Mindfully Strong Mindfully Strong

“Stress” is a buzzword in my work in corporate wellness and personal training. Through science, we know reducing stressors and their impacts are one of the best things we can do for our health, mental health, short term, and longevity.

In this episode, you’ll learn the different types of stress, how you can manage them and reduce their impact on your health.

Thank you for tuning in to Mindfully Strong If you’re wellness program to the next level, send me an email with “Complementary Workshop” in the subject line, and I’ll get you the details to take advantage of our workplace workshop program on the house.

Visit my website for more information
https://www.teamupwellness.com​​

Listen to the Podcast on Apple!
https://podcasts.apple.com/ee/podcast/mindfully-strong/id1483017821

Listen to the Podcast on Spotify!
https://open.spotify.com/show/7my1qt7UXpmDUHFUY3gyG4?si=_ceJLC7mTDK-BfuCVbGWhA&nd=1

Follow me on IG to stay in touch
https://www.instagram.com/coach_drew_saenz/

To apply to work together on your personal health fill out an application here
https://www.surveymonkey.com/r/teamup...​

Shot me an email and say hi!
Drew@teamupaz.com

Thank you Andrew Applepie for the music!
https://www.andrewapplepie.com​​

As Fitness Professionals, we often hear that motivation is the one thing people lack from getting started on their health and fitness journey. We also find that initial motivation typically fades within the first two weeks of starting a new exercise journey.

Motivation will be the kick started to get you going. Then it’s up to you to take inventory of the small wins along the way to keep you going and looking outside of how exercise will just impact you and see the big picture of how your journey will improve the lives of family and friends.


Thank you for tuning in to Mindfully Strong If you’re ready to take your fitness to the next level, send me an email with “Two Week Trial” in the subject line, and I’ll get you the details to take advantage of our two-week kick-starter fitness program on the house.

Visit my website for more information
https://www.teamupwellness.com​​

Listen to the Podcast on Apple!
https://podcasts.apple.com/ee/podcast/mindfully-strong/id1483017821

Listen to the Podcast on Spotify!
https://open.spotify.com/show/7my1qt7UXpmDUHFUY3gyG4?si=_ceJLC7mTDK-BfuCVbGWhA&nd=1

Follow me on IG to stay in touch
https://www.instagram.com/coach_drew_saenz/

To apply to work together on your personal health fill out an application here
https://www.surveymonkey.com/r/teamup...​

Shot me an email and say hi!
Drew@teamupaz.com

Thank you Andrew Applepie for the music!
https://www.andrewapplepie.com​​

Best Practices Health and Fitness

Team UP Health System: Take on heath routine for the rest of your life

Movements not muscle groups
-Hing
-Squat
-Pulls
-Press

Total body workouts

Movement Prep
-Warm up the muscles
-Get the most out of the lift

Strength Training
-Hypertrophy

Core Work
-Core activates during warm up
-Ready to fire during isolation work

Cool Down
-Restore parasympathetic tone

Online Training Available
In Person training
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Visit my website for more information
https://www.teamupwellness.com​​

Listen to the Podcast on Apple!
https://podcasts.apple.com/ee/podcast/mindfully-strong/id1483017821

Listen to the Podcast on Spotify!
https://open.spotify.com/show/7my1qt7UXpmDUHFUY3gyG4?si=_ceJLC7mTDK-BfuCVbGWhA&nd=1

Follow me on IG to stay in touch
https://www.instagram.com/coach_drew_saenz/

To apply to work together on your personal health fill out an application here
https://www.surveymonkey.com/r/teamup...​

Shot me an email and say hi!
Drew@teamupaz.com

Thank you Andrew Applepie for the music!
https://www.andrewapplepie.com​​

Enjoying life and achieving results: Balanced health.

3 categories
-No one size fits all solution.
-Breathing room
-Making time for yourself.

No one size fits all.
-Trainer should know it depends on the individual
-resistance, cardio, flexibility
-some people are strong in some places and not in another
-addressing individual needs.

Breathing Room
-Enjoy life
-80% consistent routine provides results.
-Balanced approach have some pizza and some salad
-Impactful
-Prevent chronic disease
-Stay Consistent.

