10.25.2026
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Check-In:
Hey, Macy. I hope you're doing well and having a fantastic Sunday. Uh, I'm gonna do videos um for your check-ins. That way, it can be a little bit more personable. Um, and I'll just kind of go through everything um that you have written in your check-in um form along with just kind of going over some of the programming as well. So, all right. Let me just pull this up. Okay. So, just going through. So, I know that we're not doing nutrition, so um I'll fix the form. Um so, don't worry about that.
Um but so I'm just going to skip here. Skip here. Okay. So, in regards to how would you rate your exercise training performance. You did seven um so generally good. Um question there is like um how could it have been better? Um is it do you need more energy? Um lack of sleep or I know that you mentioned um further throughout the forum that you felt rushed. So, I'm just wondering if there's anything else we can do um to improve that. Um that is one question. Sleep. I know that it says seven
minutes. I'm assuming that's seven hours. I'm I'm hoping. I I hate that the the app doesn't just let you say seven hours. It does everything in minutes, which is really obnoxious. So, it's totally fine. Just as long as we uh make sure that we're getting at least seven uh preferably eight hours of sleep. Uh just because it is going to help with that muscle recovery uh and just so many good things with sleep. Um and or muscle repair I should say. And then recovery as well.
Keeps your hormones in check. all of these things. Um, how would you rate your sleep quality? Um, if you are struggling with sleep, I highly highly recommend taking magnesium. Um, I don't really like depending fully on melatonin because your body starts to develop a tolerance for it, um, from what I remember. And so it just I wouldn't it's it's not something you want to be dependent on. It's like less reserve. Um and but if anything um if you are having trouble staying asleep um other
supplements that I take personally is 5HTP. Um, believe it's supposed to help with like your serotonin and that's supposed to help you stay asleep longer. Um, and then, um, what else? Oh, and the magnesium. Make sure you're getting some magnesium. That'll also help with muscle repair and recovery. Um, especially magnesium glycinate. Um, if you need me to write this down, um, I can, but yeah. So, Sorry. One second. >> So, totally recommend magnesium. Um, yes. And then moving on to your next
um question in your form. I know that you said that you mentioned you are really stressed and you have a test coming up. um that'll probably raise some cortisol levels and so um that'll affect a lot of aspects in your life. Um whether it be like more retention in weight or um your hunger levels even and all of that. But um yeah, let me just see what else we have. you said that you mentioned you have mock interviews um and just very busy and it's yeah so like in that aspect I granted like with schooling and I know
that you have a lot to do um it really just boils down to time management um which we can try to navigate that route um to make it more manageable um in that aspect. And so with things like that that I tend to recommend um I don't know for sure how studying works for you um and how you like to study um or like what might be some of your weaknesses in regards to studying like um tell me all the things and then we can kind of go around that better. Um because like yeah it's easy to just say
like well just manage your time better but like what does that look like? um is that okay specifically blocking out 2 hours in Google calendar and setting a reminder even to be like hey 30 minutes I got to be at my desk studying um at this time exactly and I'm going to turn my phone on do not disturb so I have no distractions. Um I don't know if that's something you're already doing or not. Um other things um that some people enjoy um is called I think it I granted I don't know if I'm saying this correctly
but it's the Pomodoro technique. Basically what you do is you're going to set a timer for 20 minutes or however long you want. Um some people do 20 minutes um etc. And like there's even YouTube videos you can look up um that'll have the the timer um in there. Um but anyways um so it's like 20 minutes on then you allow yourself a 5 minute break and then as soon as that timer hits you're back at your desk again. That way you can kind of just decompose for a little bit and it's just not all
I don't know. I feel like after, let's just say 20 minutes, it's hard to retain everything because the brain power is just like drained. And so sometimes it's nice to take a break or you especially if you're want to get distracted easily. Um sometimes it's just okay, quick breather and then back in. Um those are some techniques um that can help with studying. But yeah, I think honestly um another thing too is just taking things a bite at a time. So like instead of like procrastinating homework
for example, um to be like a few days before, if you just put in like 20 to 30 minutes each day, let's just say into the subject you're studying. Um, I think that'll also and just like or that are like just spending 20 to 30 minutes reviewing um everything and just doing mock um runthroughs or like role playing even like with your fiance maybe. Um that can help as well because I just yeah I'm a big believer that as long as you keep practicing and you're consistent with it, it'll get better. Um, and so when it
comes to the big moment, you're not so stressed versus like, oh, I haven't practiced this at all and I'm expected to do this big task and I have all of these nerves and I'm going to blank out. Um, yeah. So, just as long as you keep prepping in advance, that's going to help out. Um, oh, you went apple picking. That sounds so fun. Oh, I love apples. Um, and like especially like having some like hot apple cider sounds so good right now. Um, but yeah, that's awesome that you
also managed to put in all of your workouts in. Um, I think like if you want to just like study for an hour and then just kind of like turn your brain off for a little bit and then just do a 40 to like um 40 minute to like an hour workout. I think that's great. Um, and then also I think you just need to figure out your schedule as well. Um, so for me personally, my willpower, for example, is strongest in the morning. So that's when I get my workouts done. Uh, I know that if I leave my workouts later in the evening,
I'm just going to come up with so many excuses not to do it. And so the things like how I would prioritize your schedule is literally um like okay what is the top priority right now and then what can fall under so then later in the evening when my willpower is lowest I it's not a huge deal if I miss something um is one thing as well. So, there are some things to consider. Um, and then it looks like you're traveling. Um, when are you traveling and for how long? And then, um, let's see.
