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Get Stronger with Progressive Overload

Our bodies adapt. They can get with the program pretty quickly.

If you always do 3×10 back squats with 95 lbs., you can bet that your body will adapt to that challenge. 

If you always do the same bodyweight exercises at the same tempo and in the same rep range, your body will also pick up on that pretty quickly.

If you always work out 30 minutes a day, 3x a week, and do the same steady state cardio, you can bet your body is going to yawn through those workouts, too.

The obvious ways to progressively overload your muscles and stimulate change are to increase:

  1. the resistance (weight) you use or
  2. the amount of reps you perform.

But what happens when you are stuck in weight limbo (e.g. “10s are too light but 15s are too heavy!”) or simply can’t complete those next five push-ups with good form? 

Good news – there are several other ways to safely overload your muscles, get stronger and bump up to the next level. 


INSTEAD OF RESISTANCE/REPS, INCREASE:

FREQUENCY:

For example, if you aren’t seeing pull-up progress with one session a week, increase the number of times you train back and shoulders to 2-4 more weekly sessions. Our muscles are resilient; they don’t typically need more than 1-3 days of recovery. Increase the number of times you train a lagging muscle group each week.

Now, I don’t mean “go train legs every day.” I know there are lots of people on IG who appear to only do glutes and abs, but don’t be one of those people. A healthy body is well-rounded. And, for example, if you find deadlifting to be difficult, you might find that by training back and core, you are able to deadlift more!

VOLUME:

In addition to cranking it up when “Africa” by Toto comes on, increase the amount of sets you do for a lagging muscle group. Struggling to progress with push strength and typically do 3×10 sets of incline push-ups? Try 4-5 sets next time.

You can also decrease the number of reps for a new level of resistance and increase the set count. Can’t seem to press 10 reps of 15 lbs. but have no problem lifting 3×10 at 10 lbs.? Try 4-5 sets of 4-6 reps at 15 lbs. 


YOU CAN ALSO DECREASE:

REST TIME:

How long do you rest between sets or circuits? With our love affair with our phones, we probably rest a lot longer than we realize. Put the phone down and pay attention to how long you’re resting. Cut it 10-15 seconds shorter every few workouts. This is especially effective for HIIT/ circuit training.

TEMPO:

This is probably my favorite way to progressively overload, as my clients (and MBBHome / MBB (gym) athletes) are well aware. How fast are you pumping out reps? What happens when you slow a chest press down to a 5-sec. eccentric stretch with a 2-sec pause at the bottom? What happens when you add a 2-3-sec. pause at the bottom of your squat? You can make 10 lbs. feel like 50 lbs. when you slowwwwwww down and increase time under tension. Eccentric training is one of my favorite methods because it really forces you to lift mindfully.


PICK ONE TO TRY.

I recommend picking one and focusing on it. See a bunch you want to try? Don’t worry – your body is adaptive, remember. So, chances are, you’ll need to switch it up again soon.

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NOW AVAILABLE: My Best Body – Home Training Program

The day is FINALLY here!!

I am so excited and proud to announce that the My Best Body – Home Training Program is now available for purchase and download worldwide.

Full program details are available on the product page.


IMPORTANT PURCHASE/DOWNLOAD INFO & TIPS:

  • You can pay with a credit/debit card or a PayPal account. ALL transactions will be redirected to the secure PayPal website regardless of method. Select “Proceed to PayPal” to complete your transaction.
  • You have a max of FIVE download attempts per eBook, so be sure to properly save your downloads! Clicking the link will open the PDF in a browser, but in most cases, you need to manually save the PDF from that point in order to access it whenever you’d like. Requests for new files due to maxed out downloads require a minimum 3-7 business days for me to turn around, so please, please, please save your files! If you aren’t sure how, first check out my helpful “downloading your eBooks” page.
  • Refunds are not available (because once you make the purchase, you have the product).

HAVING TROUBLE?

If you have trouble with your purchase, please send me an email at corporatesneakers@gmail.com. I am my customer service team (“Hi, hello, thank you for calling Corporate Sneakers” … haha!) so I will do my best to get back to you as soon as I can. Please be patient with me!


NOT SURE IT’S FOR YOU?

Download my free 3-week trial!

Most program questions will be answered on my website (pricing, type of program, required equipment, etc.). However, if you have a question that is not answered there, please send me an email!

 

 

 

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My Best Body – Home: Pre-Order, Launch Date & More

Friends – I’m so overwhelmed by all of the amazing feedback and excitement from you all on the MBB Home Trial and have some news to share!

IF YOU ABSOLUTELY LOVED THE FREE TRIAL AND WANT TO …

  • Learn how to lift weights safely at home or in the gym
  • Build muscle and burn fat effectively using minimal equipment
  • Strengthen your core, the foundation for everyday functional movements
  • Improve your cardiovascular conditioning through a progressive (and fun!) cardio schedule
  • Enhance your mobility and flexibility through a weekly focus on stretching and foam rolling

… then you are going to love My Best Body – Home!

My Best Body – Home Training Program will be available for purchase worldwide on Monday, Oct 30 through my shop. The program will cost a one-time payment of $99.99 USD starting Oct. 30.


WHAT DO YOU MEAN, STARTING OCT. 30?

