90 Fitness Answers 03 – Should I Do Cardio Before or After Strength Training

90 fitness answers 03 - should i do cardio or strength training first

Long-time Relentless athlete Tara was a great example of building both strength AND endurance!

Let’s get into the training side of our 90 Days of Fitness Questions.  This is another one I get a lot:

Should I do my cardio before or after my strength training?

Well, let’s start by defining what we’re talking about.  Usually when I get this question people are defining “cardio” as long-duration, slow-to-moderate speed endurance work:  Going for a run, bike, etc.  They’re defining their “strength training” as a more traditional weight training session:  Squatting, benching, etc.

For the record, those are not totally opposing activities.  There are ways to develop strength WHILE improving one’s cardiovascular ability, which we do at Relentless, but for the sake of this discussion I’ll keep to those definitions to not muddy the waters too much.

When it comes to combining cardiovascular/endurance training with strength training, the common thought is often that if you do too much cardio you’ll lose all of your strength and muscle.  We’ll actually get deeper into this in a later question, but the answer there is yes and no.

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90 Fitness Answers 02 – How Do I Eat More Protein?

90 days fitness answers - how much protein should i eatYesterday, to kick off our 90 Fitness Answers series I addressed a common question that I get which was “How Much Protein Do I Need?“.

After establishing that most people who strength train are looking at somewhere in the 0.8g to 1.0g of protein per pound of lean or goal weight, the next question I get from a lot of people is:

Holy cow! That’s a lot of protein! How am I going to eat that much?”

That’s a fair question, especially if you’re not used to it.
So here’s some basic strategies to up your protein intake:

1. Eat more frequently/add a snack. If you’re a three-meals-a-day (or less) person, and your target protein ends up being 120g/day or more, you may find that you struggle to cram down 40-50g at each sitting. Honestly, for those of us who’ve been doing it for a while that’s not that big a deal (so it gets better), but at first it can be a challenge. A great way to add some more is to sneak in a high protein snack like turkey roll-ups, Greek yogurt, or something similar. Often you can get in 15-30g in a snack and that’ll take a little pressure off of your big meals. Plus, you’ll feel a little less hungry during the day, so when meal time comes around it’s easier to make good decisions. Continue reading

90 Fitness Answers 01 – How Much Protein Should I Eat?

In honor of there being only 90 days left in the year, I thought it’d be fun (and useful) to answer 90 of the most common fitness questions I get here at Relentless… one per day.  So to kick it off:

Day 1: “How much protein should I eat?

This is one of the most common questions that I get in the gym and that’s why I chose to kick this series off with it.

When it comes to putting together a nutrition plan (or heck, even “just trying to eat better”), one of the first things that people almost always run into is the question of how much protein should they eat… or even what IS a high-protein food, which we’ll handle a little bit later.

When it comes to the amount of protein you’re expected to shovel in, youll find that there’s a couple ends of the opinion spectrum: Continue reading

Be Relentless Podcast Quick Hit 24 – LUCK – What It Stands For

be relentless podcast quick hit 24 - luck - what it stands forLUCK

How often do you hear someone say “So and So is lucky!” or “That was a lucky break for you!”?

Now, there’s definitely some examples of luck or good coincidence, but when it comes from people being “lucky” in fitness, business, and many other facets of life, I’ve found that there’s usually something a lot more to it than a simple alignment of stars and planets, or whatever.

I was listening to a Real Estate Podcast (BiggerPockets) and one of the guests had an acronym for LUCK that I had never heard before.

It really hit home and I think it sums it up. Here’s my hot take.

Links:

Looking for a step-by-step guide to creating your own workouts?  Check out the 1-page Workout Planner here.

Be Relentless Podcast Episode 37 – Four Lessons From the Best-Worst Time of My Life

New Podcast Episode!

Good times, bad times
You know I had my share…
-Led Zeppelin, “Good Times, Bad Times”

It’s funny.

When I get the chance to talk to people who’ve had some success in their life and I ask them about the best (or at least most valuable experience) in their life they almost always point to something that you could consider the “worst” time of their life.

Maybe they hit rock bottom.

Maybe their world fell apart.

Which is terrible.

But it’s also where they learned how to grow, build, and overcome. It turned into a valuable part of shaping them into who they are today.

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Be Relentless Podcast – Monday Quick Hit 23 – Fall In Love With the Process

Allan T worked the process for six weeks, and earned the results!

Let’s be honest. The vast majority of people don’t hit their goals, whether it’s in fitness, business, or life in general.

They end up settling for less.

Now, is it because they’re not smart enough to get to their goals and dreams?

Usually not.

Is it because their goals and dreams aren’t rooted in reality?

