1- Do you suggest cardio in addition to your workouts?
It’s not necessary to add in additional cardio with this program because cardio is built into the circuits. However, if you would like to add in some cardio as a warm up or cool down before or after a workout, that would be fine. About 10- 20 min would be ideal, but I advise not to do intense cardio training.
2- Do you recommend doing some sort of a warm up or cool down in addition to your workouts?
I typically recommend doing some form of cardio 5-10 minutes prior to starting the workout. If you have time to do the same after your workout, you will find that it will help decrease muscle soreness. I also recommend adding stretching and foam rolling into your routine, whether it is in your warm-up, cool down, or before you go to bed at night.
3- How can I know what weights to use for each exercise, do you have any recommendations?
When choosing weight it always depends on the exercise and fitness level. When I recommend reps for exercises you should choose a weight that is challenging enough to where the last 1-5 reps burn and feel challenging without sacrificing your form. For example if Goblet Squats was an exercise and 15 reps was recommend you should choose a weight that is challenging to perform 15 reps with BUT do not choose something that that is so heavy that your form gets sloppy.
4- The gym I workout at is busy and I do not always have access to the equipment needed in every circuit; is it ok if I switch the order of exercises in the daily workout?
It is fine to switch up the order of exercises if it will help you better navigate your gym. Keep in mind, if it is difficult to get on a piece of equipment, you can substitute that specific exercise with the one given under the home workout. Also, don’t be afraid to work-in with someone and share a machine or weights if you are both using them.
5- I recently started the program and feel like my legs are getting bigger, is this normal?
My program is designed to help increase strength and to lean out the lower body with the circuit style training. That being said, it is not uncommon for the body to hold onto fluid in the first few months of starting workouts, as it adjusts to the new style of training. As your body adapts you will notice the excess fluid will go away, but keep in mind that any time you are sore, there will be some extra fluid present. My recommendation is to be consistent with the workouts, eat clean and the results will follow.
6- How many days a week do you recommend I workout?
Personally, I try to work out at least 5 days a week because I feel better and have more energy when I’m active. I post the workouts 5 days a week, but if you have specific exercises you enjoy, or want to repeat a previous workout on the weekends you definitely can.
7- Is it ok to workout on an empty stomach?
If you workout in the morning, it is okay to workout on an empty stomach, as long as you don’t feel dizzy or lightheaded. If you feel like you need a little something, you can try a small serving or cheese or a hardboiled egg. If you feel fine working out on an empty stomach, it is okay to continue.
8- Workouts are posted 5 days a week, what do you recommend we do on the weekends?
I leave the weekend open for members to do any activities they enjoy! Some people will use it as recovery and focus on yoga or stretching, and others might do cardio or repeat a circuit from a previous exercise.
9- I have started to feel pain in my knees since starting the workouts, do you have any suggestions on what could be causing this?
The most common factors for knee pain are due to lack of stretching and incorrect form. I would recommend stretching and/or foam rolling either before or after your full body/lower body workouts. If you need to decrease the weight you are using as you make the adjustment, that is okay!
10- Sometimes I feel dizzy working out, why?
Something you HAVE to consider is that anytime you are training or exercising (No matter is it is in these workouts or doing something else like cardio, hiking or doing your own lifting), always stop if you feel dizzy or nauseous. Stop immediately, lay down and elevate your feet. There are many reasons you could be feeling dizzy or neaseous. Also, don’t hesitate to call your doctor if you feel that something is wrong.
Here are some reasons you may feel this way:
- You are dehydrated and need more water. (Always have water with you during a workout and make sure you are well hydrated throughout the day.)
- You have not eaten or you ate too close to when you started your workout. Some people do better working out on an empty stomach and some people don’t. Unfortunately, there is no way to know unless you try it. However, if you are working out in the afternoon or late morning you should definitely have had something to eat before. Never eat right before a workout – give yourself at least 1 hour to process food.
- You are not breathing correctly. (Remember chest breathing. Controlled, and in through your nose, then out through your mouth. Start practicing this throughout your day.)
- You took pre-workout. (These products have so many nasty chemicals and caffeine ingredients that can effect everyone in different ways.)
- You consumed a pre-workout or coffee/caffeine beverage on an empty stomach. Caffeine on an empty stomach – that is so much acidity and increases your heart rate which can make you dizzy.
- Traveling (Elevation and different climate can cause this)
- You are just starting your fitness journey. If you are just starting your fitness journey do not get discouraged by these feelings. Just take it a little bit slower, use lighter weights to work your way up each day or week to do a little more.
- You are new to training. Do not get discouraged, just trust the process and take it day by day. Before you know it, you’ll be taking on these workouts with full confidence and stamina!