🎉Week 5: Your Last Workout
You got this. Reap ALL the rewards next week before deload.
👉🏽For those of you feeling especially elated about America’s events this week, here’s how to unsubscribe:
On to our regularly scheduled programming…
Hey Frens -
When it feels like you’ve been throat-punched by The Fates, don’t further weaken and abuse yourself by:
drinking, eating, inhaling substances designed to keep you small, powerless, depressed, fatigued, and unsteady in an attempt to assuage unpleasant feelings.
remaining sedentary. However you can, move some or all of your body
Heads hung low and bodies gone weak is exactly what they’re counting on.
Don’t play into that. Don’t get run over twice voluntarily.
It’s too easy and you’ve come too far.
Do not give away your personal power.
And if you slid a little this week, give yourself grace.
That’s over now. Shut it down.
Refuse to allow this to be a default behavior, if it ever was.
Because now you put your shoulders back and walk tall.
The bottom line:
Don’t get lost in the sauce.
"Realize there are two things that apply to everyone in life, no matter who you are, where you live, or what you do:
Health
Money
It doesn’t matter if you aren’t interested in those topics. Those topics are interested in you.” - Morgan Housel
💪🏾🔥 We cannot have collective strength without individual strength.
Your last training week is the perfect week to recommit to:
Getting as healthy and strong as possible for yourself, those you love and the ones who can’t.
You are desperately needed to be running at 100% physically, intellectually, soulfully.
Getting as educated and activated about money, agency, health, and power.
Don’t let any system or swinging-shrimp-sausage fool you into thinking these topics are too complex for our fragile little female brains. It’s actually intuitive. And that comes naturally to us.
Read this short post titled Before You Get Back On the Horse to inspire you.
🏆Before You Get Back on the Horse...
When I played lacrosse in college, our team (and entire athletic department) had a sports psychologist who visited the locker room frequently to take our mental pulse.
What you do in the split second you’ve had the wind knocked out of you via injustice has long-lasting repercussions that truly determine who wins and who loses in the big picture game.
🍒Your Week 5 Workout Is the Cherry On Top…
…and week six will feel like a vacation!
For those of you at the Muscle Over Menopause finish line, BIG CONGRATS! 🎉
And if you got off track: DON’T QUIT.
Shit happens. It’s over. Let’s go. Pick yourself up and get after it. Head and body back in the game now.
My private clients know this week as “failure week.”
But don’t let the negative connotation fool you. This is the icing and cherry on top.
We perform max reps to “failure” this week.
This means go for as many reps as possible until form breaks down.
For your myorep sets, that means you go to failure on your first set and try to match it, just like last week.
🎉😮Prepare to Be Blown Away By Your Progress!
This last week you may see some water weight gain from the max muscle stimulus.
That’s perfectly fine. As long as your nutrition is on point, it will fall away in Week Six, when we deload (bring down volume, allow full muscle recovery, the body fat and water weight drop dramatically). Think of it as a rest/recovery week so your body can build back stronger, more sculpted and ready to do even more in the next training cycle. It prevents overtraining and allows you to make more progress over time.
And then, for Americans at least, you can refuel at Thanksgiving!
Consistency is the mark of greatness. The ones who keep showing up win. It’s that simple.
Workouts are 10/10 RPE this week!
All weights and sets stay the same
Remember that it’s about the quality of your movement, not so much the amount of weight you move
controlled reps, especially on the eccentric portion
full range of motion
keep moving between sets