Welcome to Nacho Fitness Coach, where we're all about keeping it real in the world of fitness.
I'm Sarah, your go-to fitness professional cutting through the BS to bring you the truth.
And I'm Kaylee, your fitness newbie, here to ask the questions you're too afraid to ask.
From crunches to kale, we've got the inside scoop on what works and what doesn't.
Because fitness should be fun.
So Kaylee, what do you like to listen to when you work out?
I don't know, sometimes a podcast and sometimes music.
Hey wait, this is a podcast. What if you could have both?
At the same time?
Oh yeah!
Podbeat is a free mobile app that lets you add any beat style to any podcast for your workout.
It's easy to do and free to download in the App Store.
Kaylee, you sound pretty cool with the trap beat, but Sarah, the funk beat works for your voice.
So if you want to make our podcast work for a workout, check it out in the App Store.
They even have Podbeat for Android users in the Google Play Store.
Okay, on to the show.
So Sarah, would you be surprised if I told you that I am on yet another workout adventure?
I think you're going to like this one.
You think so? How many weeks has it been since you've been doing this?
How long did you stick with the previous one?
Well, I was doing FitBod last year from this time last year. I don't know.
How many months do you think you were with FitBod?
Three months? Four? Six?
No, February through November.
Oh, that's a good decent number.
And I think I'll go back to it. I enjoyed it. And then I did the Carolyn Gerben workouts for a while.
That was, well, supposed to be 30 days. I don't know how long. I think I did that from like November to...
So just the 30 days with her.
Yeah.
That's kind of her thing anyways, wasn't it?
Yeah. And that's another one that I think I will go back to.
Yeah. You're just building out your little rotation here.
Learning new things all the time. But then, you know, I got to thinking about some of the things that you've taught me.
Oh, okay.
You like that?
Yeah, I do. You're listening.
And I found, I don't know. I don't remember how I even came across this, but I did found this. What's his name? Daniel Rosenthal.
Okay.
And he had, it was just a free PDF. So it's got to be good, right?
Free stuff is always good.
Free stuff is always legit. No, I was skeptical, but it was the beginner's guide to strength training.
Okay.
And I was like, what does he have to say? What's his opinion?
I'm a beginner.
You are a beginner.
I want to strength train.
Sold.
So clicked on that. So I got this whole PDF. And the gist of, I mean, he very, you know, we just did an episode where we talked about, like, explain things to me like I'm five.
Yeah.
This is very, like, I felt like he was explaining it to me like...
You're five.
Or a beginner.
Okay. Good. All right. So what does he say?
It made a lot of sense. So he kind of goes through what constitutes a beginner. What should you be doing as a beginner? What is strength training?
Is this like the table of contents that you're looking at now?
Yeah.
Okay.
But, so his exercise categories.
I like them.
So he doesn't build, he doesn't tell you what to do.
Okay.
But.
Just general movements.
The categories, you should be doing a hip hinge.
Yes.
A squat, slash lunge, upper push, upper pull, and core.
I feel like that's exactly what I've said.
I think you've told me that. I don't listen to you.
Right. No.
You know?
Yeah. It's got to be somebody else's free PDF.
It's got to be.
Right.
I'm pretty sure we've even had like a whole episode about how to structure workouts.
And that's exactly...
Okay.
Yeah. I just needed somebody else.
Right.
A man.
A man to tell me.
Oh, he's right. Now we're good. We're good.
I'm like, he knows. He looks like he knows what he's talking about.
He knows way more than Sarah does.
Okay.
I like it.
So I took that and then I went ahead and just built...
So I think he said as a beginner to do two workouts a week.
Okay.
I was like, I feel like that.
I'm a little beyond that.
I was already doing three workouts a week.
Oh, so you're an advanced beginner.
Yeah. Or maybe an intermediate. Can we...
Yeah, sure.
Oh.
Yeah. Okay. Intermediate.
I just changed the whole premise of the podcast. I'm not careful.
I know we can't do that. So...
I'm still a beginner.
Yep.
All right. So I was like, all right, well, I know enough about what exercises fall into
these categories. So I just built my own.
I have Monday's workout A, Wednesday's workout B, and Friday's workout C.
