Lea Genders Fitness | Trainer

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Turn Your Race Shirts Into a T-shirt Quilt GIVEAWAY (limited time offer) enter here: https://training.leagendersfitness.com/products/units/view/246read blog post here: https://www.leagendersfitness.com/news/project-project-repat-t...

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Black Friday Deals (You Actually Want) For a Fit & Healthy Life — Lea Genders Fitness Black Friday Deals for a Fit and Healthy Life Black Friday is here, and you know what that means: it's the perfect time to stock up on everything you need to crush your fitness goals while saving big. As someone who believes in living a fit life year-round, I’ve rounded up some incredible Black Fr

New blog post! Beating the Winter Blues: Tips for a Brighter Season

I am working on my mindset around the "winter blues." And the irony is not lost on me; I live in Texas, and it hasn't been cold yet! But the negative anticipation is half the battle!

I made a short YouTube video to go along with the blog post. Hope you will check it out!

Beating the Winter Blues: Tips for a Brighter Season — Lea Genders Fitness I know, I know. It’s the most wonderful time of the year—but for this sun-loving girl, fall and winter can feel… well, blue. I talk a lot about mindset, the importance of positive self-talk, and controlling the narrative in your mind. But when it comes to my own seasonal struggles, I realized ...

I am hosting a FREE webinar on making progress on your health and fitness goals through the holidays. Come for the practical takeaways. Reserve your seat here Nov 5th!

Welcome! You are invited to join a meeting: Holiday Fat Loss Workshop. After registering, you will receive a confirmation email about joining the meeting. Join Lea Genders for a free workshop designed to help you navigate the holiday season while staying on track with your fat loss goals—without missing out on the fun! In this workshop, you’ll learn practical strategies for enjoying your favorite holiday foods, managing stress, and fitting in exer...

The key to continued success and progress in the gym is to make the exercises more challenging over time- progressive overload.

You can achieve it by adding more reps, more sets, less rest, harder exercise variations or adding more weight.

Slowly give your body slightly more than it’s used to and you’ll continue to see results.

So if you’ve been doing planks, side planks, crunches, bicycles etc. for months or years, your body will adapt to the move so it’s no longer a new challenge and you’ll stall that forward progression.

One way I like to progress a side plank is by adding a weighted isometric row. Isometric means you hold the row position, like in the picture.

Make sure your shoulder is directly over your elbow and your body is in a straight line. Row the weight up and hooooooold.

Increase either the weight or time in the plank position as you get stronger. Start with a lighter weight you can control. If your shoulders roll forward with the weight, it’s too heavy.

Try two sets of 30 seconds on each side and let me know how it goes!

How do you fit running and strength in your training schedule when you have big goals?

1. Choose a priority for a time block. Are you training for a race? running is your priority. Are you trying to increase your max deadlift? Strength training is your priority. Don’t worry, it’s not a forever choice. You can work on both during different time periods.

2. If you run and strength train on the same day, do the priority first so you’re fresh.

3. If strength training volume and intensity is high, reduce the volume (miles) and intensity (speed) of running and vice versa. You CAN do it all, just not all at once.

4. Running can support your strength training goals by improving stamina. Strength training can help improve your running by increasing power and helping with injury prevention.

The mistake people make is that they try to be the fastest runner, running the highest volume, while also trying to lift at max capacity without regard to recovery.

If you don’t recover you don’t improve!

1. Choose a training block time frame - say 3-5 months.
2. Choose a focus.
3. Put the non-focus activity in maintenance phase. Keep consistent but don’t push limits.
4. Make sure you are prioritizing recovery. Eat enough to fuel your activities, sleep well, manage stress, listen to your body and take rest days!

How are you fitting it in?

Lift heavy Run Fast. But not every workout. Managing strength training and running can be a balancing act.

You need to push yourself, but prioritize recovery. You do that by listening to your body, not pushing your limits at every workout, eating enough to fuel and recover, and getting enough sleep!

Ever heard of 80/20 rule? It applies to weight training and running. 80% of your workouts should be low to mid intensity. 20% fast or heavy workouts.

That might mean one or two speed days a week, one or two heavy strength days. I like to stack hard running days and hard strength days together so other days are free for lower intensity for recovery.

The rest of the time is developing skill, practice movements, managing intensity, and the discipline to hold back. More is not always better!

🎵I said it once before but it bears repeating now 🎵 if you don’t recover you don’t improve, and you risk over-training, burnout, or injury. Recovery is 🔑