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Show highlights include:

  • The counterintuitive way preparing for your goals makes it harder to achieve them (2:03) 
  • The simple “Already Ready” mindset shift that frees you from your fitness and health purgatory (especially as the holiday season approaches) (4:41) 
  • The “Periodization Process” for crushing both your short-term and long-term fitness goals in record time (7:04) 
  • How understanding the 3 key phases of exercise motivates you to get off your couch today (8:59) 
  • Why waiting until January 1st to start attacking your fitness goals is the single biggest mistake you can make (14:24) 

If you want all of my best fitness and nutrition tips to help you achieve your fitness goals faster with less hassles, join my new Full Send Fitness and Nutrition coaching program for just $9 per month at https://fullsendfitnesscoaching.com 

Every month, I host a different 30-day fitness challenge to help you burn fat faster. If you’d like to join our next 30-day challenge, go to http://fullsend30challenge.com

If you need a one-on-one nutrition coach (without strict dieting rules), I have 2 spots open for clients. You can take one of those spots here: https://coachkatiedanger.mykajabi.com/.  

If you’d like to book a Discovery Call with me so you can hit your health and fitness goals faster, book your appointment at http://talkwithcoachkatie.com

If you’d like to implement a mobility routine in your morning routine, you can check out the free guide I created for you here: http://mobilitywarrior.com/

If you’re interested in taking supplements, but don’t know where to start, head over to http://yourfitnesssupplements.com and get your own personalized supplement assessment. 

One of the most underrated ways to train your body is with bodyweight movements. That’s why I created the Bodyweight Muscles Training Program. You can have great workouts without needing a barbell or a gym membership. You can grab your free copy of the program over at http://bodyweightmuscles.com

If you’re looking for a leg day workout plan that is perfect for beginners and those with bad knees, go http://LegDayWorkout.com to get your free workouts. . 

If you’d like to try any supplements mentioned in today’s show, head over to https://RedHNutrition.com to find them. And you can save 30% on your first purchase with the coupon code CoachKatieDanger at checkout! 

If you’ve already purchased supplements from Red H Nutrition, then use the coupon code Podcast20 to save an additional 20% on your future orders. 

Or if you need help creating a supplement program, send me an email at  Katie@CoachKatieDanger.com and I’ll be happy to help you. 

If you’d like to join a group of Everyday Athletes like yourself, join our Facebook Group Everyday Athletes Worldwide

And make sure to follow me on Instagram at https://www.instagram.com/coachkatiedanger

Read Full Transcript

Hello athletes, welcome and thank you for tuning into the Coach Katie Danger Podcast recorded live from Omaha, Nebraska. I'm your host, Coach Katie Danger, U S army veteran, fitness coach and founder of Red H Nutrition. Here's a fact for you, 99% of us are not elite athletes. We're individuals from all backgrounds, juggling life priorities, including jobs, our families, their needs, and trying to find time to take care of ourselves every single week. When you tune in, I'll be discussing clear, concise and actionable strategies you can use to get the most from your fitness, nutrition, and mindset. So you can optimize your life without compromising your time. So athletes settle in and get comfortable. I'm here to educate, inspire, empower, and entertain you to help you enjoy the unique fitness journey that you are on.

(00:52): Hey, Hey athletes, what is up? It is coach Katie danger. And thank you so much for joining me for another podcast episode. I just love sharing this time with you. I do want to let you know that for the next month. So it is just to start in November here as I'm recording this live. It's November 8th, actually it's a Monday. I'm going to be taking a month off from podcasting. So there will be a hiatus of at least four weeks as we enter into the holiday season, because I have a lot of stuff I'm launching for January 1st. And then I'm getting some things in line for black Friday with ready to nutrition. So the supplement business, the coaching business, I'm just incredibly busy. And I want to make sure that I can put all of my eggs in one basket rather than, you know, always flying all over in many different directions.