And I've been doing this for months now, honestly.
Mm-hmm.
All right. Six months.
Mm-hmm.
So tell me, good job.
Good job.
Thanks.
Hip hinge, squat, push, pull, core. Okay.
Yeah.
Do you have just one exercise in each of those categories or do you have multiple exercises?
No, it's different. It's different. Workout A...
I know, but inside A, do you only have one hip hinge movement, only one squat?
Per workout, yeah.
So you have only five exercises per workout.
Yeah, I do.
Okay.
And he also does talk in here about, because there is no overhead or shoulder.
Yeah.
So I was like, you should work that in.
I was having issues with my shoulder.
So at that time, I was like, I'm not going to work that in right now.
And, but I probably should at some point.
Yeah.
Okay.
Creating a program.
Yeah. And so he, I mean, he goes into sets and reps and what those are and warm-up sets,
which I always skip.
Yeah, I don't, not a very good warm-up or either.
I mean, I do, I do a quick...
I blame my eighth grade basketball coach on that.
Stretch or whatever before I start.
So he talks about choosing an appropriate weight, resting in between sets.
Now I did veer off of his, I don't, I think, I don't think he meant for this to be a circuit.
Oh, I think he's saying like, do one at a time.
No supersets.
Like a one to three minute break.
Do the next exercise.
Do it.
Yeah, I don't have time for that.
I don't either.
And I was doing it that way for a while.
And then finally I was like, I don't have time for this.
It takes like 62 minutes.
I'm just doing all five of them.
Yeah.
Taking a break, doing all five of them.
Okay.
And then this is the one that you went through and did three sets.
What was that?
A few weeks ago.
And then by the time you got to Wednesday, you only did the two sets.
And then Friday, you did the one set.
Yeah.
I'm on the three to one program.
I'm just rolling to the weekend to be quiet.
I'll start back again on Monday.
But I like it.
And it's nice because I'm doing this at home, but I can, I can take this to the gym.
Right.
You know, yeah.
So yeah.
What do you think?
He gives you a template.
He does.
But I, Jim etiquette.
Oh, I like that too.
Let's scroll down.
Welcome.
He's got some good information.
It looks like why you need to strength train font size is ridiculous.
Is that because I have it at like size 42 or he did it.
It just looks like that.
Mind your own business.
Okay.
You have the reader view on.
No, I don't know why it looks like this.
And there's like five words per line.
There.
Oh, that's better.
I don't know why it was like that.
I swear.
I still feel like these are ginormous.
He says what constitutes a beginner.
First of all, being a beginner to strength training does not imply that you're weak,
stupid or lazy.
I agree with that.
I've never said that.
And that's just what you've heard.
You've implied it.
You've just heard me say that.
That's like many beginners.
I feel like that's ever come out of my mouth.
Many beginners who don't realize they're beginners have simply been misinformed or misled as to
what constitutes strength training.
True.
Usually by greedy marketers who just want their money.
It's all about money, baby.
Being a beginner is actually an advantage.
You have the capability to get pretty strong, pretty damn, wait, capability to get strong,
pretty damn quickly.
Yeah, it's just true.
Once you get a lot.
Yep.
You build strength a lot faster at the beginning.
Yep.
So a beginner, you've been strength training consistently for less than three months.
You only attend group fitness classes, even ones that involve using dumbbells.
You only do yoga or Pilates.
You only work out to follow along videos on YouTube, you know, and blah, blah, blah.
You do the exact same routine every time you train.
You do random things every time you train.
You believe heavyweights will make you bulky or you have a dedicated abs day.
I like those classifications.
I do too.
I think I really like this really resonated with me because I was like, this is everything
that you've told me just packaged up in a nice into a nice clean.
Yeah.
Two point PDF.
I didn't even need my glasses.
All right, Daniel, what age group are you really going for this?
I mean, we look at it like the 50 plus readers.
I mean, I'm just saying like.
Okay, so I mean, so far I like what he's saying.
Yeah, I don't know.
He may.
It's been a long time since I've looked at this, but I think he's kind of going through
an education as far as what is a rap versus a set and reps and how do how do or when to
increase weight.
Yep.
