The Weekly Posts

These are posts from the White Lotus Weekly, our email newsletter delivered every Friday! (In the process of archiving more of the weeklies! - 4/12/22)

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
Members Public

🌱 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
Members Public

🌱 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
Members Public

🌱 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
Members Public

🌱 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
Members Public

🌱 My Form Is Breaking Down, Should I Keep Going? (#26)

A client asked me the other day, should I go heavier even if my form is getting worse? How do you know if the weight is heavy enough? So I'd like to share my answer with you guys in case you had a similar question! ​ Remember that besides having fun,

Milton Holdiem
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🌱 Trying Isn't So Bad (#7)

“Do or do not, there is no try.”  -YodaI used to think "trying" was a bad thing. I thought trying meant failure- the opposite of doing. Then I made an effort to make sure everything I did was a “do” vs a “try.” So I found myself not doing anything

Milton Holdiem
Members Public

🌱 How To Lose Weight For Good This Time (#4)

White Lotus Weekly #4 🌱Growth Thoughts:If goals are destinations, habits are the pathways. Having a goal is the start of change. “I want to lose 30lbs.” Once you establish a goal, the next step is to change your habits. What we do daily determines how our future looks like.

Milton Holdiem
Members Public

🌱 Motivation Comes Second (#3)

White Lotus Weekly #3 Welcome to number 3 of our newsletter.However last week was for you, I hope you create some WINS for this week! I originally wrote, "I hope you have some wins this week." But that's not what I meant. That would imply that you would go

Milton Holdiem
Members Public

🌱 A New Way To Think of Goals (#2)

White Lotus Weekly #2 🌱 Growth thoughtsWe want our goals to be epic. I’m going to workout EVERY DAY for 30 DAYS. I’m going to lose 30lbs before summer. I’m going to GIVE UP X FOOD GROUP for 3 months. But chances are you want to be fit