Frequently Asked Questions
I am new to exercise. Where do I start?
First of all, congratulations on taking this first step. Continuing to being proactive will serve you well in the long-term pursuit of a fit life.
I created the Workout Builder with you in mind because I wanted to give you a systematic approach to your fitness. I walk you through a 4-step process that teaches you about the fitness mindset, movement science basics, and a programming structure that will allow you to adapt it to your goals.
You can also visit my video library, in which I explain and demonstrate sound movement technique. Feel free to return to it as you develop your movement skills. Even pro trainers like me need refreshers from time to time.
I have been working out for awhile. Are there resources for me?
Absolutely. The Workout Builder page may offer some new approaches to how you structure your workouts, by guiding you with information about selecting the appropriate weights, intensities, rest intervals, and rep schemes.
It's also important to look at your existing workouts from a fresh perspective to see if you could clean up some less-than-ideal habits. Please refer to my free e-book, The 19 Top Workout Mistakes: Don't Fall Prey.
How do I know if my form is right?
Even pro trainers like me need to make sure my movement mechanics are spot-on so that I get the most benefit from my workouts. I've created a series of technique videos so that you can watch exactly how the movements should be performed. Along with those resources, I encourage you to have yourself filmed so that you can compare your technique to mine. Visual feedback is incredibly important and I use it all the time with my clients.
Coming soon: Form Checks. I will be offering a service that will enable you to send me your technique videos and I will comment on them so that you can get personalized instructions and feedback.
How do I choose the right weights?
The weights you choose reflect the intensity of the day's workout. The lighter the intensity the lower the weights with more reps (15-20) and the heavier the intensity the higher the weights with fewer reps (6-8). For example, if I were squatting on a light day then I might use 50 pounds for 15 reps. But, on a heavy day, I might use 80 pounds for 8 reps. Keep in mind: the intensity doesn't reflect how difficult you will perceive the workout to be. The goal is to push yourself so that even a light day will feel challenging.
In Step 4 of the Workout Builder I suggest alternating your workouts between a heavy day and a light day so that your body can experience different ends of the strength-endurance continuum, to build a well-balanced body.
To make sure that you are being really accurate with weight selection you need to choose a weight that you cannot do for more than the number of reps you have undertaken for that day's workout. For example, on a heavy day you will choose a weight with which you can do up to 8 reps, but no more. If you can get out a 9th or 10th rep then the weight isn't heavy enough. In that case try adding 5 or 10 pounds to your lift. However, form is king. Never use a weight so heavy that you sacrifice good technique.
What if I need more guidance?
Since I do not know your particular starting point of strength, movement competency, or training experience I designed the tools on this site with a rough idea of someone looking to begin or refine her exercise program. Please peruse the Resources page, get my free e-book, and sign-up for my mailing list (at the bottom of the page) to receive the latest articles, news, and more practical tools.
As of now, I am not currently taking on more clients because of my packed schedule. However, I have begun working on two online courses that will provide you with an in-depth movement education. I do not yet have a launch date but, by being on the mailing list, you will definitely hear more details on those upcoming projects.
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