Fit Geek

🏃‍♀️“How much cardio should I be doing?”🏃‍♀️
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The answer is–like most things–it depends.
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1️⃣🅰️ Do you like cardio? No? (Me either.) Then don’t do much, if any at all. The 80s/90s trend of aerobics being the end-all, be-all of exercise is dead. And no, you won’t blow up like a balloon.
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1️⃣🅱️ Like cardio? Then huff and puff to your heart’s content (literally).
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2️⃣ What’s your goal? If you want to do a triathlon, you’re going to need a lot of cardio. If getting strong and building muscle is your top priority, then cardio will need to take a backseat to lifting. If you just want to move and be healthy, then honestly–do whatever amount of cardio feels good to you.
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3️⃣How’s your recovery? This goes for both strength training and cardio/conditioning. If your workouts are leave you feeling tired and beat up for days after, it might be time to scale back.
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➡️Need help figuring all this stuff out?⬅️
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I’m putting together a brand-new program for women who are new to barbell training and want to get stronger and build muscle in 60 days.
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It’s a remote program, so you can join from anywhere in the world.
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I’m looking for 5 ladies to test it out at a HUGE DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, message me 📥
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If you’ve been to a commercial gym, you know that squat racks and barbells are hot commodities. They’re often taken. Usually by big, muscly, intimidating guys.
So what happens next? You say, “Screw this” and wander off to the machines or the dumbbell section.
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I know it sucks to have to get in line for a barbell, but if you can spare five minutes, it’s worth it to wait for one.
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If you want to see significant changes in your strength and muscle growth, one of the most efficient ways to do it is to get under (or over) the barbell.
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Dumbbells are great, but doing a goblet squat with a 35 lb dumbbell isn’t going to yield the same results as back squatting your own body weight or more. (It’s perfectly fine if you can’t lift that heavy; the goal is to work up to it.)
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So when someone is between sets, politely ask how many more sets they have left, and wait. This is standard gym protocol. Remember that you have every right to be there and to ask for what you want.
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And just so you know, I’m putting together a brand-new program. This is specifically for women who are new to barbell training and want to get stronger and build muscle in 60 days. It’s a remote program, so you can join from anywhere in the world.
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I’m looking for 5 ladies to test it out at a HUGE DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, message me 📥.
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@ Miami, Florida

Full disclaimer: I am a huge proponent of following a program, although I’m not currently on one. Lately I’ve been doing somewhat random workouts because I needed a break. It’s a season many of us will go through. I WILL BE BACK THO!
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However, the benefits of following a program are undeniable. If you want progress in strength, muscle, speed, endurance, or any athletic pursuit, a well-designed program will get you there.
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But, that’s not everyone’s priority.
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Some folks just want to get a sweat in and don’t care about their squat one-rep max. And that’s totally okay.
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Whether or not you should follow a plan comes down to your goal. The more specific/tangible it is, the more likely you’ll need a plan.
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❗️If you’re a beginner who needs help with training or a plan, send me a DM! I currently have spots open for in-person and online coaching.❗️
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If you’ve been an on-and-off dieter, chances are you’ve thrown up your hands in frustration with the process at some point.
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If so, this is a gentle reminder that it’s okay to decide that losing those last 10-15 lbs isn’t worth tracking macros, cutting carbs, weighing food, or saying no social obligations.
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I know that’s NOT an easy decision, especially if you’ve spent your whole life chasing the “dream body.”
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When it first started occurring to me that maybe I should give up dieting, I resisted. Dragged my feet. Pouted and tried to find ways around it. But deep inside I knew it was for the best.
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You do have the choice to walk away from dieting and make up your own rules for what you want your health and fitness to look like.
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Now, giving up dieting does not mean spiraling into a free-for-all of hedonism. It means taking care of yourself without the pressure of needing to see a specific number on the scale. Here are some “on the court” examples of what it can look like.
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Which of these do you think would be most beneficial for you?
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**kdietculture