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How To Build Muscle Faster (One Underrated Technique)

How To Build Muscle Faster (One Underrated Technique)

by | Nov 11, 2024 | Blog, Exercises, Workouts

You’ve got to embrace being uncomfortable and really challenging yourself with exercises if you want to build muscle, especially the longer you’ve been working out.

And this doesn’t mean just feeling like you worked hard and that the reps and sets you did felt challenging.

It means even sometimes FAILING to do the variation or weight you selected for the reps or sets assigned.

Because too often we just stop when it feels hard enough instead of truly PROVING it was hard enough with having to stop.

That’s why I want to share this simple, but oh so effective workout tip to accelerate your muscle and strength gains and truly push that progression and challenge in movements safely!

And that tip is….

Use Rest-Pause Training Technique!

Rest-Pause Training Technique is an amazing way to lift heavier and use harder variations of moves to really challenge yourself and build muscle, especially if you feel like its gotten harder with age or even menopause!

And this technique can be used no matter your fitness level.

To help you implement this amazing workout tips, I want to break down what the Rest-Pause Training Technique is, why it works and 3 main ways you can use it to build muscle faster with your current workout routines even.

First, what is Rest-Pause Training Technique and why does it work?

With this workout approach, you are going to use mini breaks to get out the total reps you want.

Because the rest is only 15-30 seconds, you’re basically not allowing your body to near recover BUT also allowing yourself to recover just enough you can do a few more reps with the same variation or load.

This helps you ultimately do more reps with a weight or exercise variation you really can’t do that many reps straight with had you tried.

This is what allows you to do a more challenging variation of a move but also create more training volume.

This push and challenge to really work muscles is what drives growth!

It works because you are basically helping yourself do 10 reps with a weight you couldn’t truly do 10 straight reps with.

The magic is in that very short rest you’re using between reps to get out more quality movement but in less time than if you took a full rest between rounds.

You can almost think of it as using the short rest to work past failure.

Where you normally would stop to rest for the next round or have to lower weights, instead your taking a short rest your body doesn’t fully register as rest, to do reps you can’t normally do!

And you can use this short break and bonus reps in a 3 different ways to see amazing results and really challenge yourself with your strength training…

First, is the Basic Rest-Pause Technique.

To use this approach in the most basic way, even with almost any exercise you have currently in your workout, you’ll want to consider the rep range you want to hit.

So if your sumo squat in your workout is for 8-12 reps, you’re going to pick a weight for those squats you will probably want to, or have to, stop at 6-7 reps with.

You’ll then perform those 6-7 reps and rest 15-30 seconds before seeing how many more you can get to get in that 8-12 rep range.

If you find you’re doing 6-7 reps in your first little mini set and then able to get 12 total reps after the short rest, you may consider shorting the rest further or even going heavier until you can just hit 8 reps or the bottom of that rep range.

Both of these can allow you to advance the exercise as you slowly can get out more reps in a row.

Once you can use that weight, or exercise variation, to get the 8-12 reps straight, you may decide it is time again to increase weight and use rest-pause technique to progress further.

This basic rest-pause technique is great to use with any lifts in your workout where you’re even stuck between weights and can’t yet fully go heavier or as a way to correct imbalances, especially using even the rest to get out all the reps on your weaker side!

The second way to use this technique is as Cluster Sets.

With the Cluster Set approach, you’ll set a total number of reps you want to do and then select an exercise variation or resistance you know you can only do no more than a third of the reps straight with.

So if you want to do 10 reps, you’ll select an exercise or weight that you can do about 2-3 reps with.

You’ll perform these 2-3 rep mini sets, with 10-30 seconds of rest between them until all 10 reps are complete. Then you’ll fully rest between the next round.

But unlike the basic rest-pause design, where you will only pause ONCE, with Cluster Sets, you have a specific number of total reps, not a range, and you’ll often use multiple pauses and mini sets to hit your total.

Once you can do more than the top reps in your mini set, you’ll want to progress the move.

Cluster sets are a great tool to use for a big heavy compound lift, or exercise like the pull up or push up, you want to progress strength in to build muscle.

They allow you to go very heavy but still get in more volume or total reps!

The third use of this training technique is in the Ladder Rest-Pause set up.

This is a very strategically designed rep layout using mini rests to really boost the total work you can do with an exercise and weight.

With this design you will use descending reps so reps that go from higher to lower with mini rest between these rounds before a longer rest and repeat.

The rest can ALSO decrease in length as the reps go down.

An example of this may be the 10-7-3-1 workout design.

With this design, you’ll pick a weight you can basically do the full 10 reps with and maybe even 11 or 12 with, especially to start.

You’ll then do your 10 reps, rest 10 seconds. And then perform 7 reps.

You’ll then rest 7 seconds.

And then do 3 reps, rest 3 seconds and finally a single rep before a longer break to then repeat the series.
You’re going to end up being able to do 21 reps with a weight or exercise you could usually only do for about 10-12 reps.

And the very short rest and dropping down in reps with each round is what helps you get out that quality of work for more volume.

You don’t have to use those specific reps or rest, but you do want reps to decrease over the rounds and dramatically at the end, while including no more than 15-20 seconds of rest.

You also want to do only 3-5 drops down in reps for the ladder.

But using any of these 3 variations of Rest-Pause Technique, you can really challenge yourself in your workouts to accelerate those muscle gains!

Want more amazing workouts to help you build your leanest, strongest body ever?

