There’s a moment almost everyone hits in their fat-loss journey —and if you’re here, I’m willing to bet you’ve hit it too.

It’s that moment where you’re doing the workouts…eating healthy...trying to be consistent…trying SO hard to “do everything right”…

And then - you catch your reflection in a window…and your stomach just drops.

So you check.

You snap a progress photo. You look at the scale. You take your measurements.

And instead of feeling proud, you feel that same heavy frustration wash over you.

Because the only thought running through your head is:

“How am I working this hard… and STILL not seeing anything change?”

And then - just to make it sting a little more - you open social media and see someone else’s transformation and think, “Why is it working for them… but not for me?”

And the spiral begins.

“Is it my age?”

“Is it my hormones?”

“Is my metabolism broken?”

“Is something wrong with ME?”

If you’ve ever had that moment…You’re not crazy. You’re not broken.

And you’re definitely not alone.

Here’s the part no one ever told you - and I promise you, this is going to shift everything:

The reasons you’re stuck have nothing to do with discipline…and everything to do with 20 hard truths.

These are truths I learned the hard way.

These are truths that would’ve saved you YEARS of frustration.

Truths that finally make fat loss make SENSE.

Truths that show you your body doesn’t hate you - you’ve just been following the wrong roadmap.

Once you hear them, everything clicks.

So let’s jump in and I’m starting with one that might sting a little…but it was one of the most eye opening realizations for me personally…

TRUTH #1 — Your “healthy eating” is still overeating.

Frustrated because you’re eating healthy and still not seeing results?

Most of us assume that if we’re focusing on whole, natural foods…we should automatically get leaner.

But here’s the truth:

Healthy foods improve your health — but fat loss needs intention, not just clean choices.

And believing that eating clean is all you need?

That belief is part of what’s keeping you stuck.

So what happens?

We stop paying attention. We eyeball portions.

We give “healthy” foods way more freedom than they deserve.

And the wildest part?

Your brain underestimates calories the MOST when a food feels “healthy.”

Take nuts, for example:

A small handful - the kind you think “should be fine” - can be 200–300 calories…and most of us grab two or three without thinking.

Not because we’re overeating intentionally but because the “healthy” label shuts off our portion awareness.

Same with granola, protein bars, smoothies, nut butters…

Those calories can add up fast - even when your choices are good.

This isn’t a willpower issue. It’s an awareness issue.

THE FIX?

Track for 2–3 days.

Don’t change anything - just track what you're already doing.

You’re not tracking forever…just long enough to see where your portions drift.

Just long enough to recalibrate your eyeballs.

Just long enough to finally understand what’s actually happening.

Because once you SEE the truth of what you’re consuming, you realize this was only the first place your results were getting stuck.

TRUTH #2 — Your results didn’t stall. Your stimulus did.

Training consistently but feeling like you’re spinning your wheels in the gym?

Most people assume a plateau means something is wrong with them —

their metabolism, their hormones, their age, their genetics.

But here’s the truth:

Your body adapts quickly.

It’s designed to.

It’s why you get stronger, why you can run further, ride faster, lift heavier.

But here’s the part most people miss:

Nothing changes…if nothing changes.

If your weights haven’t increased…your reps haven’t gone up…your intensity hasn’t shifted…

Then you’re not plateaued - you’re paused.

And here’s the shift you need:

Your body doesn’t change because you exercise.

It changes because you give it a new stimulus to adapt to.

Something can still feel hard and yet no longer be enough to produce progress. That’s where so many people get confused.

The fix?

Progress ONE variable this week.

Add weight to even one round of a movement.

Or do an extra rep with the same weight if you can’t increase.

Or slow down your tempo.

Or increase your range of motion.

It doesn’t have to be dramatic. It just has to be intentional.

Micro-overload becomes macro-results.

TRUTH #3 — The habit change you’re avoiding hardest is the one you need most.

You know that one habit you keep dodging?

Tracking.
Eating more protein.
That awkward one-leg move.
Meal prep
Mobility work…

We all have THAT habit - the one that feels annoying, awkward, uncomfortable, inconvenient.

The one we keep writing off…finding reasons not to do…convincing ourselves “it’s not that important.”

But really?

The habit you resist the most is the exact one that unlocks your next level.

Avoidance isn’t random.

It’s diagnostic.

It shows you exactly where your growth is hiding.

Not because the habit is magical - but because doing it requires you to become a slightly different version of yourself.

It’s the change you’ve been avoiding…and almost always, it’s the missing link.

The fix?

Find one simple way to lean into the habit today.

Add one extra ounce of protein to a meal.

Do one minute of stretching.

Take pictures of your meals.

Practice the awkward move for 30 seconds.

Start tiny.

You’ll be shocked at how quickly resistance melts once you start and how fast progress builds once you stop avoiding the very thing that moves you forward.

TRUTH #4 — Your macros don’t need perfection. They need intention.

Most people think tracking macros means being perfect.

Every number precise. Every day flawless. Every little detail micromanaged.

But tracking isn’t about perfection and it’s definitely not about restriction.

It’s about awareness. It’s about balance. It’s about predictability.

Because fat loss doesn’t require perfect days.

It requires intentional ones.

Here’s where most people get tripped up:

We think we’re eating enough protein…but it’s usually the macro we fall shortest on.

We feel like we’re in a deficit because we’re not stuffed…

But processed foods are easy to overeat, and just a few extra bites can quietly push you 300 calories over without you noticing.

Tracking often gets demonized as obsessive or “too much work.”

But the real issue?

We’re winging it.

And when you guess…your body guesses too.

Which is exactly why your results feel unpredictable.

The fix?

Stop trying to track everything.

Start by tracking just one macro: Protein.

When protein goes up, appetite stabilizes.

Meals are more satisfying.

Training feels better.

And sticking to a calorie deficit becomes easier - almost effortless.

Increasing protein alone is often the boost you need to finally see your results accelerate.

TRUTH #5 — Your strength workouts feel like cardio because you’re afraid to rest.

Have you ever shortened your rest on purpose because you felt like:

“Sweaty means I worked hard.”

“Tired means I did enough.”

“Breathless means better results.”

So you rush through sets…barely pause between movements…and tell yourself you’re being more disciplined.

But here’s the truth:

Resting less doesn’t make your strength training better - it just makes your lifts weaker.

Because when you don’t rest, your muscles are still working...

They’re just not recovered enough to produce the force needed to grow.

And muscles are the very thing that change your metabolism, your shape, your strength, and the number of calories you burn all day long.

When you cut rest short, you’re not pushing harder - you’re just lifting lighter.

You’re limiting how much force you can produce. You’re limiting how heavy you can go. You’re limiting how much muscle you can build.

And that means you’re accidentally sabotaging the exact results you’re trying to create.

The shift you need?

Stop asking, “How can I get more tired?”

Start asking,“How can I create enough recovery between sets so I can actually lift heavier?”

Because here’s the truth:

Muscle comes from quality reps with sufficient load - not from how exhausted you feel.

And rest is what allows you to lift with quality and load.

The fix?

Give yourself the full 60–90 seconds between sets no matter what. Make yourself even feel like you DESERVE the rest from how hard you push with your lifts.

Let your breathing come down.

Let your muscles recharge enough to perform.

When you rest well, you lift well.

When you lift well, you build muscle.

When you build muscle, fat loss becomes easier - not harder.

Rest isn’t the enemy. Rest is the strategy.

TRUTH #6 — Your minimums matter more than your motivation.

You’re not inconsistent because you lack discipline.

You’re inconsistent because you rely on motivation.

And motivation is unreliable by design.

It fluctuates with stress, sleep, hormones, workload, emotions, and whatever life throws at you that day.

Minimums? They don’t fluctuate.

Even a 1-minute version of a habit keeps the streak alive.

It keeps the identity intact.

It keeps the momentum moving forward - even on days when everything feels hard.

Because here’s the truth:

Momentum isn’t built from your best days.

It’s built from your minimums on your worst days.

And once the momentum starts rolling?

It compounds.

You do a little…and suddenly you can do a little more.

So if you feel like you “give up the second life happens,” here’s the fix:

Set a minimum for every habit.

One minute counts. One set counts. One tracked meal counts.

Create that Plan Z - the version of the habit you can do even on the hardest of hard days.

Because the mindset matters more than the exact action.

And keeping the habit alive is what keeps your success snowballing.

TRUTH #7 — Don’t avoid a macro. Balance them.

A lot of people think fat loss means choosing sides.

Are you Team “Low Carbs” or Team “Low Fat?”

Maybe you’ve tried both.

Cut out carbs? Your energy tanks.

Cut out fats? You’re never full.

Cut out both?

You’re miserable - overeating by the weekend - and ready to swear off chicken forever.

But here’s the truth:

You’re not stuck because you’re not doing low carb or low fat.

You’re stuck because you’re avoiding one of them far too much.

When you avoid carbs, your training suffers.

Your recovery drops. Your energy dips. Your cravings spike.

When you avoid fats, your hormones take the hit.

Your hunger cues get louder. Your mood fluctuates. Satiety disappears.

Avoidance isn’t the answer.

Avoidance creates the issues.

Your body doesn’t need you to eliminate a macro.

It needs you to balance them.

Stop villainizing a macronutrient or swinging between extremes that always lead right back to:

Low energy → cravings → overeating → guilt → starting over.

Your body can’t thrive on imbalance — and your results can’t either.

The fix?

Stop cutting out whole macronutrients.

Start pairing them strategically based on your activity level and needs.

Balance your meals by anchoring them with protein, then adding a carb and a fat in the right portions for your goals.

If you’re more active? Add more carbs to fuel that training.

If you’re navigating perimenopause or menopause?

Don’t avoid those healthy fats — they’re essential for hormone health and satiety.

And choose micronutrient-rich foods to support your energy, recovery, and overall metabolism

Because balanced meals create:

✔ steady energy
✔ better training performance
✔ fewer cravings
✔ stable hormones
✔ easier consistency
✔ predictable fat loss

Once your meals are balanced, your results finally have room to show up.

