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Steven CPT, CHC
•Functional fitness expert
•Helping busy pros elevate health+performance
•Merging evolutionary insights w/ modern science
•Virtual/In-person Chicago

DM me to start!

04/06/2025

You ever hit a goal… and feel almost nothing?
Not because it wasn’t important — but because you barely paused long enough to feel it.

That’s dopamine.

Your brain fires when you’re chasing — not arriving.
So the more you live in constant motion,
the more your nervous system forgets how to land.

We’re trained to celebrate effort.
But we’re rarely taught how to complete it.

Presence isn’t a luxury.
It’s how your system resets enough to enjoy the life you’re building.

I’m still learning this —
through movement, stillness, and walking away from the noise.

21/04/2025

Anxiety & depression didn’t just pop up out of nowhere.

Our brains evolved to handle quick stress—escaping predators, surviving harsh conditions, finding food—not endless notifications, constant demands, and isolation.

Mental health struggles are complex: genetics, trauma, brain chemistry—all of these play crucial roles. It’s absolutely not your fault if you’re struggling. Your environment doesn’t cause mental health conditions on its own—but it can amplify symptoms or make healing much harder.

Today’s world (screens, constant pressure, disconnection from nature) pushes your nervous system in ways it wasn’t built for. Understanding this mismatch doesn’t mean blaming yourself. Instead, it can help you create supportive conditions that make coping easier.

Small shifts like movement, connecting deeply, or getting outside won’t cure everything—but they can genuinely help.

Mental health is never simple, but this is one piece of the puzzle worth paying attention to.

14/04/2025

Leg strength = life strength

Most people don’t get weak because they get old.
They get old because they get weak.

And it almost always starts with the legs.

After age 30, you lose 3–8% of muscle mass per decade.
By age 80, that could mean losing up to half your muscle — unless you train to keep it.

But here’s what most people don’t realize:
Leg strength isn’t just about aesthetics or performance.
It’s about staying independent, mobile, and mentally sharp for life.

A 10-year study of 324 aging twins found that the twin with stronger leg power had:
•Less cognitive decline
•More grey matter
•A healthier brain structure overall
(PMID: 26551663)

And these were identical twins. Same genes. Same environment.
Leg strength still made the difference.

Another study found that just 1 year of strength training at age 70 helped maintain leg strength for 4 years — even after stopping.
(PMID: 38911477)

Your lower body isn’t just muscle.
It’s your foundation for movement, metabolism, balance, and brain function.

If you want to age well…
Forget anti-aging creams.
Do Bulgarian split squats instead.

31/03/2025

If you’re constantly feeling overwhelmed, it might not be the stress itself — it might be the story you’re telling yourself about it.

Most of us were taught that stress = bad.
But biologically, stress is just activation — your nervous system saying:
“This matters. Get ready.”

When paired with recovery, that activation builds strength, clarity, and confidence.
When paired with fear, it leads to burnout, exhaustion, and avoidance.

Your mindset doesn’t just change your experience — it literally reshapes your hormonal response.

The real skill isn’t avoiding stress.
It’s learning how to feel it, frame it, and recover from it.

And that’s what this post is all about.

26/03/2025

Most people only start caring about their health when it’s already slipping away.
But the truth? Prevention will always beat treatment.
You don’t need a diagnosis to start taking your health seriously.
You just need perspective.

Research from the Harvard Study of Adult Development — one of the longest studies on happiness and health ever done — shows that prioritizing relationships, movement, and purposeful living are more predictive of longevity and wellbeing than wealth or status.

And when you move your body daily, you reduce your risk for anxiety, depression, heart disease, and cognitive decline.
The basics work.
You don’t need hacks. You need habits.

So ask yourself:
Are you building a life your future self will thank you for?
Or are you waiting for the wake-up call?

Start today. While you still can.
(And save this post for the days you forget why it matters.)

24/03/2025

Your habits don’t just reflect your discipline — they reflect your environment.

You don’t fail because you’re lazy. You fail because your systems don’t support your goals.

