Let's talk shop about how to make the best of your training sessions, whether you train at home or in the gym!

I did a Facebook Live the other day on 3 things that I want you to make sure you are doing so that you're getting the best out your training sessions.

I touched on 3 points in the Live, which you can check out here.

Here's a quick recap, and I will be sharing on favorite things to help you with your gainz in the gym!

1. Warming - up: This one is so important to me and for my clients. I see so many women and men walk into the gym, load up the bar and start lifting - no warm-up sets at all.

It's important to warm up before you Lift. It preps the body and gets it ready for the movement at hand. If you have been sitting all day and walk into the gym and throw 60-75% of your max for Squats on the bar and start getting it in, you may be in for not so good feeling squats.  Even if it’s just 5 minutes, do some Spiderman lunges - see the video here.

If you truly don't have time, at least, doing some bodyweight movements in a mini circuit so that you don't feel tight and such.

2. Wear proper footwear!

This is another biggie. I talked about this before, I believe. I was squatting in a running shoe regularly and started noticing my knees - they were achy all the time. I finally got my behind in a training shoe, my squat improved, and my knees stopped hurting.

A training shoe is one that is flat, not squishy; basically, it has no give.

You'll want one that is:

- Flat, little to minimal heel - if they do have a heel they should be Lifting shoes or called squatting shoes, and those heels will be hard.

- Stable

- Strong/sturdy base - no compression or squish

I watched someone the other day doing squats, which is what prompted my FB Live. Their knees were caving because of the shoe - it was a running shoe, of course.

Running shoes are great for running, cardio, walking, but they are not great for the Lifting of the Things.

Now, you know I won't leave you without the type of shoe to train in!

- Chucks are my favorite, especially for deadlifting days. They are inexpensive! I love having multiple colors.

- Nike Free's

- Minimalist shoes like Vibram Five Fingers. New Balance also has a minimalist type shoe.

- Squatting shoes (lifters) - I really only use mine on Barbell Back Squat day, they aren't really a shoe that you want to walk around in the gym for the rest of your training in.

- Barefoot is a great option as well. As long as your gym doesn't mind, or if you are training at home barefoot. When at the gym, just kick your shoes off with, your socks on, of course, to do your Squats or Deadlifts, even your lunges.

You'll notice a difference right away once you get in a proper training shoe or training barefoot, if you haven't started already!

3. Where to look when Squatting?

Definitely not up at the ceiling, my friend. Forget what your high school gym teacher said, or the bro at the gym. Looking up puts a lot of strain on your neck and back.

When you’re Squatting, no matter the style, you want to keep your neck/head in line with your torso. Never ever crank your neck back. I always tell my clients that I don't want to see any wrinkles in the back of their necks.

So, you'll want to find a fixed point on the floor in front of that feels comfortable for you - it will be more of diagonal angle - not straight down or between your feet. You can also look straight ahead!

Doing this will keep everything in great alignment!

My last tip to get the best out of your training sessions is to keep a training log to record your workouts.

Using a training log is great to see where you started and where you are now. You'll get to see the weights that you have used - it's just an excellent way to gauge your progress with your lifts - you know, a Non - Scale Victory!

It's just so empowering/encouraging. I have training logs all the way back to 2012. I love looking back to see where I came from and how much I can lift now and how many more push-ups I can do now.

So, let me know if you have these covered by replying back to this email or let me know what you need more clarification on!

Thanks as always for letting me take up residence in your inbox! I hope you have a fantastic week!

In Strength,

Xo

Candace

P.S.

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