TRUTH #8 — If you switch programs every time you’re bored, you’ll never get strong.

Strength doesn’t come from constant novelty.

It comes from repetition. Progression. Mastery or basics.

But most people jump ship the moment a program stops feeling exciting.

Here’s the truth:

Boredom isn’t a sign the plan isn’t working.

It’s a sign the plan is starting to work.

You’re repeating movements long enough for your body to adapt. To learn. To get stronger.

And that’s where results actually come from.

Novelty is fun. It feels motivating. It feels fresh.

But progression is what transforms your body.

Here’s the part most people miss:

When something feels boring, it’s often because you’re no longer distracted by learning the movement - you’re finally in a position to load it, refine it, and progress it.

That’s not a problem. That’s results building.

The fix?

Stop chasing excitement. Start tracking progress.

Track your weights. Track your reps. Track how movements feel over time.

When you can see progress, you don’t need every workout to feel exciting because you know it’s working.

And give yourself a progression checkpoint.

Commit to a program for a set period of time even just 3-6 weeks.

Then reassess.

If needed, adjust load, reps, tempo, or add a variation - not to escape boredom, but to continue progressing with intention.

Because the truth is:

The sexiest results are usually built from the most “boring” basics - done consistently, progressively, and on repeat.

TRUTH #9 — You don’t fail because the plan doesn’t work. You fail because you stop working the plan.

This one is tough - but it’s true.

And I’ll be honest: I’ve been guilty of this myself.

You don’t quit because the plan is bad.

You quit when it gets uncomfortable. Or slow. Or boring. Or emotionally heavy. Or imperfect.

So you retreat.

Not because you’re incapable but because you’ve trained yourself to escape discomfort.

Over time, that escape becomes a pattern.

And here’s the reality most people miss: we choose escape because we crave comfort.

But consistency is what creates results.

So every time you choose escape, results never even get the chance to show up.

Not because the plan failed but because it was never given enough time to work.

The fix?

When you feel the urge to quit, don’t.

Scale down. Modify. Shrink the habit. Find a version that feels doable today.

One minute counts. One set counts. One intentional choice counts.

But keep going. Keep the momentum alive.

Because the plan can’t work if you don’t work the plan.

And the people who get results?

They aren’t perfect they just don’t quit when it gets uncomfortable.

TRUTH #10 — If you’ve been dieting for years, you need maintenance - not a stricter deficit.

If you’ve been dieting forever and wondering, “Why won’t my body respond anymore?”

Here’s the truth: Your body isn’t resisting you. It’s exhausted.

And pushing harder is usually the exact thing that backfires.

Chronic dieting lowers energy availability, and over time, your metabolism adapts by becoming more efficient.

That doesn’t mean it’s broken.

It means it’s doing its job: conserving energy.

So no, you don’t need to slash calories lower. You don’t need to “try harder.”

You need a break.

The fix?

Take a diet break.

Even 7–14 days at maintenance calories can have a meaningful difference.

Eat enough. Balance your macros. Fuel your training. Let your body feel safe again.

This gives your metabolism room to recover, supports muscle growth, and helps normalize hunger and energy levels.

And the longer you’ve been dieting, the longer that break may need to be.

For many people, building in maintenance phases or diet breaks every 3–6 months is key to long-term progress.

Because sometimes the fastest way forward is to stop pushing for a moment.

When you return to a deficit from a well-fueled place, your body is far more responsive.

So if you’ve hit a plateau, don’t automatically cut calories again.

Pause first. Assess.

And ask whether your body needs recovery - not restriction.

TRUTH #11 — Your workouts are busy, not productive.

More time in the gym does not automatically mean better results.

You can sweat for an hour…feel like you’re going to barf…keep your heart rate sky-high…and still make very little meaningful progress.

Because unfortunately, your body doesn’t reward effort. It rewards signal.

If your sessions are random, rushed, chaotic, or endlessly intense…you’re expending energy - not creating change.

Busy workouts feel productive. They feel hard. They feel disciplined.

But if there’s no clear stimulus - no progression, no intention, no recovery built in - your body has no reason to adapt.

It’s like driving really fast on the highway…you’ll only get to your destination quicker
if you’re actually headed in the right direction.

That’s why so many people feel exhausted…but look the same.

The fix?

Shift your focus from: “How much did I do?” to “How intentionally did I train?”

Ask yourself after every session:

Did I challenge the muscle?

Did I progress something - load, reps, tempo, or control?

Did I recover enough to actually lift well?

Because the truth is simple: Stimulus beats sweat. Every time.

When your workouts become intentional instead of busy, you’ll find you do less to achieve more!

TRUTH #12 — You’re not stuck. You’re repeating unexamined patterns.

Every plateau has a pattern underneath it.

Undereating all day → overeating at night.

Perfect weekdays → chaotic weekends.

Five days all-in → five days completely off.

Tracking perfectly → tracking nothing.

Going all in → burning out → restarting.

These patterns aren’t created by laziness. They’re created by perfection.

The pressure to “do it right.” To hit every target.

To never miss a workout. To never mess up a meal.

That pressure makes habits fragile.

So when life happens - stress, travel, exhaustion, emotions - the habit doesn’t bend…it breaks.

And that break turns into a pattern.

Not because you’re inconsistent - but because perfection leaves no room for real life.

The fix?

Set regular checkpoints to observe, not judge, your habits.

Ask yourself:

Where am I being consistent - and where am I being extreme?

Which habits feel supportive - and which feel restrictive?

Where could I back off slightly and still move forward?

Adjust before burnout forces you to stop.

Because progress doesn’t come from doing more.

It comes from doing what you can repeat.

Pause to reveal the pattern of self sabotage. Then change the pattern.

Self-awareness is your fat-loss superpower.

TRUTH #13 — Being “good” all week may be the problem.

Weekend overeating doesn’t come out of nowhere.

It’s often the response to being overly restrictive, overly rigid, or overly “perfect” Monday through Friday.

And I know it feels like five days on and two days off should still count as consistency.

But here’s the truth:

Your body doesn’t operate on “cheat day logic.” It only responds to averages.

So if you’re in a tight deficit all week…then relaxing completely Friday through Sunday…

The math quietly stops working - no matter how disciplined you were during the week.

That doesn’t mean weekends are the enemy.

And it definitely doesn’t mean you need perfect weekends.

It means you need to OWN your weekend habits.

The fix?

Stop trying to force weekday habits onto weekend life.

Your schedule changes. Your social life changes. Your food environment changes.

So your plan has to change too.

Step back and ask:

How do my weekends actually look?

Where do calories tend to creep up?

What meals or moments matter most to plan around?

And here’s where the cycle usually starts: the pressure to be “perfect” all week creates mental rebellion - making weekends feel harder to control, not easier.

Because structure creates freedom.

And freedom looks different on a Saturday than it does on a Tuesday.

When you stop being “perfect” all week and start being intentional all week - including the weekend - fat loss finally becomes consistent instead of fragile.

TRUTH #14 — Your warm-up is costing you results more than your workout.

Most people treat their warm-up like an afterthought.

A few random stretches. Some lighter reps. Maybe a couple minutes on the treadmill…

If anything at all.

But here’s the truth:

If you’re not preparing your body properly, you’re not getting the full return from your training.

When tight muscles stay tight…
joints don’t move well…
and the right muscles aren’t activated…

Your workouts become less effective and higher risk.

That means:

You don’t load the muscles you want to grow.

You compensate with muscles that shouldn’t be doing the work.

And over time, that leads to stalled progress, nagging aches, or injuries that limit how hard you can train.

All of this sabotages fat loss because you’re not getting the full benefit of your training effort.

The fix?

You don’t need a 20-minute warm-up.

You need an intentional one.

Even 3 minutes makes a difference if you follow the right order:

Release tight muscles with foam rolling.

Mobilize the joints you’re about to use with dynamic stretching.

Activate the muscles you want to train with activation moves.

This primes your body to move better, lift better, and recruit the right muscles.

When your body moves efficiently, you lift with better form, build muscle more effectively, and reduce the risk of getting sidelined with injury.

Better movement leads to better training.

Better training leads to better muscle gains.

And better muscle gains support a healthier, more responsive metabolism.

Your warm-up isn’t optional.

It isn’t something you skip to get to the good stuff.

It is the good stuff.

TRUTH #15 — Nothing works forever. Your plan has to evolve.

Your life changes.

Your body changes.

Your hormones change.

Your schedule changes.

Your stress changes.

But most people keep trying to use the same habits anyway.

And when your habits no longer match your current reality…your results stall.

Not because you’re doing anything wrong - but because you’re trying to force an old system onto a new season of life.

Here’s the truth most people avoid:

Progress doesn’t come from finding the perfect plan. It comes from updating the plan.

What worked six months ago might not work now.

What worked before kids, a new job, hormone shifts, or higher stress might not fit anymore.

And that doesn’t mean you failed. It means you’ve changed.

The fix?

Treat your plan like a living system - not a rigid rulebook.

Set a monthly check-in with yourself.

Ask:

What’s changed in my life?

What feels harder than it used to?

What still works?

And what needs adjusting?

Stop trying to return to what used to work.

Build what works now.

This is where diet breaks, maintenance phases, training shifts, and schedule adjustments come in - and why Truth #16 matters so much.

Because progress is never linear. And your plan can’t be either.

Change isn’t optional. It’s required.

TRUTH #16 — Your metabolism responds best to cycles, not rigidity.

Rigid eating eventually stalls results.

Not because discipline is bad…

But because your body needs variation, not constant pressure.

Maintenance phases. Mini cuts. Macro shifts. Refeeds. Diet breaks.

These aren’t “off-plan.” They are the plan.

Because here’s the truth:

Your metabolism thrives on structure - not sameness.

When intake never changes…training never changes…and recovery never changes…

Your body adapts by doing less with less.

That’s not failure. That’s physiology.

The fix?

