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Valid 9/1/2017 – 9/30/2017Saving Time in the Gym Part 3: Compound Sets/Pre-Exhaustion
Saving Time in the Gym Part 3: Compound Sets/Pre-Exhaustion
By. Joe Meier
Compound Sets: performing two exercises that work the
same muscle group; “compounding” movements on top of each other.
Example: performing a reverse curl and following it with a hammer curl.
Compound sets can be used to save time mainly by tiring a certain muscle group by hitting it from different angles back-to-back. If you were to do this for the back, it may be performing a lat. pulldown followed by a seated row.
When performing compound sets, always keep in mind the second exercise you do will be done with a smaller load than the first exercise. Don’t get bent out of shape and quit if it seems like you’re getting weaker throughout the workout – you aren’t.
Example:
Perform one set of each pair of exercises back-to-back with no rest in between, then move down to the next pair of exercises and continue on. Aim for 3 sets of each pair, with 1-2 minutes of rest after each round.
- Barbell bench press / incline dumbbell bench press
- Barbell bent over row / lat. pulldown
- Goblet squat / dumbbell walking lunge
- Hammer curl / EZ bar curl
- Dips / cable tricep pushdown
Pre-Exhaustion: performing a single-joint exercise immediately before a multi-joint exercise targeting the same muscle group. Example: performing a chest fly (to exhaust the pecs) and following it with a dumbbell bench press.
Pre-exhaustion is a moderate- to high-intensity method that shouldn’t be performed by beginners. The second lift (using the example above – the dumbbell bench press) is much more difficult after performing the pre-exhausting lift (the chest fly). This method is used by those who are looking for a different/higher intensity stimulus to add to their training.
Example:
Perform one set of each pair of exercises back-to-back with no rest in between, then move down to the next pair of exercises and continue on. Aim for 3 sets of each pair, with 1-2 minutes of rest after each round.
- Chest fly / dumbbell bench press
- Hamstring curl / barbell deadlift
- Dumbbell reverse fly / seated row
- Overhead dumbbell tricep extension / dips
- Bicep curl / chin-up
Organizing Your Kitchen For Success
Joe Meier (Lifetime Lean)
There are a few things that I have found to help keep people on track with their eating goals, their preparation goals, and their ability to save money at the grocery store by never wasting any food from having it spoil. If you can manage to focus on these several points, you’ll eat healthier and waste less food than you ever have before.
- Keep your healthiest go-to’s where you can see them first. That means your fruits, veggies, lean proteins, oats, eggs, nuts, seeds, beans, etc. When you’re really hungry or don’t have a plan of what to eat, you’ll likely grab the first thing you see. If you see junk first, you’re far more likely to eat that junk whether or not you’re cooking a healthy meal afterwards.
- Keep it clean. Your dishes (as often as possible), your stove, your microwave, your countertop; nothing makes lazy people want to go out to eat quicker than looking at a nasty 4-day-old meat ball stain on a white countertop. The cleaner it is, the more likely you are to want to use it the right way- by cooking. If you cook on the stove multiple days per week, wash the stove top and the pots/pans you use and try putting them right back on top as a reminder to use them when preparing your next meal.
- Know where everything is. Keep certain types of foods or food groups in the same area so you know where to find them – like when you’re looking for a healthy carb to make with dinner. This speeds up the planning and cooking process immensely.
- Don’t forget about your produce. (remember #1 also). It’s extremely easy to buy plenty of fresh fruits and veggies for the week, accidentally hide them behind leftover lasagna in the back of the fridge, and then discover them two weeks later wilted, moldy and seemingly growing into a different species. “Buying healthy food is so expensive” they say; they’re right, especially when you don’t actually eat the food you bought at $4.99/lb. Keep fresh foods in the same drawer and/or right at the front of the refrigerator so you’re less likely to forget about them.
