The THREE P’s To Real PROGRESS
The ONLY WAY TO REAL PROGRESS/ Transformation
*Get results in: real fat loss, muscle gain, pain free life & movement, energy, performance enhancement, agility, ability – I’m talking REAL, SUSTAINABLE PROGRESS is:
Know what you are doing and why (a written out game plan for your workout that day/ week/ month)
In your workout you will be asking your body to do the things you need to make the changes you want (fat loss, muscle gain, strength gain, stability, power, cure muscle imbalances (your aches x pains) and so much more
A cyclic structuring of training and practice (sports practice skill, general lifts, fat loss, strength gain, competition) – all of it!
Ideally you should to cycle your workouts on a 4 week basis. And change/ progress your program on a 8-16 week basis (ideally) basis.
This process maximizes performance and to coincide with your bodies advancement and progress. This is the only way to keep seeing & feeling results – plateau becomes obsolete and progress a fact of training.
This is also ideal for athletes, martial artists. Cycling can peak with competition or higher volume months and weeks.
To truly transform your physique, performance, avoid injury from overuse and get pain free as well as enhance the many other your body you MUST be progressive. If you are lifting the same 2 pounds, or ten ot fifteen you where a year ago your body has not changed!
Through my Exercise Science degree and two decades in the area of Strength, Conditioning, Prehab and Performance I structure your programs in a way that progressively asks the body to make the adjustments (adaptations) through the workout- getting leaner, stronger, more mobile and agile (and much more).
If you are confused on how to accomplish this in your training, take my, Dasha Anderson (Simo’s) FREE FITNESS ASSESSMENT HERE
You need nothing but a five minutes of your time (at most).
You’ll get my instant feedback on the program that I believe is right for you, and a FREE workout (instantly). The workout will be one that will educate you and teach you about progress, form and what a solid workout can do for your life and your martial arts training.
What Happens After I Press START NOW?
If you decide to go further, you’ll press START NOW, and for a fraction of what a personal trainer will charge, and what I charge for custom program design (literally for 1.50 a day) you will receive the following:
YOUR PRESCRIBED PROGRAM
*Your program! That fits your goals, needs and accessibility.
*Every exercise, rep and set will be done with you.
With your program you get,
*Beginner 101 edu, progression edu for your program
*An ideal workout schedule that meets your goals (20 mins day 4x a week or 60 mins a day 2x a week, or countless other options)
*Your program will be specific to your goals and resources: no weights/ zero equipment? no gym? kettlebells? dumbbells? barbell? gym equipment? bands?
Your program progression – once we feel you have spent the right amount of time here, Dasha will recommend your next program!
11 OTHER PROGRAMS
*If the program Dasha picked based on your assessment isn’t right, just switch to another. All programs will be stored in your Program Library.
Along with your program, you will have access to Dasha’s Rehab/ Prehab Section.
In this area find screenings and protocols for Hip, Knee, Back, Shoulder, Elbow, Foot, Neck pain/ stiffness and instability.
Also find ‘Upkeep’ routines for those areas of the body.
WARM UPS / ACTIVATORS FOR SPORT/ LIFE/ MARTIAL ARTS
Another great resources is the Warm Up/ Activators Area.
Dasha has made a library of easy to follow along sport/ activity specific warm ups 4-10 mins long.
This area makes sure you can use sport specific warm-ups to limit injury and maximize performance in running, kicking, punching, grappling, skiing, tennis, swimming, hiking- you name it!
MOBILITY & RECOVERY
In this area, Dasha has created a supplemental library of 5-20 minute recovery and mobility flows.
Easy to follow along, made for all levels and bodies, you will find your locked up post work routine, your daily joint mobility and so much more.
In this area Dasha has put together a series of Challenges.
Commit to a challenge and invigorate your mind and body with a new goal.
Dasha has long form challenges like Your First/ or Your 10th Pull Up, Your First Full Push Up, Hanging for Health and also short for challenges like Instant Booty Burn, or Fight Abs & Core.
All of these are easy add on’s or stand along workouts to your Programs.
In the short workout section Dasha has created a library of workouts ranging 5-20 minutes in length.
These workouts are made specifically as ‘fill ins’ during your busy work/ life weeks. They are also great for travel or supplemental work.
Workouts here are no equipment, bands, kettlebells and dumbbells. You pick!
BEGINNER & EDU
In this area Dasha educates and coaches, fixes form and creates modification options. This is ideal for the complete beginner, progress for the intermediate person and also a way to progress/ challenge an advanced person. A great way to progress further and learn new skills like KBs (as just one example).
Find KB Swings, Push Up Modifications, Progressions, Hip Thrusts, Squat Form and all other key Progression/ Modification and coaching here.
Here you will find a growing library of fitness/ exercise.
Review the lunge and all of its variations or learn a new move like the face pull or half prone angel. Countless moves from body-weight to the gym are here in this library.
In this area you will learn about Nutrition.
Remember a race car, a luxury car, a truck all need different types of fuel.
Learn the custom approach of nutrition for your goals, and feel supported by the constant science and research articles and videos Dasha places here.
This is a special area where you will be invited to LIVE CLASSES, meet ups (zoom!) and also see teh library of Dasha’s past Seminars and Workshops & Q x A’s
And remember random workout everyday WILL NEVER yield true results to your full potential. Scientifically the body must adapt to the demand over some time, then the demand is switched.