Welcome to Nacho Fitness Coach. This is Nacho Ordinary Fitness Podcast. I'm Sarah
and I'm Nacho typical fitness expert and I'm Kaylee and I'm Nacho average
fitness beginner. We're here to spice up your fitness journey with some humor a
little knowledge and a couple glasses of wine. We're here to prove that getting
fit doesn't have to suck. So whether you're a seasoned athlete or a couch
potato we've got some tips tricks and unconventional advice for you. Let's
redefine fitness together and learn to balance fitness and fun. So Kaylee hey
season three. Here we are. Can you believe it? I mean yeah. You can? Here we are. I
mean I feel like at the beginning I mean this was your dream after all and at the
very beginning that's how it started and then you kind of tried to back out of it
a little bit. What? Don't you think? Back out of the podcast? Well no but just like
you you have the dream and you're like oh yeah we're not gonna do it. Yeah
because when I come up with an idea or have a dream of you know literally
literally or figuratively. I mean this was like literally a dream in your sleep.
I have to like I have to overthink it and you did not allow time for me to
overthink it. It's true. That was really stressful but. But has it been stressful?
The part? Yeah. Really? I mean it's been fun. Think of all the things that have
happened. I mean it's not been quite a year since our first episode. I mean it's
been super fun. It's been so glad that we've done it because I needed something
to like pull me out of my funk. Candy crush? I barely ever play anymore. I revisit it
every once in a while. I miss it so much. I mean so it's like I mean 48 episodes so
we're 48 weeks in. Yeah. Yeah just shy of a year which is pretty wild actually to
think that it's been that long. It's been fun. It's been really fun. So we've had
some things have changed some things that are still the same like the train
in the background. Right we're back in our old stomping grounds. So you know
season two was a little echoey. Right. We changed locations and now we're back. It
was a pretty looking location. It looked good on the socials. The video was was
great but we just had some feedback. This is a podcast so I think the sound
trumps. It does unfortunately. Even though the the video situation in
podcasting has become quite popular. Yep. So we're jumping on that bandwagon now
too. Mm-hmm. We can get the video clips. So be sure and watch our YouTube channel
yeah and our social media at Nacho Fitness Coach. Wait are we supposed to be
plugging that stuff too? I think so. Oh well I mean I guess I just kind of did a
little bit. Somebody's paying attention we think or nobody at all. Six listeners.
Total. All year long that's all we got. All right so today we're gonna talk about
we're gonna discuss routines. I'm guessing this is kind of your topic so
it's from a just a workout routine perspective right whether or not you stay
the same have the same routine or if there's value in changing it up what
kind of the I mean there's information out there that probably supports both
sides of it. Yeah. So what did you find? I mean you're the Google warrior ninja. I
looked into it a little bit but I so last season we mentioned that I've been
using this app called FitBod. Right. And what it is it is it's an basically an
algorithm generated it's a different workout every day. Right. Based on your
settings essentially but you're not going to be doing the same workout every
day. Well now you have some history with it so you can confirm that it's different
every workout. So it's it takes your inputs from your previous session. Inputs
being like I'm a beginner or intermediate or advanced and then whether
you want to do a full body workout or like upper lower I think I can't remember.