Stop trying to eat the same way all year.

There are seasons to push harder…

Create a larger deficit, tighten macros, and be more aggressive on purpose.

And there are seasons to pull back…

Eat at maintenance, add refeeds, restore energy, and focus on recovery and building.

Assess two things regularly:

How fast do I want results right now?

And what can my body and lifestyle actually support?

If you want faster progress, be willing to adjust macros strategically.

If you need sustainability, build in maintenance or refeeds intentionally.

Because sometimes fat loss requires pushing forward and sometimes it requires slowing down long enough to recover.

Not just physically…but mentally and emotionally too.
The people who get the best results aren’t rigid.

They’re responsive.

They adjust instead of forcing. They cycle instead of crash. They plan change instead of fearing it.

And that’s why their progress lasts.

TRUTH #17 — Consistency without progression leads nowhere.

Showing up consistently matters.

But repeating the same workout over and over with the same weights, the same reps, the same rest, and the same movements…

Won’t keep producing change.

Predictable workouts create predictable results.

And while you do need a consistent weekly structure - one you repeat long enough to build skill and confidence -

Consistency alone isn’t enough.

Here’s the truth:

Your body doesn’t change because you repeat workouts. It changes because the stimulus evolves and builds.

If nothing progresses…not load, not reps, not control, not intensity…your body adapts…and then it stops responding.

That’s not a plateau. That’s stagnation disguised as consistency.

The fix?

Train in phases, not randomness.

Stick with a program long enough - usually 3–6 weeks - to actually adapt.

But within that phase, something needs to progress week to week:

Add a rep. Add a little weight. Slow the tempo. Improve range of motion.

And over time, use “same but different” strategies to keep your body responding:

Change postures or positions

Use different tools for the same movement pattern.

Adjust sets and rep schemes.

Rotate in power work, sprints, or conditioning blocks.

The goal isn’t constant novelty. The goal is intentional evolution.

Because your body adapts to what you repeat - so repeat strategically.

Consistency builds the base. Progression drives the change.

And phases keep results coming.

TRUTH #18 — Your habits are proving who you believe you are.

Your identity shapes your choices.

And your choices quietly reinforce your identity.

So if you still see yourself as the person who:

Starts and stops.

Quits when things feel overwhelming.

Goes all-or-nothing.

Avoids discomfort.

Then your habits will always match that story.

Not because you lack discipline but because you’re acting in alignment with who you believe you are.

Here’s the hard truth:

You don’t change your body by wanting a new identity.

You change it by acting from one.

And that’s the part most people miss.

The only way your identity shifts…is through small, repeated actions that create new evidence.

Not big promises.

Not motivation.

Not a perfect plan.

Evidence.

The fix? ACT AS IF!

Ask yourself right now:

“What would the future version of me choose right now?”

Then make that choice - once.

One workout you don’t skip.

One meal you plan.

One boundary you keep.

One moment you don’t quit.

That’s how identity changes.

Because identity doesn’t shift all at once.

It shifts through micro-evidence, stacked over time.

You act as if…until one day, you realize - you’re just acting as you are!

TRUTH #19 — Your struggle isn’t macros - it’s planning.

Most people think their problem is protein. Or carbs. Or calories. Or “being consistent.”

But if we’re being honest?

Most people aren’t failing because they don’t care about protein or macros.

They’re struggling because they’re trying to figure it out in real time - when hunger is high, time is low, and stress is loud.

That’s not how learning happens.

You don’t learn how to hit protein by winging meals.

You don’t learn balance by reacting on the fly.

And you don’t learn what portions work for your body without seeing patterns.

Planning is how you learn.

It’s how you discover what protein amounts actually keep you full…

What meals fit your macros without feeling restrictive…

What foods work best with your schedule and lifestyle…

Without a plan, every meal becomes a guess.

And guessing keeps results inconsistent - leaving you frustrated, working hard, and wondering why nothing is changing.

Not because you’re bad at dieting - but because you’re skipping the step that actually teaches you how to do it.

The fix?

Stop relying on motivation. Start building a system.

That means:

Knowing what your next 1–2 meals will be…

Having protein sources ready to grab…

Planning around your schedule, not against it…

Adjusting instead of guessing…

You don’t need a perfect meal plan. You need a repeatable one.

Because willpower is unreliable. But a plan removes the need for it.

And when planning improves, hitting your protein, your macros, and your calorie targets stops feeling hard - and starts feeling automatic.

TRUTH #20 — Sometimes…you just have to do it anyway.

Not perfectly. Not impressively. Not for an hour.

Just…anyway.

On the days you don’t feel motivated.

On the days life feels heavy.

On the days you’re tired, busy, or just over it.

Those “do it anyway” days matter more than your best days.

Because those days build discipline.

Discipline builds momentum.

Momentum creates identity.

And identity is what creates results.

This is how you become the person who follows through…not when it’s easy…but when it’s inconvenient.

And that version of you?

That’s the version who doesn’t keep restarting.

That’s the version who compounds progress.

That’s the version who’s lean, strong, and confident - at every age.

If these truths hit home, your fat-loss journey is about to feel a whole lot clearer.

Because now you’re not guessing.

You’re not blaming your body.

You’re not assuming you’re broken.

You finally understand why you’ve been stuck and how to move forward with confidence.

If you want more coaching like this…

More clarity, more breakthroughs, more “ohhhh… THAT’S why” moments?

Make sure you subscribe.

And tell me in the comments:

👉 Which truth hit you the hardest?

I read every single comment.

And remember this:

You’re not behind. You’re not failing. You’re not starting over.

You’re finally doing this with the right information.

And if you want that custom system to support you, check out my 1:1 Coaching.

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If You Think You Need Heavier Weights to See Results… You Probably Aren’t Training Hard Enough

I know, that sounds harsh.

We’re taught that “progressive overload” means adding more plates to the bar every single week. But if you’re training at home, stuck in a hotel gym, or you’ve maxed out the dumbbells you own and think, I can’t build muscle anymore—you’re wrong.

Actually, the more advanced an exerciser you are, the less you should rely on just adding weight.

Today I’m going to show you exactly how to take the weights you already have and make them feel twice as heavy, using specific techniques that will humble your ego.

It starts by realizing that perfection is the enemy of progress.

The Mindset Shift

We stop focusing on an ideal and instead focus on what is truly possible where we are at right now.

Weights are not the only way to progress your workouts and build strength and muscle. And the more advanced an exerciser you are, the more you actually have to turn to other forms of progression to keep seeing results.

So whether you’re stuck at the loads you’re currently using, don’t have heavier weights available, or simply need to challenge yourself through the same-but-different, these forms of progression will help.

The first way to make a light weight crush you is to change the physics of how you move it.

Tempo & Tension

One of the simplest ways to make a weight feel heavier is to change the tempo of your movements. This can mean pausing and holding positions, slowing the reps down, or even speeding them up depending on the goal of the exercise.

Adjusting the pace at which you do a move has a massive impact on whether you’re training for power, strength, or muscle growth.

Slowing down the eccentric—the part of the movement where the working muscle is lengthening—can not only lead to greater muscle gains, but also allow you to perform more advanced variations of exercises than you otherwise could.

Once you slow things down, you need to think about keeping the muscle under tension.

Tempo directly impacts time under tension, but it deserves its own callout because you can also increase time under tension through range of motion and workout design. The goal is simple: make the muscle spend more time working.

Slowing the tempo makes a muscle work longer, but so does adjusting range of motion—both increasing it and shrinking it.

Take something like a Get Up Lunge. You increase the range of motion by taking the knee all the way to the ground, but you also shrink it by never standing fully upright at the top. Your legs never completely get a break. They stay in the working range the entire time.

That alone can create a brutal challenge without adding a single pound.

If slowing things down didn’t humble you enough, it’s time to look at how you’re holding the weight.

Manipulating Mechanics

Load placement matters more than most people realize.

How you hold the weight can change which muscles work harder and how much stability is required. Uneven or offset loads—holding different weights in each hand or loading just one side—force your core to work overtime to stabilize and resist rotation.

Think about holding a dumbbell in a goblet position at your chest during a lunge instead of down at your sides. Or loading just one side and forcing your obliques to fight the urge to lean or twist.

Posture and position matter too.

Simply changing how you perform an exercise can dramatically increase the challenge. We often compensate by using other muscles or stealing mobility from other joints without realizing it.

Something as simple as switching an overhead press from standing to seated can instantly check your ego and force you to go lighter—because now you can’t cheat.

And if you’ve truly maxed out your weights, it’s time to get creative.

Combining Tools

Different forms of resistance challenge your body in different ways. Combining tools is one of the easiest ways to increase difficulty when heavier weights aren’t available.

Try adding a resistance band to a dumbbell exercise. Now you’re dealing with the fixed load of the dumbbell plus the increasing tension of the band as it stretches. You’re forced to control the movement on the way up and decelerate as the band shortens.

Even a light band can exponentially increase the challenge if you use it correctly.

But mechanics and tools aren’t enough on their own. You also have to look at how the workout itself is designed.

Workout Density

When the weight is light, your density has to be high.

Training density is the amount of work you can complete in a given amount of time, and it’s a powerful form of progression on its own.

This doesn’t mean turning every strength workout into cardio or eliminating rest entirely. But when you’re training with lighter loads, you often need a greater volume of quality work to see results.

That starts with getting off your phone and using a timer.

When you don’t have clarity on how long something will take, it’s easy to skip it. Timed routines create structure and remove excuses.

If you have five minutes, set a five-minute timer and cycle through three exercises until time is up. Then you’re done.

If you have fifteen minutes, create a circuit of five moves, perform each for one minute, and repeat the series three times.

And here’s the secret most people miss: you don’t want to hit failure every single set.

While it’s tempting to max out reps every round, constantly training to failure forces you to slow down, rest longer, or modify movements just to survive. Instead, stop a few reps short and move on.

This allows you to maintain intensity, keep quality high, and often complete more total reps over the same time period than if you were constantly grinding to exhaustion.

