Need some new progressively overloaded workouts?

Your future called ... and it's SO proud of how strong you are.

That's from all the progressively overloading workouts AND sleep / nourishment / rest you've been giving it. ;-)



Now maybe this is a reality for you right now. You know you're progressing with your workouts and have an awesome plan for the rest that you're implementing or starting to implement. Or maybe you're on the waitlist for TRANSFORM: Body + Mind and will have soooo much confidence and clarity around all of this very soon. But if you're not yet strength training or you've been kind of bopping around and counting group exercise or Peleton-with-weights classes as strength training, this email is for you in particular.



Progressive overloading is the way we strength train when we have fat loss, muscle-building, or "toning up" goals. Once we've reach all of the goals and just want to maintain our strength and body composition, we have more flexibility to be able to bop around to various workouts because it doesn't take as much of a stimulus to maintain as it does to achieve those goals. It takes consistency to maintain! But there is more flexibility to the approach.



I'm going to assume for the rest of this email that you have fat loss, muscle-building, or "toning up" goals. Here's how to approach the strength training part of the puzzle if that's the case:

• Have a solid, 1-week plan that targets all major muscle groups in the various ways they need to be targeted and in the various planes of motion and angles -- you'll likely need help with this, it's coming below ;-)

• Use a resistance, reps, and sets that make at least the last few reps of each exercise feel HARD to complete. That's important. Write that down. What exercise? How much weight? How many reps? How many sets?

• Repeat the same workouts week after week for 8-16 or so weeks before changing it up to a different set of workouts BUT, make it spicier over time. Meaning, add resistance as you can, reps, or even sets over time.
  

In case you need a week's worth of workouts to get you started, you can use some of mine! This is a 4-day a week plan and covers all the major muscle groups. Because someone will ask ;-) core is sneakily baked into ALL of my programming so I gotcha covered there too. Do them on any 4 days a week that you'd like, just avoid doing similar muscle groups on back-to-back days (like upper 1 today and upper 2 tomorrow. Not enough rest there for recovery + progress).


Upper Body 1

Lower Body 1

Upper Body 2

Lower Body 2


If you will be signing up for this March round of TRANSFORM: Body + Mind (cart is open NOW!), keep in mind you'll have a full progressively overloading workout routine in there as well as optional meal plans, fun recipe collections, and other resources in case you hate cooking or are always on the run, cycle synching, menopause, pregnancy, postpartum, and breastfeeding considerations. Those are just some of the resources. It's really a whole COURSE and that's the real power of it. ;-) You can check out more details right here.

Hope you enjoy those workouts!!


XO,
Tara

Get your first pullup: progressions

Are pull-ups one of your fitness goals?

I posted a reel on instagram last week detailing what steps to take to work your way up to your first pull-up. I had over 100 people save this reel just within a half hour or so, which is A LOT for my little slice of social media real estate. That -- and the comments -- tell me this is a BIG goal for many of you.



So, I decided I wanted to share it with you here too in case you missed it -- but with more detail I wasn't able to share on that reel. How often should you do these practice exercises? Which days? How much rest? Any other considerations? How long will it take before you're showing off your new skills on every playground, horizontal bar or ledge you come across?



It's all here in this 3-minute video. 



I've been pretty obsessed with pull-ups since an elementary school gym teacher told me "Most girls and women can't do pull-ups" after I wanted to have a go at it and he just wanted to give zeros to all the girls across the board. :-/ And if you have that fire in you too, I hope this helps!



If pull-ups are not something you ever care about trying or are doing lots of already, maybe you'll enjoy this one about how to determine whether your strength workout is 'effective' or not.



XO,
Tara



P.S. The cart opens in 4 weeks for the next round of TRANSFORM: Body + Mind, my 28-day metabolism-boosting course. This course teaches you about deep health and how your metabolism works so you can incorporate more choices into your lifestyle that allow you to achieve your goals without dieting or feeling confused. This approach is not really out there yet (which is CRAZY to me!), but is such a powerful approach as it allows us to chase our health goals and body goals at the same time and without obsessively tracking a freaking thing. Just learning. Your only job is to learn. Anyway, it's been pretty life-changing for those who have done the previous rounds. That's not easy for me to say b/c it feels weird, but that's what THEY are saying.


If you're not happy with where things are at and feel like there's got to be a better way, it's because there IS. I'd love to teach it to you. Hop on the waitlist now so you'll be notified when the cart opens and get a discount code.