exercise

Client Spotlight: Dee

Client Spotlight: Dee

When we first met, Dee was often walking with the use of a cane, due to arthritis in her knees and a torn meniscus that was never treated. She was in varying amounts of pain daily.

Today she is deadlifting, squatting, pushing the sled, and being an all-around functional fitness badass.

"My life has been completely changed because of the Fitness Alchemists"

Read on to hear her full story.

Now that I'm working out, what should I eat?

Now that I'm working out, what should I eat?

Should I eat pre-workout carbs? Do I need a post-workout shake? For the person just getting started (or re-started) with their fitness, addressing the basic building blocks of nutrition will have a far bigger impact than any changes to your so-called “workout fueling”. That means getting a handle on WHAT you are eating, HOW MUCH food you need, and what kind of PLAN will actually work for your lifestyle. In this post, I want to give an overview of the key components to pay attention to as you move toward a better nutritional approach, and some general recommendations that work for most people as they get started. 

Good ouch or bad ouch?

Good ouch or bad ouch?

When you are just getting started with a fitness program, how do you know what is "good" pain or "bad" pain? How do you know if you should push through it, or stop?  We believe that pain is your body giving you valuable information. We aim to help our clients learn to interpret this information, and begin to differentiate between "bad" pain--your body signaling that something is in fact wrong-- and "good pain" or what we like to call "productive discomfort."  Here are some some questions to run through when you feel pain during a workout that will help you determine if what you are feeling is PRODUCTIVE or DESTRUCTIVE. 

Start Where You Are

It certainly is easiest to think about fitness in bold cateogries. You know the kind I mean: "Get RIPPED!" "Lose 12 pounds in 6 days" "12 Weeks to Huge Arms". 

You'll notice that the one thing in common is that the result being offered is always a superlative, somewhat shocking, "over there where the grass is greener" kind of goal. In fact, they are all characterized by their END-goal. That's a big problem. 

Now, I don't doubt that some of those programs might get you the results if followed to a T--they might. And of course, those results might stick (or not) at the end of said program. But that's not what I'm writing about today. Today, I want to call out how backwards that kind of thinking is when it comes to helping people improve. 

We can all agree that life happens in an up-and-down way, with some days feeling great and some just feeling like dogshit. Some days start well, and get worse; sometimes it's the opposite. And sometimes, everything is just normal (not that often, though). In fact, the only constant is the change. 

But when someone decides that it's time to dig back into fitness, or get started for the first time, they are usually pretty adamant about rejecting where they are currently, their personal status quo, and they're ready to disrupt that status quo. Honestly, that desire to break things, smash the status quo, might be the ONLY thing they are sure about. 

They don't really know what to do--exercise? cardio? weights? yoga? how much? when? how long? are you my mother?!--which is why they need a coach! But they are damn sure that they want to change. 

"Coach, make me better."

As a coach trying to integrate with this amorphous collection of experiences and knowledge and wants and needs, my first job is to tune-in to their ups and downs. More than understanding what makes them "tick", I am trying to empathize with when they're feeling good, and when they're down. I'm trying to understand their status quo. 

As I start to understand their personal, unique undulating pattern of good/bad (their own personal wave), I start giving them little nuggets that are appropriate for where they are, that day, month, or year. 

Change is a process, not just another, greener pasture. Until you tune into where you are, you'll never get started in earnest.