The Bottom Line

You don’t need a gym full of equipment to make progress.

You can create a serious challenge and see better results by changing your tempo, adjusting load placement, combining tools, and increasing training density—not just by adding weight.

If you use these strategies, “light” weight will feel incredibly heavy tomorrow morning.

So stop chasing heavier weights.

Start training harder.

For all these training techniques, and amazing workouts using them, check out my The STRONG Systems book.

If what you were doing actually worked, you wouldn’t still be fighting your belly fat.

Not “kind of” worked.
Not “worked everywhere else.”
Actually worked.

And the problem isn’t that you’re lazy or undisciplined.

The problem is that you’ve been stuck in the same loop most smart, driven people fall into:

You go extreme.
You try to overhaul everything.
You burn out.
You quit.

Then you start again with a different version of the same plan.

More rules.
More restriction.
More cardio.

And every time, you end up right back here.

Here’s the uncomfortable truth:

You don’t lose stubborn fat by trying harder.

You lose it by finally using a strategy that matches how your body actually works.

Let me explain.

I’m going to give it to you straight - the places we want to lose from first are often the LAST to go.

And in the process of losing fat, they often look WORSE before they look better because areas around them shrink as they stay EXACTLY THE SAME.

This makes losing belly fat even more frustrating on top of the fact that the area is scientifically more stubborn!

Yup…I say scientifically more stubborn because the lack of blood flow and the breakdown of alpha and beta fat cells in the area, make this area very hard to lose from. 

Not to mention changing hormones levels can impact where we store fat, causing us to gain more around our middles!

So all in all…belly fat is annoyingly challenging to lose and while it’s the first place we gain, will be the LAST place we lose from. 

That’s why I wanted to share 5 golden rules to help you lose belly fat.

I call them “golden rules” because these aren’t the shiny object, magic pill, quick fixes we get distracted by…

They’re the basics we need to go back to. The foundation off of which our healthy lifestyle is built.

Because too often the longer we’ve been working to see results, the more advanced and knowledgeable we even are, the more we get distracted by new things and details that only take us away from a focus on the fundamentals.

1% deviations in our habits add up. And 1% deviations can make all the difference in where you end up.

1% off in your heading on a flight from New York to Japan lands you smack in the middle of the ocean drowning.

So let’s refocus on these 5 golden rules to lose that belly fat…

Starting with our mindset.

And while some of you may groan at this or consider clicking back because you just want to be told WHAT to do, some magic tactic…Pause. And don’t/

This desire to just DO without reflecting on your mindset or attitude is why you’re stuck. 

You’re stuck constantly trying to find an easy fix. Some magic program. 

You’re stuck forcing yourself into habits you can’t maintain long term so ultimately give up on because they just aren’t sustainable. 

And this is why you lose the weight only to regain it. It’s why you feel like you’ll just never lose the belly fat.

Don’t repeat this cycle…

This is why Golden Rule #1 is Ditch the all or nothing attitude.

We get super motivated…we see a picture we don’t like of our midsection or have that beach vacation coming up.

So we go all in. 

We make a bazillion and one changes.

And then when the effort doesn’t feel worth the outcome, when we don’t see results fast enough…

We quit.

Or maybe the changes just even feel so overwhelming we never actually get started.

We don’t feel it is worth it to do something.

But A. Something is better than nothing.

And B. We have to make changes that build if we want to create something we can do consistently.

Because not only do we get good at what we consistently do….

We ARE what we consistently do.

Your current situation is a result of the habits you do daily.

So in order to get leaner and stay leaner, we need to create habits and changes we can repeat consistently day in and day out.

While not all changes will be easy, especially to start, we need to ditch this all or nothing mindset and instead focus on what we can do today to build.

And then even own that at times, less is more!

We can’t out exercise or out diet time.

Trying to is what leads to that feeling that the effort just isn’t worth it.

Not to mention, you can’t see true fat loss any faster by trying to train for longer or eat less. 

These practices honestly only lead to worse results and burnout.

Which leads me to Golden Rule #2: Macros matter most

You can’t out exercise your diet and you can’t out diet time but just cutting your calories lower.

Honestly we often need to go less extreme with the calorie deficit and eat more to fuel our muscle.

Because while calories in vs calories out matters for WEIGHT LOSS,  macros matter if you want to truly focus on FAT LOSS and retain that amazing magical and metabolically beneficial muscle.

If you think I’m about to now tell you that protein is key, you’d be right.

Especially the leaner we are, and the more we want to lose those last few pounds, the more we need to avoid a more extreme calorie deficit and focus on protein. 

This is where having 40% of your calories or even slightly more coming from protein is key.

Because protein will protect your lean muscle and actually cause you to expend more energy to digest it.

Now…as important as protein is, we can’t demonize other macros.

Fats don’t make you fat. And carbs don’t make you gain belly fat either.

Extreme restriction of either is actually holding you back from losing that stubborn belly fat, and putting you at greater risk to regain the weight you lost faster than you lost it!

Healthy fats are the building blocks of hormones, especially sex hormones like estrogen, progesterone, and testosterone. They also help regulate inflammation and keep cortisol (a stress hormone) levels in check.

And carbs play a critical role in thyroid function, providing glucose for energy and regulating cortisol levels. Eating enough carbs helps balance insulin and cortisol, providing your body wtih the energy it needs without spiking stress hormone levels.

So focus on tracking your macros and, while keeping protein high, cycle higher or lower carb over the weeks and months to create balance!

Now, as much as I am a huge advocate of including foods you love and not demonizing any foods, and I practice what I preach, I also know the importance of focusing 80% of my diet on whole, natural foods.

Because the quality of our food has an impact! 

That’s why Golden Rule #3 is Focus on quality fuel.

Not only are whole natural foods more micronutrient dense, providing the vitamins and minerals we all know we need for our body to function well and recover quickly, but they also often make the weight loss process easier for 3 other big reasons…

1. They have a higher thermic effect, meaning we burn more calories at rest to digest them over processed foods.

2. They are often less calorically dense and more nutrient dense, meaning we can eat larger volumes of them to make us actually feel fuller and more satisfied even while in a deficit.

3. Whole natural foods promote optimal gut health, containing fiber and pre and probiotics, among other nutrients, that are essential to a balanced gut bacteria. And a healthy gut is key for fat loss as it improves fat metabolism and our metabolic rate overall!

So while you want to work in foods you love to create something you can be consistent with, as the second we feel restricted we often find our willpower and motivation fading very quickly, we also want to recognize that this focus on whole natural foods will improve our results.

And we need our body functioning optimally to embrace losing that hard to lose fat while allowing us to train intensely.

Especially with being in a deficit to lose, we want to be conscious we aren’t creating nutrient deficiencies so pay attention to eating that rainbow.

And then don’t forget to focus on fiber! 

Fiber will help you keep your gut healthy which can often pay off more than we realize in reducing inflammation and bloat that causes us not to see the ab definition we want!

For fiber, focus on 25g for women (or 21g if you’re 50+) or 38g for men (or 30g if you’re 50+) is the fiber intake you want to shoot for!

While diet is key for fat loss, the best results happen when your diet and workouts work together.

And so often we adjust our diet, lose weight, but never truly see the definition we truly want.

This is because we so often turn to more cardio in our workouts.

Instead we need to follow Golden Rule #4 and remember that muscle is magical.

We need to focus our workouts on building muscle and strength. 

Because muscle is not only how we stay functionally strong till our final day on this planet, it is really the secret to overall health and looking more defined.

Less muscle means we look softer even when we’re thin. 

Not to mention, muscle keeps our metabolic rate higher, helps keep our blood sugar levels more balanced, promotes optimal hormonal levels and even better recovery.

More muscle means we will maintain better body recomp!

Yet so often we do actually sabotage our own results by turning even our strength workouts into cardio sessions.

We do this by trying to get out of breath, feel worked in our sessions and cut out rest.

Instead we need to focus on feeling the muscles truly be worked and having a purpose for everything we include.

Whether you train at home or at a gym, you can challenge yourself to build strength and muscle.

The key is truly creating that challenge in our training. And the more advanced you are, the more you have to seek ways outside of just adding weight to really push that progression.

Use different training designs, combining rep ranges and compound and isolation moves.

Use different tempos. 

Vary the types of moves you include and how you break up the areas worked in workouts.

But find ways to challenge yourself and your muscles, not just make you feel sweaty and out of breath!

Now that I just said to focus on strength over cardio, there is one form of cardio that is honestly super essential when our focus is fat loss and especially losing belly fat.

And that’s why Golden Rule #5 is To Walk Daily. 

Go on a casual walk for even just 15-20 minutes every.single.day.

You’ll be amazed at how much this movement helps you see better results faster without stressing your body or mind any more.

Not only is the non-stressful movement helpful to the fat loss process, especially even timed after a meal to help with digestion or after a workout where you worked your core to utilize more of the fatty acids mobilized in your training…

But it is so good to help you change patterns that may lead to mindless eating or eating out of stress.

Instead of lazing on the couch mindlessly eating at night or going to the cabinet for those mini candy bars after a stressful day at work, go for a walk.

Break those habits by swapping in MOVEMENT!

You’re not only changing behaviors to help yourself stay consistent, but you’re burning more calories in a non-stressful way for your body!

Plus, you can use this activity to spend time with friends and family and destress! 

And lowering our stress levels can help us lose fat more easily and even recover faster to be able to push hard in our training sessions.

But I’ll tell you, adding in walking was super key for me even personally to see the fat loss I wanted and maintaining those results long term!

Now the final tip I want to leave you with, that isn’t a golden rule, but something I think is so key…

Measure progress by tracking your habit consistency.

I mention this as UBER important for 3 big reasons so you don’t sabotage yourself and quit on habits that WILL work if you give them long enough…

#1: True body recomp and fat loss is slow. Painfully slow. And the scale may NOT change.

And you’re going to have to stick with it when the scale and measurements aren’t changing. 

