http://remainbrazenfitness.com/

Remain Brazen Fitness, San Antonio, TX (2025)

04/15/2025

Most people think "core training" means doing a bunch of crunches—but your core is way more than just your abs. It includes muscles on the front, sides, and back of your trunk—and its main job is to stabilize your spine so you can move safely and lift stronger.

✅ Want real core strength? Start with:

Dead bugs – teaches you to brace while moving your limbs

Bird dogs – improves anti-rotation control

Pallof press – builds lateral stability

Loaded carries – challenges endurance and posture under tension

🧠 Evidence-based bonus:
Research shows core stabilization exercises are more effective than traditional sit-ups and crunches for injury prevention and improving athletic performance:

Akuthota et al. (2008) highlighted how core stability supports injury prevention and performance across multiple sports.

Hibbs et al. (2008) concluded that core training improves force production and neuromuscular control across multiple kinetic chains.

Akuthota, V., & Nadler, S. F. (2004). Core strengthening. Archives of Physical Medicine and Rehabilitation, 85(3), S86–S92.

Hibbs, A. E., et al. (2008). Optimizing performance by improving core stability and strengthening. Sports Medicine, 38(12), 995–1008.

04/13/2025

🧠 Hard Truth:

If your fitness routine changes every time your motivation dips,
you’re not training—
you’re just flirting with results.

Motivation is fleeting.
Some days you’ll feel like a beast.
Other days, you’ll feel like a potato.
Doesn’t matter. Show up anyway.

Progress doesn’t care about your feelings—
it only responds to consistency.

Motivation is the spark that gets you started—but it’s discipline that keeps the fire burning when the hype fades and life throws curveballs.

If your plan crumbles every time your mood shifts, you’re just chasing the honeymoon phase of fitness.

Because the best athletes, lifters, and success stories?
They built their strength on consistency, not convenience.

Stay brazen. Stay committed.
Even when it’s hard. Especially when it’s hard.

03/30/2025

...it’s built through sweat, discipline, and showing up when you don’t feel like it.

Because the truth is, the process will test you.

There will be days when progress feels slow, when the weights feel heavier, when the excuses sound louder. But that’s exactly when it matters most.

Anyone can chase a goal when motivation is high. The real ones stay committed when it’s not.

So ask yourself: Are you in it for the grind or just the idea of the goal?

03/25/2025

Strength takes time—rest to lift your best.

Why Longer Rest Breaks Help You Get Stronger

When training for strength, your body and nervous system (not just your muscles) need time to recover between heavy sets. Taking 2-5 minutes between sets helps you lift heavier for longer without burning out.

Why Longer Rest Works:
Refuels Your Energy – Your body runs on a quick energy source for big lifts. It takes time to refill the tank so you can push just as hard in the next set.

Prevents Burnout – If you rush through sets, you won’t lift as heavy, and your form will suffer. Resting longer keeps you strong and safe.

Lifts Stay Powerful – The goal of strength training is to move heavy weight with max effort. Longer rest helps you do that without losing power.

💡 Bottom line: If you’re training for strength, don’t rush. Take your time, catch your breath, and be ready to hit your next set at full power.

What lift are you going heavy on today?

03/24/2025

Discipline isn’t a weekend hobby.

Some of y’all are out here showing up when it’s convenient—then wondering why you still look and feel the same.

You can’t expect real progress if you treat discipline like a part-time gig. It’s not something you clock into on Saturdays, put in a few hours, and call it a week.

🔥 Motivation fades. Some days, you’ll feel fired up. Other days, you won’t. But the ones who make real progress? They don’t wait to “feel like it.” They show up anyway.

Success isn’t built on bursts of effort. It’s built on the small, consistent actions you take every single day—in the gym, in the kitchen, and in life.

💡 You’re either committed, or you’re comfortable. Which one are you choosing?

03/21/2025

Carbs get a bad rap, but let’s be real—without them, your workouts would feel like pushing a sled with the brakes on. Enter potatoes, one of the best fuel sources for strength and endurance athletes.

