Muscle Confusion is Stupid - Strategic Variation is Smart

By varying your exercises strategically not only will you gain strength and muscle faster, but you lay the platform for continued long-term progress over successive phases.

A successful training programshould be built around a core group of key exercises which you rotate through several phases of training. Your exercise variation shouldn’t be random, haphazard, based on the latest fitness fad, or left to guesswork. Instead, it should fit into your overall plan, compliment what has gone before, potentiate what follows, and have a specific purpose. You need to have a logical strategy in place which guides how you vary exercises.

 

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Muscle Confusion is Stupid - Strategic Variation is Smart

By varying your exercises strategically not only will you gain strength and muscle faster, but you lay the platform for continued long-term progress over successive phases.

A successful training program should be built around a core group of key exercises which you rotate through several phases of training. Your exercise variation shouldn’t be random, haphazard, based on the latest fitness fad, or left to guesswork. Instead, it should fit into your overall plan, compliment what has gone before, potentiate what follows, and have a specific purpose. You need to have a logical strategy in place which guides how you vary exercises.

 

read more

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008: Acupuncture, stress, and burnout with Ali Damron

This week, we’re talking all about acupuncture! I loved chatting with Ali Damron about one of my favorite healthy living tools, especially since I was a needlephobe and afraid of acupuncture for so long. Once I finally tried it – when we were trying to get pregnant with Liv! – there was no going back. I found myself craving it and have used acupuncture on and off to help with various aliments, recovery, stress management, allergies, and supporting our pregnancies. 

Ali Damron is a wife, mother to two sweet little boys, a licensed acupuncturist and a certified personal trainer for over 11 years. It’s her mission to educate women about the importance of health and teach them how to be healthy. She works with women to provide natural approaches to healing and get them looking and feeling their best. She works with pregnant women, birth educators, and mamas all over the United States and I enjoyed talking with her. 

In this episode, we discuss:

– What is acupuncture and how does it work?

– Constitutions. This has always fascinated me, especially because different lifestyles and diets work for different people.

– Adrenal fatigue, tips for dealing with stress, and preventing burnout

Here’s where you can find Ali:

AliDamron.com

Instagram

Through her podcast, The Ali Damron Show, on iTunes and Stitcher

Thank you so much for listening! If you enjoyed the show, please consider leaving a 5-star rating and short review on iTunes. It helps to increase the visibility of the podcast so more people have access to these healthy living tips.

Listen and subscribe on iTunes, Stitcher, and Google Play.

• Follow me on Instagram here  

For full podcast notes for all episodes, check out fitnessista.com/podcast

The post 008: Acupuncture, stress, and burnout with Ali Damron appeared first on The Fitnessista.

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Don't Be a Wimp; Train Your Willpower

Willpower is the ability to be the person you want to be, rather than an impulsive, whiny child. It is the power to create your life.

Monday through Sunday, I’m up by 5, immediately jumping into a movement circuit and then whatever creative work I’ve prioritized for the day. To an outsider, it would appear I have discipline down. With few exceptions, I fit in my daily workout, eat well, and fend off procrastination. Still, a part of me is always trying to rebel. I finish breakfast and want to keep on eating- just for the sport of it. Its worse on those occasional trips for ice cream.

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Get it Done 12-Minute Sandbag Workout

Workout equipment:

Workout type: 12 Minute

Timer setting: 18 x :10 x :30

1. Sandbag squats
2. Sandbag burpees
3. Side lunges
4. High knees
5. Sandbag clean & presses
6. Medicine ball toe touches

Bonus: 50 Medicine jackknives + 50 Rocking plank

——————————————————

Leave your reps in the comments below.

My reps for today’s workout:

Sandbag squats 18, 17, 16
Sandbag burpees 7, 7, 7
Side lunges 28, 27, 27
High knees 114, 113, 114
Sandbag clean + presses 8, 7, 7
Medicine ball toe touches 33, 34, 34

Did you do this workout?Tweet It!

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