You know, progressive overload.
We've talked about that.
If you do 10 pushups, you just did 10 reps.
Right.
So now we know that.
So let's see what progressively overloading a squat over four weeks might look like.
Managed to three sets of 10 reps using 30 pounds in week one and week two aim for three
sets of 11 reps.
I'm not following this anymore.
He's going up on reps.
Yeah, you can do it.
That's one way that I was doing that.
And then I just switched to upping.
There's multiple ways that you can actually get stronger.
So you can do it by doing the same weight for more reps, which a lot of times that can
help if you see like have bad knees or things like that.
And if you start increasing your load where you're creating pain, keep the same load
and just do more reps, increase that.
So that's one way you can increase the weight.
You can also increase your intensity by changing your pace.
You could increase your intensity or, you know, by decreasing your rest.
You know, you can pulse and hold and do some different things.
So progressive overload doesn't necessarily mean always having to stack on more weight.
There's about five to seven different ways that you could actually still find ways to
stress your muscles and add the overall because the whole goal is your total amount of weight
lifted increases.
So however you do that, what's best for you, depending on your goals, depending on your
goals.
You know.
Yeah.
He talks about forget about leg day, back and bicep stay.
Amen, brother.
Daniel.
Fully agree.
We like Daniel.
I like him a lot right now.
Just maybe you should say that a little bit louder for the people in the back.
Maybe we should repeat.
Please forget about leg day, back and biceps day, et cetera approach to training.
This comes from bodybuilding.
And while there's absolutely nothing wrong with bodybuilding, this isn't a good approach
for beginners to strength training, whose main goal is fat loss or who just want to
get stronger.
Yep.
I mean, I mean, beyond beginners, I feel like even if you're intermediate or advanced, I
don't really feel like advanced.
It depends on your life.
Well, when I was doing for the most part with fit, but I had it set to like a full body.
Yeah.
And then I think when I switched for the first time to like, let me try to do like a more
of like a leg day.
Yeah.
Oh, yeah.
That's rough.
And then for me, I don't know about anybody else, but that that muscle groups out of commission.
Yeah.
And then you're like, sure, and then you don't want to do it.
And then, yeah, I mean, I don't really think you're, I don't really, I don't believe that
when you do the body part splits over the course of a week, you end up lifting more
like a greater total amount on that muscle than if you stick to the full body.
Yeah.
Two or three days a week, spreading out all the things.
So I think overall that makes you stronger unless, you know, body parts splits are great
if you're going for aesthetics, you know, if you need, if you just want your bicep to
get bigger, then you just need to do bicep curls.
Or if you're focusing on aesthetics, just for that reason, then you need to be more
specific.
Right.
But what you can do is you can have a full body day and at the end, just add in a few
sets of biceps or like people that really want to have abs or like you really trying
to grow your glutes.
Okay.
Do your full workout, but then just throw in one or two more exercises for that area
that you want to actually like put a little bit more effort in.
Sure.
You don't need to dedicate its own day to it.
I don't think.
Yeah, I agree.
And so he even says, so he gave you, he gives you the categories of, and then he's like,
um, you're a big girl, go Google hip hinge exercises and you'll find a whole list.
Yeah, you will.
That's basically what I did.
And then I just plugged in three, one for each day.
YouTube is actually a really good resource for that too.
I've been using that a lot because that's just form and you'll find that you'll start
seeing a lot of the same accounts that will pull up to the top of Google searches.
And then they, you know, they're the ones that obviously are probably have a more following
or watches or they're probably, you know, getting paid for their ads or whatever.
But a lot of them that I have found so far, those ones that keep coming to the top end
up being ones that are really pretty, they're pretty good.
So I mean, that's a, that's a good spot to start for sure.
Yeah.
Hip hinge.
Yeah.
So he gives you a few deadlift thrust.
So I'm doing, you know, I do RDLs.
I have a glute bridge.
Pretty sure I'm doing that wrong.
What does RDL stand for?
Romania deadlift.
Yeah.
Good job.
Look at you.
Okay.
Do you do single leg or both legs?
I'll do both legs.
Okay.
No unilateral exercises yet.
Hmm.
Split squats.
