If you are wanting to add more definition and rounded shoulder’s, here’s a great shoulder workout for you.
When I needed to build more rounded shoulder caps for shows, I turned my three days of training into four. It was great how much time I saved, yet got awesome results. If you have been lifting for a while, enjoy the workout below. However, if you aren’t used to lifting like this, be sure to follow the important information so you ease into it, use perfect form, and reevaluate along the way to protect your shoulder joints.
EASE INTO DIFFICULTY
Ease into it. If it’s been a while, don’t even try to ‘feel the burn’ while lifting on your first day. You want to come back and make lifting part of your lifestyle right? So ease into it and maybe do 4 exercises to get started and keep the weight much lighter than what you think you should do. When I start lifting again after a long time off, I look at the weight that I think I can do for the workout, and then lift maaaaybe 60% of that. I don’t even try to break a sweat doing it because I want to reevaluate over the next couple days if I should do more or not.
EVALUATE YOUR SHOULDER WORKOUT
Evaluate how you feel the next 2-3 days after. If you are fine, then you know you can do more of the exercises. If you are hurting, you did too much when just starting. Seriously, don’t overdo your shoulders. They are complicated joints and easy to injure if you don’t ease into this and use good form.
USE THESE SHOULDER VIDEOS
Use the videos in that shoulder blog post. Form is most important. As you nail the form, you can increase intensity and difficulty.
WHEN TO TRAIN SHOULDERS
Typically how the program works, is one day for each large muscle group:
- chest, shoulders, and triceps
- back and biceps
- legs and glutes
This method is a total of just 3 hours of training per week (it can take longer if taking too much rest between sets).
As you see above, the shoulders and triceps are included at the end of chest day. However, if wanting to add more shoulder strength and development, you can use the shoulder workout below for a 4th training day.
BURN FAT FASTER WITH LARGER MUSCLE GROUPS
When you focus on those larger muscle groups, you burn fat faster plus get stronger. Shoulders usually have 2-3 at the most exercises right after training chest. However, as I mentioned in the shoulder blog post, is that you can have a 4th training day if you want to focus more on your shoulders.
This way, you are gaining strength throughout your entire body, not just trying to target train certain areas. The shoulder workout below is a 4th day training day to focus on my lagging body part.
ADVANCED SHOULDER WORKOUT
The shoulder workout below is super advanced to do them all. If you have been training for a while, enjoy the workout as is. If not, I would choose only 4 of the exercises below. Keep it lighter and don’t try to feel the burn until you can go back to reevaluate how you are feeling. Stay safe and protect your shoulders.
HOW TO GET THE MOST OUT OF YOUR WORKOUTS
- Focus on the large muscle groups as described above.
- For more developed, rounded, and stronger shoulders, use the shoulder workout below for a 4th training day.
- Increase cardio or HIIT after you get used to training 3-4 days a week first.
- How lean you get depends on your nutrition.
- For maximum results for energy, fat loss, pre-workouts, or gaining muscle, use supplements. Also always make sure all is ok with your doctor and health care professionals.
THE SHOULDER WORKOUT
MACHINE SHOULDER PRESS: Warm Up 2 sets: Do 15 half reps of the top half of the movement, then 15 half reps of the bottom half, and then 15 full reps (45 is one warm up set).
- After warm up, go a little heavier where you are challenged but not injuring your shoulder joints. Do heavier for 10, then lighten the weight without a rest and do 10 more as a drop set. After 20 reps, then rest 60-90 second. Do 4 rounds.
SMITH MACHINE SHOULDER PRESS: Drag a bench to sit under the smith machine bar. Here’s a video how to do it. Press overhead for 15, then walk over to cable rope for 20 face pulls. Rest 60-90 seconds. Do 4 rounds.
DUMBBELL LATERAL RAISES: With slightly bent elbows, go heavier than what you normally do with straight armed dumbbell lateral raises. Do heavier bent elbows for 10, then without rest grab lighter dumbbells for strict form and straight elbows for 10 more. Rest 60-90 seconds. Do 4 rounds.
- Strict Form Lateral Raises: Straight arms, but just a slight bend in the elbow.
REVERSE PEC DECK FLIES: Sit facing the pec dec machine. This is great for your rear deltoids. Do 20 and then grab dumbbells for front raises for the front of your shoulders. With the front raises, bring the dumbbell to right above eye level and lower slowly for 3 seconds. Do 20 of those, then rest 60-90. 4 rounds.
