Winter Phase 2: Week 8Feb 18, 2024
Excited to bring you the last week of the cycle.
Typically you will see an increase in strength and conditioning.
If you want to build a balanced body, you need to balance your push and pull movements.
Horizontal push movements, like the chest press, are a great way to challenge a broad range of muscles and develop a strong athletic physique.
However, just focusing on a bunch of push movements can lead to dysfunction and injury.
Mixing in horizontal pulling movements (think lat row) can help avoid this as well as enhance strength development.
Good news is you don’t need to worry about all of the nerdy technical stuff because I do the programming for you.
And you just do the work.
❄️ Winter Phase 2: Week 8
Go ahead and login here to access your coaching program.
All details of the coaching plan are inside the next page.
Check it out and then update me on your progress.
Something else I wanted to share today.
Most people I’ve spoken with who’ve fallen out of their fitness routine (or not started one in the first place) often blame a “lack of motivation.”
But motivation isn’t the problem.
Not having a plan, and someone to hold them accountable, is where most people go wrong.
Your plan should meet the following four criteria:
If you make things complicated, you run the risk of losing interest and/or getting discouraged when it gets too hard to follow.
Try taking small, consistent actions instead.
Start with one thing you’re 80% confident you can do consistently for two weeks, then build from there.
And if you’re less than 80% confident, make it simpler and easier.
If you’re busy with work, school and/or kids/grandkids, working out six days a week probably isn’t happening.
Once you realize that you can get great results with four workouts a week and batch-preparing your meals, it makes the process a whole lot easier.
If your goal is to lose 20 pounds, start smaller.
A 180-pound man following a well-designed fitness-and-nutrition program, and getting quality sleep, will lose an average of one pound per week.
So try to do a little better than average and set a goal of losing five pounds of bodyfat in your first month.
You’ll gain momentum and confidence, create some habits that will stick and will be less inclined to give up when things get challenging.
Once you’ve got your plan, it’s important to have support from a trusted professional so you’ll be more likely to stay accountable when “life happens.”
To be answerable means that you are required to explain or justify your actions.
It means you are reporting to someone who will help you do what you said you would do long after the feeling of excitement has passed.
When selecting a professional coach, make sure the individual's personal interests don't compromise his or her judgment, decisions, or actions.
Side note: Your workout buddy or significant other are not always the best accountability coaches due to conflict-of-interests.
When things don't go as planned, meet with your professional coach and strategize how to adjust in order to get you back on track.
Today is the day to re-evaluate where you are.
Meet with your coach to get you back on track.
Whenever you are ready, I am here to help.
To your success,
Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online personal trainer, or you want to visit the best personal trainer in the Lehigh Valley, you can take a free 14-day trial.