–> Check Out My Dynamic Strength Program

10 High PROTEIN Foods I Wish I Started Eating Sooner

10 High PROTEIN Foods I Wish I Started Eating Sooner

by | Nov 3, 2024 | Blog, Diet

I’m not going to waste your time in the video going over the obvious protein foods – chicken, beef, pork, fish, shellfish, seitan, tempeh, eggs, greek yogurt, protein powders…

Instead, I want to highlight all the foods we often don’t think about that are higher in protein and can be great ways to increase our intake while making meals delicious and helping us avoid that protein fatigue we can sometimes suffer from.

Not all of these may be right for you, but see the opportunity in the options to explore!

We have to remember that through diversity we can see results, get more nutritional benefits and even enjoy our meals and make those grams add up!

The first two foods I want to mention are both forms of dairy but not the common ones we go to.

Often we think cottage cheese and greek yogurt as protein boosting dairy products.

But Fairlife Milk and some forms of cheese like Parmesan Cheese can boost our protein intake more than we realize while making dishes more delicious.

And the best part is, we can select different options based on our macros even, going higher or lower fat as needed with both.

Fairlife Milk is a higher protein milk option, and lactose free if you were about to write off all these dairy options, that can add 13 grams of protein to your day.

It can make delicious smoothies and protein shakes, overnight oatmeals and even sauces for pasta dishes. 

It can even be swapped into baked goods to add a protein bump to your favorite dessert to make it more macro friendly!

Cheeses are another great way to add flavor and protein, although you do have to be conscious that many cheeses can really pack a fat content punch. 

But the great thing is you can often find lower fat variations and options if you need to hit your macros.

Options like parmesan cheese, swiss cheese, fat-free feta cheese can all be great. Honestly, things like parmesan cheese are basically protein salt. 

It adds a ton of flavor without a huge impact on your macros.

And for snacks things like babybel cheese can be amazing to grab and go! 

They can even make for a great snack plate with all-natural sliced deli meat, veggies with a greek yogurt dip!

A third food that can boost protein easily while adding flavor, and honestly is very similar to parmesan cheese as more of a salt or seasoning BUT great if you are plant-based too is, Nutritional Yeast.

You can sprinkle this on almost anything you want to add a cheesy flavor too and bump your protein by 5-10 grams. Sprinkle it on popcorn, mix it into greek yogurt, season your tofu or chicken with it. 

Those grams can add up and help us prevent our meals from feeling bland or boring!

The fourth and next item I’d recommend adding to your grocery list to boost your protein intake is Non-Traditional Pastas things like – Chickpea pasta, Buckwheat pasta, even brands of mac and cheese like Goodles.

Too often we feel that we have to eliminate all carbs from our diet to increase our protein intake.

And this ultimately stops us from ever truly making lasting changes because we feel restricted and like we can’t enjoy the meals we love.

Instead of cutting out pasta, swap your traditional pastas for these higher protein variations. And many even pack in more vitamins and minerals to help!

Brands like Goodles are great if you’re plant-based and looking to bump protein. They are chalk full of amino acids and veggies!

You can have your pasta and hit your protein. 

And to even combine a few of these tips and make this a killer protein combo, make your pasta sauce with Fairlife milk, chop up some chicken or tempeh to add in that you’ve seasoned with nutritional yeast and sprinkle on some parmesan cheese!

My 5th go to high protein food, that honestly has now become a grocery list staple for me, is egg white.

I love whole eggs and the yolk has nutritional value. I’m not saying to cut that out.

BUT having just egg whites to add into things, can often provide the protein boost we need with no added fat. 

Egg whites are really easy to hide in dishes without changing the flavor but adding protein.

They can be good in stir-fries or fried rice. 

They can be added to an omelet with even a full egg to bump protein. 

They can also be used to bake your favorite dessert, or a breakfast oatmeal bake, lowering the fat of the baked good while keeping protein up! 

If you’re a sweet treat person like me, even using them for a low calorie meringue cookie could help you stay on track and consistent while getting your fix!

They can also be used for savory dishes to make a crepe-like vehicle to roll veggies and hummus in or even to use as a sandwich wrap!

The 6th food, and it can be gotten fresh or frozen, is Edamame.

Whether you need a quick snack on the go and eat them with just salt or add them to a salad or stir-fry, edamame are a great protein boost.

One serving, or 85g, gets you 9 grams of protein and adds a great taste and texture to meals.

They are easy to combine with other protein sources as well to help you boost protein without getting bored just adding another ounce of chicken you have to chew!

And edamame also can be blended into a great guacamole or hummus substitute and used on veggies as well. It can even be a great spread for sandwiches to boost protein too!

And since sandwiches are an easy, on the go meal option, I think it is key we steer into how we like to prep and eat. This makes this 7th food a key staple to add that we often omit from our grocery list – Sliced Deli Meat.

Deli meats have gotten a bad rap. But not all sliced deli meats are highly processed bologna. 

There are natural turkey and chicken slices. Great smoked salmon options. And I’d even add to this list cooked cocktail shrimp as an option.

But there are lost of all natural, pre-cooked and sliced proteins that can be easy to eat on their own as snacks or added to sandwiches and salads.

You can add them to omelets or egg cups too to make use of those egg whites as well!

They save on prep time and truly are portable. Plus, they are very easy to use with family meal prep lunches too!

Another very portal protein snack that I think is a must have especially if you travel a ton for work or are constantly shuttling kids from activity to activity is grocery list item number 8 – jerky.

No refrigeration and you can leave it in your purse or desk drawer, jerky is easy to always have on hand and stocked in your cabinet when you’re in a pinch.

