Mackenzie Ludwig Program Design

Do you hate cardio?
If you answered yes, do you actually just hate running?
Because there are soooo many forms of cardio—the options are endless👏🏽
Want to incorporate cardio? Get your heart rate up and get a little sweaty in the middle of winter?
You don’t have to run!
Here is a non-exhaustive, small list of some other options that I just noted off the top of my head 🙌🏼
Pick one of these, or hit up a group exercise class, or drop me another option below 😘 @ Cincinnati

Not all goals have to be about changing the way your body looks 🗣
Before anyone gets up in arms, you can have aesthetic based goals, but it’s important that you look outside of those as well!
This can be:
☑️hitting a PR
☑️increasing mobility
☑️going to the gym 3 days a week
☑️having FUN in the gym
☑️not running mile after mile bc you think you *have* to
☑️adding more veggies to your meals
These don’t even have to be fitness related 👏🏽
I have some goals that I’ve pivoted, adjusted, and gotten excited about:
👉🏽get into the gym 4-5 days a week and have fun
👉🏽grow a healthy baby
👉🏽eat more veggies (now that they don’t make me physically ill)
👉🏽grow in my biz
It’s not all about the skin sack we walk around in every day, and we should give that body some more credit for the miracles it works for us at all times without us even thinking about it 🙌🏼
Got any non aesthetic goals? 👇🏼

Horizontal growth 👇🏼
If you’re like... wut are you talking about?
I mean literally growing horizontally 😂
For the first time in a long time my goals have to shift dramatically and include growing larger in more ways than just growing muscle tissue
Now, I’m growing a whole ass human 🤰🏽
And while I know this is literally one of the most miraculous things the body can do 👉🏽 it’s hard to shift away from some very lofty, specific athletic/aesthetic based goals that I’d set for 2021
Those goals have shifted, I’m elated to bring a little girl into the world, but I’ve also been doing my best to accept the weird middle ground of not yet having a “clearly” pregnant belly 🤷🏽‍♀️
The reality of rapid body changes and the miracle of life, I suppose.
Just here to share my thoughts, tell ya you aren’t alone if you’ve had a bad week (or tow or three), and goals can shift/grow/change and be just as wonderful 🤍
So, here’s some pics a pulled from my stories today. Dat belly is growing a baby, and at the end of the day the excitement outweighs the self conscious thoughts 👏🏽 @ Cincinnati

The pyramid of importance:
When my clients send their check ins they spend A LOT of time telling me about their biofeedback:
▫️sleep
▫️hunger cues
▫️stress
▫️digestion
& more!
Why? 👇🏼
Because these paint the bigger picture of what’s going on with the *entire* system and not just *in* the gym.
The goal is to improve as a whole—this means paying attention to what your body needs and what it communicates to you!
We start with biofeedback, work our way down the line until finally we discuss the actual workouts and the next weeks protocol 👏🏽
We’re a team.
We work to improve all aspects of health and wellness.
We have to build a strong base (plz picture a triangle again 😂), before we can work our way to the top top!