By using thekatrinaruthshow.com, you consent to our use of cookies.

Health and Fitness

It’s Time To Revamp Your Stale Old Exercise Program

Lately I’ve been experimenting with some new approaches to training. In fact, over the past 3-4 months I’ve probably learned more about varying tempos, rep ranges, and other loading parameters than what I have in the past 3-4 years. Or longer. And as those who know me in person will attest, I’m slowly but surely getting down to the leanest and strongest I’ve ever been. Earlier this week I came in at 11.9%, and my goal is to reach 9.6% by Friday of next week. It’s a personal goal and quite a matter of pride, but it’s also to achieve a bet that was set for me at the start of this year.

Same old, same old

It’s not that there was really anything wrong with what I had been doing up until a couple months back, but it was just – stale. Standard. And kinda boring. There’s only so many times you can lift anything for 8-12 reps at a 2020 tempo without starting to lose just a little bit of enthusiasm. And the truth is that it’s a very cardboard cut-out way to train. In the fitness industry we’ve all become so used to training people whose goals are ‘weight loss and lean muscle tone’ that it’s been all too easy to slip into a same-old same-old template approach to exercise. Again – not that there’s necessarily anything wrong with that. A bodybuilding or basic German Body Comp approach to training definitely does the job when it comes to creating great tone and burning fat, but the reality of working out is that there must always be change. Nothing works forever, not least because the participant will simply stop giving it their all the more they adapt to the stimulus.

An insight into some of the changes i’ve made

  • Longer rest times: I’m slowly but surely coming around on the idea that a great workout does not have to go hand in hand with a max exertion ‘go-go-go’ sweat session (and I still have Bikram for that anyway)
  • Lower rep ranges: lots of 6-8s, especially when it comes to muscle groups like the hamstrings which respond best to a higher intensity approach like this.
  • Lots of slow eccentric work: chin-ups for a descent of 8 reps is mentally one of the toughest things I’ve ever done, but boy do those slow reps work. Hence my ability to test earlier this week at a 1 rep max of bodyweight plus 5kg where only a few months back I wouldn’t have even managed one.
  • Slow tempos in general: it’s probably an ego thing as well as just poor education, but so many of us seem to lift weights as though we’re in a race against the clock. If feeling the burn and sweating it out is your focus then this might be a good approach, but if you want to truly feel every muscle fiber tearing in anticipation of a stronger return, and if you want to train with a focus and structure that will blast you past your previous limits, then slow things down. Aim for 3-4 seconds on the eccentric of most of your big bang exercises.
  • Split body training: I’ve come full circle on this. So called ‘functional’ training – meaning throwing cables and balls around with no true rhyme or reason – is often more than circus tricks. Look at how the body is meant to work, what it’s doing differently right now, what the goals are, and then program accordingly. That might include some stability work but it’s certainly not the foundation of a results-based exercise program.
  • Variety: Even the best program is only any good until your body adapts to it. This will be anywhere from 2-6 weeks, usually less the more advanced you are.

Most importantly: if you don’t know it all, admit you need some support. Personally I work out with 2 different trainers on a regular basis, and occasionally with a third for kickboxing. Initially I went to those people purely for support in lifting heavy weights that I needed a spot for, but the reaiity is that I’ve learned an incredible amount about what I didn’t know – even after 11 years in the industry – and about how to turn slow and steady progress into a 3 month body transformation. The culmination of which has been my current participation in one of the worlds most elite strength and conditioning programs.

When it comes to training and lifting weights there’s a whole big bad world out there – and it definitely doesn’t revolve around 3 sets 0f 10 reps for everything.

Your take? Do you have any experience with changing your exercise regime and getting drastically different results? Or is it simply time for you to shake things up a bit and step outside your comfort zone?

PS

Expansion.

10 Days of Live Soul Transmissions, to Help You Find and Follow the Messages Within

Day 1) Trust

Day 2) Certainty

Day 3) Self-Belief

Day 4) Empire Creation

Day 5) Your Deepest Message

Day 6) Following Soul Guidance in All Areas

Day 7) Faith vs Fear

Day 8) Accessing Flow, and Superflow

Day 9) Expanding Time

Day 10) Expanding Money

Every day will be a LIVE soul led transmission.

This will take place on Facebook video, held at a variety of times in order to account for varying time zones, and scheduled only once we have begun. Our daily soul transmissions will be guided from MY higher self and directed from and for YOURS, to help you find and FOLLOW the messages within. The messages of your spirit, your consciousness, of the who you’ve always been and yet have managed quite well to cover up a lot of the time.

This is about stripping away –

And getting back to the CORE.

We’ll dive day by day into the above mentioned areas –

And you’ll receive all content and bonuses to keep for life.

There will be daily spirit prompts which you’ll receive after each training.

And plenty of time opportunity connect with me throughout, receive transmissions direct to YOUR questions, and absorb more even than what comes through on the trainings, via the energy we’ll create in this collective!

It’s very rare for me to know in advance exactly what is coming through day to day.

I certainly don’t have the details of each day’s content. But I know that these areas have been on my heart to talk about, in particular around belief, around certainty, around living from FAITH.

We know that exactly what is meant to come through for you WILL, and then some. And that if you intend and allow for it to, it will change, most likely before we even begin, due to your energetic commitment, the direction of your LIFE!

Meaning: direct it back to absolute soul alignment.

*** NEVER Seen Before Bonus! ***

As part of this, I’ve been guided to offer a NEVER before seen bonus … one I feel super vulnerable about sharing!

It’s the exact journaling I did to allow the download of THIS offer through. How I allowed the idea to bubble up. You’ll see my doubt, uncertainty, annoyance. You’ll see what I discarded. How I went through the layers. And how I KNEW, this was the one.

I’ll ALSO add in copies (screenshots) of my conversation with my COO Ash, where I was talking through the idea and allowing it to come to life.

I want to show you the exact Idea to Launch process!

This bonus alone is EASILY worth the cost of this program, particularly when you hear the mindset side of it, in terms of STAYING THE COURSE and refusing to back away from my self until the idea showed up!

I refuse not to create!!

AND, when you register for EXPANSION today (and how could you not?!) you’ll also receive early access to the Pre-Work. This is ALSO never seen before, and brand new just for you – and it’s a guided meditation on remembrance, to help you connect back to deepest self and the most certain truth of your destiny, before we even begin.

Perfect priming, for when we expand RAPIDLY into all that is coming through in this work!

Of course I could now go on and on here, about what I could or should have charged for this, and what it’s actually going to be …

Or about all my accomplishments on line and off, with money, with purpose, with passion, with flow …

I think you know all this anyway. Even if you just me! Your soul feels what matters. And that’s ALL that matters.

But I will say this:

You’ve always known it’s supposed to be about ALL that is inside of you. That it’s meant to COME from a place of purpose, passion, and SUPER super flow. And that if you just.freaking.trusted, and showed up FULLY from that place, you’d be living in a different reality already.

THE ONE INSIDE OF YOU.

If that’s true for you right now, then LET’S GO CREATE THAT REALITY.

Right now

Press play for regular, (super fuck yes!!) upfront or payment plan

OR

Press play like a VIP, and receive the full course, plus 10 days direct photos or screenshots of my ACTUAL personal journaling, so you can see how I create and expand my life, PLUS a VIP only follow-on live Hotseat, where you’ll receive a personal transmission just for you, if you’d like one! Payment plan also available.

>>> https://thekatrinaruthshow.com/expansion

We start Monday 17 December, US time!

You may also like

Add a comment: