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How to Make Time for Weight Loss

Making time for things like going to the gym, eating healthy, getting enough sleep, going to work, spending time with the family, having a social life, and getting a good night’s sleep sounds absolutely impossible. We are all in the same boat! We are unable to make time to get ourselves back in shape and get fit. It’s almost overwhelming to think about how we can fit this into our busy lives.

There are plenty of solutions to resolve the common problem of having too much to do and not enough time to get it all accomplished. We have to create a map that will get us from point A to point B, so that we have a direct path to get us to our destination. First, we must begin with meeting ourselves where we are at. Once we can recognize where we are starting from, we can begin to draw our map.

Let’s use candy bars as an example of meeting yourself where you are at. For example, if we are eating 6 candy bars a day, and we decide that we want to lose weight, we will need to make a change in how many candy bars we are eating in a day. Rather than completely taking away our candy bars, let’s slowly start to limit how many we are having in a day. Begin with one week of having just 5 candy bars, and once that becomes easy, you can start to bring that number down. Meeting yourself where you are at begins by starting with small changes.

Now, let’s dive deeper into how we can make time for weight loss! 

Time analysis sheet (start where you are)

You need to get an idea of where you are starting before you can make a map to your destination. Typically, doing a three to five-day time analysis will allow for you to get the most specific and most accurate map.

EX:

6:00 am wake up, check Facebook and Instagram 6:00-6:15 am, go to bathroom and get ready 6:15-7:15 am, make & eat breakfast 7:15-7:45 am, go to work 7:45-7:55 am, work 8:00 am-12 pm, lunch 12-1 pm, work 12-4:30 pm, get ready and drive to the gym 4:30-5:00 pm, gym 5-6 pm, go home 6-6:10 pm, make supper 6:15-6:45 pm, eat supper 6:45-7:10 pm, watch Netflix 7:10-10 pm, get ready for bed 10-10:15 pm, scroll on Facebook and Instagram 10:15-11:00 pm, go to bed 11:00 pm. 

Action:

Spend the next few days writing down, either on paper or on your phone, what you are doing throughout the day. This means paying close attention to the things you do throughout the day. If you can’t do this first, your map will be harder to create.

This is an example of a sheet you can create to track your time.

See where you are wasting time (shorten your miles)

Now that you have an idea of where your time is going, you need to be able to save some miles on this trip to your destination. In order for you to get to point B, you need to cut some time out of the scenic route.

EX: 

We are spending an hour on social media, on top of almost three hours on Netflix. Though there is nothing wrong with enjoying these things, let’s see if we can take a half hour out of this time to add towards something else. If our goal is to make time for meal prepping, then we can take a half hour of Netflix time to accomplish meal prepping.

Action:

See where you can cut or reduce time. Find things that you can negotiate with yourself and change up your map to get you closer to point B. 

Using Google Calendar is a great way to plan your day and set reminders for your goals.

Draw your map 

If you are not using a scheduler or a planner, we HIGHLY suggest investing in one. Using a scheduler like Google Calendar, show us what our day looks like. Using a planner like Panda Planner, guides us through our day, by including the goals & habits we are working on this week/day. Google calendar is what guides us to our destination. Panda Planner is the line of landmarks that show us how close we are getting to our destination. Here is a link to get your own journal https://pandaplanner.com/products/panda-planner-classic?variant=438128803843

Begin by putting in the biggest time blocks in your week. This could be work, sleep, mealtimes, meetings, kids sporting events, family time, etc. These are non-negotiables, meaning that you cannot change your times for these things.

Next, begin to look at your negotiable agendas. This could be Netflix, spending time on your phone, social media, emails, going to the gym, running errands, etc. These are the time blocks that we can move around and adjust our times.

EX: 

Using a planner or scheduler, begin to enter in your schedule. It is also beneficial to have things color coordinated. 

ACTION:

Enter in your schedule somewhere you can keep track of it. Give each of your agendas a different color. This will help you determine what is non-negotiable and what is negotiable. 

Here is how you can use Panda Planner.

Set course (set your goals and start them)

Point B is getting closer and closer, but first, let’s determine what Point B is. Let’s say we are wanting to lose weight; well how do we plan on losing weight? By eating better. How do we eat better? By making healthy meals. How do we make time for making healthy meals? By rearranging our schedule to allow us the extra time to make them.

EX:

Use your schedule to your advantage and make time, either once a week or many times throughout the week, to begin making your meals. They don’t have to be perfect. You just need to get started making those meals at home. Once that gets easier, you can begin to start making bigger changes into your nutrition, such as eating healthier, eating fewer calories, having a menu to follow throughout the week, etc. 

ACTION:

Find out what your point B is, then begin to break it down, step by step, to the smallest change you can make from where you are starting.

Plan for heavy waves (you might get off course and that’s okay)

We all know that things will not always go according to plan, and that is okay. Just because we drew our map and set sail, doesn’t mean we won’t come across a few storms along the way. We must be able to navigate ourselves through the storm. If something sporadically comes up when we had set a time for our goal, we can allow for that to happen. We are not a slave to our schedule; remind yourself that it’s just a map that is helping us along the way.

EX:

You forgot that your kid had an appointment at 5pm, the same time you were going to go to the gym. No one else can give them a ride and it’s out town. You know that training is very important to you and you don’t want to give that up. You can just change the time in your schedule instead. If you were going to watch Netflix at 7pm, do a home workout instead. Even if it’s only for 5 minutes, it will still get you closer to point B. 

Action: 

Create an action plan that will help you out on your worst day ever. Think about what that day would look like, and what you would do to keep yourself on track to point B. There will be times when it is completely out of our control. On those days, just go with the flow and start up again tomorrow. 

Always check the map (be sure to check in daily to see how you’re doing with goals)

Daily journaling will help you keep checking your map to see where you’re at and how close you are to point B. Using a journal like Panda Planner helps you keep track of your progress every day by having tasks, priorities, and scheduling all in one place. Check in once a day, with whichever method of tracking you use, to keep you on task to achieve your goals.

