In this short episode I go over 3-4 pros & cons of both in-person AND online training. It’s really not a "VERSUS" kind of conversation, which is often how I hear it framed. It is a black and white fallacy to say one is better than the other. Both methods of training have a TON of pros and cons that YOU as an individual can consider when making the choice that is best for yourself in this stage of your life. The goal of this episode is to help you get more clarity on which option is best for you but, DON'T WORRY, if you make a decision on one and it turns out to not be the right fit, you can just switch :) You can always change your mind. In fact, you will get the most out of experiencing both within your lifetime! Have anything else to add to these lists? Let me know! Find me on IG @trainwithchelsy and start a conversation with me. I always respond and love connecting!

"I don't know where to start" "I don't know what to look for" "I'm not sure who to trust" "I just want to know how to make my own workouts" If you've ever thought or said any of the above ^ this episode (and the show notes) is for you! Join me in this conversation about what specific & SIMPLE details make a great workout program, how to have repetition AND variety so you can adapt without getting bored, and examples of how I structure a week of workouts for some of my own clients. FIRST COMPONENT: 6 MAIN MOVEMENT PATTERNS:  SQUAT: From a functional perspective a squat is a movement to keep forever if you want to be able to do things like get off the floor, sit down in any chair and be able to get out of it, use the toilet independently as you age, and more comfortably play with your kids as they get older and bigger. From a training perspective, squats are an all inclusive movement that engage lots of different muscle groups depending on what you squat with and how you do it. For example, a super heavy goblet squat will also target your abs in a big way. And a barbell squat will get the muscles in your back a ton, as well as abs.  Goblet squat, front rack squat, sumo squat, back squat, tempo squats, squat with pulses, overhead squats, heels elevated squat, toes elevated squat. HINGE/DEADLIFT: Being able to hinge at your hips the way a russian deadlift demands is suuuuuch a great skill to have. This stretch and strength makes the low back happy when you do it well. From a functional perspective, hinging is great for doing every day tasks that are more likely to injure you and create pain. Conventional deadlift, russian deadlift, good mornings, hip thrust, hip extensions. PUSH: Push movements usually target the muscles on the front of the body, which makes it easier to remember and visualize. Push movements, like an overhead press or chest press are great to balance and pair with PULL movements. Overhead press variations, chest presses, chest flys, push ups, push presses, sled pushes, squats. PULL: Pull movements generally target the muscles on the back of your body, like row variations and lat pulls/pull ups. The back of the body is easily forgotten and probably the most potent in terms of managing common every day aches and pains. Most programs that are bodyweight or band oriented wont be able to target the posterior chain (aka back of body) and so youre more likely to struggle with low and upper back aches, posture, hip and knee pains due to overuse of the front muscles, and it’ll be harder to get a true strong core!  Bent over rows, sumo rows, cable rows, lat pulls, pull ups, banded pulls, trx rows, conventional deadlifts, sumo deadlifts. SINGLE LIMB: Single limb movements, like single leg glute bridges, squat to box, or rdls and single arm presses or rows, are perfect ways to find imbalances in the body, discover where you’re compensating more, and build up strength in a more balanced way. I love single limb work for helping to improve joint stability, mobility, and aches associated with compensations.  Single leg squats, single leg rdls, single arm overhead press, single arm arnold press, pallof press, side plank, copenhagen plank, single leg glute bridges, single arm cable rows/pulls, single arm chest presses, incline row. CARRY: This one is more of a bonus! You don’t need to stress if you’re not adding this in BUT it is an excellent addition to a well-rounded training program and the benefits are vast.  A carry is exactly as is sounds. You get something super heavy, like a kettlebell or a dumbbell, and you walk around with it in one hand, maintaining posture. This would be called a suitcase carry – easy to remember! Carrying one suitcase in one hand. Another carry variation is called a farmers carry – I imagine this is from carrying a bucket in each hand. So this is carrying something heavy in EACH hand. These are the two most basic forms of carries and truly all you need to know. But for the sake of educating, there are also mixed-rack carries, so that means you might carry a heavy weight at one side (suitcase style) but then in the other hand maybe you have a lighter weight held up overhead. That’s mixed. My personal preference is the suitcase carry. It hammers your core, it improves your grip strength, it offers you more awareness of your posture and how to hold tension up your spine. It’s a nice, low impact way of exposing your body to load without a ton of risk. You can easily drop the weight down too if it’s too heavy or your grip fails. Suitcase carry, farmer carry, mixed rack carries, overhead carries. SECOND COMPONENT:  When I’m writing workouts for clients I like for them to repeat the main movements for 3-6 weeks with deviations and progressions in things like weight, reps and or tempo and pace.  Repetition is VITAL for 2 big reasons: When you repeat your workouts you eliminate a lot of the anticipatory mental load that comes with too much variety. When you KNOW what to expect it can make your workouts shorter, smoother, AND easier to notice progress in because you’ll be able to feel and see a difference in your movements, range of motion, weight choices, joint stability, all the things. It’s like learning a brand new recipe and having to look at the measurements and directions constantly. But if you make this same recipe a handful of times then it wont seem as long or complicated. You start to memorize whats needed and maybe you dont have to keep buying all the ingredients because you have some leftover from last time. Its always harder to make a recipe a single time than it is to repeat it and fully understand it. AND the more you make it, the braver you get later on to experiment with new things and put your own spin on it. Same goes for workouts. Another benefit to repetition is that your body ACTUALLY gets the message to adapt. When you do a workout once and you’re all over the place, your body doesn’t get the opportunity to understand what you’re asking of it so it wont adapt. It will be confused. When this happens, you’re more likely to be too sore which means taking MORE days off, losing your momentum, and falling off. With repetition you get to adapt, eliminate soreness, and get real results. Some of my favorite resources for workouts are: Peloton! They have GREAT workout programs with a variety of trainers and equipment. You can do Pilates, strength training, cycling, shadow boxing, even pre and postnatal programs. You can do one-off workouts or do a 4-6 week series. And you dont need a peloton bike to access these. They have an app! Kayla Itsine has some really great programs to follow. Bodybuilding.com has phenomenal programs that are NOT just for bodybuilding so dont be fooled by the name of the website I have a handful of premade programs available to anyone once they’ve worked with me 1:1 in my signature program, Hypefit Method. And then there are a ton of great trainers online who you probably already follow on social media and can reach out to to see what they offer! www.chelsybarber.com -- if you're interested in working with me, come visit my website or find my on instagram! I'd love to meet you and get you started on your dream fitness journey ASAP!