It takes consideration though doesn't it about how many like the weight you did
previous workout and how many reps you completed. Yeah and it will generate like you know it
does kind of a progressive overload situation based on what you've already
done but I don't know if doing a different workout every day is equally
beneficial to keeping the same or like you know say you work out at the gym
four days a week and you have four different you know workouts that you do
for each of those days. So what are your thoughts? Pins are your goals. Were you
expecting for me to say something different? Well I know you said in the
past that you like to do you like to know what your workout is gonna be and
it's yeah it's the same is it the same thing literally like yeah if if you went
to the gym which now we know. Kaylee's kind of blown my cover I like my whole
like workout well I've been at the gym a little bit lately. You've been at my gym
more? I haven't seen you there at all. No. I've been a little crazy. So let's pretend like you went to the
gym. Oh my goodness now we're having to pretend that I go don't I look like I lift? In an imaginary world you go to the gym okay. Do you do the same exact thing every time you go? The same lifts? Yes. Okay. It's a podcast right I have to speak I can't. I just realized that. I'm like sitting right here
nodding my head like as she's speaking. I just accepted it. She's like yeah I know what she said I was like oh wait we have listeners I can't see what I'm doing. Oh my goodness. So you do the same thing? Yeah I have a huge so I am a huge fan of three times a week full body. Okay. And so there's lots of different ways that you can do that like you can have a variation of that full body routine and say like day one day two day three. Yeah. But then when I make it
back to the following week I redo day one's workout. Now some are written that way and you can do it you know day one day two day three but then week number two you would do day one day two day three. Right. You can also literally just repeat the same workout three times a week. I feel like that would make things a lot easier. It's much more simple for sure. And you don't have to just knowing what you're going into it because I realized like that's part of my new
stress. The novelty of going to the gym has worn off for me. I conquered that fear. I get there but now I'm like God what am I supposed to do today? Yeah. I don't like feeling in that constant. It does. It always when I would go through and shift I would say you know I think if I had to relearn a workout every time I went that would be really hard. Yeah. Or like every you know four to six weeks when you have a new workout having to like relearn that. Right.
Just it also it makes your workout timeframe that much longer that you're there. Yes it does. You know because you're actually probably taking that an extra minimum 10 to 15 minutes that you're having to like stop slow down you're having to pay attention to you know the new videos like if you're not familiar with the movements like in your app I'm guessing they have the videos which are great. And so you know it's helping you know what it is but at the same time it slows you down. And so I over the years
I've really kind of gotten to the point where I mean everyone has different opinions everyone has different niches everyone writes their programs differently. The mindset that has worked for me that I've learned from other people has been the full body three times a week but I also affirm believer that people are really busy with their everyday life. Yeah. And if you write a plan or program and you're expecting for someone even to spend an hour in the gym a few times a week that might be just enough
that it makes it scary enough or too much of a commitment for them to not even do it in the first place. Yeah. Versus OK here's a 30 minute workout. Most people will look at 30 minutes like OK I can handle that right. I can squeeze that in. Yeah. Even if it's 45. But in my opinion and my experience once you get to like 60 minutes or plus that starts being enough of a time of a commitment that it is a struggle for a lot of people. We have time for that. I don't have time for that.
I don't do gym at all. But I definitely don't for that. You know what I mean. And I don't know. That was always like watching myself and watching myself have different programs written for me or the ones I've written for myself. That was always I noticed a time frame difference that if I saw one have a whole extra superset of like four or five exercises that I knew was going to put me over that 60 minute mark it was. Yeah. I really want to deal with that at all. So I don't know. I mean I personally like the
shorter. I like the like a shorter workout and you like to know. Yeah. Have the same thing. I do because then I can also physically see one the amount of time. To me it's more efficient. Right. Because if you know you're doing you know what you're going to you're going here and doing it also allows for you week over week to truly build on what you were doing. You know. Yeah. Yeah. And that's I think what I need is I need to say like OK last week I was lifting this much. Yeah. What can I. You know am I
ready to step it up this week or whatever. Now obviously there are some external factors that can play into whether or not you actually can lift more that like if your sleep wasn't very good if you dehydrated or you haven't eaten very well or if you haven't been sitting up straight. Yeah. There's some energy. You know other things that can play into whether or not you have a really set of work solid workout or not. But generally speaking if you're doing a workout again this is the same thing you should be able to see an increase or you should be able to feel like you can do more or push yourself a little
bit more or whatever. And so then over the course of four to six weeks you would have that track record of saying OK day one I did this. Yeah. Day two and I can see on my chart. Yeah I am lifting more weight. Right. Because that's really truly the name of the game is to get stronger. Well yeah because if you only have you know school crushers come up once a month. Right. What's how do you measure the progress. Right. I mean now obviously there are other exercises that will work that particular muscle. Right.
