Maybe your friends won’t stop talking about their newfound love for spin classes. Or, perhaps you’ve passed by a cycling class at your gym and found yourself intrigued by the upbeat music and synchronized pedaling.
Whatever piqued your curiosity, you’re not the first to ask, what is a cycling class, exactly?
In short, a cycling class (often called a spin class) is an indoor, group fitness session led by a trained and certified cycling instructor. Participants ride stationary bikes designed to mimic outdoor cycling, delivering a heart-pumping cardio workout in a fast-paced, high-energy setting.
Wondering if a spin class is right for you? We’re sharing all the details of what this energetic cardio burner consists of to help you decide.
What Really Happens in a Cycling Class?
If you want to walk into class like a pro that first day—we get it. Here’s what you can expect in a typical cycling class:
Warm-up – You’ll start with a brief warm-up that involves light pedaling to slowly raise your heart rate and loosen your muscles.
Intervals – Next, you’ll put the pedal to the metal for about 40 minutes in a series of cycling intervals. This can include high-intensity sprints or uphill climbs. Your instructor may also incorporate sitting and standing positions to engage different muscle groups.
Cool-down – After completing the main workout, your instructor will guide you through a five to 10-minute cool-down, where you’ll significantly slow your pedaling and your heart rate will return to its natural rate. You may also perform some light stretches to reduce post-exercise muscle soreness and improve your muscles’ range of motion.
Benefits of a Spin Class
If you need a little more convincing before you jump on the cycling bandwagon, that’s okay. There are plenty of perks that come with incorporating spin classes into your regular workout routine, including:
Improving cardiovascular endurance – Cardiovascular endurance is your body’s ability to supply oxygen to your muscles during sustained physical activity. While you might not be able to keep pace with your instructor during your first couple of classes, you’ll notice that your stamina improves over time, allowing you to keep up for longer stretches, ultimately boosting your cardiovascular endurance.
Strengthening leg muscles – As you maneuver through different resistance levels and speeds, you’re giving the entire lower body a thorough workout. Every downstroke works your glutes, quads, and calves while the upstroke targets the hamstrings and flexor muscles.
Burning calories – A 45-minute cycling class can burn anywhere from 350 to 600 calories—or more—depending on factors like your body composition and workout intensity. That’s just as impactful as going on a 45-minute run, but with less stress on your joints.
Can a Beginner Do a Cycle Class?
Absolutely! Another benefit of spin classes is that you can choose from a variety of classes when you sign up. Oftentimes, there are classes better suited for beginners, such as Intro to Cycling or Rhythmic Spin (more on that below).
However, if your gym only offers one or two types of sessions per week, you can always let your instructor know you’re new to cycling, and they can help you make modifications as you go.
Types of Cycling Classes
Not sure which type of spin class is right for you (or which types even exist?) Some common styles of cycling classes include:
Endurance – These classes are designed to boost your stamina and cardiovascular endurance. They maintain a steady pace over longer periods, making them suitable for all fitness levels.
Rhythmic – Featuring high-energy music, rhythmic cycling classes often incorporate upper body movements and choreography. They’re the perfect choice for those who enjoy an electric atmosphere and want to have fun while burning calories.
High-Intensity Interval Training (HIIT) – Like other HIIT workouts, this type of spin class maximizes the amount of calories burned in a shorter time frame. Throughout the class, you’ll focus on intense bursts of pedaling followed by short recovery periods.
Fusion – If you’re interested in combining strength training with cardio exercise, a fusion spin class might be just your style. During the class, you’ll alternate between cycling on the bike and performing weighted and bodyweight exercises off the bike for a complete total body workout.
Take a Spin at a Cycling Class with Chuze Fitness
Spin classes are an excellent way to switch up your usual fitness routine. They help build muscle, pack a serious cardio punch, and can keep your metabolism revved up to 14 hours after you’re done. That feels like a win-win-win.
At Chuze Fitness, we have a range of classes and activities you’ll love, from indoor cycling and strength training to pickleball and lap swimming. No matter where you are in your fitness journey, we’ve got the gear, the support, and the expertise to make sure every workout feels like a victory.
Ready to experience Chuze for yourself? Check out our gyms in San Diego, Cypress, Fontana, and more! Find the closest location near you and start exploring our amazing facilities today!
Sources: NIH. The Effectiveness of Post-exercise Stretching in Short-Term and Delayed Recovery of Strength, Range of Motion and Delayed Onset Muscle Soreness: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8133317/
Bicycling. The Different Types of Cycling Workouts and How They Boost Fitness. https://www.bicycling.com/training/a45416992/types-of-cycling-workouts/
Business Insider. Why you should try indoor cycling — a low-impact workout with major benefits. https://www.businessinsider.com/indoor-cycling-exercise-benefits-2018-6
NIH. A 45-minute vigorous exercise bout increases metabolic rate for 14 hours. https://pubmed.ncbi.nlm.nih.gov/21311363/
Reviewed By:
Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.
Hi friends! Happy Friday! How was your week? Ours was a good one. Lots of fun events with the kids and we’re headed off on a holly jolly adventure this weekend.
I can’t even believe Christmas is a few days away. How are we feeling, friends?? Are you ready? I totally feel like it snuck up on us this year, and while I think I’ve done a lot, I still feel like there’s so much to do. I’m trying to just take a step back, breathe, and rememebr the true reason for the season and not get too wrapped into the stress behind it all (even though it can be a lot). We’ve got this, friends!
It’s time for the weekly Friday Faves party. This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.
12.20 Friday Faves
Fashion + beauty + random:
(Holiday nails with Liv! While this won’t be a regular thing – dance competitions start in January and she can’t have anything on her nails – it was a fun little Christmas activity)
If you’re shopping for last-minute gifts, here are some ideas from this year’s gift guides:
Holiday goodies from my friends at IHP, including my fave chocolate cherry squares:
My friends at Sakara sent some meals to enjoy this week and they’ve been a lifesaver with everything going on. They’ve added some new meals to the menu, and they’ve all been beautiful, fresh and super flavorful. If you’re curious about treating yourself with some meals, you can check it out here and use GINAHSAKARA for 20% off.