Sometimes, but generally not, as most people actually dream pretty small once you boil away the extra.

No, most people fail because the way to their dreams is HARD.

And when it’s hard, they give up.

Why do they give up? Is it because they’ve hit a threshold of suffering that they just can’t manage? Again, maybe, but often times that isn’t the case at all.

They give up because the struggle and suffering that comes with chasing big dreams outmatches their EXPECTATION of what it would be.

So, what’s the answer? Listen and find out!

Be Relentless Podcast Episode 36 – Building Healthy Eating Habits for Busy People

learn to eat better bangor maineNew podcast is up!

Today I’m going to tackle eating to support your body, WHILE still dealing with your busy schedule.  Beyond that, I’m going to go into not just a few tips and tricks (although they’re in there), but also how to build eating better into a HABIT, so it becomes automatic and sticks with you.

Look, we’re all busy.

Between work, family, travel, hitting the gym, and every other activity that life throws at us, you can find yourself eating on the run a lot. Sure, it’d be great if every meal was home-cooked, and you were able to prep everything… but that probably doesn’t happen.

So in this podcast I’m going to break down some tips on eating on the run AND how to make that actually a habit that sticks.

I’ll go over:
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Be Relentless Podcast – Monday Quick Hit 22 – PCT vs RSF Thought, Which One Governs Your Life?

be relentless podcast quick hit 22The Be Relentless Podcast is back!  I’m excited to get back behind the mic and start it up again.  As you may see, I’ve decided to mix everything onto a single website, the primary Relentless Strength Training site.  If you’d like to go back and listen to old episodes of the podcast (which I’d appreciate) then you can get them on iTunes OR on the original Be Relentless Podcast website, which isn’t going anywhere.

On to today’s episode!  (and yes, I know this is a Monday podcast coming out on a Tuesday, but technical issues…)

Problem-Centered Thought or Relentless Solution Focus…

Which one governs your life?

If you’re like most people, that’s Problem-Centered Thought (PCT). Dr. Jason Selk, author of “Exective Toughness”, instead would have you focus on a Relentless Solution Focus (RSF).

At Relentless, and not just because of the name, we have made this a cornerstone of our Relentless Mindset program. If you’re looking to start turning the ship around, even if it’s inch-by-inch, then you need to be focused on your RSF.

Links Mentioned:

Looking for a simple, easy-to-follow flow chart to design your own Relentless-style workouts, for free?

Grab our 1-Page Workout Planner here!

Relentless Family Spotlight – Keith Weiland

relentless strength training personal training bangor maineThe hard part about having such a loyal and long-lasting gym family is that eventually life changes and people move.  So sometimes you lose great members because of a job change, relocation, etc.

Unfortunately, that recently happened with Keith.  He joined up with us several months ago and immediately brought a fire and personality to the gym like no other.  I’ve often said that the best part about Relentless is the soul of the community, and nobody latched right on to that like Keith.

We’re sorry to see him go, but wish him well on his new ventures!

Name:
Keith Wieland

How would you describe your situation before joining, and what did you want to change?
Getting older and realizing I was deconditioned. Desire to feel better, move better and improve my psyche.

What were you most apprehensive about?
My apprehension was mostly fear of failure.

What is one of the first things you noticed after starting?
That the staff were all very helpful and engaged even during the busiest times. Friendly banter was a great motivator for me personally. The “ribbing” was essential to my progression, Isaac, Rob and Patrick are masters of this art form.

bangor maine personal trainerWould you take a second to describe how you are now and what’s changed?
My motivation to stay fit has changed for life I believe. When I reflect on where I was when I started compared to now it’s surreal. The few days before I left town I actually had the gumption to challenge the 405 DL club. Though I didn’t get there I was glad to have even considered the challenge.

What would you say to anyone who was thinking of joining?
Just get after it and join Relentless!! You won’t regret it. I’ve been going since December and wish Relentless could relocate with me. I appreciate the men and women of Relentless and the men and women that put the effort in every day. I’m grateful for my time with Isaac and the crew! Thanks for crossing paths with me. Peace.

Looking to get started on your fitness journey?  Drop us a line here!

10 Steps to a Lean, Fit Body – Part 3

strength and performance training bangor maineTime for the third and final installment of the 10-Step Checklist To Build A Lean, Strong, and Healthy Body!

Building a lean, strong body doesn’t just happen in the gym and the kitchen. Today we’re going to tackle some of the “out of the gym” parts of the masterpiece-building equation. This is the often-neglected stuff that can make or break your success!

If you happened to miss Part 1, check it out here.
If you missed Part 2, check it out here.

On to Part 3! Continue reading