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Fit Tips for November

It's a whole new month & here in TX it feels like a whole new season (finally!). We got such a nice cool front in this week it actually feels like fall/winter! Now with Halloween out of the way, its quickly turning into the holiday season, so let's look at how to keep our fitness moving forward this season!

Train With Purpose

A lot of times working out can feel pretty monotonous or like it's just the same old boring routine without any end goal. Especially as the holidays are coming up, having this mindset will make skipping those workouts even easier, so let's nip it in the bud this year!

This time last year I was still in PT after my ACL reconstruction and I was struggling with feeling like I was just spinning my wheels wondering if I would ever get back to normal, but I had a clear purpose in mind. Get back to the gym & feel normal in my daily life again.

That purpose was a HUGE driving factor that helped me through a lot of low points and plateaus this past year. You might not be dealing with an injury like I did, but the principle is the same. Without clear purpose it's easy to stagnate.

Let's find our purpose to keep us moving this holiday season!

🏆Events

Signing up for a fun run, gym challenge, an active trip (like hiking, skiing, or just one that involves a lot of walking!) can be a great motivator to set your sights on a specific goal to achieve. These can be especially fun if you have a few friends that are doing it with you, and you can train with leading up to the event. I just signed up for my first Hyrox race in March 2024, so that's given me something to start working towards!

👯‍♀️Family & Friends

One of the greatest gifts you can give your family and friends is your time, energy, and being present with them. It's not selfish to invest in your health & fitness, its actually the opposite. If you take the time to fill your cup, then you'll be able to pour back out and be more intentional with others. (Hint: this applies to a lot more than just fitness😉)

🤸🏼‍♂️Activities & Hobbies

Think about the physical tasks you have to do regularly in your lifestyle with your job, family, or around the house. Maybe that’s an active hobby you love to do. Training will prepare you to tackle those things with less effort, more endurance & confidence! Remember to keep an eye out during those tasks to notice when you’re able to things more easily or without getting winded, those little wins along the way are so fun to look for!

🧘🏼Internal Fuel

Think about how you feel when you work out and after your workouts. Do you feel strong? Capable? How about when you're able to do something you struggled with a month ago? That internal sense of self satisfaction, overcoming hurdles, or being proud of yourself for getting through a tough workout can be great fuel to keep you going!

WHY are you going to train this holiday season?

Monthly Goals

Last month we looked back at the basics and focused in on a few things that often get overlooked. Keep those goals if you'd like or shake things up a bit! Take a minute to strategize on how you can finish your year strong with fitness & keep your purpose in mind. Here are a couple of my goals for an example!

• I started running again (for the first time since college!) to prep for the local Fun Run 5K in December & Hyrox in March.
• Use my workouts to de-stress from the holiday craziness. I love taking workout or walking breaks while visiting family to have intentional time with them or for myself.
• Focus on fueling well. For me that's listening to my fullness & hunger cues, prioritizing protein, and consistency with my daily supplements.

HOW are you going to train this month?

Last Month on YouTube...

I've been pretty quiet on social media recently because I've been focusing on YouTube more, so I thought I'd add a lil recap to my monthly emails in case you missed any videos!

Deka Strategy for Zone 5: the SkiERG & Zone 6: the Farmer Carry! Watch Here

Deka Strategy for Zone 7: Air Bike & Zone 8: Dead Ball Shoulder Over! Watch Here

Lifting with Tempos: what are tempos, how to read them, & using them for your goals! Watch Here

Week in my life Vlog! My routine, a road trip, the Spartan Beast & dino tracks! Watch Here

November Workout

Explode & Load Gym Workout

Find some explosive Power in the first half, then challenge your muscles with some Strength to finish off your workout!

2-4 sets x 8-12 reps each

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Warm-up with 5 min cardio your choice!

1. Med Ball Squat & Overhead Toss
2. Kettlebell Swings
3. Battle Rope Slams (if your gym doesn't have a rope, try a Med Ball Slam instead!)
4. Goblet Squats
5. Pushups
6. Deadlifts (your choice RDL or Floor)

Cool down with light cardio, stretching, and/or foam rolling
*Modify each exercise as needed

These monthly workouts are fun to throw into your routine, but they're not a complete training program!

​Check out program options here!​

Have a happy Thanksgiving spending time with loved ones! As always, reply to this email with any questions, comments, or just to say hi if you're new here! I love getting to hear from you guys & learn how I can be an even better coach for y'all!

Best of luck this month on your goals & I'll see you next month!

Speak with you soon,

Katie

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