But just like deli meat it has gotten a bad name and demonized as being too high in sodium and processed.

However, there are so many all natural options now and even plant-based alternatives jerkies. You can easily find everything from turkey to beef to fish made into jerky. And there are even lower sodium options.

But having this item on hand may be just what you need on a busy day to stick with your dietary changes and not go off plan. 

Too often when we don’t have something macro friendly easily available, we reach for comfort foods or foods we shouldn’t and then we let one little deviation become 10.

So stocking your cabinet with a variety of jerkies and keeping them handy just in case can really help!

Pair that with some veggies and greek yogurt and you’ve got a great little snack too that’s high in protein!

Item number 9 is a very well known plant-based protein source, and one I could have listed at the start of the video but didn’t, because I wanted to highlight the different uses it can have whether or not you are plant-based.

And this high protein option is Tofu.

I wanted to mention Tofu as a great grocery list item because it can not only be added to stir fries and fried rices and so much else even with chicken or beef or shrimp to prevent protein fatigue and add another flavor and texture, but also because it can be used as a protein source in sweet treats like smoothies and baked goods as well.

I see it so often only used by plant-based clients or in savory dishes I did want to highlight it more.

Especially because often when we make dietary changes, we cut out things we love instead of seeing ways to tweak and swap to make things fit.

And especially with protein we can feel more restricted and feel like our desserts have to go.

But tofu can be a great way to bump protein and make delicious cakes, mousses and even ice creams.

It can also be a great add to smoothies if you can’t have dairy or don’t enjoy protein powders! 

And the 10th and final grocery list item I want to mention to boost your protein is hemp seeds.

I want to mention hemp seeds because they often are underutilized compared to chia or flax seeds but with similar benefits.

And while we may be focused on boosting protein, we also want to get in all the nutrient diversity we can. And hemp seeds are a great way to boost those micros and pack in a ton of antioxidants. 

They can be sprinkled on salads, made into pestos or even added to smoothies. They are a great alternative to flax or chia seeds with more protein per tbsp. 

And like with all of these items, they can help us add flavor to our meals and boost our protein without dishes becoming bland or boring or getting that protein fatigue.

Even just picking one or two of these items to add to your grocery list can help you start increasing your protein intake this week.

Love to hear your ideas to even COMBINE a few of these for amazing protein packed snacks and dishes in the comments and I’ll share a few of my favorite recipes as well!

–> Download The Free Recipe Guide

The BEST Lat Exercises You’re Not Doing

The BEST Lat Exercises You’re Not Doing

by | Oct 27, 2024 | Blog, Exercises, Functional Fitness, Pull Ups

Don’t get me wrong, I love pull ups…

I love being able to lift heavier loads with the traditional lat pull down…

And both are FABULOUS exercises to target your lats.

But so often we find one move we deem “BEST” and then ignore the opportunity in other options out there. Yet diversity is key, especially over the course of our weekly workout schedule.

This diversity of movement can help us see better strength and muscle gains faster. Because creating progression in our workouts isn’t just about adding weight or doing a directly “harder” exercise variation all of the time…

Sometimes it is about doing the same but different to target those weak links even.

And that is why I want to share a lat exercise I feel is underutilized and underrated and one you should be including in your back and lat workouts…

It is the side seated single arm lat pulldown.

It’s a mouthful to say, but this move is deceptively challenging and a great way to really target those lats while correcting any strength imbalances we may have between sides!

And it really forces you to take the ego out of things and lighten the load to isolate not only each side but that lat.

I’ll go over how to do this amazing move, why it is so beneficial and even how you can adjust it to fit your needs and goals, as well as a home alternative you can try!

So first, how do you do this amazing move and why is this exercise so beneficial?

I love the cable variation of this exercise although you can use a traditional lat pulldown machine with a single handle or even a resistance band anchored overhead.

You’ll also need a bench, and ideally an incline bench you can relax your side against as you set up gripping the cable in the hand furthest from the machine.

The incline bench allows you to fully eliminate any extra movement or assistance from any other area of your body so you are forced to be fully stabilized and engage that lat to power the pull down into your side.
It truly helps you isolate the lat and may force you to have to go lighter than you’d think to start.

And because you are only pulling on each side independently, your stronger side can’t compensate for your weaker side.

The stretch to reach up overhead, elongates the muscle under load and makes you work the pull through a bigger range of motion, which has been shown to be amazing for improving those strength and muscle gains.

You’ll also find you can really work on that shoulder blade, or scapular, movement, which not only works your back incredibly well to build strength but will even help you improve your pull ups while avoiding neck, shoulder and even elbow pain.

To do this lat pull down, let your shoulder rise as you reach up overhead and stretch your lats, elevating your shoulder blade then drive your elbow down into your side as you pull to feel your shoulder blade move down and back toward your spine.

This stretch and the lateral lat pull that prevents your elbows from flaring targets the lats even better than the traditional wide grip overhand lat pulldown.

You’ll be amazed at how much you really feel it down the sides of your back even while going lighter than you would usually for the two handed lat pulldown!

It’s a killer accessory exercise even for the pull ups if you’re working to improve them while building strength and tone in your back!

Now there are a few variations of this exercise you can do if you are limited on equipment.

The great part is, even this basic variation I’ve gone over already can really be adjusted to any fitness level based on the weight you start with.

And as I mentioned, you can swap a cable for a band or even use the traditional lat pulldown machine with a single handle.

To use the machine, you’ll just sit sideways on the seat.

This version or even a cable or resistance band variation done without the incline bench are all still amazing, but they just don’t create the same stability or isolation that leaning against the incline bench does.

