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Fit Tips for September

Hey everyone! I hope the school year has started off well for y'all who do school-y things and I hope y'all had fun working toward those monthly goals we set in our last Fit Tips. We set 3 behavior goals to help us start creating new inbound and outbound habits. I'd say I got 2/3 again this month! So as we move on to this month's topic, we'll learn...

3 Ways to Do Your Gym Workout at Home

Ever had a plan to go to the gym and do a heavy workout, but life gets busy and you don’t get around to it? Well, here’s a few quick tips to do that same workout you had planned at home instead!

So obviously unless you have a fully outfitted garage gym with heavy weights, we won’t be able to mimic those gym weights completely, but there are a few ways we can get the next best thing at home!

🎒Use a Backpack

If you're looking to use a heavy kettlebell or barbell, but don't have that at home, filling a backpack with weights or heavy items can help! If you're using dumbbells or other random heavy things that might be uncomfy in a backpack, I recommend lining the backpack with a blanket first, then adding the weight to make sure it won't poke you during your lift.

You can wear your backpack like normal on your back, on your front, or hold on by the straps or top handle depending on whatever exercise you're doing. It can be a simple solution to adding weight without buying expensive heavy weights!

⬆️Increase Your Reps

If you're in the gym going heavy with 5 sets of 5 reps, those reps are gonna be hard, but with less weight at home... not so much. So changing up your sets and reps can help you reach a similar fatigue even with lighter weights.

This is a great place to practice RPE! (Rate of Perceived Exertion) If your goal is 7/10 RPE, then adding a few more reps will help you get to that fatigue level.

🐌Slow Your Roll

Time Under Tension is a principle where the more time a rep takes = more muscles used. So by slowing down your rep tempo (taking 2-4 seconds on the up &/or down phase) you can start to feel that burn!

Using tempos will make those light weights feel a lot heavier! An easy way to slow down is by using your breath as a guide, inhale on the easy part, exhale on the hard part (and try to breathe slowly!)

Using 1 or all 3 of these tricks can help you do those gym workouts at home in a pinch! If you try them out, let me know how they go this month!

Goals for September!

This month we can keep building on previous goals or start reaching for something new! Think about where you want to be in your fitness, nutrition, habits, or lifestyle next month & let's make 3 goals that will help make that vision a reality!

By next month I want to have a better work/family balance and stick to my current workout plan (yes, even trainers struggle with motivation sometimes, we can be people too) So my goals are...

• Shut down work (and work brain) at 5pm & no work on weekends.
• Phones off and put away during meals.
• Do 5/5 weekly workouts this month (5 is just my personal goal, you can do whatever works for you and your goals!)

What are your goals this month? Reply to let me know what you're working towards or to brainstorm on your goals!

40 Healthy Pumpkin Recipes For all you Pumpkin Spice lovers out there!🎃 These had my mouth watering already! Read article

7 Ways to Get Your Fitness Routine on Track Fun tips that will help you stay on track this Fall! Read article

September Workout

🔥DEKA Fire🔥

My gym is gearing up for the DEKA Quarterly Challenge this month which is the DEKA Fire. It's a fitness test with 10 bodyweight zones that are done in a row as quickly as possible. So that's the workout this month! Grab 4 markers, a stopwatch, & watch this video for the details!

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Warm-up with 5 min cardio your choice!

1. Alternating Reverse Lunges (30 reps total)
2. Hand Release Push-ups (20 reps)
3. Sit-ups (30 reps)
4. Squat Jumps (30 reps)
5. Bear Crawl (forward & back, 50 meters)
6. Shuttle Run (100 meters)
7. Lateral Jump (30 reps total)
8. Plank Shoulder Taps (30 reps total)
9. Lateral Shuffle (100 meters)
10. Burpee (20 reps)
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Cool down with light cardio, stretching, and/or foam rolling
*Modify each exercise as needed

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If you finished the full DEKA Fire without modifications, feel free to submit your time to the leaderboard Here!

These monthly workouts are fun to throw into your routine, but they're not a complete training program!

​Check out program options here!​

The gym's been quiet recently, but I've been busy! I took a little (much needed) break from social media over August and now I feel refueled and ready to go again. The beta test of my Foundations program is going super well so far! I've really enjoyed getting back to the basics this month and focusing on what I love most about coaching, working with all of you!

So if you have any questions ever about some content I've made, coaching, or want to drop some feedback for me, feel free to reply to this email! I LOVE hearing from y'all and learning how I can improve my content to help more people!

I know this episode was a bit wordy, so I'll give the words a break for now, ok, bye!

Speak with you soon,

Katie

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