Hey guys, some of the questions I get in the gym are prompting this post. There are some misconceptions surrounding lifting programs, so below I've listed some principles backed by hard-core science to help you navigate an effective lifting program! Below I've listed 6 general principles of any effective resistance training program. These principles, if understood and incorporated will put you on the speedway to results and the speedway to overcoming plateaus. Some of the wording is a little science-y so I wrote a "take home message" for each principle hopefully helping it make more sense. I'd love to hear your thoughts or experience with any of these principles. If nothing else, it's some good food-for-thought for your exercise regimen. Happy training!
SPECIFICITY OF TRAINING: States that only the muscles trained will adapt and change in response to a given program. For this reason, resistance programs must target all muscles for which a training effect is desired.
Take home message: To become better at a particular exercise or skill, you must perform that exercise or skill. Or, to get stronger shoulders, do shoulder exercises. Also, you won't get stronger biceps by doing lunges.
SPECIFIC ADAPTATIONS TO IMPOSED DEMANDS: This principle states that the adaptation of the muscles will be specific to the demands that the exercise place upon the individual. For example, if a high number of repetitions are used, the muscles will increase their ability to perform a high number of repetitions.
Take home message: Place on your body the demands of your desired result.
PROGRESSIVE OVERLOAD: As the body adapts to a given stimulus, an increase in the stimulus is required for further adaptations and improvements. Thus, if the load or volume is not increased over time, progress will be limited.
Take home message: Keep your training sessions challenging (this absolutely essential if you want to gain muscle mass).
VARIATION IN TRAINING: No one program should be used without changing the exercise stimulus over time.
Take home message: Don't keep doing the same thing.
PERIODIZATION: The phasic manipulation of the training variables (volume, intensity, frequency and rest) as a means of optimizing desired outcomes while concurrently reducing the incidence of overtraining.
Take home message: Have a plan that will maximize your gains AND reduce your chance of injury.
PRIORITIZATION OF TRAINING: It is difficult to train for all aspects of muscular fitness at the same time, thus one needs to focus or prioritize the training goals for each training cycle.
Take home message: Prioritize what results are most important to you now and train for that.
Don't let this info overwhelm you. It's very challenging to incorporate all of these principles seamlessly into a lifting program. And they are especially useful when there is a very specific goal or desired outcome in mind and maybe a bit less helpful if you're just looking to maintain or you really don't have specific goals . If you have any questions, please let me know in the comments!
I am super excited to share a promo code with you from Senita Athletics- a feminine and affordable athletic wear brand that's making some headway in the affordable, adorable and totally legit category! Legit as in the clothes fit right, have flat seams that don't rub, are squat proof and perform! The lovely Senita ladies sent me some swag that I have been wearing every day since the package arrived. Learn about the company in the video below, shop the photos and use CODE: DAWNB for 10% discount until May 10, and check out my Fit, Feel, Function review! Happy Shopping!
My review for Senita Athletics Ellie Tights in Plum and Shaka Tee in Dark Gray is as follows:
Fit: 10 out of 10. I love the high rise on the tights, the length in the leg and the fabric's slight compression. No sagging or nagging! The Shaka tee is perfect length- I have a longer torso but the tee is plenty long. The style is a nice change from the constant skin parade at the gym.
Feel: 10 out of 10. Soft, yet durable feeling, slight compression on the tights, nice and airy on the shirt. Neither articles sag, drag, pull, or bug in any way. No poking seams, clean lines.
Function: 10 out of 10. These two pieces of clothing are meant to be used. As mentioned above, they are soft but not so buttery soft that they don't feel durable. They are squat and bend-over proof. Pockets on the tights make a perfect addition for your phone, keys and other baggage at the gym. I'm going to be wearing these for walking, running, weight training and personal training. They fulfill the measure of their creation!
Remember to use promo code: DAWNB at checkout for 10% off their already low prices. (good until May 10, 2017)
I recently had my sister-in-law's neighbor call me and tell me a long story of how her high school aged son wasn't going to get credit for his fitness for life class because of (insert LONG story). She said she had approval for him to make up some work and missed class time as long as it was supervised by some kind of health or fitness professional. She asked if I could help her, to which I said yes.
I came up with this super fun and do-able worksheet to help him track his time and assignments given. I think my favorite part of this worksheet is the cooking part, where he has to help make two meals based around a vegetable he has never tried and two meals based around a whole grain he has never tried.
I love this worksheet so much I think I'll try having my kids do some or all of it this summer!
Please note that this worksheet was created for him as a "make up" project to pass a class- it's not a full exercise and eating program and I mention his skiing activity and doing yoga at my sister-in-laws place which obviously doesn't apply to everyone. Enjoy!
This pretty little salad is from Bob's Red Mill. It's totally yum and pretty much the only thing healthy that I ate during our recent move into our new house. As you can see in the picture below, I added cucumbers and red peppers- neither called for in the original recipe but I didn't think the ratio of veggies to grain was right, so add more veg. You can add or take away as you wish.
