The struggle to sweat is all too real.
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Creating a sustainable (and healthy) lifestyle to support your fitness and wellness goals can be, well, complicated—especially when you have a busy schedule. From learning more about lean proteins to figuring out what the best workout is for you, sometimes we need a little*extra* help. That’s where Precision Nutrition comes in.
We synced up with Adam Feit, Level 2 Master Class Coach and Performance Nutrition Coordinator at Precision Nutrition, to get his insights into your top fitness and wellness questions—and how a program with Precision Nutrition can help you maximize your potential and achieve your best self.
A: I like folks to remember the three “S's”—scheduling, structures, and systems. So starting with scheduling, if we know we book it—just like a dentist appointment or a doctor's check-up—we're going to go. So, I always try to make sure I schedule that. With our second S, I want to talk about structure. What does the program look like? Is there a specific focus for each day? And how does this day affect the next day? Making sure we have a good structure will help us stay in line with our third S: having a system. What type of environment are you going to be training in? What can you do? What can’t you do? Understanding where you’re going to be during that workout session is going to help you set up a system to match exercises to your goals, ultimately helping you get that great workout in.
A: It's going to be the one that you do consistently. We have to understand that building muscle is a process. It's not necessarily just about the workout. There are a lot of other things to consider—such as getting adequate calories and sufficient sleep and having a great handle on all the other stressors happening in your life. As well as exercise choice and selection. From a specific workout perspective, I want to make sure there is an element of progressive overload. So within each workout (and as we continue on), it’s constantly getting harder or more difficult. This could be displayed in a variety of different ways. It could be more intense, for example, or a little bit longer. Maybe it’s a combination of the two. The idea is to improve the density of your workout so you're squeezing in more work within a set amount of time. If you’re really limited on time, I would focus on multi-joint ground-based exercises and three-dimensional movements to maximize the amount of muscle used.
A: Personally, I think it's great for some people but not so great for others. If you’re an athlete, and you’re in a high-intensity, repetitive effort, go-go-go type of environment for your sport, it's probably not going to be the best source for the fuel you need to succeed on and off the court (or wherever you might be). If you're a regular person just trying to get a little bit leaner and more fit, it’s something to consider. This style of eating is restrictive, and it’s not the only way. There are many different ways of eating that can help you reach your goals.
A: The first thing I'd always want to make sure of is understanding what's happening before that sweet tooth really gets a hold of you—especially if it's at night. So, a lot of the questions that we’re going to ask are around the types of foods you’re eating. And what types of foods are you not eating? How often are you eating or not eating those foods? And the big one: Why are you eating or not eating those foods? What we have seen working with the clients is that most of these cravings can simply be addressed by taking a look into their behaviors—and the number one thing is the environment where the cravings took place. And so before we start talking about eat this and don't eat that and make some healthy food swaps, let's dig in behind those decisions, and find out why these cravings are hitting you.
A: I'd love to see most of our clients consume anywhere between two and four liters of water per day. If you're a hard-training athlete, it actually might be more like three to four liters per day. This may sound like a lot and at first, and it may feel like a lot, too. How do you make it happen? Step one: Try and fill up a liter water bottle or maybe something like a Nalgene (that's about 32oz), and drink that during your workout. Step two: Refill that bottle, and drink it after your workout or at practice. Step three: For every meal you have throughout the day, try and focus on having one to two cups of water with each meal. That'll help ensure you’re adequately hydrated, which will benefit both your health and performance.
A: You’re already off to a great start! At Precision Nutrition, we actually have a free 5-day course for MINDBODY readers with all of our best strategies on helping you lose fat, gain strength, and transform your body.
If you want to live your healthiest life, Precision Nutrition could be the solution. With hands-on coaches like Adam, they’ve helped thousands get in the best shape of their lives. Try their body transformation program for a complete nutrition and exercise plan that’ll help you get the lasting results you really want. Learn more here!
Tipping. While it can be a taboo topic that no one really wants to talk about publicly, the fact is, it’s a very important one that shouldn’t (and can’t) be avoided. This is all too true, especially now, when it comes to beauty services. Even before, “all of this” happened, there appeared to be some ambiguity about exactly how much to tip, when, what’s a respectable amount, and why. Now that we’ve tried our best at #homebeauty, it’s time to head back to the salons, spas, and other boutique beauty businesses (if you haven’t already). We’re here to guide you through gratuity in the new normal and why tipping a little extra to show your stylists and service providers you care during this tough time is the right thing to do.
To make sure we get you all the right answers, we asked around about it (so you don’t have to). Turns out, our Instagram followers had a lot to say about how to tip your stylists and show them some extra love right now.
Here’s what you think:
79% of you said you’ve been tipping more for beauty services recently. We’re all so grateful for our stylists—with split ends, grown-out roots, out-of-control brows, and terrible home-cut bangs to prove it. And now that many of us can return to our salons and spas, we’re appreciating the ones who help us feel beautiful even more right now.
We got a range of responses to this question. Some said they tip 5% more than they previously did, and many said 25%-35% total! Not only are these stylists actual artists, but they’re providing services we just can’t do ourselves. On top of that, many had to close their doors for several months, many were displaced as their salons shut down for good, and all of them are trying their best to get back to a sense of normalcy and do what they do best—help us look and feel beautiful. So, take this as a guide. Tip what you can but remember how much these wonderful people do for us.
When it comes to trying new services, 69% of you gave it a big fat NO, while 31% remain intrigued. It makes sense that many would stick to their go-tos right now, as salons are just starting to reopen in some areas or may not be open yet at all.
Depending on where you live and your overall health, you might be sticking with the bare minimum for now. But if your city has put in place safe reopening guidelines and measures, and you feel ready to head back out there, you can do so safely at a Mindbody salon. And you may be interested in trying out some new services right now as a way to show your local salons some extra support. If that’s you, browse beauty on the Mindbody app—and filter your categories to find out what’s out there.
Another way you can support your stylists right now? Shopping. It’s the safest way to show them some love without actually going in for a treatment. Many salons offer pre-payment on the Mindbody app and curbside pickup or a plethora of shipping methods, so you can keep contact to a minimum as much as possible. Plus, they have some pretty great stuff. If you need to invest in a good shampoo—especially because you haven’t gotten your hair done in months—so why not buy it from your stylist? According to our poll, it’s a pretty even split. 55% of you haven’t bought any products yet, while the other 45% have been shopping away. If you’re part of that 55, consider checking out your salon’s product offerings (you might see something you like).
Finally, we asked you all open-endedly how else you’re supporting your stylists right now. We got a lot of great answers. There was a lot of overlap, but we thought you might like to see some of the ones that stood out. So, if we didn’t cover it all so far, we’re about to—because you all are awesome and you did it for us. Here are some of the great ideas you had:
• “Paying in advance!”
• “Being more diligent about scheduling appointments versus letting my hair grow out”
• “Referring friends!”
• “Being flexible” (this is a good one—check out the 5 things your stylist wants you to know before you book)
• “Scheduling my next cut before I leave!”
• “Sharing their photos on Instagram and telling friends!”
So, if you’re a stylist reading this, thank you. We all want to continue showing you support during this time and beyond. And if you’re a regular person like me who really needs her highlights done, just schedule the damn appointment already (if you feel comfortable) or buy some purple shampoo from your favorite salon.