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The Weekly

Fitness thoughts delivered every Friday!

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🌱 How to breathe during workouts

Breathing During Training When training, focusing on movement quality maximizes the gains you make. Quality of movement means moving with intentional technique, moving at the right speeds, and proper breathing. While the first two can vary from workout to workout, proper breathing can be simplified to fit all movements. 💡Here's

Me doing dumbbell split squats indoors
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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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🌱 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
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🌱 How to be consistent when it's tough

Getting to your fitness goals starts with consistency. That means just showing up to your workouts. Nothing special. The session don't need to be perfect, they just need to be done. Knowing this, you plan your training week perfectly, 3-4 sessions ready on the calendar. But then, real life happens.

🌱 How to be consistent when it's tough
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🌱 3 Ways to Make Workouts Fun

It's easier to stay consistent with workouts when you enjoy them. We do things we like often. It makes sense. Whether you love going into your workouts or need a gentle nudge, here are 3 ways to make training funner. 1: Train Towards Your Goal It's easier to show up

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🌱 A Full-Body Strength Workout

A Full-Body Strength Workout Today is a full-body dumbbell strength workout. It'll include a warmup, the workout details, and demo videos of the movements linked! It should take around 45 Min to complete. Most movements call for 12 reps, with a moderate weight that should feel like a 6 out

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🌱 Training Towards Your Goals

Train to Get Results The key to getting results is to do workouts that align with your goals. That might sound obvious, but it's easy to get thrown off track by random instagram workouts, or workouts that don't actually lead to your goal. While the process of working out might