This August is a big month for me, personally. It marks 1 year since I made a decision that turned my life around (for the better) in ways that I could have never expected, but it also marks 10 years since the day I walked into my first training session, another life-changing event (although I didn’t know it at the time). I realize that I’m writing this a few months early, but coming off of another great Fitness Summit in Kansas City with the best, smartest, and most realistic people in the fitness industry has me feeling the urge to do it now. I’m inspired, I’m reflecting, and I have a lot to say. And since I stopped living by “the rules”(<—whole other post right here) last August, I’ll say it now, because I want to.
A little background
I grew up as a total tom-boy. I remember my grandpa and I kicking a soccer ball around in my basement when I was just 4 years old. In our neighborhood, almost every house had kids and we would all meet outside, pick something to play, and play until it was dark out. This was every day after school that I can remember. It ranged from baseball to kickball, street hockey, basketball, butts up (who remembers that?!), etc. We made rollerblade ramps, created obstacle courses, and I don’t remember ever NOT being active. In organized sports, I played flag football (I was the quarterback) and baseball (1st base) with the boys. I stopped football in 7th grade when all the guys started playing tackle football, but kept playing baseball year-round on club teams until high school. I tried playing softball for 1 year on my high school’s team when I was a sophomore and was moved up to varsity, but it just wasn’t the same as baseball. I didn’t like it and decided to go a totally different direction the next year. My junior year of high school I was on the track team. I did high jump and long jump because I hated running (LOL). I made it to State for high jump and totally flopped there, but it was a really fun season. To this day, I still love jumping!
My freshman year of college was the first year that I wasn’t active. My roommate and I would try to go to the rec center to “work out”, but from what I remember, we would do a few sets of leg extensions and about 20 minutes on the elliptical. Then we would smash a bunch of sushi and Coldstone ice cream or order Domino’s pizza WITH brownie bites and devour the whole thing. We had “earned it” haha. I also vividly remember going on a diet of sour gummy worms and goldfish and losing a bunch of weight because I was barely eating. Who needs protein?
By the beginning of my sophomore year (August 2007), I just felt lazy and not like myself. I had been so used to being active my entire life that it just felt weird to be so sedentary. I decided to seek out a gym and found Lifts, owned by Bret Contreras. It was a small studio and only about 5 minutes from where I worked at the time. From what I remember, I wanted a personal trainer, but was also a broke college student. This gym was a personal training studio and only a few hundred dollars a month, so I think that’s what drew me to it initially. In hindsight, I’m SO lucky that I ended up here. In fact, my entire life would be different if I hadn’t.
Bret taught me how to lift weights right off the bat. With my athletic background, I caught on pretty quickly and became obsessed with it. I would spend hours at Lifts. I’d get there right after work, I’d workout, and I’d hang out there afterwards. I was also known for taking naps on the Reverse Hyper after I finished my workouts while Bret and the other trainers did their own workouts. It became my home away from home and to this day, the gym IS my home. (To this day, I can’t thank Bret enough for showing me the world of lifting weights).
There have been a lot of ups and downs in the last 10 years. It’s hard to remember every zig and zag, but I have learned so much and it’s shaped me into the person that I am today. Social media wasn’t as rampant then as it is today. We had Facebook, but it wasn’t wildly popular yet. I think we were still on Myspace back then too, if I remember correctly. There was no Instagram, no Twitter. Bodybuilding.com, T-Nation, and other fitness sites were where I got a lot of my information about what the fitness pros were up to and what the latest research said. Between my obsessive search for information and surrounding myself with the people that seemed to know what they were doing, I was able to gain a lot of good knowledge (and plenty of bad, too). It was a really different time (I realize I sound like an old woman, but it really was drastically different than it is today).
Today, I am a private personal trainer in the Santa Monica and Burbank area. I train clients in a private gym, at their homes, and at a movie production company. I also work on the business side of fitness with a company that helps gym owners run PROFITABLE gyms. It’s hard to do, but our company knows all the magic tricks ;-)!! All jokes aside, I love helping gym owners learn how to turn their passion into something they can do full time. I like being on all three sides of the industry: an athlete, a trainer, and a business consultant.