(01:40): So I decided to take a month off a little hiatus. I'll have lots of awesome content coming for you in the new year. So when January hits come back, check the new podcast. You're going to love it. But this week. Yeah. So here's what we're talking about. It stems from some conversations I had when I was a level one CrossFit coach here in Omaha, but I want to talk about, get started. Now don't wait. There is no reason to prepare, to be prepared than to start. You have to start. Now everybody's a beginner at some point, literally, everybody think of the people that you know, that are experts in things like if you love CrossFit, okay, rich Froning. If you think of football, Patrick mull, Holmes, a basketball, LeBron James, right? We have these people that are really great at what they do, but they were a beginner wants to like, they didn't just come out of the womb, you know, scoring triple doubles, every single night, winning national championships, whatever the, I guess, cumulation of expertise is in a certain area.

(02:45): Nobody's just born that way. Yes, of course. There's always nature versus nurture. And then what you're genetically capable of. But the bottom line is if we're just talking hobbies and fun things and losing weight, gaining muscle, everybody can do that. And that just takes a mentality of getting started, not waiting and knowing that you're going to learn a lot in the process. And the longer that you hold off preparing to prepare, well, the less time you're actually spending in the trenches learning what you need to learn. But this all comes from conversations. I'd have when I was coaching CrossFit. So we'd like run these Groupons or new year specials and you get somebody who does the first intro class. You walk them through the class, they love it. They've obviously got to workout. And then of course you go to that sales portion. You're like, what did you think of it?

(03:36): Do you want to join? They're like, oh, I had a great workout, but I'm just not fit enough to do this yet. So I'm going to actually sign up for a planet, fitness membership and get in shape and then come back when I'm in shape. And I'm like, it doesn't make any sense. That is just a contradictory. So you're telling me you want to go get in the shape. So then you can come get in shape. And I get it. That perspective comes from at least when we're talking in the CrossFit context, you know, we're talking about, they look at that. They're like, oh gosh, well, there was no way that I could do that. Like, I haven't even done this yet. Okay. So you have to change the perspective. This applies with anything that you do. If you want to be a writer and you want to write a full, like, let's say fiction novel, but you're like, oh, well, I'm going to start, you know, I'm just going to start writing maybe X, Y, or Z first and get my feet wet.

(04:24): Or maybe I'm only going to do online blogs because it's safe. And you're like getting ready to get ready. Well, you are ready. You're ready. And you need to get started now. Absolutely. You need to get started now, especially as we are having this conversation, I'm recording this podcast. We're just getting into November. The holidays are going to be here before you know it. And then you blink it's January 1st and you're like, oh my God, I need to get back on track. And that's kind of where that new year's resolution always stems from is people just let everything go to for like the next two months, Thanksgiving, Christmas. Oh, I'm just too busy. Oh, the kids. Oh, presence. And you don't take any time for yourself. And that's the thing about being ready when you always are preparing to be in ready. Life is always going to hand you something else.

(05:08): And unless you put that getting started on your goals, taking that first step until that becomes a number one priority, you're always going to be in this purgatory, this limbo of frustration of, Ugh, I'm just, I'm still not ready yet. There is no getting ready. If you've got a goal on your sight set on a goal, you have to get started. And here's the cool thing. Since we're talking about fitness here, like I'm only going to stay in my lane, right? I'm not going to talk about being the best investor or being the best writer. I'm talking about reaching your fitness goals, whether that's losing weight or gaining muscle, this is what I'm good at. And any coach worth their salt should be able to tell you that in a very kind way, that waiting to get ready to before starting on a program is silly.

(05:53): You need to get started now. And here's why though, when we, as coaches are planning, training phases, we program in a prep phase, like a base training phase. And this is where that concept of periodization comes in. And you might've heard of periodization before. So you probably know what training you're going to be doing tomorrow. Right? Like if I asked you, you know, what are you training today? What are you trained tomorrow? Most people like, oh, you know, I'll be doing this or I'll be doing this. But if you ask them, well, what are you going to be doing five months from now, deer in headlights? Like, what do you mean five months from now? What the hell are you talking about? This is where a period eyes plan periodization moving you through key steps of training and preparatory built in preparatory phases. So you're ready for the next step.