Lifewave patches! I really appreciate all of the extra energy I’ve had lately with the holiday events and planning. You can get yours here and check out my post here.
When you’re working toward nutrition and wellness goals, the holidays can be tricky. How do you find the right balance between getting the nutrients you need to succeed and enjoying your favorite food traditions?
Fortunately, this low-sugar pumpkin pie from food creator Kelton Maloy helps you hit those macro goals and enjoy the traditional taste of pumpkin pie!
Whether you’re looking for a post-dinner treat everyone will love or a healthier dessert option throughout the week while you binge classic holiday movies, this is a good option.
2 tablespoons sweetener (e.g., erythritol, stevia, or monk fruit)
1 cup milk (whole milk or 2% is recommended)
2 whole eggs
1 premade pie crust (9-inch, refrigerated or frozen – if frozen, be sure to thaw it completely!)
Instructions:
Preheat the oven to 350°F (175°C).
If using a refrigerated crust, let it sit at room temperature for about 15 minutes to soften. If using a frozen crust, make sure it’s fully thawed according to package directions. Gently ease the crust into your pie pan.
In a large bowl, whisk together pumpkin puree, cinnamon, nutmeg, salt, protein powder, sweetener, milk, and eggs until smooth and well combined.
Pour the pumpkin mixture into your prepared pie crust.
Bake for 45 minutes, and place foil over the crust and bake for another 15-20 minutes, or until the filling is firm and set at the edges, and just slightly jiggly in the center. (Since we’re using milk and a premade crust, it’s a good idea to start checking around the 50-minute mark.)
Let the pie cool completely before serving. Enjoy!
It’s that time of year again—holiday parties, festive activities, and delicious treats everywhere you turn.
We know how hard it can be to navigate the holiday season without derailing your goals + still enjoying yourself so we have some tips to help!
1. MOVE APP – Wherever you are it is
The holidays are already so busy and chaotic with holiday shopping, family in town, etc. so finding time to go to a workout class is the last thing you want to stress about.
That is why I created my MOVE app so you can do workouts at home, while you are traveling, or wherever you go. MOVE app is a mobile phone app so as long as you have your phone, your workouts are with you wherever you go!
2. Crave-Worthy & Guilt-Free Recipes
Who says healthy eating during the holidays has to be boring? My Holiday Survival Guide is packed with delicious recipes that are not only aligned with your goals but also help curb those cravings.
From guilt-free desserts to nutritious twists on classic holiday dishes, you’ll find plenty of options to satisfy your taste buds without sacrificing your progress.
3. Plan Ahead & Make Smart Choices
Before heading to a holiday party, take a moment to plan out your approach. Fill up on protein filled foods beforehand to avoid overindulging on empty calories later. Opt for healthier options like veggies and lean proteins at the party, and allow yourself a small treat or two without going overboard. Remember, it’s all about balance! You can also bring something from the Holiday Survival Guide to your holiday parties so you can indulge in something that for sure won’t disrupt your goals!
4. Stay Hydrated + Get Plenty of Sleep
Even during all the holiday festivities, don’t forget to take care of yourself. Stay hydrated by drinking plenty of water throughout the day, especially if you’ll be enjoying some cocktails at parties. Aim for at least 7-8 hours of sleep each night to support your overall well-being and help you resist the temptation of unhealthy snacks when you’re tired.
Check out our Slumber Party Sleep Boost for a delicious treat before bed + fall asleep in 30 min! No more tossing and turning! Also, if you are looking for a holiday version, check out the Sleepy Time Peppermint Hot Chocolate recipe here!
Don’t let the holidays derail your progress—embrace the season and enjoy every moment guilt-free!
I’ve read the whole Dark Tower Series, It, The Shining, Doctor Sleep, and my favorite movie ever is based on his novella, Rita Hayworth and the Shawshank Redemption.
So, at the behest of multiple friends who told me it’s their favorite book, I finallystarted reading 11/22/63.
Here’s the head-exploding premise:
On November 22, 1963, three shots rang out in Dallas, President Kennedy died, and the world changed.
What if you could change it back?
Stephen King’s heart-stoppingly dramatic new novel is about a man who travels back in time to prevent the JFK assassination—a thousand page tour de force.
Like every good nerd, I’ve dedicated way too much brainpower to hypothetical time-travel, the butterfly effect, and changing the past. I bet you have too.
Time-travel is such an alluring idea because our brains can’t help but think about “the road less traveled” and “what if I had done X instead of Y?”
Which brings me to today’s newsletter topic.
Accepting that some paths are closed is incredibly freeing.
Some Paths are Closed
My friend Tim Urban over at WaitButWhy.com put out this graph about the life choices we’ve made up until today, and the branching paths open to us tomorrow:
It’s really easy for our brains to hyperfocus on all the black lines in our past: the paths closed to us, the decisions we didn’t make, the decisions we made and how our life often feels “determined” right now.
“Because of how I did this in the past, that’s just how things are.”
“It’s a shame I never did XYZ, now it’s too late. I have so much regret!”
“I don’t deserve to be happy because of this mistake I made”
We often forget that it’s only possible to connect the dots of our life looking backward, in which we made every decision with the best information we had at the time.
So let’s talk a bit about those black lines and green possibilities.
Maybe Some Paths ARE Closed!
I bring all of this stuff up to make two points.
Author Chris Guillbeau, who heavily inspired my love of travel and influenced how I built Nerd Fitness, put out an essay recently aboutcelebrating closed doors.
We’ve all heard the stories about people who start certain careers later in life.
An example would be, “It’s never too late! Samuel L. Jackson didn’t get his breakthrough role in “Pulp Fiction” until age 46.”
And Chris points out that sometimes…it IS too late:
While these stories are inspiring, the “it’s not too late” lesson is not universal. Sometimes it IS too late! To believe otherwise is to believe in a fantasy.
Some things in life have real deadlines—not all, but some.
In other words, sometimes we often hold onto something that we know we’ll eventually do “some day,” and maybe we are refusing to accept the reality that…yeah, it IS too late.
Maybe we keep holding onto hope that we’ll eventually run a marathon…even though we hate running.
