Debbie Potts Coaching

Tips to getting stronger, faster and more powerful in 2023!

My goal in 2023 is to get stronger, faster and more powerful.

What about you??

How to get stronger?

Eat protein 30-50g per meal a few times a day (ideal body weight = grams of protein per day) + Lift heavy things 2-4x week + manage stress + prioritize sleep

The WHOLESTIC Method Coaching Program.

Training for strength, power & speed
REPS & SETS:
  • 1st set: Strength ~ 2-6 reps (fatigue)
  • 2nd set: Power (low-intensity weight) 2-6 reps • Both: MAX effort – accelerate through ROM
  • Exercise Intensity (RM) Sets Reps Rest Interval
  • 3 sets, 4-6 reps, 90-seconds rest in between rounds (active recovery)
Timing: Contraction & Relaxation of Muscle
  • ✓‘Turning off’ muscle may be more important than ‘turning on’
  • ✓A muscle that cannot relax quickly will slow down the athlete
  • ‘Superstiffness’ – Stuart McGill
  • ✓Muscles + fascia = mechanical springs (conserve ATP)
  • ✓If spring is too compliant, limits elastic energy storage
  • ✓A pre-contraction level – muscle stiffness for optimal storage and
    recovery of elastic energy
Sample week:
Mon. Complex Workout
Tues. Yoga
Wed. Steady-State cardio
Thurs.* Complex Workout
Fri.* Yoga
Sat.* HIIT Group workout
Sun. Low intensity SS or REST
Circuit A
  1. Heavy goblet squat
  2. Box jumps
  3. 6RM 3 4-6 Each 90 sec.
Circuit B
  1. Resisted push-ups
  2. Explosive chest passes – bodyweight & band or Med ball
  3. ~5% BW 3 Fatigue 4-6
Circuit C
  1. Pull-ups
  2. Med-ball slams Bodyweight Med ball
  3. ~5% BW 3 Fatigue 4-6 RFE
Circuit D
  1. Split squats
  2. Lunge jumps
  3. 6RM 3 6 4-6
Circuit E
  1. Shoulder press
  2. Med ball push presses
  3. 6RM Med ball ~5% BW 3 6

Should we do fasted exercise or fueled exercise?  Ongoing debate.  It depends.

I submitted a question to Rhonda Patrick.

Question: What are your fasted exercise guidelines and updates for the cycling female athlete? Endurance exercise, HIIT training, slow heavy strength training vs. easy zone 1 movement workout!?

Answer: Hi, you can learn more about training while fasting and many other things about exercising in general in the podcast episodes with Brad Schoenfeld and Stuart Phillips:
  1. How to train while time-restricted eating https://www.foundmyfitness.com/episodes/resistance-training-time-restricted-eating #78
  2. Brad Schoenfeld, PhD: Resistance Training for Time Efficiency, Body Composition & Maximum Hypertrophy https://www.foundmyfitness.com/episodes/brad-schoenfeld
  3. Stuart Phillips, PhD, on Building Muscle with Resistance Exercise and Reassessing Protein Intake https://www.foundmyfitness.com/episodes/stuart-phillips
 

Did you set goals to do your first half or full marathon this year- or triathlon? What about a long distance trail run or cycling event?

Endurance sports are long distance and require burning fat for fuel- unless you want to be eating sugar to restock your glycogen stores every 45 minutes then have GI stress and get stuck on the blood sugar roller coaster.

What about training by heart rate (MAF) and time to build up your aerobic engine instead of running by speed and miles?

How about switching your food plan to a nutrient dense whole food plan that balances your blood sugar and avoids the glucose-insulin spikes?

Check out the past videos in the fall of 2022 on how to become a fat adapted athlete, MAF training, fat fueled athlete and why to prioritize protein intake as an aging athlete.

More to come. Let Coach Debbie know your questions so she can stay on specific topics.

Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the “right” things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you.

We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls “The WHOLESTIC Method”. We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete!

Are you ready to start your fat loss, performance and health journey …and N = 1 experiment? There is not a once size fits all solution. We are all unique.
The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything “right”. Doctors may tell you that your lab results are “normal” and there is nothing is wrong with you – but you know that you are off and not performing your best in life or sports. Let’s investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU!

Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with “The WHOLESTIC Method” coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let’s strive to thrive and not survive the day…its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete!

Connect and Follow Coach Debbie:
Life is Not a Race…It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005
WEB: https://debbiepotts.net/
https://www.instagram.com/lowcarbathlete/
https://www.facebook.com/lowcarbathlete/

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