Stay Strong Personal Training

🤣

Let's talk injuries and illness. We all have aches and pains and get injured from time to time, especially in our 40s, 50s (and beyond), overuse injuries are common. Injuries and illness will certainly impact your workout, but don't have to completely tank your routine. As I sit here recuperating from arthroscopic surgery on my knee, a few thoughts come to mind:
1. Listen to your body! Delayed onset muscle soreness, that soreness you get a day or two after a workout, is common and helped by stretching, sauna, whirlpool bath, and rest. But, when you are exercising, I always tell my clients, challenging is good, pain is bad. If you are doing an exercise and it hurts, check your form, lower the weight, shorten your range of motion, or do a different exercise. There is more than one exercise for each muscle group. If the pain doesn't feel right and/or is persistent, call your doctor. Pushing through pain when you are injured only leads to worse injury.
2. An injury does not have to mean an end to all workout! I have a habit of injuring myself in the summer. Some might say I have a habit of injuring myself all year long - I'm a bit of a klutz. Last summer it was 2 broken bones in my foot, this summer, it was my knee, a few years ago, my shoulder...maybe I am a klutz.🤣 Injuries are frustrating, but you can also look at them as an opportunity to work other muscle groups. For example, the only leg exercises I could safely do this summer were the ones I did in physical therapy. But on my own, I focused on lifting heavy for my chest, back, arms, and shoulders. It was a chance to really hone in on those exercises. Although I've been looking longingly at the leg exercises I want to do - an the Pound Fit I want to teach! - I know I'll have the chance soon enough.
3. Listen to your body! (oh, did I mention that already?) What if you're sick? If you are running a fever, rest and hydrate and let the gym wait. "Just" a cold? I've read that if you have a head cold, a workout is ok, but if you have a chest cold, your workout should wait. I'm not a physician, so although that makes sense to me, I advise people to take care of themselves first....yep, listen to your body. Maybe you feel well enough for a walk, but not a full cardio session. Maybe some light lifting, but it's not a day to push yourself with weights. Giving your body time to heal will reap more benefits in the long run.
4. Rest days are vital! Build rest days into your workout schedule and stick to them. Your body needs time to recover and to heal. A rest day can be anything from truly resting, to adding some stretches, to taking a walk. Your body will thank you for these days.
5. What about the days when you feel fine, but you just don't feel like working out? Those are the days to give yourself a little bit of tough love. Tell yourself you'll just work out for 15 minutes. Make yourself do those 15 minutes. If that's all you do, be proud that you did 15 more minutes than you wanted to do. Chances are, you'll continue and complete the workout!

And stay tuned for my Pound workouts! I will be doing them once I recover from my surgery!!

WORTH THE READ!💪🏼

Working out with an injury. Possible? Yep. Will you have to modify or change some exercises, maybe even the entire workout? Yep. Will you still get results? YEP!!

Injuries and chronic pain suck, but it’s a reality that many (including myself) have to deal with. The key is going through the process to find the exact cause of the issue in order to get the correct treatment(s) for pain management and rehabilitation. I thought I had elbow tendinitis, but it’s actually coming from the shoulder/scapula area, which we’re now working on. It’s not fun, it seems to take forever and can even feel very depressing at times.😝

I’ve worked through a slew of injuries over the years. From a popped rib head, to two herniated discs (one is now bone on bone), extreme sciatica and more pulls and strains than I can keep track of. In my 20’s and 30’s I could “ignore” most of it and keep going…not no more.😂

I still lift, but it changes as needed based on my pain management and physical therapy needs. Instead of max weight, I focus on total volume of the workout (like in LIIFT MORE) to still work on building muscle and modify/ sub any exercises if needed at that time.

