Get out of your own way


I am not sore…so I must have done it wrong. I am not sore so I must have not worked hard enough. I am not sore so am I even gaining muscle?

We have all thought it, said it in our heads and out loud at least once in our lives. Classic human overthinking.

When we are sore we hate that too and think “well I clearly cannot do anything today I’m too sore.” We just can’t stop with our over thinking can we? We get in our own way quite a lot. Change the narrative- try to think about what we actually did and what we CAN do-

The spoiler here is that if you are not sore from the workout YOU STILL GOT A GREAT WORKOUT AND YES YOU ARE MAKING NEW MUSCLE TISSUE- so keep lifting!

There are 3 mechanisms for muscle growth- A little science here but not too much

  1. Mechanical Tension- are you progressing in your weights or are you able to lift more reps than you did when you first started? If so then you are progressing and it is time to add more weight/tension. Are you creating a mind/muscle connection? Slowing down the reps, not always worrying about how many you should or how fast you can get it done do but rather using your intuition to guide you. Challenge yourself
  2. Metabolic stress- the amount of volume and contractions you are doing anaerobically, volume workouts with short rest periods to signal our bodies to produce metabolites which create muscle growth
  3. Muscle damage- this is the once causing muscle soreness, micro tears in our muscle, our bodies then create new tissue to repair “building muscle” This usually happens when we take time off, do a new exercise, increase our weight on something…. however just because the muscle tissue is not sore does not indicate muscles are not growing


SUNDAY OCTOBER 6TH 8:00 AM-10:30AM– FITNESS YOU CAN EXPLORE WITH hike/snacks/laughs $20 per person

SUNDAY OCTOBER 20TH 9AM– FITNESS YOU CAN RESTORE WITH- mobility/snacks/mindful meditation $20 per person. class is 50 min and then hang out for snacks after

All of the details for these events can be found at

FOLLOW ME for recipes, workouts, food and body facts on FACEBOOK, INSTAGRAM AND YOUTUBE under FITNESS YOU CAN LIVE WITH

Published by k3fit

I am a certified personal trainer and certified health coach. I hold a personal training and health coaching certificates from the American Council On Exercise and I hold a kettle bell certificate through the IKFF. I also hold a certificate in nutrition from the health sciences academy. I am very passionate about helping clients reach a healthy lifestyle. I do not offer a "cookie cutter" program. I believe that everyone has unique needs and situations. When you work with me you will get a personalized program to meet your own needs. I offer personal training at my home gym set up. I also work closely with you on your nutrition program to set you up for maximum success that will last a lifetime.

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