- Stock your freezer. The best thing about stocking your freezer with healthy options such as lean meats, fish, dark green leafy veggies, a variety of vegetables, and berries is if and when you run out of fresh healthy options in your fridge/pantry you will always have a backup plan. Take things out of your freezer when you need them and remember how much of your favorite foods you have left so you can re-stock next time you go shopping. I prefer to cook thawed out meat that is in my fridge and immediately replace it with something that is frozen so by the time I need it in a day or two it’s ready to go.
- Invest in a spice rack. Herbs and spices are what separate the bland cook from the person who loves eating the same thing week after week (which is me). Not only will your food taste and smell better/possibly different each time you prepare it, but you’ll be getting a plethora of awesome phytochemicals from the plants that herbs and spices come from that will add to the vibrant life you’re trying to live. Don’t forget about pre-minced garlic either, which is usually stored in the fridge, not the spice rack.
Working With a Busy Schedule
If I had a dollar for every time I’ve heard someone say “I don’t have time” or “I’m too busy”… you know where this leads. Everyone has a busy schedule at some point in their lives. The only difference between busy people who are in good health and those who aren’t is where their priorities are at. Which one will watch 30 minutes of T.V., and which one will choose to go for a 30 minute run with that small amount of free time?
If someone has a busy schedule but also wants to start to get into better shape, all they have to do is make time for a workout. People make time to eat, to cook, to clean, to watch their favorite show, and to run errands. Making time to exercise should be treated the same way. It should be planned, it should be a regular part of your day, and it should hold a very important spot in your daily life just like anything else that is important to you.
Make exercise a regular part of your day. It does not have to be hours in the gym. Just 30 minutes, 3 times a week will make a huge difference in your overall health! It is time to put YOU first!
Don’t Stress It!
Oh stress… The seemingly unavoidable nuisance that kills moods, motivation, relationships, diets, productivity, sleep, etc., etc., etc. Whenever I refer to stress, I refer to it as “stress”. Why? Because I believe I’ve (near) mastered how to cope, avoid, and deflect it without it weighing me down like so many people I talk to each and every day as a way of basically eliminating it from it’s real existence in my life. There is a fine line that sometimes I even wonder if it’s stress I handle so well, or if it’s a lack of caring (definitely not a lack of caring). Of course there are extremes that may come up down the road that may cause me to feel some stress, but until then I will attempt to change the mindsets of others and have them believe they can “master” stress too.
Attempt to live by these few principles and you too may be able to be as cool as a cucumber.
- Accept the things you cannot change. “Easier said than done” I always hear. Well, once you’ve “done” it enough, it will become an easy habit. Plus I won’t have to hear that excuse anymore and then everyone wins.
- Look for, and see, the silver lining. I do catch myself once in a while not doing this, but lucky for me I can notice it, change it, and get back on the right track. You can find a silver lining in just about every single situation, you just have to look for it. To avoid completely killing your ability to do this, avoid thinking you or anyone else is “downplaying” your problems; all that’s doing is justifying the way you’re [negatively] reacting to it in your mind. You can’t control what happens to you, but you can control how you react to it.
- Do your best, don’t stress, and forget the rest. If you’ve actually done your best – thought through every scenario, tried to solve the problem in front of you, gave it everything you’ve got – then what do you have to worry about? Something I periodically tell my athletes (whether you think it’s wise or not), is that “you can’t win ‘em all”. Which is true. All you really can do is use the tools you have to accomplish your goals and hope for the best.
How to: Stick to a Routine
One of the hardest things to overcome when starting an exercise program is getting into a routine. Anyone can go out and get some type of exercise once in a while, but if you want to see results you have to be consistent with your workout routine and your diet. The easiest way to stay consistent is to have a plan.
Having a plan for my diet might include making overnight oats basically every night before bed, having snacks such as nuts, hard-boiled eggs, and fruit ready to take with me wherever I go, and making sure that I plan to eat vegetables at almost every meal.