Maybe we keep holding onto hope that we’re going to write that cookbook…even though we don’t actually like cooking anymore.
Maybe we can decide that a few paths ARE closed to us. We can accept this.
It’s okay to accept that maybe a dream we had when we were in our 20s is okay to die.
However, it’s equally tragic to assume that “it’s too late” to make any changes in our future, and that it’s already determined.
Betrand Russel once said “You’re under no obligation to be who you were five minutes ago.”
As Chris says:
“It’s not too late” for lots of things, and that’s great. But sometimes it is, and that’s okay.
It’s not too late to learn something new. It’s not too late to try new things.
But it might be too late for specific paths, and that’s perfectly fine.
In fact, it’s worth celebrating.
Letting go of certain paths, or accepting that some paths might be closed to us can clear the space to make a different decision for life moving forward.
We can’t travel back in time to stop the Kennedy assassination.
Some of life’s paths are now closed to us.
That might be okay!
Instead of spending more brainpower regretting our closed black paths, we can get to work on deciding which green path we’re going to take next.
-Steve
PS: Need guidance and accountability to reach your fitness goals? Nerd Fitness has helped 10,000+ humans over the last 8 years with 1-on-1 online fitness coaching.Click here for more details.
ultimate New Year’s Resolution Checklist +Click to Enlarge
When it comes to New Year’s resolutions, you’re likely to see quite a few goals that involve weight loss, body composition targets, and PR’s on various compound lifts. While there’s nothing wrong with these objectives, I want to provide 23 alternative New Year’s resolution goals, specifically ones that involve more subtle yet undervalued training components for advanced lifters, athletes, fitness enthusiasts, and general populations.
1. Maximize Covid, Home, & Bodyweight Workouts
If 2022 taught us one thing about fitness and training for 2023 it’s that we don’t always need to have access to a full-scale commercial gym to get a great workout and reach our fitness goals. In fact, even with just a few basic training tools like a pair of dumbbells, kettlebells, water jugs, or even just properly performed bodyweight drills, everyone from beginners to advanced athletes can make physiological improvements.
The key is learning how to adapt and progress your workouts by focusing on elements other than weight and total load lifted. Performing just bodyweight exercises or movements with very light loads while focusing purely on form, quality of movement, full body tension, and muscle mind connection can do wonders not only for cleaning up your body mechanics but also for improving strength and muscle. Learn more about bodyweight training and maximize your workouts with limited or no equipment with our Bodyweight Training Redefined program.
2. Avoid Injuries and Train Pain Free
If you’re truly looking to optimize your health, performance, fitness, physique, and overall physiological function, the goal for any lifter and athlete moving into 2023 should be to avoid injuries and train in a pain free manner. Recent research on pain science and body mechanics suggests that a majority of the musculoskeletal pain, discomfort and injuries we experience is directly related to our body mechanics. Read more about pain science and body mechanics here.
With that said, nothing brings your training progress to a halt faster than injuries, pain, tweaks, and joint trauma. Yes, the goal of minimizing pain and injuries is easier said than done particularly if you train under high intensity and high load conditions, however, there are various steps that can be taken to ensure success. Daily Member workouts here.
3. Improve your Technique, Body Mechanics, and Muscle Function
Improving your body mechanics, eliminating dysfunction, and cleaning up your movement patterns is probably the single most effective training strategy you can have not only for maximizing joint health and injury prevention but also for optimizing your physique, strength, muscularity, and performance. That’s because proper mechanics allow the individual to properly target their muscles and stimulate functional strength and size with each and every repetition rather than using garbage reps which destroy the joints. Read more about maximizing your reps here and about improving body mechanics and muscle function in my book Movement Redefined.
4. Eliminate Asymmetries and Imbalances
Similar to the previously mentioned goals, eliminating asymmetries and imbalances is another critical component for maximizing progress in the gym while avoiding injuries, pain, and training stagnation. While achieving perfect symmetry and balance is impossible, the presence of significant imbalances in the body inevitably leads to further degradation of body mechanics and various compensation patterns that over time can trigger a number of musculoskeletal and physiological repercussions.
One of the best ways to prevent this is to slow your movements down by incorporating eccentric isometrics into unilateral exercise variations (i.e. single arm and single leg exercises) which brings me to my next point.
5. Train with Eccentric Isometrics
I’ve been in this industry for over 18 years and I can honestly say beyond a shadow of a doubt that eccentric isometrics are the single most effective training method in existence. Here are two of my NFL athletes demonstrating a proper eccentric isometric single leg squat.
The reason eccentric isometrics are so effective is due to the emphasis on the slow and controlled eccentric phase (as well as the pause in the stretched position) that optimizes sensory feedback from muscles spindles and other proprioceptive mechanisms. This maximizes kinesthetic awareness and sense of feel such that the lifter is able to fine-tune their mechanics and master their movement. As a result not only is greater stress placed on the targeted musculature but, injuries, inflammation, and joint trauma are minimized as the body learns the most efficient way to move and these improved movement patterns are incorporated into both strength training and everyday life. Read more about mastering your movement with eccentric isometrics in my new book Movement Redefined.
6. Master The Big 7 Foundational Movement Patterns
Learning to master foundational movement patterns such as the “BIG 7” which include the squat, hinge, lunge, horizontal pull, horizontal push, vertical pull, and vertical push will do more for your training than focusing on any other exercises. Becoming efficient at foundational movement patterns will not only allow you to gain an incredible amount of functional strength and size, your body will also be ready for any physical task, sport, activity, or challenge your throw at it. And yes mastering the “Big 7” is most effectively accomplished by employing eccentric isometrics. Read more about Mastering the “Big 7” here.
7. Train Full Body More Frequently
Another critical component for mastering one’s movement revolves around repeatedly practicing and frequently training the foundational movement patterns. In other words, perfect practice makes perfect. However, ensuring your body doesn’t break down as a result of such frequent implementation of compound movements requires the incorporation of eccentric isometrics into one’s training as this allows the lifter to train at a higher frequency while maximizing recovery and minimizing joint stress. As an added bonus, recent research suggests that higher frequency training involving full body routines may provide superior results to split routines in terms of muscle growth, strength gains, and body composition as well as hormonal changes. Read more about training frequency, periodization, programming, and more here.