Everyone wants results and they want them fast. The quick fix many people feed into, are relying on diet fads and supplements, without looking at the whole picture.
Let’s look at the whole picture before wasting your money and causing yourself more frustration, to get the results you want using nutrition supplements.
WHAT NUTRITION SUPPLEMENTS DO
When pertaining to how to lose body fat, gaining overall transformation you can see and feel, gaining muscle, improving your physique, recovering better and faster, increasing energy, and performing your best; nutrition supplements enhance what you are already doing.
They are only one aspect of the whole picture.
Yes, they can help you with your goals and part of your health and fitness, but don’t just take all sorts of supplements without actually changing lifestyle and expect results.
When used correctly, they can help you:
- lose body fat
- get shredded
- increase energy
- increase cognitive function
- increase performance
- increase recovery
- gain muscle
- transform entire body
- gain strength
- see and feel changes
- increase confidence
- increase joint health
- increase overall wellness
NUTRITION SUPPLEMENTS WITH HEALTHY DIET AND EXERCISE
When you include nutrition supplements with a healthy diet and exercise regime, you’ll get the results you were wanting. Whether you want to pack on some muscle mass or lose body fat, lifestyle changes need to come with it. If not, it’s just a waste.
When I was an inexperienced teenager, I was so determined I would never allow myself to get fat, that I took fat burners and either deprived myself of food or did some ridiculous fad diet. I wasn’t even working out other than going for a jog every once in a while, or whatever sports I was playing at the time.
Extremely unhealthy, right?
But it’s where I started and we all start somewhere.
I was ranked one of the fastest hurdlers in the state of Ohio and had no idea what I was doing. If only I had the knowledge I have now, to apply to when I was in high school and college, to see the kind of performance and health that would have come out of that. I could have better and faster technique. I could have eaten to be stronger and faster, instead of running on an empty tank.
But I didn’t, and grew from it. I didn’t get to see my full potential as a sprinter and a hurdler. But my pain and regret can help you simply understand the basics and how to enhance it with supplements and seeing the whole picture, too.
PERFORM AND RECOVER BETTER WITH NUTRITION SUPPLEMENTS
Don’t run on an empty tank or chase fad diets. Don’t count on supplements alone to get you to where you want to be but they should be one aspect of you getting to your goals.
You can perform better, think clearly, recover better, feel stronger, train better, lose body fat, gain muscle, get healthier joints, and the lean physique you want.
It’s not just aesthetic purposes either. Yes, everyone wants to feel good and look good. But beyond that, it takes overall wellness, strength, and confidence as part of that.
NUTRITION SUPPLEMENTS WITH LIFESTYLE CHANGE
If you are like me and don’t want to live in the gym and obsess over it, you can get the maximum results in only three hours a week when focusing on the larger muscle groups.
EXERCISE: With only three hours a week, you get stronger, leaner, and more confident, without missing out on the more important things in life. I’ve used this method from coming back from an emergency c-section to being named in the top 20 physiques on bodybuilding.com.
So yes, you will get the best results from lifting weights. Not saying that you absolutely have to lift weights because there are many things you can do, but that’s where you will get the best results.
DON’T FORGET TO ENJOY IT: If you enjoy running, then run. If you enjoy Zumba, then move those hips. If you enjoy spin class, then do it! If you want to avoid the gym, here are ways to do home workouts instead. But just to let you know, lifting weights is where the magic is. Nothing can replace the feeling of loading and unloading plates and free weights.
FOOD AND FUEL: Combine lifting and doing activities you enjoy with improving nutrition, and nutrition supplements specific for your goal, then you will have one heck of a before and after picture.
Here’s mine when I wasn’t even counting macros or calories, but using my hand to portion out food below.
NUTRITION SUPPLEMENTS FOR YOUR PERSONAL GOALS
Which supplements to use will depend on your goal. I personally and professionally trust Granite Supplements. I religiously drink their Essential Aminos while I am training, use their Joint Care for healthier joints, and use more depending on my goals. (Discount code is below.)
Lately I’ve been adding their Vasoblast to the mix of favorite supplements and drink it 30 minutes before training. I love the feeling of a good pump and that’s exactly what it does. It’s a stimulant free pre-workout that opens up your vascular system to fuel your muscles. A key to transformation is fueling your body and muscle, not starving it. The Vasoblast opens up blood vessels to feed your muscles.
If you want to lose fat, then eat less calories than what you burn. If you want to stay the same, then eat the same. If you want to gain muscle or weight, then eat more than what you burn. Simple starting point.
