STORY TIME
Creating Customized Workout Plans with Tracking Data
Tracking data allows you to set specific, measurable fitness goals.
In the ever-evolving landscape of fitness, data-driven workouts are taking center stage. Whether you're a seasoned athlete or just starting on your fitness journey, harnessing the power of tracking data to create customized workout plans can be a game-changer. In this blog post, we'll explore the concept of using tracking data to tailor your exercise routine and provide you with sample workouts to get you started. Additionally, we'll incorporate trending SEO terms to ensure you have comprehensive information at your fingertips.
The Power of Tracking Data
Tracking data, collected through various fitness devices and apps, offers a wealth of information about your body's performance during workouts. This data includes metrics such as heart rate, distance, pace, calories burned, and even sleep patterns. When used effectively, this information can be used to create customized workout plans that are specifically tailored to your goals and capabilities.
1. Goal Setting
Tracking data allows you to set specific, measurable fitness goals. Whether it's running a certain distance, lifting a particular weight, or improving your endurance, having clear objectives is crucial for progress.
2. Progress Tracking
One of the most significant benefits of tracking data is the ability to monitor your progress over time. You can see how your performance improves, identify areas that need attention, and make necessary adjustments to your workout plans.
3. Personalization
Tracking data enables you to personalize your workouts. It takes into account your current fitness level, preferences, and limitations, ensuring that your exercise routine aligns with your unique needs.
Using Tracking Data to Create Customized Workouts
Here's a step-by-step guide on how to use tracking data to design your customized workout plans:
1. Collect Relevant Data
Invest in a fitness tracker or use a smartphone app that can collect data relevant to your fitness goals. This may include heart rate, steps taken, distance covered, and even sleep quality.
2. Define Your Goals
What do you want to achieve with your workouts? Do you aim to lose weight, gain muscle, improve cardiovascular health, or enhance overall fitness? Be specific about your objectives.
3. Analyze Your Data
Regularly review your tracking data to identify trends and patterns. Look for areas where you're excelling and areas that need improvement. For instance, if you're consistently hitting high heart rate zones, you may be pushing yourself too hard.
4. Create a Customized Plan
Based on your goals and tracking data, design a workout plan that aligns with your fitness level and preferences. Here are two sample workouts to illustrate the process:
Sample Cardio Workout for Weight Loss:
- Warm-Up: 5 minutes of brisk walking or light jogging
- Interval Training: Alternate between 1 minute of high-intensity sprints and 2 minutes of moderate-paced jogging for a total of 20 minutes
- Cool Down: 5 minutes of walking to gradually lower your heart rate
Sample Strength Training Workout for Muscle Gain:
- Warm-Up: 10 minutes of dynamic stretching
- Compound Exercises: Perform 3 sets of 10 reps each for squats, deadlifts, and bench presses
- Isolation Exercises: Perform 3 sets of 12 reps each for bicep curls, tricep extensions, and lateral raises
- Cool Down: 5 minutes of static stretching to improve flexibility
5. Monitor and Adjust:
As you progress, continue to monitor your tracking data and adjust your workouts accordingly. If you're consistently hitting your goals, consider increasing the intensity or duration of your exercises. If you encounter plateaus or overtraining symptoms, it may be time to scale back and focus on recovery.
Embracing a Data-Driven Fitness Journey
In conclusion, creating customized workout plans with tracking data empowers you to take your fitness journey to new heights. By collecting relevant data, defining your goals, analyzing trends, and designing personalized routines, you can ensure that your workouts align with your unique needs and aspirations.
Remember that a data-driven approach to fitness is not about obsessing over numbers but rather using them as valuable tools to guide your progress. It's about achieving your goals efficiently, avoiding burnout, and staying motivated along the way. So, start tracking, set your objectives, and embark on a data-driven fitness journey that's tailored just for you.
Let the Goals Happen
We focus SO much on the goals. Losing the 10 pounds, fitting into the dress 👗, or rocking the bikini 👙.
When you love the journey, the goals just happen.
We focus SO much on the goals. Losing the 10 pounds, fitting into the dress 👗, or rocking the bikini 👙.
Here’s the problem:
✔️ when you focus TOO much on the goal, when you reach that goal, there’s no motivation to keep going.
✔️ that goal can also seem SO far away that reaching it feels impossible.
Here’s what you do:
✔️ find out what you love about the journey itself. It can be ANYTHING. Even the stretch at the end of the workout 🏋️♂️.
