The Greatest Fad of 2023

Typically fad trends are not promoting super beneficial things, especially in regards to the fitness industry.

But one “fad” that I’m thrilled about heading into 2023 is that now more than ever, women are showing serious interest and investment in strength training being one of their number one goals for the lifestyle transformation that they are looking for.

Why is that awesome? Strength training is the fountain of youth that we all seek. You can read more about strength training and a woman's physique in this blog post: https://www.prismstrength.com/post/strength-training-a-woman-s-physique

This is exciting for me as a coach, for obvious reasons, but most importantly, because our health and wellness is quite literally the best investment that we can pour our time and money into and strength training is something that extends our life tremendously when done correctly and consistently.

There is A LOT to be said about training, and coaching but today, as we head into a new season I wanted to talk about a couple things that can help us get off on the right foot in alignment with our goals.

Today, we are going to jam on Getting lean without getting bulky, and prioritizing our mobility and recovery + why it's important.

About a week ago, I was asked something that, in a roundabout way I have been asked countless times, so I really wanted to share my response to hopefully reach more people as a reference point, and to also be able to elaborate a bit more…

The age old question…”how do I get lean without getting bulky?”

Such a good question, a seemingly simple question. But one that has so many angles for thoughtful response.

I would also like to note that, if anyone (coach, friend, doctor, parent, whoever), ever gives you an answer to a question like this that doesn’t include “it depends”, go ask someone else. Seriously, there is never ONE straight answer in regards to each person's wellness journey because there are so many factors that need to be considered and a good coach 1. Knows this, and 2. Respects that.

I like to think of each person's wellness journey as their own equation, and though I am NOT a math person, this equation has always made sense to me.

When we take into account, their goals, where they are currently at physically and emotionally, how well they move, how they eat, how consistent/ determined they are, what their daily lifestyle is like (not an idealistic version), then, and only then are we able to create a plan or equation to get them to where they want to be.

For the sake of not roping you all together with a one-size-fits-all answer, I’m going to answer the question in a way that hopefully shines light on the fact that “it depends”, and there is never one singular way to get from point A to B, we’ve got options.

So, how DOES one get lean without getting bulky?

The bottom line is…we will only ever “bulk” up when our calories are in a major surplus in comparison to the work we are expending and/ or we are eating like garbage.

The irony, or other side to this is that being leaner (lean being defined as maintaining more muscle and minimizing the amount of body fat we carry) requires us to engage in progressively challenging training to continue building strength and muscle. Which typically requires us to fuel/ consume more to support that kind of training, you’ll notice that your appetite will likely increase when you start taking training seriously. This is great! Muscle THRIVES on fuel– most of us are WAY under-eating.

Where most people mis step is 1. Not knowing how to train properly AND progressively in a way that's consistently challenging. Keep in mind, progressive challenge is not only adding weight, and 2. Not knowing HOW to dial in on how much they should actually be eating + ways to consistently hit their nutritional targets in alignment with their training AND their goals.

Obviously I’m an advocate for having a coach in your corner, but it truly does make SUCH a difference to have someone in your corner who KNOWS the direction you are going and supports you along the way.

Another thing that should be addressed here…A lot of people like to think that lighter weight more reps is the solution BUT, in order to consistently be challenging our muscles to the point of break down and regrowth (strength) it’s going to take more than sticking to 10 lb weights forever. Which means, the results from light weight more reps is not sustainable long term and the progress you may have seen when you first started out, won’t last.

I’ve found the best way to avoid that “bulky” feeling is to prioritize our mobility and recovery on top of strength training. And, to choose a strength training program and or coach that’s in alignment with your goals. Keep in mind it takes years and years + hundreds, if not thousands of hours of training to look like the Crossfit athletes you see competing, or the body-builders you see on stage. It’s NOT something that happens overnight or by accident.

So , to boil the answer to the question down: we get lean, retain more muscle and avoid any kind of bulk by knowing how to train and eat in alignment to our goals. This will also require plenty of dedicated patience and being committed to a plan long-term (not just to have abs showing by summer).

What does it mean to prioritize our mobility and recovery? And why would we want to do that?

Mobility, or, building strength in new ranges of motion is optimal for our ability to continue progressing in movements, whether that is with or without weights. We can never overdo our time invested in mobility work, it’s just an investment into our overall training.

To piggyback on mobility work, it’s important to prioritize our recovery through methods like, foam rolling, and stretching and getting optimal sleep. This is crucial to our growth because it allows our muscles to release tension from the stress of strength training, which often looks and feels like reduced swelling from lactic acid build up, and it also gives our muscles the opportunity to lengthen back to a non-contracted state. Rolling is also a way to aid our body in lymphatic drainage which improves blood flow, reduces soreness and aids in great sleep.

There are many pieces to the wellness puzzle, it’s never a one-size-fits-all answer. But it’s crucial to know what you want, and to know/ really understand the best route for YOU to get there.

If you’re ready to get a hold of your goals this year, don’t hesitate to book your complimentary call with me ("Get Started" tab) to chat about your goals and how coaching can keep you in alignment with them ALL year.

Pursue your Best,

C