EX: 

Getting up 5 minutes earlier each day to set your goals and review them is a great way to set intent for your day and how you can get closer to point B.

ACTION: 

Use an app or get a journal that you can write in everyday to help you track your progress and see what you are working on for that day.

It takes time (Know that this won’t happen overnight; make mistakes and try new ways)

Getting from point A to point B is a very long journey. You need to be able to set small landmarks to check in with your progress. This will keep you afloat and allow for you to see how far you have come. Just know that this is a lot of work, but only for the first few weeks. Once this becomes more routine, you will see how you can make time to your day to help get you to your goals. 

HOW SORE SHOULD YOUR WORKOUT MAKE YOU?

We just finished an awesome leg day workout, we went in and got our butts kicked. We are covered in sweat and feel accomplished! It’s the next day and we are SORE, going to the bathroom is painful, the idea of going up a set of stairs terrifies you, and it’s only going to get worse tomorrow.

You are really feeling the soreness of your workout, and have another leg day coming up in just two more days. We tell ourselves that getting sore and sweaty is a sign of a good workout. We work really hard day in and day out, countless hours of working out, and yet, we are haven’t made much progress in a couple of months.

Let’s learn more about how we can achieve our goals quicker, with doing less.

Are you doing this for your workouts?

Your current workout might consist of the following, Monday is chest day, Tuesday is leg day, Wednesday is back day, Thursday is leg day, and Friday is arm and abs. This style of working out is a good starting point for beginners, especially when you are new to working out. It gets us sore and sweaty, and does the job for our fitness goals.

This style of working out is good, but in long-term, won’t be as beneficial to us as it was when we first started. We begin to lose motivation, life gets busy and we cannot workout as much as we used to, we are not recovering as quickly as we want from our workouts, and we begin to lose interest.

Before we talk about how you can get results quicker, faster, and sustainable let’s cover two things.

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Things that don’t determine a good workout.

Soreness and being sweaty is not a sign of a good workout. What did you say?! Take a second to let that sink in. It’s a tough pill to swallow, but let’s talk about why these two things are not a good way to measure your workouts.

We get into the mindset that we need to break our bodies down and be a puddle of sweat in order to get the body we want. The phrases “no pain, no gain”, “sweat is fat crying”, “no excuses” are outdated and need to be taken out of your vocabulary.

I can guarantee that you can get better results with doing less. First, we need to understand why we need to take these phrases out of our mindset.

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Our Rebell Savannah working on back squats.

You do need to work hard, but not all the time, we want to remember this, the 80/20 rule. The 80/20 rule is that you go in and give 80% of what you have and keep 20% in the tank. The reason we do this is because we want to save some for tomorrow. If you are consistently going 100% all the time, you are destroying your own progress to achieve your goals. You don’t need to punish your body to get results.You can do it here and there, but not every day.

What to do instead?

So now that we are considering taking out the idea of not getting sore and super sweaty in our workouts, how do we measure progress or a good workout? This won’t be easy at first, but if you ware wanting to get serious results and do this for the long-term we need to do less.

By doing less, you focus on the things that are important and the things that truly matter in your workouts. You can save time and literally days to your life by doing less and following this format for your workouts.

Squat (any type of squat you want)

Hinge (think Deadlifts and RDL’s)

Upper Body Push (Bench Press, Kettlebell Presses)

Upper Body Pull (Bent Over Rows, Chin Ups)

Core/Carry (Farmer Walks, Planks)

Single Leg (Reverse Lunges, Single Leg Hip Thrusters)

Mobility (Wall Slides, Leg Raises)

If you do these 7 movements 3 times a week, with 5-10 minutes of cardio, you have covered all of your fitness needs. This style of working out allows you to have your chest, back, and leg day all in one.

How many times have you gotten sick or life got busy and it made you miss a chest day or a back day? Imagine now, not having to worry about that anymore because you’re going to work on that muscle group again sometime later in the week.

Signs of progress

The way we can measure our progress is by being consistent and building off of skills. Stick with a few basic exercises and get really good at them. Once you are able to build a solid skill from these exercises begin to find new ways to challenge yourself with them, by increasing weights or increase reps/sets. If we are constantly chasing variation, you won’t be able to build skill, skill is what gets us to our goal.

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Our Rebell Saara when her Uncle George finally let her use the augur.

Another way we can measure progress is by seeing how your quality of life has improved. Is it easier to go up and down stairs, are you not afraid to shovel your drive way, has your confidence increased, did you try on a new pair of pants that didn’t fit 5 years ago, etc. You can measure your progress in many ways, soreness and being sweaty shouldn’t be one of them.

Save time, get results

When you train every muscle group once in your workout, 2-3 times a week, you are still doing the same amount of work, but without having to spread your time out so thinly. Now you don’t have to spend so much time at the gym, and get more time with family and hobbies.

Dialing down the intensity and the frequency of our current workout regimen sounds super scary and may make you uncomfortable at first. After working with over a 100 people like yourself, this has been the best way to get results. This allowed for our members to workout less and get better results.

Soreness and being sweaty will happen from time to time, because we will need to challenge ourselves. We do not need to chase after soreness and sweat to get results, remember to build off a skill and the 80/20 rule when you are working out next time. Your workouts should make you feel as if you accomplished something, but still have some room in the tank for more tomorrow.

What is Small Group Training?

Small Group Training is our version of group fitness done in a personal training setting. Have you been to a group fitness class that was too intense, and left you sore for days? How about a group fitness class where you felt that you didn’t belong? What about a group fitness class that didn’t give you the right guidance during the workout? That’s the opposite of what we do in our classes.

We are Restored Strength, and we care about you!