Through all of that, I have seen a lot. I still have much to learn and my favorite thing about fitness is that there is ALWAYS more to learn.
Here are the Top 10 things I’ve Learned in the Last 10 Years about Fitness
I Know Nothing
1. The biggest thing I’ve learned is that I know nothing. Let me clarify. When I got into lifting weights initially, I literally did know nothing. But about 2 years in, I thought I knew it all. I spent ALL of my time either IN the gym OR perusing fitness articles. I spent every afternoon and night researching nutrition, fitness, different workout protocols, looking up what the bodybuilders were doing, seeing what other trainers did. I read everything I could get my hands on and didn’t have the knowledge to decipher the bullshit. I believed a lot of things that in hindsight, I realize was bro-science. I thought I was learning, and I guess I WAS learning, but not necessarily the right things. I did learn a lot of GREAT things as well, but I also thought I had it all figured out. Bret will never let me live down the day I came into Lifts after I had started working out at another gym and telling him that he was a good trainer to get me started, but my new trainer knew things that were more technical. (*bows head in shame* haha). In reality, I had gotten really into bodybuilding and was preparing for a Bikini show (2009, the first year it became a division) and a trainer at my new gym was teaching me all the “bodybuilding tricks”. I thought they were the end-all-be-all and would make ALL the difference I the world. Now I know better. I know that I know a LOT, but I also know that I have so much to learn. Enough that I’ll never stop. I’ll always be researching, listening, reading, attending seminars, etc. The difference now is that I DO have a good understanding of how this all works. I have not only learned from the RIGHT people, but I’ve experimented extensively on myself and my clients. I’ve surrounded myself and sought advice from the REAL professionals in this industry and I now know how to decipher bullshit. I know a lot, but I also know nothing. I like it that way. It keeps me hungry for more.
Follow the rules, then you can break them.
2. There are many “rules” when it comes to lifting weights and making progress towards your goals. They are there because they are based on what science tells us and this is what has been shown to optimize progress and keep you safe. Everyone should learn them. Everyone should practice them. THEN you can decide which ones you continue with and which ones you don’t. For example, these days I “do it all wrong”. I’ll lift weights fasted, I won’t drink a protein shake after a workout, I don’t wear squat shoes, I don’t wear a belt, etc. Is this ideal? NO. And I am in NO WAY saying that “you should do this”. I would never recommend this to someone. What I AM saying is that this is what works for me. When you’ve been training long enough and have followed the “rules”, you can start to break them. You learn what things work for you and what things don’t. For me, I like to train in the mornings and I don’t like eating that early, so I don’t. I find it annoying to bring protein shakes with me to the gym and by the time I get home, I’d rather just eat something instead. Sometimes, I don’t go home after the gym and I just grab a coffee and eat a few hours later. I don’t wear squat shoes because I don’t feel like carrying an extra pair of shoes with me to the gym. I don’t wear a lifting belt because I only want to be as strong as I am without one. I don’t want to rely on gear. Many will argue that, and that’s totally fine with me. I’ve stayed healthy and relatively injury-free for the last 10 years (minor injuries or nuances happen and are expected). I’ve been able to gain strength, stamina, and improve my form. This is what works for ME, even though it might not be perfect. The point is: learn the rules of lifting, practice them, find what you like and what allows you to continue making progress and staying healthy, do that. But don’t skip any of those steps.
Do the things you like, mixed in with the things you don’t like (but should do).
