My favourite thing about you is your commitment to continued learning. I get so inspired when I see someone who could just stay where they're at and do the same stuff over and over but choose to grow and get better instead.
Wow, so informative and so useful! I really like how you blend "doing what feels right" with actual thought-out, intentional programming. I'm a beginner at gym and this video is very much appreciated. :)
I loved this so much! I really appreciate the transparency on how much you lift and how you approach overload session-by-session. I haven't seen a youtuber go through a program with that transparency before and I love it
Hi Justina! New subscriber here, though I've been watching your videos for a while. This is a really helpful and interesting video! I have some pretty severe chronic health issues, but (in part, thanks to you) I've recently started thinking about how I can be more strategic in the way I do movement, even though I have limitations. I can't lift weights in the gym or go for a run, but I have been trying to be more mindful when I'm walking or getting up off the floor---and paying attention to my posture and which muscles I'm using to support myself in various positions and movements. I'm noticing a difference in my flexibility and fluidity of movement. I'm thankful for the concepts from your videos that I'm able to apply to my unique situation! Thanks for sharing your knowledge with us. - Hannah
I feel like there should be some kind of award for a progress video that focuses on actual strength gains and doesn't end with a body check or a weigh in 🏆But there isn't so I guess you just get a big Mahalo from me. Loved this and would LOVE the Kinstretch video!!
This is so awesome! I have to say, I'm really enjoying your programs - I finished the kettlebell program, and I'm going to do the strength for posture program next! I feel like your programs help me to be a bit more consistent - now I just need to work on my nutrition 😅
Well done! Believe it or not, doing a very similar pattern to you: full day, posterior day - pretty similar to your pull day, anterior day - similar to your push day. Been doing leg training 3 days a week as compared to 1. Paying tremendous benefits, but 3 full leg workouts a week would be a bit much. Also have a tweaked shoulder so not doing overhead press often; 1 side and 1 read delt exercise to keep going. Well done 😊
On seated rows, I could never get good mind muscle connection with the narrow grip handle either. I switched it out to using a wide grip attachment and that gave me the range of motion needed to actually engage my muscles the right way. I don't know if your gym has different handles but if they do it might be something to try! Obviously the single arm variation is great too.
Love the content! Seeing videos of yours like this really helps reduce the stress about picking the "right" program and I appreciate that so much! Curious if you made any intentional changes to your protein intake during this time? My current trainer implied during my last session that he thinks I have "hit my limit" on improvement and need to increase the protein to see more gains. I am just under a year into training and was feeling like my progress was slow and steady up to this point (especially since I am losing weight at the same time so I expect the calorie deficit to slow down my gains a good bit). I really don't want to spend time "monitoring" the amount of protein I am getting, but I want to keep seeing progress. So just curious if this was something you took into consideration with these goals. Thank you for sharing!
I’ve focused on it in the past but not really anymore because I have my nutrition down pretty solid. If you’ve never tracked it before, it’s definitely helpful so you understand what you’re taking in.
I met with a trainer this week and we set a new program for the coming weeks. They suggested instead of doing cardio then strength, I might benefit by chopping my cardio in between my strength stuff. And then we switched up the strength stuff a little. It's been around two months since I started and I now have tiny muscles on my arms and shoulders 😂 and I noticed my lower legs have shrunk. They make me giggle
I''d like to ask you a question. I've been working with kettlebells for a while now, find them really fun and challenging. I'm at a point where I can definitely max out my 26-pound kb (12kg) for deadlifts. I've been using two kb (26- pound and 17- pound) with DL, using an off-set approach (changing sides in every set). It feels really good. What weight would you recommend buying, as a progression now, for deadlifts as well as swings? 26 pounds for swings doesn't feel bad but I wonder if with a heavier kb you actually get to work better on technique as well (using momentum). Still working on snatches with the lightest one, though😂 Those are hard. Thank you so, so much for your amazing quality content and all your work!❤
Thanks for sharing your journey and being open about it. ❤ I do have a question regarding weight used. Whenever I do side lunge stepping out with my left leg, i feel stronger as compared with my right. I could use weight but on my right side not so (feel funny on my knee). In this situation do you recommend using weight on my stronger side (left) or none at all to achieve a more balance strength?
Hey! I would first check your form on the side where the knee feels funny. I’m always happy to give feedback! If your form is solid, maybe try a lateral squat rather than lunge and see how that feels. If it still feels funky, I would recommend either swapping the exercise or doing bodyweight for both sides since we don’t want to feed the imbalance. I hope that makes sense!
Totally valid! There are definitely ways to progress exercises a bit each week and I’ve talked about that in a few videos (I’ll link one below.) this is also what I do in all of my group classes each week online! th-cam.com/video/KwvKUUdj5ic/w-d-xo.htmlsi=R-LNVgqReO4_IlQC
Great video as always! When you do like "3 x 8-9-6", is that planned or is it just what you ended up being capable of doing? I always struggle with planning and taking notes of my workouts because I am terrible at actually knowing how many reps and sets I will be capable of doing. I don't really know what to do when a set is a lot easier or harder than I expected. How do you hande those situations?😅
I have a wrist broken in multiple places that I never got casted and will never heal now. I feel so discouraged about even attempting to go the gym because so much involves the wrist. Is there any hope for me?
