Nourished by Kelsey Nicole
  • About
    • Kelsey Nicole
    • Disclaimer
  • Recipes
    • Breakfast
    • Appetizers & Starters
    • Main Dishes
    • Sides & Snacks
    • Sweet Treats
    • Cheers!
  • Blog
  • Work with Me
  • Shop
    • Kelsey’s Favorites
    • Supplements
  • Freebies
  • Contact
Blog, Health & Wellness  /  October 16, 2019

How-To Build an Custom Strength Training Program

Share this:

  • Facebook
  • Pinterest
  • Email
  • Print

I was recently asked to talk more about strength training, which I am more than happy to do! In case you didn’t know, I have been a Certified Personal Trainer for the past 6 years. I am certified through ACE, NASM, and FMS. In fact, through my work as a personal trainer over the years, I realized my passion and love for nutrition. That being said, I still have a strong passion for fitness and hope to keep my hand in the personal training world while I pursue nutritional therapy. After all, fitness and nutrition go together like peanut butter and jelly. And, who doesn’t love peanut butter and jelly?

On that note, I’ve created a program that I believe is the best of both worlds: a 4 week program that includes personal training and nutritional therapy. You can read more about this 4 Week Jumpstart program on my Work with Me page (scroll to the bottom)!

In my opinion, strength training is one of the best kinds of workouts. It makes you stronger and feel more confident, while also boosting your metabolism, building muscle, and burning body fat.

Ladies, listen up: if you’re worried about “getting bulky,” please read my previous post, 10 Reasons Why Women Should Lift Weights, and continue reading below.

Here’s a quick overview of the health benefits of strength training:

  • Build muscle, increase strength, and decrease body fat
  • Improve stamina, mood, and energy levels
  • Reduce risk of metabolic disease and other chronic health conditions
  • Increase strength of bones and joints
  • Boost metabolic rate (calories burned/day)
  • Improve balance and longevity

 

Identify Your Goal

Strength training can help you achieve various health and fitness goals. But for the purpose of this post, I’m going to zero in on the most common strength training goals: 

  1. Improving endurance
  2. Increasing strength
  3. Building muscle (hypertrophy)

Once you’ve identified your primary goal, we can move forward in building your perfect strength training program!

 

Movement

When creating a strength training program, we first have to consider how we move. As human beings, we utilize parts of the body to form whole, integrative movements. As a proponent of functional movement, I believe there are 7 primary patterns of movement, including:

  1. Squat
  2. Lunge
  3. Hinge
  4. Push 
  5. Pull
  6. Rotation
  7. Gait (Walking)

It is important to include every movement pattern in a strength training program. Why? So that you can best improve your functionality, mobility, and strength across the board. As you can probably tell, these primary movement patterns touch on every part of the body. They utilize all muscle groups, from head to toe, resulting in a comprehensive, full-body workout. For the purpose of strength training, I am going to focus on the first 6 movements, which work together to promote optimal gait (#7). 

Putting it Together

The amount of days you workout per week will determine the workout “split” or structure that works best for your goals and schedule.

If you are training 3 days (or less) per week, I recommend sticking to full body workouts. Participating in 3 full body workouts per week help you get the most bang for your buck. If you train 4+ days per week, it is best to focus on specific movement patterns/muscle groups during each workout to avoid over training your muscles and allow for adequate recovery.

There is a fine balance between applying enough stress to the muscles to create change (more on this below) and allowing for adequate rest and recovery. Every time you participate in strength training, you apply stress to the muscles, causing them to break down and rebuild. If you don’t let your muscles rebuild fully (typically, 48-72 hours), they will stay in a continuous state of “breaking down” without repair. As a result, you will feel fatigued, and most likely, not see any improvements in strength and/or muscle definition. 

I’ve outlined example workout structures based on number of days per week: 

2 Day Training Program

Day #1: Full Body (Squat, Lunge, Push)

Day #2: Full Body (Hinge, Pull, Rotate)

3 Day Training Program

Day #1: Full Body (Squat, Push)

Day #2: Full Body (Hinge, Pull)

Day #3: Full Body (Lunge, Rotate)

4 Day Training Program

Day #1: Hinge, Rotate

Day #2: Push

Day #3: Squat, Lunge

Day #4: Pull

5 Day Training Program

Day #1: Hinge

Day #2: Push, Rotate

Day #3: Squat

Day #4: Pull, Rotate

Day #5: Lunge

6 Day Training Program:

Day #1: Hinge

Day #2: Push

Day #3: Rotate

Day #4: Squat

Day #5: Pull

Day #6: Lunge

Now that we have a better understanding of movement and how it affects your workout program, let’s further discuss each movement:

