Progressive overload simply means asking your muscles to do a little more over time so they have a reason to adapt.

That “more” can look like:

• Adding a small amount of weight

• Performing more reps with the same weight

• Improving control, tempo, or range of motion

• Increasing total training volume over time

Flexibility is the gateway to better mobility, better performance, and a body that ages with enduring strength and sustained health. When your muscles move freely through their full range of motion, every lift, stride, and rotation becomes more efficient and less risky. And when your joints operate without unnecessary tension, your entire training life improves.

A truly effective fitness program blends foundational movement, resistance training, and metabolic conditioning to develop not just muscle, but resilience, mobility, and endurance that carry over into everyday life.

A Protected Time Slot is reserved for you – a time when you can consistently show up for your workouts without distractions. And I am recommending you find at least three of those a week. You may exercise outside of those time slots, but these are the three you protect.

So, when do you establish these protected time slots?

Accepting the change of season is a reminder that maybe it’s time for a change in other areas of our lives.  Sometimes the answer is yes and other times it’s no.  When it comes to your fitness journey, it really depends on where you are currently at and what your short and long-term goals are. 

Every workout we do whether it is cardio, strength training, yoga, pilates, running, swimming or any other modality - they all have benefits and they all have a purpose.

Change is inevitable, aging is a part of life, and moments we experienced in the past, we can’t simply go back and relive.

Are you achieving the gains you are seeking?  Is muscle soreness holding you back?  Here are some tips on how to progress toward your goals while minimizing the impact of delayed-onset-muscle soreness (DOMs).

You want to live healthier

You want to look younger

You want to be a stronger athlete

So how do you get there?

Maximize the time you have for your actual workout.