Why Potatoes Deserve a Spot on Your Plate
✅ Elite Carb Source
Potatoes provide fast-digesting carbs that replenish glycogen stores after workouts, keeping energy levels high. Whether you're lifting heavy, sprinting, or recovering, carbs are crucial for muscle performance and recovery (Kerksick et al., 2018).

✅ Potassium King
Most people think bananas are the go-to for potassium, but potatoes actually have more! A medium baked potato (with skin) has about 926 mg of potassium, compared to 422 mg in a banana (USDA, 2022). Potassium helps prevent muscle cramps, regulates hydration, and supports muscle contractions (Rodriguez et al., 2009).

✅ Micronutrient-Rich
Beyond carbs, potatoes contain vitamin C for immunity, B vitamins for energy metabolism, and fiber for gut health (Camire et al., 2009). Keeping the skin on increases fiber intake, aiding digestion and satiety (Slavin, 2013).

✅ Not Just Sweet Potatoes
White, red, gold, purple—they all bring nutritional benefits. Sweet potatoes have more vitamin A, but white potatoes contain slightly more protein and iron (USDA, 2022). Both are excellent for muscle recovery and endurance (Volek et al., 2016).

How to Eat Them for Gains
🥔 Post-Workout Power Meal: Pair potatoes with a lean protein source (like chicken, steak, or eggs) to reload muscle glycogen and support recovery (Jäger et al., 2017).

🥔 Pre-Workout Fuel: A small serving 1-2 hours before training provides steady energy without causing crashes (Burke et al., 2011).

🥔 Versatile & Easy: Bake them, mash them, air-fry them—whatever keeps you consistent.

The Takeaway?
Carbs aren’t the enemy. If you want strength, endurance, and recovery, potatoes should be in your arsenal. So next time someone says carbs make you fat, tell them to sit this one out while you go hit another PR.

References
Burke, L. M., Hawley, J. A., Wong, S. H., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(S1), S17-S27.

Camire, M. E., Kubow, S., & Donnelly, D. J. (2009). Potatoes and human health. Critical Reviews in Food Science and Nutrition, 49(10), 823-840.

Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., ... & Antonio, J. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20.

Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., ... & Kreider, R. B. (2018). International Society of Sports Nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition, 15(1), 17.

Rodriguez, N. R., DiMarco, N. M., & Langley, S. (2009). Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the American Dietetic Association, 109(3), 509-527.

Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417-1435.

USDA. (2022). FoodData Central: Potatoes and bananas. U.S. Department of Agriculture. Retrieved from https://fdc.nal.usda.gov/

Volek, J. S., Noakes, T., & Phinney, S. D. (2016). Low-carbohydrate diets for athletes: what evidence? British Journal of Sports Medicine, 50(7), 412-413.

03/18/2025

Keeping a training log helps you:

✔ Measure progress – Know exactly how much weight you lifted last session so you can progressively overload.

✔ Identify weaknesses – Spot trends in where you struggle (e.g., plateauing on squats but crushing deadlifts).

✔ Prevent stagnation – If your numbers aren’t going up, you’ll know it’s time to adjust volume, intensity, or recovery.

✔ Boost motivation – Seeing improvement over time keeps you mentally engaged and hungry for more.
How to Track Effectively

1. Choose Your Format
Pick a method that works for you:
📓 Notebook – Old-school and effective. Write down exercises, sets, reps, and weights.

📱 App or Spreadsheet – Many fitness apps (Strong, Fitbod, MyFitnessPal) help log workouts and progress.

🖊 Whiteboard (for home gyms) – Easy visual reminder of where you’re at.

2. What to Record
At minimum, track:
Date & workout type: upper body, lower body, full-body)

Exercises performed: squats, bench press, rows)

Sets, reps, and weight: 3x10 @ 225 lbs

Rest periods (if specific): Intuitive, 60seconds, 90seconds, 4 minutes

RPE (Rate of Perceived Exertion): How hard did it feel on a scale of 1-10?

Notes on performance: "felt strong today," "grip gave out on last set," "tweaked knee, need to stretch more").

3. Use It to Adjust & Improve
Tracking workouts isn’t just about writing stuff down—it’s about using the data to train smarter:

🔺 If lifts are stagnant, increase volume, intensity, or tweak form.