So be conscious that you may want to move your torso more.

While this can allow you to exaggerate the stretch, it can also allow you to compensate and use other muscles, such as even using your obliques more to crunch down or even seeking out mobility from lateral movement of your pelvis.

And while a bonus side crunch for a bit of extra oblique work isn’t bad, and can help you get that full tuck of your elbow in, you want to be careful you don’t turn this into ONLY an oblique exercise.

If you don’t have a bench and are using a band even at home, you can sit on the ground or even perform the move half kneeling.

Half kneeling will again give you more room to move around and may allow you to go heavier than fully seated on the ground will allow you to do. Neither is better or worse, just different.

And while we have to go lighter the more we isolate, the more every ounce of work is being done by the muscles we want to target! And seated on the ground, you’ll be surprised by how much your core is firing to keep you balanced!

I also want to mention a version of this movement pattern you can do at home with just a towel if you don’t really have access to equipment.

It’s called Lying Side Slides.

You can use a slider or towel on hardwood floors or a paper plate on carpet. But you’ll lie on your side with your knees bent and hand on the slider overhead.

You will then pull down on the slider to sit up, feeling your lat power the pull.

This version really cuts out any potential bicep engagement because it is a straight arm pull down, but you do have to be careful not to turn it into an oblique crunch.

But using any of these variations, you can really target each side of your back independently to work those lats.

Just remember that it isn’t just about creating progression in your workouts in just one way! Postures and different positions for movements can really help us target different aspects of muscles to our advantage.

This diversity is so key and helps us strengthen weak links through really isolating the muscles we want to work in different ways!

Want some fun and killer workouts you can do ANYWHERE to help you rock those results?

Check out my Dynamic Strength program!

–> LEARN MORE

10 Unique Healthy Habits I Wish I Knew Sooner

10 Unique Healthy Habits I Wish I Knew Sooner

by | Oct 20, 2024 | Blog, Diet, Exercises, Functional Fitness, Mindset

I’m not even going to waste your time with an intro…Here are 10 Unique Healthy Habits I Wish I’d Started Earlier….

Habit #1: Stop labeling foods as good and bad.

I pressured myself to eat clean…in a whole host of different variations for the longest time and sabotaged my own success.

And every time I went on another diet that cut out some “bad” food, I would ultimately be consistent for 30 days or 6 weeks, see some results, then feel so deprived and restricted I would ultimately fall off. 

And then I’d feel guilty. 

So of course, since I’d already ruined the day or week, I’d eat everything bad for me possible to only have to “start over Monday.”

Then Monday would come and I’d restrict again.

But this labeling of foods as good or bad stopped me from finding balance. And it ultimately led to me eating more foods not as nutrient dense over the long term. 

Not to mention it stopped me from seeing results.

Now instead, I focus on an 80/20 balance. I work in foods I love 20% of the time and fully enjoy them. Then focus on whole natural foods 80% of the time. 

I never now feel guilty and realize if I don’t include something it is my CHOICE, not something I have to do to hit someone else’s arbitrary standards of clean eating!

Habit #2: Reflection breaks.

I’m a do’er. I get something I want accomplished and I just want to get to taking action.

But this approach leads to a lot of wasted time and energy and often a lot of frustration as we work harder without moving forward. 

It’s why I think it is so key we realize the importance of reflection breaks.

Times we step back and actually look at our habits, how we’re truly implementing them and then assess our progress.

Because often we are doing a lot of things we don’t need to be doing and not paying attention enough to the habits we do need to be focusing on.

We’re letting little deviations in our nutrition creep in. Ignoring missed workouts. While putting a lot and time and energy into other things that aren’t as essential.

But honest reflection can help us notice a gap between what we say we want and what we’re doing.

And even help us assess what we’re actually optimizing our habits and lifestyle for.

Because we won’t stumble our way into results. We have to be clear on where and what we’re spending our time on and why!

Habit #3: Set end dates.

Any time I create a plan, I set an end date. This also helps me take time to reflect, making that second habit easier.

And not only do end dates give us that time to reassess and adjust but they help us embrace and trust the process when trying new things.

We know there is a point we can make a change if things aren’t working.

End dates also give us motivation to start now. It’s easy to say, “I’ll start tomorrow.” when there is no deadline.

It’s also easy to feel overwhelmed by the idea of FOREVER.

We honestly get BORED with that idea.

We want to test out new workouts. We want to try new foods. We like searching for some improvement.

Instead of shying away from that, set those end dates to give yourself the opportunity to make tweaks and still have fun testing out new things while keeping yourself focused.

Habit #4: Cycling macros every few WEEKS.

I tried carb cycling, variations of daily cycling of macros and calories. 

I tried sticking to one thing for months upon months.

The first led to my energy being all over the place and frustration trying to hit different numbers while prepping different foods daily. 

It was too much work. Made me feel sluggish.

And it made it so hard to know what was and wasn’t working.

When I switched to sticking with one thing for extended periods, I found I got bored. Results weren’t as fast.

And if my workouts or activity level shifted, I found myself either starving at times or even gaining fat because my fueling didn’t match.

That’s why I began cycling every 2-3 weeks most consistently with small changes over cycles.

It allowed me to simplify meal prep. Keep my energy consistent. Adjust with changes in my workouts. Use different macro ratios to work toward different goals.

And I could even use the ratios to build better off of each other to take advantage of the different impact going lower carb after higher carb or higher carb after lower carb could have on body recomp goals!

It was my balance of diversity with consistency. 

