[Kate]

Hi! I’m so sorry for the delay – I did not get notified of this submission!! I think they’re great options if you have an intolerance or are looking for ways to stay within a deficit. They’re not “better” or necessarily healthier! If you don’t have an intolerance there is no reason to cut a certain food out. If you’re in a deficit but are craving pasta, a heart of palm substitute may be a great option. It just depends on your goals, preferences, and what you can tolerate!

[Kate]

Bish!! I’m going to include Athletic Greens in the lecture! Stand by. 🙂

[Kate]

Hi! Apologies for the delay, ma. I would do a search for DEXA or INBODY scan providers. I haven’t ever done one – but if I were to explore that’s where I would start. The thing with these services is they can be expensive and they don’t REALLY tell you anything from one read, you know? If you’re looking for continual tracking it can get real expensive, real quick. But if you’re thinking it’s a quarterly or bi-yearling thing, then that’s what I would do. The scans are consistent across providers so you don’t have to stay loyal to one place! Let me know if you end up trying a facility and share your experience if you can! 🙂

[Kate]

THIS dry shampoo is for sweat specifically and is CRUCIAL!! Note it is not for dry hair it’s for sweaty hair!!

[Kate]

Hi, Gina!

I love this question. Superset are AMAZING. A great way to do more work in less time and get your ass in and out of the gym.

You can organize your supersets in a few ways:

• A-A: agonist and antagonist pairing which would be the common bench press and barbell row combinations. In an antagonistic muscle pair as one muscle contracts the other muscle relaxes or lengthens. The muscle that is contracting is called the agonist and the muscle that is relaxing or lengthening is called the antagonist.
• A-P: alternate peripheral pairings of muscle groups, like a squat and a pull-up
• S-B: similar biomechanical movements, like a dumbbell row and a barbell row.

Here is an example for you of A-A supersets:

A1: Barbell back squat 6-8 reps
A2: Hip thrust 4-6 reps

B1: Close grip bench 6-8 reps
B2: Bentover rows 10-12 reps

C1: Deadlift 8-10 reps
C2: Heels elevated goblet squat 12-15 reps

D1: Incline dumbbell curls 10-12 reps
D2: Tricep push ups 8-10 reps

Here is an example for you of A-P supersets:

A1: Goblet Squat 6-8 reps
A2: Chins 4-6 reps

B1: Close grip bench 6-8 reps
B2: Alternating Reverse Lunges 10-12 reps

C1: Deadlift 8-10 reps
C2: Lateral Lunges 12-15 reps

D1: Incline dumbbell curls 10-12 reps
D2: V-Up sit-ups 8-10 reps

Here is an example for you of S-B supersets:

A1: Barbell back squat 6-8 reps
A2: Split squat 10-12 reps

B1: Close grip bench 6-8 reps
B2: Dumbbell skull crushers 10-12 reps

C1: Hamstring curls 8-10 reps
C2: Good morning 12-15 reps

D1: Incline dumbbell curls 10-12 reps
D2: Preacher curls 8-10 reps

A blog post on creating your own Superset Workout I wrote a few years ago can give some ideas!

Does that make sense? HMU if not!!

[Kate]

Hi ma!!! So sorry for the delay – agree with you that’s an insane jump. I would reset the scale and see if you don’t get a different output – just take the batteries out and put them back in and force close the app. Let me know what happens!!

[Kate]

Hi!!!! I’m so sorry for the delay! My colleague Jason Loebig is a great resource!! He offered to give you some tips and tricks. Shoot him a DM!
https://instagram.com/jasonloebig?utm_medium=copy_link

[Kate]

Hi ma!! I have to do some research and ask around on this one. I’m working on it BRB!! Just checking in. ♥️

[Kate]

Hi, Ma!
So what I do is balance the rear plates on my shoulders and the front plates on my forearms – your biceps have to be parallel to the floor. It distributes the load and makes it more comfortable for the shoulder.
If you need another fix I’d try putting a dishtowel or wash cloth folded up under your sports bra straps for some additional padding!
Let me know if you want a video demo! Xo

[Kate]

Hi, Natalie! I’m so sorry for the delay. Check out THIS POST here to understand why you should never focus on caloric expenditure – what you burn is too hard for the common person to track, and your wearable isn’t accurate.

If you’re executing an endurance program like you are, I’d focus on AT LEAST maintenance or even a slight surplus to fuel your runs and prioritize performance! If you’re in a deficit with that kind of training you’ll sacrifice performance. So it just depends on what you want to do.

The net-net is you shouldn’t worry about calories burned. There’s no way to truly know.

[Kate]

HI!! FIRST OF ALL – CONGRATS!! Great question – apologies that wasn’t more clear in the initial post!

‘Neurologically Taxing’ training movements are exercises with a load or volume done above 90% rate of perceived exertion or roughly around a 1-5 rep max. So big lifts such as deadlifts, squats, chest press done at a volume where you have lower reps for higher weight may be something to reconsider if you’re feeling super tired. In pregnancy, your focus for the gym shouldn’t necessarily be training for volume or performance, but rather maintenance and quality movement. My recommendation is rep ranges of 12-15, ending at 80-85% RPE.

[Kate]

HI, MA!! OMG we’re so lucky to have you! Please feel empowered to chime in for any discussion with your PT expertise. xo

[Kate]

It’s the BEST stocking stuff – omg what a great idea.

[Kate]

Katie! Welcome! I’m so glad you’re here – next month’s (December) lecture is all about yo-yo dieting so I think you will find a ton of value. xo

[Kate]

Your Fun Fact – how fun!! I love it. Thank you so much for being here, ma.

[Author]

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