How to get Strong: Embracing Nature's Pace
"Nature does not hurry, yet everything is accomplished." – Lao Tzu
We can learn a lot about ourselves by looking at nature. This quote from Lao Tzu is a good reminder that we don’t have to rush or push too hard to get the results we’re looking for. Instead we can move in an easeful way, with intention, and we’ll find our way — just like nature.
The seasons are another good example of how we can learn about ourselves through observing nature. Spring and summer are about expansion and growth while fall and winter are about letting go and resting.
We don’t question why flowers don’t grow outside in the winter, we know that it’s just not the right conditions for growth. Yet, we don’t apply that same logic to ourselves as we push ourselves harder and harder in pursuit of our goals, never taking time to rest.
So much of our lexicon around reaching goals, particularly our fitness goals, is about taking action relentlessly or the idea that we can “sleep when we’re dead”.
Yet, this goes against our very nature, and as I learned the hard way, is a recipe for burnout.
When I first started training, I assumed (wrongly) that pushing harder was the way to get the PRs I was looking for. Instead, I plateaued and kept injuring myself which kept setting my progress back.
So, I decided to do something about it.
I combined my Kinesiology degree, years of coaching elite athletes, and somatic therapy knowledge to create a program that actually works. I took a cue from nature and structured my program like the seasons (it's also called periodization in the exercise science world but I like seasons better). There are seasons to push, and seasons to rest.
It didn’t take long to see results both for myself & the athletes I train.
Here’s a peek into how I structure my programs:
Progressive Overload.
Progressive overload is the foundation of strength training. Essentially progressive overload is about systematically increasing the stress placed on your muscles, bones, and nervous system which creates an environment for adaptation . Doing this ensures your body continues to improve instead of plateauing.
Here’s what’s happening:
Muscle Growth: Lifting weights creates tiny tears in the muscles, and recovery is when the body repairs these tears, making my muscles stronger and more resilient.
Stronger Connective Tissues: Tendons, ligaments, and bones adapt to handle heavier loads. This is how to avoid injuries while continuing to push limits.
Nervous System Efficiency: The brain and muscles communicate more effectively, making every movement more powerful and precise.
But here’s the thing: Progressive overload isn’t just about adding more weight to the bar every single week. Your body has limits—duh! Continually piling on heavier and heavier loads without a strategic approach can lead to burnout, injuries, and plateaus. That’s where periodization (or seasons) comes into play.
Why Periodization Matters
Periodization is the science-backed strategy of planning and cycling your training intensity, volume, and focus over time. By working with your body’s natural ability to adapt, periodized programs ensure you’re making sustainable progress while avoiding overtraining.
Here’s how it works:
Phases of Focus: A good program alternates between periods of building strength, muscular endurance, hypertrophy, power, and prioritizing recovery. These phases allow your body to adapt to specific stimuli without being overwhelmed. You’ll notice shifts in your training priorities every 6-12 weeks—this is intentional and designed to keep progress and adaptation going strong.
Avoiding Overtraining: Strategic rest and recovery periods are baked into each 6-12 week cycle, preventing the fatigue and burnout that come from always pushing at 100%.
Supporting Long-Term Health: Periodization helps you balance performance with injury prevention and mental well-being. We can’t always chase bigger numbers, so when the focus shifts, it also gives us permission to change our mindset and goals.
When you follow a periodized program, you’re not just throwing heavier weights on the bar—you’re building a system that supports consistent, healthy adaptation. This is the difference between making progress for a season versus thriving for a lifetime.
The Secret Sauce: Combining Strength and Mobility
This already-great system becomes unbeatable when combined with mobility work. Adding regular mobility training to your routine enhances joint health, improves movement quality, and supports recovery—so you can lift heavy and feel good doing it.
Progressive overload might be the cornerstone of strength training, but I’ve learned the hard way that if my body moves like a rusty hinge, it’s only a matter of time before something gives. That’s where mobility comes in.
Mobility isn’t just about flexibility; it’s about control and range of motion. It’s what allows you to squat deeper, press overhead without compensating, and hinge properly for deadlifts. Without it, your body will start compensating in ways that lead to poor form and inevitable injuries.
I think of mobility as the foundation for every lift. When you want to squat deeper, your hips need to be ready to move. For a stronger snatch, shoulder and thoracic spine mobility are non-negotiable. Mobility provides the space and control you need to move properly, target the right muscles, and avoid unnecessary strain.
Progressive overload training combined with mobility work are like the spring & summer of our workout seasons. We need the seeds planted in the spring (mobility) to experience the garden in full bloom (strength gains.)
Yet, without fall & winter we still don’t have the complete picture.
Recovery and the Role of Passive Stretching
Recovery routines, especially gentle passive stretching, are a critical part of training. They don’t just help you relax—they activate your parasympathetic nervous system (the one responsible for recovery).
I created the Mobility MVMNT membership because good mobility and recovery routines created with the intention of helping you move better, lift better, and feel better were hard to find. Check it out here.
Much like your old laptop that’s barely hanging in there - the best way to fix a problem is to turn it off and restart.
If your training isn’t working out the way you want, even though you thought you were doing everything right, it’s a sign that you might just need to shut it down & try something new.
The athletes I train love it when I tell them to go home and rest instead of working out. It’s usually because I can tell their life is extra stressful and their body isn’t going to benefit from more stress in the form of a Metcon or lifting.
Resting won’t delay your progress.
Spring will come… even if you rest.
Psst… are you a burnt out gym babe looking for a strength training program that includes nervous system regulation, rest and mobility?
Sign up below & get on the waiting list for my new program launching very soon! 👇