Because those last few pounds you feel you have to lose, may not be lost on the scale while fat is. 

And that’s because you’re not losing muscle or even managing to gain it through a small deficit and protein focus!

If you try to make the scale change quicker or get caught up in your goal weight, you’re going to ultimately do diet and training practices that cause you to lose muscle, not fat and still have that stubborn belly fat.

#2: Areas will look worse before they look better.

Progress photos are key. But you’re going to look at your belly fat or the areas you want to change and they’ll be changing last. They’ll even look bigger as you lose off of other places first.

So if you use photos, you need to also acknowledge the changes in these other places.

#3: Your workouts may at times suffer.

I love lifting heavy. I hate when I don’t feel super strong or see improvements in performance goals.

But I’m aware that during a mini cut or fat loss phase, my performance goals may take a backseat.

So only measuring progress to help you stay consistent with your gym performance may make you want to give up.

Don’t!

In the fat loss process, to get past a stick point you have and to reach that leanness level you’ve never achieved before, you do need a calorie deficit.

This can mean our gym sessions aren’t always PR setting workouts. So we need to be mindful of this fact when setting gym goals so you don’t give up on training sessions that are working!

But this is why celebrating those habit wins, the hitting of your macros, the focus on fiber or micros, the consistency that weekly training schedule, the daily walks…are all so key to celebrate!

Because we have to find ways to help ourselves STAY CONSISTENT past the point we want to quit if we want to reach a new goal!

Dial in your diet with a clear system that meets you were you are to truly build around YOUR needs and goals and lifestyle.

--> Learn More About My 1:1 Coaching

Every January, we tell ourselves, this is the year.

We slash calories, pile on hours of cardio, and try to lose weight as fast as humanly possible.

But if that approach actually worked, why are we starting over year after year?

If you want to truly master your physique in 2026, it’s time to stop trying to lose weight and start trying to build a body.

Here’s exactly how to do it—without burnout, plateaus, or constant restarts.

Weight Loss vs. Fat Loss: Why Faster Isn’t Better

Trying to lose weight as quickly as possible on the scale is very different from actually losing fat.

When we chase rapid weight loss, we often slash calories too aggressively and try to out-exercise a poor nutrition plan.

While the scale may move, the weight lost isn’t just fat—it’s also muscle.

This approach can trigger metabolic adaptations and hormonal changes that leave us looking softer, not leaner.

If you’ve ever thought, “It’s harder to lose weight now than it used to be,” it may have less to do with age and more to do with past dieting strategies that worked against you.

The goal isn’t just to be lighter. The goal is better body composition.

The Foundation: Nutrition That Supports Fat Loss and Muscle

You can’t out-train a poor diet.

If you want the best and fastest fat loss results possible, your nutrition needs to support your training, not fight against it.

1. Create a Smaller Calorie Deficit

It’s tempting to do more—eat less, train harder, and push faster results.

But aggressive calorie deficits backfire, especially the closer you get to your goal.

They increase hunger, mood swings, muscle loss, hormonal disruption, and metabolic slowdown.

A smaller, sustainable deficit allows you to lose fat while preserving muscle—and actually stick with the plan.

2. Prioritize Protein

While calories matter, protein changes everything.

Increasing protein intake has been shown to improve fat loss results, even during a calorie surplus, and helps preserve or even build muscle during a deficit.

Protein increases satiety, boosts energy expenditure through its thermic effect, and supports better body recomposition.

Adding protein won’t make you bulky—it may be exactly what helps you look leaner.

What This Looks Like in Real Life

When cutting, cycling macronutrient ratios every one to two weeks can be effective.

A common approach is a 40/30/30 split—40% protein, 30% carbs, 30% fat—within a calorie range of about 1,600–1,700 calories.

This typically equates to:

• 160–170 grams of protein

• 120–128 grams of carbohydrates

• 53–57 grams of fat

Keeping meals simple and repeating them throughout the week makes planning and grocery shopping easier.

Research suggests that excessive variety can actually promote overeating, while consistency supports adherence.

Including a few planned restaurant meals can also help you stay on track when life gets busy.

Meal Timing: What Actually Matters

There’s no magical meal timing strategy for fat loss. Six meals a day and intermittent fasting can both work—but only if they fit your schedule.

If you train early in the morning, fasting until the afternoon may hurt performance.

If you prefer sleeping in, forcing breakfast can lead to overeating later. Fuel based on your lifestyle.

A flexible approach works best: eat when hungry, fuel workouts appropriately, and focus on total daily intake.

Caffeine—especially from coffee—can enhance both cardio and strength performance and modestly increase fat loss through thermogenesis and fat oxidation.

For many, it’s the only pre-workout needed.

Structuring Meals for Performance and Recovery

Post-workout nutrition matters for recovery and muscle preservation.

Pairing fast-digesting protein with carbohydrates helps replenish glycogen and support muscle protein synthesis.

Simple, balanced meals—like oatmeal with whey protein and berries—are effective, filling, and easy to prepare.

Throughout the day, prioritizing lean proteins, whole-food carbs, healthy fats, and micronutrient-rich foods supports both performance and long-term results.

Including fish like salmon adds valuable nutrients such as vitamin D, B12, iodine, and selenium.

And yes—dessert can (and should) be included. Sustainability matters. Planning dessert into your macros can help prevent restriction-driven rebound eating.

Eating at night doesn’t cause fat gain if your overall calories and macros are on point.

Training for Fat Loss Without Losing Muscle

You can eat perfectly, but if your training doesn’t send the right signals, you’ll still lose muscle.

To look lean, you need to preserve—or even build—muscle while losing fat.

Too often, fat loss training shifts toward excessive cardio at the expense of strength.

While this can cause quick scale changes, it also leads to plateaus, softness, burnout, and rebound weight gain.

Here are five training strategies to help accelerate fat loss while maintaining lean muscle.

1. Use Rest-Pause Training

When progress stalls—especially in a calorie deficit—rest-pause sets can help you push progression without increasing load.

Perform reps to near failure, rest 15–30 seconds, then continue with the same weight for additional reps.

This allows you to maintain intensity and quality when energy is lower.

2. Manipulate Range of Motion

Progression isn’t just about adding weight. Increasing range of motion can improve mobility, strength, and muscle activation.

Partial reps and pulses can also increase time under tension and fatigue targeted muscles more effectively.

Combining full-range movements with partials helps maximize stimulus without excessive volume.

3. Use Pre-Fatigue Strategically

Isolation exercises performed before compound lifts can help stubborn muscles work closer to failure with lighter loads.

For example, leg extensions before squats can dramatically increase quad activation.

This approach is especially helpful during fat loss phases when recovery capacity is lower.

4. Favor Weekly Training Frequency

Instead of cramming excessive volume into one session, spread it across the week.

Training stubborn muscle groups two to three times weekly allows higher quality effort and better recovery.

You’ll get more out of fewer exercises performed with intention.

5. Don’t Skip Rest

Recovery is not optional.

Muscles rebuild during rest, not during workouts.

Skipping rest between sets turns strength training into cardio and compromises progression.

Allow adequate rest between sets and sessions to lift heavier, maintain performance, and avoid burnout.

The Big Picture

The faster you chase weight loss on the scale, the less you focus on true body recomposition.

As frustrating as it sounds, slow and steady wins—especially when muscle preservation is the goal.

Muscle is key to metabolic health and looking lean as you lose fat. The best results come from intentional training, smart nutrition, and consistency.

Let 2026 be the year you stop restarting. Build a body instead of chasing the scale—and everything changes.

--> Download The Recomp Guide

Can you still build serious muscle, increase bone density, and lift weights in your 40s, 50s, 60s, and beyond? A neurosurgeon says YES.

In this powerful episode, I sit down with neurosurgeon and spine specialist Dr. Betsy Grunch to crush the biggest myth about aging: that decline is inevitable. You might have seen Dr. Grunch recently on the Mel Robbins Show. In this episode she shares her expert perspective on why strength training is vital for long-term health, spinal support, and preventing injuries.

We discuss:

• The essential connection between muscle and bone density (especially for women).

• How to pivot after injury and the myth that pain equals damage.

• The “1% changes” you can make to protect your energy and time.

• shifting from reactive to proactive health habits.

• Why rest is non-negotiable and how to set better boundaries.

Dr. Grunch is truly redefining what “strong” means...it’s about flexibility, consistency, and owning your journey as the CEO of your own body. Tune in for the advice you need to feel empowered at any age!

Connect with Dr. Grunch on social media: @ladyspinedoc

And look — yes…diet is key.

I’m not here to argue with science.

Calories and macros matter.

But here’s the part no one talks about:

Your diet determines WHETHER you lose weight.

Your training determines WHAT you lose.

And that’s a big difference.

Because when most people want to lose fat?

They default to cardio.

They think, “Oh, I want faster results…let me add 20 more minutes on the treadmill.”

Or even, “Let me do TWO cardio sessions today.”

But this is actually sabotaging us.

You can actually see BETTER — noticeably better — fat-loss results by dialing in your strength training, not piling on more cardio.

So today, I’m giving you five powerful tips to get BETTER fat-loss results from your strength workouts.

But first…Let’s talk about why strength training is the unsung hero of fat loss.

Because…you can lose weight without working out.

Sit perfectly still, reduce calories, the scale will move.

But you won’t look leaner.

You’ll look… smaller. Softer.

Because you’re not just losing fat — you’re losing muscle.

Here’s the kicker: When you drop calories, your body adapts.

Not because it hates you — because it’s designed for survival.

Your metabolism slows down. Your energy output decreases. Your hormones shift to preserve fuel.

Your body basically goes, “Cool, we’re starving? I’ll get REALLY efficient.”

That “efficiency” is NOT helpful for fat loss.

Muscle is the tissue that pushes back.

Muscle says, “Nope. We’re keeping metabolic rate UP.”

This is why people who diet without lifting see fast results at first…and then hit a brick wall.

But strength training fights those adaptations.