Pearl Barley Salad
I cup pear barley
3 cups vegetable broth
1 can of Organic garbanzo beans
1/2 cup cashews
1/2 cup shredded or very thinly sliced carrots
1/4 cup fresh chopped parsley
2 tsp. dried mint
3 Tbsp. olive oil
3 Tbsp. lemon juice
1/4-1/2 tsp. salt
fresh cracked pepper
I soaked my barley before cooking. To see the how and why of soaking grains see here , here and here.
Cook barley according to package directions, rinse in cool water and drain well.
In a large bowl combine all other ingredients with barley and let chill for several hours for best flavor.
I made this loaded with veg salad for a Sunday family gathering and ate the leftovers for breakfast the next two days!
Yes, I know that's not normal...
Here is about what happened for this salad:
2 C. chopped kale
2 C. chopped broccoli
2 C. chpped brussles sprouts
2 C. chopped purple cabbage
1 C. chopped carrots
1 C. chopped cucumber
1/2- 1 full bunch of fresh parsley chopped
1/2 C. pumpkin seeds
1/4 C. sunflower seeds
1/4 -1/3 C. olive oil
1/4-1/3 C. lemon juice
2-4 T. fresh grated ginger
3-6 tsp. dijon mustard
1/4-1/3 C. honey
salt to taste
Finely chop or shred all your veggies. Mix dressing ingredients in separate bowl and pour over salad. taste and adjust flavors if needed. This salad tastes best when flavors have melded for a few hours and the veggies have broken down a bit so let sit in your fridge a few hours before serving.
Happy healthy eating!
These cute little muffins are a great after school snack for the babes, and too easy not to try. Recipe below!
To make these easy muffins, throw the following into your blender and blend until smooth:
2.5 C Raw Oats
1 C Plain Yogurt
1/2 C Honey or Date Paste
2 Very Ripe Bananas
2 Heaping Tablespoons Ground Flax Seed
1 t. Vanilla
2 t. Baking Powder
1 t. Baking Soda
1/4 t. Salt
Preheat your oven to 400 degrees f.
Oil or grease muffin tins, pour mixture into tins and bake for 15-20 mins
Guys, I don't even remember really what I put in these. I just remember that they were good. I'll list what I remember but if you're a "must have a recipe to cook" type of person then type in something like quinoa stuffed peppers in your search engine and I'm sure a few great recipes will come up.
So here's what I do know:
I used red, green and poblano peppers for the shell and I liked the poblano way better than the red and green.
I cooked my chicken in the crockpot then loosely shredded.
I cooked my quinoa in vegetable or chicken broth.
I chopped a bunch of veggies like onions, tomatoes, spinach and mixed these in a big bowl with the chicken and quinoa.
I also added some monterey jack cheese and some green tomatillo salsa.
Salt and pepper then taste to adjust flavors. Consider adding garlic powder (or fresh garlic), cumin, and cayenne pepper for some kick
Bake at 350 for about 25 mins.
We've had a few days of warmer weather here in Utah and I am loving the sunshine. I really enjoyed our first full winter back in Utah (after an 8 year break in Las Vegas), but I think I'm ready for it to warm up again. And just for the record, I didn't complain about the cold one. single. time.
I do some affiliate marketing for Manduka and I only do because I've had all good experiences with their products. Whether it's mats, clothes or accessories you're looking for, you'll love their high-quality products and beautiful style PLUS get 10% off your first order!
I hand-picked a few of my favorites. Enjoy!
It's been too long since I made my own applesauce. It seriously tastes like candy and it will make your house smell delicious. And if you've ever wondered what the Red Delicious apple is good for this will make you appreciate the mushy often bland apple more than ever.
Here's what I do:
I buy a big bag of organic red delicious apples from Costco or other bulk source, lazily peel and chop them and throw them into a crockpot with about 2 cups of water and two cinnamon sticks. Turn the crockpot on low for the day. At the end of the day stir to mush it up a bit (or a lot if you want it smooth) and enjoy!
One year ago, as 2015 was coming to a close I wanted to have a different kind of plan for my mat Pilates classes at the club I was teaching for at the time. So after a lot of thought I came up with a 6 month "syllabus" that included all of the 6 Pilates principles- one for each month along with a prop to help us explore each principle. I handed it out at the begining of the year so people knew what to expect when they came to my class. See the original post Here.
2015 eneded up NOT going as planned because my family took an unexpected move for a new job taking us from Nevada to Utah which left me skipping town mid-March! Since the move I spent much of time settling into life in Utah and studying for the American College of Sports Medicine Certified Personal Trainer exam which I recently passed (finally!). I love this "syllabus" I created and thought since I'm currently not teaching regular group mat classes that I'd share this for your enjoyment for 2017! Happy New Year!
I love movement and habits that promote health and lifetime wellness. I also like stretchy pants, being outside and good-for-you food! Follow me on Instagram @DawnBrownCoaching for more frequent updates.