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Taking a Reset Week: If, Why, and How a Reset Week Can Get You Past Your Plateau

Let’s talk about why, when, and how to take a reset week. Reset weeks can be helpful for any exercise program, even if you’re an Evlo member and you know you aren’t overusing your muscles. If you feel like you’re hitting a plateau, I really encourage you to take one of these. Today I’ll talk about why to take a reset week, how it can actually move you forward, some indications that you may need a reset week, and my recommendations for what to do and what not to do during your reset week.

Let’s start by talking about how the body adapts to exercise, and the best way to slowly add muscle without hurting yourself. The most important thing in an exercise routine is loading your muscles so they get stronger. This requires progressive overload or slowly adding more weight or volume as your muscles get stronger. Let’s explain this a bit more.

I go into detail about this in a podcast I did a while back called “Muscle...

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How to Workout When You're Stressed

Today I want to give you some ideas of how to exercise when you’re stressed. We know that exercise can be stress-reducing, but it can also contribute to stress, spiraling the issue. I think a lot of people also avoid moving altogether when they’re stressed because they think they need to have an intense session or why bother. 

However, I’m a firm believer that the better you are at dipping and diving through the obstacles of your life instead of staying rigid, the better your life will be. And, dare I say, the better your health will be. Inevitably, we’re going to go through stressful times. It’s about recognizing when you’re in one and adapting accordingly. 

Today I’ll talk about: 

  1. Why you’re more likely to get injured when you’re stressed 
  2. Neuroendocrine responses to stress 
  3. How to recognize when you’re stressed 
  4. My suggestion for how to exercise when you’re experiencing a mentally...
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Overuse in exercise: what is it and how to avoid it

 

Overuse injuries are among the most common reasons for joint pain that I see in my clients who are exercise enthusiasts.

 

The great part is that overuse injuries are entirely avoidable, and with the proper regression, most can fully recover from these injuries. So don't fret if you think overuse may be an issue in your body. 

 

This post will review what overuse injuries are, how to know if you're at risk, and how to avoid them. 

 

What are overuse injuries? 

 

Overuse injuries affect the tendons and are generally referred to as tendinopathies. Muscles attach to the bone via a tendon, and a when a muscle contracts, it pulls on the tendon to ultimately move the joint. 

 

When muscles are contracted under a certain amount of load or repetition during exercise, they pull on the tendon and cause microdamage in the tendon. In the right dose, this is a good thing. It stimulates regeneration of the collagen in the tendon, allowing it to...

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