| Mindset Beliefs | Goals | Macros | Anatomy/ Physiology | Exercies |
|---|---|---|---|---|
|
What is: YOU!
(Believing in yourself and knowing you are worth it is the first step!)
What is the SECRET SAUCE and the ANSWER for MOTIVATION and a BETTER MINDSET??
|
What is: YOU ARE!!
Who is worth achieving a goal?
|
What is: Protein, Carb, Fat and Water
What are the 4 macros?
|
What is: 206
How many bones are in the adult human body?
|
What is: Hamstrings/ Glutes
What major muscle groups does a deadlift work?
|
|
What is: 5 positive thoughts!
If we think a negative thought, reframe and think of...
|
What is: WHY!!
What do you need to know when setting your goals? Your...
|
What is: Protein: Egg whites, Turkey, Protein powder, etc.
Carb: Rice, Apple, Potato, etc. Fat: Oil, Nuts, Avocado, Egg yolk, etc.
Give an example of each of the three food-related macros
|
What is: High reps, low weight
What builds muscle endurance?
|
What is: The back/ Rear Deltoids
What part of the body does a reverse fly target?
|
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What is: We get to!
Shifting your mindset to believe positive statements is a great strategy. What should we say instead of we ‘have to’?
|
What is: Q-cards, bookmark, journal, mirror, fridge...
What are a few places you can write down your goal?
|
What is: 60%
Water accounts for ___% of your body.
|
What is: We burn more fat, even at rest
What happens when we have more muscles mass?
|
What is: High-Intensity Interval Training
What does HIIT stand for?
|
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What is: Any example along the lines of -I’m not good enough...Failure always brings opportunity and growth!
What is an example of a limiting belief and how can we change it to an empowering belief?
|
What is: Breaking down your goal, asking yourself "why" you want to achieve this goal, to then figure out your true reason for sticking to the goal.
Explain the 7 layers of why?
|
What is: 1 gram
You should be getting_____ gram of protein per pound of lean body mass to help retain your lean tissue and control hunger.
|
What is: Any contraction of muscles where little or no movement occurs. Think: Holding a squat
What is an isometric contraction
|
What is: Gluteus Medius (Side of the butt)
A banded side kick specifically works what part of the glute?
|
|
What is: Positive affirmations that begin with "I am" and are followed by a statement that builds motivation, positivity, and gratitude for who we are. "I am powerful!"
Explain what "I am" statements are
|
What is: S- Specific M- Measurable A- Attainable
R- Relevant T- Time-bound
What is a SMART goal?
|
What is: A deck of cards
In the fitness/nutrition starter guide what object represents a chicken or meat serving?
|
What is: Smooth muscles: Found in many of the systems in the body (respiratory system, etc.)
Cardiac muscles: Found in your heart Skeletal Muscles: Attached to bones and tendons... What we are working out!!
Name the three types of muscles
|
What is: Anterior Deltoid (Front of the shoulder)
What specific part of the shoulder does a dumbbell front raise work?
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