The E3 - Educate, Empower & Evolve Podcast is your podcast for personal growth and performance. Hayley Vera, founder of Health Pillars Lifestyle Coaching brings you her knowledge as a holistic nutritionist and lifestyle fitness coach.
Hayley has a background in yoga, personal training, holistic nutrition and sports nutrition. She specializes in gut health, hormones and optimizing your health & performance with a variety of modalities, including whole food based nutrition, functional movement, stress management strategies, natural supplements, blood work analysis and mindset optimization.
#145- The Effective Rep Theory For Maximum Muscle Hypertrophy
If you're looking to maximize muscle growth, there's a powerful concept you need to know about: the Effective Reps Theory. This approach challenges the belief that every rep in a set is equally valuable for hypertrophy and instead focuses on those final few reps—when your muscles are near failure—as the ones that drive the most significant growth. This idea is a key aspect of the Circle Rep Principle, which also accounts for factors such as exercise execution, proper alignment, tempo, and training close to failure. By honing in on this particular variable, we can better understand the critical role that pushing near failure plays in maximizing the muscle-building stimulus.
27 Sept 2024
#144- The Path of Least Resistance
The concept of the "path of least resistance" is often seen as the natural tendency of water flowing around obstacles, or energy seeking the simplest route. While this principle may work well in nature, it can lead to stagnation when applied to our physical and mental journeys. Both the body and the mind prefer what’s easy, avoiding discomfort, challenge, or resistance. But true growth happens when we go into resistance, not away from it.
20 Sept 2024
#143- Get More Out of Every Rep with the Circle Rep Principle
Inspired by Joe Bennet, one of the leaders in muscle hypertrophy, Hayley deep dives into the "Circle Rep Principle" to help you get more out of every rep. When it comes to training for muscle hypertrophy and strength, many people focus on how many reps and sets they complete, often overlooking the quality of each individual repetition. The Circle Rep Principle is a concept designed to emphasize the importance of quality over quantity, ensuring that every rep is executed with intention, control, and proper form. By applying this principle to your training, you can get far more out of each set while reducing the risk of injury and maximizing muscle activation
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