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Featured Review

The Power of Muscle Adaptations

Oh Boy!

We changed things up a bit last week, and I. Was. Sore!!!

It's easy to get stuck in a workout rut, even if you don't think you're stuck in a rut. For a long time we've switched workouts every day and have usually lifted lighter with more reps. However, last week, we cut the reps down to 4 sets of 8 reps. It was challenging. And I was sore for days! I don't like to be quite that sore, so I'll have to make some adjustments to the weight I use... LOL!

Muscles will adapt over time, getting stronger and used to the movements. It's not necessarily a bad thing. In fact, it allows you to see your progress! The problem arises when you ALWAYS do the same things day in and day out. Eventually, you will stop seeing results because your body is used to the stressors and no longer finds it challenging. That's when you know it's a good time to increase the weight or change your protocol (how many sets or reps, how much rest time, which exercises you put together, etc.) or change the exercises you are doing.

For the rest of this month, we are going to stick with the same workouts and keep the reps low but the weights a bit heavier than what we "normally" use. By keeping the workouts the same, we will be able to see our progress by the end of the month. Are we less sore at the end of the month performing the same workouts? Can we see any visible muscle growth? It'll be interesting to observe the results. Just beware of starting out with too heavy of weights - you may get really sore. You can always increase the weight a little bit each week or after 2 weeks. You'll have to monitor your own progress, so take notes as you go along. Notice what happens and how you feel the next day or two.

Here's the plan:

Monday, Wednesday, and Friday (weight lifting days) we will keep the same workouts each week. This week, perform each set 2-4 times, using 5-8 reps per exercise.

Tuesday, Thursday, and Saturday you can use as rest days, cross training days, or cardio days. I'll include cardio-based workouts for you, but feel free to get outside and enjoy the fall weather (if you're in the Northern Hemisphere like me) and get some nature therapy. I've been enjoying trail runs and hikes through the beautiful fall colors! There's a lot to be said about nature therapy! It is soul satisfying!

Let me know what you think of this new protocol and how it's working for you! It's fun to see and notice progress, so keep track of what weights you're lifting on each workout and how you feel during and afterwards. As you do this throughout the month, you'll be able to track your progress and see improvement.

And don't forget to get outside when you can and enjoy the great outdoors before it gets cold!!



Tuesday: Tabata #1

(perform 4 rounds of each exercise to reduce soreness!)


Thursday: Sevens

(perform 8-10 reps per exercise to reduce soreness!)


(30-60 seconds jump rope)


Saturday: 30+ minutes Outdoor Activity of Choice


Sunday: REST & RECOVER - walk, stretch, yoga, or pilates


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