OK. You've got other ones that will do triceps but if you're doing a school crusher with the with the bar versus you know you have like the rope attachment you're using the cable cross while you throw a cable in there.
Yeah you can't measure it. You can't measure that. No you can't because the tensions completely. You really really want to. And there are me and I don't even know what calculators out there. Google it. We can Google it.
So yeah I mean it's just kind of one of those things that I feel like it should be enough of a period of time where you can truly track your record over it. And that makes a big difference. But I don't know. So I think that it makes a big difference not only with seeing the progress but also then too with just the overall time you're spending. It's more efficient. Yeah I like efficiency. So you do with that and efficiency. We're going to take a quick little break and we'll be right back.
Be sure to check out our website at NachoFitnessCoach.com where you can purchase merch and listen to all previous episodes.
OK so we're back and that was a really efficient break. Nice and short sweet. Welcome to season three people. We're going to throw in some ad breaks and it's going to be great. We're back baby.
Not that we're expecting any ad revenue from this situation but you know just in case we can act like there might be. Here we go. And we're going to try it. So we're talking about same routine versus changing it up. Right. So you know maybe that would be a good thing for you to try then. I think that's what I need at this point. Yeah well now you've gotten into it. The FitBot app was great for me in the sense of like you can either input your own like basically build your own workout and save it. And so to get over my
initial fear of just going to the gym. Right. Which we talked a little bit about last season I wasn't going to the gym. I was doing body weight workouts at home. Right. You would say I think you just kind of started. No I hadn't. At the end of the season. Maybe. No no no. OK. I was doing the body weight workouts at home. OK. And then I was like I came up with like we talked about the FitBot app in the last. I was using it. I was using it for the body weight workouts. Because that's another great feature is you can completely turn off gym.
Equipment and just do body weight. And that was great. So I did that at home for a while. And then I was like I need to stop being a little bitch. And lift some weight. I'm going to write a program it's called. Stop being a little bitch.
Get your ass to the gym and pick up. So I was like I just need to get into the gym. So what I did was I started and I used the FitBot app and I I only inputted like my gym only has.
Inputted is that a real word?
That's the Webster definition. I inputted.
Just.
Just. Are you with us?
Gather it.
Can you say it again?
I don't know.
You sure seemed like you knew.
I told you I was going to make you cry tonight.
Oh God here we go.
Nobody's listening anymore.
So I input.
Inputted.
I told the app.
That I only had circuit machines.
Okay.
That's all I have.
Okay.
Because I was like if I was like if I can just go in and just get on those I'll be fine.
True.
They seemed comfortable enough.
Yeah.
And whatever. So I just told the app that I only have circuit machines. So I went in and I figured out and I just did those for like two months.
I think and I didn't worry too much about like what weight I was doing. I was just like do these. I think it was like I don't know eight or nine.
Was it giving you the same circuit machine equipment?
Yeah.
Mixing it up.
Yes. Because I saved. I saved a workout.
Oh so then you were just choosing to read.
And what you can do is then you can go in and say regenerate weight.
So it will be like okay this is what you did last time. Here's what you need to try to do this time.
Or you can say regenerate reps and weights or you know one or the other.
Okay.
So I would just mess with things but I was just like the goal was just be comfortable coming to the gym.
Right.
You know.
Yeah.
Keep doing.
Which is a great goal.
Yeah.
Keep doing this until you don't feel like a dipshit walking in here. Like you don't belong here.
I belong now.
Keep coming and doing this until you feel like you belong here.
So I did that for like I don't know a month and a half, two months. And then finally I was like what else would I maybe kind of feel comfortable doing beyond this.
Because I got bored with that real quick. And so then I moved on to.
I mean that's not super quick though. That's kudos to you for at least getting probably like six to eight weeks in doing that.
Yeah.
That's good.
Thank you.
Okay. Good job.
So then I was like all right dumbbells don't seem so scary.
Okay.
So now you've spent more time you're more comfortable in the gym.
And you're like huh those aren't so.
Well and because the bicep circuit the machine.
Yeah.
