FitBySci
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01/18/2021
π»ππ ππππ πππππππ ππππ πππ πππ ππππ πππ π ππππππ ππ πππ ππππ πππ ππππππ ππππ ππππππππ πππππ ππ
A lot of coaches out there pride themselves on creating the PERFECT workout program that is GUARANTEED to get their clients shredded and muscular. They brag about having the best exercises, training splits, and rep/set schemes that are optimal for gains.
But what does it matter if someone has the βgreatest program in the worldβ if the client isnβt following it? The issues with these programs is that theyβre not client specific. Maybe the client has some aches and pains during the workout or has some physical limitations preventing them from sticking to the workout. Or what if the client is a beginner in the gym and the workouts are too long or too intense to keep doing day-in and day-out.
A lack of individualization for workout regimens can lead to issues with adherence. Catering the workouts to what the CLIENT likes and what they respond to is much more important than hitting the magic number of sets and reps. Asking and being receptive to client feedback is key not only to crafting a program, but also to maintaining adherence on your clientβs part. Treat them like a human being and be there to support them! Instead of focusing on your program, put all of the focus on the client. Building up their confidence in exercise and giving them the belief in themselves that they can accomplish their goals is MUCH more powerful than a βperfect programβ (1,2,3)
References π
1. Exercise self-efficacy - confidence - psychosocial components
2. Andersen LL et al. Influence of Psychosocial Work Environment on Adherence to Workplace Exercise
3. Brassington GS et al. Intervention-related cognitive versus social mediators of exercise adherence in the elderly.
08/27/2020
π ππππππ πππππππ πππππ π
Today we are celebrating another clientβs success story! Karen has been training with us for a few months now and she has seen some great gains along her fitness journey.π
Karen is a long distance runner and competes in marathons throughout the year. We were able to help her improve her PR time (from 1:42 to 1:38)πββοΈ
We used a few different training variables to help periodize her training blocks and help her achieve the best possible results! Drop sets, super sets, compound exercises - you name it!
Karen was able to provide us with a short testimonial:
"The various workout blocks that FitBySci crafted for me led me to being in the best shape of my life and beating my personal best half marathon time! Their ability to constantly tailor and customize a training program to help me reach my goal was exactly what I needed, and it's evident that it played a big part in my success. Thank you for setting me up with a great foundation for my training that I will carry with me to all of my future races and workouts!"
We have two goals with training our clients:
πMake sure that our clients are making gains. You come to us and we give you the tools to ensure your success!
πProvide our clients with the fitness knowledge to create a strong foundation to build upon with training down the road. We want you to continue to make gains after your training with us and set you on the path for great success in the future!
If you want to make a change in your life, reach out to us and we can help you!
Sign up at our website belowβ¬οΈ
www.fitbysci.com
POSTACTIVATION POTENTIATION
β What is this big fancy word βPost Activation Potentiationβ and how could it help you in your training?
β
Well this essentially means priming your muscles by starting your workout with a heavy load. This will potentially allow greater amount of muscle fiber involvement with later exercises and therefore would improve your performance!
π Two studies done in 2018 and 2019 looked into the effects of PAP on total amount of volume and both studies concluded that incorporating PAP resulted in a greater volume completion
π Anyone could incorporate this technique by starting off their workouts with sets upwards of 90% of their 1RM. We recommend doing a set of 1-3 reps at an RPE of 8-9.
EAT SPICY FOODS TO GET STRONGER?!
βοΈ Yes, you did read the title correctly. Iβm sure youβre thinking how in the world can spicy food impact my strength?!
βΆοΈ Well it all starts with capsaicin - the chemical compound that adds spice to food. When capsaicin is absorbed, different physiological events start occuring, some of which may theoretically benefit our exercise performance!
π¬ A 2019 study done by De Freitas et al. took several participants and had them ingest capsaicin-like substance 1 hour before exercise and right before warm-ups. Exercise protocols were as follows:
βͺοΈ 5km run performed in intervals (HIIT) with 1 min rest intervals
βͺοΈ Squats @ 70% 1RM to failure for 4 sets
β
The researchers found that those who ingested capsaicin had decreased RPE, heart rate, and greater # of reps performed on the squat. Another study done in 2018 found similar results in terms of beneficial effects of capsaicin supplementation.
π° Other studies have shown promise for capsaicin with regards to increasing energy expenditure, which can potentially give capsaicin a role in fat loss supplements in the future!
β οΈ While the studies have shown promise, all the research is still fairly new and not enough has been done to have individuals start supplementing with a bunch of spicy foods. Perhaps in the future, capsaicin will be found in supplements on the market or recommendations for eating spicy foods will be established to help facilitate some serious strength gains!
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