As a thank you, I’m opening a pre-order opportunity with exclusive savings on the 13-week My Best Body – Home Training Program starting Sept. 27.

STARTING SEPT. 27, YOU’LL:

  1. Save $10 and secure your copy of the My Best Body – Home Training Program for $89.99 USD
  2. Skip the craziness of launch date (who remembers the #MBBcrash of Dec. 5, 2016?) and receive your download links via email

UPDATE: You will be charged when you pre-order.


WHAT’S INCLUDED*?

Those who have purchased the My Best Body Training Program (gym) know the great depth of information and resources I pack into my guides – these lists barely skim the surface.

I put a ton of thought into my pricing. My goal is to share my workouts and personal training knowledge with as many people as possible, and in a way that allows you to keep what you purchase for future reference (i.e. eBook PDF). 

Think about this:

  • The average cost of a personal training session = $50/session
  • The average gym membership = $40/month
  • The average cost of a fitness app subscription = $20/month

For a one-time payment of $89.99 USD (until Oct. 30), you receive lifetime access to:

MY BEST BODY – HOME TRAINING PROGRAM (PDF)

  • 13 weeks of fun, safe and effective workouts that deliver proven results
  • Instructional photos demonstrating each exercise
  • Helpful overviews of each of the three program phases (Stabilization & Base Training, Strength Training, and Power Training) to help you get the most out of every workout
  • Weekly #mybrandofbeautiful pep talks from me – because fitness is about being strong on the inside, too!
  • Tips and tricks to improve your form and avoid injury
  • Weekly workout calendars to help you plan ahead and stay on track
  • Beginner and advanced options for many exercises/workouts – making this the perfect program for you, no matter where you’re starting!

MY BEST BODY – HOME RESOURCE GUIDE (BONUS PDF)

  • Full-Body Rehabilitation Sequence to follow on rest day and to use throughout the week as you wish as well as an overview on the benefits of stretching and foam rolling 
  • MBB Athlete Personal Record worksheet to help you keep track of your assessments and challenges
  • Warm-up guidance, including a list of dynamic stretches to work into your warm-up routine 
  • A chapter dedicated to form for common exercises like push-ups, hip hinges and bracing/hollow body
  • Heart rate & heart rate monitoring information, as well as what to expect when using a fitness tracker during My Best Body – Home 
  • Term glossary to help you understand common exercise terminology 
  • Exercise library providing step-by-step text instructions for each exercise in the program 

So, you get the picture … this is a GREAT deal. 

*Note that these are subject to change; HOWEVER, NOTHING LISTED ABOVE WILL BE CUT! I might just decide to add more. 🙂 


REQUIRED EQUIPMENT 

You will need a small amount of equipment to complete My Best Body – Home. In many cases, the weight options are interchangeable (e.g. You can do a skullcrusher with a barbell or dumbbells). 

When an exercise is described as “weighted,” feel free to choose whichever option you’d like. If a word in an exercise name is in parentheses, like “(banded),” it is optional. 

  • Dumbbells*: I recommend having a few sets to choose from, because the weight you lift varies from exercise to exercise.
  • Exercise mat
  • Exercise/stability ball: You should be able to sit on the ball with feet flat on the floor and knees comfortably making 90-degree angles.
  • Mini resistance bands: At least two – one with light resistance and one with heavy resistance.
  • Sturdy box, workout bench or jump box
  • Barbell*: I highly recommend investing in an adjustable barbell. In many cases, you can substitute dumbbells for a barbell, but there are some instances in which a barbell will be preferable. 
  • Kettlebell*
  • Jump rope
  • Interval timer: I use the free GymBoss interval timer app. 

*”Weighted” alternative


NOT SURE IF MY BEST BODY – HOME IS FOR YOU?

Try out a 3-week free trial of My Best Body – Home here.

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AVAILABLE NOW: My Best Body – Home 3-Week Free Trial!

The time has finally come to share the free 3-week trial for My Best Body – Home!

MBBHome is a variation of my gym-based program, My Best Body, and helps you build muscle and burn fat effectively using minimal equipment and space.

This is a completely new 13-week program that is the perfect solution for those who:

  • Want to strength train at home (or simply with minimal equipment, like in apartment gyms, hotel gyms, etc.)
  • Have never lifted weights before and are looking for an introductory program
  • Are more experienced in weight training and are looking for a new, fun and challenging program

This program is also perfect for regular gym-goers, too! It just gives you the flexibility to do some of the workouts at home, which is always nice.

For a chance to win a free copy of the full program, head on over to my Instagram and enter by Aug. 28!

Details regarding cost, nutrition guidance, etc. are all TBD.

As many of you know, I take a lot of pride in my work! Of course, it would mean faster return on investment for me if I wrote the workouts in a weekend, dropped them in a PDF and started selling right away, but that is not my style. I take the time to do the workouts myself and coach trial clients through the programs well before I sell them. I am a one-woman show, so all of this takes me time, but the payoff translates into QUALITY.

My ultimate goal is pretty simple: To create fun, effective and challenging programs that help people reach their goals and teach them about fitness and nutrition along the way.

I am really, really proud of this home program. This 3-week free trial is my major thank you to you all! I can’t tell you how much I appreciate your support and encouragement as I’ve made my dream of helping others a reality.

You can download the free trial here.