Janna Coleman Coaching

This is a “start where you are”, “use what you have”, “do what you can session”! Seriously anywhere from 6 to 30 reps is what the newest strength training research is showing.
When starting anything, exposure and “motor” learning come first. Training with intention comes second, meaning train with enough effort that you are only leaving a couple of reps on the table. Progress from there a little bit at a time. Adaptation (muscle size/strength) occurs when familiar movement is consistently and progressively challenged and is known as progressive overload.

Not enough women are strength training for various reasons;
-beliefs around getting bulky/manly looking
-cardio has long been sold as “feminine” fitness
-the idea of shrinking/toning vs building has been the consistent messaging
-the weight room is very intimidating
-cardio, sweating, exhaustion and calorie burning feel more validating

The irony is that strength training may offer more unique benefits for women than men in the form of bone density protection, hormonal benefits, metabolic health in peri/post menopause and “successful aging” making the cultural resistance frustrating and unfortunate.

Time to pick stuff up and put it down, even if it is just your body to start!

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We become what we repeatedly do, that goes both ways. I can help you find your “again”

Vanilla Protein Ice Creami. 1 serving = 22g protein for 160kcal. Lots of room for add in’s!

Pop a pre-portioned bag in the microwave for 3-4 min. Dump in a bowl, salt and serve. It doesn’t get much easier. Enjoy!

Lunch ASMR, complete with commentary from the peanut gallery!

No obligatory talking head yesterday for the challenge. Done is better than perfect and yes CHANGE IS REALLY HARD!

Day 10 reppin!
Always something vs All or Nothing!

“Part 2” Not attempting to science here. I don’t actually know if my husband had higher than normal levels of IGF-1 in general. He is naturally just really “well muscled” and he really doesn’t live in the gym. The general consensus is too many of these internet peptides out there just don’t have the human data and therefore the risks associated are unknown. Most are not FDA regulated.