@@JustinaErcole yea I can’t fix my wrist I wanna fix my body and get in shape but I don’t know how to do exercises that don’t involve my wrist. I guess that’s more what I’m looking for- is there a way to build up fitness without using my wrists
And the best way to figure out what you can handle is by working with a PT. I can't give any recommendations because I don't know your specific situation. It would be entirely unethical.
What would you recommend for someone new to fitness? I want to lose weight and add muscle definition but I really haven't worked out since high school gym if you even count that lol.
Two suggestions: 1) I have a free 8 week program with Boostcamp designed for beginners in the gym. The link is in the description of every video. 2) Choose literally anything that gets you excited to go workout! You can't really go wrong when you're new :)
@@JustinaErcole I do not have a gym membership, would the bootcamp work at home? I only have a yoga mat and some lightweight dumbbells I've been thinking about getting a gym membership for awhile, would probably go to planet fitness. Maybe this is the push I need to finally join!
Logically I know that if you do things more than once you will get better and there will be changes, but emotionally I am blocked and cannot accept it lol which makes it hard to continue It is very helpful to see it all laid out like this
My favourite thing about you is your commitment to continued learning. I get so inspired when I see someone who could just stay where they're at and do the same stuff over and over but choose to grow and get better instead.
Thank you!!
Wow, so informative and so useful! I really like how you blend "doing what feels right" with actual thought-out, intentional programming. I'm a beginner at gym and this video is very much appreciated. :)
I’m so glad you found it helpful!
I loved this so much! I really appreciate the transparency on how much you lift and how you approach overload session-by-session. I haven't seen a youtuber go through a program with that transparency before and I love it
I'm so glad you enjoyed!
Hi Justina! New subscriber here, though I've been watching your videos for a while. This is a really helpful and interesting video! I have some pretty severe chronic health issues, but (in part, thanks to you) I've recently started thinking about how I can be more strategic in the way I do movement, even though I have limitations. I can't lift weights in the gym or go for a run, but I have been trying to be more mindful when I'm walking or getting up off the floor---and paying attention to my posture and which muscles I'm using to support myself in various positions and movements. I'm noticing a difference in my flexibility and fluidity of movement. I'm thankful for the concepts from your videos that I'm able to apply to my unique situation! Thanks for sharing your knowledge with us.
- Hannah
You’re so welcome! Happy to have you here Hannah :)
@@JustinaErcole Thank you :)
I feel like there should be some kind of award for a progress video that focuses on actual strength gains and doesn't end with a body check or a weigh in 🏆But there isn't so I guess you just get a big Mahalo from me. Loved this and would LOVE the Kinstretch video!!
Thank you!! I’m very intentionally focusing on the numbers on the weights rather than what my body looks like :)
This is my JAM!! I mean all your content is, but whatever. 😂 Can’t wait to see what’s ahead!
So glad you enjoyed!
This is so awesome!
I have to say, I'm really enjoying your programs - I finished the kettlebell program, and I'm going to do the strength for posture program next!
I feel like your programs help me to be a bit more consistent - now I just need to work on my nutrition 😅
I love that!! Thanks for sweating with me 💪🏻
looove this kind of content! i could talk about programming a workout all day, so this was fun to watch😁
I’m so glad you enjoyed!
Well done! Believe it or not, doing a very similar pattern to you: full day, posterior day - pretty similar to your pull day, anterior day - similar to your push day.
Been doing leg training 3 days a week as compared to 1. Paying tremendous benefits, but 3 full leg workouts a week would be a bit much.
Also have a tweaked shoulder so not doing overhead press often; 1 side and 1 read delt exercise to keep going.
Well done 😊
We’re workout twins!
Really great video! And I would love to see a video about Kinstretch.
Noted!
Seeing your workouts is really validating. I only have time for 4 movements per workout most days.
And if you can really make the most of them, that's all you really need!
Justina, love you so much 🎉❤😊 Obsessed with your content!
Thank you Jenn!
On seated rows, I could never get good mind muscle connection with the narrow grip handle either. I switched it out to using a wide grip attachment and that gave me the range of motion needed to actually engage my muscles the right way. I don't know if your gym has different handles but if they do it might be something to try! Obviously the single arm variation is great too.
Great suggestion, thanks!
This was a fun albeit educational video. Thanks for doing it!
Glad you enjoyed it!
Definitely interested in learning more about the kin stretch.
Noted!
