3 Hole Podcast

It’s always the same story- “ I start out super pumped and motivated at first, But then the motivation goes... 

How do I keep up my motivation?!” 

💡NEWSFLASH- you can’t! Matter of fact nobody can always be motivated, but you do need to develop the ability to push through on the days you’re not motivated. 

“HOW DO I DO THAT?!” 

🛎STAY CONSISTENT🛎 

Consistency leads to progress over time 

Progress leads to motivation because your hard work showed the results 

Motivation will bring you right back to consistency because with that hard work paying off how can you not want to keep going?! 

*Moral of the story* Accomplishing your goals starts and ends with consistency

The great thing about fat loss, muscle gain, and changing your body in general is that it is actually a lot less complicated than most fitness professionals or self proclaimed "gurus" will tell you. Of course, its not easy to stick to your goals 100% of the time, but it does make it a whole lot easier if you have a good strategy or plan in place.   

These two fitness hacks are not complex, but rather very simple, and the best part..... they actually work. The trick is can you stay disciplined to them every day in order to reach your goals?!  

The fat loss hack is an easy one- drink a protein shake BEFORE every meal (lets count meal as breakfast, lunch, dinner). Why before? Well to lose fat we need to be in a calorie deficit and consuming a protein shake will fill you up a little bit before your meal, causing you to eat a smaller portion with each meal. Also, you will get in all the protein you need for that day!  

The muscle gain hack is similar to the fat loss hack- drink a protein shake AFTER you eat your meal. In order to gain muscle we have to be in a calorie surplus. Eating your meal first will allow you to consume all the calories you need, and then you throw that protein shake in and up the calories even more!

There you have it, 2 very simple things you can easily add into your daily routine to fast track to your goals!

April is Autism Awareness Month and we felt this was a perfect time to have a podcast and go a little more in depth on Autism & stress, specifically going over how fitness can really help these things!!

PPTC is proud to announce that we are offering 30 days of membership to our facility for just $65!

Best part is – all of the proceeds will go to the autism speaks charity. This charity prides itself on working to create a kinder, more inclusive world for people with autism. This really defines what their motto is all about, “enhancing lives today and accelerating a spectrum of solutions for tomorrow.”

If you’d like to learn more about them just click the link below. 

https://www.autismspeaks.org/

If you are someone who is still uncomfortable coming to a gym don’t you worry, you can still participate in the event and donate!! PPTC will provide at home workouts for those who would rather be home than at the gym Monday through Friday in a private online group, so no excuses lets all take part in a great cause.

If you have a heart for autism, but not for fitness, that is fine as well! just click the link below and find out how you can donate your share to such an amazing cause!

EVENTS – PPTC FITNESS

When you first start lifting weights, your strength will increase nearly every single workout. After a month of consistent progress, it is very easy to get caught up in the mindset that your strength will improve every time you return to that exercise. 

Unfortunately, the stronger you get, the harder it gets to increase that strength.  It's just like losing weight! If you're on a weight loss program, you don't expect to lose weight every time you step on the scale. Same thing with strength!! With your strength training, you can't expect to bump up the weight every time you go to the gym.   

**Here's where we need to capitalize**  

Weighing yourself on the scale is not the only way to judge your fat loss, you also have: measurements going down, body fat percentage going down, clothes fitting better, increase in energy, looking better in the mirror- all these things factor in.   In the same way the scale is not the only representation of fat loss, increasing your dumbbell weights or the weight on the barbell is not the only way to measure your strength!  

You can:  

1. Improve your technique- use better form with the same weight. Using better technique with the exercise will your neuromuscular strength and control.  

2. Increase Time Under Tension- Slow your tempo and control the movement. A slow and controlled movement allowing NO momentum will enable you to target the correct muscle throughout the entire exercise.   

3. Increase Range Of Motion- Increasing your range of motion of the exercise to complete the movement will recruit more muscle fibers to do the job.  

4. Increase Explosive Power- Start doing the exercise at a higher pace. Generating force rapidly will increase your maximum strength, ONLY if we ensure proper technique, TUT, and ROM..... put all these things together and watch your strength in that particular workout grow.  

Remember the gym is supposed to be a fun time, you do this because you love it!..... or at the very least love the results. So if you're not increasing your strength like you want, don't stress, just incorporate these additions to your exercise and you will move up your lifting weight over time!

With the United States (and most parts of the world) still in the middle of a  pandemic, there are a ton of states that are still on lockdown, refusing to open up gyms. Even if your state has gyms open, you might be super hesitant to go to one because of a health condition, or potentially have a loved one at home that would suffer severely if they contract COVID. 

This is completely understandable. But In times like these, we need to try and think outside the box and come up with a plan so that we can stay in shape during COVID and gyms being closed. Our health and life moving forward demands we stay in good health.

So how can we do this?! Virtual training just might be your answer!

Getting Injured sucks! Plain and simple! 

