Train to grow past your limits
White Lotus
Milton Holdiem
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🌱 Start with Strength (#49)

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.

Milton Holdiem
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🌱 Habits That Bleed Through (#48)

My friend Jacob asked me if you can apply working out principles to other things. I loved that question because it's something I think about often. Fitness bleeds into other parts of life. Fitness is thought of as a "keystone habit." In his book "The Power of Habit," Charles Duhigg

Milton Holdiem
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🌱 Other Ways To Measure Progress (#47)

When programming workouts, I look at previous weights, reps, and movements to make sure we're getting stronger, building endurance, and/or moving to your goals at the right pace. Last week's weekly was more about progressive data "How to Know You're Progressing." This week, I talk about the other not-so-concrete

Milton Holdiem
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🌱 How To Know If You're Progressing (#46)

You're training hard, showing up for the sessions where you'd rather be elsewhere. How do you know if the hard work is paying off? To sum it up in one word, "Overload." You need to progress our training by making it slightly more challenging over time. By doing that, you

Milton Holdiem
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📈1:1 Coaching

A personalized workout program based on your goals, experience level, and lifestyle, with coaching to ensure you're on the right track. A workout program that supports your lifestyle. Growth, Everywhere.We create customized workout programs programs made specifically you and give you the strategies to stick to them, so you

Milton Holdiem
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🧱 Building Blocks

Start stronger.How to start strength training A program that teaches the how and why behind training. A jumpstart into your workout journey. Strength, everywhere.Get confident with movement.Stop restarting, start progressing.Create results that lastInside:8 Week strength programTraining MindsetInjury explainedWhen to Pull, When to Push backWorkout Terminology

Milton Holdiem
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🌱 Intent Matters (#46)

Intent Matters In fitness, concepts can contradict each other This makes it confusing for both new & experienced people in the fitness world. For example:On Squat depth:“Squat all the way down to train the full range of motion” VS “Squat just halfway so we can isolate your glutes.

Milton Holdiem
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🌱 What To Do After A Missed Workout (#45)

Congratulations, you've experienced what every athlete & coach has done! To me, your first missed workout is a milestone. It shows that you've been on the journey long enough to experience resistance. It's resistance from life that pushes you away from your goals. If you haven't made the effort to

Milton Holdiem
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🌱 No discomfort = No growth (#44)

When training, you need discomfort to make progress. Your body adapts to the stimulus it gets. To get stronger, you lift slightly heavier weights. To grow muscle, you move muscles through higher levels of tension. To build endurance, you push for slightly longer durations. Either way, you need a push,

Milton Holdiem
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🌱 3 Steps To Create Lasting Results (#43)

In fitness, it’s common to get quick results that don't last. Lose 5lbs in 2 weeks. Then, lose track for 2 weeks, having to “get back into it.” In a world of quick fixes and 30-day workout challenges, our goal is to create lasting results. How can we redefine

Milton Holdiem
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🌱If I Had To Do It All Over Again (#42)

The other day after helping a new client, I thought to myself… let’s say I magically forgot everything about fitness. What would I teach myself to get back to where I was (or even further) as fast as possible? That way, I could share that knowledge to better help

Milton Holdiem
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The Reason You're Inconsistent With Training

Creating a lifestyle around fitness starts with showing up consistently. It's step 1. It's the entry fee that opens up your goals. Without consistency, you can't make progress, regardless of how hard you push, or the hacks you use to get there. In this post, I talk about:What consistency