NUTRITION SUPPLEMENTS FOR FAT LOSS
Calorie deficit, weight training, and weight management supplements are ideal. The easiest way to calculate a calorie deficit to lose body fat is opening a free account with myfitnesspal.com. I describe that more here.
- Essential Aminos while training large muscle groups
- 1-2 protein shakes per day as a snack with a thumb size of a fat with each shake (nut butter, nuts, extra virgin olive oil, MCT oil, fish oil)
- ThermoBurn Fat Burner.
- FUEL your body. Each meal focused around protein.
NUTRITION SUPPLEMENTS FOR MUSCLE GAIN
Eat more than what your burn, plus drinking carbs while you train. Remember how I said the VasoBlast opens up the blood vessels to feed and fuel the muscles while you are training? When those vessels are open, it’s prime time to FUEL your muscles with carbs.
- Intra-Carb plus Recovery while training large muscle groups
- Protein Shakes with thumb size of fat as snacks
- Pre-Workout so you can train harder and have explosive energy.
NUTRITION SUPPLEMENTS FOR PERFORMANCE
- Intra-Carb plus Recovery while training large muscle groups
- Protein Shakes with thumb size of fat as snacks
- Pre-Workout so you can train harder and have explosive energy.
- Joint Care Supplement to make sure you are taking care of those joints!
NUTRITION SUPPLEMENTS FOR OVERALL WELLNESS
I personally get regular blood work done with my Functional Medicine Doctor to look at deeper levels. I am a big believer in not only nutrition supplements for performance and recovery, but also for overall wellness. Therefore, I use a high quality fish oil, probiotics, multi-vitamin, and anything else my doctor recommends. I also use Muscle Synthesis because from severe pregnancies, I struggle to eat the amount of protein recommended to have a lean physique, which was also recommended and made by my doctor. I want to function optimally, and that’s why I work with physicians that understand this.
Know your food sensitivities which you can talk to your doctor, try elimination diets, or do what I did and just get blood work and work with a Functional Medicine Doctor. I miss the delicious whey and casein protein powders dearly, but due to food allergies and sensitivities, I can only have pea protein. I also can’t have any soy, hemp, or beans to get the protein. Right now I’m using Onnit Pea Protein. It’s thicker than the more delicious whey and casein proteins, but hey, sometimes you have to improvise.
GET A DISCOUNT ON NUTRITION SUPPLEMENTS
Save some money by getting a stack and using my discount code BaileyD10 with Granite Supplements. I do get a small commission for sharing the same products I use and believe in, but at no cost to you.
This is not to replace any medical advice, but to always consult your physician or health care professional.
When gyms closed, I cried a little. I loved being at the gym and didn’t have a single piece of home workout gear. I was miserable looking up Youtube videos and daydreamed to getting back into the gym again. God bless my husband who took 50 pound bags of sand and multiple rolls of duct tape to make 25 pound weights for me.
What can I say, he knows my love language!
I found ways to do squats, chest press, weighted lunges, weighted plies, and shoulder press with those suckers. However, I still wanted more toys and more options for home workout gear. I was still bored with workouts. I needed something fun and challenging.
I looked up some workouts on YouTube and gosh darn it. I was so freaking bored out of my mind jumping, kicking, and using bands in my living room.
If you are one of the few that have a complete set up of a home gym, I was a bit jealous of you. If you have the space in your home to get all the gear, do it. Equipment like that helps you get maximum results in minimal time. Definitely better than prancing around in your living room to YouTube workout videos (I know because I tried!).
If you don’t have the space or budget for a complete home gym that consists of squat rack, leg press, bench press, leg curl machine, leg extension machine, cable machine, or free weights to name a few, here are a few of my favorite things to get instead.
1. BEST HOME MULTI-FUNCTIONING HOME GYM
Over 100 exercises in just one piece. Costs less than buying a full gym, and takes up less space.
In case you don’t have the space or thousands of dollars to spare for your own home gym, you can get one piece of home workout gear that does it all like the Bowflex Revolution Home Gym. It’s pricier that the Bowflex Xtreme 2 SE Home Gym, but the awesome part is Bowflex offers financing and sometimes without interest if paid off within 18 months.
The Bowflex Revolution Home Gym is the Cadillac version and more expensive but offers over 100 possible exercises, while the less expensive Xtreme 2 SE Home Gym offers over 70. You can compare the two here.
