Welcome to the #FITasBUCK Community

First Things First: Read this First!

Hello there!

Welcome to the Fit as Buck Community. I’m looking forward to working with you. There are a few things you should know before your first workout.

Getting started 💪🏻

THE FIRST 3 WORKOUTS

If you are currently working out or have in the past, you will likely find your first 2-3 workouts to be on the easier side. (Although I’ve had some very active clients report finding parts of their initial workouts to be surprisingly difficult.) This is by design. 

DEGREE OF DIFFICULTY

These initial workouts are used to set baselines for future workouts, to acclimate your body to the default body positioning you will use for most of your workouts, and to work on mobility, stabilization and core strength. This is also an opportunity to identify areas of weakness, possible muscle imbalances and compensations, etc. 

When you check in after your workouts, you can ask questions and provide feedback that I’ll use in programming the following week’s workouts.
If you aren’t currently in the habit of exercising on a regular basis, you might find these to be especially challenging. That’s okay. You will progress quickly. 

SORENESS

Whether you are active or not, if you are using your body in a different way than it is used to moving, you might find that you’re sore in the days following your workouts. Don’t worry, it gets better. I like to remind my clients that they are doing something essential to their well being.  You are performing an esteemable act and soreness is a badge of honor, a testament to your hard work. 

Or you can curse me out inside your head for the first few weeks. If you feel so inclined, you can also curse me out in your post-workout check in text. As long as you check in. Whatever keeps you going. 

WORKING OUT

Here’s a list of terms, phrases and concepts you’ll see on your workouts.

• ENGAGE YOUR CORE

In short, stand up straight, tighten your abs and squeeze your glutes. This is the single most important fitness concept we will be working on. More on this below.

• WARM UP

Each workout begins with a short but effective dynamic total body warm up. Rather than simply stretching and holding, we will elongate your muscles while continuously moving in order to stimulate blood flow to the muscles.

• PART #01, PART#02, …, PART #XX 

The body of the workout is broken down into different sections we refer to as PARTS. Before each part, you will see the name of the exercise(or exercises) to be performed, the number of reps or duration in each set, the number of sets to be performed, the amount of rest you should take in between sets and notes on how to perform the exercise correctly.

• REP

A rep (or repetition) is one complete movement of an exercise. Be sure that you return to the starting position of the exercise and pause slightly before moving on to the next rep.Each rep in a set should be its own unique entity.

• DURATION

Certain exercises are to be performed for a span of time. We use the word “Duration”to indicate that amount of time.

• SET

A group of repetitions performed consecutively without resting.

• SUPERSET

A group of two or more different exercises performed consecutively without resting.

• DYNAMIC EXERCISES vs. “HOLD” EXERCISES

Dynamic exercises are exercises in which the body keeps moving. “Hold” exercises challenge the body’s ability to stabilize by holding the same position for a period of time. 

• REP WITH -COUNT HOLD

For certain exercises, I will have you hold for a short pause in a contracted position. For example if you are doing squats and the REPS are listed as: 12 with 3-count hold, it means to hold your position for 3 seconds in the squat position for a count before returning to your starting position to complete the rep.

• REST IN BETWEEN SETS

The amount of rest in between sets. 

• WEIGHT

For exercises using dumbbells, the suggested amount of weight to use on each exercise. This can vary from day-to-day so the suggested weights are really just that-- suggestions. If you can not perform the suggested number of reps with good form on a given exercise with the weight listed, drop down to a lower weight.

• NOTES

Guidelines and tips to perform the exercise correctly.

• ALTERNATING WITH EACH REP

For exercises where you use one side of your body at a time, alternate on each rep. For example, if you are doing biceps curls and the REPS are listed as “10 per side/ alternating with each rep,” It means perform a curl with your right arm and then perform a curl with your left arm. (Or left then right.)

• ONE SIDE AT A TIME

If the biceps curls REPS were listed as “10 per side/ one side at a time,” you would perform 10 curls in a row with your left arm and then 10 curls in a row with your right arm. (Or right then left.)

• LEADING WITH THE LEFT SIDE / LEADING WITH THE RIGHT SIDE

For exercises performed using one side of the body at a time, alternate which side you lead with on each set. So if you are doing 4 sets of 10 lunges/ alternating with each rep, you would switch which side you lunge on first with each set.

• COOL DOWN

A brief series of gentle movements and stretches to be performed at the end of your workout.

SAMPLE WORKOUT

This might seem like a lot of information to digest at once, so I’ve included a sample workout that uses all of these terms and phrases so you can see how they are used in the context of the workouts.

POST-WORKOUT CHECK IN

After you finish your workout, you will text me at 646-946-1150 so I know you have completed your workout. 

When you schedule your workouts, they get added to my calendar as well, so this part of the process is where accountability comes into play. If I don’t hear from you, I’ll follow up. 

This is also an opportunity to ask questions, give feedback on what was too easy/ too hard, etc. I use a lot of the information gathered in these check ins in programming subsequent workouts.

KEEP YOUR CORE ENGAGED FOR THE ENTIRE WORKOUT

Do

• Wear appropriate clothing and footwear

• Remember to breathe

• Drink tons of water

• Do take your time. Slow and controlled movement is more effective, efficient and safer than fast and sloppy

• Check-in with me

• Acknowledge the little wins along the way. Tracking your progress week-to-week will keep you going

Do not

• Do not round your shoulders or curve your spine (unless otherwise indicated)

• Do not allow your knees to roll over your toes

• Do not rush through your workout

• Do not forget to breathe

• Do not be afraid to break a sweat

• Do not beat yourself up