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White Lotus

Building strong, energized, and resilient professionals.

Workouts to improve life outside of training.

  • Feel strong and mobile outside the gym
  • Save time with your workouts
  • Take the guesswork out of fitness.

Featured Posts

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Planning & Prioritizing Workouts

When it comes to training, motivation is a tool you can use as an extra oomph, but it’s not reliable. It comes and goes. If you wait until you get motivated to do something, you’ll be waiting a long time. Instead of motivation, plan and prioritize your training

Planning & Prioritizing Workouts
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🌱 Start With Strength

When it comes to fitness, I recommend starting with strength instead of starting with cardio. (unless your goal is to run a race!) To be more specific, start with non-isolation movements that allow you to build strength. Some examples are, squats, deadlifts, presses, and pulling movements like pullups and rows.

🌱 Start With Strength
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How to Read Workouts (Sets, Reps, Tempo, Weights)

How to read workouts + ensure you’re doing the workouts correctly. So you open your workout and you see this… Romanian Deadlifts (DB) 3x10 Tempo: 3131 Load: 6RPE Rest: 90 Secs 🤔 What does this all mean? Understanding what's asked for in a workout can help answer questions off the bat,

Deadlifting in the garage

Recent Posts

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A Full-Body Workout in Less Than an Hour

Here's a full body workout that's focused on building muscle. This guide is a breakdown of the workout. It'll include everything you need to know to get the most out of the workout, with a warmup, exercise demo videos, and form tips. Goal of the workout This session is part

A Full-Body Workout in Less Than an Hour
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🌱 The Right Workouts Save You Time

Meaningful fitness is about adaptation The whole concept of training comes from adaptation. You do a workout that challenges your body, then you adapt. Training is all about that progression. Different exercises, rep schemes, rest times, are tools used to create change: * Lower rest times can build endurance. * Heavier weights

🌱 The Right Workouts Save You Time