2. MIRROR from Lululemon
You can do pretty much any workout with live and on-demand workouts from beginner to advanced athletes. From weight training, yoga, dance, cardio, boxing, and barre, you have limitless options to workout form home to get great results. An awesome feature of the MIRROR, is that you get a full year subscription included, and then pay $39/month for the subscription after your year is up, plus a 30 day risk free trial and have 6 accounts set up for family members too.
The MIRROR is beautiful home workout gear and blends right in with your home decor. It’s pretty fancy with all the bells and whistles. They even install it for you, too.
3. HOME WORKOUT GEAR: INDOOR BIKES FOR FULL BODY TRANSFORMATION
Even if you do have full gym access, the VeloCore or C6 Bike are great to add to the mix. These are amazing home workouts to do in minimal time.
The only cardio that doesn’t bore me out of my mind is spinning. I love live classes in person, but sometimes you just can’t get to the gym, which is the whole purpose of this post. Sometimes you only have a 20 minute break to sneak in a power session.
What I love most is the VeloCore Bike. It’s the bike that leans. No other bike does that unless you are out on the roads. With this feature, you are strengthening your arms and core as you ride.
You can choose between a 22 inch screen or a 16 inch screen where you can choose destinations all over the world to bike virtually, get personalized coaching, and trainer-led videos. If you prefer the Peloton app, you can still use their app with your VeloCore or C6 Bike.
It connects to everything that’s anything from Disney Plus, Hulu, Peloton, Amazon Prime Video, all with Bluetooth Speakers. (You do need to provide your own subscriptions, of course.)
SAVE MORE: The less expensive version is the Bowflex C6. It doesn’t have a built in screen like the VeloCore, but you can still plug in your phone or tablet right into it’s holder and stream your choice of subscription from Peloton, Zwift, Explore the World, and more apps. A pretty awesome option that costs much less.
4. VIRTUAL HOME WORKOUTS WITH COMMUNITY
Minimal Home Workout Gear
This one is for the ladies. It’s a sisterhood of women that workout from anywhere with minimal equipment around 20 minutes a day. You get a band for free and community support. The typical membership is $47/month unless you buy the year in full which brings it down to $23.50/month. Say goodbye to calorie counting and long workouts at The Ladies Edge.
5. TEMPO STUDIO
This is a lot like the MIRROR, except it is more than just a screen. It includes dumbbells, barbell, barbell collars, weighted plates, a heart rate monitor, a workout mat, and a foam roller. When lifting the weights, you can lift from 7.5 pounds to 100 pounds.
The best part of the Tempo Studio is that artificial intelligence uses motion sensors and infrared light to 3D map your body and to freaking correct your form while working out. Major wow factor.
Whether you are working out at the gym or at home, you just can’t get sloppy with form (this is the therapist and athlete in me speaking from experience).
When you are working out, you are supposed to get tired! That’s when form starts to slip, and injuries happen. If you don’t have a trainer there correcting you, having this infrared light mapping your body and reminding you to correct your form is a pretty great selling point.
Just like any other subscription, you buy the product and pay the monthly subscription for Tempo Studio but can get now and pay later with 0% APR and pay just $55 for 36 months.
FAVORITE HOME WORKOUT GEAR
While I will forever be a gym girl loving the feeling of loading and unloading plates, this year has taught me to be more creative, and found more workout gear that gives me an extra edge. All great options to add to your home workout solution.
But what matters most is what you enjoy most and will want to do. If you know you don’t like spinning or bikes, then maybe look at a Bowflex Home Gym or one of their awesome bikes. If you want more strength training, you can choose from the MIRROR or Tempo, with Tempo coming with weights and a heart rate monitor.
They all have monthly subscriptions to pay for in order to use, but it’s like paying for a gym membership, but instead you are paying for equipment, classes, motivation, experts, and coaches in the privacy of your own home.
Which one sounds like you would enjoy the most? Let me know in the comments!
“It was hard for me to realize that I’m just not for everyone, but I’m not,” Paulette stated as she stripped the muscles of my forearm.
Oh my gosh, I needed it badly but wanted to maybe cry at the same time.
I cringed and whimpered on the massage table. This wasn’t a relaxing massage, but I wasn’t looking for one either. I wanted deep work which is hard to find.
Paulette has been a Licensed Massage Therapist in the State of Ohio for twelve years now, and gaining popularity quickly by massage-seekers who just can’t find someone who can get deep enough.
However, you can stop looking when you meet Paulette.