It improves hormone profiles. Improves insulin sensitivity. Raises metabolic rate. Builds and preserves lean muscle.

Let me give you a quick example:

I had a client walking 20,000 steps a day.

Cardio like it was her part-time job.

She was frustrated her body wasn’t changing.

We added strength training three times a week.

Nothing extreme.

And in 8 weeks?

Her waist dropped more than it had in the previous YEAR.

Her calories stayed the same.

Her steps stayed the same.

The only difference?

Muscle.

Muscle is metabolically costly.

It’s like having a little team of workers clocked in 24/7 burning calories — even when you’re sitting on the couch watching horribly amazing chick flicks and reality TV.

If you want to LOOK leaner, MOVE better, and KEEP fat off, then strength training is your best friend.

There’s another piece of the puzzle most people never think about:

energy partitioning — basically how your body decides what to burn.

You can eat in a deficit all day long…But whether your body burns fat or muscle in that deficit depends heavily on your training stimulus.

If you’re doing tons of cardio, your body becomes more efficient at endurance work.

And “efficient” sounds good…But in this case?

Efficiency means your body tries to get rid of metabolically expensive tissue — like muscle — to make that cardio easier as weird as that sounds.

It’s trying to help you by making you lighter, smaller, and less costly to move.

Not leaner.

Strength training flips that script with a very clear message: “Hey — I need this muscle. Keep it. Build it. Protect it.”

So when you're in a deficit, your body is far more likely to burn fat, not muscle.

This is why two people can eat the same calories…

Weigh the same…

Lose the same amount of weight…

…and yet one looks dramatically more defined and leaner.

Different training stimulus. Different partitioning. Different results.

Now let’s get into the five tips to help you make your strength workouts pay off so you can see better fat loss faster…

Tip #1 - Build Your Workouts Around Big Lifts

Focus on compound moves.

Compound movements are your heavy hitters:

Squats, deadlifts, bench press, rows, pull ups, lunges…

They let you move heavier loads, recruit more muscles, and create more mechanical tension — the NUMBER ONE driver of muscle growth.

Most people think compound moves are just good because they burn more calories.

And yes, they do.

But here’s the empowering truth: Compound lifts build the muscle that changes your metabolism long-term.

Cardio burns calories today.

Strength training increases what you burn every day after.

So anchor every workout with 2–3 compound lifts.

These are your “make it count” movements.

TIP #2 — Stop Training Body Parts. Start Training the SYSTEM.

Body part splits are amazing for bodybuilders.

But they’re not ideal for people with real lives and real schedules…

Busy people who want fat loss, muscle retention, and better metabolic health without living in the gym.

Instead of:
“Chest day, back day, leg day…”

Think:
Full-body, hemisphere or anterior–posterior splits

This lets you train muscles multiple times a week with enough volume to see better muscle gains with a busy schedule.

Working big muscle groups more frequently also creates stronger metabolic and hormonal signals — the kind that help your body better mobilize fat while holding onto muscle.

Work the system. Not the individual parts.

TIP #3 — Stop Doing One Lift at a Time

Use fewer single-lift workout designs.

Heavy single exercises with long rest periods between rounds have their place.

But if your goal is fat loss + muscle retention AND you’ve got a busy schedule?

You need smarter, more efficient programming.

That’s where supersets, trisets, circuits all come into play!

Alternate muscle groups worked back to back in supersets.

Use timed circuits to create a great training density.

This isn’t about turning strength into cardio.

It’s about challenging your muscles AND keeping your body working at a level that boosts your metabolic response while not wasting time.

This taps into what I call the cardio-strength continuum — that sweet spot where you get the metabolic and health benefits of cardio while still building muscle.

More work per minute =
More metabolic stress =
More hypertrophy stimulus =
More calories burned after you’re done.

Alternate muscle groups, keep rest purposeful, and your workouts instantly become more efficient and effective for not just fat loss but your overall health as well!

TIP #4 — Muscle Growth Isn’t Just Load — It’s Stimulus.

Mix up the tools you use.

People get stubborn here.

They think: “Heavier is always better.”

“If I’m not sore, it didn’t work.”

“If I’m not adding weight, I’m failing.”

Not true.

Muscle grows from three key drivers:

Mechanical tension
Metabolic stress
Muscle tissue damage

You don’t need all three at max every workout or every week.

And soreness is NOT a sign of success.

Mix up your tools and training techniques…

Use bands, dumbbells, cables, kettlebells, or even your own bodyweight.

Vary tempos, ranges of motion and even postures or positions for movements.

These shift how we’re working muscles and even what aspect of muscles get worked.

They keep training fun.

They help you target stubborn areas.

They create progression through the same but different.

They help us build muscle even as an experience lifter where we aren’t going to see the same gains from weights alone.

Now before tip #5 I want to go over 5 myths that can hold us back from fully embracing the importance of strength training to lean down…

Myth #1: Lifting makes you bulky.

No — lifting doesn’t make you bulky.

Inconsistent eating, poor recovery, and unstructured programming create the look people fear.

Building actual muscle takes:

progressive overload
enough protein
enough calories

YEARS of consistent lifting…

Most women struggle to eat enough to even maximize muscle growth in the first place.

And what most people call “bulk”?

Is usually just bloat, inflammation from new training, or fat sitting on top hiding our hard earned muscle.

When you build muscle intentionally, you get shape, curve, and definition — not bulk.

Myth #2: If I’m not sore, nothing happened.

Soreness doesn’t measure intensity — it measures novelty.

Constantly doing something new? You’ll constantly be sore.

And you’ll be sabotaging your own progression.

In fact, the people who make the best progress?

Are often rarely sore.

Because they’re training with repeatable, progressive structure.

And their fueling to fully recover and rebuild.

Soreness is an inflammation signal, not a “good workout” signal.

Consistent stimulus builds muscle.

Random soreness builds…frustration.

Myth #3: If the scale isn’t dropping, nothing is working.

The scale measures body weight — not body composition.

And fat loss is a composition change.

If you’re training properly, you might:

drop inches
look tighter
feel stronger
see definition
have better energy
sleep better

…all while the scale barely moves.

Because recomposition is happening:

losing fat while gaining or preserving muscle.

Your body is changing — the scale just isn’t the right tool to measure that change.

Measurements, photos, strength increases, how your clothes fit?

THOSE tell you the real story.

Myth #4: Heavier is always better.

Heavier is one way to progress — but not the only one as I mention with tip #4.

And sometimes it’s not even the best one.

Muscle responds to tension, and you can increase tension through:

slowing tempo
longer eccentrics
pauses in weak ranges of motion
unilateral work
extended ranges of motion
mechanical drop sets
Pre-fatigue exercises
Post-exhaust training

If you only chase load, you miss the nuance of training — and you eventually hit strength ceilings.

When you chase stimulus instead of ego, muscles grow faster, look better, and stay healthier.

Myth #5: Cardio is the best way to burn fat.

Look — steady-state cardio is not the villain.

If you love your long runs or rides? Keep them! Enjoying movement matters.

You just need to understand the trade-off when body recomp is the goal.

Steady-state cardio burns calories during the workout — and that’s it.

That’s the headline.

Strength training does far more.

It:
increases your resting metabolic rate
improves insulin sensitivity
preserves muscle in a deficit
increases fat oxidation
improves metabolic signaling
raises energy expenditure long AFTER you’re done

So yes — run, ride, hike, swim… all great.

But if you’re not seeing the physique changes you want?
Dialing back mileage can make room for the training that actually moves the needle.

Alright — now let’s talk about the part almost everyone skips… and the final key tip.

TIP #5 — Your Warm-Up Is Your Cheat Code.

You might be thinking, “Wait… for fat loss I need to focus on my warm-up?”

YUP.

Especially the activation portion.

This step is unsexy, but it’s the difference between: “I kinda felt that workout…” and “Wow — everything was firing exactly where it should be.”

Activation improves:

muscle recruitment
the mind-body connection
Stability
range of motion
hypertrophy potential

If you can’t FEEL the right muscle working, you won’t GROW it — period.

Think of activation as flipping the “on” switch for the muscles you're about to use.

And it doesn’t need to be long.

Just 1–2 minutes after your foam rolling and dynamic stretching is enough to prime your body for better results.

Use 1–3 isolation-type movements for 15–25 reps, one round through.

It’s simple — and it works.

Now…one final warning…

When you’re stuck, it’s tempting to think: “I’ll just do MORE.”

More cardio. Longer workouts. More volume. More everything.

But “more” can absolutely backfire.

It leads to:

Burnout
slower recovery
increased muscle loss
metabolic adaptation
and wasted effort disguised as hustle

All of this slows fat loss — even while you’re working harder.

The solution isn’t “more.”

It’s better strategy.

Let strength training and nutrition drive fat loss.

Let cardio support conditioning — not replace the real work.

Your fat loss results don’t come from doing more — they come from doing what actually WORKS.

You don’t need hours in the gym.

You don’t need punishment-style workouts.

You don’t need to chase exhaustion.

You need purpose. You need structure. You need intention.

Strength training builds the muscle that keeps your metabolism higher.

It shapes your physique.

It protects your joints, your hormones, your long-term health.

When you lift with intention, you’re not just changing your body for a moment — you’re building a foundation for life.

So use these five tips.

Train smarter.

Train intentionally.

And build the muscle that burns the fat that builds the confidence that changes EVERYTHING.

For workouts to help you rock that recomp, join Dynamic Strength:

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You’re training hard, but are you getting stronger? The secret to unlocking your real strength and finally breaking through plateaus isn’t more weight or faster reps...it’s slowing down, ditching your ego, and mastering the most important 1% fix in your life: your breath.

In this powerful interview, I sit down with Dr. Jen, a physical therapist and movement expert, to redefine what “strong” actually means. We dive into the surprising truth that adaptation (modifying movements) actually makes training harder, why asking for help is a sign of true strength, and how a simple, 2-minute intentional breathing ritual can immediately reduce pain, relieve tension, and reset your core.

