StephGroer

Education is cool but what do I do with it?!?!

Wrapping up this week's gut health education with my top tips & tricks on how you can make an impact on your own gut health today!

What has been the most interesting thing you learned about gut health this week? 👇

If only we did this sooner.......

Our first family photo session & all of us had a cold 🙈.

I have been wanting to get family photos since Asher was born but something kept coming up & we kept pushing it off.
...and now he's 10 months old!

That's 10 months of excuses, problems, & poor timing.

Even last week, little man caught a cold so we pushed it to this week - when we ALL had the cold.

Don't keep pushing off something you want to do/try/start! There will never be the 'perfect time', something will always be off & you will always have an excuse.

Humans are pretty adaptable & good at figuring things out as we go.

So just start, just jump, just go! You got this!

Big thanks to for how these sneek peek photos turned out!

Q: How should I train when I'm sick?

A: DON'T!!

The Groer household was hit HARD by a virus this week & we are all a bit under the weather.

When you are sick we want to rest, hydrate, & relax!

You're body is going through a lot trying to fight off a sickness, we don't need to add more stress by working out!

A few days off will not change anything!

⁉️Do you struggle with MOTIVATION to workout? Then KEEP READING!⤵️

Try this MINDSET SHIFT 👉 You need to earn your WORKOUTS days, NOT your rest days.

You can’t keep doing more, going harder, AND expect a positive adaptation & better results without paying attention to your RECOVERY.

As we train, our bodies start adapt to the increased stimulus we’re putting on our muscles. At the same time our level of fatigue is rising as well. At some point, fatigue levels rise above fitness levels & recovery capacity. This will disrupt your ability to perform & see physique changes.

This is why many of us find ourselves:
👎 lacking energy & motivation to train
👎 feeling run down
👎 start developing injuries
👎 unable to match/beat the reps/weight you’ve been hitting

Pulling back from training from time to time can be such a beneficial part of programming.
Some are ok taking full days off, others prefer a structured deload.

🌟Choose an option that will allow you to mentally & physically rest. We don’t want to mentally stress that we will 'lose progress' (which isn't true!) because we're not in the gym! The goal here is to REDUCE overall stress!

When should you pull back? I recommend tracking following items related to biofeedback:
- Resting heart rate
- Heart rate variability
- Perceived recovery scale rating
- Training performance
- Ability to overload consistently
- Soreness
- Motivation levels
- Sleep (quantity & quality!)
- Stress levels

When these markers start to decline, you need to rest!

⁉️How many rest days do you take each week??