And without being too complicated or requiring the extreme precision cycling daily, like carb cycling, required!

Finding my balance of diversity with consistency was key for me not only with my diet but also with my workouts.

Habit #5: Repeating a weekly workout progression.

It’s easy to want to jump around. Or even want to repeat things because they are comfortable.

But you need a balance of both and repeating workouts is key to creating progression. 

It’s hard to track progress when there is no clear build and every workout, every day of every week is a bit different.

If you do pull ups one week on Tuesday when your back hasn’t been worked that week you may get out 10 pull ups in a row versus if you did them on Friday of the next week after doing rows on Wednesday, you may find you struggle to get 6. 

You didn’t get weaker. The muscles were just fatigued from previous work.

You’d be able to track progress better if you repeated the same schedule and workouts weekly for a few weeks in a row.

And to keep this from becoming boring, implement diversity in your workouts over the week. Don’t just do pull ups multiple times or the same workouts multiple days in a week.

Use different types of moves and even different training techniques and workout designs and tools to create unique and fun sessions.

This combination of even different forms of progression will help you see faster results while helping you not get bored!

Habit #6: Do that prehab!

I wasn’t always the prehab or foam rolling, stretching and activation obsessed person I am today.

But injuries made me face the facts and I’m so glad I did.

Not only am I moving better with fewer aches and pains, but honestly my fat loss, muscle grains and lifting performance all improved by just committing to this system every single warm up.

And it doesn’t have to be a lot. Some days it’s barely just 5 minutes, but the consistency with that flexibility, mobility, and stability work pays off.

We get good at what we consistently do. And the more we stay consistent with this prehab work the less we have to do extra to address movement compensations and imbalance that build up.

That feeling that we used to get away with something just means we shouldn’t be trying to get away with it.

And the longer we try to avoid the prehab work, the more we’re just creating bigger issues that will sabotage us later.

So focus on that prehab work and be intentional with your training. Don’t just rush through. Don’t just think of your workouts as a chance to burn more calories.

Focus on moving well in your sessions and you’ll not only feel and move better but you will see the payoff in those aesthetic goals too!

Habit #7: Prioritize protein.

This habit was something I resisted just like prehab. But when I started prioritizing protein, I finally got to the leanness level I wanted while also FEELING my best.

I saw my workouts and strength improve as well as my recovery.

And this prioritization of protein, I know will serve me well in years to come so I can look, move and feel my best!

I think this focus on protein is essential as we don’t just want to train to look and feel good for a day…we want to feel our best till our final day on this planet!

To help myself focus more on increasing my protein, I began to log it first and build meals around the portions I needed. 

I even researched different protein types to find opportunity in the options out there.

I also at first didn’t worry about my ratio of carbs to fats. I just focused on calories and protein.

This allowed me to start to learn how to increase my protein while also making meals I enjoyed.

And I stopped even just focusing on ONE protein source at a meal.

By seeing how I could use two different types of protein in a meal to hit my needs, I found I enjoyed my meals more and didn’t get that protein fatigue!

Habit #8: Embrace my laziness.

This sounds weird to say as a habit but I think it’s a key thing to point out.

Because too often with habit changes, we try to focus on hitting an “ideal.”

We don’t think about how the habits can be adjusted to realistically fit our lifestyle. And that’s often what makes habit change so hard.

We’re trying to force a habit mold.

Instead we need to think, “How can this adjustment work for me and what is one small step toward bigger changes that I can make even on my worst days?”

This focus on embracing what I call my “laziness” with things, allowed me to build healthier habits that have evolved more and more over time.

Like I buy tons of frozen veggies and fruits. I know they won’t go bad and they are easy to prep.

I’ll buy pre-cooked chicken breast. I’ll get frozen meal prep from places.

I’ll plan in restaurant meals out so I don’t have to cook.

I get canned goods.

I have 5 minute workout options or even home workout options when I just know I won’t be motivated or have the time to get to the gym.

The more we can embrace our own “laziness” or desire to not give MORE or prioritize something more, even if just not right now, the more we can actually make healthy habit swaps that add up!

Habit #9: Brain dump before bed.

Failing to plan is planning to fail. 

The night before I make sure I have everything laid out for the next day.

This pre-planning, or last minute opportunity to adjust my plans, helps me make sure I have my to-do list set for the next day in a way I can accomplish the main things I need to do.

It helps me so that I’m organized in a way I’ll put first in my day the things that will get skipped if not done immediately.

It also helps me clear my mind before bed of anything that may keep me awake at night.

I don’t know about you, but if I’m not conscious to do a little brain dump of thoughts or tasks before going to bed, they’ll be spinning around my mind all night, making it hard to not only fall asleep but stay asleep.

So I use this brain dump into a list to close loops from the day to relax before bed while setting the next day up for success!

Habit #10: Take breaks.

I struggle HARD to not be doing something…like all the time. 

So I honestly steered into that even with how I take breaks.

Because breaks don’t mean you aren’t doing something. They are really just a break from what we WERE doing.

So on weeks my body needs to back off the workout intensity, aka needs a break from the heavy lifting or killer cardio, I plan in things to do that are recovery.

I plan in a ton of mobility work and restorative movement. That way I don’t feel like a couch potato. 

I use that time if I do shorten my workouts as an opportunity to even make other changes or habits shifts I haven’t had as much time to focus on.

I give myself a new focus while taking the break.

Because our body and mind can’t just go at 100% in the same way forever. And our priorities at times do need to shift.

And if we don’t own this, we never end up actually giving our all to anything.