In our Small Group Training, we meet you where you are at, and we make sure to build you up, not break you down. We offer a family atmosphere and community that makes you feel welcomed, there’s no strangers here, just friends we haven’t met! Our coaches take the time to get to really know you, and help you accomplish your goals.

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Our Rebell Norma working on step-ups.

Our Small Group Training, is for those who are over 30 and want to get in better shape. If your goal is to have fun, while losing weight, getting stronger, and getting fit without having to do it alone, then you’re a perfect fit for our Small Group Training!

We work with every day people like yourself, we know fitness can be scary and intimidating, at Restored Strength you will never feel out of place.

Our workouts provide a large variety of exercises and modifications for all levels. We begin together and finish together for all of our workouts. When you begin as a member of Restored Strength, you will go through a thorough fitness assessment, that allows our coaches to put you in the best place to be successful.

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Our Rebell Mandy working on Reverse Lunges.

Check out our class schedule

https://restoredstrength.com/schedule/

If you are wanting to get results and have long term success, give us a try!

Our Jump Start Program is $199, this is a 3-week trial to check us out and see if we are the right fit for your fitness journey. You will be given 9 classes to attend in your first 3-weeks to see how we can help you be the best version of yourself.

Rebell of the Month: Brandon Tucker

We are excited to announce that our Rebell of the Month for February is Brandon Tucker! Brandon has been working with us for the past 3 months and has been rocking his sessions. We enjoy having his positive attitude in the gym, along with his great sense of humor. He has a serious commitment to staying on track to accomplish his goals. This is his story!

Your background

I used to be a fairly avid runner and used to go to the gym 4-5 times a week. Then my life got too busy with work and I started to slack on my personal fitness. After 3 years of a very hectic work schedule with a very minimal to-non-existent fitness schedule, I realized, just how much I had let myself go. Now that work has slowed down I have made it my goal to get in shape again. Originally, I tried going to the gym on my own, but my former drive and love for exercise/running was no longer there. I knew that I needed help to start this up again, and Restored Strength has worked really well to provide me with that assistance and accountability.

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There is a picture of Daryl (my partner) and I over the summer. That’s the most recent photo I have of us. None with my longer hair.

Thoughts about strength training before & after

I really enjoyed working out in the past once I got into a routine. After being off that routine for over 3 years it has been very difficult to get back into it. Since being at Restored Strength my motivation is returning and there is someone there that can partially hold me accountable.

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There is a picture of our dog, Piper, with a nice bottle of red wine. She is a little bit of a light weight 😛 (jk, we never give our dog alcohol!)

Challenging barriers you overcame

The challenging barrier I had to overcome is that sometimes my schedule with work and other life events can be difficult to accommodate.  Additionally, in the winter and only driving a front wheel drive vehicle, the snow can sometimes be a barrier 🙂

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Brandon working on Good Mornings

Greatest achievement

My greatest achievement while training has been weight loss, increase in strength, and increase in energy. Additionally, my migraines haven’t been happening as often as they used to.

Changes your family/friends noticed

When I asked my partner, this question his response was “you seem happier.” 

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Then there is a picture of our devious little bunny, Jasper. He favors Daryl and always tries to steal my food.

What do you tell people about our training

I would tell them to expect to meet a lot of fun and friendly people in a judgement free environment.

What do you enjoy about training here

What I like most about training at Restored Strength are the people and the structure of the exercises. I also like the individual attention you get from William who makes sure you are doing each exercise correctly without hurting yourself.

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Brandon working on Planks.

Three benefits you’ve noticed

1. Weight loss

2. More energy.

3. Increased strength.

All of these have helped to improve my life as I feel more like myself again.

 What makes the difference

I haven’t tried other trainers or fitness plans. When I was working on my fitness on my own I had a couple of injuries that were completely avoidable if I knew how to properly perform certain exercises.

Additional words

I am happy that I decided to join Restored Strength. It has had a positive impact on my life and my health and I genuinely enjoy spending time with the people there during my sessions.

Brandon has been such a great member to work with, we cannot say enough good things about him. He is serious about his health and works hard during class. He has come a long way in his first few months here and it’s been awesome watching progress. Brandon is on his way to be the healthiest version of himself!

Watch his story!

Rebell of The Month: Tracey Gunlogson Westegaard

We are very excited to announce that Tracey is our Rebell of the month for January 2019!! Tracey is hands down one hard working member that is truly committed to her goals. She has significantly increased her strength, mobility, and body composition. Hear her story!

Your background

I wear many hats – mother, farm wife, veterinarian, volunteer, barrel race, beekeeper….maybe competitive athlete someday? A fast pace and go-go-go is my comfort zone. Though I’ve never considered myself naturally athletic, I’ve always wanted to be and have trained/exercised regularly in some capacity since I was in high school. What I’ve lacked in natural talent, I’ve made up for in try. I will out-try anyone.

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Barrel Racing with my gelding, aka Bull Frog.

Thoughts about strength training before & after

Even though I’ve trained in some capacity my whole life, I’ve never really had a real goal. I just enjoy exercise and the ego boost I get from lifting heavy things. Coach William has encouraged me to focus my training and compete in Power Lifting while improving my mobility and correcting imbalances I’ve created with some haphazard training and job related repetitive movement patterns.

Challenging barriers you overcame

My ego. I’m still a work in progress. I want to train hard every day but I know intellectually, that is not best for my body and will slow my progress. To me, recovery is no fun but that is where I’ll make progress and gains. I know, and Coach William reminds me frequently, but it is a tough pill to swallow and I’m still working hard to focus on recovering.

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Tracey working on the landmine press.

Greatest achievement

My ability to recover when I injure myself. I have a laundry list of aches and pains from everyday life and various hobbies. I continue to injure myself working/playing hard when I do, I have the tools (exercises and mobility drill) to heal faster. Now, when I throw my back out, I’m not miserable for a month, I’m sore for just a few days and then back to my normal activities. My body heals so much faster now.