Motherhood is a wild, unique, beautiful journey. In this personal episode I share MY specific experiences about what's been difficult, what's been easier than I thought, and how I'm navigating my body changes after a brutal pregnancy, tough birth, and complicated postpartum journey. I'm 18 months in at the time of this recording so I'd love to do these episodes every-so-often for the real deal updates and shares. DISCLAIMER: My experience is only mine. I do not believe I am doing anything more "right" or "wrong" comparitively. There are too many details and factors in life to compare ourselves. Of course many themes are relatable and common, but please know that whatever YOU are experiencing is valid. And to all the parents out there -- YOU'RE KILLING IT. YOU GOT THIS. SALUTE RESOURCES: SLEEP CONSULTANT: Tiffany Lebano, RN | Instagram: @themamacoach.tiffanylebano BREASTFEEDING: Le Leche League | 

Welcome to a special episode of Mind & Muscle, where I'm bursting with excitement to share the ins and outs of my beloved program, Hypefit Method. This isn't just any fitness program; it has my heart, soul, and expertise poured into every aspect, and I can't wait to tell you all about it! In this episode, I'm pulling back the curtain and giving you an exclusive look into what makes Hypefit Method truly special. From its inception to its evolution, the changes and adaptations I've made along the way, and the current structure that forms its foundation. Going virtual with my personal training was a decision fraught with fear and uncertainty, but I took the leap, and it's been a decision I've never regretted. ALSO -- I cannot express enough how much I adore this program for the incredible women it has brought into my life. Every client I meet through this experience embodies qualities that inspire me – they're hard-working, exceptional communicators, and ready to elevate their game to new heights. It's the perfect recipe for success, and I'm endlessly grateful for each and every one of them. Whether you're a fellow trainer considering the virtual realm or a woman curious about what Hypefit Method entails, this episode is your backstage pass. Get ready for clarity, honesty, and an authentic glimpse into who I am and what drives me. Join me as we dive deep into where passion meets purpose, empowerment, and endless possibility. WORK WITH ME: If you're interested in working with me as an online virtual client inside HFM, let's chat! You can email me at [email protected], book a call here, stalk my IG to catch a vibe @trainwithchelsy, OR visit my website www.chelsybarber.com -- I also do private consulting session with trainers, so if you want to pick my brain more, use the same link as clients to book a call!

Have you ever tried writing "life is beautiful" on a post-it only to never REALLY see it again? It's there, just blending in with your environment and holding zero meaning. ....Just me? (laughs in nervous) I've done this so many times with different mantras and affirmations on things like mirros, the notes app, my laptop, vision boards, etc. I WANTED them to work. I loved the idea and it all made sense when it was logically broken down for me. It wasn't until I started learning and truly believing in the power of words that it all clicked. When words are anchored to certain emotions it impacts our physiology. When words AND physiology work together it impacts the quality of our life -- what kinds of actions we do (or dont) take, the outcomes we get, the patterns we create for ourselves. Join me in this episode as I breakdown this potent connection between WORDS and PHYSIOLOGY. We'll discuss affirmations and incantations and which of the two holds more power. AND I go over a few of my favorite research studies: Mind Over Milkshakes: Mindsets, Not Just Nutrients, Determine Ghrelin Response by William R. Corbin, Peter Salovoy, Alia J. Crum, Kelly D. Brownell et al. Learning One's Genetic Risk Changes Physiology Independent of Actual Genetic Risk by Bradley P. Turnwald, J. Parker Goyer, Danielle Boyes, et. al. Mind-set Matters: Exercise and the Placebo Effect by Alia J. Crumb & Ellen J. Langer, Harvard University (free article)      

