Fitness and Movement

29/09/2024

Cancun!

01/01/2024

This might be offensive but...

Excuses don't get results.

Commit to showing up most days, putting in the work, and repeating that process for months to years.

Results are in your hands.

If developing the confidence, self-esteem, and self-respect a more fitter version YOU brings, then the time is now.

Join dozens members who bet on themselves and are now seeing the best gym gains of their lives.

DM us "All in" if you're ready to transform your physique and get rid of pain

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27/12/2023

Macros made easy👇

Hitting your nutrition goals doesn't have to be difficult.

The thought of tracking macros may sound daunting to some.

Use these quick tips to ESTIMATE - they aren't 100% accurate but are very practical and efficient. 

Protein needs will vary based on lean body mass! 

Looking for a more specific breakdown of protein per meal? DM us for your FREE guide!

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25/12/2023

22/12/2023

Over the years of working with hundreds of lifters (clients & patients), many will encounter some aches and pains along the way.
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Minor tweaks here and there are inevitable - but far outweigh the costs of being sedentary.
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💯However, I will say this - those who invested in their health by taking the time to seek professional help for those aches and pains that didn't seem to resolve on their own are always thankful for it in the end.
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✅ You can (and should) train HARD and SMART.
The lifters with the best physiques aren't just the ones who work the hardest.🔑
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💥Injured? Frustrated with your current progress? Send us a DM or schedule a FREE call with us. Link in bio!💥
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05/12/2023

There's no denying that...

You need to work HARD to see results.

the best program means P**p without enough effort.

But effort is a double edged sword.

Pushing too hard, too often will result in excessive fatigue that will impair subsequent workouts.

It doesn't matter how "hard" you continue to push yourself- motor unit recruitment will be reduced in the presence of cumulative fatigue.

As a general rule of thumb, volume and intensity are inversely related. Doing a ton of volume at max intensities should be used sparingly.

Adjust these variables as needed and monitor performance measures to see if your getting the adaptations you're looking for,

what do you think?

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28/11/2023

You can't ride 2 horses with 1 ass🐎

If you’re trying to get as strong as possible while building as much muscle as possible, you may be disappointed. 
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💯But… You can DEFINITELY build strength and muscle at the same time.  You just can’t OPTIMIZE both qualities at the same exact time.
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👉PL and BB are very similar in a lot of regards, but they are also quite different.  The distinction lies in the ultimate goal of the program, and that goal will call for different training methods, variable manipulation, etc.
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🍪Think of brownies and chocolate chip cookies = both are desserts and share similar ingredients; however, their recipes are different and the outcome is not the same!
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❌No, these are not the ONLY differences.
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18/11/2023

One of the biggest barriers towards making change to meet your goals is waiting.
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⏳Waiting for that "perfect" time.
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"I don't have enough time to commit right now"
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"Money is a little tight right now."
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👂Hear me out - these reasons might be true, but they often just show where priorities lie.
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✅So don't keep putting it off - make moves and start now.
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DM us "free" before midnight for a 🎁
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