Today we’re gonna talk about how to build muscle, optimize your health, and longevity, and boost your metabolism through getting your body in great shape, through Phoenix, personal training, and online nutrition coaching. So my name’s Chelsey. I started the Slay Squad about 6 years ago, to help primarily nurses and healthcare workers get in amazing shape. And one of the main things that we help people do is lose weight, but they’re also is many people that come to us who really have the goal of muscle building and oftentimes building muscle and losing weight pair beautifully together. Actually, every time they pair beautifully together. So the muscle and optimizing your metabolism is going to make fat loss so much easier. So today we are going to focus on that fat loss or the muscle building aspect. And how do we practically build muscle, put on muscle, keep it, and actually see those changes in our body. I like to explain to women that if they simply lose weight, where they’re losing fat and muscle mass, basically envision the current shape that you are just ever so slightly smaller. You’re not actually sculpting your body. You’re not actually altering your body. You’re gonna look almost the same, just slightly smaller. That’s not the goal for most women. Most women want to appear toned. That’s the word they usually use. They want to look toned. That is going to require muscle. Optimizing your hormones is going to require muscle, being less injury prone, and literally adding years to your life is going to require building muscle. So through the Slay Squad, with Phoenix personal training and our online nutrition coaching program, we help women do exactly that. So the 1st thing you need to understand is that muscle will not be built unless you actually put your body under some level of resistance and stress. You have to challenge your body in order to see chained in order for it to grow. A lot of times women hear the word growl and they have like an aversion to that, but you do want to grow. You want to grow your muscles, and it is going to wind up making you look cleaner and helping you keep that off in the long run. So, this is what we help you do with Phoenix personal training. To grow mussels, you have to understand that you need a resistance training program. A lot of what I see women do is Pilates, workout training, workout classes, F 45, extra cardio. But in reality, what they need to be doing, what they should be doing is lifting weights. So we get all of our clients lifting weights and really working to grow that muscle. The other thing you want to understand is that you should not be constantly switching up your workout plan. A lot of times people will come to us and they will do a little bit of strength training, but they want to switch it up everything. They want to switch it up every 2 weeks. They’re going to the gym and they’re doing random exercises with lightweight, high wraps. And we’re going to switch that up. We’re gonna have you actually stick to a program for a minimum of 4 to 5 weeks. That’s not even ideal. Ideal is closer to that 6 to 8 weeks. And the reason why it’s really the 1st 2 weeks on a new training plan where you’re doing lists, let’s say, like squats or deadlifts, RDLs, hip thrusts. If it’s your 1st time doing those, or even you’ve done them before, but you just aren’t advanced at them, the 1st couple of weeks is just really nailing your range of motion and your form. And then after that, you can actually work on getting stronger. Not every week are you going to be super strong? So the workouts, the exercises we have clients doing that you want to advance on, let’s say you want to grow your glutes. You need to be doing your hip thrusts and your RDLs and you need to be doing them every week. Doing an exercise once a week on leg day is the bare minimum to get the results. So constantly switching up doing hip thrusts instead, like, I don’t know, once every couple months because you’re constantly just looking for new things. is not going to grow your glutes like the person who literally does hip throws week after week after week after week. That is gonna be the person that sees results, that changes their body, that ultimately looks toned and amazing. And so you want to follow a training program and you want to follow it for, again, 6 to 8 weeks. That is more of a sweet spot where you’re gonna see that amazing change. So Phoenix personal training, we can help you get there. We’re going to give you a training plan that actually works. The next thing you need to understand is that going light is not going to make you look tone. Sometimes I’ll hear women say, oh, I just need, you know, I need to go light and high rep because I don’t want to look bulky. You are not gonna look bulky. You want to put on muscle. Trust me. looking tone has literally seen the muscle underneath your fat. If you have no muscle tone to see, you are never going to achieve that tone look. And also after the age of 30, if you are not really, really actively working to put on muscle mass, you are losing it year over year and you are getting more and more frail with time. Your metabolism is probably getting a little bit worse every single year. So you need to work to actively combat that. So that’s what we help you do with Phoenix Personal Training online nutrition coaching. We can help get you there. So follow a weight training program, work out and weight train at least 3 to 4 days a week. If you can do 4 or 5, that’s great too. You don’t need to weight train 6 or 7 days a week. In fact, I recommend doing less. So you’re gonna follow a training program. You’re going to repeat it. You’re not just going to do it once. You’re gonna do it over and over every single week. And if you say, oh, that’s boring. Boring works. Bo is going to get you results. Boring is going to grow, your glutes is going to change your body, and you know what’s actually fun? What’s actually fun is seeing results in the gym. What’s not fun is showing up every week doing random stuff, maybe trying to entertain yourself for 30 minutes, but nothing actually changes in your body. You end up giving up, you end up frustrated. You wind up saying you hate weight training when really you just weren’t doing what works. So follow something, just trust me, just stick to it for a little bit. Make sure you choose a weight that is actually challenging, that is actually hard for you. The last 2 raps should feel difficult to complete. Obviously, we’re assuming 1st that you know how to perform the movement correctly. that you have proper forms. If not, obviously, so down, master your mobility in your form. And then once you have that down, then you’re going to go ahead and add some weights onto a little bit more weight. And that’s what’s going to actually sculpt and change your body. And then you’re going to, in our app, we have you track. We have our own Phoenix Personal Training app, and you’re gonna track this. I’m going to track like, okay, I’m doing, let’s say, squats, I squat £55 this week for 10 reps. Okay, next week you’re going to try to beat that. You’re going to try to either hit the same weight, £55 for 12 reps, or you’re going to go up and weight. And when you find that you can go way up in the ref range, then it’s time to add a little bit more weight to the bar, just trust me, just try it and you’re going to actually sculpt. you’re going to see changes in your body and you’re gonna be so happy that you actually followed through on a plan. The next thing to understand with muscle mass is there’s 2 other things. You need to also ensure that you are giving yourself full rest days. That’s why I mentioned 6 to 7 days a week. is unnecessary and actually can be counterproductive. You want to have a couple days, one or 2 at least, in order for your muscles to recover and rest because muscle is actually built when you are resting, not when you are weight training, your body’s going to rebuild and build those muscles in the resting pace. So it’s really critical that you’re getting quality sleep and that you’re giving yourself full rest days off from the gym, especially if you’re really pushing your body. You need those recovery days. And lastly, the last thing I need to hit on to make sure that you have to understand, you can kill yourself in the gym, work super hard, lift all the weights, and see no results if you do not pair it with a proper nutrition plan, we really heavily focus on nutrition because without nutrition, it doesn’t matter how hard you work, you’re still going to look fluffy, you’re still not going to look how you want. So this has to be paired with proper nutrition. And we do that again, tracking food in our app, helping give you guidance, giving you the recipes, giving you everything that you need with Phoenix personal training and online nutrition coaching to get you those results. To build muscles specifically, you want to ensure that you’re getting adequate protein for your body size and making sure that there’s protein with every single meal. And again, this is something we help you with. You help you learn how much you need for your body size and your specific goals, activity level, all of that. So if you’re looking to build muscle, if you’re looking to optimize your health, burn body fat, get started with Sleigh Squad with Phoenix personal training and online nutrition coaching.
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