Oh yeah.
Okay.
Oh, step ups.
Yeah.
I think that's about it.
Lunges.
I'm not, I don't have any lunges right now.
You don't like the lunges?
Oh, I just, I just didn't work out that way and I haven't changed it since.
Okay.
I just, I built it.
Actually halfway through doing this, I did think I was going to go back and do some Carolyn
Gerben and I did like a week of that.
Yeah.
And went back to this.
Okay.
You know, I get bored.
I know that's not good.
You should stick with something.
You should.
But you know, that's the only real way to know if you're actually getting stronger.
Yeah.
Really.
So I've been trying to stick with it.
Okay.
Um, then the squat lunge.
And yeah, and I guess I'm mostly doing, I do a sumo squat.
Yeah.
Whiter stance.
Yeah.
So I do a sumo squat and then I do, God, I don't know.
I wish I would have, I was thinking all day.
I need to bring my.
Goblet squat.
That's good.
Goblet squat is a great.
I'm not doing sumo squat.
I'm doing goblet squat.
Goblet squat is a great starter squat.
Really if you feel like you quote unquote can't squat or if you feel like you have bad
knees, um, a goblet squat could be a great start because you get to stay a little bit
more upright because of where you hold the weight.
A box squat is also a really good start too.
If you feel like you have quote unquote bad knees, um, or squatting just creates pain
then start there too.
So yeah.
But okay.
I like it.
So then my push, you know, I love a dumbbell bench press, which you can push up.
You can do pushups all day long for your chest and you don't even need weights for that.
Yep.
There we go.
Overhead.
There's your overhead press.
Yep.
Just getting some stuff overhead, which can be problematic for some people, but there
are ways to work your shoulders and things like that and keeping it down underneath,
not going above your head.
Right.
And then for upper pulls, I do rows.
Pull ups.
Now the great thing about pull ups is, I mean, I've never tried to pull up.
Probably the best way to start to build your strength to do a pull up is to do a reverse
deficit.
Like you start at the top and go as slow as you can, like down.
So then you kind of jump back up to the top.
And I actually prefer a chin up versus a pull up the chin up where you're kind of grabbing
the bar with your palms back to your face versus a pull up where your palms are away
from you.
So either way, I mean, it just depends on whatever grip feels better for you, but a
great way to build into a pull up.
I mean, a lot, I have also done like the resistance bands on the bar and the kind of use that
and still try to do the pull up motion.
But anymore lately I've become a really big fan of just that reverse deficit ones where
you just jump up and either hang for a really long time, then like slowly let yourself down
or do those.
That's going to build, I think, strength way more than, and a little quicker possibly than
trying to do like assist banded pull ups.
Either way to each their own just as an alternative, you know?
Yeah.
And then he throws in some, he had the shoulder health.
I recently found like a physical therapist that has a really great social media account
where she, I actually bought one of her like little Pilates, like yoga balls that see she
suggested from Amazon because she's like, you start doing this exercise and you have
no more shoulder pain and you just draw like the alphabet on the wall, like with the hands.
And so it's like, I've started doing that not because I have shoulder pain, but I don't
want to have shoulder pain.
Like I don't have it yet, but you know, there's a lot of people that that starts to creep
up with you as you get older.
And I also feel like our chests are getting really tight because we all spend time on
our computers and our phones.
And so our chests are getting tight and rolling our shoulders forward.
And I just think long term, that's going to create some issues.
So I'm like, okay, what can I do compensate and like open up my chest more?
And you're so proactive.
I do, I do have shoulder pain.
I've seen the videos you're talking about and I just thought I should do that.
And then I don't, I just, we're just so different.
We are very different.
That's why it works.
I guess it's like, I'm going to head this off the Benno shoulder pain for me.
No, I like too much sports ball that if I can't play my sports, I would be in a whole
heap of trouble because I would just be really cranky.
You could take up knitting or something.
That sounds horrible.
I tried to do, I tried to learn.
I did actually learn how to knit in college and I've made a few scarves because one of
my friends on the track team, she had her knitting needles and like whatever, and I
can't sit still that long to do that.
But anyways, okay.
And then core, I do a plank.