My exercise routine is inconsistent and consistent at the same time. I plan what I’m going to do the day before or at the beginning of the week. There is no set “leg day”, “arm day” or “cardio” day, but each body part is specifically trained at least twice a week. This is how it is for me because I’m juggling teaching classes in the gym and training for races during the summertime. Even if you don’t know what you’re going to do or don’t have time to make a plan on a certain day, just show up and let your imagination and past experience do the deciding for you; as long as you’re giving it your all, improvements will follow.
Balance. The least understood and most confusing word in an athlete’s mind.
Everyone talks about balance. Career-driven parents struggle to find balance between work and home-life. Moms struggle to find balance between Mommy-time and Me-time and if they’re lucky, a little Girlfriend-time. A business owner struggles with how many hours to work “in” the business vs. “on” their business. An athlete struggles with the word balance in many ways as well. It’s a little more complicated than balancing with one foot on a dyna-disc or doing a single-leg squat on an upside-down Bosu ball. Balance does not refer to the amount of time they spend on the Barre or the amount of time a gymnast spends on the beam. Balance for an athlete comes in the terms of varying workouts to get the greatest possible desired outcome. The constant over-planning of number of reps, rest intervals, pre- and post-workout nutrition, and rest days can be cumbersome.
People brush it off so easily when you had a bad day, not enough sleep, or feel stretched too thin between meetings with the casual comeback “You just need to find a balance.” Have you ever wanted to yell back at them, maybe point a finger, get in their face, and say “What the heck is balance?!? Where am I supposed to look for it? Like it just grows on trees?”
Balance. Let’s break it down. The hourly, daily, weekly, and monthly habits begin to define us and therefore define our own “balance”. Your routine for breakfast, lunch, and dinner is a caloric balance for the day (or maybe it’s not!). Your sleep verses awake time each week is a balance. The number of workouts or fitness classes you schedule into your calendar becomes your balance. The amount of time you read blogs, attend church or civil community groups, watch TV, and educate yourself all becomes your own balance. The unique thing about balance is that it means something entirely different to each person. And there lies the struggle.
So what happens when your balance is way off wack? You feel out-of-control, tired, overwhelmed. You may feel slouchy and/or grouchy. Something is sure to slip whether it’s your diet, amount of sleep, or exercise. For most people, going out of their usual routine is scary. Heading to a Kettlebells class when you’re usually a s
pinner is scary. Getting up at 5:30 instead of 6:30 am feels nearly impossible (for obvious reasons!). But if we are constantly in a perfect state of balance, are we ever really pushing ourselves to achieve more? Are we reaching our greatest capacity? Physically? Financially? Relationally? When you can muster enough small, baby steps together, combine it with encouragement from your biggest fans, and a split-second of insane courage – YOU CAN ACHIEVE MORE! You can do more. You can BE more!
What if you INTENTIONALLY threw your balance way off wack? It gets chaotic. Really quickly. It feels very uncomfortable and out-of-sorts. We may become irritable, may become lost or short-tempered, or just uneven keel. But What IF?? What IF, we embraced our own chaos and threw BALANCE out the window. After all, ask anyone who uses the word to define it and I’ll bet they struggle. That is my challenge to you today. Do 1 thing different. One thing that makes you uncomfortable, scared, gives you sweaty palms or the heebie-jeebies. Better yet – grab a friend and do two things. Choose a new outdoor fitness activity. Try a new, healthy, organic dinner. Challenge yourself to do something at a higher intensity level than you have done before. I believe in you!
Fear of the Unknown – Going to the Gym!
I think everyone has a fear of the unknown, especially going to the gym when you know you’re going to be physically challenged and testing your limits. You ask yourself, “Am I going to be able to keep up?” or “What happens if I need to take a break?” “What should I do if I sweat all over myself and my equipment?” You know what? These are all AWESOME questions that many individuals have but are too afraid to ask – whether you’re a first timer to the gym or have been a long time member! This could be cause for some individuals to not be involved at all! We encourage you to ask these questions at any time of any of our staff at AFC.
