What is: metabolic conditioning?

on some of my posts for workouts and finishers you'll see hashtags for #metabolicconditioning or #metcon (its abbreviation). and you may be wondering, what the heck is that?

 well let me tell you!

the most simple definition is that metabolic conditioning is basically workouts that are structured around increasing the storage and delivery of energy for any activity. and what the heck does that even mean? WELL when you start exercising you are making your body more efficient in using energy (which is why you get faster and stronger, like, the workout you did from your very first workout would be much easier if you did it 6 months later). Metabolic conditioning are  workouts designed to increase your strength and metabolism fast and efficiently; think HIIT (high intensity internal training) or CrossFit or circuit training. Metabolic conditioning is a lot of compound movements (squats, deadlifts, pushes, and presses) in a compact time frame with minimal rest periods. This not only increases your strength, but also your cardiovascular endurance! 

and WHY should you be doing them? 

to be honest, for all the reasons I talked about above!

want to get strong?  

metcons! 

want to increase your cardio?  

metcons!!  

 don't have a lot of time!? 

metcons!!!  

now that I've answered every easy question, seriously, metabolic conditioning is a time efficient way to get it all done! 

They're highly versatile exercises that can incorporate just about any piece (or no pieces) of equipment that you have. They can be just a few minutes or longer if you need/want. 

would I do a metabolic conditioning workout for every single workout that I do?  

Nope! They are usually pretty high intensity and will wear your muscles out and will make you sore, so you should definitely let your body rest and recover between high intensity sessions.

But it is a genuinely great type of workout to add into your training routine on a regular basis! Maybe add in a EMOM (every minute on the minute) or AMRAP (as many rounds/reps as possible) at the end of your training session to really push yourself at the end of a workout or maybe have a conditioning workout day!   

And it depends on what your goals are too! Like, if you're training for a powerlifting meet... Maybe metcons won't be a regular occurrence in your regimine. And if you're specifically training for events, specify your equipment or the conditioning to that! 

SO what are some metabolic conditioning workouts?  

Any movement can be transformed into a metcon workout! It's all about rests and sets! 

Try this one on for size: 

AMRAP (As Many Rounds as Possible) in 10 mins

use a pair of kettlebells or dumbbells (or both!) 

goblet squat × 10  / renegade rows × 10 / lateral weighted lunges × 10 / overhead press × 10 / mountain climbers × 20 

if ya do it, let me know how many rounds you got on my Instagram or my Facebook page! If you make a post about it, tag me so I can share!  Or send me an email over at tiffnessfitness@gmail.com!  

And check out any of my social media for regular workouts that you can do! 

If you're looking for more specific training, drop me a line and let's get you set up with a program that's suited for your needs! I do in person and online training!  

And if you're around, come check me out over at Edge in San Marcos and take a kettlbell class with me on Wednesday at 4 pm and/or Friday at 7:30 am!  

Tiff's Tips: Create a Fitness Community

getting fit is not easy. changing your routine and your lifestyle and making time for things you don't necessarily enjoy or want to do everyday.

so how do you keep going on the days that are tough? 

by creating a fitness community for yourself!

now what is a fitness community?? 

a fitness community is simply a support system for your health and fitness goals. 

you can create this a few different ways!

1. first (and most obvious) way is with your family and friends! get them in on your fitness! have them workout with you. or even just remind you to get up and go to the gym. or get healthy recipes to share. or you can create fitness challenges between your friends and fam so you can all feel a bit healthier. maybe you can go on walks on your lunch breaks with your co-workers! the possibilities are endless. 

2. go to workout classes at your local gym and create your own in-person fitness community! people who go to workout classes are some of the most consistent gym-goers! if you start going to classes regularly you will definitely start recognizing people and make friends and they'll notice if you start skipping classes regularly! 

3. get a trainer! they'll keep you accountable AND will tell you what to do when you go to the gym so you have no excuse to not get it done. they will support you and make sure you are going to hit the goals you set for yourself. (btw, hiii! i have in person & online training available!) 