8. Become More Efficient at Eyes-Closed Strength Training
Eyes-closed training is something I frequently incorporate with all of my clients and athletes. That’s because it improves movement mechanics and muscle function.
In fact I’ve seen it do wonders for my clients and athletes almost immediately. The reason is that closing your eyes on any exercise forces your muscle spindles and other proprioceptive mechanisms to work overtime in order to stabilize the movement and control the load. In other words, it teaches the lifter to rely more on kinesthetic awareness rather than sight. Instead of watching your way through the movement, feel your way through the movement. This is further emphasized when combined with eccentric isometric protocols. Learn more about eyes closed training here.
9. Improve Your Foot and Ankle Mechanics
Foot and Ankle Training is one of the most neglected components of strength and performance. If the feet and ankles aren’t functioning properly (which most individuals’ are not) then all components of movement performance, strength, and fitness, are compromised. Simply put, if the feet and ankles are out of sync it will be impossible to perform any lower body exercise correctly. You’ll be squatting, hinging, lunging, jumping, running, and even walking with faulty mechanics which can lead to a number of potential injuries throughout the kinetic chain.
While there are a number of drills and exercises I use to address this, for this one movement I frequently implement a drill I refer to as the single leg swap/single leg switch. Since introducing this exercise to the fitness community several years ago on T-Nation, it’s gained great popularity in mainstream strength and conditioning settings as well as physical therapy circles. That’s because it’s one of the most effective drills for correcting various forms of foot dysfunction.
Here’s one of my awesome clients and national figure competitor Leslie Petch demonstrating an advanced variation as she holds a single leg eccentric isometric squat.
Make it a goal in 2023 to master your foot and ankle mechanics and watch your quality of movement improve immensely. To learn more about fixing your feet and ankles check out my Ultimate Foot and Ankle Manual.
10. Improve Your Posture
Whether we want to admit it or not posture plays a critical role in musculoskeletal health and overall physiological function. Up until recently this argument was based primarily on anecdotal evidence. However, recent scientific research has demonstrated that posture and spinal alignment have an even greater impact on injuries, pain, inflammation, and muscle function than previously thought. Here’s an example of a posture enhancing rowing exercise as demonstrated by one of my MLB pro baseball players Austin Meadows.
Besides working on spinal alignment and positioning during your resistance training and exercise regimen, implementing a handful of postural drills per day can do wonders for enhancing your spinal alignment and overall health. Try performing single leg stands, eccentric isometrics bodyweight squats, bodyweight hinges, band rows, and bodyweight lunges periodically throughout the day. Also, avoid sitting for longer than 60 minutes at a time without moving around and taking the time to address postural mechanics for at least 30 seconds. Learn more about the impact of posture on pain and injuries here.
This is something I’ve addressed over the years but it’s worth repeating. If you have to foam roll, stretch, massage, and perform various forms of soft tissue work on a consistent basis this is a strong indication your movement patterns and muscle function are producing inflammation, tightness, and muscular spasticity. Contrary to what the fitness industry would have you believe, this is anything but normal and should never be accepted as common practice. Performing these various forms of “supposed” therapeutic modalities is a common case of treating the symptoms rather than the cause. Fix your movement patterns, eliminate dysfunction, and watch the symptoms fade.
On a similar note, I’ve been asked quite a bit over the last few years why I never post videos on foam rolling, corrective exercises, soft tissue work, stretches, mobility drills, and joint mobilization exercises. The reason is simple. I never use them on myself or my clients as they simply have no need for these suboptimal methods as their body’s don’t require any such modalities. All of the therapeutic benefits they need are produced from properly executed foundational movements. If, in fact, my clients needed any of the above mentioned modalities it would simply be an indication that something is amiss with their training and body mechanics.
If you really want to enhance your quality of movement try incorporating eccentric isometrics on foundational movement patterns into your routine. This will provide better therapeutic benefits than foam rolling, soft tissue work, and stretching without the negative repercussions of repeatedly desensitizing your muscle spindles and pain receptors from over-manipulation – an unfortunate side effect of foam rolling and stretching. Learn more about detecting dysfunctional movement patterns here.
Learn more about Daily Member Workouts with TRAINING REDEFINED which is guaranteed to help you reach your 2023 fitness goals and more.
12. Keep Your Immune System Strong by minimizing inflammation.
This is something you’ve probably heard a thousand times this year as boosting your immune system is one of the keys to staying healthy during this Covid epidemic. Yes, that means taking a vitamins C and D, and Zinc as well as eating lots of fruits and vegetables. You’ll likely want to include apple cider vinegar, Manuka honey, and curcumin for additional immune support. It’s also important to get high quality sleep and avoid processed foods and sugar.
However, one key element that many folks forget about when it comes to maximizing their immune response is keeping inflammation levels low. One of the best ways to do this is to improve your muscle function and body mechanics. Yes I know that sounds a bit crazy but our muscles are the largest endocrine organ of the human body and can ultimately impact our entire physiological health.
If our muscle tissue is healthy and functioning optimally then our whole body will likely be healthy. However, if our muscle function is off then this increases systemic levels of inflammation and oxidative stress which have a direct impact on immune function and overall health as inflammation is linked to just about every sickness & disease in existence. Read more in my book MOVEMENT REDEFINED .
13. Walk 30 minutes everyday
Humans are meant to walk and move around not be sedentary and sit all day. Yes getting your daily workouts and putting in your 1 hour at the gym is critical however not enough can be said about staying active throughout the day by walking around and getting light physical activity interspersed throughout the day.
Make it a goal in 2023 to accumulate at least 30 minutes of walking everyday. The good news is it can be broken up into a several 3-10 minute walks over a 12-24 hour period. In fact, this is likely superior to one longer 30 minute walk as you’ll have more frequent metabolic spikes that will likely improve your body composition and energy.