I want to make the fear known so this becomes comfortable for everyone. Everyone feels the same as you – flawed and imperfect. I believe everyone has these insecurities at some point in their lives, but it’s how we forge ahead to get over those. Guess what? We all sweat, need a break for our bodies, and want others to look at us in a positive light. Here, at AFC, we want our members to be comfortable in the gym and in their own skin. We don’t care if you sweat a lot, we don’t care what you wear, or if you’ve never worked out before! We believe your best is now!
We do offer a wide variety of classes at various times of the day. We have a handful of instructors that enjoy the high intensity workouts and welcome a challenge. We also have a handful of instructors who enjoy the intensity but at a more moderate pace. We encourage you to check out our schedule here. If you have any questions about any of our classes, please feel free to flag down any of our staff and they would love the opportunity to explain them to you. If you leave our classes and aren’t sweating, it is more of an insult to our instructors – they will feel like they haven’t done their job! First timer? Let your instructor know and they will welcome you with open arms! They will explain what you need to know ahead of time and they will probably grab your equipment for you. Do you feel like you sweat a lot? Great! Grab a towel and water bottle and bring it to class with you! You’ll be prepared and feel more confident because of it.
“Am I going to be able to keep up?” The answer is YES! All techniques used in class can be modified to suit your body and lifestyle as you see fit. Whether you need to increase your intensity or decrease, there are always options. Look around – chances are you’re not the only one. “What if I need to take a break?” Take one! The worst thing you can do for your body is not listen to it. You only get one body so make wise choices. Feel free to walk out during a class, grab a drink of water and take a breather. You can always come back to finish! Not only that – here it is again, modify. Move at a slower pace if needed and modify the workout to adjust to what your body is telling you.
Fear of the unknown, such as going to the gym, doesn’t have to be scary! Being uncomfortable, testing those limits means you’re about to do something brave for yourself. We want your experience to be as comfortable as possible for you. We do our very best to keep our machines in tip-top shape, and knowledgeable staff to answer any and all of your questions. Yep – even those embarrassing ones! That’s why we’re here – to serve you and make you feel your best!
FAQ
Frequently asked questions:
1) Do you have lockers/locks for members to use?
Yes, we have lockers in both the women’s and men’s locker rooms. Lockers are free for members to use but we do not provide locks. If you bring your own lock, please only use lock when at the gym, do not leave on for 24 hours. We also have cubbies in the front entry way where you can place your personal belongings. AFC in not responsible for any personal items.
2) Where can I find towels and is there a fee?
Towel Service is available for unlimited use at $10 per month starting January 2015. Towels are located in both women’s and men’s locker room in a locker with a combination code. If you wish to add this service to your membership, please speak with a staff member.
3) When is the best time to come in to sign up for a membership?
Please visit us during staffed business hours for a tour of the facility, information, to ask questions, or sign up. Our staffed hours are: Monday-Thursday 8AM-1PM and 4PM-6PM. Friday from 8AM-12PM and Saturday from 8AM-11AM.
4) What services are included in regular membership? What is extra?
Your membership includes use of the cardio machines, free weight area, racquetball courts, aerobics classes, spin bikes, locker rooms, showers, sauna.
Extra costs: Daycare: $20.00 for first child and $10.00 for each additional child. Tanning (unlimited): $ 30.00 per person. Towel service (explained in FAQ #2) Personal training, group
training, or any specialized programs may have additional fees.
5) Where can I stretch?
You are welcome to stretch in the Aerobics room or racquetball courts if they are not occupied by other members or in use for a class. Yoga mats for stretching are located near the back of the gym next to the Aerobics room.
AFC at Senior Expo
McLeod County Senior Expo
Come visit us at the McLeod County Senior Expo.
Tuesday, September 26th, 2017
8:00am – 2:00pm
Hutchinson Event Center
1005 Hwy 15 S, Plaza 15
AFC will have a booth at the Expo.
The day includes lots of opportunities for seniors and attracts approximately 350 seniors from McLeod County.
Come and join in on the fun!