➡️ Once you figure out what you love about the process of being healthy and getting stronger 💪, keep working towards your goals but focus on your journey and how good it feels.
📌 then celebrate the small steps you’re taking towards that goal. It’ll give you incremental steps to focus on that will eventually culminate into that larger victory.
The Best Version of You
The version of me who’s stronger 💪 than I was 30 minutes ago, and who KNOWS her own strength.
Who lives beyond the discomfort?
When I first got hurt and was stuck on bedrest, I would think about what my life would look like POST injury. After all the surgeries and the PT were said and done, I thought about what I wanted for myself once I could workout 🏋️♂️ again.
I could see myself lifting weights and just moving…
I saw myself happy 😊 that I had my independence back and was out of bed.
In truth, I saw myself doing literally ANYTHING except recovering from my injury. I imagined my life. The life I could have and not the one I was currently living.
I workout 🏋️♂️ for HER. For the version of me that I’ll be in 30 minutes when my workout 🏋️♂️ is done. For the version of me I wanted more than anything when I was stuck in bed.
The version of me who’s stronger 💪 than I was 30 minutes ago, and who KNOWS her own strength.
What about you?
Self Empowered Powerhouses
When I first started this whole coaching thing, I was told to NEVER talk about mindset 🙄. What malarkey.
I want you to be a self empowered powerhouse.
When I first started this whole coaching thing, I was told to NEVER talk about mindset 🙄. What malarkey.
Buuutttt here’s the thing:
When I first start coaching someone, all I see is their self doubt. I can tell based off their determination if they’ll be successful but somewhere along the line, we’ve misplaced one of the most important things we have - our self trust.
LAWD do I HATE that for you. Not just because the version of you that you WANT to be hovering below the surface, but because I know firsthand, if you don’t trust yourself, nothing is going to change.
That self doubt will continually creep up and have you making excuses for why you can’t do what you are very capable of accomplishing.
Time to turn that self doubt around 👊.
4 rounds
12 reps each exercise
Bridge hip taps
Butterfly crunches
Russian twists
Bench press
Don't Let Your Thoughts Take Over
Our brains can convince us we’re capable of accomplishing the impossible.
Your heart rate increases, your muscles feel warm, now you have to convince your brain to do the work.
⬆️ that’s a whole lot trickier than it seems.
Our brains can convince us we’re capable of accomplishing the impossible.
It’s also the only muscle that will convince us we can’t do anything regardless of how many times we have in the past.
Talk about a tremendous amount of power.
Left to its own devices, that kind of power could be tremendously detrimental too. Think about it: no human wants to be in a circumstance of stress. So if you leave those negative thoughts unchecked, they’ll take over.
The goal is NOT to stop those negative thoughts. You won’t be able to. The goal is to recognize those thoughts and move on from them.
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When you workout 🏋️♂️ today:
Embrace where you’re at right now. The workout 🏋️♂️ isn’t going to be perfect, but you’ve come a long way and that deserves celebration and acknowledgment.
Listen to your body. If you slept funny, you’re extra sore, or maybe you’re tired 🥱, take it back a notch. The hard work will be there tomorrow.
Let go of expectations. The most important thing is that you showed up. You’ve already done more than most people will do all week, and you’ll leave feeling stronger 💪.
The Driver of the Struggle Bus 🚌
Learn how to live in that discomfort. It won’t make it easier, but it will make it more acceptable, you’ll learn how to move past it faster.
Welcome to the struggle bus 🚌.
That mental place where you know you’re going to get pushed out of your comfort zone.
Sometimes I feel like I’m the driver of the struggle bus 🚌. Like halfway through the workout 🏋️♂️ when I feel like I can’t catch my breath and my legs are going to explode 🤯.
That’s the place where change is made. Where you see the pay off of all your hard work.
Embrace that place.
Learn how to live in that discomfort. It won’t make it easier, but it will make it more acceptable, you’ll learn how to move past it faster.
4 Rounds
12 windmills right
12 windmills left
10 single leg deadlifts right
10 single leg deadlifts left
8 bench press
Discipline or Devotion?
I think we hear discipline and we think about punishing a child. Then we apply that negative connotation to our workouts.
What if we switched the word discipline with devotion?
I think we hear discipline and we think about punishing a child. Then we apply that negative connotation to our workouts.
So working out becomes a punishment as opposed to something that is truly serving our bodies, making us healthier and happier beings. Keeping our bodies thriving instead of suffering.
What if we said devotion?
No for real…listen:
She’s DEVOTED to her health.
