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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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Running: why it's not my favorite form of exercise

Today, let’s talk about running. Running has been glorified in the fitness industry, and to be honest, I think it's over-glorified. I know this is a hot topic, and I don’t mean to offend anyone. I’ll try to meet you runners half-way with this podcast as much as I can. 

Today, I’ll talk about how to incorporate strength into your running routine if you don’t want to give up running, why I prefer walking to running from a mechanical and nervous system standpoint, why running to burn calories isn’t effective, and how running can affect your central nervous system, and potentially delay muscle growth. 

I want to start by saying that I have a certain bias against running. I’m not a huge fan of running. I think there are smarter ways to move your body that are less repetitive, and more beneficial to your cardiovascular system and muscular system. I’ll explain why in this podcast. However, I will say that I totally understand that...

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3 tips to make your workouts more effective

There is so much confusing information about what type of exercise is the “best.” Is it cardio? Is it functional movement? Is it yoga? Of course, there is no “best” type of exercise. I believe in doing a little bit of everything. Moving your body in different ways is crucial. 

 

If I were to focus my attention on one type of exercise, it would be more targeted strength training, using a method I call “Highly Effective Strength Training” or “HEST.”

 

I’ll get into why HEST is effective and some characteristics of this method to incorporate into your routine, but let’s first talk about why to consider shifting your focus towards strength training if you haven’t already. 

 

A primary goal of your exercise program should be to gain muscle. I think women especially avoid heavy lifting because they are afraid to get “bulky.” To me, this is the least of your concerns. I stress this in all...

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Biomechanics: what, why, and how to apply it to your exercise routine

I emphasize the importance of biomechanics all the time, but I've never taken the time to define what it means, why it's important, and how to apply it to your exercise. 

Check out my video I created here that teaches biomechanics for fitness instructors.

What is biomechanics?

 

According to dictionary.com, biomechanics means "the study of the mechanical laws relating to the movement or structure of living organisms." 

 

Let's break that down a little, because there are a few key terms within that definition. 

 

Mechanical laws mean the laws of physics (remember Newton's laws from third grade?) that play into movement under different conditions. Each time you lift a weight, certain laws dictate how heavy it feels and how much "stress" will be applied to your system. This is important because it helps to provide a "framework" using mathematics to determine optimal exercise.

 

A second important term from that definition is the "structure...

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