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Morning meditations created for women or anyone who feels called to listen. 💗 Start your day with a moment of mindfulness with the Morning Meditation for Women podcast. Whether you’re new to meditation, trying to kickstart your meditation practice, or a seasoned meditator, you’ll love these quick meditations designed to start your day with intention, love and a deep sense of peace. Brought to you by the Women’s Meditation Network and hosted by Katie Krimitsos. Get more meditation resources a ...
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Manage episode 521463618 series 2993661
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We map the nine training adaptations, the law of progressive overload, and the exact levers that drive strength, size, and endurance. Clear protocols, simple hydration math, and smart use of breathing, heat, and cold turn guesswork into growth.
• defining nine adaptations and why fat loss is a byproduct
• progressive overload as the non‑negotiable driver
• six variables that control outcomes in training
• using RPE and reps in reserve for intensity
• strength protocol: >85% load, long rests, smart supersets
• hypertrophy: near‑failure effort and weekly volume targets
• intent: fast intent for strength, mind‑muscle for size
• three‑to‑five template for simple strength programming
• endurance: low‑eccentric starts, zone two, VO2 max dosing
• muscular endurance for posture and injury prevention
• recovery checks: grip strength, tap test, CO2 tolerance
• downregulation breathing to switch off adrenaline
• hydration and sodium guidelines with practical math
• cold timing to avoid blunted growth, sauna benefits
• choosing adaptation versus optimization across seasons
This podcast is created by Ai for educational and entertainment purposes only and does not constitute professional medical or health advice. Please talk to your healthcare team for medical advice.
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Chapters
1. Why Adaptation Beats Fat Loss Goals (00:00:00)
2. The Nine Fitness Adaptations Defined (00:01:03)
3. Progressive Overload And Core Variables (00:02:10)
4. Intensity Without 1RM And RPE (00:03:07)
5. Exercise Choice Versus Application (00:03:46)
6. Technique And Full Range Principles (00:04:13)
7. Strength Protocols And Rest Strategy (00:04:34)
8. Hypertrophy Drivers And Weekly Volume (00:05:33)
9. Mindset: Intent, Speed, And Focus (00:07:02)
10. The Three-To-Five Strength Template (00:07:43)
11. Endurance Foundations And Zone Two (00:08:13)
12. VO2 Max Work And Frequency (00:09:11)
13. Muscular Endurance For Injury Proofing (00:09:46)
14. Recovery Readiness And CO2 Tolerance (00:10:22)
15. Downregulation Breathing For Recovery (00:11:00)
16. Hydration Math And Sodium Strategy (00:11:23)
17. Cold Exposure Timing And Risks (00:12:18)
18. Sauna Benefits And Rehydration (00:12:43)
19. Adaptation Versus Optimization Mindset (00:13:22)
20. Find Your Hidden Performance Anchor (00:14:02)
241 episodes
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