14. Activate Daily
Take 3-10 minutes every day and perform a few activation drills that target posture, body alignment, muscle lengthening, balance, symmetry, and stability. For instance I have all of my clients and athletes perform a few bodyweight drills such as single leg stands, bodyweight squats, bodyweight lunges, single leg RDL’s, plank variations, glute bridges, pushups, and lateral lunges, on a daily basis all performed in an eccentric isometric fashion.
Here’s an example of a very effective sprinter single leg stand activation drill shown by NBA All-Star Joe Johnson.
Besides keeping your muscles loose and eliminating any muscle tightness that frequently accumulates from sitting, you’ll also find you improve your neuromuscular efficiency ultimately allowing you to go heavier and harder when you actually perform your strength workouts. Read more about daily activation workouts here.
15. Stop Obsessing About Progressive Overload
Obsessing about progressive overload is one of the single biggest mistakes any lifter can make as you inevitably get more and more focused on demonstrating strength rather than building it. Yes, gradually improving your numbers over time is important in order to continually build strength and size but obsessing over it at the cost of sacrificing form and technique will do very little other than increase your chance of injury. Focus instead on improving your technique and muscle activation. Then you’ll actually be building strength rather than just demonstrating it. Full Functional Weight Training program here.
As a result you won’t have to force progressive overload as you’ll find it happens very naturally since your body will be easily capable of adding 2-5% to your lifts. On a side note this also means you’ll likely need to ditch your basic periodization models with specific number goals for each workout as attempting to stick to such a rigid system leaves little room for physiological fluctuations to occur. Read more about Periodization & Exercise Programming here.
16. Do more Single Leg Training
Single leg training is one of the most undervalued training methods. Yes, you won’t be satisfying your ego by lifting the same heavy weights you would on bilateral movements however your joint health, muscle growth, strength, symmetry, stability, and activation patterns will improve tremendously.
Additionally, if you only have access to light weights or a few dumbbells or even water jugs you’ll be surprised how far light loads will go when performing single leg exercises. In fact, a few perfectly executed eccentric isometric single leg squats and single leg RDL’s with just bodyweight will humble even the strongest and most advanced athletes. Read more about single leg training here.
17. Cut Your Reps in Half
If you really want to increase the quality of your workouts while building functional strength and hypertrophy I highly recommend cutting your numbers of reps in half. Instead of mindlessly shooting for 8-15 traditional repetitions using low quality muscular contractions, try performing 3-8 reps with slow and controlled eccentric isometrics.
In fact a set of 3-8 eccentric isometric reps if performed properly will likely take substantially longer than a traditional set of 8-15 reps since the total time under tension per repetition will be significantly higher. Additionally, don’t be surprised if cutting the reps back and slowing the reps down exponentially increases the intensity of your workouts as quality not quantity is ultimately what dictates training intensity. Read more about the best rep ranges for training here.
18. Target Your Oblique Slings
Whether it’s low back pain, hip issues, misalignment throughout the kinetic chain, poor neuromuscular efficiency, or simply faulty body mechanics, training your oblique slings will provide a tremendous benefit for any and all individuals. In fact, oblique sling activation patterns simply highlight and utilize movement patterns that mimic the most foundational activities we see in everyday life including running, hitting, kicking, throwing, and more.
Unfortunately most folks tend to lose these abilities unless they’re playing sports or consistently implementing them into their training. Make it a goal in 2023 to start incorporating oblique sling exercises at least a few times per month and watch your quality of movement improve greatly. Read more about oblique slings here.
19. Start Incorporating Explosive Training
Explosive movements are often equated with athletic performance training. While its important for athletes to incorporate these into their workouts for specificity of training purposes for their sports, it’s arguably equally as important for individuals of all walks of life to consistently perform explosive movements.
In fact, one of the first things we tend to lose as we age is our ability to activate fast twitch fibers as well as our ability to produce and absorb high levels of force and torque. Explosive movements such as explosive eccentric isometric jumps, Olympic lifts, medicine ball throws, and sledge hammer drills will prevent this degradation, while improving our muscle function.
20. Do Sprints
Similar to explosive movements described above, the ability to sprint is one of the most fundamental human skills we lose very rapidly once we stop performing it.
While it’s not entirely necessary to perform maximal exertion sprints each workout, performing a handful of 70-90% effort short duration sprints/fast runs periodically can do wonders not only for maintaining fundamental human motor programs but also for enhancing body composition, conditioning, and fast twitch muscle activation. More Sprint Workouts here.
21. Use Eccentric Overload
If your goal is to maximize strength & size in 2023 then you’ll likely want to periodically incorporate eccentric overload into your training. In fact the research is pretty clear on this indicating that periodic use of eccentric overload (handling greater than your 1RM for the lower phase of the movement) not only helps prevent injuries but it’s one of the most effective techniques there is for triggering muscle hypertrophy. Read more about Eccentric Overload here.
Unfortunately it’s not always the most practical or easiest thing to find a competent training partner to help you with these eccentric overload methods and heavy negatives. But never fear, we’ve got you covered with dozens of self-assisted eccentric overload exercises. Make sure to explore my website for multiple articles on how to incorporate eccentric overload without the use of a training partner on upper body workouts, leg workouts, and even bodyweight workouts.
22. Follow the 80/20 rule
It’s always a tricky balance to find the right ratio of foundational movements with novel exercises. It’s easy to go from one extreme to the other focusing only on a few basic lifts and never challenging your nervous system with foreign stimuli, or going in the opposite direction and only using advanced and novel variations while forgetting about the basics.
In reality we want to focus a majority of our training on the basic foundational movements while still periodically including unique and advanced variations to both expose and address imbalances and weakness that may have otherwise gone unnoticed. With that said I use the 80/20 principle with 80% of my exercises for my athletes being basic foundational eccentric isometrics and the other 20% involving unique and advanced movements. Read more in full article.
23. Bulletproof Your Body with Injury Encyclopedia
To kick off 2023 we launched our brand new BULLETPROOF BODY Injury Encyclopedia program. This is the ultimate program to become pain free by treating, preventing, & healing any injury from head to toe. This program includes 900+ Exercises and nearly 50 different programs each designed specifically to make your body full bulletproof so you can train injury free and pain free for the coming years.