So, your exam is next week. So again, like I like to schedule it like my studying time out. Like I specifically have to block that time out because if I say, "Oh yeah, I'll get to it eventually." I'm never going to do it. So block out that time. And um you can try the per the pomodoro technique as well. Um also like Creating flashc cards, for example, while you're doing cardio or something, um can be a great way to review and study, especially since you're just walking. Um granted, some
people they they can do that. I I don't know how people are reading a textbook while they're doing a treadmill, but I feel like flash um cards are a lot easier and like you can even put it on your app or like in an app now. Uh, everything's in an app, I swear. So, I'm like, yeah. But anyways, so, um, we can go over that as well. But if you have any questions, um, or want me to send anything over, just let me know. Um, also, okay, so, moving on. Um, I do want to address this. So, I know
like you didn't really go that much up on weight, but I do want to say the first couple of weeks um of training, I do expect to see your weight to fluctuate and to even gain weight potentially. Um, just because a lot of times since we are working muscles that we haven't used in a while or it's a new exercise, you're getting sore, there's just going to be more water retention. Um, since you're literally tearing the muscle fibers apart and it needs like the water to help it recover.
Um, so I do expect to see some weight gain. Um, it's not bad at all. And then if you do take creatine, let me know as well. Um I highly highly recommend creatine um because not only does it help with um your muscle building muscle, it also helps with like um your brain um uh what is it called? Oh, there I'm blanking, but it's like your cognitive function basically. So, it's going to help with so many things. Like if you get brain fog easily, creatine is going to help out with that. Um,
but anyways, um, if you do take creatine, I also again will expect some weight gain because it's like you're opening up the vessels more and so there's just going to be more water retention um, in the muscles. Um, and so there's that as well. Um, what else is there? So, like, like I said, I'm not mad about any of this whatsoever. Um, and plus I will say too, it's hard for me to completely like navigate the whole or no. Um, but yeah, just because I'm not in charge of nutrition as well, like I
can't tell if you're like overeing or undereing or something like that. Um, which again that's totally fine. It's just something that you're going to need to keep track of. Um, and so there is that. All right. Um, and in regards of training. Okay. So, I'm going to look over your previous weights if it'll load. There it goes. Okay. Um I wanted to mention this too. So for leg press, try to get one that angles up instead of um completely horizontal. That extra 45 degree angle. Um you're
going to get a little bit more resistance. Yeah, it's going to make it harder, but it's going to make you stronger. Um but yeah, the fact that you have to push against gravity rather than just pushing out um is just going to be better overall. Um shoot, this is not telling me. Okay, let me see. Okay, there we go. That's what I wanted. H was like, I want to actually see your results. Um, yes. So, I like the fact that we are in a lot of these type of zones. Um, I'm not like too focused on your heart rate on the days
that you're lifting. It's more just on your cardio days. That's when I actually care. Um, just because you want to have your heart rate within that um fat burning zone. Okay. So, we did stretches. All right. So, looks like we're doing well here. Um, I think we can go up on the hip abduction. Um, the fact that you've been hitting 12 reps it every every time. Like I I want that last set to be really hard. Um, like you are feeling the burn. Um, and if you're easily hitting like 12 reps or
it's just like, oh, okay, like that was a nice burn, but like you're not feeling that burn last for like a couple minutes, then I'm like, I think we can increase the intensity there. Um, again, same with like uh some of the other exercises like the seated hamstring curl. I'm sad that you don't have the prone leg curl. Um, but it's it's fine. Like uh I just I like working different variations of hamstring. So that's why I like to do the seated and the prone leg curl. Um just because it's
putting your joints at certain angles. Um and so you're able to um what is it? uh work different angles, origins, the heads of the muscle. Um but yeah, so I'm going through some of these. Um I'll I'll alter through some of these as well. Um just granted, I know that Oh, that's why I'm looking at last week. Girl, I'm so I'm sorry. Let me look at this week. That was from last week. My bad. Um, okay. So, yeah. Okay. So, lying leg raises. If this is starting to get too easy, either we
increase the reps or we add another set. Um, that or you can modify the exercises. Well, I don't know if you guys have that. Um, it's called like a captain's chair, but basically you're holding yourself up on that um on the machine, I guess, and then um you have the back pad and then you're lifting your legs up. Um I don't know if you guys have that at Planet Fitness, but I highly recommend that. or if you have a decline bench, we'll probably do some decline leg raises um to just make
