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The Club, Issue #019
September 16, 2021
Newsletter Issue #19 - September 2021
Because I have kids, I always think of September as the start of a new year more so than January. It's a time to start new routines or get back to familiar routines. Use this fall to establish strong health routines and it will set you up for success!!
In this newsletter, you'll find...
📍3 Signs You're Not Lifting Enough Weight
📍Bodyweight Strength Workout
📍What's In Season Now?
3 Signs You're Not Lifting Enough Weight
And How to Progressively Overload Bodyweight ExercisesYour fitness plan is (or should be) an ongoing process, not a deadline and strength training in particular is meant to be progressive. The way to build strength is to overload your muscles so they are forced to adapt and get stronger. Sometimes, though we get complacent with our routine. It’s easier to stick with what you know and what you’re comfortable with than to change up what you’re doing. But….if you’re not seeing results or if your strength training plan is stagnant, something needs to change.
Here are 3 signs you need to increase the weight you're lifting.
1.You could lift your current weight forever. If you count your reps to 10 and stop just because you reached 10, you might need to increase the weight. You don’t need to push your muscles to complete failure with every single set but if you get to 10 reps and could probably do 10 more without even blinking, you need to up the weight. Your strength training routine should be challenging and that means you should be lifting a weight that you can only lift 8-12 times with good form.
2.Your fitness progress has stalled. A plateau in your progress could be due to a variety of reasons so examine your overall routine carefully but one of the possibilities is not enough weight. Your muscles will eventually adapt to whatever stress you put on them and then it will no longer be a stress. If you’re not lifting heavy enough to tax the muscles then they have no reason to grow.
3.If you’re just going through the motions. If you’re moving through your workout mindlessly with no need to concentrate on what you’re doing then you may need to increase your weights. If you’re lifting heavy, you have to concentrate to use good form and not drop the weight on your foot. So if you make your mental grocery list while squatting, it’s time to reevaluate.
I know what you're thinking. "I don't workout with weights. I exercise at home and I don't have equipment. How do I lift more weight if I'm not actually lifting any weights at all?" There are a few simple things you can do to make bodyweight exercises more challenging without having to buy new equipment.
1.You can slow down your exercises. For example, when doing lunges, lower for a count of 4, pause for a count of 2 and raise for a count of 4. Slowing the exercises down increases the time under tension on the muscle which creates overload.
2.Exercise one side at a time. This definitely doesn't work for all exercises but if you can do something unilaterally, that creates instability and isolates the muscles so they are worked a little harder. For example, you can do a side plank and then roll into a traditional plank and back up to the other side.
3.Add pulsing. Pulsing up and down at the hardest part of the exercise is another way to increase the muscular tension. For example, when doing a pushup, in the bottom of the move, pulse up and down about an inch 3-4 times before rising back up into the resting position.
It's not important which method you choose but increasing the muscular overload on a progressive basis is key to reaching your fitness goals.
Bodyweight Strength Workout
Nothing crazy. Just basic exercises!
Late Summer Fruits and Veggies
What's In Season Now?If you're anything like my family, you tend to eat the same fruits and vegetables all the time. Probably out of habit, personal preference or availability but why not venture out to your local farmer's market and try something that's currently in season? You can use LocalHarvest.org to find farmer's markets near you or just check out new stuff in the produce section of your grocery store. Here's what's typically in season in September and October:
Cabbage Cantaloupes Cauliflower
Just to name a few!
🔆 Are you looking for more customized help to reach your fitness goals and New Year's resolutions? Click this link to learn more about my online fitness coaching services and enroll in a monthly plan.Fitness Coaching
Click this link to purchase my Kid-Friendly Smoothies recipe book. E-books
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