It’s “Tasty Tuesday”, where every week we bring you new, fresh, local, healthy recipes and food tips. Find out what is in season, and what will keep you fuelled during and after your work outs!
*NOTE: This will be the last of the weekly recipes, but the archive will stay!*
During isolation, I had a baguette, that immediately went too hard to eat on it’s own, so I figured I should slice it up and make it toasty.
These are great as an appy, or for pass hors d’oeuvres – but I honestly ate them all myself.
Make Your Meal Even Healthier Tip:
I had a package of mixed mushrooms at the time, but if you can find some fresh wild ones in season (like morels or chanterelles or blue foot mushrooms) you can use those too!
Click through for recipe!…
Make 12-15 Crostini
INGREDIENTS:
– 250g of mixed mushrooms (or mushrooms of your choice) – 1/4 cup tofu (soft) – 1 tbsp non-dairy milk – 2 tbsp nutritional yeast – 1 small shallot, finely chopped – 1 tbsp fresh thyme, chopped – 2 tbsp of olive oil – salt and pepper – juice of half a lemon or about 1.5 tbsp – baguette, sliced and toasted into crostini -chopped parsley for garnish (optional, can use more thyme as well)
INSTRUCTIONS:
In a blender, combine the tofu, nutritional yeast, non-dairy milk, and lemon juice until it is smooth and pureed. (if it’s too runny, you can add more tofu and blend, if it’s too thick, add more milk. You want it to be like a semi-thick sauce.)
Clean the mushrooms according to their type, and chop roughly.
Heat a tbsp of the olive oil in a pan and then add the mushrooms. Give them a sprinkle of salt and stir, cooking them until they have released their liquid, it evaporates, and the mushrooms begin to brown.
Remove from pan to a cutting board and let cool slightly, then chop them one more time.
In the same pan, heat the rest of the olive oil, and then add the shallots, cooking for a few minutes until they start to becoming translucent, and add the fresh thyme after a minute of cooking.
Remove the pan from heat. Add the mushrooms and the tofu mixture, and fold all together.
(You can put this in the fridge now if you want to make this ahead of time, and serve the next day. Just reheat it to serve!)
Plate the crostini and spoons a tablespoon or two of the mushroom mixture and then top with optional thyme or parsley and serve!
ENJOY!
Let us know if you make this recipe by posting it on instagram or twitter and using the #LiveBarreLife hashtag! And if there are any specific meals, fruits, veggies, or meats, you’d like to see on the blog!
Dear reader, if it’s not too late, I wish you a superb new year. Xmas ’20 came and went and is but a speck in the rear view mirror of an annus horriblis, but Santa kinda didn’t show up. Yes, it was different partly due to the pandemic having robbed us of the warm fuzzy festive experience that anchors the end of each year… but personally speaking, I have now become a Mum, and everything has seismically changed overnight. To others, there’s likely nothing revolutionary in my experience, but it’s new to me, and I’m overwhelmed by the intensity of it. My priority is this little bundle of love, and external experiences / material items seem less important than they’ve ever been. Whilst my body is recovering, my fitness activities are limited, and mainly anchored around long walks with a pram, as anything more hardcore is off the cards for now. So this year’s list is a post-xmas, New-Year-sales kinda list (and there are some decent bargains to be had!) tilted mainly towards my new lifestyle; gentler, slower fitness and wellbeing, with the little one in mind! Here’s a ‘top 8’ of things that I’ve found essential during pregnancy for slow fitness during Covid, relevant for both now and beyond!(PRE WARNING: some things are basically new-parent oriented). Click MORE to read the full list…
During pregnancy, I’ve really taken ‘maternity leave’ from Social Media and dedicated my conscious energy more towards nourishing my baby and other aspects of work life. I’ve been engaged in this writing venture for over ten years and whilst I totally love it, it’s also been quite wonderful to switch off from it fully for the first time in years. Having said that, I’ve not been able to help myself and have found myself perusing Instagram and Stories here and there for a little hit and a fix! I do miss the creative process – writing about all things health-related, heading off on Active Escapes, sharing new recipes, exploring new restaurant masterpieces, and encountering fitness discoveries. Whilst I don’t intend to turn FOT into a full-blown preg-blog, I’ve been working with Personal Training clients for pre and post-natal purposes for years, and going through the journey myself it would seem a shame not to share some of the most useful exercises, thoughts, tips and bargains along with the way.
ITEM 1 – I’m going to start with something for him. Helly Hansen Outerwear. (Left = ‘Arctic Ocean Parka‘ in Ebony – £500, or Right = ‘HP Foil Light Jacket‘ in Navy – £190), though you can find these online at c. 20% discounted at present! GREAT FOR DAD & MUM PRAM WALKS (available for Women too).
I’ve worked with Helly Hansen for years; I raced with them in Cowes Week and trained with world class teams of theirs. I grew up sailing in Sweden wearing Helly gear. In my mind, it remainis the most technical, sport-specific outerwear for the inclement weather associated with sailing. Now the UK gets wet and cold, especially during winter walks, which I’m taking plenty of right now with a pram! And given that national lockdowns continue to interrupt gym-going, husbands need protection from the elements, for when they’re out walking the baby, so mum can get her sleep in back home! Really, nothing protects better than the coat on the left; the Arctic Ocean Parka is as close to maximum protection without going for the full Aegir Offshore race suit (which given it’s bright red doesn’t exactly blend into the crowd). This is a heavy duty, warm, wind-proof, water-proof hyper-coat, which is breathable, and way lighter when on than you’d expect. Read more about it HERE, and prepare to be intrigued/impressed! I consider this the ultimate frigid-weather coat, but it’s not cheap at GBP500. The jacket on the right is still ultra technical and waterproof/windproof, but it’s more of a shell layer to wear over warmer under-layers, and it’s more affordable at GBP190.
ITEM 2: Bump friendly clothes. LuluLemon Align Pants– on sale for 64 GBP vs 94 GBP RRP.