Love the content! Seeing videos of yours like this really helps reduce the stress about picking the "right" program and I appreciate that so much! Curious if you made any intentional changes to your protein intake during this time? My current trainer implied during my last session that he thinks I have "hit my limit" on improvement and need to increase the protein to see more gains. I am just under a year into training and was feeling like my progress was slow and steady up to this point (especially since I am losing weight at the same time so I expect the calorie deficit to slow down my gains a good bit). I really don't want to spend time "monitoring" the amount of protein I am getting, but I want to keep seeing progress. So just curious if this was something you took into consideration with these goals. Thank you for sharing!
I’ve focused on it in the past but not really anymore because I have my nutrition down pretty solid. If you’ve never tracked it before, it’s definitely helpful so you understand what you’re taking in.
I met with a trainer this week and we set a new program for the coming weeks.
They suggested instead of doing cardio then strength, I might benefit by chopping my cardio in between my strength stuff.
And then we switched up the strength stuff a little.
It's been around two months since I started and I now have tiny muscles on my arms and shoulders 😂 and I noticed my lower legs have shrunk.
They make me giggle
Congrats!
I''d like to ask you a question. I've been working with kettlebells for a while now, find them really fun and challenging. I'm at a point where I can definitely max out my 26-pound kb (12kg) for deadlifts. I've been using two kb (26- pound and 17- pound) with DL, using an off-set approach (changing sides in every set). It feels really good. What weight would you recommend buying, as a progression now, for deadlifts as well as swings? 26 pounds for swings doesn't feel bad but I wonder if with a heavier kb you actually get to work better on technique as well (using momentum). Still working on snatches with the lightest one, though😂 Those are hard.
Thank you so, so much for your amazing quality content and all your work!❤
I would invest in a 16kg! I think it’s super versatile and a nice profession for you :)
Thanks for sharing your journey and being open about it. ❤
I do have a question regarding weight used. Whenever I do side lunge stepping out with my left leg, i feel stronger as compared with my right. I could use weight but on my right side not so (feel funny on my knee). In this situation do you recommend using weight on my stronger side (left) or none at all to achieve a more balance strength?
Hey! I would first check your form on the side where the knee feels funny. I’m always happy to give feedback! If your form is solid, maybe try a lateral squat rather than lunge and see how that feels. If it still feels funky, I would recommend either swapping the exercise or doing bodyweight for both sides since we don’t want to feed the imbalance. I hope that makes sense!
@@JustinaErcole thanks Justina.
This was so informative!
I’m so glad!
this is so great! I've been trying to stick to a program myself, but find myself getting bored repeating the exercises every week. Any suggestions?
Totally valid! There are definitely ways to progress exercises a bit each week and I’ve talked about that in a few videos (I’ll link one below.) this is also what I do in all of my group classes each week online!
th-cam.com/video/KwvKUUdj5ic/w-d-xo.htmlsi=R-LNVgqReO4_IlQC
Where are you going on holiday? Hopefully coming to Australia?
A few places in Europe!
Great video as always! When you do like "3 x 8-9-6", is that planned or is it just what you ended up being capable of doing? I always struggle with planning and taking notes of my workouts because I am terrible at actually knowing how many reps and sets I will be capable of doing. I don't really know what to do when a set is a lot easier or harder than I expected. How do you hande those situations?😅
Those were the reps I was doing to failure! So it was just in the moment notes.
@@JustinaErcole OK, thanks!
I have a wrist broken in multiple places that I never got casted and will never heal now. I feel so discouraged about even attempting to go the gym because so much involves the wrist. Is there any hope for me?
I would highly recommend seeing a physical therapist! This is out of my scope unfortunately
@@JustinaErcole yea I can’t fix my wrist I wanna fix my body and get in shape but I don’t know how to do exercises that don’t involve my wrist. I guess that’s more what I’m looking for- is there a way to build up fitness without using my wrists
And the best way to figure out what you can handle is by working with a PT. I can't give any recommendations because I don't know your specific situation. It would be entirely unethical.
Great video 👍
Glad you enjoyed it!
I notice you sometimes do 4 sets and sometimes 3 sets. How do you decide whether to do 3 or 4? More time or is it programming?
The big or stable lifts, I like to do 4 sets of. Simply personal preference :)
What a great video 😊
Glad you enjoyed it!
What would you recommend for someone new to fitness? I want to lose weight and add muscle definition but I really haven't worked out since high school gym if you even count that lol.
Two suggestions:
1) I have a free 8 week program with Boostcamp designed for beginners in the gym. The link is in the description of every video.
2) Choose literally anything that gets you excited to go workout! You can't really go wrong when you're new :)
@@JustinaErcole I do not have a gym membership, would the bootcamp work at home? I only have a yoga mat and some lightweight dumbbells I've been thinking about getting a gym membership for awhile, would probably go to planet fitness. Maybe this is the push I need to finally join!
Logically I know that if you do things more than once you will get better and there will be changes, but emotionally I am blocked and cannot accept it lol which makes it hard to continue
It is very helpful to see it all laid out like this
Glad you found it helpful!
@@JustinaErcoleit really is!
Split squats are the 👿
Am I first?! 😅
You are!
🎉 💪🏋🏼♀️