All movement has value, but knowledge is power and understanding what kind of movement is best for the goal(s) you are chasing will prevent you from feeling frustrated from investing time & effort without seeing the results you were hoping to see.

In this episode I'm discussing a specific example in how right now wearing weighted vests in an effort to build muscle are all the rage... but when we dig deeper to understand how we build muscle we can know that's not how we build muscle and shift our focus to movement that WILL help us achieve that result.

We're approaching the new year when many will fall for distractions like this & I hope this episode is a helpful resource for you to cut through the noise.

Was there something I said on the show that you want to know more about? Have a topic you'd like me to cover? Fill out the form below!

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11. Knowledge is Power

When the goal is to build muscle & get stronger, it’s not enough to “lift weights”. We have to lift heavy enough to send a signal to our muscles to grow. If we don’t lift heavy enough, we simply won’t see the changes we want to see.


However, “heavy” is relative to many factors.

In this episode, I’m going over some of those factors that affect our ability to lift heavy and also shed light on how heavy can mean more than just high # of lbs lifted depending on how an exercise is programmed.


Was there something I said on the show that you want to know more about? Have a topic you'd like me to cover? Fill out the form below!

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Looking for a structured strength training program that focuses on helping you get stronger & build muscle?

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3x/week: https://coach.everfit.io/package/JR998021

10. Brain gainz - “heavy” is relative 

There are phases of our journey where we push, and phases when we coast & maintain. As we approach the holiday season, consider if the holidays is a time for you to push & be disciplined... or a time to coast. You're a human not a robot & can't be "on" 24/7. Rather than trying to learn something new or try to do more, what if you allowed yourself to simply let what you've already mastered marinate, keeping you tethered to your goals but also making room for LIFE with busier schedules & flavors that help make the holidays special to you?

Was there something I said on the show that you want to know more about? Have a topic you'd like me to cover? Fill out the form below!

https://forms.wix.com/f/7052348738324398977

Looking for a structured strength training program that focuses on helping you get stronger & build muscle?

Come train with me for just $25/month with no commitment or strings attached - just gainz, weekly encouragement and simple yet effective programming to keep you moving forward! 

4x/week: https://coach.everfit.io/package/EQ664047

3x/week: https://coach.everfit.io/package/JR998021

09. The value of coasting

It's been a minute - let's catch up! In this episode we're just getting things going again & I'm sharing a little of what life has been like during my... let's call it "technology" break over the last few months. It's OK to take breaks & recalibrate parts of your life, especially if it helps you show up even better for yourself & those around you. 

Was there something I said on the show that you want to know more about? Have a topic you'd like me to cover? Fill out the form below!

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Looking for a structured strength training program that focuses on helping you get stronger & build muscle, that includes weeks like Dropset week to make sure we're pushing enough, but also includes Deload weeks to make sure we're helping our body recover to keep moving forward?

A brand new 7-week training cycle starts Monday 4/14 (with a new cycle starting every 7 weeks). Try your first month for only $10 with no contract to help celebrate 4 years of Habit Consulting! Use either link to sign up for the frequency that works best for you, and use the code HABIT40 to save 40% at checkout (through 4/13)

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08. Let's Catch Up

In this episode we're going over a listener suggested topic, to better understand Deload week. Lifting with enough intensity is crucial to get stronger, but if we're not giving our body enough rest & opportunities to recover (like implementing a Deload week), our body will struggle to get stronger, and the risk of injury increases. 

Was there something I said on the show that you want to know more about? Have a topic you'd like me to cover? Fill out the form below! 

https://forms.wix.com/f/7052348738324398977



Looking for a structured strength training program that focuses on helping you get stronger & build muscle, that includes weeks like Dropset week to make sure we're pushing enough, but also includes Deload weeks to make sure we're helping our body recover to keep moving forward?

A brand new 7-week training cycle starts Monday 4/14 (with a new cycle starting every 7 weeks). Try your first month for only $10 with no contract to help celebrate 4 years of Habit Consulting! Use either link to sign up for the frequency that works best for you, and use the code HABIT40 to save 40% at checkout (through 4/13)

4x/week: https://coach.everfit.io/package/EQ664047  

3x/week: https://coach.everfit.io/package/JR998021

07. Deload Week - When, Why & How

In the last episode, we talked about HOW to measure progress, in this episode we're talking about what AFFECTS that progress. Spoiler alert - there's a lot of things that affect the scale that rarely require intervention & just something to observe. 

We're also discussing how practicing a few foundational habits can help reduce overall stress (that affects the scale) + helps improve your overall health from a foundational level (instead of focusing on specifics like cortisol or blood sugar spikes), because when we focus on the basics, we don't have to focus as much on the specifics. 



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Do you have a question on something I covered on the show or a topic you'd like to know more about? 

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06. Measuring Progress Part 2 - What affects our progress

Did you know you can lose fat without losing weight? Did you know it's not normal to deal with soreness after every workout or dealing with gas/bloating?

That's why today we're talking about how to measure progress, because if we're only using the scale to tell us how we're doing, we’re definitely missing out on recognizing progress in other progress markers such as losing inches & having our clothes fit differently.

We also don’t want to sacrifice our overall health to reach our physical goals, and learning how to monitor your biofeedback, in addition to physical progress, can help you better gauge how we’re doing and see the big picture.

I want to hear from you!

Do you have a question you want me to answer on the show or a topic you want me to cover?

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05. Measuring Progress Part 1 - The Scale & Biofeedback

Today we're talking about how recognizing how important our intentions behind our actions really is, in helping us "show up" in our journey. Our mindset is one of the biggest factors in either helping or hindering our ability to find ways to move forward and see the changes we want to see. 

I want to hear from you! 

Do you have a question you want me to answer on the show or a topic you want me to cover?

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04. Intentions & Mindset

We're talking about all things EXERCISE - breaking down the basics, and helping cut through a lot of the confusion out there as it relates to what the best type of exercise is for your goals and how there's so many more benefits to being active than just to reach physical goals. 

I want to hear from YOU! Do you have a question on something I covered? Do you want to discuss the best type of exercise for YOUR goals? What are some trends we see out there and how can I help cut through the noise?

contact@habit-consulting.com 

03. All movement has value but not all movement is created equal

Today we're talking about all things motivation, discipline & consistency and how much of our ability to "show up" for ourselves has more to do with recognizing it's not always easy to show up, and how sometimes giving ourselves permission to "show up" differently each day depending on the challenges & opportunities that each day brings, instead of holding ourselves to the same standard each day, helps shift our focus to what we CAN do each day to keep momentum building. 

Do you struggle staying motivated, disciplined or consistent in your journey? I want to hear from you! 

Email contact@habit-consulting.com & let me know how I can help YOU in your journey! 





Motivation, Discipline & Consistency 

Breaking down the basics of building a balanced lifestyle and discussing practical ways to create a strong body & mind so you can grow, evolve & keep going.

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Ariella Bocian

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