Changes your family/friends noticed

Ha. Physically, my butt and jean size has changed. I still have to look in the mirror now and then to be sure it’s still there and it wasn’t just a dream that I grew a booty. I have girlfriends that have noticed for sure and asked me what I’ve done.

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Napping at the horse trailer, my “happy place”

What do you tell people about our training

I tell friends I refer to trust the process and trust Coach William. He is not going to work you in a way that makes you sore or will hurt your body, because that is counterproductive. Less can be more. It doesn’t mean it’s easy though.

What do you enjoy most about training here

I feel very safe there. I can be myself. Doesn’t matter if my workout clothes don’t match or smell because I wore them the day before. I don’t feel like I need to suck in my mom belly. I truly feel no judgment there by Coach William and other members.

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My husband Andy.

Three benefits you’ve noticed

  1. I acknowledge pain and deal with it instead of sucking it up and working through it/ignoring it. Pain is not normal, listen to it.
  2. I learned the value and true meaning of a dynamic warm up…not just 5 minutes of walking on a treadmill.
  3. It doesn’t have to happen overnight.

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Kayaking with my kids, Brook 10 and Austin 13, on the creek in our pasture.

What makes the difference

This biggest thing I have experienced differently is the emphasis on corrective movement patterns and mobility. It’s frustrating to think I wouldn’t have the aches and pains I do now had a trainer emphasized correct movement patterns and corrective exercises into my training at a younger age.

Tracey is such a fun Rebell to work with! She has such a great sense of humor and is very knowledgable about strength training which is very impressive. She is definitely one of the hardest working moms I have met. I am looking forward to watching her compete in her first power lifting meet!

Watch her story

Rebell of The Month: Josh Johnson

We are excited to announce that Josh is our Rebell of The Month for December! Josh has been working very hard these last few months on his goals and has done an amazing job at it. He is a character to be around is always up for challenging when it comes to his training. He is prioritized with his goals and knows how to get the job done. This is his story!

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Kayaking with the family.

Your background

I am currently a Financial Advisor in Marshall and volunteer firefighter for Lynd, married to my wife, Jennifer, who is part owner of Ace Home and Hardware here in Marshall.  We have two kids, Abby (13) who plays the piano and shows Llamas and Alpacas in 4h. Jake (12) is all in on hockey and his Xbox.

I have trained on my own and never had a coach. Pre-kids I have ran the Chicago Marathon, various 5/10ks but really enjoyed competing in Triathlons.  The variations of training for Triathlons for the three activities kept me focused. Through all that I never really did any sort of strength training.  About a year to 18months ago I thought I would start lifting weights. It became extremely clear that I did not know what I was doing. I had major pain in my shoulders and avoided squats like the plague.  At that point I sought out some help and ran into William.

Thoughts about strength training before & after

Before I came to meet William the only thing I knew was to bench and curl as much as possible I came to realize very quickly it was just more than that.

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Josh working on single arm swings.

Challenging barriers you overcame

I’m a put my earbuds in and ignore the world type of guy when I work out. The amount of stress running my business, and being available to my family I didn’t want to talk to anyone or participate in some sort of group thing. That’s why I liked marathons and Triathlons it was an individual sport.  I really had apprehension about a group type of setting but you never succeed if you don’t step out of your comfort box.

Greatest achievement

I have been really please with my overall stability most significant is with my highly physically demanding activity with the Fire Dept.  There is rarely “proper lifting” when performing these duties. I noticed immediately that I had mobility and was confident when doing physical aspects.  I can be on a hose line for hours and feel good the next day. In the past I would be sore and have pain in my back…..not anymore! I am also a big pheasant hunter. Take 2 pound weights tied to each leg, carry around another 7lbs then drag that through chest high grass, mud, snow, ect and do that all day! Normally I would be extremely sore the next day and may only get another day of hunting in. Now I have gone three days in a row and felt like I could keep going!

Changes your family/friends noticed

My firefighter buddy’s rib me that my gear look loose on me now (which it is).

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My wife Jennifer.

What do you tell people about our training

Go in with an open mind and trust the process.

What do you enjoy about training here

I like the culture William has in place. There is no feeling of being judged everyone is at their own level and there is nothing wrong with it. Its’ also ok to learn and ask questions.

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Working on sandbag squats. 

Three benefits you’ve noticed

1. I have more mobility/flexibility.

2. I have more confidence in physical activities.

3. I feel generally better.

What makes the difference

Up to this point I never used a trainer but I have tried fitness plans. I’m a real visual guy so if a plan is just a list of things to do I won’t succeed.  I am also not smart enough to know what plan I need for the goals I want, having a person understand me and what I want to accomplish has helped me be successful.

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Kayaking with my daughter Abby.

From brewing beer, to smoking meat, to doing triathlons, this man does it all! Josh is such a great member to work with and along with having a great sense of humor. Watching the changes in Josh’s overall body composition and his strength has been very rewarding. We are honored to have such a great member be a part of our RS family.

Watch his story

Rebell of The Month: Kim Jenniges

We are excited to announce that Kim is our Rebell of the Month for November!! Kim has been such a great member to have at Restored Strength. From her high energy and fun spirit to her welcoming personality, Kim has made some great progress! We are excited to share with you her story!

Your background

Before Restored Strength, I had never really enjoyed exercise.  I had a high metabolism the majority of my life, so could avoid it. Then 40 hit and I needed to make some changes.  Over and over again, I kept trying the newest fad expecting different results.  It was me trying to do this alone. I was missing a community to be part of.  I found these things at Restored Strength.

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Kim and her husband Jamie, son Dawson (13), and Daughter Morgan (17) at her confirmation this fall.  These three are my life.  They are my motivation, my support, and entertainment every night!

Thoughts about strength training before & after

Before training, I thought it was all free weights, bench pressing, and that I had to be an experienced athlete.  After training, it’s amazing how much creativity and different exercises you can do with your own weight, bands, kettle bells, and more.  There is something new every workout.  Something that is attainable for where you are at on your journey.  The cool thing is that as you grow, your confidence grows too!