She’s DEVOTED to her workouts.
She’s DEVOTED to herself.
She shows up regardless.
Feels better huh?
Not so intense. Not so grueling. A little more positive and loving…
Be devoted to yourself and your health. You deserve it.
My Fave Exercise
Don’t forget: breaking down an exercise into its smaller components will make complex exercises more attainable over time.
TGUs are my favorite exercise.
I know, my crazy just went up a notch for you.
But here’s why:
It’s a shit load of core stability, shoulder strength and stability, a ton of coordination and an amazing full body exercise.
It also teaches a practical aspect of life we will ALWAYS need: how to get tf up off the ground. Since I’m all about the practical purposes of working out, I’m for SURE about that.
But I know it’s intimidating because it looks cool and it’s complex af.
I love complex exercises. They suck for sure but they’re super efficient, and when you don’t have a lot of time to workout, efficiency is really key.
Don’t forget: breaking down an exercise into its smaller components will make complex exercises more attainable over time.
Pro Tips:
✔️ make sure your shoulders are warm before you get into any version of a TGU
✔️ use weighted roll ups and bridges to jump start your muscle memory
✔️ incorporate lunges and single leg deadlifts into your activation to turn your balance on
Get ready for Flu Season...Again 🙄
I know…that’s not what you want to hear. You think you can sweat it out but here’s the reality:
Should You Work Out If You're Sick? Listen to Your Body
The question of whether to work out while you're sick often arises, but the answer may not be what you want to hear. The truth is, it's generally best to refrain from exercising when you're unwell. While you may believe that sweating it out will help, here's the reality you need to consider:
✔️ Working out with below-the-neck symptoms could potentially worsen your symptoms or prolong your illness. It's essential to give your body the time and space it needs to recover fully.
✔️ When you exercise while battling something like the flu, you divert energy that your body requires to fight off germs, redirecting it towards your workout instead.
✔️ Listening to your body and allowing it to rest will not cause regression in the progress you've made. In fact, giving yourself the necessary time to recover will help you come back stronger than before.
We understand that the current season of sickness may feel more intense than previous years, and it can be frustrating. However, don't hesitate to prioritize your well-being and give yourself the time you need to heal.
By allowing your body to rest and recover, you'll bounce back faster and stronger. Giving yourself permission to rest doesn't equate to regression—it's an essential part of the healing process.
So, when you're feeling under the weather, remember to listen to your body. Be kind to yourself and recognize that rest is a crucial component of your overall well-being. By taking the time you need to feel better, you'll be back on your feet in no time.
Remember, your health comes first. Take care of yourself, give yourself permission to rest, and trust that you'll emerge from this period of sickness even stronger than before.
Stop Checking Out the Mirror
Do you remember that meme of what you think you look like when you hold a plank verses what you actually look like?
Stop Worrying About What You Look Like When You Work Out: Embrace Your True Potential
Do you remember that viral meme showcasing the stark contrast between what you imagine yourself to look like while holding a plank and the reality of how you actually appear? It's a humorous reminder that getting caught up in appearance-related expectations can hinder your progress.
The "shoulds" of working out can be a significant roadblock. Thoughts like "I should look like this," "I should go this fast," or "I should lift this heavy" can create unnecessary pressure and dampen your motivation.
Moreover, the influence of social media exacerbates the problem. Even though we're aware that what we see online is often a carefully curated highlight reel, we still find ourselves questioning our own efforts and comparing them to what others are doing.
It's time to shift our focus. Instead of fixating on external appearances and self-imposed expectations, let's prioritize how we feel during and after our workouts. You can "should" yourself all day long, but what truly matters is feeling like a rockstar when you complete your exercise session.
Embracing a mindset that prioritizes your well-being and inner sensations allows you to unleash your true potential. It's about acknowledging that fitness is a personal journey, and what matters most is the progress you make, not how you measure up to others.
So, the next time you hit the gym or engage in physical activity, let go of the pressure to meet arbitrary standards. Focus on how your body feels, the strength you're building, and the positive energy coursing through your veins. Celebrate your accomplishments, big and small, and relish in the joy of moving your body.
Remember, the path to a healthier and more fulfilling fitness journey begins with self-acceptance and self-compassion. Embrace your uniqueness, trust the process, and prioritize your well-being over external expectations.
Don't waste another moment worrying about what you look like when you work out. Instead, channel that energy into becoming the best version of yourself, both physically and mentally. Let's break free from the chains of comparison and cultivate a mindset that celebrates progress, no matter how small.
