AHHH I'm so excited!! This was so much to be a part of and I'm happy to see it live. Thanks Justina for taking the time to meet with me. I finally have my gym back so I am trying out the workout plan for the first time today :))
This would’ve been so helpful when I was working out at home! Scheduling workouts was always the hardest for me, so I ended up basically doing this. Leg day, arm day and a total body haha.
This came at such a perfect time! I used to have a trainer but had to stop due to financial reasons so now that I am on my own I was freaking out about making my own plan so this made t so much easier so I can figure out what to do!
This was full of fantastic info! I’m a newer NASM CPT, so I don’t have much experience, but this was eye opening! I appreciate your work! (Also I dropped into your Karaoke cardio Centerstage class the other day. I felt like a dancing dummy but it was so fun! I was too afraid to turn my camera on but I enjoyed myself! Thank you!)
As always very interesting, I believe you're the best fitness channel on RU-vid. Side note, I've been thinking about getting a certification for quite a while. Everyone around me is pretty sceptical but I just find it so fascinating.
I NEEDED THIS VIDEO. I've written my own programs for a while now and borrowed ideas from a lot of places. It's always been what I liked with what I felt I needed to improve my skills overall. Having a checklist is so helpful! Kinda proud of myself that I have everything except one on my current plan.
This is so helpful! Most of Karolina's goals are similar to mine with the added bonus of being at least 12 years her senior. 😆 But I have a home gym and generally try to get a workout in 5x a week. I am always looking for ways to adjust my workout to ensure maximum efficiency. I'm hitting most of your points, but not all of them!
I really love your channel so much and i am still confused why you don't have a bigger audience yet… This video was SO inspiring because i am on vacation next week and wanted to switch up my workout schedulena little. Using this week to try some new movement patterns and machines/ exercises so i can program a nice workout split for myself. It's actually so much fun!
So cool to see actual, practical, real-life examples of how to create a workout plan ❤️! Justina, you are amazing at targeting the client's needs and wants! I love your thought process when you add all the movements in. Nothing is added just because. You are perfect! Thanks a lot for sharing 🥰! This is super helpful ☺️! I planed some workout routines for myself which are similar, but used a 20 rep per set. Could that be too much 😵? Sometimes, I can fully do those, but other times I kindda struggle 😬. Thanks for everything that you do ❤️
I love love love the way you explain the movement, science, intention and planning process. I'm so gonna incorporate some of the lower body movements to strengthen my ankles ❣️
This was really insightful Justina! I want to do my certification some day but until then I keep learning from you and bettering my own workouts so thank you for the information you put out there! I just had a quick question. Totally fine if it's not answerable but I'm just in a mini crisis. I strained my groin pretty bad like a few weeks ago and currently doing physiotherapy for it, but because of that, I've been unable to do squats or lunges as part of my leg days. So my question is, is there any way to keep training your quads despite the injury? Exercises that might still engage quads without much stress on the adductors? I'm going kinda insane cause I find my leg days incomplete without quad action :/
So glad you enjoyed the video! Honestly since I’m not involved in your recovery, it’s hard for me to say. Most lower body exercises use the adductors for stabilization and I don’t want to interfere with your recovery. Only thing that safely comes to mind is like a knee extension machine at the gym. Sorry I’m not more help!
@@JustinaErcole No worries! I figured as much! I was just wondering if there was some magical exercise I might have been missing but alas. But hopefully with my treatment I'll be back to my regular squats and lunges!
You are very clear in specifically classifying excercise. The knee dominant exc esp helpful for me. I have issues with my knees hence it is frustrating to follow program that includes them for lower body. Do you have any suggestion Justina of what other options i could incorporate for my lower body (esp glutes, quads) without having to do knee dominant excercises? Atm i do hip thrusts variation, glute bridges, hip abductors, rdls. Thanks a bunch!
Hey! So it's going to be difficult to train your quads without knee dominant exercises, since the quads are in charge of knee extension. I would recommend going to see a physical therapist (if you haven't) to figure out why you're having knee issues. But otherwise all those glute exercises you're currently doing are great options!
@@JustinaErcole yes i am seeing one and atm just focus on glutes while knees are healing. I just want to hear from other perspective and ideas to broaden my knowledge. Thanks for your reply Justina!
Hey Justina! For the goblet split squat, SLRDL, and SLEB, I just want to clarify that it’s 3 times through for each leg, correct? So you’re doing it 3 times through for both sides…..thanks so much!!
Love this video! I’m a group fitness instructor who got my NASM personal trainer cert back in 2020 and looking for another certification to work on program building. Do you recommend a certification that you found really helpful? Also have you heard of Matt Casturo and his program design 101 cert? Thoughts? Thanks for great content!!
I love it! Thank you! One thing I need to ask… do you think its better to have full body everyday of training, or is it better to do split? I prefer the full body, but I do not mind doing what is more efficient! I love almost all kinds of programming. So what do you recommend for overall training for everyday life?
It’s totally up to you! I personally enjoy full body every time, but others enjoy a split. With everything ask yourself: what is my goal, what do I enjoy, and how much time do I have to commit to this. Don’t overthink it :)
I dont think anyone loves Bulgarian Split squats i feel like crying when i Do them BUT they are super effective and afterwards i dont know i feel like a badass whenever i Do John meadows drop set of death xD hurts like hell but super fun
Hey Justina, thanks for the video! I've noticed that when I'm pushing my weight limit and trying to lift lights out heavy and squeeze everything out of myself, my body tends to get really bloated, like 🤰🏽. (Especially if I'm hitting PRs on caroline girvan or natacha oceane's strength workouts). Do you know if that's normal? Or does it mean I'm pushing too hard? I try to eat enough on days I do that but I don't really track my calories. I try not to go that hard all the time but sometimes when I'm on a roll and getting good workouts in I tend to just get carried away because I enjoy the feeling of pushing myself
Hey! I've actually never heard of someone getting bloated to the point of looking pregnant after a workout. A little swelling to muscles is absolutely normal, but if your stomach is distended then my first instinct is that something is wrong. I would check with a physical therapist or doctor ASAP!
@@JustinaErcole it's like bloating and then it goes away after rest and recovery. the time it was bad, my diet also wasn't great so it was probably a combination of things. i'm guessing it has something to do with how exercising is affecting my hormones and yeah do need to get some tests done to figure it out! thank you!
I'm just wondering, how do you do 3 sets alternating on different sides of the body? Would you do 3 sets on each side or 5 reps are on one side and then 5 on the other?
I’m having trouble finding the CFSC video! Do you think this training would be too advanced with someone who doesn’t have a science/personal training background or cert but just wants to know more about programming workouts?
Hey! I think the hardest thing will be the in person exam. You have to succinctly cue and demo 5-10 exercises and then give regressions and progressions. They give you all that info to study, but it definitely helps if you’ve had some sort of coaching experience in the past!
@@JustinaErcole The main attraction to NASM for me is I can use it for CEU's to keep my NASM cert up to date, other than that ??? Hard to assess the programs from reading descriptions online.
@@judithhershkowitz7093 PN counts as 1.9 CEUs. And most programs will list that on their website. I'd recommend sending someone an email if you're unsure!