Challenging barriers you overcame

Ditching the philosophy of “no pain no gain” and patience pays off.  I was brought up in a generation where you had to push yourself to the limit in order to see any results.  Resulting in sweating profusely and unnecessary muscle soreness!  Now I realize, it shouldn’t hurt.  We are also in a society where we all want instant results. William said to me one day, if you want to get a $1000.00 it doesn’t happen overnight, but saving over time will get you $1000.00.  The same holds true with exercise and nutrition.  Just keep at it!

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Kim working on floor presses.

Greatest achievement

Showing up!  I have been getting up consistently at 5:15am 3 times a week to make my 6:00am workout.  Before Restored Strength, I always intended to work out in the mornings, but the snooze button won out.  My muscles fought me when I did manage to get out of bed.  I never understood how some people loved a morning workout, now I’m one of them.  Working out with William and my morning workout friends is the best way to start my day.

Changes your family/friends noticed

When doing outside work this fall, I didn’t get winded.  My husband has noticed my stamina has increased and I don’t get near as sore as in years past.

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Me and my husband Jamie at the Metallica concert for our 19 year wedding anniversary.  We always make time for us.  This night was so awesome!!!

 What do you tell people about our training

William cares about your success.  He will work with you to help you achieve your goals.  Workouts are surprising easy.  He pushes you just enough and knows when you are ready to progress, customizing workouts for you!  I leave feeling refreshed and ready for the day.  Plus, you get to work out in your socks!  Which I love! 

What do you enjoy about training here

I walk in the building and I feel like I belong.  It is a completely judge free zone with people at all different levels. William promotes a positive environment where we work, we chat, and we laugh, making the hour go by very fast! 

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My partner in crime, Molly.  She keeps me company when I’m working, follows me everywhere and is the best stress reliever ever.  Plus, she’s so cute!!  You can’t help but love her!

Three benefits you’ve noticed

  1. I can do so much more than I ever thought I could! My confidence has grown leaps and bounds!
  2. I’m embracing small wins and the philosophy that this is a lifestyle change.
  3. My posture has improved.I have always struggled with my posture.Standing up straight is easier now!

What makes the difference

I have never had a trainer before, but now I’m hooked!!  Other fitness plans didn’t hold me accountable.  I was missing the community, workout buddies, and positive reinforcement.

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Kim working on her presses.

Additional Words

I’m thankful I picked up the phone and called William.  I was embarrassed about where I was.  My BMI was going up with each visit with my provider.  My cholesterol was going in the wrong direction, to the point where my provider said if I didn’t make some changes we were going to have to talk medication.  In November, I will have my annual health screening.  I’m hoping to see the results of all the work I have put in.  The even better thing, William said no matter what the results are we will figure out a plan together.  I am definitely not alone and that is the best part.

Kim is an active and hard working member in the RS Community. She has such a great attitude and puts in the work towards bettering her health. Kim has made some significant changes in her strength and mobility. We couldn’t ask for a better member like Kim, we are very proud to have her be a part of out family.

Watch Her Story!
https://youtu.be/D_vo4yKuNlo

Rebell of The Month: Jerry Wiblemo

 

Jerry is our Rebell of The Month for October! Jerry has been working hard at Restored Strength since this spring. He has been taking his training and his nutrition very serious and has been making great results to show for his hard work. Check out his story!

Your background


I’ve always been involved in organized sports, but I’ve never really done any serious “weight” training. I’ve done some classes at the “Y”, but the majority of my activity has been centered on cardio workouts to control weight.

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Jerry working on a Staggered Stance Deadlift.

Thoughts about strength training before & after

Mainly centered on the thought that it involved low reps with heavy weight; which isn’t something I was interested in doing. After working with the kettlebells and dumbbells I know you can achieve definition and strength without killing yourself.

 Challenging barriers you overcame

Making the time to work out; it would have been easy to convince myself that I don’t have two hours twice a week to devote to working out.

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Our two grand kids – Liam is 2.5 and Bear is 6 months old

Greatest achievement

The fact that I have found a workout that I have stuck with- and actually enjoy- for seven months is a true achievement.

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The newest addition to our family – Ben; 10 week old English Chocolate Lab.

Changes your family/friends noticed

Muscle mass and strength. My wife always said she couldn’t be with anyone that couldn’t pick her up; we’re still together.

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The love of my life – Terri – married 35 years

What do you tell people about our training

Restored Strength has a friendly atmosphere. As always, your results depend on your effort. But the support from the staff really makes a difference.

What do you enjoy about training here

Besides the fact that William has enough energy for everyone in the room, I would say I like the small group setting. You get to know your workout “buddies”.

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Jerry working on Bench Press.

Three benefits you’ve noticed

1. I’m able to eat more, right now I’m eating chips and dip, and still able to maintain my weight.

2. Improved core strength, I’ve had fewer back issues this past year and when I do have an issue it doesn’t seem to last as long.

3. Increased flexibility, I still can’t touch my toes but I’m getting there.

What makes the difference

You don’t have to work someone to the point of exhaustion to get results. The workouts are challenging, and you definitely feel them later, but I don’t feel like I’m going to pass out during them.

It is such a pleasure to be working with Jerry!! He has a great sense of humor and smile that lights up the entire room. His love for movies and golf goes far and wide, Tuesday movie night is one of our favorite topics of discussion. It has been truly amazing seeing all of the great progress Jerry has been making, especially these past couple months when we really started focusing on his nutrition. Jerry is a prime example of what our Restored Strength community is.

Watch His Story!

Rebell of the Month: Melissa Bruns

We are excited to announce that our Rebell of the Month is Melissa Bruns! Melissa is a hard-working member who is dedicated to her goals. She has a great attitude towards taking on new tasks and learning new skills. Melissa is not shy when it comes to hard work and is always a fun member to work with. Here is her story!