3. I had a conversation at The Fitness Summit about this exact topic. Some coaches and trainers are very one-track minded. They might believe powerlifting is the way, so all of their clients’ programming is based around powerlifting. They may believe bodybuilding is the best way to train, and so all of the programming is bodybuilding style. This is fine if the client likes that way of training, but I’ve found that most people like some type of combination. And that’s actually BETTER than only training one way. For me, I like to lift heavy with low reps, but I also like to do higher reps and “feel the burn”. In addition, the athlete in me still likes to run and jump, and so plyometrics and conditioning drills are something I really enjoy. I realize that I piss off my own coach for being this way, but I also know that training MUST be enjoyable in order for it to be something you stick with. I have gone through stages where my training leaned more towards one way than the other. I spent many years “chasing a sweat” and not making any real strength progress because of it. I haven’t always trained the right way and I’ve probably done more things wrong than right, but it’s also allowed me to figure out what I love, what I like, what I dislike, and what I downright hate or don’t feel. On my main training days, I prefer to start with 1-3 of my main lifts (squats, deadlifts, bench press, chin ups, hip thrusts) and then I’ll mix in some bodybuilding movements (more isolation-type movements), and glute-focused movements. I like to do 1-2 days per week where my focus is on conditioning and plyometrics. This might include things like: box jumps, squat jumps, step ups jumps, medicine ball slams or throws, sprints, sled pushes or pulls, etc. I also really enjoy going on long walks. If I take out any of these things, I don’t feel fulfilled. I also have to manage my physical activity so that I don’t overdo it, but incorporating these things into my training is what makes ME happy. I encourage you to find the pieces of training that you like and make sure to incorporate them. If you’re training for a specific event, you’ll obviously want to prioritize based on that. It may mean you don’t do EVERYTHING leading up to that event, but overall you should be able to do all the things you enjoy doing to make your program the best one for YOU.
Never stop learning.
4. Find the people in the industry that you feel aligned with (3-5 people you trust MOST) and listen to their advice. (make sure they base their teachings on the actual research and science, not made-up bullshit meant to instill fear in people). Attend seminars, watch webinars, watch their videos, follow them on social media, read their articles, and if you have the chance, talk to them in person or online. Keep up on the latest research as best as you can.
5. I can’t say this enough. People always think I’m “so creative” in the gym and not because I come up with ridiculous exercises that have the potential for more harm than good. What it refers to is my ability to figure out a way to make a movement work, even if I don’t have the ideal equipment. This comes from years of experimenting in the gym. I try everything I can. I try new exercises I see, I take an exercise and try performing it in different ways (different foot placement, hand placement, grip, angles, etc) to see what I feel best and what happens when I change any of those variables. I try different rep ranges, drop sets, adding bands to weighted exercises, and more. I’ve literally spent almost 10 years using myself as a guinea pig and I will never stop. I do this with my clients as well. Just because I feel something one way, doesn’t mean they will. Any of my clients will tell you, I ask a lot of questions. “Where did you feel that most? How does that feel? Which variation did you like better?”. We are all build a little bit differently and have varying mobility, so exercises can feel drastically different for different people and you may find that something you don’t like or don’t feel, feels fantastic for someone else. Try things, test things out, and I guarantee you’ll be a better lifter for it.
Everyone’s an Expert
6. People will always try to tell you a better way. Especially as a female lifter, you will come across people who try to tell you you’re doing it wrong or that there’s a better way. This is where sticking to the people you trust and also trusting yourself comes into play. At this point, I know what works for me pretty well and can easily ignore this unsolicited advice. But when I wasn’t as sure, it made me question what I was doing and at times, even CHANGE what I was doing (and usually not for the better). Is my foot placement wrong? Should I be looking up or down? THIS is when you use your trusted resources to figure it out. I have 3-4 go-to people in my life that I trust very much. I have gone to them throughout the years to ask questions like this when I’m unsure if someone’s advice should be taken or thrown out the window. In addition, if something feels right to you and isn’t hurting you, it may very well just be the way that works for YOU. Never be afraid to ask the people in your trusted circle, just make sure they know what they’re talking about. Some red flags when you receive unsolicited advice: “my friend does this lift with 23408324 lbs and this is how HE does it” <–we are all built differently. you are not this person’s friend and you don’t have their body. this is a ridiculous supporting argument, “I’ve been a coach for 100 years and all of my athletes do it THIS way” <–we are all built differently. if all of their athletes are doing something the SAME WAY, it’s probably because the coach only knows how to teach it one way. Over time, you’ll feel more comfortable knowing what you should/shouldn’t listen to but I highly suggest ignoring most of it and asking the right people when you’re not sure.