Hinge

Hinging primarily engages your hamstrings, glutes, and full posterior chain. My favorite hinge exercises, include:

  • Barbell Deadlifts
  • Floor/Glute Bridges
  • Kettlebell Deadlifts
  • Single Leg Deadlifts
  • Kettlebell Swings

Squat

A squat is pretty self-explanatory: think of moving from a seated position to a standing position. Your quads, glutes, and hamstrings are primarily used during squat movements. My favorite squatting movements include:

  • Body Weight Squats
  • Barbell Front Squats
  • Kettlebell Goblet Squats
  • Pistol Squats

Lunge

Lunging mainly engages your quads, glutes, and calves, resulting in a complete lower body movement. My favorite lunge exercises include:

  • Split Squats
  • Walking Lunges
  • Forward or Reverse Lunges
  • Lateral lunges

Push 

Pushing mainly engages the upper body, but can easily engage the entire body (depending on the exercise).  This movement primarily uses the pectoralis, tricep, and deltoid muscles. My favorite pushing movements, include:

  • Overhead Dumbbell Shoulder Press
  • Single Arm Military Press
  • Push-Ups
  • Bench Dips
  • Dumbbell Chest Press

Pull

Similar to pushing, a pulling movement primarily engages the upper body. My favorite pulling movements include:

  • Pull-Ups
  • Chin-Ups
  • Bent-Over Barbell Rows
  • Seated Rows
  • Dumbbell Reverse Flies

Rotation

Proper rotation should engage every core muscle and often involves the full body. My favorite rotation (and anti-rotation) exercises include:

  • Planks
  • Side Planks
  • Cable Rotations
  • Mountain Climbers

Gait

Gait is the technical word for walking. Surprisingly, optimal gait can be challenging to achieve, but it’s certainly not impossible. My favorite gait exercises include:

  • Walking (preferably outside)
  • Elliptical 
  • Running (preferably outside)
  • Dumbbell or Kettlebell Farmer Carries 

Well Culture provides great visuals examples of these 7 movements.

Sets, Reps, and Load

When creating the perfect strength training program, we first have to consider your fitness primary goal: endurance, strength, or hypertrophy (muscle definition). Then, with your goal in mind, we can consider the different variants of a program, including how many sets and reps are performed, as well as the amount of load used. To continually progress and meet your goals, we must understand the importance of progressive overload. This concept explains that the stress applied to the muscles must gradually increase in order to progress. Without progressive overload, it is easy to plateau, which the last thing we want in a strength training program. 

Repetitions: the amount of times you perform each movement/exercise.

Endurance: >15 reps

Strength: 6-10 reps

Hypertrophy (Muscle Definition): 8-15 reps

Sets: the amount of times you repeat the repetitions for each exercise.

Endurance: 2-3 sets

Strength: 3-5 sets

Hypertrophy: 3-5 sets

Load: additional weight used for the movement.

Disclaimer: Before adding load to any movement, it is essential that you can perform the movement correctly.  I recommend seeking the help of a certified personal trainer to ensure your safety and the effectiveness of the movement.

When it comes to adding load to your exercises (ie. dumbbells, barbells, kettlebells, etc), I recommend starting light, then increasing in weight. The last few reps of each set should be challenging. If you’re not being challenged in those last few reps, it’s time to increase weight.

With all of these considerations in mind, we can create an effective and enjoyable workout program! If you have any questions about strength training, feel free to leave them below. Or, if you’ve decided you would like to work with me as a personal trainer (in-person or virtually), you can send me a message at nourishedbykelseynicole@gmail.com.

Post navigation

Paleo Honey & Pumpkin Pancakes
Paleo Pumpkin Recipe Round-Up

Related posts

Creamsicle Adrenal Cocktail
Blog, Cheers!, Health & Wellness  /  September 25, 2020
18 Comments

Creamsicle Adrenal Cocktail

Married Life Lessons: Meeting Needs
Blog  /  October 10, 2017
4 Comments

Married Life Lessons: Meeting Needs

5 Ways to Kick Stress Out the Door 2018
Blog  /  January 17, 2018
2 Comments

5 Ways to Kick Stress Out the Door 2018

Share your thoughts Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Sign up for the Nourished Weekly Dinner Menu!

nourishedbykelseynicole

Kelsey, FNTP, CC
Are you a Nutrition Professional who feels overwhe Are you a Nutrition Professional who feels overwhelmed and burdened by running a small business?! 