Your background

I cannot remember a time of ever actually enjoyed fitness or training in my life, largely because of a history of migraines beginning as a child and ongoing today. My migraines are triggered by a long list of things, one of which was exercise, especially anything with my shoulders and neck. Doctors always told me exercise would help alleviate migraines but never once was that true in over 25 years. Rather, any physical activity would cause intense, weeklong debilitating headaches. I would join a gym and try for a week or two, only to have to quit and be stuck in a long contract I couldn’t use. I even tried working with some trainers that would give up on me within a few weeks, afraid they would be liable for my physical condition. I felt defeated, weak and truly hopeless when it came to any exercise or activity-even yard work or gardening or sports or chasing my kid in the yard. I either had to make up excuses to sit out or leverage if the impending pain would be worth it. So, in short, exercise, activity, and training was terrifying. I would start getting stomach aches and emotional just thinking about doing anything physical, afraid of getting sick.

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My sassy Lou Lou keeps me smiling and on my toes.

Thoughts about strength training before & after

I never gave strength training a thought before Restored Strength, because of all the stuff I already said about getting sick. I couldn’t even do basic activity, cardio or exercise so ‘strength’ was at the bottom of my list. My sister had worked with Coach William for a while and always had great things to say about her sessions, so last January I finally got brave and emailed him to talk. Coach William was optimistic, encouraging and realistic from day one, excited to see what we could do and wise to work at a safe pace. I have learned that strength training should have been at the top of my list, with the right coaching, and that now my body actually can-do things I never imagined that it could. That it’s actually fun and I look forward to it instead of being afraid- both of getting sick, and just of the ‘gym’ atmosphere in general. Because even if I could have gotten over fear of headaches, fear of not knowing what to do or how to do it or the whole typical gym scary stuff was the next barrier keeping me from exercise. So, having a fun, safe, welcoming place to get healthy and strong is an added bonus at Restored Strength!

Challenging barrier you overcame

Being afraid of getting sick for sure is the biggest. In conjunction, I’ve really had to teach myself to trust Coach William and Coach Tyler- to trust that they have my best interests in mind in every single movement they teach me, to trust that they know what they are doing and have put intention and thought into my training program, to trust that they won’t give up on me for fear that I might get sick and they be held responsible, to trust that they actually care about my health and my individual needs as a client not just as another number or session.

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Melissa working on her breathing.

Greatest achievement

I have been able to do so much gardening, yard work, painting and other activity that I

love to do but have in the past had to eliminate, limit or suffer being sick afterward. I just jump in and to the normal physical stuff I want to do now without a second thought, where for years I had to hesitate, avoid or quit. The migraines I have has since a child have greatly reduced in frequently and intensity, and I have learned things I can do to prevent and alleviate migraines when they occur. I’ve also learned to just stop and take care of my body when I do get sick because it too will pass, instead of being annoyed and frustrated and pushing through when it’s time to just rest. And I’ve been amazed that on a couple occasions, I have started a session with a bit of a headache and the training has acutely helped instead of exacerbated it, which was unheard of before working with Coach William. Also, that I can (and will) do some pushups even though I hate them. 

Changes your family/friends noticed

My father in law is a chiropractor in town so I have always gotten adjusted regularly, and I’m amazed that I don’t need to be adjusted as frequently as I used to, that my body holds an adjustment better and longer now, and when I am adjusted I can feel that my shoulders and neck are not at tight as they used to be. I notice a difference when I’m working on my computer too, that I hold myself differently and am more aware when I’m working in a way that will contribute to discomfort or pain later, and I know how to use my body differently to avoid positions and movement that will make me sick.

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My husband Seth, my daughter Olivia Lou and myself at the Sioux Falls Zoo Summer
2018.

What do you tell people about our training

I have! And I tell them it’s fun and not intimidating at all and the best place to get the ‘me time’ that we all need to have. It’s the one place I can put aside home life, and work life, and personal life and just stop thinking and have someone else tell me what to do for an hour to better myself. Morning sessions are great because it’s the best way to start your day and feel good and energized and strong all day. Midday sessions are a great break from the workday and get refocused on yourself, and I go back to work more productive. End of the day sessions are great because it’s a chance to let go of the weight and stress of the day and clear your head. I love the flexibility of the schedule for these reasons!

What do you enjoy about training here

The welcoming, comfortable atmosphere makes it fun to be here and makes me look forward to coming. It’s great not having to think for an hour, like seriously at all, Coach William can tell when you aren’t listening and just tells you again what to do, so for that time I don’t’ have to be in charge of anything or make decisions. Also I like when the music is good (not country or Metallica).

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Melissa working on battle ropes. 

Three benefits you’ve noticed

1. Learning about proper breathing makes a huge difference when I’m training and also in my day to day life, to reduce and manage oncoming headaches and just de-stress.

2. Being intentional about making time for myself, working full time, being a mom, being active in the community, and spending time with family and friends doesn’t leave much time for ‘you,’ so having sessions each week holds me accountable for taking the time for myself.

3. The overall strength and ability in general of my body has increased my confidence of what I can do and reduced my fear of being active; the migraines have greatly reduced in frequency and intensity and even when they do occur, they don’t last as long and there are more things I can do to alleviate the pain and recover

What makes the difference

Coach William and Coach Tyler have such a wealth of knowledge and a genuine excitement to implement new things for everyone and for each member specifically. It is not just a cookie cutter program, every person they work with is simultaneously doing their own program specific to them. I can’t watch someone else’s program and wonder why I am not doing what they are, because I know the things I’m doing are for my specific needs and goals and that person’s program is for theirs. William and Tyler do a great job staying current on new techniques and bringing in what they learn to help each member. And they are truly attentive and care about what is going on with you, both in your training and your personal life. They ask questions, they listen, they read between the lines and make adjustments where you need them for your best interest, and are never frustrated or disappointed about doing so. They are always celebrating with everyone which is super encouraging. And I’ve had to learn to quit being skeptical of that, because they really are genuine!! 

