The Exercise Proper Podcast

 Take my QUIZ to find out "Which stay at home workout is right for you?"

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As a quick disclaimer, the information in this episode is for informational purposes only.  No material in this episode is intended to substitute for medical advice, diagnosis, or treatment.  If you have questions regarding your ability to participate in a weight lifting program, seek medical advice with your primary care doctor or orthopedic doctor.  Do not delay seeking medical advice because of the information you’ve received in this episode.

How may lifts should you perform per workout session?  How MANY workout sessions per week?  How many sets and reps of each exercise?  How long should I rest between sets?  At what cadence should I perform each rep?  Meaning how fast should I push and pull the weight? 

And when you google weight training modalities, sets and reps to improve your muscle strength or size, there’s A LOT..A LOT of variation.  In today's part 2 episode of this 2 episode series on weight training, I'll give you the answers you need to walk into your gym with a plan and a strategy and the mindset that you know exactly what actions you need to take to get closer to your fitness goal.

Your One Day Start to a Weekly Fitness Plan!

Find me on instagram @ liz_graveline

 Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

Subscribe to my email list!

As a quick disclaimer, the information in this episode is for informational purposes only.  No material in this episode is intended to substitute for medical advice, diagnosis, or treatment.  If you have questions regarding your ability to participate in a weight lifting program, seek medical advice with your primary care doctor or orthopedic doctor.  Do not delay seeking medical advice because of the information you’ve received in this episode.

Today’s episode is part 1 of a 2 part episode series.  In today’s part 1 episode, I’ll review: 1) weight lifting terms and definitions because many terms are interchangeable and only have slightly different meanings 2) what it is about weight lifting that you want to pay attention to - including sets, reps, 1 rep max, weight intensity, and types of progressions.  And in next week’s part 2 episode I’ll review 1) Why maybe rate of perceived exertion is more practical than prioritizing percentage of your 1 rep max and 2) how a functional, multi-joint lift like a barbell back squat is a higher level exercise than the single-joint lift like the leg press.  Although I will also discuss how a single joint movement in many situations is strategically used to isolate certain muscle groups when strength and hypertrophy are the goal.

Your One Day Start to a Weekly Fitness Plan!

Find me on instagram @ liz_graveline

 Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

Subscribe to my email list!

Running your household is like owning your own hotel.  Every mother is a BOSS lady.  I am a BOSS.  I had Griffin 3 years ago?  I’ve owned my business for 3 YEARS and don’t you forget it.  And what it takes to run this business is the management of 6 things: 1) financials & budgeting 2) keeping inventory 3) customer service 4) investment back into your business in order to grow 5) housekeeping & laundry

So yeah, if you had any inclination you are not a BOSS before hearing this 6 item list, believe you’re THE boss now.  We do it all, girls!  Don’t let anyone tell you different. 

Your One Day Start to a Weekly Fitness Plan!

Find me on instagram @ liz_graveline

 Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

I was struggling to get off the bus and back on the fit train and I did, eventually. And the most difficult part was to just START. And I’m pointing out that it WAS difficult for someone like me who knew EXACTLY where to start and it still was difficult! So that’s when I thought, if it’s difficult for me it must feel impossible for women like me who don’t have the education that I have. And I think it’s amazing that you’re here today, listening in on this episode to teach yourself something you can learn to help you find the right exercise plan for you today, because just by listening in you’ve already taken your first step in the right direction!

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Your One Day Start to a Weekly Fitness Plan!

Find me on instagram @ liz_graveline

 Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

When I think of the ultimate dream, I think of living a financially stable life full of peace, happiness and adventure with my kids and the love of my life. But what does that really mean? Well, you can imagine a life of adventure implies travelling to the Maldives or zip lining through Costa Rica. But what does it mean to live a life full of peace and happiness? Am I at peace and happy now? Well, no. I mean there are times when yes, I feel at peace and I’m happy. But I don’t feel that way all the time. Because most of the time, I feel like I’m working. I’m always working. Do you feel that way? And not only at your job working, that’s not what I’m talking about. Do you feel like you’re always working? That you’re either cooking, or cleaning, or planning family activities on the weekends, or searching the best gift to buy your mom for her 70th birthday, or you’re logging back onto your computer at 7:00 at night because your coworker effed up another important project. Damn! That is WORK. That’s OVERTIME on a whole other level. And I need to get paid.

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Find me on instagram @ liz_graveline

 Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

Are you afraid of anything? Are you afraid of starting a new relationship or ending your relationship? Are you afraid of starting a new workout routine? Are you afraid of taking a chance on a new business plan that may fail? If your answer is yes, let’s say you’re afraid of starting a new business. Do you know why? Are you afraid of it failing? Are you afraid of losing money or what your family and friends will think? Or are you afraid of the business actually succeeding and how your success will impact your family? Identify the root of your fear. Keep asking yourself questions to get to the root cause. If you let it, fear can teach you a lot about yourself.

 Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

When you appreciate the definition of your low back pain – the treatment options, the risk factors, the cause, you save yourself time, money, worry, and increase the likelihood that you’ll get ahead of the pain WITH the help of a medical professional. The longer you experience pain, the longer your recovery takes.

Disclaimer: the information in this episode is for informational purposes only. No material in this episode is intended to substitute for medical advice, diagnosis, or treatment. If you are experiencing low back pain, seek medical advice with your primary care doctor or orthopedic doctor if you have any questions regarding your low back pain Do not delay seeking medical advice because of the information you’ve received in this episode.

Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

Today, we’re talking about the shoulder and how the rotator cuff strength plays an essential role in shoulder joint stability and prevention of rotator cuff pathology. The shoulder is a ball and socket joint. The shoulder relies heavily on its static and dynamic structures to keep it together. And without one or the other, we’re in trouble. What’s important to understand in today's episode is the rotator cuff’s role in shoulder stability and how weakness of the rotator cuff can and will contribute to shoulder impingement, tendonitis, and partial or full thickness tears of the rotator cuff.

Disclaimer: the information in this episode is for informational purposes only. No material in this episode is intended to substitute for medical advice, diagnosis, or treatment. If you are experiencing shoulder pain, seek medical advice with your primary care doctor or orthopedic doctor if you have any questions regarding your shoulder pain. Do not delay seeking medical advice because of the information you’ve received in this episode.

Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

Although topics of conversation like proper posture and injury prevention may not attract your attention or the attention of women in their 40s, if you’re not paying attention, you’re missing out. So today, I’d like to brush up on these topics of proper posture and injury prevention in a way that matters to you and in a way where you can learn practical applications and use them to help you in your own life.

Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

History shows at the lowest points in my life I’ve taken action that had the biggest impact. And this is when the science nerd in me comes out, I just had to know why that is. Forbes Magazine mentions the leading psychologists who wrote the book, second wave positive psychology: embracing the dark side of life. In the book, the authors explore how quote end quote “the dark side”, such as difficult and painful experiences, play an essential role in positive human transformation. The authors suggest when you experience negative emotions at such extremes, you then grow an acute awareness for where your life is going and how you want to live it. So the messy situation you’re living in right now that has you feeling..WORKED and STRESSED. TIRED and HELPLESS. If it’s a situation that is completely within your control to make a change, it’s actually a gift. The research is there to prove it.

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