As a FNTP, who previously ran my own nutritional therapy practice, I know what it’s like to wear many hats. And let’s face it, small business owners can’t do it ALL. 

I‘ve personally experienced the overwhelm that comes with running your own business.

That’s when I decided to change directions and pursue content creation full time. Because I immediately saw the need for content creation in the nutrition sphere. Why?

Because as a nutrition professional, you want to share content that is accurate and original. Who’s better qualified to help you create content than a trained nutrition professional??

See where I’m going here? 🙃

I love combining my two passions: content creation and nutrition. Better yet, I love using these skill sets to better your business!

#nutritionaltherapy
#nutritionaltherapypractitioner
#nourishment
#nourishedoykelseynicole #foodblogging
#functionalhealth #bioindividuality
#holisticnutritionist #foodisfuel #foodismedicine
#hormonehealth #guthealth
#contentcreation #nutritioncontent
#nutritioncontentcreator #contentcreator
As a trained Functional Nutritional Therapy Practi As a trained Functional Nutritional Therapy Practitioner, I have a unique advantage in my work as a Content Creator. 

My #1 goal is to create original, niche-focused, attention-grabbing digital content for my fellow nutrition professionals. 

My skill set includes creating content for the following:
• Social media platforms 
• Blogs
• Email campaigns
• And more!

Do you want more information about how I work 1:1 with nutrition professionals and business wonders? Send me a DM!

#nutritionaltherapy
#nutritionaltherapypractitioner 
#nourishment
#nourishedoykelseynicole #foodblogging 
#functionalhealth #bioindividuality
#holisticnutritionist #foodisfuel #foodismedicine
#hormonehealth #guthealth 
#contentcreation #nutritioncontent #nutritioncontentcreator #contentcreator
Hi, it’s me. I’m still here! 👋🏼 I’ve Hi, it’s me. I’m still here! 👋🏼 

I’ve taken an unintentional (yet, very long) hiatus from this social media account and my blog. But, I’m back for a good while (I think 😅). Here’s what’s been going on lately..

In case you didn’t know, I started my own  business as a Content Creator in 2018, while I was in school at the Nutritional Therapy Association. As a trained FNTP, my niche is specifically holistic health and nutrition. It’s a combination of my two expertise: nutrition + content creation!

As a FNTP with a strong passion for real food + balanced nutrition, I’ve always kept this account as an educational resource for you. And as a fun creative outlet for me, as well!

But, I’m here to say, it’s time for a new direction. As my content creation business continues to grow and as I become more invested as a Content Creator, it only feels right to bring a little bit of my profession to this space! 

So while I still plan to share nutritional tidbits and encouragement, I also want to use this platform as a resource for my content creation business.

Sound good?

If you’re a fellow FNTP or nutrition professional, feel free to reach out for content creation support! 

And, if you’re here for nutritional education, thank you for being here and participating in this awesome community!! 💛

#nutritonaltherapypractitioner #fntp #ntp #functionalnutritionaltherapypractitioner #contentcreator #contentcreation #contentmarketing #contentmarketer #nutritioncontent #nutritionresources
STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON AN EMPTY STOMACH 🛑

*said with grace and love*

Seriously, I spent years sipping on black coffee before eating breakfast. But, not anymore. 

Here’s what happens when you skip breakfast and drink black coffee every morning:
👉🏼 The caffeine (AKA stimulant) spikes your blood sugar levels.
👉🏼 Your body moves into fight-or-flight mode, increasing stress hormones.
👉🏼 A couple hours later, the cravings and yawns kick in, so you binge on sugar and *more* coffee.

And in case you’re thinking, “I seem to feel just fine after drinking black coffee and skipping breakfast,” there’s a good chance your body is living on stress hormones and relies on the caffeine to keep your body functioning. Sorry to be the bearer of bad news 😬

Soooo, what should you do instead for a healthy metabolism & happy hormones?

Eat a balanced breakfast with protein, carbs, and fat, FIRST. Ideally, within an hour of waking up. Then, enjoy a cup of fresh coffee (preferably with high quality cream or milk) ☕️ 

TBH, there’s nothing better than a hot cup of coffee with frothy, raw milk 🤩 what’s your coffee order?