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My love of goats gets taken too far, one day I have one of my own.

Additional words

I am just really thankful to have found Restored Strength, for the coaches and the community. It is an investment in yourself. There are definitely times when I start to have doubts about my abilities, and then I push through a new exercise I never thought I would be able to do or someone comments that I look different, and I remember I can do this. Or there are times I feel guilty about spending money on myself for my sessions, but then I realize I am able to do more things with my child and my family and around my home and I realize the benefits go beyond just me. Women in general and moms specifically have to fight those doubts and guilt and remember it’s not selfish to take care of yourself. Being a member at Restored Strength plays a huge role in that for me.

We are very grateful to have such an amazing member be part of our RS Family. We love hearing about the famous “Lou” also known as Olivia, Melissa’s daughter. There is never a dull moment when we are training, because we get to hear all about the antics of Lou’s life. Melissa has overcome a lot in her fitness journey and has made amazing strides in her strength and mobility.

Watch her story!

How to Write Your Own Exercise Program Part One

Finding an exercise program can be challenging, if we are unable to afford a coach, the next best thing we do is look online to see how we can meet our fitness goals. The trouble with searching for the “right” program, is that there is a lot of information and programs out there. There are programs catered specifically towards bodybuilding, fat loss, muscle gain, etc. We know that with this amount of information out there, it makes fitness overwhelming and challenging to do. In this article we will take you through our thought process on how we design our programs and how you can design your own as well!

Warm Up

Warming up is by far one of the most crucial things to do before beginning your training session. Warming up should take roughly about 5 to 10 minutes and should get you warmed up, not hot and sweaty. Your warm up shouldn’t be extremely taxing, nor should it be too easy, just enough to get blood flowing through the muscles and to loosen up the joints.

Here is how to construct your warm up:

SMR: Self Myofascial Release is a fancy word for foam rolling, begin with foam rolling the tissues, primarily whichever ones are sore or will have a heavier emphasis on your training day. Areas to foam roll would be the glutes, quadriceps, lats, hamstrings, calves, back, and adductors. There are other areas you may be can roll out as well, but these are some of the main areas we hit, we typically spend around 60-90 seconds on the areas of focus.

 Ground: We begin with exercises that are on the ground and progressively work our way into more dynamic movements. Some ideas of exercises on the ground can be dead bugs, glute bridges, active straight leg raises, leg drops, side lying thoracic rotations, etc. Any type of exercise you want that places you on the ground either on your back or on your stomach.

Glute:Next we go into a glute/quadruped focus, this will either continue to have us on our back or in a quadruped position (hands and knees). Exercises for this category will be glute bridges, single leg glute bridges, bird dogs, rocking, fire hydrants, etc. Anything that will help fire and engage the glutes or anything that places you in a quadruped position.

Core: Next we will focus on getting the core to warm up. We will typically do a core specific exercise such as an elbow plank, push up position plank, side plank, hollow hold, anything really that is going to get the core to be engaged.

Hip: Next we will do a hip specific drill to loosen and open up the hips. Exercises in this category will range from frog stretches, open gates, hip flexion/extension, side bent sits, squats, etc. The focus here is to prepare the hips for movement.

Shoulder: Next we look at warming up the shoulders, but we are not going to be focusing primarily on the should itself, we will be looking at primarily the thoracic spine. The thoracic spine is the large portion of your spine that can hinder shoulder mobility. Exercises for this category are YTW, thoracic rotations, open books, thoracic bridge, rib grabs, etc.

Dynamic:Lastly, we look at a dynamic movement that incorporates all of the body into a dynamic motion. Exercises in this category include inch worms, world’s greatest stretch, kettlebell swings, Turkish getups, deep lunge with elbow drop, lunge matrix,etc. This category should be the last, but most challenging exercise of your warm up.

Typical warm ups should range from one to two sets of repetitions ranging from 6 to 10. It is up to you on how much work you believe each area needs emphasis for your training session.

Program Design

Now that we have covered a basic warm up for your training session, let us dive into the bread and butter of our programming. This may get a little confusing, but we are going to do our best to describe to you our thought process and how we view training.

The reason we view exercises in movements, opposed to muscles, is because we want to train the movements that we do in our daily activity. The other reason is because this allows us to train in shorter time periods without having to commit to a four or five-day program that takes a lot of time out of our day. We want to use our time wisely, with getting the best results in the quickest amount of time.

Block One

In block one we begin with a power exercise paired with a mobility exercise. This allows for us to use an exercise that requires a lot of demand on the body and nervous system. When we look at power-based exercises they require a lot of technique or effort to conduct. We want to make sure that our nervous system is fresh at this time to make sure we can place the appropriate amount of stress on the body.

We pair this exercise with a mobility exercise that will complement the power exercise; EX: Medicine ball slam paired with YTW, we are using an upper body power movement, with an upper body mobility exercise to assist for greater power. Power exercises are done at a lower volume of repetitions ranging from 3-6 reps per set.

Mobility exercises in this category will complement the chosen exercise above, meaning that if you were to do a box jump for your power exercise, you would want to do a lower body mobility exercise to either open up the hips or the ankles, to allow for a greater range of motion to aid in the power exercise. This would apply for an upper body exercise as well.

Power:

Upper Body– Medball slam, jam ball slam, medball chest pass, rotational slam, explosive push up, kettlebell push press, clean & press, etc.

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Medball Slam- Upper Body Power

Lower Body– Ladder drills, box jumps, squat jumps, kettlebell swings, bounding, lateral jumps, sprints, etc.

Mobility:

 Upper Body– Open books, thoracic rotations, YTW, shoulder circles, halos, rib grab, snow angels, hand behind head t-spine rotation, thoracic bridge, etc.

