All in programming

Sweat it out, or stay home? (Alternate subject: allergies are the worst. Hey spring! ✨😷)

Illness: it happens to the best of us (and, surely, if you’re reading this, we are “the best of us.” ;) ).

It can be frustrating to be going through a training program, amped about how well it’s designed, how much we love it, and the results we’re seeing…and then get a nasty bout of flu, feel ultra weak, and not know where to go from there.

Do we sweat it out, or rest and recover? When we’re better, do we pick up where we left off, or start over, or abandon it and do something totally different? What about nutrition, once we can eat more than soup and saltines?

[#WonderWomanLoading] 8w Program!

I’m honored to be a part of your journey to create a bigger, more fulfilled, more honest life. The day I decided to step into my purpose not as a shrinking violet, but as a loud, muscular, direct (nasty? ;) ) woman was the day my life changed forever. I went from wondering how I could keep everyone happy to making sure I was happy and adding value from my overflow, from maintaining a job where I wasn’t appreciated or effective to designing my work and my life, and from doing hours of cardio on the elliptical that made me want to gouge my eyes out with a rusty butter knife to lifting heavy things and finding empowerment in the hard stuff.

This is available to all of us, so time to get steppin'.

So... How Do I Program This?

I add conditioning days to the lighter or more moderate days, mostly from a length-of-time standpoint, both in the gym and in the time it takes to recover. Conditioning workouts, if done with high intensity, are super tough! Overloading my system on heavy days + conditioning is too much; I’d never recover properly to produce enough force for my lifts (with sound movement patterns, anyway) the next day, plus I’d just feel terrible, which is rarely (heh.) the goal.

Placing the conditioning workouts where we will be able to both drive the intensity highest (lighter lift days or days where the posterior chain is activated and primed for movement) and recover in time for heavy lifts is vital to being able to achieve both strength + body change goals. I find many programs run into trouble by trying to do too much all at once, leaving you exhausted after a week or two, and giving up after three, leaving you pretty much right back where you started (we’ve all been there, myself included.).

Finding a balance is huge. This is what works for me and many clients, but all programs are adaptable to your individual needs. Working in the realm of high intensity + building strength is where the magic happens. Figuring out strategies to do both in the context of real life was the game changer for my consistency in workouts, because I was actually having fun AND seeing results.