I see many common mistakes in my community and my listeners, and I only wish I could turn back time and have hindsight on my side. While I can't do that for myself, it is my pleasure to be able to do that for you. Falling into the same pitfalls that I did when I was fresh at lifting is something that I want to help you avoid, which is why I choose to point out the common mistakes I see to help you be as successful in your body as possible.
Setting Your Body up for Success
If you have stepped up your activity level but continue to fuel your body the same, there is a good chance that your body is not happy. By shifting your mindset around what you are actively doing and how much fuel your body needs to accomplish that, you will avoid Low Energy Availability and improve your Basal Metabolic needs.
By troubleshooting and changing how you are thinking about fueling your body in relativity to your activity, you will find the answers you are looking for to get out of these frustrating circumstances when it comes to strength training and nutrition.
Are you ready to fuel smarter in order to build strength, energy, muscle, and perform better? Let me know what you want to hear next in the comments section of the episode page.
Quotes
“I was eating, of course, but I really wasn’t mindful of how much energy I was expending through my training. Which was a lot.” (5:22)
“You sort of have to understand how these things can morph and then when supported by the community at large, especially when there is not a lot of context involved.” (12:07)
“Once women are in the menopause transition, and there is lower estrogen, it is harder to build muscle for a variety of reasons and if we are not eating enough food overall… one of the things that happen is we start to lose muscle tissue.” (15:34)
“You are going to perform a lot better in your training if you put more in your system than just coffee.” (21:24)
“Not every tool is a good idea for you, and this is where being discerning is really, really important.” (26:20)
Join the Strength Nutrition Unlocked Group Coaching Program Here
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Podcast production & marketing support by the team at Counterweight Creative
If You Want To Avoid Common Strength Training Myths, You Should:
Strength Training Myths Exposed
One of the first myths people often hear when they are first exposed to strength training is that they need to lift every day. This couldn't be further from the truth. Rest and recovery days are necessary for a sustainable lifting routine, and they should not be taken lightly. The improvements you will see in your results when you schedule in the time for a recovery day from lifting will speak for themselves.
Another common myth is that you have to confuse your muscles in order to see results. While it is important to have modifications in your lifting routine to keep your muscles adaptive, you can actually do yourself a disservice by confusing your muscles too much. A training plan that progressively overloads you while training towards your goals is the key to a strategy that works for you.
The Key Is a Progressive Plan
Another myth that I see my clients get caught up in all the time is that if their workout is not making them incredibly sore, then it is not working. While everyone feels soreness occasionally, pushing your body to the point where you are so sore that you are not enjoying your workouts anymore isn't benefiting anybody.
By creating a progressive plan, you can get more out of your lifting in the long run. Being more consistent, showing up without being extremely sore, enjoying your workouts, buying back more time, all without overdoing it, are just some of the benefits of avoiding these three common strength training myths.
What are some strength training myths that you have come across? Share them with me in the comments section of the episode page.
Quotes
“Not only do you get amazing benefits from strength training, but I really do believe that it is a catalyst for expansion in your life.” (3:19)
“If we want to build strength, we are going to have to progressively overload the training plan over time. There are multiple ways to progressively overload a training plan, but all this means in very general speak, is that we have to change up certain variables of the workout at a reasonable pace over time so that your body continues to adapt.” (13:18)
“If you have goals, and you are looking to increase mass or looking to increase strength or looking to increase speed, power, then its important that you spend enough time actually being exposed to those things so that you increase and improve.” (17:40)
“Your soreness is really not a great indication of how good the workout was… but it is pretty demotivating when you are incredibly sore all the time, or you are just wiped out all the time, it is very difficult to wake up the next day or two days later excited to do that next workout.” (21:57)
“If you are following a training plan that is well thought out, hopefully, it is progressing you as wisely as possible.” (22:48)
Find Out Which Program Fits You Best Quiz
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Podcast production & marketing support by the team at Counterweight Creative
Creatine can be one of the most beneficial supplements out there, especially for those who are physically active. However, there are a lot of myths and misconceptions about creatine. This is why I have invited ‘Dr. Creatine’ himself to the show today, to arm you with the knowledge necessary to decide if creatine is right for you.
If You Are Interested in Creatine, You Should:
Enhancing Athletic Performance With Dr. Scott Forbes
Dr. Scott Forbes is a researcher who focuses on sports science and various nutritional and training interventions that enhance athlete performance. He is an expert at examining nutritional and exercise interventions for optimal muscle and brain health in older adults and has worked as a personal trainer and athlete consultant for several professional and varsity level sports teams. He is passionate about helping those interested in creatine understand the science and reality behind the supplement so that they can make informed decisions for themselves and their health.
Understanding Creatine
Creatine is derived from three amino acids and is generally stored in muscle tissue. Creatine is beneficial for those who participate in high-intensity exercises, such as sprinting and lifting weights. It is not just for ‘meat heads’ or ‘gym bros’, and its benefit for bone health, muscle performance, and brain function are scientifically proven. Creatine works to enhance your muscle strength, not your muscle mass, which means it won't make you bulk up more than you want to.
The Science Behind Creatine
Dr. Forbes’s research specifically looks at the gender gap that has previously existed in scientific studies and works to prove that creatine is safe for both males and females of varying ages. Dr. Forbes wants to help others avoid unnecessary work ad complications when it comes to supplementing with creatine and dismiss the myths and misconceptions that can surround this supplement.
If you have considered taking creatine or want to get some real, scientific-based evidence into the benefits of creatine, this is an episode you cannot miss.
How does creatine play into your workout routine and supplementation? Have you experienced the benefits of creatine? Share your thoughts with me in the comments section of the episode page.
Quotes
“Over time, it has been the one supplement that has been shown to have a benefit. And there seem to be more and more benefits in regards to creatine, so that is why I have just stayed engaged with creatine and got more excited over the years, and now it has become a focus for the past five or six years in my research laboratory.” (7:26)
“There are so many myths and misconceptions associated with creatine, and I am just passionate about providing that information to whoever is interested in listening and trying to influence one person at a time.” (8:03)
“If you take a creatine supplement, you get about a 20% increase in the amount of creatine within your muscle. So you make that energy system just a little bit bigger, and then you can run a little bit faster, you can lift a few more reaps, and over time that can translate into bigger and stronger muscles.” (13:13)
“If you combine creatine with resistance training, you can enhance bone strength, particularly in post-menopausal women.” (17:35)
“Be patient, wait a little bit, and you will actually have bigger and stronger muscles over time.” (22:40)
Join the Group Strength Nutrition Unlocked Waitlist
Follow Dr. Scott on Instagram
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Podcast production & marketing support by the team at Counterweight Creative
LTYB 358: Hypermobility, Pain, and Strength Training with Nikki Naab-Levy
LTYB 351: Strength Training Risk vs Benefit
LTYB 350: Are You Eating Enough? Low Energy Availability in Sport