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Upper Body Mobility- Thoracic Rotations

Lower Body-Frog stretch, leg raise, leg drops, rocking, open gates, hip flexion/extension, rainbows, side bent sit, etc.

Block Two

 In block two we begin with a knee or hip dominate single leg exercise, this typically requires a bit of balance and can be more challenging than a bilateral (two legs) exercise. The reason we want to have an emphasis on single leg exercises is because it builds greater strength and can also improve our gait (your ability to walk). You want to think about knee dominate exercises such as a lunge as a lower body pushand a knee dominate exercise such as a single leg glute bridge as a lower body pull exercise.

We will pair this exercise with either an upper body exercise, again we want to categorize our exercise selection by movements not muscles. Upper body exercises should be categorized as upper body pushing and upper body pulling. We even want to get a specific as what direction they are moving in such as upper body vertical/horizontal pushing andupper body vertical/horizontal pulling.You want your upper body exercise to be the opposite of your lower body exercise; EX: Reverse Lunge (unilateral knee/lower body push) second exercise will be a TRX Row (upper body horizontal pull).

Lastly, we will pair these two exercises with either a trunk (core) or carry exercise. This way we can get some direct core work into our training session. We do not need to spend endless circuits to train your core, if you are following this template you will get a lot of other core work from the rest of these exercises. Your trunk work should be categorized as anti-extension/anti-rotation, fancy words for planking (anti-extension) and band holds (anti-rotation).

Unilateral Knee or Hip:

Knee– Split squat, reverse lunge, lateral lunge, front lunge, step up, RFE squat, etc.

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Unilateral Knee Dominate- Reverse Goblet Lunge

Hip– Single leg glute bridge, single RDL, single leg deadlift, single leg curl, etc.

Upper Body Push or Pull:

Upper Horizontal Push– Push up, bench press, dumbbell bench press, TRX chest press, single arm bench press, incline bench, etc.

Upper Horizontal Pull– One arm row, bent row, TRX row, seated row, bat wing row, renegade row, face pulls, etc.

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Upper Body Horizontal Pull- TRX Row 

Trunk/Carry:

Trunk anti-extension– Elbow plank, push up position plank, TRX fallouts, ab roll out, stability ball roll out, hard style plank, crawling, shoulder tap planks, etc.

Trunk anti-rotation– Anti-rotation band hold, pallof press, half kneeling pallof press, split stance pallof press, plate plank slide, plank lateral drag, etc.

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Trunk Anti-Rotation- Banded Anti-Rotation Hold

Carry- Farmers walk, suitcase carry, overhead carry, kettlebell rack carry, sandbag carry, etc.

Block Three

 In block three we begin to do the opposite motions of what we did in block two. We will begin with a bilateral (double leg) exercise that is opposite of what was done in block two; EX if block one had single leg RDL (lower body pulling) then your bilateral exercise would be a goblet squat (lower body pushing).

Next, we will work the opposite movement of what we did in block one; EX if we did a push up (upper bodyhorizontal push)we would want to pair that up with a chin up (upper body vertical pull). We are looking at movement patterns, not muscles.

Lastly, we are going to incorporate another mobility exercise. This time the mobility exercise will be opposite of what you did in block one. If you did an upper body mobility exercise we would be doing a lower body mobility exercise to make sure that we have balance with our mobility work.

Bilateral Knee or Hip:

 Knee-Goblet squat, back squat, front squat, kettlebell front squat, bear hug squat, offset kettlebell squat, banded squat, etc.

Hip- Deadlift, trap bar deadlift, kettlebell swing, barbell glute bridge, body weight glute bridge, sandbag deadlift, dumbbell RDL, sandbag good morning, etc.

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Bilateral Hip- Trap Bar Deadlift

Upper Body Push or Pull:

Upper Body Vertical Push– Kettlebell press, bottom up kettlebell press, half kneeling kettlebell/dumbbell press, sandbag shoulder press, dumbbell shoulder press, etc.

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Upper Body Vertical Push- Bottom Up Press

Upper Body Vertical Pull– Banded chin up, TRX chin up, barbell chin up, pull up, banded pull up, flex arm hang, etc.

Mobility:

Same as above.

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Lower Body Mobility- Active Straight Leg Raise 

Block Four

As we enter in block four we will be getting close to the end of the session. We begin metabolic conditioning otherwise known as cardio. Here is the best part about this section, we no longer have to spend endless hours and minutes on a machine doing meaningless cardio work. This section by itself can be a whole article, but for times-sake we will share with you how we conduct conditioning.

We will do a format of Tabata style exercises, which is a high intense interval training style also known as HIIT. We will break this into about 5 minutes of working at ratios of 10/20, 15/15, 20/20, 30/30, etc. Our focus is to elevate the heart quickly with minimal rest.

Conditioning:

Battle ropes, medball slams, wall balls, sled pushes, kettlebell swings, carries, crawling, rower, etc. 

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Conditioning- Battle Ropes 

Block Five

After we have completed our training session, we will always finish with a cool down. The cool down is a great way for us to dial back the amount stress we have caused on our nervous system and regulate us back into more of a relaxed state. This area we focus primarily on Original Strength Resets. If you have not heard of Original Strength, please go check them out! They provide a great amount of content and information about strengthening the vestibular system and nervous system.

 

Cool Down:

Breathing, head rotations, head nods, quadruped rocking, single arm rocking, upper body rolling, lower body rolling, crawling, marching, skipping, etc.

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Cool Down: Quadruped Rocking

This is just a scratch of the surface of how to write your own fitness program. This is our way of training that we have found best serves our clients and gets them the results they have achieved. If you have any questions or would like for us to elaborate more on any of the topics we discussed please feel free to email us at restoredstrength@gmail.com

In our part two of how to write your own fitness program, we will go over the details of how to program your sets, reps, intensity, and recovery for your fitness goals.