Its literally the worst feeling in the world.... and of course, its always the same story. Maybe you were lifting something over your head and your shoulders went, or maybe you decided to run some sprints that day and your hamstring cramped up like crazy; but no matter what type of injury occurs, you can always find a way to still get a quality workout in without messing with the current injured area.  

For example, if your shoulder did tighten up from some type of overhead pressing then stop immediately... and I'm not talking about uncomfortability or burning from the workout, I'm talking about actual pinching pain. So if you are having pain, drop those weights and lets focus on some other exercises that will cut out pushing overhead, but still give us a great back shoulders workout such as: dummbell rows, face pulls, push ups (if no pain while doing them). There are a bunch of variations to use, but if these are hurting you too, stop immediately.  

Although it sucks, getting injured is not the end of the world, so please don't beat yourself up. Even if you take a few days off, so what.... a few days, a week, heck even two weeks of not working out consistently is NOT going to make you fat. Instead, you're going to rest and recover, come back stronger, and get right back on track towards your goals!

Rich Rourke owns a successful Irrigation company called Titan Irrigation. They service the entire Lee County area and more!! We talk about why he started his company and what really gives him the motivation to continue to take his career and life to the next level, even after being diagnosed with Parkinsons very recently! 

Loved every bit of this interview, thank you Rich!

There are so many reasons that prevent people from reaching their fitness goals, but most of these reasons are caused from our mentality. In order to get the most out of our workout programs, we must stay consistent and be patient!    

I'm sure you have heard this all before, but if you have been busting your ass 5 days a week in the gym with an intense pace for 45 minutes to an hour AND your nutrition is on point..... then you might want to look into what type of workout program you are following.  

Which leads me to my most important point, research! You must do your research and make sure that what (or who) you are using as a reference is from a reliable resource.   Now that you have the top notch training coach in place to give you the correct exercise and nutrition (research) you need to reach your  goals!

With the correct training in place, staying the course, being consistent, and remaining patient by trusting the process will break through your plateaus and crush whatever goal you set to strive for!

In our fitness Q&A podcast, we will go over most frequently asked questions that we have had most recently.

The ongoing question everybody always asks..... what cardio should I be doing in order to burn the most fat?! 

Well, first and foremost I must stress that the foundation of any routine to burn fat NEEDS to be strength training! We can't just perform a cardio routine every day with no load or resistance exercise and expect to burn fat!  Now that we all understand that strength training needs to be number one, lets talk about the forms of cardio.  

1) Long Form- Your typical gym enthusiast who just wants to "trim" or "lose weight" gets stuck on this method to accomplish their goal. Unfortunately, these people often find themselves disappointed because they're not losing the fat they want to..... why?   - Have not found their foundation- your foundation is the mode of training that you base your whole routine around. This foundation is dedicated to pushing you towards your overall fitness goals  -  Not focusing on diet- if you don't monitor your diet and caloric intake, it doesn't matter how much you exercise because the poor nutrition to your body will lead to a lack in performance and no progression seen towards your fat loss  - Doing cardio not built for their goals- long form cardio is for long distance runners / endurance athletes. For those who compete in runs, triathlons, marathons, etc this long form cardio would be great as the foundation, but for optimal fat loss we need strength training as the foundation!  

2) HIIT (High Intense Interval Training)- THE ANSWER TO FAT LOSS  Making sure your diet is on point and lifting weights are the best ways to burn fat..... but if we want maximum fat loss, we need to incorporate HIIT.  HIIT combines short, but intense periods of exercises that require maximum effort to complete. There are so many types of workouts to incorporate into our HIIT routine: think sprinting, running uphill, and even high resistance on a stationary bike.   This type of cardio is very effective because the foundation behind HIIT is strength training. The weight ligting can even be incorporated into the interval workout! From High Intense Interval Training gives you an insane metabolic boost, therefore burning a lot more calories than the traditional long form cardio. Since we're working at such an intense pace, your body will keep burning calories even after the workout.... and this can all be done in 15-30 minutes. If you incorporate this into your strength training program at least 3x per week, you will see a drastic change in your body fat within a matter of months  

3) Then we move on to LISS (Low Intense Steady State cardio).   LISS involves working at a low intensity and focuses on fat maintenance. This is often done in a fasted state and first thing in the morning.  LISS provides an easy and less intense way to burn a few extra calories so you can be sure to keep that extra fat off without risking any gain in your muscles or compromising your recovery from the cardio workout. This can lead to aiding muscle recovery, helping you feel less sore and back to 100% quicker, and doesn't require a lot of effort, so leads to simple way to keep fat off if the  body fat percentage you're at now is where you want to be.  

So if we're looking to SHRED fat, stick to strength training with supplementary HIIT training! This will be the most effective way to burn the fat you are looking for.   Now if you're at the body fat percentage that you're looking for, let's start performing LISS in the morning to make sure we stay at that preferred body fat percentage!