focus on perfecting your form. Proper form not only prevents injuries but also ensures the right muscles are being targeted. The more complex the exercise, the harder it is to maintain good form.

3️⃣ Consistency is Key: It's better to stick to a simple routine and be consistent than to hop from one fancy workout to another. Slow, steady progress beats flashy, inconsistent efforts every time.

4️⃣ Avoid Information Overload: Thanks to the internet, we have an overload of information. It's easy to get overwhelmed with contradictory advice. Sticking to the basics simplifies things and helps to stay on track.

5️⃣ Patience and Persistence Pay Off: Rome wasn't built in a day, and neither is a sculpted physique. The most successful people in the gym started with the basics and gradually progressed over time. It's a journey, not a race!

6️⃣ Enjoy the Process: Weight training is not just about physical gains; it's about enjoying the process and feeling good about yourself. Simplicity allows you to focus on the joy of lifting weights and the sense of accomplishment with every small milestone.

I always tell my clients, don’t let the glitz and glam of the fitness world distract you. Embrace the basics, keep it simple, and stay consistent in your workouts.

10/16/2023

🏋️‍♂️💪 Keep It Simple! 💪🏋️‍♀️

This photo is a still shot of a viral “gym fail” video that’s been making its way around social media. Lucky for him, the kid performing this ridiculously moronic lift did not get seriously hurt. This type of video is an extreme, but it still brings to light a common issue I continue to see with beginners. They overcomplicate things! 🤯🤷‍♂️

It's totally normal to feel the need to master every fancy exercise or follow every fitness trend they see from influencers, especially when starting out with weight training. But guess what? The basics are the key to gains! 🪄✨

Here are 6 reasons I’ve compiled for my clients in the mentorship, as to why they should stick to the fundamentals and just be consistent:

1️⃣ Build a Strong Foundation: Think of your fitness journey as building a house. You wouldn't start with the roof if you haven’t even laid the foundation. The basics, like squats, deadlifts, and bench presses, are the foundation. Improve and progress on these, and you'll set yourself up for success in the long run.

2️⃣ Master the Basics: Simplicity allows you to focus on perfecting your form. Proper form not only prevents injuries but also ensures the right muscles are being targeted. The more complex the exercise, the harder it is to maintain good form.

3️⃣ Consistency is Key: Consistency is king when it comes to gains. It's better to stick to a simple routine and be consistent than to hop from one fancy workout to another. Slow, steady progress beats flashy, inconsistent efforts every time.

4️⃣ Avoid Information Overload: Thanks to the internet, we have an overload of information about fitness. It's easy to get overwhelmed with contradictory advice. Sticking to the basics simplifies things and helps to stay on track without getting lost in the noise.

5️⃣ Patience and Persistence Pay Off: Rome wasn't built in a day, and neither is a sculpted physique. The most successful people in the gym started with the basics and gradually progressed over time. It's a journey, not a race!

6️⃣ Enjoy the Process: Weight training is not just about physical gains; it's about enjoying the process and feeling good about yourself. Simplicity allows you to focus on the joy of lifting weights and the sense of accomplishment with every small milestone.

I always tell my clients, don’t let the glitz and glam of the fitness world distract you. Embrace the basics, keep it simple, and stay consistent in your workouts. You'll be amazed at how far you can go! 💥💯

10/13/2023

Here’s something we’ve ALL felt at some point – 😱 fear of failure. Ever felt that heavy weight in your chest when you think about messing up? Yeah, that's what I'm talking about. 🌪️

When we're super scared of failing, we can get stuck 🔄. We can't make decisions! It's like we're waiting for the "perfect" answer to pop up. But here's a secret 🤫 – there's no such thing as perfect!

Fear of failing? It stops you from growing.

Without taking chances or trying new things, we can't learn or grow.

In my conversation this week with a local fitness trainer, he shared something about his struggles during his teen years and offered up some advice:

🏋️‍♂️ "Stop comparing, stop overthinking, stop trying to figure out the perfect way to do it and just start working. Be willing to fail because the ones who are willing to fail the most get the furthest." 🚀

We often look at people who are successful and think they've never messed up. But that's not true. They've probably failed LOTS of times. But each time they did, they learned something new. 💡

So, what's the lesson here? Let's not let fear stop us. 🚫 Let's be brave, try new things, make mistakes, and learn from them. Every mistake is a steppingstone to success! 🏆

What was your biggest fear as a teenager?

10/11/2023

Let's dive into some myths about the "Anabolic Window" - that special time after a workout when it's believed our muscles are super hungry for nutrients so we can max out our potential gains! 🥗💪

🚫 Myth: You gotta chug protein within 30 minutes of your workout, or bye-bye muscle growth!
✅ Fact: It's good to eat protein after working out, but your muscles can use it for hours afterward. So, no rush! ⏳

🚫 Myth: If you miss that window, all your hard work in the gym is gone!
✅ Fact: Just try to eat a balanced meal within a few hours after your training session. Consistency in your diet and training is what really counts.

🚫 Myth: Protein shakes are the ONLY good post-workout snack.
✅ Fact: They're handy, but there’s nothing magical about them. Real foods like lean meat/poultry or low fat dairy work wonders too! 🍗🍛

🚫 Myth: Every person's "Anabolic Window" is the same.
✅ Fact: We're all different! Our bodies have unique needs based on our workout and individual factors.

🚫 Myth: Eating fats after exercising will ruin muscle recovery.
✅ Fact: Some fats can even help with recovery by reducing inflammation. 🥑

🚫 Myth: More post-workout protein = bigger muscles, always.
✅ Fact: There's only so much protein our bodies can use at once. Balance is key! 🔑

🚫 Myth: Want to lose fat? Skip carbs after your workout.
✅ Fact: Carbs refuel our energy, especially after intense workouts. So a little can help, even if you're watching your weight. 🍠

🚫 Myth: You NEED supplements to make the most of the "Anabolic Window."
✅ Fact: A balanced meal from real food can often do the trick! But always be careful if you're considering supplements. 🍎

Hope this clears things up! Any other questions or concerns on this topic? Comment below or DM me!

📚

10/10/2023

Muscle/Strength building is more than just a purely physical endeavor, but also about challenging yourself. 🤔

It's really a journey of "You vs. You"!

It's about pushing YOURSELF to be better each day. 🌅

Here’s 5 reasons why!

Setting Goals: Whether it's lifting a heavier weight or doing one more rep, it's YOU who sets those goals. 🎯 It’s like leveling up in a video game, but it’s your body!

Overcoming Fear: The first time you try a new exercise or lift a heavier weight, it can be scary. 😰 But each time you push past that fear, you learn that you're stronger than you thought! 💡

Persistence: Some days, your muscles might be sore or you might feel tired. 😴 But it's the choice to keep going, even when it's hard, that makes the difference. That’s YOU choosing to be strong. 💥

Celebrating Small Wins: Noticed your muscles growing a bit? Or did you just lift a weight you couldn't before? 🎉 It's all because of the hard work YOU put in. Celebrate it!

Learning from Mistakes: Not every workout will be perfect. 🤷‍♂️ Sometimes, you might not reach your goal, and that's okay! What's important is learning from it, adjusting, and trying again. 🔄

Every time you step into the gym or workout at home, it's a chance to be a better version of YOU. 🌟 It's not about comparing to others, but about challenging and surprising yourself. Embrace the "You vs. You" spirit and keep pushing your limits! 💪🔥🚀