TBP Learning New Ways
Module No. 4
Welcome to week two of The Transformation Blueprint !
Hopefully, you used this weekend to reflect on your accomplishments and struggles like I mentioned last week.
How was the weekend anyway? I ask because I’m not foreign to the ‘weekend binges’ that many struggle with. It’s one of the most common behaviors people have and I know that for me personally, it lasted upward of three years! Yes, three years of eating ‘perfectly’ during the week and then sabotaging my progress every weekend. So know that if you did struggle over the last couple days…
YOU ARE NOT ALONE!
However that means you probably need to reflect a little more on the weekend. How was it? Did you make goal-supporting choices?
Whatever the answers may be, OWN them – meaning you recognize regardless of the outcome that blaming, complaining, and justifying your choices does not serve you – it only helps you procrastinate the solution.
That being said, what’s done is done so let’s move along 🙂
What I really want to talk about the most overlooked things regarding training and nutrition that beginners miss! Basically, you can look at this list as a ‘detour’ for you comprised of all the things that were potholes along my fitness journey! Again, these are in no particular order of importance – just the things that I wish I had known before beginning my journey! Remember, success in fitness is contingent with education. BUT, (BIG BUTT, and I like big butts because they cannot lie, haha) Insight without action is worthless!!
Let’s get to it…..
Don't miss these common mistakes...
You eat way over your fats – without even realizing it
Being new to portions, it’s hard to decipher between what looks like a palm versus first versus… foot?!? (joke) But seriously fats are where many people can’t shake the portion distortion. Most commonly – with nut butters and oils. So I have pictured below some visuals to help ya out!
You skip your warm-up
I never used to warm-up, I thought I was invincible and it really couldn’t be that important to my fitness, it was only a few minutes right? This is so distorted…
IF IT’S ONLY A FEW MINUTES YOU SHOULD JUST DO IT
Once I educated myself on it’s importance, I implemented the warm-up. So that’s why you should understand how important it really is. You cannot build fitness on dysfunction. If your joints don’t work like joints, why would your body immobilize them even more by adding muscle tissue to them? It won’t. A warm-up serves two purposes
- Enhance Performance
- Prevent Injury
When you’ve been relaxed or in a sitting position all day, your skeletal muscles (the ones you can control) are only circulating about 15-20% of your blood flow, after a 10 minute warm-up they should be circulating about 75% meaning your muscles are warm and prepared for maximal contraction.
Not eating your full amount of protein
Ohhh this is a biggie! Especially among females, protein is usually the hardest thing to get enough of on a regular basis.
I hear it all the time, “That’s just SOO much.”
But here’s the thing, this is a fat-loss diet not a starvation diet! Where we take out calories from, has to be compensated somewhere in some amount, and studies show that it’s done best with protein! Why? Protein is what not only builds, but sustains lean tissue in your body. Lean tissue means bone and organs included as well, this is incredibly important when you’re aiming to lose fat and not lean tissue! That all being said, if you still have a hard time getting in your protein due to satiety, try using different protein powder recipes to sneak it in where you don’t even realize it! (recipe below)
You jump weights too soon
One of the worst mistakes from the get-go is too go too heavy too soon! At this point, your joints are just learning how to move while bearing a load and that’s enough right now. Not to mention your brain (Central Nervous System) is learning how to fire little signals (motor-neurons) to your muscle to contract, which takes time.
Your goal is full range of motion and full contraction of the muscle. A good way to understand what this feels like if you aren’t sure is…
Set the weight down
Practice the movement with NO equipment
Can you feel the contraction/squeeze?!
Now remember folks, insight is worthless without action – so, if you feel any of these apply to you it is now your duty (to yourself, out of love) to act!
Recipe Of The Week
Chocolate Protein Pancakes
(Great as a Pre/Post Workout Meal)
In honor of today’s article – here is a recipe using protein powder as a base!
- 1 scoop protein powder in chocolate
- 2 tablespoons gluten-free baking mix or coconut/oatmeal flour
- 2 tablespoons ground flax seeds
- 1/2 teaspoon baking powder
- 2 egg whites
- 1/2 lightly beaten banana, mashed
- 4 tablespoons almond milk
- In a mixing bowl, combine all dry ingredients together with a whisk.
- In a separate bowl, combine the egg, banana and almond milk.
- Gently pour the wet ingredients into the dry ingredients while mixing with a rubber spatula until just combined. Do not over-mix.
- Heat a large skillet over medium heat, and coat with cooking spray. Pour 1/4-cup rounds of batter onto the skillet, and cook until bubbles appear on the surface, about 3 minutes. Flip with a spatula, and cook for another 2-3 minutes.
Learn More on YouTube
If you have questions about the training programming checkout out growing YouTube channel, TheOMNIFIT2016 (also linked in the Connect With Us section below). We are still in the process getting all of the videos that correspond to the program loaded, but will be able to help you with the exercises through the Facebook Group if it is needed.
Thank you so much for trusting us to guide you on your journey! We are excited to grow with you.
LEILA NAGHSHINEH Program Coach
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You may have some questions or want to share some of your progress through the week. We’d love to hear from you!!