Things are going to change…a lot.
7. It’s okay to try different approaches. It’s okay to do things that aren’t ideal. It’s okay to screw up and “waste time” in the gym. You learn that way. You’ll go through physical changes, mental changes, taste changes, and you’ll start to find what you do and don’t like along with what works and doesn’t (for you). I started out with strength training, I shifted into bodybuilding for a few years, I stopped doing cardio and started making all of my workouts based around plyometrics and conditioning, and eventually I made my way back to strength training. I regret none of it and I don’t believe any time in the gym is wasted, even if it’s not optimal training. I learned (and continue to learn) from every session in the gym. I’d estimate that I’ve done about 3,000 workouts to date (I’ve averaged 1-2 days off per week for almost 10 years but have had many weeks with no days off and some with up to 3). I truly believe that each one has it’s purpose. Whether it’s a shitty workout that teaches you to get more sleep, or an awesome workout that was supposed to be shitty that proved to you that you can’t train based on how you feel all the time. Which brings me to my next point
Don’t train based on how you feel emotionally.
8. If I only trained when I felt like it, I think I’d probably workout 2-3 days per week. Some weeks it would be higher, some weeks maybe lower. I train regardless of how I feel emotionally. I go and do it and I do the best that I can. You cannot train based on your emotions only. Not if you want to make any kind of significant progress at least. With that said, if you PHYSICALLY feel like shit, that is up to you. Sometimes it’s better to rest, sometimes training makes you feel better. That is something you learn about yourself over the years. I am still learning it, but it becomes easier over time.
Take rest days and don’t go balls to the wall every day.
9. STILL trying to learn and implement this one. I’ve gotten markedly better at this over the years, but I still have a hard time working out at a level 6-7. Rest and recovery are so important and truly do allow you to make better progress. Still though, it’s hard for some people to NOT push themselves to a 9 or 10 at every work out (hiiiii). It can be hard to take rest days when you love training and want to do it every day. BUT, it will make you a better lifter, a happier person, and overall stronger lifter if you do take rest days and go lighter on some days as well.
Enjoy the chance to move and be strong.
10. I look around and feel sad that so many people are sedentary. Many people my age (I’m 29) get out of breath just taking a brisk walk. They can’t lift their groceries or luggage. When you’re young, you’re just weak and it’s fine. When you get older? That’s a broken hip because your bones are brittle too. That’s health issues related to your weight or weakness. As we age, we aren’t going to become more mobile or stronger by doing nothing. Strength training, walking, being active, staying fit are ESSENTIALS in life. They are looked at as options in this society and I don’t believe that should be the case. It makes me angry that people think a sedentary life is the norm. I believe being active should be as much of your daily routine as brushing your teeth is, because what you do now WILL determine how you get around when you’re older. Do you want to have strong bones, feel good, be able to move around on your own and take care of yourself because you’ve continued to stay strong? Or do you want to have people help you to stand up out of your chair and get injured because you chose to let your body degenerate without even putting up a fight? You get to do this. You have the opportunity to give yourself more. Enjoy that, embrace it, and don’t take it for granted.
I could probably write about 500 more things I’ve learned, but these are the first 10 that came to my mind. I encourage you to find what you like and what works for you. You will find physical strength, but you will also find mental strength. I always say physical strength = mental strength. What you do IN THE GYM, will absolutely translate to what you do in everything else. Your relationships, career, friendships, and even the relationship with yourself. My way isn’t your way, but you do have a way. You may have already found it or this may be foreign to you and you’ll need to find a starting point. Don’t be complacent. You weren’t destined to be sedentary and “un-athletic”. We were meant to move. Give yourself the opportunity to grow. Both your muscles AND your mind.