DEEP TISSUE MASSAGE
In fact, many people say they have to ask her to lighten up. Her pressure surprises people, since 100% of our clients state they’ve had massages all over the city, state, United States, or even the world and nobody seems to use deep enough pressure. Once they schedule with Paulette, they don’t care to keep looking for someone else.
“I’ve gotten so many massages where it has wasted my time and money, because the therapist says they do deep work, and it’s not deep at all. You guys (Bátor Studios) are the only ones who can.” Is a common statement our clients at Bátor Studios say.
Paulette has a powerful touch that many athletes and high performing professionals crave for relief, recovery, and performance. It’s intense, and not for someone who just wants a fluff-n-buff massage.
“I need to actually feel what I’m working on. If someone wants a lighter massage, I just can’t feel it. To do what I do, I need to be able to feel it,” said Paulette.
It’s why people who love Deep Tissue and Sports Massage line up for her intense strength as a therapist.
It helps to improve circulation, flexibility and range of motion with our Sports and Deep Tissue Massage. It releases tension, breaks down scar tissue or adhesions which allow muscles to glide as they should. Targeted for your sport to aid in recovery and performance.
“Paulette does the best deep tissue I’ve ever had! Intense. You’ll feel like a different person after.” – Jesse
CUPPING THERAPY COMBINED WITH DEEP TISSUE MASSAGE
Cupping is a great add-on you can combine with your massage or have done completely by itself. While Oriental Medicine shares that Cupping helps pull out the toxins and tension from your body, I appreciate more of the physiological aspect of it.
We all have a layer of fascia on our body. It’s like plastic wrap that can get so tight and rigid, that it inhibits muscular movement underneath it. I love cupping because it’s slowly breaking up the restricted fascia so it can finally breathe and move again. 95% of the clients that try cupping with their massage state they feel better results using both vs just massage alone.
When you have cupping added on to your massage, or have it done alone, it creates a soothing suction on the surface of the body that reaches deep into the tissues and quickly produces results. Cupping helps with decreasing pain and inflammation, while increasing mobility, blood flow, relaxation, and well-being.
DEEP TISSUE MASSAGE HELPS WITH OVERALL PERFORMANCE
Many of our clients are athletes, physicians, surgeons, nurses, and lawyers that all have great demands physically, mentally, and emotionally. They are intentional to get the self-care that they need to be able to continue recovering and performing at such a high level.
It helps them deal with aches and pains from training, leaning over patients all day, or hunching over their desks.
You get that annoying knot out, you can move better, and the tension melts. *SIGH*
MASSAGE IS BOTH A PHYSICAL AND MENTAL FORM OF SELF-CARE
It’s important unplug from your demanding day to get recharged. Massages can be a big part of that self-care. It helps you move better, feel better, recharge your mind, and create space in your mind where you leave work at work while you lay on the massage table. When you do, you can think clearly and perform higher.
How you treat your mind, is usually how one treats their body as well.
Massage is great for both.
And when you take care of yourself like that, you perform higher in your overall well-being, relationships, and performance. You can even gain a greater sense of joy. It’s a holistic approach.
See More Posts on Overall Performance Here.
THE BEST DEEP TISSUE MASSAGE FOR YOU
It’s important to discover what you like. I think of massage like dating because each massage is a chance to learn a little bit more of what you like and don’t like. What to do more of or less of.
But Paulette is still deep. Her style is intensely therapeutic. You may cringe a little as she digs out tension, tightness, and knots, but breathe through and give her feedback if you need a little less.
It’s deep tissue and sports massage that many people have been looking for, but not everyone can handle it, and that’s ok. Athletes love her. People who want all the tension and pain dug out love her. People who travel the world looking for deeper pressure absolutely love her.
She will find the knots and tension you didn’t know you had. You’ll cringe, you’ll sigh, and you might even cuss.
“Paulette is amazing! I’ve tried several massage therapists before being wow-ed by the deep tissue massage from Paulette! I definitely have a “no pain, no gain” attitude which you need for deep tissue. I’ve been going for almost two years now and always look forward to my next visit!” – Meryl
SCHEDULE YOUR DEEP TISSUE WITH PAULETTE TODAY
Bátor Studios is located in Grandview Heights right around the corner of OSU Medical Center. Schedule online today!
She picked up the red balloon and we went outside to play. We laughed as we would hit the balloon as high as we could but tried to not let it hit the ground. Kind of felt like my old volleyball days, except much slower!
