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Milton Holdiem

I'm a fitness coach, but always learning. Cold brew drinker. Curator of corny dad jokes. Constantly looking towards the brighter side of things. ☀️

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Warmup Sets vs Working Sets

Warmup Sets vs Working Sets You start your general warmup. Maybe it's some quick cardio followed by some bodyweight exercises designed to get your heart rate up. You then come across part 1 of your workout. It looks like this: 3x10 Back Squats Load: @7RPE Rest: 2 Min In this

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🌱 Addition by Subtraction

24 hours to play with Life is busy AF. If you're like me, you've probably wished for days to have more than 24 hours. But it's real life and time is the most important resource. Adding to new goals With new goals, it's common to think about what you can

🌱 Addition by Subtraction
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🌱 There Are No Bad Workouts

There are no bad workouts, only unreal expectations. When it comes to training, there aren't bad sessions. A workout where you didn't "feel it" is a still a session completed. A session cut short is one you squeezed into a busy schedule. A session you didn't do "well" on probably

Milton doing a cossack squat in an alleyway
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🌱 Rest Days are Growth Days

Rest days lead to gains It's tempting to start your training journey and think, I'm going to train EVERY DAY. Workouts lead to gains, so the more you train, the more you grow, right? Not exactly. Training breaks down your body, then rest days allow you to grow, adapting to

🌱 Rest Days are Growth Days
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🌱 Training during Travel

Should you workout on vacation? Long story short, it depends on what you enjoy doing, and if your goals require it. Taking a week off isn't going to kill your strength gains. You should train on vacation if... * If you want to. * If your goals require it. If you're competing

Me doing a handstand in Hawaii on my honeymoon
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🌱 A Better Way to Think of Injuries

When it comes to injury, it's common to think single movements get you hurt. "Deadlifts and kettlebell swings will hurt your back." "Sprinting gives you shin splints." "Pullups lead to shoulder problems" Instead, I invite you to take a step back and look at the bigger picture. It's probably not

🌱 A Better Way to Think of Injuries
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🌱 Supersets and Why to Use Them

When I first learned about supersets, I thought it was a cool-sounding name. Then I learned it was simply a fancy word for pairing exercises together. What is a superset? A Supersets is a pairing of 2 or more exercises together. This allows you to save time, and add more

Me demonstrating bicep curls in the living room
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Welcome to Building Blocks!

Thank you for purchasing Building Blocks I'm grateful you’re here! 🙏🏾 The goal of Building Blocks is to help you: * Build a fitness foundation built on strength. * Learn how to train sustainably. Within 24 hours you’ll receive an email invite to your content: 1. Your program is delivered via

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Missed a workout?

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🌱 Fitness isn't just about shrinking

Fitness is often thought of as a way to lose or gain weight. While there's nothing wrong with that, fitness is often seen as just that- a method of growing or shrinking, based on your goal. Don't get me wrong. Maintaining a healthy body fat percentage is important. Having enough

🌱 Fitness isn't just about shrinking