We can also see our motivation completely fade and burnout hit.

It’s why sometimes even proactively scaling things back when you know priorities have shifted can be key.

So give yourself the break at times and shift your focus. It can help you feel like you’re still getting to take action but in a way that helps you stay motivated while giving your all to what you truly can!

Build your leanest, strongest body no matter your age while creating SUSTAINABLE habit changes and a true lifestyle balance with my Private 1:1 Online Coaching.

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FIX 93% Of Your Problems With 4 Diet Changes

FIX 93% Of Your Problems With 4 Diet Changes

by | Oct 13, 2024 | Blog, Diet

The changes we least want to make are the ones we need the most.

And often we already know the answer to the question of “What diet changes do I need to make to see results?”…we just need to be REMINDED of what to do.

We need to be reminded to take our ego out of the equation and go back to basics.

We need to be reminded to Suck It Up Buttercup and do the hard habits that lead to results.

That’s why I’m going to start by telling you the change you need to make the most but will most want to avoid, and probably have even listed out tons reasons not to do like…

It’s restrictive
I don’t want to be obsessive
It’s too time consuming
It’s too hard
I can’t because I cook fresh
I can’t because I eat out and travel
I can’t because I have a family
I can’t because…

You can probably come up with 100s of reasons why you don’t need to do this and shouldn’t have to…

But guess what?

All of those reasons haven’t moved you forward toward your goals.

They’ve held you back from making the change you need the most to see your hard work in the gym and your “healthy” diet paying off in the fat loss and muscle gains you want…

And that change is…

Tracking what you’re eating.

Tracking gets a bad rap for being restrictive and obsessive.

But guess what?

It’s not.

We may have a restrictive or obsessive mindset when tracking, but we can have that mindset without doing either.

Eliminating whole food goods while not tracking is restriction.

Fearing foods and believing you can’t eat “unclean” foods or that foods are bad for you can become an obsession.

Neither of these revolves around tracking and can happen even if you aren’t.

And the more we recognize that it is our mindset and how we’ve used the TOOL of tracking in the past, like to cut out foods and make ourselves feel guilty, not tracking itself that is restrictive, the more we can take back control and use this tool to our advantage.

That being said, one form of tracking isn’t right for everyone, BUT we’ve got to see the opportunity in the options.

Because what gets measured gets managed.

If you don’t accurately know what you are consuming and the portions you’re consuming those foods in, you can’t make an accurate change.

And this is where we can get frustrated FEELING like we’re doing everything right when actually our calories and macros aren’t in line with what our body needs right now.

This can be over eating or even undereating.

But we don’t know unless we track.

And while yes, measuring out everything and recording it isn’t fun, it truly helps us create a repeatable recipe for results and ultimately NOT over restrict.

So if you’ve been frustrated by your lack of results while trying to eat clean, while trying to increase protein or lower your calories…

Stop wondering what is and isn’t working.

Record your food and see the opportunity in small changes you can make off of what you’re currently doing.

It can often help us actually stop cutting out foods we love as much and even see small portion size changes or swaps that can pay off so we can build a lifestyle we enjoy!

It can even help us fuel to feel more energized and address food intolerances we may have, leading to other symptoms such as bloating or hormonal imbalances!

Which brings me to the second change we often need to make…

And that’s to stop demonizing foods and whole macronutrients.

Too often when we think about making changes to our diet to “fix” problems, we think there are magic foods to include and magic foods to cut out.

We start to DEMONIZE foods even, which ultimately just leads to a whole bunch of food guilt and self sabotage.

Are there foods that are healthier and less healthy?

Are there macro ratios, such as lower carb or lower fat, that work better or worse for certain people?

Are there foods that people can have intolerances to so we need to eliminate them?

Yes and yes and yes.

But one size doesn’t fit all.

And even what may be bad for someone else may be GOOD for you.

No, I’m not arguing that doritos chips are healthy for anyone…

BUT they may be part of your 80/20 balance so that you are actually consuming more nutrient rich food overall.

Having a little of something less nutrient dense actually allows you to stay more consistent overall and WANT to eat more fruits and veggies.

It helps you avoid feeling guilty for foods because they are “bad,” which only leads to one off plan indulgence completely derailing your healthy changes.

That guilt we create for eating specific foods or macros that have been demonized is what keeps us stuck in this horrible yo-yo dieting cycle where we feel we just don’t have the willpower to maintain the habits we “should.”

But a lifestyle balance looks unique to each person.

And our activity level, previous dieting history, age, goal and genetics, among so many other factors, can have a huge impact on what is right for us and right for us even just RIGHT NOW.

For example, low carb may be better for someone, especially if they are less active or going through menopause, while holding you back if you are super active and working on building more muscle as you lean down.

Going low carb may sabotage your body recomp efforts and even lead to thyroid issues and hormonal imbalances because your body isn’t getting the fuel it needs.

Yet carbs are so often demonized.

They are just simply labeled as evil and blamed for belly fat especially.

But that simply isn’t the case.

Macros must match our needs even as our needs shift.

We need to stop this all or nothing attitude toward foods and instead learn the upsides and downsides to things to strike our own balance.

Because even healthy foods can be “bad” for some with food intolerances too them.

Need a low FODMAP diet? You may find there are lots of supposed “healthy” fruits and veggies you even can not eat!

Another change most of us avoid that everyone needs to make, even though one size doesn’t fit all…

Is to focus on PROTEIN.

Many of us know this. But we still fight against it.

And while increasing and focusing on protein will look different for each person, this focus on quality protein is key.