And, yes, my shirt says “you’re the pumpkin to my spice” because ‘tis the season 🎃 *from @hannahmcmorrison 

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #blackcoffee #coffeeorder #balancedbreakfast #healthybreakfast
When you’re trying to master the reel game, but When you’re trying to master the reel game, but have a constant shadow 🐾

Good thing he’s the cutest!

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #rhodesianridgeback #rhodie
I eat carbs at every meal! 🍎🥖🥔🫓🥛🍫

Here’s why…

Our bodies NEED carbohydrates for: 
• Physical energy
• Brain power
• Muscle repair and growth
• A healthy gut microbiome
• Metabolic efficiency 
• Healthy digestion 
• AND SO MUCH MORE

This is especially true when you’re exercising and strength training regularly!! 💪🏼

Some of my favorite carb sources are:
• Fresh sourdough bread 
• Sweet potatoes and red potatoes 
• Squash and carrots
• Seasonal fruit 
• Honey and maple syrup 
• Raw milk
• Cassava tortillas and pasta 
• Homemade baked goods with cassava flour
• Dark chocolate 

What are your favorite carbs?! 😋

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #carbs #glutenfreecarbs #healthycarbs #carbsbenefits
As someone who aims to as many real, whole foods a As someone who aims to as many real, whole foods as possible (and always GF), I’ve learned a thing or two about “healthy baking.” Here are the swaps I always make in my baked goods for healthy hormones, metabolism, and tastebuds! 👇🏼

• Grass fed (raw, if possible) butter instead of oil 
• @bobsredmill 1-to-1 GF flour instead of all purpose flour
• Raw sugar, coconut sugar, honey, or maple syrup instead of white sugar 
• Substitute a little bit of the flour with protein powder or collagen (usually about 10% of the total flour)
• Grass fed (raw, if possible) milk > nut milk
• Cassava, oat, or GF blend flour > almond flour

Save this post to refer back to this season! And, happy baking 🧁🍪

PS Get this oldie, but a goodie, Chocolate Zucchini Bread recipe on the blog! 👉🏼 @nourishedbykelseynicole

http://www.nourishedbykelseynicole.com/
#holisticnutrition #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #foodisfuel #foodismedicine #healthyrecipesideas #paleorecipeideas #nutrientdenserecipes #glutenfree #glutenfreebaking #healthybaking
Gluten Free Protein Pumpkin Muffins 🧁🎃 Alwa Gluten Free Protein Pumpkin Muffins 🧁🎃

Always a Fall staple in my home! I usually double this recipe to share with others or put the freezer for later 😋

Ingredients:
1 cup all purpose GF flour
1/3 cup vanilla protein powder (I use @naked.protein)
1 tsp baking soda
1/4 tsp baking powder
1+ tbs pumpkin spice 
1 1/4 cup pumpkin
1 pastured egg
1/2 cup maple syrup or honey 
1/4 butter, melted and cooled
1/4-1/2 cup milk of choice (I use raw whole milk)
1/2+ cup dark chocolate chips

Directions:
1. Preheat oven to 450F and grease muffin tin with coconut oil or butter.
2. Add all dry ingredients to a large bowl and mix. Add wet ingredients and mix.
3. Fold in chocolate chips. 
4. Pour into muffin tin. Bake for 5 minutes. Reduce heat to 350F. Bake for 12-15 minutes.

Enjoy!!

*Recipe adapted from @fitmittenkitchen 

http://www.nourishedbykelseynicole.com/
#holisticnutrition #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #foodisfuel #foodismedicine #healthyrecipesideas #paleorecipeideas #nutrientdenserecipes #pumpkinmuffins #proteinpumpkinmuffins #glutenfreepumpkinmuffins
5 “healthy” habits that actually cause MORE st 5 “healthy” habits that actually cause MORE stress in the body…

1. Drinking coffee on an empty stomach
2. Working out fasted 
3. Limiting consumption of fruit and natural sugars
4. Opting for “low fat” foods
5. Drinking a gallon of water daily.

All of these habits add excessive stress to the body and can eventually lead to symptoms of burn out and physiological imbalances, like:
PMS
Weight gain
Acne
Insomnia
Chronic fatigue
AND SO MUCH MORE

Sometimes, our bodies need us to intentionally do LESS, not more. If you’re in a constant (physical or mental) state of stress, this means YOU!

Did you know these “healthy” habits could be detrimental to your health? 

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #stress #healthyhabits #healthylifestyle
Follow on Instagram!
  • Elara Pro by LyraThemes.com
  • Copyright 2019, Nourished by Kelsey Nicole LLC