Getting Started

October 27, 2017

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Coach Bagby

"Do what you can,

with what you have,

where you are."

-Theodore Roosevelt 

I was recently having a discussion with my wife who was lamenting about an issue we can all sympathize with, "Where do I find the time to go to the gym?"  It is the nature of our lives that you are rarely going to have things just fall into your lap, time included.  It seems the older we get, the more responsibilities we get, the less time we have to do those things we truly love and/or are good for us, like making it to the gym for a workout.  My suggestion to her: "Start with what you can do, with what you have, where you are."  You may have to think outside the box a bit, but I guarantee if you work at it, you can make the time.  

Here are some ideas on making time:

- Wake up 1 hour to 30 minutes earlier than you usually would *PRO TIP* fasted workouts are a great way to burn some extra lbs.

- Use part of your lunch break

- Crush some reps and sets at work

- If you're like us and you have kids, take them to the park and use some of the equipment there. *PRO TIP* you can use your kids for added resistance on certain exercises like squats and lunges... it's best to leave them out when attempting the clean and jerk though.

- Use commercial breaks to get some work in when watching your "stories"

- Make it a game... I mean like the drinking game variety. Here's an example: every time Kristin Bell says "what the fork!" in The Good Place, everybody does 5 burpees.  Or if you REALLY want to feel the burn: every time This Is Us pulls on your heart strings, everybody does 15 weepy thrusters.

- Utilize circuit training to maximize efficiency in the gym

If time is tight, and I mean REALLY TIGHT, consider the Tabata method.  Tabata is a method of maximizing work output by minimizing rest. It is 20 seconds on, 10 seconds off, for a 4 minute round.  You can get a pretty damn good workout in with just 4 minutes of work each day, targeting different muscle groups and energy systems.  Here's an example that will really burn your legs out; it's one of my favorites to finish off leg day.

Tabata Squats

Beginner goal: 8-10 squats within 20 seconds

Intermediate: 10-15 squats within 20 seconds

Advanced: 15-20 squats within 20 seconds or add resistance in the form of a dumbell or weighted vest. 

4 minute round on the clock-

work for 20 seconds-

rest for 10.

Just a friendly reminder, I offer 30 min sessions starting at $65 a session.  If you can find 30 minutes in your day for a workout, I guarantee I'll help you get that satisfying burn you've been missing.