14:20: The start of the Conscious Learning Gap In todays episode I talk about emotional regulation, specifically HOW to learn to engage with your emotions in a way that creates more flow and freedom in your life. I speak from experience and use what I call "The Conscious Learning Gap" to offer a tangible practice you can start today. By CLOSING this "gap" between your awareness to regulate emotions as they're happening and your actual ability to regulate, you can become a master of your life experience and outcomes. This has been life changing for me and I hope you'll be able to make meaningful changes too!    

Nobody wants to feel like it's a threat to their competency if they get something wrong or can't reach a goal or look like they have no idea what they’re doing. Nobody. But we need to be able to try things and not get them right on the first try. This is why it's important to set goals and establish the baseline, the EXPECTATION, that PART of achieving these goals is failing along the way, experiencing inconsistencies, not knowing how something works, looking like you have no idea what you’re doing,and generally just NOT getting it right on the first try.  This episode dives into the idea that failure or looking like a beginner or having OFF days/weeks/months/ even YEARS in your fitness journey should be "planned", recognizable parts.  If it's inevitable if you intend to commit for life, why not make the inevitable less painful and surprising?  If this episode prompted you to want to get started and take action with your fitness, but you'd like some guidance, my schedule is OPEN for private, virtual 1:1 sessions! Here's the info: Beginners - I'll take you through a movement assessment and offer you insights on your movement patterns, strengths, and weaknesses. I swear these are fun! It's like a horoscope quiz except now you get to learn about your body. Advanced - If you've been working out but want to take your fitness to the next level or get out of a plataeu, I'll offer you advanced cues and insights.  Other - Not sure what you need? Have questions you want answered without needing to workout on camera? Just want a workout planned with me there to train and cheer? I've got you :) Please visit www.chelsybarber.com or Instagram @trainwithchelsy for more information on booking and availability -- spots limited each month!

Join me in this vulnerable conversation about forgiveness and self-responsibility. This episode is near and dear to me because I have always been attached to my stories of suffering -- the blame game, identifying as a victim, being filled with fear.  I thought the idea of forgiveness was a lie. When I listened to people forgive others for wrong-doings I didn't believe them. WHO could possibly forgive someone for causing so much PAIN? Why would you let someone off the hook with forgiveness? My journey learning about forgiveness and reclaiming MY life story hasn't been linear, but it has been profound. I share what I've learned about this topic, what my specific process has looked like, and where I'm currently at.  I hope this resonates, creates deep thought and re-consideration, and offers you the same pace and freedoms I've been able to experience from all this. So much love, Chels 

We know about menstruation and ovulation. But what about Luteal and Follicular?! And how do these four phases in a single cycle impact exercise, if at all? Have you ever blamed or doubted yourself for not being able to show up 100% all the time?  Have you ever thought, "why cant I be as motivated as everyone else?!" Do you feel "crazy" for your inconcsistencies? (I bet they're patterned and directly related to your hormonal shifts). What if I told you you're NOT alone... That myself and MANY others are also expriencing fatigue or weakness some weeks, spikes in energy and motivation other weeks, and coasting without much thought on some too. Join me in this short overview of what the four phases are and what I recommend you do to create more alignment between YOU and your body. While this is NOT my specialty as a certified personal trainer, it IS something I bring up inside my fitness program with all clients. I find that giving this cycle syncing summary to my fitness clients creates space for them to be more flexible with their expectations. GOAL: I loved creating this episode and I want to go deeper! My goal is to find someone who specializes in this exact topic so I can do another episode with that guest. I know it'll be valuable beyond belief. If you know of anyone, let me know!  

Language is how we interpret and communicate everything. Every single sensory experience, emotion, memory, etc is only shareable and understandable with language. This can be our greatest freedom OR a huge limitation. We can use language to create clarity for ourselves and have honest experiences OR we can use it to manipulate ourselves as well as others around us. How do YOU want to use language for your life experience? Consider clarifying questions you can start asking others when you are devoted to understanding them rather than trying to use your own internal systems to fill in the blanks they've created by using verbal fluff.  If you love this episode and want to learn more, I highly recommend digging into these resources:  - Book: Nonviolent Communication by Marshall B Rosenburg - Podcast: The Witch Trials of J.K. Rowling with Megan Phelps-Roper Language can and should be ever changing because language is how we are able to express our experiences here and we are continuously evolving and learning as a species. It makes sense then for our language and how we understand to also be evolving and expanding. When people tell us they want to have more language to represent THEIR gender identity, it is very limiting and disempowering to reject that. For all of us as a collective. It limits others and it limits ourselves as a whole. Expansion and options and freedom are VERY much rooted in language and how we express.