What is stability and why is it important?

Stability is keeping your posture at equilibrium, and also being able to keep your joints stable while performing exercises. This is important because without proper stability you will fall over and most likely hurt oneself. Activating your core and strengthening your joints will increase your stability.

What is mobility and why is it important?

Mobility is what gives our body the ability to move freely and easily. This is important because being mobile will help us perform movements to a range without injuring ourselves.

What is the difference between Static and Dynamic stretching?

Static stretches are performed while staying in place in which you are holding this stretch for a period of time. While dynamic stretches are performed in a more active way, hitting multiple muscle groups .

How do I know what weight to start at when lifting?

If you are just beginning your fitness journey, it is best to start at a low weight ranging from 10-20 lbs. The focus is always form first. If you are more advanced you can find your weight by increasing each set until you find the best weight in which you can achieve both reps and form.

What is a "split" workout plan and what is the purpose?

A "split" is when you work a specific muscle group/s per day.

Example: Monday: leg day. Tuesday: back/bi day. etc. This is done for multiple reasons, one being so that the muscle group can recover as we continue lifting the next day. Another one being to maximize muscle growth.

What is a static stretch, and why is it important?

For example: A hamstring stretch. Performed sitting on the ground while touching your toes, and holding that position for a period of time. Static stretch allows are muscles to loosen up, help improve flexibility and range of motion.

What is a "cash out"?

A task/ finisher that must be completed after the workout, before leaving. "Paying your dues".

What is a compound lift, and what are some examples?

Compound lifts involve multiple joints (2-3) being manipulated by muscle tissue at once. Training more muscles at once is more time efficient and helps increase our loads. Some examples are squats, deadlifts, overhead press, and bench press

Is it important to "cool down" right after a cardio workout?

A "cool down" phase after running allows our body to gradually recover. Doing a light jog, or a brisk walk will lower our heart rate, blood flow, and out body temp. This will help eliminate passing out or feeling sick if stopped too fast.

What should I do when I'm feeling sore?

Recovery is key! Making sure you are "cooling down", stretching, and rolling out after your workouts. Also staying hydrated, getting the proper amount of rest, and eating clean will help your muscles recover faster.

Is it beneficial to have "off days"?

Yes, this helps with muscle recovery. Giving adequate muscle recovery time allows the body to "fix" itself. There are limits to how much stress the body can handle, and no "off days" can lead to injury and muscle damage. This can also lead to overtraining .

What are the consequences of overtraining?

The main consequences are increase in body fat, raise your risk of dehydration. lower your libido, and worsen your mood.

What is a progressive overload?

This is a specific style of training which you gradually increase the weight, frequency, or number of repetitions in your strength training routine. These types of workouts will be challenging over time to place greater stress on your musculoskeletal and nervous systems.

What are some benefits from Olympic lifting?

Olympic lifts can be used to improve strength, speed and power. It also boosts the core, glutes, upper back, triceps and grip. Not to mention it challenges you which makes it fun to do!

Is it best to eat before lifting weight?

Our body needs fuel, which carbohydrates is the best source for just that. If you working out first thing in the morning and don't have the stomach for breakfast. A high carbohydrate protein bar is definitely recommended. If you are working out later in the day or can get a complete meal containing carbs, protein and fat 2–3 hours before you exercise, that is ideal.

What are BCAA's?

Full terminology is "branched-chain amino acid". These 3 amino acids(leucine, isoleucine, valine) are essential because our body cannot make them. BCAA's are building blocks your body uses to make protein. Many drink BCAA's to help muscle soreness, and fatigue during exercise.

How do I calculate my lean muscle mass?

Lean body mass is your overall weight minus your weight from body fat.(BF%- total weight= lean body mass).

How do I figure out how much protein to intake?

That's depending on whether you are trying to gain or lose. Either way protein intake can help with both. The average adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day!

What will I get out of The Rookie program?

The Rookie program is designed to break down the mechanics of lifting and increase your cardiovascular health. Learning the proper mechanics during this program will help build your confidence in the gym. Hitting full body circuits as well as full cardio days will have you shreading off all the unwanted fat! Not to mention you will be challenged at the end of your workouts to prove to yourself how far you can actually go!

What will I get out of The Athlete program?

This is a step up from The Rookie program. After putting in the work into your cardio, the focus here will be to add some muscle/tone it up. Movements will be more challenging forcing you to engage your core more, as we also focus more on the accessory muscles. Sculpt and tone!

What will I get out of The All-American program?

This program you will pack on more muscle mass as we keep increasing lift days, reps, and weight. You will also see an increase in the amount of weight able to push, pull etc as we have focus strength days. You will improve in you techniques in movements and form throughout this program.

How will I receive my program?

This is a digital, downloadable product that will be emailed directly to you. Included is a fully developed program (generally 8 weeks) and includes exclusive links to videos with Coach Bravo explaining specific exercises.

Can I buy this for a friend?

Yes you can! You will need to provide your friends name and email address in lieu of your own for them to receive the program.

Program updates

Sometimes a program will need an update, or new information becomes available. Don't worry! If you have purchased an earlier version you will receive a complimentary updated version to your contact email on file.

What type of support will I get with my program?

You can contact Coach Bravo through email with any questions, feedback, etc. You will have Coach Bravo's FULL support/access throughout your journey.