I didn't like that. And so immediately I switched.
That's not super comfortable.
No I switched from that. So then I would like venture over into the dumbbell area.
Oh that's.
I was doing bicep curls with the dumbbells. So then I was like that was my foray into that section of the gym.
Right.
And then eventually I just entirely switched over to just dumbbell exercises.
I basically replaced everything that I was doing on the circuit machines with like the dumbbell version of that exercise.
Okay.
And I just did that for a while.
Awesome.
I'm kind of just still doing that for the most part.
Dumbbells are kind of my jam.
Have you moved out of the five pound dumbbell section?
Oh yeah.
Good job.
Yeah.
Yay. All right.
Yeah.
Progress.
I would say the heaviest dumbbell I have ever went and gotten off the rack was a 45.
Hey.
One just one. It was probably like a single.
Like a squat or something.
Yeah.
Awesome.
That's where that's kind of where I'm at.
I like it.
Now I do I get in some cardio because you know I love my cardio.
I know you do.
I get in there get my cardio in and then three days Monday Wednesday Friday and then on Tuesdays
and Thursdays I go in and do our beloved 12 330.
It will be with us forever.
I kind of like it.
I hate it.
I know but it's it's fast and it's easy.
Let's tell it's simple.
Let's tell a story because I don't think we're going to be able to recreate it.
Oh no.
Which story?
Night we were having tacos and we were talking about the 12 330 because we talk about it all
the time.
We're obsessed with it.
Right.
We were talking about it and we both started talking at the same time and we were saying
the same exact thing except I said it's a really great workout and you said it's a really
great warm up.
It's true.
We would just say that at the same time.
It's like wait what did you say?
I was like yeah I was like yeah I met work I met warm up.
I warm up with that all the time.
Oh my god.
And it was just one of those moments where like we're just not the same.
Even though we might try to be sometimes we will never be.
We will never be.
In some ways we are.
And that no a 12 330 is a whole ass workout.
Is it really great warm up?
It's a great warm up.
Oh my goodness.
So that's kind of where I'm at now.
I do the Monday and you know weekends are just kind of a wild card.
Well that's fine.
They can be a wild card.
Barbells are you gonna get to the barbells next?
Do you think with the plates?
I try I did oh I did do some trap bar deadlifts which you taught me how to do.
Yeah a while back.
I love those.
I hurt my back.
You didn't do them right then.
Well no obviously obviously.
What did you do it wrong for?
Maybe a form issue I don't know.
Obviously I didn't do them right.
Clearly.
Gotta stick your butt out.
Yeah I hurt my back.
I'm fine.
That's a bummer.
It's fine.
You just don't do that again.
I looked good doing it.
Are you sure?
No.
I will say I'm really proud of you.
I did 90 pounds because the bar weighs 45 and I did 25 pound plates.
Would you make it?
Carry the one.
95 pounds for the other homeschool moms out there.
90 95 it's the same weight.
It was 95.
You said 25 on each side it's a 45 pound bar.
Okay.
Are you with me?
Yeah sounds good.
I think I put 90 pounds in my app.
That's probably why I was confused.
That's probably why I hurt my back.
It's like did you really just only put the two and a half pounds on each side of your
deadlift bar because that's not typical.
Well no I put 90 pounds.
I know I'm just saying you're the one that broke the app because it like
started tripping out because it's like that doesn't even make any sense.
Who would ever do that?
It was a lot of weight.
It's a good starting point.
That's a good warm up.
I did that.
I venture into the barbells every now and then.
Sometimes I'll do skull crushers with the easy bar.
Yeah that's not a barbell officially but oh well then no that's a crowbar.
I know I guess I don't do anything.
I mean that's only 15 pounds versus 45.
Don't do a skull crusher with how much does the bar weigh on the like bench press?
45.
The barbells.
Now we do have one training barbell that is only I think it's actually only supposed to be 15
pounds but it's a full like length barbell versus the curl one and then we have a shorter one that
might be slightly different like a 40 pounds.
Can I give you some gym customer?
