Does virtual training really work? What can you change about your workout in order to maximize your heart rate? How can slowing down improve your mind/body connection?
In this podcast episode, Melissa Vogel talks to her client, Leah, about taking your training to the next level.
In This Podcast
- How Leah came to Busy to Bomb Fit Mom
- Leah’s change
- How to reach your maximum heart rate
- Collecting data
- Mind/body connection
How Leah came to Busy to Bomb Fit Mom
After having kids, Leah had some weight loss issues. Last year, she topped out at 192 pounds and decided that she was ready to start her weight loss journey. She and her husband both lost weight for a little while but she plateaued and needed something new because she hadn’t been able to do it by herself. She discovered Melissa through a Facebook ad, clicked the link and the rest is history. She has been in the program for a little over a month and loves it.
Leah always considered herself to be “skinny fat” but since having kids, her body has completely changed. She is also doing a lot of physical work maintaining her farm and, since joining the Busy to Bomb Fit Mom group, her body is shaping and toning so well. She needed the motivation that she has gotten from Melissa and the group. She is always on Facebook checking out what everyone’s doing and is getting a constant feed of motivation. When you get that every day, it transforms your mind and changes how you think.
Leah has had a few personal trainers throughout her life and loved going to the gym. When she thought about this whole virtual thing, she really didn’t know if it would work and is actually still in shock about how amazing it is.
How to reach your maximum heart rate
If you’re squatting more weight, and you’re lunging more weight, you’re probably going to do less reps and that’s okay.
You can calculate your target heart rate zones based on your resting heart rate and age to figure out what your 90% is. This is important because you could be working out, sweating, and feeling good but you’re only at 70% of your capabilities. Know that your target heart rate zone is typically used more for cardio as you have the ability to crank it up and make things harder for yourself. Leah finds it easier to get her heart rate up when doing the live cardio workouts than when she’s lifting.
- Watch your rest time between sets – if your rest time is too long then you won’t keep your heart rate up and maximize the burn. Leah uses the Trainerize app (set up by Melissa) which has a built-in timer with different rest times for each exercise.
- Increase the weight that you’re lifting – that’s going to make you have a greater exertion and make your heart pump even faster. It takes time to make your workout your own. Fitness and your journey is so individualized and you have to learn to trust your body.
Leah is really excited about her workouts, to see what she can do because she’s always in competition with herself. She loves collecting data on herself so that she can see what she can do next. Counting calories is also collecting data, it’s not about being obsessive about your food, it’s the big picture of collecting data. This goes for weightlifting as well so that you can see what you’re capable of and where you can push yourself a little bit harder. Leah has a journal that she uses in addition to the app, where she collects data on her calories and nutrients intake.
That is going to make your mind think, ‘what is my body doing?’ and the two are going to become best friends. And when you slow down and start ripping like that, your heart rates gonna climb.
Melissa’s biggest piece of advice to Leah is that when she is lifting, she needs to pretend that Melissa is standing right behind her, that she’s right there with her in her coaching session. What would Melissa be yelling at her? 90% of the time it would probably be about speed, she would typically be telling people to slow down. And when you slow down, you’re able to make that mind/body connection.
Slow down to the pace that you feel might be a little too slow, that in itself is going to create greater exertion. It’s also going to cut back on your sets because you’re not flowing and pumping through them. Two words that Melissa uses a lot are “hold it”. When you’re down in a squat, hold it in a spot where you typically wouldn’t have held it. With a bicep curl, hold it up at the top where most people typically relax it. Squeeze it in, contract it, and bring it down.
- How to Achieve a BODY OF YOUTH with Clint Harwick | BM 24
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Meet Melissa Vogel
Melissa Vogel is an energetic keynote speaker, business owner, certified personal trainer, certified group fitness instructor, 1st degree Black Belt in Tae Kwon Do, a mother of three, and a podcaster.
Melissa has been voted as the Best Personal Trainer for 2020 by Inland Empire Magazine, and Built the Busy to Bomb Fit Mom exercise system.
She is quickly becoming recognized for her expertise and influence in her field!
Melissa has contributed to numerous publications and has been featured in the Trail Blazer Magazine, and published in the April 2020 edition of Health Magazine. Her approach incorporates personal experience, energy, humor, and charisma.
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