🔁 Read that again.

Think about it:
•Junk food at eye level in the pantry? You’ll eat it.
•Phone by your bed? You’ll scroll.
•No plan for dinner? DoorDash wins.

It’s not a willpower issue. It’s an environment issue.

Design beats discipline.

Make the desirable behavior easy to do. Make the undesirable behavior hard to access.

When you do this consistently, your actions start to align with your intentions.

What to do instead 👇

✔️ Put fruit on the counter, not chips
✔️ Set out your gym shoes the night before
✔️ Log out of apps that derail your focus
✔️ Keep water visible and ready
✔️ Automate meals and workouts when possible

🎯 The takeaway:
If you’re struggling to stay consistent, stop blaming yourself — and start adjusting your surroundings.

Build systems that make the right choice the easy choice.

✅ Save this post if you’re working on your habits
🧠 Follow for more real-world, science-backed strategies that actually stick

22/03/2025

How will you add more friction into your day?

You’re not lazy.
You’re not broken.
You’re not missing some secret discipline gene.

You’re just stuck in the loop most people never even notice:

👉 Tiny hit of dopamine
👉 Quick crash
👉 Repeat

You wake up and scroll, snack when you’re not hungry, watch shows you don’t even care about — not because you’re weak, but because your brain is trying to cope with overstimulation.

But here’s the truth:
Your motivation isn’t gone. It’s just buried under too much comfort.

Start small.
Add a little friction back into your day.
Lean into one hard thing — just one.
That’s how you build real momentum.

—

🧠 Save this post as a reminder
🔥 Share it with someone stuck in the cycle
📥 Follow for no-BS mindset + movement strategies

21/03/2025

Do you treat your workouts like a gift or a chore?

That hour at the gym?
It’s not just about gains.

It’s one of the last sacred spaces where you can unplug.
No pings. No pressure. No performance reviews.

Just you… and your body.

This is active meditation — not a chore, but a chance to check in instead of check out. And in today’s overstimulated world, the mental benefits might actually outweigh the physical ones.

So stop treating your workouts like another task.
Start treating them like the reset button they truly are.

Try this next time you train:
1. Turn off notifications
2. Set a simple intention
3. Be present for every rep, step, or breath

Save this post so you never forget what this hour really is.

—

18/03/2025

Got sick of typing this out over and over—so here’s the truth screenshot straight from my notes: lifting weights won’t suddenly make you bulky.

Swipe → to quickly see why, and exactly what you should do to look strong, defined, and healthy instead.

20/01/2025

Start Your Journey with SC Performance

🤝Meet Steven Christiansen, dedicated to boosting the health and performance of high achievers through tailored fitness and wellness strategies.

🔍 What to Expect:
•Personalized Coaching tailored to your busy life.
•Efficient Workouts that fit into your schedule.
•Expert Nutrition and Accountability to keep you on track.
•Flexible Session Options, both virtual and in-person.

📈 My Approach:
•Science-Backed and holistic, focusing on sustainable results and overall resilience.

🔗 Ready to Elevate Your Health? Swipe through to see exactly how I can help, and click the link in my bio to get started or follow for daily fitness and wellness insights!

19/01/2025

New chapter, same mission. Good to be back 💪🏻

21/09/2022

DIRECT MESSAGE ME IF YOU’RE INTERESTED!

Over the last couple months I’ve been putting together some health coaching content and compiling it for a 4 week course. At this point I’m ready to do a trial run to test efficacy and generate some feedback! If you’re interested I’d love to have you participate.

The course will run from 9/25-10/25 and be hosted on Facebook Groups. It should only take a commitment of about 10 minutes/day or less and is COMPLETELY FREE. I’m just looking for feedback and testimonials at this point to build a proof of concept before developing later iterations.

The content is very mindfulness based and covers topics ranging from creating and maintaining healthy habits, motivation and willpower, behavioral change psychology, stress, exercise, diet culture and more.

If you’re interested send me a direct message and I’ll add you to the group!

Address

Website

https://www.scperformancecoach.com/

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