(06:42): This is how you plan ahead. You blend the right amount of intensity, volume, recovery, and progression. So you can reach your peak when you've put in, you know, your, your timeframe or maybe you've got a race that you're setting your sights on a lot of people when they make weight loss goals, or like I'm going to lose X amount of pounds in six months. So you could build a period ice training program around that goal should also be realistic. In coaching terms, you'll see micro planning and macro planning. Micro is like day to day, maybe week to week. But then macro is that longterm. And that that's where periodization is this macro planning. It's putting all of these pieces of a training plan together, and several chunks that focus on improving different aspects of your fitness rather than trying to hit everything at once. Right?

(07:26): So we're building tiny little skills along the way. It applies to any, any sport, any fitness goal, weight loss, muscle building, any goal that you have in fitness, this concept of periodization applies to, and then it completely negates your argument or anybody's argument of, I need to prepare to prepare, to get ready, to be ready, et cetera, et cetera. Right. So when I design a training plan, periodization is the first thing I think about, even if this person perhaps comes in as a professional athlete in that sport already. Hey, I know, and you know that I talk a lot about using supplements on your fitness journey and reaching your full potential, how I believe they're integral pieces of the puzzle to reaching your best self and best fitness results. But do you know how supplements fit into your plan? Do you know what to take for your goals and how much of a supplement you should take if you've ever had any of those questions and you want to know how supplements can work for you and your goals, go to your fitness supplements.com and take the free free, free three point personalized supplement assessment.

(08:30): And with just a few questions, you'll have a complete personalized supplement recommendation in less than 60 seconds. You'll know more about how supplements fit into your fitness goals. What's safe and what's effective and perfect for you. So type in your fitness supplements.com in your internet browser, take the free assessment and get on the fast track to your best fitness results.

(08:55): All right, so this applies to any aspect of any sport. So it's really awesome, but the whole purpose of this podcast is I want to take you through some of those key training phases and how this can help you understand that, okay, you're right. I don't need to prepare to be ready. I'm ready. Like I got to go because this plan is going to take me from point a to point B to C to D all the way to Z. It will say here's some key training phases. We do have a prep phase, and this is where everything begins. This is all about preparing your body and your mind for regular training. Typically it's like four weeks long. And during this time you're getting off the couch, you're starting to build some training momentum. You're taking moments after moments after moments and every two to three moments.

(09:39): Guess what? Now you have momentum and that's what we're doing here. Racking up consistent regular workouts. I love this phase because it's basically guilt-free. You can miss a few sessions. It's not the end of the world. This is just you getting used to working out. So that's the prep phase. So prep phase, we are preparing you the first phase is prep phase. So that's why don't wait. Get started. Then we move into the second base phase. This is usually the longest, longest period of periodization. Like it's 12 weeks long, about three months. And once you've done those four weeks of prep training, now we move on to base and it's basically been described as like an Egyptian pyramid. You have to have a very broad base that way you can build a higher peak on. So if we start really honing in the skills and the focus on training and making sure that your sessions, your workouts, their food and things are quality, we can build a very, very strong foundation so that we can build a very high peak essentially saying the stronger foundation we build, you know, the sky's the limit we're focusing on increasing general fitness here without interruption of any of your normal daily life tasks.

(10:48): The base phase is important, but it also fits into your life. Now, if you've got some sort of race or goal, let's say like bodybuilding, a run, maybe a bike race, or something like that. This is where kind of build phase comes in. And then if we're talking about weight loss or building muscle specifically build phase is where things are fine tuned for fat loss or for building muscle. We might be looking at key workouts. You know, we're focusing on heart rate training for losing weight, or we're focused on high intensity interval workouts with less rest for building muscle. We scheduling key workouts, we fine tune the diet. And it's a great way to build confidence because you've built the skills you built the foundation. Now let's really see what you're made of, and let's put all those new skills to test. And then there's, there can be a peak phase.