I don't really love planks, but a side plank I do like dead bug.
I will do the dead bug.
We had the track team doing dead bugs this year and they were not happy with it.
They feel so silly.
They do feel silly, but they're really good for you.
They are.
I don't know.
And I guess that's about it.
Oh, and then Carrie's.
Oh Carrie's.
I do love good Carrie.
Haven't done that, but he says you can add that in later.
Yeah.
Once you're core.
Yeah.
He's got to go.
So at the end, I mean, oh, and then he goes to like creating the program.
Three different workouts that you'll perform each week.
You'll repeat each workout every week for 48 weeks, tracking your progress.
I've decided I like six weeks only because I've done programs where I do four.
I feel like by that fourth week, I'm finally just getting somewhere.
Yeah.
You know, the first week you're kind of learning the second week, you're kind of grooving into
it because you're familiar with the.
Well, and I did a lot of tweaking the first few weeks.
I was like, yeah, yeah, move this around.
So I kind of feel like weeks one and two of a new plan are just kind of learning.
And so I do feel like by the time you hit week three, from there, you need like four
solid weeks of really grooving in your routine because if you only get two and then you're
switching up again, I don't know.
I just, I think I've, I've just decided over the years, I really do like six week long
programming.
So that's a good number.
So yeah, three sets of 12 to 15, eight to 15, eight to 15.
I will say that I usually say like eight to 12 and I usually settle in like around 10,
but I have had programs that have written into me with that I follow that have been
either 15 to 20 reps and I do not like them at all.
Like I just get to the point where I'm like, oh, you're basically doing cardio.
Yeah.
I just, my brain's had enough repetitions.
I'm like, I agree.
Like I just get to the point where I'm like, okay, I'm done with this one.
Like I just kind of start checking out.
So I miss this or I forgot.
Make sure you balance things out, perform as many reps for your upper pull exercises
as for your upper push exercises.
You don't want to get front side heavy versus back side heavy.
And perform as many reps for hip hinges as you do for your squats.
Warming up.
I mean, it would look really weird if your booty got oversized for your quads, you know?
I mean, your chest got too big for your back or vice versa.
You know, you want to be balanced.
I suppose I never thought about it that way.
I mean, well, there you go.
Now you get to level up on your programming.
Found a new paragraph there.
And then he talks about how your warmup can be foam rolling or just the movement that
you're going to do for that.
Yeah.
Just with lighter weight or no weight.
I've done the world's greatest stretch before.
It's actually pretty good.
It's not that bad at all.
Oh yeah.
He did talk about that, didn't he?
Yeah.
I think I went to go search for that and then I just found one that.
He's right.
Do dynamic stretches.
I mean, I talked about that before.
I mean, whatever.
Yeah.
That was in this season.
We actually did the stretching episode, which was episode number two.
We dived into a little bit more details about stretching and what's appropriate, but how
dynamic stretching definitely trumps as a warmup versus static.
So he goes into some detail here.
So I mean, I, I pulled up now I found his social media account and he's got some really
good stuff with the one that the one that stuck out to me that made me kind of laugh
actually is the fitness bullshit I used to believe.
And he's got like a list here and he goes into and does more content and he's like this,
which is why I used to believe everything on this list, which is why my results used
to be temporary and why my weight yo-yoed in my twenties.
And you know, you read through this stuff and eat several meals per day to increase
your metabolism.
I think that's been completely disproven on a variety of levels, but you know that it's
still out there.
That somehow that magically increases your metabolism.
I don't, that's not, not right.
Um, uh, squats are bad for your knees.
I also agree with that.
Squats are not bad for your knees.
How you're squatting could be bad for your knees if you're not doing it right.
But that's the first thing people be like, Oh, I don't squat cause I, my knees are,
I can't deadlift cause my back hurt.
And I'm like, yeah, because you're doing it wrong.
So instead of saying it's not good for you, why don't you figure out how you should be
doing it?
I could probably very quickly guess how those are all, all going wrong.
Um, low carb diets are better than high carb diets for fat loss.
Agreed.
Hit workouts are better for fat loss.
Also agreed.
Especially as we get older, that's definitely not the case.
Yeah.
