Hint: if you are rushed for time, just read the bold print... Appreciate you making it to my blog.
Q: Should someone add a little
bit of mobility to a strength workout?
Should it be worked on separately?
A: This depends on the
movement individuality of the person. Some people are just more predisposed to
mobility restrictions: sit down jobs, long term poor posture, previous trauma
or injury, poor lifestyle habits, etc. A properly designed strength program can
do wonders to someone's movement and mobility capabilities. Vice versa, a
poorly designed and executed program can devastate mobility. So, with that
said, we have members work on their movement EVERYDAY. Whether the main workout
is more strength based or conditioning focused, daily we are implementing
specific mobility drills into the routine. If there are major restrictions, I
encourage daily work to remold the skill. It takes good repetitions to unlock
mobility issues. I also recommend that you stay proactive regarding specific
"mobility/flexibility" drills. Learn what your limiters/restrictions
are and consistently work to improve upon. Don't wait until pain surfaces.
Q: What's the best way to market
a new business and bring in clients?
A: HUSTLE YOUR ASS OFF! Constant
FB ads targeting your specific demographics, local speaking engagements, ask
your current customers for referrals, putting out valuable content showcasing
your skills, video marketing (tip of the day or showcasing your business in
action)... ABM...ALWAYS BE MARKETING if you want to grow your business from the
ground up.
Q: Is it better to have protein
before or after a workout?
A: It is important to have a small amount of protein
before the workout but coupled with adequate carbohydrates. Strength workouts
2:1 ratio carbs:protein (slice of toast w/2 tbls peanut butter), endurance
workouts like running 4:1 ratio carbs:protein (cliff bar). But these numbers
are just guidelines. Start here then adjust according to how your body
feels. It's usually about the same
post workout as well. Whether you use a protein powder or not, it's key to
ingest protein pre and post workout.
Q: Is it better to get protein from food sources versus a
powder supplement?
A: A supplement replaces food
sources so it is best to use whole foods as much as possible. I use a protein
powder a few times a week to "supplement" when I may need a quick and
easy protein source. I also like to add a vegan protein to a smoothie. For me, it’s easier on my digestion
versus whey. For the most part
though, the majority of your calories should come from natural food choices.
Q: What should eat/drink pre/post
workout?
A: So many options and it is key
to find what works for you. But here are some ideas: cliff bar or powerbar,
slice of sourdough toast w jam, banana w/tbls of peanut butter, 2-3 oz of
orange juice w/small scoop of protein powder, small bowl of oatmeal w/crushed
almonds, a banana with 1-2 scrambled eggs, etc. You want just enough calories
to give you energy but not too much where you feel bloated.
Q: What are the benefits of foam
rolling?
A: Anecdotally, I have used the foam roll in the training
of myself and others for over 10 years. "Foam rolling" is really
muscle tissue work. I think if you know what you are doing and working towards,
it can be very beneficial to your mobility and tissue health. If you are unsure
what to do, you could harm yourself.
I like hitting my quads, hip flexors, glutes, thoracic spine, lats and
calves with the foam roll. I use other tools like lacrosse balls, rolling
sticks and pvc pipes for more deliberate work. Benefits: blood flow, tissue
suppleness, wakes up the nervous system, movement flow, etc.
Q: Is there an absolute right way to split up muscle groups
for weight training?
A: Nothing will ever be "perfect". The key is
that you are getting results. The way you get results is by consistently
training, staying injury free and making slight changes to your program time to
time. So really, it's key to "change it up" every so often so the
body does not completely adapt to what you are doing. But these are slight
changes to the program. Tempo of the lift, set/rep schemes, 1 limb/2 limb
variations of exercises, different order of routine, etc. For example, for 3
weeks do 4 sets of 10 repetitions of your main lifts at a 3:1 tempo (3 seconds
eccentric:1 second concentric). Then for 3 weeks do 6 sets of 7, little heavy weight,
tempo is 3:3, 3 seconds eccentric:3 second concentric. Time under tension when
weight lifting is probably the most important component as this is what creates
the muscle fiber change. Again, the key is CONSISTENCY w/ slight changes.
