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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 for Pre-Order: My Best Body – Home Training Program

My Best Body – Home Training Program is now available for worldwide pre-order for $89.99 USD! 

STARTING TODAY, YOU CAN:

  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 on Oct. 30

TO PRE-ORDER MY BEST BODY – HOME TRAINING PROGRAM: 

  1. Visit the product listing in my shop.
  2. Add the product to your cart and check out through PayPal. You will be charged upfront and will receive your downloads via email on Oct. 30 when the program launches.

Please note: PayPal securely processes all payments, but you do not have to purchase using a PayPal account! Credit and debit cards work, too. 


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

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

With so many options out there these days, I completely understand hesitation, but I can also promise you that I am 100% confident you will find this program effective, challenging AND fun, no matter where you train or where you’re starting from!

I like to take my time with the creation and development of my programs (I started this program back in December 2016!). Why? Because quality and safety are of utmost importance to me. 

My #1 goal is to help you reach your goals, even from the other side of the world. Compared to similar 3-month programs, I believe I provide:

  • An exceptional amount of value.
  • A truly effective and safe workout progression that is going to empower and energize you.
  • A lot of helpful info that will set you up for longterm success!

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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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Short & Sweaty: Quick, Effective At-Home Workouts – Coming Wed., Dec. 21!

I was putting together my workouts for home this week. At home, I don’t have access to a gym. I work out in my basement with a few sets of dumbbells, an exercise mat, and a low weight barbell. There are a few sturdy chairs I like to use for step-ups and things of that nature, but nothing too hardcore. I don’t have a lot of space, and I’m usually short on time when I’m home for the holidays (because there are too many cookies to eat and people to see!). As I was writing my schedule, I thought, “I’m definitely not the only one in this position over the holidays (and maybe on a regular basis!).”

And so, “Short & Sweaty: Quick, Effective At-Hone Workouts” was born. 

In Short & Sweaty, you’ll find more than 30 of my favorite unique, high-intensity workouts designed to pump up your heart rate and torch calories in minimal time!

ALL of these workouts are tried-and-true circuits that I’ve lead in my HIIT class over the last year and a half. I often receive requests to share those workouts broadly – here they are in a convenient eBook!

Short & Sweaty includes a variety of HIIT styles and unique, challenging exercises to keep your mind and body guessing. With the option to extend or shorten many of the workouts, you will have dozens of fun and effective ways to work up a sweat! Helpful photos are provided for each exercise, so no having to guess or look up exercises. 

Workout categories include:

  • One complete week of workouts requiring minimal equipment
  • 10-12-minute fat-burning HIIT
  • 30-minute calorie-torching workouts utilizing minimal equipment
  • No-equipment workouts designed to get your heart rate up

In most cases, the equipment can be easily switched out with alternatives (e.g. a barbell for dumbbells, a dumbbell for a kettlebell, etc.).

Equipment needed:

  • Barbell*
  • Dumbbells*
  • Kettlebell*
  • Med ball*
  • Mat
  • Exercise ball
  • Jump rope
  • Interval timer (I use “Gymboss”)
  • Bench/sturdy chair
  • Low step bench (or step)

*can all be used interchangeably

NOTE: Short & Sweaty is NOT the at-home version of the My Best Body Training Program (which is coming late 2017). It is a collection of circuit and HIIT workouts I love and do regularly. This is my answer to staying fit when short on time, space and equipment (especially while traveling these next two weeks!).

Cost: $25 USD (less than a dollar per workout!) until 1/15/17, when it will return to regular pricing $30.

Check back on Wed., Dec. 21 to grab your copy!