alooneycscs

I am so happy for Missy!
⠀
She works so hard and takes care of business outside the gym as well.
⠀
Bravo 👏🏼👏🏼👏🏼
⠀
—Repost—
🚨 𝗦𝘂𝗽𝗲𝗿𝘀𝘁𝗮𝗿 𝗔𝗹𝗲𝗿𝘁 🚨
⠀
@𝗺𝗶𝘀𝘀𝘆.𝗿𝗶𝗰𝗵𝗮𝗿𝗱𝘀𝗼𝗻.𝟱𝟬𝟳 has lost 46 pounds since joining Discover Fitness!
⠀
She’s rockin’ her Discover Razorback tee that she earned for winning the January performance challenge (Assault Bike 50 Cals x AFAP).
⠀
If you see Missy around congratulate her on her hard work!
⠀
If you want to start your fitness journey and join Missy shoot us a DM and we can schedule your FREE Success Session 💪🏼
⠀

Here is a simple program I have used personally over the last few weeks (also with some in person clients).
⠀
This program is basically an A & B rotating total body workout that alternates the big movement patterns. It’s perfect for people who are busy with work, family and careers and need 30-45 minute sessions 2-4x per week but also need flexibility on training days.
⠀
I tend to pick a focal lift for 2-4 weeks and vary the other exercises around that. All reps are between 5-15 and the circuit is performed 4-5 sets with about :40 seconds transition between exercises.
⠀
I also add 20-30 minute Assault Bike rides in for cardiovascular health.
⠀

𝗪𝗵𝗮𝘁'𝘀 𝘁𝗵𝗲 𝘀𝗲𝗰𝗿𝗲𝘁 𝘁𝗼 𝗴𝗲𝘁𝘁𝗶𝗻𝗴 𝗿𝗲𝘀𝘂𝗹𝘁𝘀?!
⠀
Show up and often.
⠀
If you want to achieve, you have to be consistent. This applies to life skills, training, careers and relationships.
⠀
There’s nothing wrong with high intensity but chronic high intensity leads to burnout and failure. Pick your spots.
⠀
“If you hangout in the barber shop long enough, you’re bound to get a haircut” - Denzel Washington
⠀
𝗦𝘁𝗮𝗿𝘁 𝗱𝗼𝗶𝗻𝗴 𝘁𝗵𝗶𝘀:
⠀
Set a goal and see it until the end.
⠀
Eliminate excuses to miss workouts.
⠀
Follow through with a program.
⠀
Pick an exercise and build it for a few weeks.
⠀
If you’re not 100% then modify the training and don’t miss a session.
⠀

𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝗢𝘃𝗲𝗿𝗹𝗼𝗮𝗱
⠀
This is the most basic principle of training and most get it wrong. Unless you have been training consistently for over 3 years (and I mean a rock solid 3 years) you need to use repeatable workouts.
⠀
Repeatable workouts are highly measurable. If you switch exercises and methods every week, how do you know what works?
⠀
When it comes to general fitness or novice athletes I train I use the simple model in the graphic. It’s not sexy but it’s highly effective.
⠀
If your new to training, select a group of exercises and train them for 3-5 weeks under this progression model then switch out to new variations and repeat.
⠀

Most people assume a “good workout” will get them closer to their goals. They base this off an emotional connection of “I like this training style/method.” Just because it feels good doesn’t mean it actually moves them closer to the goal.
⠀
You need to understand what the standards are in relation to your goals. Simply put, what are commonalities of people who have achieved the goal you desire?
⠀
Every program I write is based off of the individual’s goal and what standards are required to achieve them. This gives the athlete a “final destination” for each program or phase of training or life.
⠀
𝗦𝘁𝗮𝗻𝗱𝗮𝗿𝗱𝘀 𝗱𝗿𝗶𝘃𝗲 𝘁𝗵𝗲 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗽𝗿𝗼𝗰𝗲𝘀𝘀.
⠀
Each individual will be aiming for different standards related to strength, body composition and sports performance.
⠀
Standards show you the path forward and decrease the risk of straying from the goal and ultimately failure.
⠀

I have set a goal to post more on social media in 2022. For a variety of reasons, I have been inconsistent in the past. The biggest reasons have been lack of time and interest but I feel I can provide helpful information to improve your health.
⠀
Soooo…
⠀
𝘎𝘰𝘪𝘯𝘨 𝘧𝘰𝘳𝘸𝘢𝘳𝘥 𝘐 𝘢𝘮 𝘥𝘦𝘥𝘪𝘤𝘢𝘵𝘪𝘯𝘨 𝘵𝘩𝘪𝘴 𝘱𝘢𝘨𝘦 𝘵𝘰 𝘪𝘯𝘧𝘰𝘳𝘮𝘢𝘵𝘪𝘰𝘯 𝘢𝘣𝘰𝘶𝘵 𝘩𝘦𝘭𝘱𝘪𝘯𝘨 𝘢𝘥𝘶𝘭𝘵𝘴 𝘨𝘢𝘪𝘯 𝘴𝘵𝘳𝘦𝘯𝘨𝘵𝘩 𝘢𝘯𝘥 𝘮𝘶𝘴𝘤𝘭𝘦 𝘸𝘩𝘪𝘭𝘦 𝘮𝘢𝘪𝘯𝘵𝘢𝘪𝘯𝘪𝘯𝘨 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘫𝘰𝘪𝘯𝘵𝘴 𝘢𝘯𝘥 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘪𝘯𝘨 𝘭𝘰𝘯𝘨𝘦𝘷𝘪𝘵𝘺.
⠀
This page is for YOU. I am not a big fan of highlighting myself and diving into my personal life on social media BUT you may be interested in my background.
⠀
About me (in no particular order):
⠀
1. I’ve been in the fitness, strength and conditioning space for almost 15 years as an athlete and coach
⠀
2. I became a coach because of a significant injury and surgery. My mission is to get people get strong and build muscle while staying pain-free
⠀
3. I own a gym in Mooresville, NC and we train a wide variety of individuals from college, high school, middle school athletes and adults looking to get stronger, leaner and healthier.
⠀
4. I am a strength and conditioning coach at a local private high school.
⠀
5. I provide online training teams that focus on specific outcomes that people can access anywhere in the world.
⠀
6. Avid reader and whitetail deer hunter 😀