Yeah feedback.
Let's go.
You're the gym owner.
I'm the.
Do you need me to label the barbells for you?
Yes please.
Can I get big stickers?
And there's also how much weight is each of these?
There's also a green kettlebell in there.
Yeah.
That needs some attention.
Yeah I don't know how many.
We had a member that donated those at one point.
Oh they're great.
Yeah it's.
I just don't know how much weight.
No because the little rubber part of that like right where it was printed like peeled off.
Anyways that's neither here nor there.
I feel like that.
Yeah I don't know.
It would be nice to know how much things weigh as a beginner.
Or anybody usually pays attention to that.
You're supposed to know these things.
Do people just know these things?
Yeah.
Well someday.
You'll get there someday.
Okay.
You'll get there someday.
Anyway so I will just say that I'm very proud of you.
Well thank you.
For moving from the cardio section.
Mm hmm.
Getting over your anxiety of the weight area.
And doing it in like your own way.
And I had to do it.
I had to do it my own way.
Well but I also think it's a great way for a lot of people that want to start venturing
into lifting weights.
Well and my best friend is now she got a gym membership and she's like.
Because I wasn't going in there with you.
Because I didn't have a gym buddy.
No and she's a nurse so she's on her own schedule so like I don't hardly ever even see her there.
But she's going in.
She's going in.
Awesome.
Should we take a quick break?
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Okay so we're back.
So we're back.
So what I was gonna say is that kind of follow up on the fact.
Double down on the fact that I'm proud of you.
Because you've done it.
But I do think the progression that you went through is one that would be very doable for
most people to get into the gym.
That's why I'm gonna write my own program.
Oh!
Called Stop Being a Little Bit.
Just do what I did and I was gonna be fine.
Do you know that happens though?
People will be like Instagram famous in the fitness world.
Or they'll do one fitness competition.
All of a sudden they're like I've done it.
I'm a coach now.
Oh I could totally jump on social media right now and be like this is how you do it.
You just do it my way and I just my little minions and just come along with me.
I'm not going to.
I mean you could.
We could add it to the website and sell it as merch.
You should do that.
You should write it.
I did come up with an idea the other night.
Well a while back.
I couldn't sleep one night.
To add for merch?
No.
Just an idea in general.
This is separate.
I might start a new podcast without you.
Oh okay.
Without you.
Okay.
Called.
I thought this was pretty clever.
Okay.
Scared.
Fitless.
And I was like surely it's been done right.
I mean I would totally think that topic's already been like.
So I got up.
I jumped on Canva.
I made a whole ass logo and everything.
I don't know what I'm going to do with it.
All right.
But here we are.
Here we are.
Anyway.
Your true crime will come into play.
Yeah but not even the true crime.
Just like being scared.
Oh so that you're not.
So you don't ever take your fitness journey because you're just way too scared to even.
Quit being a little bitch.
Okay.
So my best friend she decided she got a gym membership.
She's going to start going to the gym.
Well she like I said she's a nurse.
Yep.
So her schedule is crazy.
And she kind of has the same things as me.
She's like I don't know what to do in the gym.
Yep.
And so I kind of got her started on like here.
Here's the circuit machine area.
Yeah.
Stay over here.
Yes.
And I don't know.
I'm kind of like not everybody thinks feels the same way that I do.
Not everybody needs to take the same steps that I did.
Right.
I'm like that's all I can tell you.
That's what got me here.
Yeah.
And I'm like don't worry about you know how much you're lifting or how much this or that.
I'm like just keep coming in here and doing this until you don't feel like a dipshit coming in here.
Right.
You're comfortable.
Right.
That's what it takes.
That's that's all I got.
There is.
That's why like at the beginning of the year we kind of branded or tried to brand for the gym a
program that was a three by three by three.
Have you seen that on our social media at all?
I know we're kind of trying to do a little bit but basically we have those three rows
of circuit machines and so I was like okay if you come and do the three rows of circuit machines.
I think that's actually how I programmed my FitBot app was through your website.
Yeah.
