I found out about Escalating Density Training (EDT) from my online fitness program Zuzkalight.com. I absolutely love Zuzka’s workout plans. What’s nice is that she is constantly raising the bar and incorporating flexibility, strength, mobility into her workouts. In addition to Zuzka, I PowerZone train on the Peloton. Here’s a nifty worksheet from Peloton.
I’m currently on Week 8 of PWR at home by Kelsey Wells of BBG Sweat app. It’s a resistance/strength training program that’s 12 weeks long. I started it as soon as I got the thumbs up from the OB to workout again post-partum. I started with PWR at home beginner then moved my way to the PWR at Home 1.0. It’s a great workout to be able to do at home while the kids nap. The program is divided into chest/triceps, arms and abs, legs, back and shoulders. Basically, the goal is to do 5 resistance workouts/week with 3 LISS workouts and 1 HIIT. Well, in a busy world, it’s tough to fit in 5x/wk workouts.
So, it got me thinking and researching: What are the best evidence-based workouts out there?
Being a science-driven person (thank you med school!), I dug into the science looking for journal articles and browsing the thoughts of experts in the field. Here is what I found….
PWR at Home from BBG/Sweat is a Bro-Split program: Training each muscle at least 2x/week results in significantly greater muscle growth than training each muscle just once per week as you do in a bro-split. The main drawback of the bro split: it focuses on one muscle group on each day of the week. Training muscles more than once a week can cause significantly greater hypertrophy.
Fierce from BBG/Sweat appears to be a fullbody workout 3x/wk.
Just know that workout volume and consistency are the most important factors, so focus on those two variables and you will see positive results regardless of the split you use.
2 sets, 8-15 reps, want to go to failure. Little rest as possible bt sets and exercises.
Dumbbell Lateral Raise
Barbell Bench Press
The more I started reading about strength training, the more I came across articles and blogs about CALISTHENICS. I’m still a bit confused as to what it is, but it seems like the gist of it is to use your own bodyweight and for full body exercises that can be done anywhere.
High to Low Chest Cable Flies: 3-4 sets of 10-15 reps
Dumbbell frog pump- 2 sets, 30 reps, 8 RPE
Sledgehammer Swings x 30-60 seconds each side/Oak Tree Stepouts x 30-60 seconds each side
Banded Pulldowns x 30-60 seconds
Plank Punchouts x 30-60 seconds/Plank Pushaways x 30-60 seconds
Kris Home Workout Full Body C (with abs and glutes)
TransparentLabs.com: The Best Science-Based Workout Routine For BeginnersWorkout Instructions: Perform 12-15 reps Use weights that create fatigue, but not to create failure, (if you can’t complete 12-15 reps, reduce your weight). Complete one set of each exercise, moving from the first to the second, to the third, etc. Transition to the next exercise without a break
I’ve always been fascinated by nutrition, but I’ve never had the discipline to really take control of my nutrition. Well, it’s time. It’s a good time for me to truly dive in and learn about nutrition as well as be able to teach my daughter good eating habits.
In the workout community, people seem to talk a lot about macros. What the heck is a macro?
Per meal breakdown (for 3 meals/day)=Carbs 57.6g, Fat 14.8g, Protein 46.3g, Calories 549
Avg numbers according to the macro calculators above:
46% Carb/ 12% Fat/ 41% Protein
I have to be honest…I can’t tell you when the last time I ate 1,500 calories in a day. That seems to me to be more calorie restrictive than I would like to be. We’ll see how this goes. I’ll be logging my food diary via MyFitnessPal App.
I’m four weeks postpartum. Back at work full time. The First week completed with Alexia Clark!! It was a great workout!! For the most part, I stuck to the home 30 minute workouts. When I had extra time, I did the home 60 minute workouts. I am NOT disappointed. It’s great that she incorporates full body exercises and her workouts keep my heart rate up (despite what my heart rate watch says!). Update to follow…
Three months have flown by since Arden was born. I started doing Classpass about a month ago to get back into pilates. During my experimentation with Classpass, I found barre classes to be quite tough and intriguing. From the various barre studios around me, I found Studio Barre to be fun, encouraging, girlie, and upbeat. For a good cardio burn, both Cycle Bar and 9 Round were great at keeping my heart rate up!
In about a week and a half, I have to go back to work. Right now, I have mixed feelings about this as I’ve enjoyed my time with Arden. I think the first week will be tough. It’ll be the first time I’ve been away from her for any length of time. Our hospital did a roll out of Epic, which is an electronic medical record — I’m nervous as this will be my first time using it when I go back. I haven’t given an anesthetic in 3 months… this means I need to dust off the cobwebs and put my thinking cap back on. I can only imagine I will be drained with the early mornings and late nights and plenty of mental stimulation. It will be a different kind of tired vs. child-induced tired.
I want to put myself in the best place to handle these stresses. Despite my current passes at my various studios, I will need a home workout to do when I can’t get out of work in time. This led me down a rabbit hole last night of searching for various home workouts and reviews.
I’ve done plenty of home workouts as evidenced here and I appreciate everything it provides. However, how do you keep the workouts fresh and non-repetitive? The P90X series is awesome for a tough cardio and sculpting workout in 30 minutes with great results. But there’s only so many times I can do the same exercises over and over again. Then, I went to Sweat/BBG by Kayla Itsines. This app/workout program got me wedding dress ready in 3 months! This was a fabulous workout that had plenty of cardio, jumps, squats, upper/low/full body, weights, etc. But I had the same problem of repeating workouts. I was getting great results, but I couldn’t stay motivated to do the same workouts over and over again.
Searching for a constantly changing workout regimen led me to Alexia Clark. There was just a little bit on her website describing her workouts, but I wanted more info.
After reviewing all this information, I decided Alexia Clark’s program is the way to go. My classpass/barre pass ends at the end of May. I’m pulling the trigger to start Alexia Clark on June 1. My husband watched a bit of the review video with me and says he would start with me. Now how’s that for motivation?
And this nifty little macro calculator was just what I needed to help me get my diet on track.
Do you have any recommendations or workout programs I should check out?
It all started with 23 and me. Initially, I did it bc this company was just getting started, and I enjoy analytics and health and ancestry. Well, once I got the info from this, a colleague of mine told me about DNA Fit. It basically looks at your genetics and how your body handles nutrition, fitness, and metabolism. I found out a lot about my own health! Based on my DNA, it said my body does best with a Paleo diet. So, I opted to do a mostly paleo diet starting in October 2016 — with an upcoming wedding in February 2017, I was on a mission.
I started ordering Trifecta Nutrition for quick and organic Paleo meals. I would eat these meals 5 days a week for lunch at work. One of the biggest things I noticed was that I was fuller longer and had much less cravings for sweets. From October to February, I lost 10 lbs and got lean. Of course, I was also doing Sweat (iphone app) by Kayla Itsines. This is a no-nonsense program that you can do anywhere and anytime. In the past, I’ve done almost all of the beachbody products: p90, p90x, p90x3, chalean xtreme, turbo jam, insanity, turbo fire, hammer and chisel — of all of these, I really highly recommend P90x3 — it’s a terrific program that will give you results if you put in the work. But what I found is that I would actually stick to the Sweat program much longer and have faster recovery with her program vs. P90X3.
So what have a discovered about myself as I’ve taken a more Paleo heavy diet? I have less cravings. I perform better physically and mentally. I actually feel like I’m eating more and staying fuller longer. And that (for me), is one thing I absolutely love! Overall, I feel less deprivation…and that makes me happy!
What are your thoughts? Anyone else have similar or different experiences with a Paleo diet?
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