That’s why I’m giving you this reminder…

Because often we need to be reminded more than we need to be taught.

The more we know the basics, the more we get distracted from them thinking we are above them and need some other 1% improvement.

When really, we just need to make small adjustments to those basics as our body, needs and goals change.

Especially as we get older, a focus on protein becomes even more key.

And if you aren’t focusing on protein and finding your healthy diet isn’t yielding the recomp you want?

Time to start tracking your protein.

Honestly, if you just track your protein and your calories, letting carbs and fats fall where they will, you’re probably going to see steady and sustainable results.

So if you’re feeling overwhelmed by all of the changes you COULD make, start by just focusing on tracking protein.

You’re already hitting all three things on this list…

Tracking.

Not demonizing foods as anything can fit and your carbs and fat can fall where is enjoyable.

And focusing on protein.

And when I say, focus on protein, make it the star of every meal.

Map in that portion of protein first and diversify what you’re eating. Check out different cuts of chicken to see the fat to protein content.

Embrace learning about plant-based options for seitan to tofu to tempeh.

Look at the diversity of seafood, and dairy and cuts of beef and pork and even vegetable amino acid profiles out there.

Have some fun finding new recipes and tweaking them to add just an ounce more protein when you make them.

But realize that your body is LITERALLY made up of proteins and increasing protein, especially as we get older and are less able to utilize it as efficiently, is not only key to amazing body recomp results but even more important for our brain, bone, immune and even cardiovascular health!

Now, how you go about increasing protein, how you go about finding your balance, how you go about tracking…
That will all depend.

Yet all too often we don’t consider what we need to reach our goal and where we are at currently.

We just search for a perfect macro ratio. A perfect workout. A perfect plan to get us there.

We force a mold.

And this prevents us from ever creating LASTING changes.

Because we can’t just constantly willpower our way through changes that really don’t meet us where we are at.

Think about the things you are most likely to push through the hard with?

They are things that are either somewhat enjoyable? That you truly see the value in to prioritize…

Things that somehow FIT the pain you are willing to embrace.

They are changes that you are comfortable being uncomfortable with.

Which is why, as weird as this sounds, change number 4 I recommend is a mindset one in how you approach dietary adjustments…

I call it Grit is Fit.

We are more willing to embrace the hard of something that somehow “fits” us and our lifestyle.

Want to increase protein as a vegetarian? You’ll never make that change if I tell you that you have to eat meat.

But to have you add nutritional yeast to things? Increase your portion of tofu or tempeh?

Those changes you may be more willing to embrace even if you find it uncomfortable to adjust your portions overall and would rather eat more fruit or rice or potatoes.

Same thing goes for tracking.

Full tracking and measuring and weighing may be something you just can’t sustain…that doesn’t feel doable.

But maybe it is the way you are tracking.
Instead of just writing off the tool and principle, what’s a way you could embrace and use tracking that you’d be willing to do even if not your favorite thing?

Could you write down what you’re eating on a piece of paper and use a visual portion guide such as sections on your plate?

Could you take pictures of everything you eat for the record to give you perspective and accountability?

What is something you can embrace the discomfort of to push your comfort zone and start making changes that add up?

But we need to be open to exploring the versions of habits that are the best fit for us.

Because when we find habits that “fit” we often have the ability to have more “grit” and push through with them to make changes that snowball.

We need to realize the power our diet has in building our leanest, strongest body at any and every age.

Because we can’t out exercise our diet and as our body changes, needs and goals change, our diet needs to adjust as well.

What you do to reach one goal, isn’t what you’ll do to reach another or maintain your results.

So be open to constant evolution and realize the power these 4 diet changes have to make sure you’re meeting yourself where you are at no matter what!

Ready to build your leanest, strongest body and create your lifestyle balance?

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7 Tips To Start Back in the Gym After a Layoff

7 Tips To Start Back in the Gym After a Layoff

by | Sep 29, 2024 | Blog, Exercises, Functional Fitness, Pain Relief, Workouts

Starting back to working out is HARD.

It’s easy to do too much too fast and prevent ourselves from getting into a routine or even end up injured.

It’s hard to regress to progress and even check our egos to do less than we were doing before.

But meeting ourselves where we are at to rebuild is key.

That’s why I want to share 7 tips to help you avoid the common training mistakes I see people making when starting back so you can rebuild even stronger and get that momentum going so results snowball!

And I will warn you…as you build back, it can be hard at times to not compare to where you were at before.

But this comparison can kill our gains.

Which is why tip number 1 is to remember every move is EARNED!

It’s tempting to try to go back to what you once did before you took time off.

But that is a recipe for injury or at least soreness that may sideline you for weeks, holding you back from getting consistent.

You have to build back. You have to earn those moves again.

And often it isn’t enough to just think “do less.”

You truly need to focus on modifying to match where you are at now.

It may mean taking more than one or two steps back to focus on fully re-establishing those movement patterns and that mind-body connection.

So when you first start back, go back to those basics. 

Focus on what you feel working with fundamental moves you can then build off of.

Even film your movements to check form.

Take pride in earning those exercises and weights back with slow progression.

But enjoy re-learning to move well first.

And note…I said SLOW progression with earning those moves.

A common mistake we make when building back is not only not having earned the moves we include and simply doing what we’d done before…

But also doing too much too fast.

We go 0-60. 

We jump off the couch and expect to be back to running half marathons right away.

Instead we need to take the approach of doing just enough that we CRAVE more and feel we could have done more.