it a little bit more challenging. Um and then the crunches. Um yeah, I think we could probably increase the reps on that, too. Um, let me let me see if I can I don't think I um let or how about this. Sorry, I'm like when you do your cardio, if you can leave a comment as to what incline you did it at and what the speed is at, um that'll help me gauge as to okay, this is um we can probably either pick up the speed or increase the incline to increase intensity. But yeah. Um, and then how are you feeling
endurance-wise is another question. Um, and doing your 25 minutes. Um, is another question. I wish I can get this to pull up. Okay, there we go. Um, okay. So, for this one, I know that you mentioned challenging, but I think that was because you were still sore from your hamstring um or like your what's it called? Um your other workout, your um so that that can definitely factor in certain things. That's why I like to um give you a couple days um in between like legs, for example. Um because since
muscle or like the legs have the biggest muscle groups um means you can go harder and it also takes longer to recover most of the time. Um which again drink your water, stay hydrated, stretch, walk. Um if you are stagnant those muscles just it's not getting much blood flow and it doesn't it's not getting stretched out and so it's just going to get stiffer and making it more sore. So definitely recommend just keep moving around and stretching. Um but yeah, so the B stance RDL, I remember you
mentioning that the hamstrings were still sore from that. Oh, the prone leg curl. That's probably just a seated leg curl. Um I think we can increase the intensity on this as well. Um, yeah. And then just make sure to send workout videos. Um, if you can, that is I know that you're rushed this week. Um, and so if you don't have time, don't worry about it. Um, I don't want to add to your stress. It's just a it's nice for me to have so I can gauge your form better and also see the intensity. Um,
and you don't need to film all the sets. You can just be the last set as well. Uh, and then, um, what else is there? Yeah. So, yeah, you have the reverse lunges. Yeah, lunges I'm going to try to put at the very end of your workouts because they take a lot of energy. like you should be tired at the end of these. Um, and so that looks like I'm I'm happy about that. Um, as well uh what else is there? Okay, so you have that. Okay, hit cardio. Do you have a preference so far as to what type of cardio you like
to do? Um, do you like doing more of a hit type of style where you're like hard for two minutes and then break um at an easier intensity I should say? Um, or at a lesser intensity, what I mean. Um, do you like it that kind of interval? Uh or do you prefer um just the static um incline I should say? That is another question of mine. I know this is you're going to be like Brynne there's so many things. Um, but again, it's just it's nice to be able to see and talk to you about certain things so I can kind
of get a better gauge. So, you said challenging on this one. Um, yeah, the shoulder press will do that. Um, it is more of a compound movement, so you are working more muscles um at once. This looks good. Um, I'm just trying to evaluate. Okay. What else is there? I'm just trying to double check everything. So 15 20. Okay. So I think we can go up for some of these. This is going to be me all a lot of the time is I think we can go more. Um, and sometimes it may just be, hey, we're increasing the weight this week.
Or other times it's like, hey, I think we need to add another set of this or we need to increase the reps. But for the most part, I think what I'm going to do is just increase the weight on a lot of these. But yeah, overall, you're doing great. Um, proud of you for being consistent with all your workouts. Um, hitting it even though you got a busy schedule. Um, and yeah, keep going. Um, if you have any questions or anything like that, feel free to call, message, whatever is easiest for you. Um,
and yeah, can't wait to hear from you. Bye!
(in-case video doesn't work)
Summary/Homework:
Studying Techniques:
Pomodoro Technique: https://www.youtube.com/watch?v=RJTcqnGPQME
Google Calendar: Schedule your time to study! Block off time and be strict with it!
Schedule:
When are you traveling and for how long? Is there a gym nearby you can go to?
Ways to manage stress:
Go for a short walk
Prep ahead of time
Schedule your time efficiently: prioritize the top things as your first task and then work your way down
Supplements I recommend:
Creatinine
Magnesium Glycinate
Workout Program:
Looks great! I think we can crank up the intensity! 🔥
If you can, try to film the last sets of your workout. However, if short on time, don't worry about it!
Also comment on your cardio of what pace and inclines you're doing please!
Progress Photos:
Try to stick to the same outfit
Choose one location you can take progress photos with proper lighting. It'll help me compare photos better along with see how your muscles are progressing :)