The Overload Principle

 One of my favorite professors from college taught by emphasizing definitions.  This is one of his favorite phrases to define. 

Overload Principle:  the requirements necessary to bring about improvement in the various systems of the body.  As the body is subject to loads greater than they are accustomed to, the systems adjust and increase their capacity to perform physical work.
Definition from Strength Training 4th ed. by Philip Allsen 

This principle applies to cardiovascular and muscular training.  Basically, if you do the same exact workout all the time, your body will not adjust and increase its capacity.  Here are some ways you can mix up a workout so that you can continue to challenge your body and improve.

Muscular Training

• increase the resistance
• increase the number of repetitions
• increase the number of sets
• decrease the time of rest between sets for a given exercise (rest time should still be at least a minute, however)
• increase workout frequency (go from 2 to 3 days per week)
• switch up your routine (don't do the same exercise for each body part all the time)
• try circuit training (alternating resistance exercise with short bouts of high intensity aerobic exercise like rope jumping, jumping jacks, running, etc.)

Cardiovascular Training

• increase your mileage/time
• increase your intensity by upping your pace
• increase workout frequency (start at 3 days and gradually increase to 5 or 6 days per week)
• incorporate hills into your workout (or increase the incline or resistance on machines)
• interval training (where you alternate between high and low intensity)
• try circuit training (alternating resistance exercise with short bouts of high intensity aerobic exercise like rope jumping, jumping jacks, running, etc.)
• try a new mode of exercise (if you're a runner, mix in some biking, swimming, aerobic dance, etc.)

Hopefully these tips will help you incorporate the overload principle and get you out of your exercise routine rut!

Arugula Pesto

I had some arugula I needed to use and decided to make it into a pesto.  I had heard of such a recipe before  but just pulled this one together with things I had.  Both my husband and I thought it was really tasty.  If you don't have pine nuts, I think it would be good with almonds, walnuts, or pistachios.  I think it would also be great served with grilled chicken.  Here's my recipe.

Arugula Pesto

1 lb. pasta of your choice
2 cups arugula
1/2 cup fresh basil
1 lemon, zested
1-2 Tbs. lemon juice
2 Tbs. pine nuts
2-3 cloves garlic, minced (depending on how big and how much you like garlic)
1/3 cup parmesan  or Romano cheese
salt and pepper
1/3 cup olive oil

Cook the pasta until al dente and reserve a cup of the pasta cooking water.  

Add the arugula, basil, lemon zest and juice, pine nuts, garlic, cheese, and salt & pepper to a food processor.  Pulse a few times to get the ingredients incorporated.  Turn the food processor on and slowly pour in the olive oil.  Add enough so that is becomes a creamy texture.  

Add the pesto sauce to the cooked pasta and toss.  Add a couple of tablespoons of the pasta water if the pasta needs to be thinned out.  Serve with a little more parmesan cheese on top and enjoy!  

#6. Make Homemade Gifts for a Year

For this goal, I defined it by saying I will make a homemade gift for each member of our immediate family at least once during the year, either for birthdays or Christmas.  Yesterday was my cute sister-in-law's birthday.  I decided to make her this little coin purse/mini wallet.

 I had a lot of fun with this little project and will probably make more.  I especially liked picking coordinating fabrics and am in love with the ones I ended up picking.   

The finished product measured about 3.25 x 5 inches.  I put wallet sized photos of her adorable niece inside. 

I think it would also make a great gift card holder.  It's perfect for IDs, credit cards, coins, feminine products, etc.  It was such an fun and easy project and I am so pleased with how it turned out.

#7. Make Abby a Quiet Book

For Valentine's Day I decided to make Abby a book called, "Who Loves Abby?"  It maybe isn't technically a "quiet book," but I'm counting it to cross that item off my list.  I got pictures of my family as well as Landon's and put them in a little photo album for her.  I Photoshopped everyone's names on their pictures for fun.  I am so pleased with how it turned out.  I think it will be perfect for church and it will help Abby recognize faces.  Here are some pictures of the book.

Happy 1st Valentine's Day to my baby girl!

Then & Now

For Day 3 of my photo class, the assignment was "then & now."  I was supposed to take a photo that would show change from the past.  I decided it would be fun to document "the diaper change" change.
 

 The top one is from when Abby was 3 days old and still in the hospital.  I remember I was scared to change her diaper then because she was SO small and would scream when you took the blanket off.  The bottom picture was after I changed her diaper today.  She is about 10 pounds heavier!  Her changing table may have to be retired soon because she moves around so much.  I had to be careful as I took these because I was worried she would jump right off. 

My photo assignment also included "cropping in tight," which is maybe displayed better in this photo.  I could definitely crop it (in Photoshop) more, but didn't feel like the mostly blank wall was distracting.

This is my assignment from yesterday, which was "what they look like."  The idea was take a picture of a loved one as they really look, good or bad, and to position yourself so that the subject looks right.  This is a definite Landon face/posture. 

What They Do

I'm doing this free online photography class this month.  Thanks for telling me about it, Emily!  If you are interested, you can still sign up.  Today's assignment was to catch someone... doing what they do, and also to find good lighting in your home.  I love watching Abby read books and am so grateful I can now remember it forever.
 

 

Wedding Bliss

My favorite photo from this week was not one that I took, but one I edited.  In order to save some money, I hired a good friend to take our wedding photos.  We were pretty pleased with the way they turned out, but after he had edited a bunch something happened to his computer and he lost everything he had edited (or something like that).  He still had all the original files and at that point we just didn't want to wait any longer and took them as is.  

I recently decided it would be a good project for me to go through and edit them myself.  I'm mostly making minor changes to the majority of them so that they still look natural, just with a little more zing.  But for some of just the two of us I am doing more dramatic effects in addition.  I always wanted to like this picture, but our hands looked lifeless and dull.  I think I was able to bring some life into them and am much happier with the way it looks now.