Make Time for yourself
-More alone time
-Seek time to yourself, project, reflect
-Go on a walk
-Time in the morning before everything starts
-Read, meditate, make Breakfast
-Time to unplug
-Read, think, study
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Visit my website for more information
https://www.teamupwellness.com​​

Listen to the Podcast on Apple!
https://podcasts.apple.com/ee/podcast/mindfully-strong/id1483017821

Listen to the Podcast on Spotify!
https://open.spotify.com/show/7my1qt7UXpmDUHFUY3gyG4?si=_ceJLC7mTDK-BfuCVbGWhA&nd=1

Follow me on IG to stay in touch
https://www.instagram.com/coach_drew_saenz/

To apply to work together on your personal health fill out an application here
https://www.surveymonkey.com/r/teamup...​

Shot me an email and say hi!
Drew@teamupaz.com

Thank you Andrew Applepie for the music!
https://www.andrewapplepie.com​​

Welcome back to the Mindfully Strong Podcast! We have a big episode for you this week!

Listen as we go in depth about common terms used in a workout. What equipment to use, sets, reps, where do you start?

Sets and Reps- Sets are just another way of saying rounds when referring to a specific exercise. A trainer might say, “First we have squats and we will perform 4 sets of 15 reps. That means we will perform the squat 15 consecutive times without rest, then rest and repeat 3 more times.

Lift/Movement/Exercise-These three words are pretty interchangeable when referring to a specific exercise. Some coaches or trainers may say, “Our first lift today is a bench press. While performing this lift, try to keep your feet flat on the floor throughout the movement. We are performing this movement because it is a great exercise for functional strength and power.

Warm up- The warm up is generally the first 5-15 minutes of the session. Warm ups consist of a combination of functional movements that prepares your body for what it will endure through the rest of the session. These warm ups should warm up the tissues, engage the core functionally and stimulate blood flow through elevating the heart rate.

Cool down- The cool down is the last 10 minute of the session. This section consisted of some static stretching, self massage work and diaphragmatic breathing. The objective of the cool down is to bring our bodies back into a parasympathetic state for optimal recovery.

Muscular Strength – Strength is exhibited by how much you can lift. Functional strength is a combination of how much weight you can lift and how well you perform the movement.

Hypertrophy- Hypertrophy means growth or muscular growth. Optimal hypertrophy comes from a mixture of strength training and muscular endurance training. The traditional cardio method works directly against muscular hypertrophy.

Intensity- Sometimes in strength or hypertrophy training you may be asked to perform an exercise as many times as you can for a specific amount of time. When this occurs, your trainer will tell you what level of intensity you should perform the repetitions. 1 is low intensity, 10 is all out. In true strength training we usually select weight by percentage of max for that specific lift.

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Visit my website for more information
https://www.teamupwellness.com​​

Listen to the Podcast on Apple!
https://podcasts.apple.com/ee/podcast/mindfully-strong/id1483017821

Listen to the Podcast on Spotify!
https://open.spotify.com/show/7my1qt7UXpmDUHFUY3gyG4?si=_ceJLC7mTDK-BfuCVbGWhA&nd=1

Follow me on IG to stay in touch
https://www.instagram.com/coach_drew_saenz/

To apply to work together on your personal health fill out an application here
https://www.surveymonkey.com/r/teamup...​

Shot me an email and say hi!
Drew@teamupaz.com

Thank you Andrew Applepie for the music!
https://www.andrewapplepie.com​​

This episode of Mindfully Strong Drew breaks down how you can start to address stress and see exponential results in your fitness routine. You'll learn how to start improving sleep, mental chatter, and mental wellbeing to remove obstacles and barriers that are holding you back physically.

Thanks!

Visit my website for more information
https://www.teamupwellness.com

Watch on YouTube!
https://www.youtube.com/watch?v=GzrYWV44Upc&t=19s

Listen to the Podcast on Apple Music!
https://podcasts.apple.com/us/podcast/mindfully-strong/id1483017821?i=1000512857957

Listen to the Podcast on Spotify!
https://open.spotify.com/episode/2oaGZtORWF4auWhNpXNSOx?si=OZN6XOWHS2K7dnFlK3iTfA

Follow me on IG to stay in touch
https://www.instagram.com/team_up_fit/?hl=en

To apply to work together on your personal health fill out an application here
https://www.surveymonkey.com/r/teamupfit

Shot me an email and say hi!
Drew@teamupaz.com

Thank you Andrew Applepie for the music!
https://www.andrewapplepie.com