These are an evergreen athleisure wardrobe piece, and they’re on decent sale right now. I’ve quite literally been living in the high waisted Align leggings. At first, I bought a couple of pregnancy-specific jeans and leggings but found none of them felt particularly flattering, and worse weren’t very comfy. During pregnancy, I found more than ever that I just wanted to wear materials which were super soft on my skin and not too tight. Whilst the Align pants are fitted and hugging, they don’t feel tight and the material is so soft that you forget you’re wearing them. I sized up twice during pregnancy, but I know they’re stretchy enough to wear in a postpartum world. That saves me having to buy clothes which I’ll never wear again. Did I mention how comfortable they are?!
ITEM 3: Feeling sickly during pregnancy? Sip away at a little refresher! Fever Tree ginger ale 8-pack, GBP 3.99 at Tesco – just 50p a serve.
The first 3 or 4 months of pregnancy left me perpetually on the brink of vomiting – a testing experience to say the least. Coping mechanisms were required; one exceptional discovery which has stayed with me now, and will remain with me well into the future, has been ginger ale. The 150ml Fever Tree cans, whilst hardly nourishing, are a fabulous and light-weight refresher, with a mere 17 calories of impact, and 4g of sugar, which is less than a teaspoon. They punch way higher in the satisfaction stakes than their nutritional stats would suggest; i.e. alchemy. – Ginger ale, I found, was able to settle my stomach and neutralise the feeling of sickness. A can comes with me anywhere and everywhere. Note; even though it’s known as ale, it’s non-alcoholic. – There are also plenty of interesting flavours which keep me interested; i’m a big fan of the Aromatic Tonic Water with a little Angostura Bark. ITEM 4: Buggy. Buggaboo Fox 2. Now 20% off at Mamas & Papas. £903.20 (Was £1,129), sale saving of £225.80.
The pinnacle of pushchair engineering, this is my daily prop. It guarantees a 2 hour sleep for the baby, and a 2 hour walk for me, whilst pushing a weighted resistance sled (a.k.a. buggy). It’s the perfect excuse to get my 20,000 steps in each day, with low-impact exercise, that’s perfect for burning off pregnancy fat stores. For more on the benefits of walking, see my previous article HERE. This item isn’t cheap, but it needn’t go on sale, as it’s something that’s permanently in demand. This is a new year’s sale bargain to my mind! Well, it is if you’ve just had a new baby at least – it’s probably not that relevant otherwise!
ITEM 5: Back relief….
As someone who’s a trained sports masseuse, and who loves the feeling of a great sports massage herself, Covid, lockdown and pregnancy-related back pain has been a frustrating combo. I found a few things very helpful aside from specific exercises to combat the pain.
i) A bath: This has seriously been heaven-sent. Getting into a hot (not too hot) bath has really helped south any tired aches and pains. It has become a bit of a daily routine.
This was kindly gifted to me and has proven super useful over pregnancy. It’s an acquired taste – some people love a handheld massage device and some people quite dislike it. Whilst I personally prefer a good old fashioned sports massage with thumbs working out the knots in deep muscular tissue, the Vastgun has been awesome during the lockdown when it hasn’t been possible to visit a professional practitioner, and I really look forward to using it once I get back to my normal strength training as I know it’ll be perfect for to relieve muscle tension and knots post-workout.
iii) A helpful husband: Get your husband to massage your back – I found Bio-Oil to be the best for me. It serves as an anti-stretch-mark oil, and really absorbed deep into the skin after a long hot shower or bath.
ITEM 6: Pull Up Mate, GBP 99.95, down from GBP 120.
Gymgoing is off the cards given Covid lockdown, and my conditioning isn’t what it once was, so I’m working my body back up to strength with this home gym equivalent from the good folks at Pull Up Mate. With this simple structure which is permanently assembled in my back garden, I can do Leg raises, Knee raises, Modified push ups, Dips, Chin ups and Pull-ups to name but a few.
ITEM 7: Alllll of the literature.
Someone said to me that ‘the best approach/method to parenting can sometimes be the instinctual maternal one’. It stuck with me, it’s comforting because mothers have been successfully guessing their way through parenthood for millions of years, guided only by the oral tradition. Still, babies aren’t little machines that take instruction, regardless of how prepared you are. As such, I personally like to arm myself with as much knowledge as possible, so that WHEN a panic unfolds, I don’t just throw my hands up in the air and manically search the answer online. I like to have a few tools at my disposal or have an idea of what to expect/what’s going on.
The other piece of advice that stuck with me was ‘if you decide to read parenting book methods, read as many as possible. Avoid sticking to only one as it’s one person’s idea’. So instead I read many… about 20, then formed my own aggregated conclusions. Some were utterly fascinating, whether you’re a baby kind of person or not. These fascinating books have totally impacted the way I chose to approach parenting, and I would be happy to recommend this reading for consideration, so here’s a brief TOP 3;
This has by far been my favourite book. Dr Sunderland’s approach reveals what neuroscience and neurochemistry can teach us about parenting that’s consistent with good social outcomes, and therefore how to make informed evidence-based decisions about how to optimise the way you care for your child. Reading this has been a real eye-opener for me, as it turns out babies are remarkably sophisticated and a baby’s brain development in the first year alone is astonishing. Dr Sunderland explains how screen time affects the child’s brain, and lends a particular focus on how love, nurture and play can contribute to your child’s social development, and disarm the stress and alarm systems that can seriously undermine their neural development as they age. My top book.
This is perceived to be the holy scripture when it comes to babies, and is probably the book that most first-time parents turn to. It covers pretty much every practical thing you need to know month-by-month explaining everything you need to know for the first year with a new baby for example – shopping list for baby, feeding (breastfeeding/formula/preparing homemade baby food), charts for key development stages and sleeping habits and so much more. I read it before birth and I have been dipping back into it daily after birth; it just nails it for me.
Possibly the most divisive book out there, the author is the Routine Queen, known to be one of the strictest and most decorated midwives. Dislike or love her methods, as a midwife she’s worked in the industry for a long time and countless parents have experienced material success using her methods. Personally, I like the idea of having a schedule around feeding, sleeping and playtime. I like to know what I’m doing and when so I can plan my day accordingly – I turned her book into an daily excel schedule for my kitchen board. There are a few things in the book which instinctively I don’t feel comfortable with, certainly not for the first year, but recognise that other parents will be comfortable with. For instance, Ford suggests if the baby isn’t settling, to avoid soothing the baby, refrain from making eye contact, or from speaking to him/her. Some components of her framework structure appeal to me a lot though, and therefore my approach is a Frankenstein’s monster of all the 20 books I’ve read!
