How to Reach New Heights In Your Fitness

Help us help you - you'll thank us later.

Author

Joshua Berkowitz
September 13, 2023

Reach New Fitness Heights With Better Programming

Vol. 8

Can you guess the mountain?

⚠️ Subscriber Deal Alert ⚠️

For a limited time, we are offering a free one-on-one consultation with our team. During this time we will talk about your goals and help create a workout plan to help you achieve them.

Keep reading to find out how to get in touch - this offer will not last long!

Newsletter Summary:

  1. How to Create Your Fitness Goal

  2. Intensity, Duration, Volume

  3. What Watch Metrics Matter To Prevent Injury

  4. Don’t Know Where to Start? We Made You A Workout Program Template!

Your Why, Your Goals, and Your Self-Accountability

The first step in building a successful workout plan is to define your goals and the type of program that aligns with them. Are you looking to build muscle, shed pounds, or boost endurance? Whatever it is, it’s important to set yourself up for success.

Be SMART About Your Goals

No, we’re not trying to be cute here. A SMART goal is a generalized framework used by trainers to help beginners to elite athletes achieve their physical goals. Let’s walk through the framework:

  • Specific - Determine one aspect of yourself that you want to improve (get stronger, build endurance, lose fat, etc.)

  • Measurable - Think of this as your KPI (or metric). How will you measure the success of your effort?

  • Attainable - Rome wasn’t built in a day. You want to make sure you challenge yourself, but make sure your goal is physically achievable.

  • Realistic - If you are working a 9-5 and have a family, it’s probably unreasonable to expect yourself to dedicate 3 hours a day to working out.

  • Timely - Determine your endpoint. This should be set so you can review your “KPI” and learn from what worked and what didn’t.

Once you’ve determined what your goal is, you need to dial in your variables: intensity (how hard you train), duration (how long you train), and total volume (intensity + duration).

Mastering Training Intensity, Duration and Volume

Understanding the nuances of intensity, duration, and training volume is crucial when crafting your workout program. These variables directly impact your progress and are used in collaboration to achieve “progressive overload” which basically means getting stronger (or faster) over time.

As a general rule of thumb, when progressing through any kind of program you should seek to increase time, weight, or intensity by 10% or less per week.

Don’t know where to start with each variable? Don’t worry, below we’ve linked some resources to get you started:

Feeling Intimidated?

Getting started and building a plan can be intimidating. Fortunately our subscribers, we are currently building free workout programs for Office Warriors like you! This is a limited-time deal for the next two weeks, so don’t miss out on a chance to get a plan built for you and your goals.

Text Phil Godwin @ 919-602-4411 or reply to this email here to get set up!

Wearable Metrics for Enhanced Workout Tracking

Your smartwatch is your ultimate workout companion, providing real-time data that can elevate your training game. Here are key metrics to monitor alongside your workout plan:

Remember, consistent monitoring and analyzing these metrics can help you tailor your workout plan for maximum effectiveness.

In The Daily Grind,

Phil & JT

Resources

Want to learn more?

Something we missed or misspoke?

Want to hear on a specific topic?

Reply to us here and we’re happy to chat and help you learn more about your wearable.

Reply

or to participate.