mindful movement
21 Day Transformation
In each practice you will witness yourself triumph over exercises that once seemed impossible just the day before. The progressive nature of these exercises will set you up for success during each practice that follows.
Total Body + Cardio
Equipment:
Medium Resistance Band
Free weights
Stability Disc
You can purchase equipment HERE
Choosing the appropriate amount of weight and repetitions
When choosing the appropriate amount of weight and repetitions its important to remember to pace yourself and choose according to your desired goals. In the beginning of a new regimen your body hasn’t had the chance to adapt to the new stress so you’ll experience an appropriate amount of soreness when weight and reps are chosen wisely. If you become too sore then you’ll take longer to recover and limit yourself from being able to complete the program in 21 days. It’s important not to overtrain a muscle, as it can have a counter productive result and slow your transformation. Muscles need time to repair after each workout so that they are able to form, mold and change. Recovery time allows the body to replenish energy stores and repair damaged tissues. Exercise causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) in addition to fluid loss.
Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise.
This program has been designed to allow you to practice the program every day for 21 days by switching up the routines and modality, thereby allowing for the required recovery time to take place in specific muscle groups.
I want you to be able to complete an exercise successfully while maintaining proper form and full range of motion throughout the set. You should feel the muscle burn at least midway through the setwith the last three repetitions nearing your max but not reaching your max. This means your last rep should still maintain proper form, but if you were to try one more it wouldn’t be as pretty. When you push beyond this point then the primary muscle performing the exercise will tap out and other muscles will pick up the slack, which will interfere with the design of the program.
It’s important to know that if you want to get stronger and gain muscle tone, you must lift a heavy enough weight to achieve that goal. more weight equals bigger and stronger muscles. If you desire muscular endurance and aren’t as concerned with gaining a lot of muscle mass, then increasing your repetitions is necessary; though you should be careful not to put unnecessary miles your joins in this way. It all boils down to balance…finding a happy medium. You need to observe yourself like you are your own case study to figure out what works best for your unique body. Some people require much more weight in order to put on even a little muscle while others put on muscle so fast that they’d prefer improving for muscular endurance to keep from “bulking up”. Whatever your goals are, be sure you are clear about what they are so that you’re taking the appropriate steps to get there.
Have fun and enjoy, and let me know how you’re doing! I’m here to help and encourage!