I took those machines and I said these are the machines that I have.
Yeah.
And so if you do those three rows of machines three times through three days a week you're
going to make progress.
Yep.
I would guarantee if you are if you do that and you come in and you go through them three
times through three days a week with the intention of doing you're moving that pin down as much as
possible and getting through those sets is impossible for you not to see some sort of
progress.
Yep.
And getting stronger and so there was there's kind of a fitness researcher guy that's kind
of in my little circle of influence and he had written a huge kind of spiel on his social
media channels where he's like people always ask me like what's the magic what's the magic mix
of sets versus reps because people will do everything.
Yep.
There's all different kinds of you know you do five by fives you do three by tens or you
do the three by twenties or should you five by ten like what everyone's got a different opinion
and it's really confusing for somebody that's a beginner because you will see all the different
opinions and he came out and he's like I am just my answer always is three by fifty two.
If you go three days a week for a full year.
Yep.
Really the rest of it doesn't matter.
Yeah.
As long as you're getting in there you're doing something I would I would shoot for 30 to 45
minutes you're picking up heavy stuff you're putting it back down you're trying to get
stronger you're going to get there.
What I have discovered and you never I don't think you've ever told me this
but it's really just all about consistency.
Yeah it is.
No but it really.
But it's a boring answer though.
It really is it's like they're.
Expecting for it to be some like really hard magical.
There's no workout I can give you to get into the gym and where you're going to see results.
No.
Just keep going to the damn gym.
100 percent.
Don't stop.
Because I didn't start seeing results until I was going to the gym at least three days a week.
And you're lifting you're lifting heavier.
Every day.
Yeah.
Heavier.
You're getting stronger.
I mean so yeah I think it boils it depends on your goals so back to the original question
would you stay the same or do you change it up.
All right.
It truly does depend on your goals but some of it's not necessarily your goals in the gym.
Yeah.
Some of it's just what fits your personality and where you're at in your journey.
Well because you can get real bored real fast and if you're the kind of person that just
gets bored that's why I like kind of hesitate to be like just go in and do the circuit machines
for two months.
Not everybody is going to be able to like.
No stick with that.
It won't be consistent.
Right.
With consistency is like the number one goal.
You got to find something some mix that keeps you wanting to go back.
I could eat the same meal five times a day for three straight weeks before I get bored
enough to like switch it up.
Not everyone's like that.
Some people need variety for every single meal and so like when I get into a routine
that's where I'm like kind of lazy to a certain extent because I'm like I just want the most
efficient thing.
Yeah.
The most thoughtless.
Said lazy is not always bad.
No it's not.
It's true.
All right.
I mean it does pay off every now and then.
So yeah I but overall I am a huge fan of not changing it up too much.
I think there's some consistency and some things that you can track.
Yeah.
Over time that help you.
And so just to clarify you like a good like full body three days a week.
100 percent.
Okay.
Hands down that will be my answer probably till the end of time.
Okay.
I like that.
I don't like body parts splits.
I don't think they're super efficient.
See and I was doing full body for the longest time and then I did I don't know I looked
up something and I was like all right I'm going to go in.
It was like a day one.
Yeah.
I went into the day one like chest and I don't know whatever.
Yeah.
And I was like holy shit.
Ouch.
I get like I get it.
I get why that's a thing.
Yeah.
But you know what I think we should do because this is like a whole other topic.
Yeah.
I feel like that we should put the pause on that thought and that should be our episode
for next week because I could be on a huge soapbox about why I believe in the full body
workouts.
Okay.
Because I don't think we've really went to the level of detail that we can about that
to share with people why for me it makes a whole lot of sense.
Okay.
I want you to do that.
Let's do that.
All right.
So we'll save that for next week's episode.
So in the meantime thanks for staying with us or if you're new joining this is season
three.
Welcome.
Welcome episode one season three go back and listen to the first 48 episodes.
They're a real they're a real trip.
You'll keep yourself busy for a while.
So that's all we got for today.
So until next time.
Bye.
Thanks for listening.
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