014: Building A Workout Schedule

"Should I workout if I'm sick/injured?" As online coaches, we get asked this question a lot and the answer is "it depends!" Follow us --> OnlyFitness, Allen Ye, Monica Blanco

WHY YOU ARE NOT SEEING PROGRESS: 1) WORKOUTS doing too much —> EVERY DAY not doing enough —> 1x/week cardio only program hopper what should we apply?4-6 week program focused on progressive overload (increase reps, increase sets, increase volume, increase weight, increase time under tension) track your lifts and progress! learn to train with correct intensity (ties in with progressive overload) 2) NUTRITION eating whatever they want because they worked out (punishment v reward) not eating enough (and its usually NOT ENOUGH PROTEIN)protein to build muscle! do we NEED to track? (demonized in some circles)yes and no generally, bringing more awareness to what you're eating and how you feel after eating can make a big difference 3) NON-EXERCISE-RELATED ACTIVITIES social health, spiritual health, financial health, emotional health, mental health —> what if instead of “health” its “hygiene”water stress sleep go play Follow us --> OnlyFitness, Allen Ye, Monica Blanco

In this episode, we go over: 1) how to build a workout routine if you only have 3 days to workout 2) how to schedule your week of workouts, and lastly  3) exercises to prioritize Follow us --> OnlyFitness, Allen Ye, Monica Blanco

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Red flags in fitness 🚩🚩🚩

Find us on Instagram and shoot us a DM if you have any burning questions that we can answer as our next topic on a future podcast ➡️ FREE WORKOUTS ➡️ FREE FITNESS GUIDE ➡️ FREE WHOOP STRAP ➡️ TEN THOUSAND (USE CODE YE FOR 15% OFF) ➡️ MAGIC SPOON CEREAL (CODE YE) ➡️ DISCORD COMMUNITY ➡️ THEALLENYE'S AMAZON SHOP ➡️ ASAPMONNY'S AMAZON SHOP ➡️ APPLY FOR ONLINE COACHING Follow us --> OnlyFitness, Allen Ye, Monica Blanco, Niq Venus Sponsorships: on for this episode

Find us on Instagram and shoot us a DM if you have any burning questions that we can answer as our next topic on a future podcast ➡️FREE WORKOUTS ➡️FREE FITNESS GUIDE ➡️FREE WHOOP STRAP ➡️TEN THOUSAND (USE CODE YE FOR 15% OFF) ➡️DISCORD COMMUNITY ➡️THEALLENYE'S AMAZON SHOP ➡️ASAPMONNY'S AMAZON SHOP ➡️APPLY FOR ONLINE COACHING Follow us --> OnlyFitness, Allen Ye, Monica Blanco

Find us on Instagram and shoot us a DM if you have any burning questions that we can answer as our next topic on a future podcast ➡️FREE WORKOUTS ➡️FREE FITNESS GUIDE ➡️FREE WHOOP STRAP ➡️TEN THOUSAND (USE CODE YE FOR 15% OFF) ➡️DISCORD COMMUNITY ➡️THEALLENYE'S AMAZON SHOP ➡️ASAPMONNY'S AMAZON SHOP ➡️APPLY FOR ONLINE COACHING Follow us --> OnlyFitness, Allen Ye, Monica Blanco, Tyler Hightower, Jessica Rihal

Find us on Instagram and shoot us a DM if you have any burning questions that we can answer as our next topic on a future podcast ➡️FREE WORKOUTS ➡️FREE FITNESS GUIDE ➡️FREE WHOOP STRAP ➡️TEN THOUSAND (USE CODE YE FOR 15% OFF) ➡️DISCORD COMMUNITY ➡️THEALLENYE'S AMAZON SHOP ➡️ASAPMONNY'S AMAZON SHOP ➡️APPLY FOR ONLINE COACHING Follow us --> OnlyFitness, Allen Ye, Monica Blanco

Find us on Instagram and shoot us a DM if you have any burning questions that we can answer as our next topic on a future podcast ➡️FREE WORKOUTS ➡️FREE FITNESS GUIDE ➡️FREE WHOOP STRAP ➡️TEN THOUSAND (USE CODE YE FOR 15% OFF) ➡️DISCORD COMMUNITY ➡️THEALLENYE'S AMAZON SHOP ➡️ASAPMONNY'S AMAZON SHOP ➡️APPLY FOR ONLINE COACHING Follow us --> OnlyFitness, Allen Ye, Monica Blanco