ITEM 8: Hands-free pumping. The Elvie – revolutionising expressing.
I don’t want to dwell on this too much, but this device has essentially unchained lactating women from the power socket, and rendered the process of expressing breast milk into something you can do *whilst you’re doing anything else*. Liberating times. Purchasing this was a high quality decision, and I’m glad I listened to the random customer in John Lewis who implored me to spend the extra money on it. You’ll need something to contain it… Nursing Bras! I tried around a dozen different nursing bras but found the Bravado Body Silk Seamless Maternity & Nursing Bra ( https://www.jojomamanbebe.co.uk/bravado-body-silk-seamless-nursing-bra-dusted-peony-e3722.html) to be the softest, offer the most support and the most comfortable.
Well at risk of maternitying you out, that’s the top 8 list. More to follow as I navigate this journey!
The arrival of summer often brings with it the desire to feel confident and comfortable in a swimsuit.
But achieving that coveted “bikini body” isn’t about conforming to a certain size or shape—it’s about feeling strong, healthy, and empowered in your own skin.
In this blog post, we’ll debunk common myths surrounding the concept of a “bikini body” and provide actionable tips to help you feel your best this summer.
Debunking the Myth of the “Bikini Body”:
Before diving into how to achieve a bikini body, let’s first dispel some common misconceptions:
1. What exactly is a “bikini body”?
Contrary to popular belief, a bikini body is not a specific body type or size. It’s a mindset—an attitude of confidence, self-love, and acceptance.
Every body is a bikini body, regardless of shape, size, or imperfections. Embrace your unique beauty and celebrate what makes you, you.
2. Do I need to look a certain way to wear a bikini?
Absolutely not! Bikinis are for everyone, regardless of age, shape, or size.
The beauty of a bikini lies in its ability to showcase your individuality and personality.
Whether you’re curvy, athletic, or somewhere in between, rock that bikini with pride and confidence.
3. Can I achieve a bikini body in a short amount of time?
Building a strong, healthy body takes time and dedication—it’s not something that happens overnight.
Instead of focusing on quick fixes or crash diets, shift your mindset to long-term, sustainable habits that support your overall health and well-being.
Tips for Achieving Confidence in Your Bikini Body:
Focus on Strength, Not Size: Instead of obsessing over the number on the scale, focus on building strength and improving your overall fitness level. Incorporate a combination of cardiovascular exercise, strength training, and flexibility work into your routine to enhance your physical capabilities and boost your confidence.
Nourish Your Body: Fuel your body with nourishing foods that support your health and fitness goals. Emphasize whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains, while limiting processed foods and sugary treats. Remember, food is fuel—choose options that make you feel energized and satisfied.
Practice Self-Love and Acceptance: Cultivate a positive relationship with your body by practicing self-love and acceptance. Focus on what your body can do rather than how it looks, and celebrate its strengths and accomplishments. Treat yourself with kindness and compassion, and surround yourself with people who uplift and support you.
Find the Right Swimsuit for You: Choose a swimsuit that makes you feel confident and comfortable. Experiment with different styles, colors, and cuts until you find one that flatters your figure and accentuates your favorite features. Remember, confidence is the sexiest accessory you can wear—own it!
Embrace Mindfulness and Gratitude: Practice mindfulness and gratitude to cultivate a positive mindset and enhance your overall well-being. Take time each day to appreciate your body for all that it does for you, and focus on the present moment rather than dwelling on insecurities or self-doubt.
A bikini body is not a destination—it’s a journey of self-discovery, self-love, and self-acceptance.
By embracing your unique beauty and celebrating what makes you, you, you can feel confident and empowered in your own skin this summer and beyond.
So throw on that bikini, strut your stuff, and unleash your inner goddess.
You are beautiful, you are worthy, and you are enough—just as you are. 💞
Before we delve into the different types of 5 day workout splits, let’s first understand what a workout split is. A workout split refers to how you divide your training routine throughout the week. With a 5 day workout split, you will be targeting different muscle groups on each day of the week, allowing for optimal recovery and growth.
1. Push/Pull/Legs Split
The Push/Pull/Legs split is a popular choice among fitness enthusiasts. This split focuses on dividing your workouts into three main categories: pushing exercises (e.g., chest, shoulders, triceps), pulling exercises (e.g., back, biceps), and leg exercises. This type of split allows for a balanced approach to training different muscle groups and ensures adequate rest between sessions.
2. Upper/Lower Split
The Upper/Lower split divides your workouts into upper body and lower body days. This split is great for those looking to focus on specific muscle groups more intensely. Upper body days typically include exercises for the chest, back, shoulders, and arms, while lower body days target the legs and glutes. This split provides a good balance between upper and lower body training.
3. Body Part Split
With a Body Part split, you dedicate each day of the week to a specific muscle group or body part. For example, you may have a chest day, back day, shoulder day, leg day, and arm day. This split allows you to target each muscle group with more volume and intensity, making it a popular choice for bodybuilders looking to work on specific muscle groups.
4. Full Body Split
The Full Body split involves working out all major muscle groups in a single session. This type of split is great for beginners or those with limited time to dedicate to the gym. With a full body split, you can hit each muscle group multiple times throughout the week, ensuring balanced development and overall strength gains.
Benefits of a 5 Day Workout Split
Optimal Recovery:By dividing your workouts into different muscle groups, you allow each muscle group to rest and recover before the next session, reducing the risk of overtraining.
Increased Variety:With a 5 day workout split, you can incorporate a variety of exercises and training techniques to keep your workouts fresh and engaging.
Targeted Muscle Growth:By focusing on specific muscle groups on different days, you can target weak areas and focus on muscle development more effectively.
Improved Strength: A well-structured 5 day workout split can help improve overall strength and performance by allowing for adequate recovery and progressive overload.
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