So if you’re dealing with an injury or chronic pain, I’m right there with you! But DO NOT settle and let it win. You can control how you feel, how you train and can still see results. Your health and fitness is not a sprint, it’s a marathon!👊🏼💙🤘🏼

We all start as beginners. Focus on progress not perfection, and above all, just start

Pound friends! I’ve been working with a venue and hope to announce the start of in person classes over the next few weeks! I will also be starting virtual classes! Looking forward to Pounding with you!!!
In the meantime, please join us on Saturday for Sticks & Salsa to benefit the Alzheimer’s Association. I’ll be teaching for my first time! Doors open at 8:30 and the event starts at 9. We’ll have Pound, Zumba, and some amazing raffle baskets! If you can’t attend, please consider donating through this link:
https://act.alz.org/site/TR?px=19474830&fr_id=17194&pg=personal&s_src=nuclavismobile&s_subsrc=Nucl_Web_FdrQRC

Our Sticks and Salsa Party will be here soon!! Please join us to help raise money for the National Alzheimer’s Association!

I’ll be one of the Pound teachers at the second annual Stix & Salsa, and it’s going to be a blast! Come rock out and dance with us to raise money and awareness for Alzheimer’s and Dementia on June 22nd. Link below to make a donation.

Help Lisa Nikki fight Alzheimer's on The Longest Day! I am fighting Alzheimer's by participating in The Longest Day. Support me by donating today!

Whatever your goal, persistence is the key to success. I’ve had days when my strength is not there, when my nutrition is not on point, when the scale is not cooperating. Those are the days when being consistent and persistent is most important! I’ve been lifting regularly for 3-4 years and I have slowly seen changes to my body. Recently, though, the changes are coming more quickly and the definition is making itself known! Keep on keeping on!! I’m always here to help!

Lift heavy and always be a lady G-LOVES

I gave myself a birthday present this weekend! I am proud and excited to announce that I am now certified as a Pound Pro with POUND - Rockout. Workout. This is in addition to my personal trainer certification - a way to teach some really fun cardio classes! I am creating a WhatsApp group chat for people interested in taking classes. DM me or comment if interested! Get ready to rock!!

Your mind will tell you that you’re tired, your mind will tell you that you can’t, but your body can do so much more. Kick those “I can’t“ thoughts out of your head!

I was just discussing this with a client today. We all have so many responsibilities that take up so much time. You need to make yourself a priority. Make time to take care of your health and make time to do the things you love. You can’t pour from an empty cup! Pull up your calendar and schedule time for yourself every day. It could be taking a walk, planning a workout, meal prep, going to get your annual physical, getting a mammogram, going to the dentist. It could also be reading a book or listening to your favorite podcast. Just make sure to take time for you!!

http://bit.ly/getfitforisrael
PLEASE SIGN UP AND JOIN ME WITH Lisa Zucker Sandler and Gevura Lauren Davis!!!!!

Proud to announce my newest NASM certification as a Women's Fitness Specialist!! Please feel free to comment or dm if I can help you reach your fitness goals!

Always learning - the best ways to help my clients and expand my business

It’s never too early or too late to start training and strength training is so good for you!!

Today was leg day and this pretty much sums up how I feel. 😂

“It’s too hard to work out when I travel.” NOPE! Most hotels have a gym or you can get a day pass to a neighborhood gym. No weights available? Body weight exercises are great! Squats, push ups, tricep dips, core - they’re all very effective. Also, take a walk! Walking is fantastic exercise and allows you to take in the sights. Just keep moving and enjoy!

Women are superheroes! Strong women lift each other up, not put each other down. While you’re complimenting other women, don’t forget to give yourself a pat on the back!!

No! Carbs are necessary for energy and building muscle. The general rule of thumb is that 40-50% of your daily calorie intake should come from carbs. It is important to pay attention to the type of carbs you are eating - complex carbs are better for you than simple carbs. Look for potatoes, squash, rice, pasta, fruits, fibrous veggies, oats, lentils, beans, quinoa, and whole grain wheat. Enjoy!

Chest and back for me today. I pushed myself to lift much heavier! It was really hard and I pushed myself to failure, but it felt awesome!! Don’t be afraid to go beyond your comfort zone. That’s where the magic happens. Change nothing and nothing changes.
What can you do to go beyond your comfort zone?

Never miss a Monday!