Today, I want to address a topic that many of us may have encountered on our fitness journey – the frustration of not seeing progress with our pull-ups or desired body transformations (abs etc)…
Let's be honest... it can be extremely disheartening when we put in the effort, sweat, and dedication, yet feel like we're not getting any closer to our goals. But before we get discouraged, let's take a moment to reframe our perspective and focus on the essentials.
First and foremost, it's crucial to recognize that progress encompasses more than just the numbers on the scale or the number of pull-ups you can do.
Second... what I am noticing is that for a lot of you who ARE putting in the work, it’s not the workouts that are holding you back from progress, it’s the other stuff, and they aren’t the “sexiest” or “coolest” things or the next workout fad or diet craze.
Let's delve deeper into why stress management, sleep, and protein intake play significant roles in muscle development and strength enhancement.
Stress, whether it's from work, family, or personal challenges, can have a profound impact on our bodies. When we're stressed, our bodies release cortisol, a hormone that, when chronically elevated, can impede muscle growth and hinder our progress. It can also lead to increased body fat storage, particularly around the abdominal area. By managing stress levels, whether through meditation, deep breathing exercises, or engaging in hobbies that bring joy, we can create a more conducive environment for our bodies to thrive and adapt to our workouts.
Sleep is a critical component of any fitness journey. During sleep, our bodies repair and regenerate, and this includes muscle recovery and growth. Lack of sleep not only leads to decreased energy and motivation but also hampers our body's ability to recover from workouts. Additionally, inadequate sleep disrupts hormone regulation, including the hormones responsible for muscle growth and repair. By prioritizing sleep and ensuring we get enough quality rest each night, we provide our bodies with the necessary foundation for progress and success.
Protein is the building block of muscles. When we engage in resistance training, our muscles undergo microscopic damage. Protein provides the essential amino acids needed for muscle repair and growth, allowing us to become stronger and more resilient. As women going through menopause, it becomes even more critical to pay attention to our protein intake since hormonal changes can affect muscle protein synthesis. Aim to include lean protein sources such as chicken, fish, tofu, Greek yogurt, or legumes in your diet to support muscle development and enhance strength.
So... if you were to grade yourself in the three things above…what would you get ? An A+ in all of them? Or are you getting a C or D on this lifestyle basic report card?
Now, let's talk about the power of inspiration and motivation. Because other things that hold people back are they “aren’t motivated”
I'm thrilled to share that this month, we have an incredible woman joining our free online pull-up workshop on June 28th– Teresa AKA @homebodytrainer, a 63-year-old powerhouse. Teresa's determination and spirit serve as a reminder that age should never limit our aspirations or what we can achieve. Let her journey inspire the hell out of you and ignite the fire within you to keep pushing towards those seemingly unattainable goals, no matter your age. More on the workshop and sign-up deets below!
conquering your pull-up or any goal is
Embrace the process, celebrate small victories along the way, and keep your eyes fixed on the bigger picture.
The ONLY reason you will fail is because you decided to give up... and MOST of the time when we want to give up, if we just pushed a little further and took a chance on ourselves..that's where we finally see success... so DON'T STOP.
Together, we are a community of fierce, resilient women, supporting and uplifting each other through every step of this journey. Let's continue to encourage one another, share our struggles
Yes you! But only if you are ready for it ;).
Coaching is a great way to get to your goals FASTER as I hold you accountable and give you personal feedback! I make the workouts FOR you, all you have to do is show up!
You can apply for 1:1 or Small Group Coaching by filling out the applications OR you can do a "pick my brain" strategy call to figure out what will work to finally get you to your goals!
We are Hosting yet ANOTHER Free Online Pull-up Workshop on June 28th at 6pm Eastern Standard Time!
This is for ALL Levels especially those who "want their first pull-up"
Here's why you CAN'T miss this Workshop!
🔥 Break the Stereotypes: Age and weight are irrelevant when it comes to pull-ups. Learn the proven strategies to overcome these obstacles and embrace your true potential!
🔥 Learn from Me! The Oprah of Pull-Ups: Angela Gargano is a 5x Ninja Warrior who has helped over 500+ Women Conquer their pull-up with her proven method! Her pull-up revolution program has workouts that are 30-45minutes, that you do at HOME to see the progress you are looking for! So if you've been working on it for a year and seeing no progress...this has your name on it!
🔥 This Month’s Special Guest: Teresa Burkett (About her here), put link of video of us doing together! Teresa will be a special guest coming on to all about how age is just a number and how she is continuing to show-up and challenge herself at 63 years old!
🔥 Drills for Success: learn why the Pull-up Assisted Bands JUST aren’t going to do it for ya! Unlock a treasure trove of drills designed to accelerate your progress. From beginner-friendly exercises to advanced techniques, you'll have the tools you need to skyrocket your pull-up prowess.
🔥 Put what you learned into practice! Quick Workout Blitz: I will take you through a Experience an pull-up bar workout firsthand to show you simple and effective drills to help you! I am a huge believer in learning by DOING!We will go through a warm-up, workout and I will be right there with you helping with form corrections and giving feedback.
Follow Teresa @homebodytrainer !
These are some things that have greatly impacted my life or that I use daily!
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You might see me drinking Slate Milk on my Stories on Instagram! I am OBSESSED! I am currently LOVING the Vanilla Latte AND French Vanilla Flavor!
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Had a LOT of request from you all about the Strong Feel Good Merch!
Use Code: JUSTBECAUSE for 10% OFF
Sale Ends March 7th
Hoodies, Tanks, Shirts
I have been using it to track my sleep, my HRV and also help with tracking my cycle. So many people are DIFFERENT with their energy levels and readiness! You can use this as data to determine what would be best for you specifically! I think it's much better than the Whoop! I think right now they have $50 off their Rose Gold Ring!
Pull-up Bar, Bands, Liquid Chalk
I keep getting asked about the equipment I use for pull-up! My at home bar is affordable, easy to use and sturdy! I also have a great recommendation for Assisted Pull-up Bands & Liquid Chalk!
You can Check them out by Clicking here
The Mountain is YOU!
I am obsessed with this book! All about self sabotage and how to conquer it! It's an easy read!
For any of my COACHES on here! STOP USING excel Spread sheets! I've been using TrueCoach for my clients programing since 2018 and its a GAME CHANGER
CLICK HERE to try it for 14 Days FREE and get $50 off your first month if you decide to sign-up!
I have Bunions...gross right? These toe spacers are great! I wear them every morning to help keep my toes in alignment and prevent and other issues! Its basically like a retainer for your toes!
Get ya Some Toe Spacers
Red Light Therapy!
Here is the Red light I am currently using! I will post more on benefits soon!
I particular use it to help with my circadian rhythm! It also has anti-inflammatory and anti aging properties!
USE CODE: ANGELAGARGANO