(11:42): And this generally comes as we get towards the end of your specific training program, your weight loss program, or your muscle building program, the length, this is a smaller phase. This is kind of, Hey, we're, we're zoning things out, maybe one on a cut. Maybe we went on a book and have to kind of pull you back into reality. It's like, okay, we don't need to be as strict. We change up the dial a little bit. We change up some workouts. Maybe you get some longer rest days and have more intense training. You know, just all kind of depends on what the end goal here is. But the peak phase, the peak phase is it. This is where maybe you test, like if you're gonna run a race, you do another pace test. If you've been tracking your body metrics, body fat, muscle mass, maybe you go and get an InBody scan.

(12:23): And we see what those actual percentages have increased or decreased to, depending on your goal. So peak phases, it, this is like where all your hard work comes to a peak, we track progress. And then we assess, okay, you know, where are we go from here? Is it time for a rest period where you rest and recovery, you kind of reevaluate what your goals are. And then you talk with your coach and you go from there. So that could be a transition phase. Not everybody goes through a transition phase kind of depends on how your base building and your peak phase one, but transition can just be that off period. You know, if you were training for a race and you put in 1224, maybe 36 weeks of training, take some time off like two to 12 weeks just to relax and recover. Especially if it was intense training, you know, your, your body might need a little bit of a reset.

(13:08): It's always important to do that. So you can come back fresh into an, a new training program, no matter what you're doing. So that's why I love periodization because there's different phases and different training and eating protocols. And even the way somebody's coach changes as they go through those phases, the prep phase, the base phase building peaking, and then determine where are we going next? Are we going to take some transition off? Are we going to reevaluate our goals and see what we're going to go? This is why there's no reason to ever wait on your goals because in and of itself, a training program, no matter what it's for, for a race, for a run for a triathlon to lose weight, to lose 30 pounds to build muscle, whatever it is, periodization applies. And you're always going to start out preparing for another phase.

(14:01): So you're preparing as you go along, there's no reason to wait. There's no reason to prepare on your own. There's a reason to assume you know what to do. If you're ready to reach your goals, you just got to say, all right, enough with this, I'm all in dive in the deep end. It's not as scary as you think. I promise you. I've dove in the deep end. A lot of times in my life. And it's been scary every time, but then it ends up not being as scary as I thought it was. So as we enter into the last month, month and a half of the year, don't wait to get started until January 1st get started today. Like right now, like right, when you turn off this podcast or you get to where you're going, or you shut off the TV or wake up tomorrow morning, get started.

(14:44): And if you need help getting started with anything, especially if it's fitness related, that is my bread and butter. That is where I shine. I love helping people reach their goals and realize what power they have to control the outcomes of their life. That we are not subject to the context and the circumstances we surround ourself with unless we choose to be. So send me an email. Katie@Coachkatiedanger.Com. Let me know what you're trained for. Let me know what your goals are. I'd love to point you in the right direction. Maybe it's working with me. Maybe it's working with another one of my coaches in my network, but nonetheless, I'd love to hear from you. So send me an email. Katie@Coachkatiedanger.Com and athletes. I want to thank you again for joining me for this podcast episode. So it's always awesome. It's a pleasure. I am looking forward to diving into some marketing work and some reddish nutrition work.

(15:34): So like I said, I'm taking a month off of hiatus, but please join me the first week of January. I'll have a great episode to kick off the new year. If you want to follow me in the meantime, check out Instagram at coach Katie danger. You can always email me katie@coachkatiedanger.com or join my monthly coaching fitness group, full send fitness coaching. It's $9 a month. You get a ton of stuff. You get access to me. My brain I'll answer personalized questions for you as well. So it's like having a coach in your back pocket is nine bucks a month. New recipes, every month, new training templates every month, it's well worth your nine bucks. And you can get that at my website, coach Katie danger.com. So joining me today, I would love to have you. We also have a private Facebook group, so we'll get you introduced them to up. Let me know if you guys need anything. I am always here to help you crush your goals. And in the meantime, trust yourself, believe in the process or whatever you do don't ever, ever, ever quit on yourself. All right guys, athletes until next time. This is coach Katie D over and out.

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