4. fitness app communities! there are about fifty trillion different fitness apps out there right now, and with that, SO many people on them and that means that there are SO MANY people you can connect with. FitBit has challenge boards, Nike Run Club allows you to get people to cheer for you while you run, MyFitnessPal has forums to meet people. Just to name a few, because there are honestly too many apps for me to even keep track of. Find the one(s) you like and make friends on it, so you have an awesome virtual support system. 

5. facaebook group communities! just like apps there are even more facebook groups. if there is something you like on the internet, there's probably a subgroup of those people who are also exercising. seriously, check in those groups if there is a fitness based subgroup or just search for it. you already have one common interest, might as well add fitness into the mix! 

6. instagram communities! instagram has become my favorite for my fitness community. just by searching through a hashtag you can find so many people who are interested in the same kind of fitness you are. instagram has an AMAZING fitness community and you can find so many people going through the same thing you are. and instagram is great to use as a log for your gym days and/or for your food. it's a great tool to use! 

so there ya have it. 

having some people from ALL these groups is definitely ideal, but sometimes that's just not reality for all of us, so even if you can't get your friends and family to get involved in your health and fitness lifestyle changes you can find people all over the place to help you be as successful as possible!

want more support? contact me on my instagram or facebook or email me at tiffnessfitness@gmail.com to find out about getting in on a personalized training program!  

fitness myth buster: weightlifting makes you bulky

there are SO many outrageous myths about fitness out there, and today i'm gonna tackle one of the big ones...weightlifting makes you bulky. 

to be honest, i kind of forget that this is a thing that people still think because most of the things i read and follow and surround myself with is fitness related and this is something that i feel like gets repeated over and over again.. . and i don't want to beat a dead horse...but i STILL see being said.

I get it a lot while i'm doing fitness consultations, meeting potential clients. Usually someone saying they want to get "toned" and lean out but "don't want to get bulky!!! so i don't want to lift too much weight!" and i have to explain to them that lifting weights won't make them bulky. 

so here it is: weightlifting will not make you bulky. (unless you are working insanely hard to BE BULKY). 

(side note: WTF is bulky?? like how does one define "bulk???" it is different for everyone i've talked to!) 

so what does weight lifting do for you??

• you'll burn more calories throughout the day ~ when you are weight lifting you are building lean mass up in your body and lean mass uses more calories throughout the day. 
• you are not making your body bigger, you are shaping your body ~ adding weight training into your workout routine is exactly how you get the "toned" looks that everyone asks how to get! 

important factors to remember: 

• every body is going to react differently to weight training ~ we are all different people (yes, shocking brand new information!!) and so our bodies will react and adapt differently to adding resistance training into your workout routine. this DOES NOT mean that you're going to be bulky... it just means your results are not going to look the same as someone else following the same/a similar training plan. 
• you are training for the results you want ~ look, if you want to be lean and strong, that's what you work towards, if you want to get big AF, that's what you make your program work towards. 
• to get big, you have to EAT big ~ have you ever seen those big bodybuilders? they are eating A LOT, like, all the time. you have to eat SO MUCH to build and fuel those giant muscles. 
• it takes TIME ~ you are not going to wake up the morning after a strength training session looking like Johnny Bravo. people work their entire lives to get that strong. 

Some bonus benefits of strength training: 

• new types of goals: with my clients i try to make a few different types of goals, and one of the best kinds are strength training based goals. it is a real boost when you hit a deadlift or bench press PR and really keeps you moving towards your goals
• confidence boost ~ hitting goals and lifting weights you haven't before is such a high. it's a great motivator and will keep you working towards more goals at the gym.
•  get better at life ~ strength training helps you perform better at the gym, but also is gonna help you be better at getting through life. you'll be stronger and functionally fit so you don't hurt yourself going throughout your day.

SO here it is: 

go strength train! 

start with the basics and build those muscles! 

need some help to get started? i have training available- just send me a message and we can get you going! email me at tiffnessfitness@gmail.com or on instagram or facebook!