Sugar and other insulin spiking foods prevent fat loss, which has also been disproven.
And if you don't sweat during a workout, you won't, won't lose any fat, which is also
true.
Right.
I mean, cause I still, I still think a lot of people feel that way that you should be
like sweating or it's gotta be balls to the wall.
But I mean, gosh, especially for women as we get older and if you have any kind of like
PCOS or anything that you're dealing with your hormones, stronger, harder, faster, more
intense is definitely not better.
And yeah, you don't have to sweat to get a good workout in and be expands on that.
So yeah, he's, I mean, he's legit.
He's got a good PD.
He's got a great PDF that's you said it was just free though, right?
Yeah, free strength or beginner's guide to strength training.
Now he's not writing a workout for you.
Nope.
You, you, he just tells you how to put your own workout together.
But I actually really kind of love that because honestly, I mean, when you pay for a program,
anyone can follow somebody else's program, but if you're really going to like adopt it
as your lifestyle, you have to put in the work to learn it a little bit for yourself.
I agree.
You need to, it's, it's a must.
So that's what I've been doing.
Yeah.
I like it.
Thanks.
Good job.
But now it sounds like you just reread a few things that stood out that you might want to
have to look at.
I should probably go back and it's been a while since I initially, and then now I've just
kind of been the three, two, one in it.
The three, two, one.
Maybe we'll go for a two, two, two.
I need to get my life together.
And then three, three, three.
I have not been super great at my workouts.
How's your workouts going?
Not great.
Okay.
No, no, I'm busy too.
No, they, I mean, again, right now for me, it's just as much increased activity during
life as possible.
Which is good.
I don't hate that.
And that's, that's where I'm at.
I mean, I do have a almost three year old who's like 42 pounds.
So I carry my kids around a lot and then I squat and deadlift with them and they think
it's fun play, but I'm like, oh, I'm actually doing this for myself.
This is for me.
This is not actually for you.
Yeah.
I'm glad you're laughing about it, but no, I'm not playing.
We're all having fun.
I'm not playing with you.
I'm yeah.
So, but yeah, no, he does actually have quite a bit of, quite a bit of good stuff on here.
I love his post like this post, how to get, how to get in and stay in shape, be social.
And it's like, it's like this pyramid, like each line is longer and longer and longer.
Be social, drink water, go to bed early, practice gratitude, spend time outside daily, eat protein
with every meal, lift weights a few times a week, eat fruits with every meal.
He does say, he does say or veggies is and or veggies zone to cardio a couple of times
a week and avoid 100% cutting anything from your diet.
Yeah.
And I see stuff like that and I'm like, you know what?
Yeah, he's right.
I'm doing pretty damn good.
You are doing pretty damn good.
Congratulations.
Thank you.
Nice job.
You're doing really good too.
Oh, thanks.
Surviving life right now.
We all are.
So it is hard though, because I just know that if I would just suck it up and say three
months dial it in and just, I would get to where I want to be.
And then I can maintain it fine at this point, you know, but I also know what it takes to
dial it in for myself to lose that last like 15, 20 pounds.
And then I'm like, do I really want to do that?
But I feel like this fall, like, yeah, I'm going to be there.
Like because we're into a competition.
That's right.
We are.
Yep.
We are.
So, you know, we're going to get it done soon enough.
So yeah, it's, it's there, but good times.
I like it.
Well, I'm glad you found a program.
Well, thank you.
Oh, I'm going to see.
Oh, it's like, oh no, it's coming up.
Like I can't do it all over Ellen's microphones.
He'd be so mad at me.
I know, but I can feel it.
Oh my goodness.
It's going in my nose.
And in his bio on here, like that's what he says.
I help moms over 40 take control of their weight without restrictive diets or hours
on the elliptical.
We love that.
I love that.
So go follow him on Instagram.
It's just Rosen train.
R O S E N T R A I N.
And he's got a blue check mark and everything.
Yeah.
You know, he's legit.
He is legit.
Awesome.
Kudos.
Good job.
I'm glad you're learning and taking it on and doing it yourself.
So good work.
Thanks.
So that's all we've got I think for today.
Okay.
So until next time, bye.
Thanks for listening.
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