Podcast Ep. 328: How To Workout Once You've Hit Your Fitness Goals
Kindal leaning against a wall looking fit.

Podcast Ep. 328: How To Workout Once You've Hit Your Fitness Goals

Workout Of The Week:

This week's workout is based off my Train Like An Athlete session this past weekend as we prep for a big hike!

5 Rounds:

  • 100 Step-Ups (20-in)
  • 10 Burpees

Finisher:

  • Run up and down a parking garage
  • No garage? Just run 1.5 miles.

If you do it, snap a picture/video and tag me on Instagram! I'd love to hear how it goes.

Podcast Notes:

How Do I Create So Many Workouts?

For the past 14 years, I've been designing at least 5 different workouts EVERY week.

Like anything, the more you do it, the easier it gets.

Here's a little bit of the process:

  1. I study different people and different forms of fitness for fresh ideas.
  2. I decide what style of workout I want based on what's going on with my clients, what I have and haven't done lately, etc. Styles include AMRAP, Rounds for Time, Chippers, SuperSets, EMOMs, etc.
  3. I think about the exercises I want/need to incorporate. Are there variations of exercises we're focusing on? If I want a pull, do I have a push? If I have a squat, do I have a hip hinge? Etc. Focusing on balance is key.
  4. I'm a big believer that simple formats are best. Trying to get fancy means confusion. Skip the confusion and keep things as simple as possible but still focused on building results and keeping things interesting.
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Kindal doing squats during a live workout

Are there optimal muscles to work together to get the best workout?

Absolutely!

For balanced training you always need to work the antagonist muscle to the muscle you're working.

  • For example, if you're doing a hamstring exercise, like deadlifts, also do a hamstring exercise, like squats.
  • For upper body, make sure both pulling and pushing exercises are included in training.

I go into a lot more detail in the episode, so listen for accessory work, balance training, and full body versus split workouts.

What do you do when you're happy with the strength you've built and the body you have?

I love this question because it shows how we're all so different.

My first instinct was, "What do you mean? Why would you ever stop aiming for new strength gains?"

But that's me and not how everyone else thinks.

At the end of the day, for most of us, working out is about building fitness to be healthy. End of story.

So if you're happy where you're at, what do you do?

  • Focus on maintenance. Don't stop working out but feel free to cut back on trying to lift heavier in every workout. Move for the sake of moving. Keep intensity down but stick to a consistent schedule.
  • Make sure you have the two main elements that have been proven to improve longevity and health: Strength training and stretching/mobility.
  • Try something new! Try something that will inspire you to challenge yourself in a different way. Hiking, trail running, Olympic lifting, calisthenics, etc.

Do I have recommendations for sports specific training like roller derby or football?

Yes!

Focus on fitness that improves the skills you need.

  • Strength training needs to focus on building POWER. Lift HEAVY for low reps.
  • Focus on agility and speed movements like suicides, ladder drills, cutting, etc.
  • Plyometrics to build power. Plyometrics is just a fancy word for jumping. High jumps, long jumps, etc. Explosive movements like these create explosive movements during the game.
  • And finally, if you're really serious, talk to a sports trainer in the field you're in. Talk to someone who works with roller derby athletes. For football talk to a football strength coach, etc.

FWW News

And finally, I mentioned a few news worthy bits I want to share here in the notes:

  1. Try FWW Live for THIRTY Days! I've never done a trial this long before and don't plan on doing it again. Get the details here and sign up !
  2. Thursday, June 17th, I'm doing another live workout in the main FWW Facebook page! I'd love to see you there. This one is all body weight and interval style. RSVP today!

Do You Want To Workout With Me?

You can!

I have a program called Fit Women's Weekly LIVE. It's my personal training studio in your living room .

We host 16 LIVE classes every week... but we also record every workout.

You get to build the workout schedule that fits your life.

If you want to KNOW you're doing the right style of workout...

And have a coach to help you when you have questions...

Click here and learn more about it .

Sign up for a 14 day FREE class pass and some see what FWW LIVE is all about... then make your mind up on whether you want to join.

Fit Women's Weekly LIVE Program

14 Day FREE Trial!

Get 14 Day FREE Class Pass and try some workouts... talk to us in person... talk to the community. No obligation to join after.

Kindal doing squats during a live workout

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