📉 If performance declines, assess recovery (sleep, nutrition, stress).

🔄 If form is off, note it and adjust your warm-up or accessory work.

Pro Tip: Plan Ahead
Before walking into the gym, review your last session and set a goal for today.

Example:
"Last week I benched 185x5, today I’ll aim for 190x5."

"My squat felt weak at the bottom, so I’ll add pause squats today."

Bottom Line:
What gets measured gets improved. Tracking ensures you’re not just working out—you’re training with purpose.

03/17/2025

Motivation hits hard in the beginning—it’s that fire that gets you in the gym, meal prepping, and setting big goals. But what happens when that fire dies out? When life gets busy, stress kicks in, or progress feels slow?

That’s where discipline separates the committed from the casual. The ones who succeed don’t rely on “feeling like it.” They show up on the days when it’s inconvenient, unexciting, or downright hard. They do the work when nobody’s watching because they know results don’t come from hype—they come from consistency.

So, next time you think about skipping, ask yourself: Do you want results or just the idea of results?

03/14/2025

1️⃣ It won’t give you Popeye biceps instantly—but it can support muscle function. Spinach is rich in nitrates, which have been shown to improve muscle efficiency and endurance (Hoon et al., 2015).

2️⃣ Iron game strong? Kinda. Spinach does contain iron, but it’s non-heme iron, which isn’t as easily absorbed as the iron from meat. Pair it with vitamin C (like lemon juice) to boost absorption (Hurrell & Egli, 2010).

3️⃣ Gut-friendly greens. Spinach is loaded with fiber, helping digestion and keeping you regular—because nobody wants to feel backed up when hitting a heavy squat day (Slavin, 2013).

4️⃣ Antioxidant powerhouse. With lutein, zeaxanthin, and beta-carotene, spinach helps fight oxidative stress, which is basically your body’s way of saying, “I recover like a beast” (Dutta et al., 2005).

5️⃣ Cooked vs. Raw? Cooking spinach reduces oxalates, which can block calcium and iron absorption. So, lightly steaming it = more gains (Weaver & Plawecki, 1994).

Moral of the story: Spinach won’t make you an instant powerlifter, but it’s a solid addition to any meal plan. Now go eat your greens—your muscles (and your gut) will thank you.

References
Dutta, A., Dutta, S. K., & Cheskin, L. J. (2005). Antioxidants: Preventive molecules against skin aging. Current Medicinal Chemistry, 12(24), 2711–2722.

Hoon, M. W., Jones, A. M., Johnson, M. A., Black, M. I., Bailey, S. J., & Wylie, L. J. (2015). The effect of nitrate supplementation on muscle contraction efficiency in humans. Acta Physiologica, 213(3), 533–545.

Hurrell, R., & Egli, I. (2010). Iron bioavailability and dietary reference values. The American Journal of Clinical Nutrition, 91(5), 1461S–1467S.

Slavin, J. (2013). Fiber and prebiotics: Mechanisms and health benefits. Nutrients, 5(4), 1417–1435.

Weaver, C. M., & Plawecki, K. L. (1994). Dietary calcium: Adequacy of a vegetarian diet. The American Journal of Clinical Nutrition, 59(5 Suppl), 1238S–1241S.

03/11/2025

We all have that one exercise we avoid like leg day after a heavy weekend—whether it’s Bulgarian split squats, overhead presses, or deep core work. But here’s the deal: avoiding what you suck at is like skipping the homework and expecting to ace the test. Your weakest link is your biggest limiting factor.

Why This Matters:

1. Weaknesses Lead to Plateaus – If your deadlift isn’t going up, maybe your core and grip are the culprits. Struggling with squats? Tight hips or weak glutes could be the issue. Addressing weak points prevents stagnation.

2. Avoiding Pain Isn’t Progress – You might hate lunges because your knees feel shaky. That’s not a reason to skip them—it’s a sign your stabilizers need work.
Fixing imbalances now prevents injuries later.