Stop chasing quick fixes and learn how to build long-term, sustainable strength by tuning into your body.

Key Takeaways:

• How to really define strength...it’s perseverance, not just your max lift.

• Why slowing down is the “unsexiest secret” to lasting results and avoiding injury.

• The truth about modification: adapting a movement to meet your body makes it more efficient, not easier.

• Dr. Jen’s 2-Minute Core Reset using intentional ribcage breathing.

• The biggest myths in the fitness and rehab world that are holding you back.

Feel like you’re doing everything right.

You’re showing up consistently.

You’re pushing yourself....following a solid program...

And yet...your strength hasn’t moved.

Your muscle gains feel stalled.

And every workout feels harder, but not more effective.

Here’s the frustrating truth most people don’t want to hear:

Your workouts haven’t stopped working because you’re lazy. They stop working because the way you’re applying effort hasn’t changed.

When progress slows, most people try to add volume, train longer, and push closer to failure every single set. But that’s actually the exact opposite of what usually fixes plateaus.

What actually does work is changing how stress is applied, how fatigue is managed, and how muscles are challenged over time.

And in this video, I want to walk you through the 3 training techniques that do exactly that - without you needing to train more days, add junk volume, or beat your body into the ground.

Why Workouts Stop Working: Straight Sets

The first reason workouts stop working is that straight sets limit the amount of quality work we can do.

You hit a point where you can’t add weight. You can’t add reps. And pushing harder just results in sloppy reps.

That’s where this amazing training technique—cluster sets—comes in handy.

Too often, we don’t consider our rep and set scheme as an opportunity for progression, but they are.

Cluster sets are a form of rest-pause training. Rest-pause training is a technique that allows you to use very short rest periods or pauses to ultimately lift more weight for quality reps.

With cluster sets, you’ll break down a traditional set of reps into mini sets with brief pauses between them. Each mini set will be two to three reps, with 10 to 30 seconds of rest between each mini set.

You’ll perform these mini sets with pauses until all 10 reps are complete, and then you’ll take your usual full rest between sets.

Doing 10 reps this way allows you to use a heavier weight for all 10 reps.

Cluster sets allow you to work muscles closer to failure while avoiding the fatigue that can impact rep quality when reps are done straight in a row. The rest isn’t long enough for your body to fully recover, but it is enough to allow you to use heavier loads.

This leads to more muscle fiber recruitment, which drives muscle growth.

Because you won’t fatigue as fast as you would with straight sets, you can use heavier weights for longer. This helps you perform more volume in the hypertrophy rep range.

Weight plus volume is what truly drives muscle growth and strength gains.

So, cluster sets solve one major problem: they let you keep lifting heavier without your form breaking down.

Why Weight Isn’t Always the Problem

But there’s another reason workouts stop working.

Sometimes the issue isn’t weight—it’s that the muscle never actually gets fully fatigued across different rep ranges.

That’s where the second fix comes in.

The magic of this method is the diversity of training techniques it combines and uses to your advantage.

So, what is the 6-12-25 method?

The 6-12-25 is shorthand for the reps you perform across three different movements, all working the same area of the body. These three moves progress from more compound to more isolated, honing in more and more on a single muscle to fully fatigue it.

The first move should be a super-heavy compound lift that you can only perform for six reps.

The second move should be another compound lift, but more of an accessory movement for the same muscle group, performed for 12 reps with the selected weight.

The third move is done for 25 reps and should be an isolation exercise that creates a strong pump and burn, fully fatiguing the muscle group already worked by the first two compound moves.

After completing all three moves back to back, you’ll rest 90 seconds to three minutes before repeating the series.

This method is so effective because it combines three traditional rep ranges—maximal strength, hypertrophy, and strength endurance—along with both compound and isolation movements.

By moving from compound to isolation exercises as reps increase, you target the muscle more precisely and work it closer to full fatigue and true failure.

The training density this method creates leads to massive lactic acid spikes and increased growth hormone production, which is why it works so well. It’s also why this method can lead not only to impressive muscle gains, but improved fat loss results as well.

The Final Fix: Intelligent Programming

Here’s the key thing to understand.

Both of these techniques work—but they don’t work all the time.

Your workouts stop working when you use the same tool for too long, in the same way.

Which brings us to the final fix—the one that determines whether any technique actually delivers results.

Take a realistic look at your schedule and lifestyle. How many days a week do you have to train?

If it’s three to four days per week, you might design more full-body workouts or anterior/posterior splits. You might include a series focused on back and biceps with glutes and hamstrings on one day, and another day that targets chest, shoulders, triceps, and legs—specifically quads.

If you have five to six training days available, you may use a more hemisphere-style split, targeting lower body in one workout and upper body in another.

So, if your workouts have stopped working, it’s not because you need more motivation.

It’s because you need smarter fatigue management, better use of rep ranges, and a progression strategy that evolves with you.

Cluster sets help you lift heavier with quality.

6-12-25 helps you fully fatigue stubborn muscle groups.

Intelligent workout design determines when and why to use each tool.

Progress doesn’t come from doing more.

It comes from doing what your body needs next.

And once you understand that, your workouts start working again.

For workout progressions combining these techniques for more effecient results, join Dynamic Strength.

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Trust me… I understand that feeling.

I’ve said it. I’ve believed it. And for a long time, I used it as a perfectly reasonable explanation for skipping my own workouts.

Because it feels true.

Life is busy. Schedules get overloaded. And the exhaustion is real.

But here’s the empowering shift I want to offer: It’s not that you don’t have time.

It’s that no one ever taught you how to use the time you do have in a way that actually fits your real, chaotic, human life.

When you stop designing for “ideal” time and start designing for your real time…

Everything changes…

When I first opened the gym, I genuinely felt like I had zero time.

My days were packed.

Clients at 5 AM. Clients at lunch. Clients in the evening.

In between?

I was programming workouts, answering messages, managing the business, shooting videos, doing laundry, and squeezing in meals whenever I could.

By the time I finished my last class, the idea of doing my own workout didn’t just feel hard…it felt impossible.

And I truly believed I didn’t have time.

But looking back…my schedule isn’t any easier today.

I just had a belief that workouts only “counted” if they looked a certain way:

A full session. A perfect plan. Enough energy. The right setup.

And because I couldn’t meet those perfect conditions…I did nothing.

Yup. I was a coach that was struggling to push myself to train despite working in a gym.

That belief that my workouts had to hit some arbitrary standard of “perfect” to count?

It kept me stuck for YEARS.

The moment I stopped aiming for perfection and started aiming for possibility, everything changed.

And that’s exactly what I want YOU to realize today…that SOMETHING always beats NOTHING.

Before we jump into the tips to help you design for the time you have, you need to understand something:

You have three types of time available every single day.

1. Micro-Time

Tiny 1–5 minute pockets you don’t even register:

Waiting for coffee.

Waiting for a meeting to start. Heating up lunch.

2. Window-Time

10–20 minute openings that show up when something ends early or plans shift.

3. Anchor-Time

Planned, predictable time you schedule intentionally.

Most people ONLY build their fitness around anchor-time.

Which is why, the second life happens, motivation dies.

But when you leverage all three?

You unlock hours of movement without changing your schedule.

Now, let’s talk about how you can optimize these different types of time to train no matter what…

TIP 1: Don’t Sacrifice What You Enjoy — CONNECT IT

People think they need to choose between the things they enjoy and the things they “should” do.

Scrolling TikTok…Watching reality TV…Listening to podcasts…Reading books…We think we can’t have these guilty, or not so guilty, pleasures.

But you don’t have to sacrifice them. You simply need to pair them with movement at times.

Love TikTok? Scroll while you walk.

Reality TV? That’s your mobility work time.

Your favorite podcast? Perfect background for a strength session.

You’re not removing pleasure - you’re layering it with a habit that serves you.

That’s how movement becomes something you WANT to do…

One client of mine said:

“Cori, the only time I relax is watching Love Island.”

But she didn’t want to have to workout the entire show to start.

So we turned that into her mobility routine.

During commercials, she did foam rolling, stretching or activation.

One month later? Better mobility.

More consistency. Same amount of relaxation.

We used those little micro-times to get her moving.

Eventually, she started making the show her anchor time to get in her cardio!

But this only happened because movement didn’t compete with her life - it integrated into it.

TIP 2: Use Stolen Moments - Include Movement Snacks

If a full workout feels overwhelming?

Shrink the target.

Because five minutes?

It counts.

In-between Zoom calls → 10 push ups.

Refilling water → light stretching.

Waiting for dinner → 10 squats.

During ads → plank holds.

These tiny actions create momentum.

This is the way you make micro-time and window-time work for you!

You didn’t even disrupt your day.

You just used the unused minutes - the minutes that often get wasted!

And you’ll be amazed by how much that window-time, those 10-20 minute blocks especially can add up.

Setting even a timer for a 5 minute circuit through 3-4 moves can be a full body workout.

A “something” that adds up when you otherwise wouldn’t have the time!

TIP 3: Focus on Frequency First

If consistency is the goal?

You’ve got to own your schedule and focus on what you can do no matter what life throws at you.

Start with short daily sessions - just even 10 to 15 minutes.

Daily frequency builds rhythm. Rhythm builds habits. Habits build discipline.

And discipline leads to results.

Short daily sessions create the “I’m someone who works out” feeling far faster than two long workouts a week.

Once you have the rhythm, then you can lengthen a couple days and let others shift into recovery.

This is how that anchor time you’re committing to your training starts to grow.

Once you start to see the time you actually have, you want to make every minute matter.

Here’s how…First, set a timer for your training.

Boundaries create freedom

When workouts feel vague and you’re unsure of how long you need, your brain hesitates.

When they have boundaries, you take action.

So when you time your workouts, you know exactly how long you need.

Timers remove the mental load. You just show up and follow the clock.

Then train movement patterns, not just movements.

Don’t think in exercises.

Think in MOVEMENT PATTERNS.