We lunged closer to the grass as we chased the balloon.
The balloon hit a blade of grass and that’s all it took to pop.
My three year old was startled and cried, but thankfully I had a bag of birthday balloons. I blew up another one to keep the game going.
YOUR LIFE IS LIKE A BALLOON
The more I filled the balloon, the thinner it became, and easier it was to pop.
“Wow, that balloon is so much like me right now!”
If only we didn’t feel the need to fill it as full as it could possibly be. How about deflate the balloon a little bit and get some more playtime?
Imagine if we lived life like that. Imagine living with more space in our minds, instead it being completely occupied like that bursting balloon.
DON’T BE THAT BALLOON
If you are, no judgement. I get it.
I find myself there often, and am sensitive enough to reevaluate before I am the one popping! Right?
Deflate a little. Just a little.
Get some more headspace.
Take off some pressure.
Laugh a little more.
Be a little less intense.
Practice gratitude and lower your stress levels.
We don’t anticipate stress. It hits us out of nowhere. We sign up for things all while juggling life and putting out fires all day. We think we are in a ‘good place’ when we take some things off our plate, but immediately replace it with something else. I am soooo guilty of that!
While I am not asking you to be a beach bum with no dreams or goals, I am challenging your balloon blowing flexibility. You don’t want to pop, but you also don’t want to completely give up either and be some weak blubbery balloon flailing in the wind either.
The balloon needs to deflate just a little. Your mind and life needs a little headspace or a little wiggle room, or else you will pop with the slightest prick.
I mainly work with people who want the most out of life, as do I! Those kind of people aren’t interested in sitting on the couch for hours every day. They WANT their balloon as full as possible while still enjoying it. They want to fly high, have perspective from above, and not stress about a simple thing popping them. It’s a fine line sometimes.
I know because that’s me, too and there isn’t anything wrong with that… except the popping part.
All photos from this post are by Staley.
HOW TO LIVE A FULL LIFE WITHOUT POPPING
I just want to say, YES YOU CAN.
I get it, you want to do all the things. You want to be successful, happy, strong, healthy, spiritual, in love, etc, etc.
It’s a constant balancing act that can have you stressed out to the max. You can feel like that over-inflated balloon ready to pop.
It’s time to revaluate and maybe be a little less intense, and a whole lot more joy. Heck yes.
KEEP STRESS LOW AND PERFORMANCE HIGH
When you keep piling on the stress, and seeing how far you can stretch that balloon, it’s not going to take much to pop it at all. Rest, retreats, exercise, massage, morning routines, meditation, prayer, and other self-care forms are crucial to balancing your balloon.
I recently shared in this post how I went on a simple drive to reset my mind. Having moments like that allow your mind to heal and breathe. It gives yourself some space to perform better. Pushing hard without recovery time will leave you as one miserably injured athlete, one overworked business man who isn’t performing like he used to, on his way to awful health repercussions, intense personality, and weaker relationships because of it.
So if you want to get back in the game to live life to the fullest, and without popping from stress, you need a more holistic perspective.
A more holistic perspective that the highest performers from around the world have a few practices that help them become that way.
(They weren’t born like that, it didn’t just plop down on their laps, and it was not overnight success. Only bitter and jealous hearts say that. If that’s you, clean that toxic crap out right now before it pulls you down any further. Read How to Deal With Toxins Here and deal with ASAP.)
INCREASE JOY IN EVERY AREA OF YOUR LIFE TO PERFORM HIGHER
What if you laid off the intensity of that balloon? What if it wasn’t stretch too thin?
Would you enjoy life a little more? Be a little less intense? Maybe not on the verge of popping at the next thing?
Revaluate like the highest performers around the world do by checking in on your ten main areas of your life.
Coming from the fitness industry, I’ve watched people become obsessed and swallowed up by their own obsession, that their other areas dried up. What good is a fit body if you have miserable relationships and hate your career? What good is obsessing about your macros and calories if your marriage dissolves while your face was crammed in your phone calculating every morsel, and your kid grew up by the time you looked away from your phone. This is why I teach and coach people how to get fit without obsessing over it.
Being a maxed out balloon really hurts… when it meets a single blade of grass and explodes.
The truth really freaking hurts sometimes, but you can always reevaluate.
HOW TO REEVALUATE
The highest performers around the world look at ten main areas of their life. It’s not just financial. It’s not just fitness either.
There are TEN.
To deflate the intensity of your balloon a little, look at all ten areas.