This will help us ultimately not make ourselves so sore we can’t be consistent or compensate due to fatigue so we end up with injury.

We have to remember that everything is sort of NEW again.

And that new again can make us sore.

Being too sore can stop us from doing our weekly workouts as they are laid out, which can make it hard to build that routine and momentum.

Not to mention, being sore can change our recruitment patterns, impacting how muscles engage in other moves.

This can lead to us not getting the most out of our workouts or ending up injured so we’re starting over again.

So remember less is more starting back. Do just enough that you’re craving doing more but DON’T until you have a few weeks under your belt!

And make those progressions in moves incremental, tracking them over the weeks!

Which leads me to tip #3…Don’t jump to adding weights first.

Adding weights or using a form of resistance is the easiest way to progress a move often.

So our first thought as we build back is to simply load moves down.

And if we can do a weight, we add more!

But just because you can lift a weight doesn’t mean your body is truly ready to.

While you may be strong enough, we have to remember that our connective tissues aren’t as fast to heal and build.

So not only do you want to take your time and slowly add loads to give your body fully time to catch back up, but you may want to start with other forms of progression first.

Progression or advancement in moves can be achieved through the same but different!

Consider first increasing your range of motion for a movement. This can help you build mobility and stability as you progress.

Or work up toward the top of your rep range over hitting the bottom to create that strength but also muscular endurance.

Even consider adjusting the tempo of the move, speeding moves up to work on your mind-body connection and fast recruitment patterns and even power or slowing moves down to focus more on strength and control.

But don’t just jump to adding weights.

Too often we do this and then ego even starts to get in the way pushing us to do more than we’ve earned!

Then tip #4: Focus on what you feel working! Don’t just rush through!

Establishing that mind-body conenction to make sure we’re moving WELL is key.

We’re laying that foundation off of which we will build our future training.

This is an opportunity to make sure this foundation is extra strong.

Not to mention, the better we are able to activate muscles, the stronger and more powerful we will be.

This focus on muscle activation will also help us ultimately see better muscle gains more quickly!

So as you start back, stay intentional with the moves. Ask yourself, “What do I feel working?” doing each exercise.

Don’t just go through the motions. Just don’t rush through.

And if you don’t feel the correct muscles working, modify the movement. Swap in a different variation. Regress to progress.

Even assess if other mobility work, especially in your warm up is key to help you get the correct muscles working, especially ones that may be underactive from previous injuries or your desk job posture.

Which is why tip #5 is to prioritize your warm up.

Too often we want to skip our warm ups  to get to the “good stuff.”

We focus just on the calorie burn and muscle building benefits.

But our training sessions are a time to learn to move well and even address postural distortions we have from previous injuries and our desk job postures.

Especially when we’re just starting back, we want to build that strong foundation.

We don’t want to ignore cracks that will only add up more and more as we progress.

So especially as you’re starting back, prioritize that mobility work and get in the habit of a warm up that focuses on foam rolling, stretching and activation.

You want to foam roll to relax tight muscles and start to mobilize your joints. Foam rolling can even help you disrupt that mind-body connection to muscles that tend to want to take over when they shouldn’t, like your hamstrings for your glutes in bridges.

You then want to include dynamic stretching to further mobilize your joints and improve your muscle flexibility, stretching out tight muscles.

This dynamic stretching also begins to activate underactive muscles before you finish your warm up with activation exercises.

These activation moves isolate muscles to help you really feel them working.

This mind-body connection then allows you to better activate these muscles in the compound exercises you use in your workout. 

Like say for instance doing a fire hydrant in your warm up to activate your glutes before then having reverse lunges in your workout. You’ll be surprised by how much more you really feel your glutes working and see better muscle and strength gains faster because of it!

But your mobility work doesn’t stop at your warm up.

Not only do you want to then include moves to strengthen through a full range of motion, but you also want to make sure your workouts include exercises that move you in every direction!

Often when we start back we include those fundamental movement patterns which are key, but we also get stuck moving in really only one plan of motion.

This ultimately can fight against us truly improving our mobility and stability but also hold us back from becoming functionally more fit and building muscle as quickly as possible.

The more directions we press and lunge and pull in, the more we are hitting every aspect of a muscle group and really using a joint through a full range of motion.

And sometimes these simple tweaks in posture and direction can make a basic move harder.

You may find by including a side lunge, you feel your glutes and adductors more while improving your hip stability…all while even using lighter loads than maybe you could for something like a reverse lunge.

With a focus on moving in different directions we will also improve our core strength, including rotational and anti-rotational moves.

All of this is key to building back more quickly while creating that solid foundation from the get go!

It can also allow us to challenge ourselves with less volume and loads to truly address any weak links we may have!

And with all of this…tip #7…Stay consistent!

It is tempting when starting back to get distracted by all of the options out there and to want to try all of the different moves and tools.

Don’t.

Stay focused on your goals. Have a clear plan in place.

Avoid jumping around too much as this can lead to injury and results not building…not to mention you constantly feeling sore and like you aren’t progressing!

While you don’t want to repeat the same moves every single day, you do want to have a weekly schedule you repeat for even 3-8 weeks straight.

This will help you slowly progress moves week over week and be able to track your progress.

You will also find your body adapts more quickly so you can ultimately see changes faster.

We have to remember that we get good at what we consistently do…and this applies to our training and movements too!

So if you’re starting back to training, focus on meeting yourself where you are at, progressing moves with intention and purpose while following a clear plan that keeps you consistent and earning every move you do!

For more workouts designed to help you rock those results no matter your fitness level, check out my Dynamic Strength program…

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