3. Well-Rounded Strength = Longevity – The strongest athletes aren’t just good at one thing; they’re balanced. If you want to train pain-free for years, you need to build a complete foundation.

How to Attack Your Weaknesses:

Find the Root Cause – Is your bench press lagging? Maybe your triceps or upper back are weak. Struggling with pull-ups? Your grip and scapular control need work.

Prioritize What You Avoid – Put your weak points at the start of your workout when you’re fresh. No more saving core work for “if there’s time” (there never is).

Stay Consistent – Hitting weaknesses once won’t fix them.

Commit to attacking them consistently, and in a few weeks, you’ll wonder why you ever struggled.

If Bulgarian split squats had a face, you’d probably punch it. But guess what? That’s exactly why you need to do them.

What’s your most hated exercise? Drop it below and suffer—I mean, grow—with me.

03/09/2025

You’ve been crushing it all week: hitting your macros, sticking to your routine, putting in the work. Then, the weekend comes, and suddenly, your discipline takes a vacation.

“It’s just a cheat meal, bro.”

Cool. But when your “cheat meals” turn into 3,000 calories in one sitting, slamming beers, and demolishing snacks like it’s your last meal, that’s no longer a cheat meal. That’s a setback.

You can't expect to make serious progress when every weekend you undo the work you’ve done all week. Those extra calories? They don't just magically disappear.
They add up.

Here’s the deal:

❌ One bad weekend can negate the hard work from an entire week of consistency.
❌ Alcohol tanks recovery and messes with your metabolism.
❌ Overeating on weekends doesn’t just affect your waistline—it affects your performance in the gym and your progress long-term.

Fix it:

✅ Enjoy your weekend without losing control.
✅ Plan your meals and don’t let one “cheat” snowball into an entire cheat day or weekend.
✅ Focus on balance, not bingeing.

Be intentional with your choices and don’t let the weekend wreck the progress you worked so hard for.

Your diet needs to match your goals. Train with intent, eat with discipline, and stop acting like a handful of spinach cancels out a weekend of reckless eating.

03/07/2025

Did you know that broccoli has more protein per calorie than steak?

Now, before you start blending it into your post-workout shake (please don’t), let’s break it down:

Broccoli contains about 4.3g of protein per 100 calories, whereas lean beef provides around 6-7g per 100 calories (USDA, 2022). The catch? Since broccoli is low in calories and high in fiber and water, you’d have to eat several pounds of it to match a single serving of steak in total protein.

It’s also packed with vitamin C, an essential antioxidant that supports immune function and recovery (NIH, 2021). Just one cup of cooked broccoli provides over 100% of the daily recommended intake (USDA, 2022).

Broccoli contains sulforaphane, a powerful phytochemical linked to reduced inflammation and enhanced detoxification in the body (Li et al., 2018).

Some studies even suggest it may support heart health and protect against certain cancers (Houghton et al., 2020).

Want an extra gut health bonus? Broccoli is loaded with fiber (4-5g per cup cooked), which supports digestion and feeds beneficial gut bacteria (Slavin, 2013).

Bottom Line:
While broccoli won’t replace your chicken and rice meal prep, it’s a nutrient powerhouse that deserves a spot on your plate. So go ahead, eat your little trees—your muscles (and gut) will thank you.

Citations:

USDA FoodData Central. (2022). "Broccoli, cooked, boiled, drained, without salt." U.S. Department of Agriculture.

National Institutes of Health (NIH). (2021). "Vitamin C Fact Sheet for Health Professionals." NIH Office of Dietary Supplements.

Li, Y., Zhang, T., Korkaya, H., et al. (2018). "Sulforaphane, a dietary component of broccoli/broccoli sprouts, inhibits breast cancer stem cells." Clinical Cancer Research, 24(8), 1912-1924.

Houghton, C. A., Fassett, R. G., & Coombes, J. S. (2020). "Sulforaphane: translational research from laboratory bench to clinic." Nutrition Reviews, 78(9), 726-746.

Slavin, J. (2013). "Fiber and prebiotics: mechanisms and health benefits." Nutrients, 5(4), 1417-1435.

Remain Brazen Fitness

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