“Now, Bailey, that stresses me out even more to think I have to reevaluate TEN areas,” you are thinking?
No, don’t think of it that way. Don’t think of it as another thing to do, or another thing to add to your list that you just don’t have time for. This is stuff that increases your overall wellness, health, success, performance, and JOY.
You perform higher when you do things like that.
Stress levels decrease.
All good things, right?
Your balloon can be a little less intense. You aren’t so easy to pop whether you are by yourself, with your team, wife, kids, or on social media. (Hello, keyboard cowboys, that means you!)
RATE YOUR TEN AREAS OF LIFE
- Marriage/Intimate Partner
- Emotional Intelligence
WHAT TO DO WITH YOUR TEN AREAS
Author and the worlds leading high performance coach, Brendon Buchard who works with celebrities, executives, and Olympians are all challenged with these 10 areas. You can be so focused on your work, that you’ve lost meaning in it, at least, until you look at all 10 areas again.
You have perhaps forgotten the importance of adventure or learning a new hobby. Your spirituality has maybe been dimmed a little. Your marriage isn’t as healthy as it could be.
However, when you look at these ten areas, Buchard encourages everyone he works with, to rate their joy in each area every single Sunday. Not only rate it, but make goals in each area to increase the joy.
Do you know what joy can do?
It can help soften that intense balloon of yours so you can finally enjoy the game without life passing you by. You won’t be so easily popped. It’s a weight off your shoulders. It’s a feeling of lightness where that balloon can stay afloat and enjoy the ride a little more.
So before you pop, revaluate your ten areas! If it’s easier to do this in person, stay in contact for future events and retreats.
GO DEEPER WITH ME
For more in depth study of the high performance life, check out my master course. See what other professionals are saying. I’d love to guide you through it in more detail. You’ll get more guidance and enjoy it more. Let’s do this!
WHAT IS YOUR STRONGEST AREA?
So what about you? Of those ten areas, which one do you think you have the highest amount of joy in? Let me know in the comments below!
Carb cycling can be a great way of shedding some body fat and tightening your up your physique. Whether it’s for a challenge, a bodybuilding competition, vacation, or an event, it’s a great tool to get the results you want.
Now to be honest, I personally didn’t use carb cycling for figure competitions because I’ve always gotten myself pretty lean like that stage shot below. Many competitors do it a few weeks prior to a show to get leaner and add fullness to their muscles and shape, but instead I experimented with carb cycling when I came back from an extremely difficult pregnancy.
I have always dreamed of being that strong and disciplined mom when I got pregnant someday, although I was quickly humbled to learn discipline had absolutely nothing to do with my story. That’s for another day, but today is about carb cycling!
When I was finally released to work out again after having the baby. I started from scratch, like push ups from my knees and bodyweight squats until I can finally use a bar again. Again, humbling, but we all start somewhere. I started slowly four months after my emergency c-section, and still looked pregnant as you can see in my transformation photo.
HOW TO CARB CYCLE TO LOSE FAT
For carb cycling to work, you’ll need to be in calorie deficit already, and then on certain days reintroduce carbs. Something to love about this method, is that obviously being in calorie deficit makes you hungry, but the light at the end of the tunnel, is that you have more carbs to reload and feel amazing. You have those carbs to look forward to.
Another benefit, is that when you are on the hunt for fat loss and need to be in a calorie deficet to get there, carb cycling can help you from yo-yo dieting.
Save those reload or high carb days specifically for your training days for energy and to refuel after your workouts. For example, I try to group all my heavy training days in the beginning of the week, so therefore those are the same days I’ll have high carbs. And then at the end of the week, I’ll go low or medium carbs when it’s either an off day or an active rest day. By the time Monday comes around for training legs, my body is soooooo ready for those carbs again! Really revs up the metabolism!
HOW TO BE BALANCED WHILE CARB CYCLING AND STILL GETTING RESULTS
There are a few different ways to carb cycle, down to counting each macronutrient, but if you have known me for a while, I’m obsessed to find measurable ways without having to track calories and macros. Let’s get our faces out of our phones every once in a while and pay attention to living all while making progress at the same time, right?
If prepping for a show or a professional athlete, you will need to track them then, but when not prepping, I’ve found it’s crucial to give your mind and body a break.
I use the gold standard by Precision Nutrition, that you can find at the in this post 8 Ways Food and Nutrition can Transform Your Body.
