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Ask the Coach: How Much Weight Should I Lift?

July 25, 2017 By Heather Blackmon

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I’m bringing back an old favorite series today! A few years ago, I did a regular video series answering reader questions about health & fitness. It’s long overdue and I’m so excited to be back in video to answer even more of your questions today.

>> Submit your Ask the Coach question 

Let’s kick things off with 3 questions:

  • How to prevent feeling gassy from eating more veggies
  • How much weight should you lift
  • Tips for eating out (without blowing your nutrition plan).

Watch the video to get my full thoughts on these questions, or check out the summary below the video for the short version.

From this month’s Ask the Coach video:

1. How do you prevent feeling gassy from eating more veggies?

Avoid eating too many cruciferous veggies, like: Brussels sprouts, broccoli, cabbage, and cauliflower. Like beans, these vegetables also contain the complex sugar, raffinose, which can be harder for our body to process.
Eat slowly (try taking smaller bites) and chew thoroughly. Reduce or eliminate fruit, as fructose can ferment in your gut. You may also find it helpful to take a daily probiotic to support proper digestion. May also be an intolerance reaction. Try an elimination diet and/or try a daily digestive enzyme.

2. How much weight should you lift?

Focus on your form. You should lift enough that when you finish your assigned reps, you could maybe to do a 1-2 more reps. If you can’t finish your reps with good form, choose a lighter weight or drop down mid-set. If you can easily finish your reps,  increase the weight on your next set.
(Bonus tip: using an app like JEFIT or Trainerize makes it easy to track your weights from workout to workout)

3. Tips for Eating Out (without blowing your nutrition)

Plan ahead by checking out the menu online before your dinner. OR ignore the menu completely and order the protein & veggies you like directly from the waiter/waitress. This is a great approach if you are tempted by meals outside your plan when  you go out to eat.
(Bonus: Check out my article on How to Eat Out with a Nutrition Plan for more tips)
Have a question you’d like me to answer in an upcoming Ask the Coach video? Share your question here. 

Filed Under: Nutrition, Strength Tagged With: ask the coach, video

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Welcome

Hi! I’m Heather, a yoga & wellness teacher based in Colorado... Read More…

Am I the only one still (basically) living in yoga Am I the only one still (basically) living in yoga clothes?

For at least part of the day, it's just easier to put on yoga pants, sports bra, and a "zoom-appropriate" top. Or a button-up layered over my workout tank. It makes it SO much easier to squeeze in a workout when I have time.

Tell me I'm not the only one who's not going back to work clothes?!
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#vail #yogalifestyle #yogaliving #vaillife #vailcolorado #mountainlife #vailvalley #outtherecolorado #mountaingirls #womenofthewilderness #womenwhoexplorecolorado  #lovethelifeyoulive #vaillive
Wait, should I look at the camera? 📸 But reall Wait, should I look at the camera? 📸

But really, keep your gaze straight ahead to keep your neck safe in bridge (or Setu Bandha Sarvangasana). It's rare that a version of this pose isn't included during cooldown in my classes.

Do you love bridge as much as I do?
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#asana #goodvibes #bridgepose  #energy #feeltheyogahigh #happymindhappylife #myyogalife #letyourlightshine #letyourpranaflow #coloradoyogalove #coloradoyoga #practiceyoga #yogajourney #yogalifestyle #yogaliving #yogamakesmehappy #yogapractice #yogatime #ipreview via @preview.app
"Every ending is a beginning. We just don't know i "Every ending is a beginning. We just don't know it at the time." -Mitch Albom

Last Friday, we ventured to a trail near Carbondale for the most beautiful ride with huge wildflowers everywhere. It was a great trail with good climbing, plenty of flow in the middle, and A LOT of switchbacks on the descent. Our first 2 hour ride of the season and it was a blast!

I didn't know it at the time, but it was also the last ride on my Liv mountain bike - because I got a new bike on Sunday! ✨

If you're in Colorado & in the market for a new bike, I highly recommend Over The Edge in Fruita. I test rode 6 bikes & then took the Pivot Mach 5.5 out on the trail to be sure it was the right one. Great experience!!
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#adventurespirit #alltrails #mountainvibes #mountainaddict #mountainadventures #mountainbiking #mtbiking #mtbdaily #mtblife #seemyadventures  #womenofthewilderness #womenwhoexplorecolorado
In the past week, have you... 🔆 Stopped to watc In the past week, have you...
🔆 Stopped to watch the sunset
🙏 Told a friend how much they mean to you
💪 Taken time to move your body
 💤 Gone to bed early or taken a nap
📚 Turned off the TV and read a book

Share your number (1-5) in the comments. ⬇️

And if your total is less than 5, I invite you to give one you've missed a try this weekend!! 
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#vaillive #practiceyoga #vail #vaillife #vailcolorado #goodvibes #happymindhappylife #thisisyoga #vailvalley #yogaliving #beachvibes #lovethelifeyoulive #adventureraised #outdoorsygals #wanderfolk #ipreview via @preview.app
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