It’s how you can use your hand to measure your meals plus awesome tips to make meal planning easy without counting calories. You can tweak according to your own body and specific goals. It’s a great way to find a healthy balance to lose fat while in calorie deficit.
START CARB CYCLING 2-3 WEEKS BEFORE YOUR EVENT
A few weeks prior to your event or if you are doing our 90 day challenge, you can take your fat loss to the next level with carb cycling.
Once you’ve gotten a good grip on your own customizable meal plan from portioning your meals with your hand in 8 Ways Food and Nutrition can Transform Your Body, you can start playing around with carb cycling like I did.
In combination of lifting weights three days a week, and carb cycling the last 2 -3 weeks, I was able to make the transformation below. And the transformation doesn’t end there.
You can keep building, experimenting, transforming and having fun with it.
NORMAL CALORIE DEFICIT BEFORE STARTING CARB CYCLE FOR BEST RESULTS
I found the meal plan that worked best for me was tweaked from the infographic to have a lean protein the size of my palm, a fat the size of my thumb, veggies to fill me, and then would have only 2 or 3 servings of carbs each day. The carbs were the size of a cupped handful.
I ate two or three meals like that, and then two snacks were protein shakes with at least 20g of protein, and coupled with either a thumb-size of fat or about 1/4 cup berries.
I was very specific about my carb timing, as I’ve learned from coach and bodybuilding legend, John Meadows IFBB Pro. The most important meals of the day are your pre-workout meal 1-3 hours before training, a Granite Supplement while training (Essential Amino’s to get leaner or Intra-Carb if you want more muscle) and then the post-workout meal 45 – 60 minutes after training. You can also get a whole supplement stack for your specific goal, and use promo code BaileyD10 for a discount.
I am religious to timing my meals around my workouts because it contributes to the best progress, energy, strength, and recovery.
WHEN READY TO START CARB CYCLING
There are many ways to play with carb cycling, and like I said, I focus on ways to make progress without having to count every macro or calorie. The method I did was pretty simple.
I’m all about making things less complicated than what they need to be so you can still make progress while enjoying what matters most in life.
Once I’ve established a healthy calorie deficit from the infographic with my 3 meals and 2 shakes, I referred to that as my ‘medium carb day.’ All while keeping the protein the same.
High Carb Days or Carb ‘Reload’ Days
I used my training days which were usually Monday, Tuesday, and Wednesday, for my high carb days, which meant I literally doubled the amount of carbs I typically ate. Very specifically 1-3 hours prior to training and 45 – 60 minutes after training, then another meal with double carbs, and then my two protein shakes.
Medium Carb Days (Normal Carbs)
Thursday and Friday were medium carb days, which was my basic day, just normal carbs. I even played around with taking out the medium carb days and only doing high carb and low carb days just to experiment.
Low Carb Days
Saturday and Sunday were low carb days, where I didn’t have anything starchy, but just vegetables and maybe one small serving of fruit. Even then, I usually kept the fruit out just for those two days. By the time Monday rolled around to train legs, my body was READY to eat up those carbs, and not store it as fat.
HOW TO MAXIMIZE RESULTS EVEN MORE WITH NUTRITION SUPPLEMENTS
And if you combine your dialed in nutrition and carb cycling with great supplements and training, you are totally setting yourself up for success. Hooray for making everything less complicated and loving your nutrition and life at the same time!
You can burn body fat, get energy and mental clarity, and be able to recover with Granite Supplements. That’s exactly what their Fat Burning Stack is, in combination with their recovery supplements.
I strongly believe in their ethics and science, so I became an ambassador and can get you a discount when you use my code BaileyD10.
While lifting weights, I drink their Recovery and Essential Amino’s whether I’m about to get on stage for a competition, or relaxed about my training and intensity. If I want more muscle, then I add Intra-Carb while lifting.
Use code BaileyD10 for your Fat Burning Stack and supplements at Granite Supplements.
May your Fitness Journey Continue!
It’s been such a fun journey, to say the least. From being a competitor obsessed with every single macro or to being the sickest pregnant lady ever. To establishing a life where I can learn to love my body through every single season whether it’s contest shape or my post-partum body or somewhere in between, it really is possible to make it all less complicated.
I want to connect with family, friends, and life around me, not my attention so caught up in counting macros and calories that the important things come second. I want a healthy relationship with food, myself, and others, not addicted to myfitnesspal tracking it all. And to have all of that, while making progress in my own strength, health, and fitness.
I know it’s possible because I do it and so can you!