If time is limited, the most powerful shift you can make is to focus on training patterns that your body uses in real life.

There are about six key patterns:

• Squat

• Hinge

• Push

• Pull

• Lunge

• Carry/Core

When you train patterns, your body becomes stronger, more resilient, and more efficient in EVERYTHING you do:

• carrying groceries

• getting off the floor

• walking upstairs

• playing with kids

• lifting things overhead

And training patterns automatically means you’re using compound movements that deliver more results in less time with some flexibility to adjust your training based on the tools you have on hand.

So whether you can make it to the gym or you’re using 20 minutes to get in something quick at home, this focus on those fundamental patterns can help you keep your whole body strong while staying on track.

That’s not just efficient…that’s effective training.

Then be ready to push hard, but don’t go to failure.

Training to failure tanks your efficiency.

When you try to fail each and every round, you need longer rest.

Which can decrease your training volume - the exact thing you need to maximize when fitting in a quick routine.

If you’re timing your circuit and trying to get in as many rounds as possible to a 15 minute series, stop a few reps before failure. Move on to the next exercise working a different muscle group.

Keep the momentum high.

This helps you lift heavier, move better, and get more done in 5–10 minutes than most people often even do in an hour.

Because not only is something better than nothing for the momentum it creates, but if we design strategically for the time we actually have, we can build amazing results.

So while you may ideally love to train 6 days a week for 1 hour each session, if that doesn’t seem like a reality for your lifestyle?

Don’t set yourself up for failure.

Instead find the little pockets of time and opportunities that are there.

Make yourself WANT to do something because it feels DOABLE.

And a great way to do that is habit stacking.

This is a powerful strategy backed by behavioral science.

Habit stacking means attaching a small action to something you already do.

After brushing teeth → 1 minute stretching

After pouring coffee → 30 second plank

After closing laptop → 5-minute walk

Before shower → 10 lunges.

Your brain stops treating movement as optional and starts treating it as automatic.

Because often we make the excuse “I don’t have enough time” not because we need more willpower.

Or more motivation. Or even more discipline.

You just need small, consistent wins that shift your identity.

Every stretch between calls…Every walk as you watch reality TV…Every movement pattern-based circuit workout during that bonus 20 minutes because your appointment ended early…

They aren’t just workouts. They’re votes for the kind of person you’re becoming.

Someone who honors their health. Someone who follows through. Someone who makes time instead of waiting for it.

Identity drives behavior - and YOU get to write that identity through the actions you take.

You can’t change how many hours are in a day.

You can’t pause life.

And you can’t wait for perfect because that’s not life…

But you can use micro-time, window-time, and anchor-time.

You can integrate movement into things you enjoy. You can design efficient sessions using movement patterns. And you can build an identity that supports consistency.

Time isn’t your problem.

Your old belief about what’s “good enough” or what counts is.

And now?

You have a system that fits your REAL life.

Take one of these tips today, just one, and put it into action.

Your future self is going to be SO proud you did.

What’s one way you’ll better use your time to train today?

For workouts designed to work with real life, check out Dynamic Strength.

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And yet…so many people hit some imaginary age - 40, 50, 60 - and suddenly think, “Welp, that’s it. I’m old now. Better take it easy.”

We joke about it.

We say, “I’m too old for this” like it’s harmless.

We accept aches, stiffness, weakness, slowing down…as if aging is something that happens to us rather than something we shape with how we live.

But here’s the empowering truth:

Aging doesn’t make you fragile. Avoiding challenges does.

Your body doesn’t stop adapting because of age. It stops adapting because you stop asking it to.

And the moment you understand that? Everything changes.

Because no matter your age right now…you still have the power to define how you age from this point forward.

So let’s imagine something for a second…Imagine waking up and feeling capable.

Strong.
Balanced.
Mobile.
Energized.

Imagine trusting your body - not tiptoeing around it.

You don’t have to feel like the tinman or that old man in up getting out of bed!

And no, this isn’t nostalgia for your 20s.

This is what your body is STILL wired to do…if you keep giving it experiences that keep it alive, responsive, and resilient.

Aging doesn’t slam the door shut.

Habits do.
Avoidance does.
Fear does.

But habits can be changed.

Avoidance can be confronted.

Fear can be replaced with skill…

And it all starts with meeting ourselves where we are NOW to move forward.

The problem is… most people unintentionally sabotage their own strength.

Not because they’re lazy.

Not because they don’t care.

But because the myths around aging are so loud…they start to feel like facts.

And these myths lead to 3 predictable problems:

People pull back intensity thinking it’s safer…When intensity is what keeps strength alive.

People avoid certain movements thinking they’re dangerous…When avoiding them is what weakens the patterns.

People blame age for everything which steals their agency and their power.

So today, we’re digging into the 7 most common myths people believe when they decide they’ve hit the age they consider “old.”

And I’m not just telling you what the myth is…

I’m telling you where the myth came from, why it feels true, and why it’s holding you back.

Starting with MYTH 1: “I shouldn’t push myself too hard.”

This myth came from a very outdated medical model.

For decades, people were told that aging = fragility.

Doctors used to recommend rest for almost everything - back pain, knee pain, fatigue - not because rest helps, but because movement was misunderstood.

And because “not pushing yourself too hard” sounds responsible, it became a cultural norm.

But here’s what’s actually going on: Your muscles, brain, and bones stay strong through progressive challenges.

When you stop pushing yourself:

You lose muscle

You lose neural efficiency

You lose coordination

You burn fewer calories

Your joints tighten from less movement and your mobility declines…

Not because you’re old because your body adapts downward when you stop pushing it to grow and become stronger.

This myth feels safe and easy which is also why we “accept it”...

But it’s actually the most dangerous one of all.

If you want your body to stay strong, you have to give it a REASON to stay strong.

USE IT OR LOSE IT!

You’re not punishing it. Or getting ego in lifting more.

You’re just creating a consistent challenge for yourself meeting yourself where you are at RIGHT NOW.

MYTH 2: “That move is dangerous.”

This belief is everywhere.

I see it repeated all of the time on moves I share…

“Squats are bad for your knees.”

“That would break my back.” commented on a deadlift variation…

Or…“Talk about a shoulder killer” on an overhead press.

And then these thoughts are only further ingrained when we personally do a move only to have a little twinge or tweak.

We think, “Oh no! This move must be too much for my old body. Better stop doing it!”

But here’s the truth: The move isn’t dangerous.

Doing a move you haven’t practiced…

A move you haven’t earned…

A move that doesn’t match YOUR needs and goals is.

Humans lose movement patterns the same way we lose languages we stop speaking.

If you stop practicing a movement:

• The neural pattern dims

• Stabilizer timing declines

• Mobility becomes restricted with inactivity

• And skill and coordination drop fast

It’s not the movement. It’s the lack of movement.

Training is the safest environment to practice these patterns intentionally, with control, before you need them in real life - where the loads are unpredictable.

This myth came from fear...not fact.

And the less you practice the movement, the more dangerous it actually becomes in daily life.

MYTH 3: “I shouldn’t lift heavy.”

This belief came from two places:

For decades, gyms were dominated by bodybuilding culture, which made heavier lifts feel intimidating or “not for beginners.”

Early exercise research rarely included adults over 50, so heavier loading simply wasn’t studied in them.

Caution filled the gap where evidence was missing.

But once researchers did study heavy lifting in older adults, the results flipped the script.

Heavy, progressive resistance training is one of the BEST things you can do for:

• Bone density

• Tendon and connective tissue resilience

• Fall prevention and balance

• Lean muscle retention

• Neural drive and power (aka coordination and reaction times)

• Metabolic health

• Overall strength and longevity

And here’s the part most people get wrong: “Heavy” doesn’t mean reckless. It doesn’t mean maxing out.

It means lifting weights you’ve earned, weights that challenge you enough to stimulate real adaptation.

If anything, the older you get, the more essential progressive loading becomes.

No weight should ever feel light. It should match your abilities, goals and reps and sets assigned.

MYTH 4: “I have health issues, so I shouldn’t train hard.”

This myth feels logical.

If something feels off…shouldn’t you be careful?

Yes.

But careful doesn’t mean inactive.

Many health issues people fear - inflammation, joint pain, high blood pressure, cognitive decline, osteoporosis - ALL improve with strength training.

Why?

Because muscle isn’t just tissue.

It’s metabolic, hormonal, and neurological medicine.

The idea that you should stop training because of health concerns is rooted in fear and a lack of guidance — not physiology.

You don’t stop training.

You train smarter, with modifications.

You train AROUND the issue, not away from it.

Movement heals what inactivity magnifies.

And if it feels hard to start? Keep going.

Regress to progress but realize you’ve got to get moving to feel your best!

MYTH 5: “Awkward moves aren’t for me.”

This myth comes from something subtle: Adults hate being beginners.

Kids expect to feel awkward. Adults expect competence.

We don’t like failing or feeling uncoordinated - I know I don’t.

And if you do enjoy lifting heavy, it can sting the ego to reduce the load and suddenly feel clumsy.

But here’s the truth:

If you wobble, lose balance, or feel awkward during single-leg work, rotational movements, or new tools…you’re not doing something wrong.

You’re doing exactly what your body and brain need.

Awkwardness = neural growth.

Those shaky, “I feel ridiculous” reps are the moments that sharpen:

• Balance

• Reaction time

• Stability

• Motor control

• Cognitive function

Avoiding awkward movements is basically avoiding brain training.

Want to stay sharp physically and mentally?

You need to feel awkward sometimes.

MYTH 6: “I can’t build muscle anymore.”

This myth feels true because, yes, building muscle does get harder with age.

Protein synthesis slows. Anabolic hormones decrease. Recovery becomes less efficient.

But “harder” does not mean “impossible.”

And honestly, it’s more accurate to say it becomes different, not doomed.

Most people don’t stop building muscle because of age. They stop because they never adjust their approach.

You can’t train like you did at 25 and expect the same results at 45, 55, or 65.

What you need changes...

More intensity paired with more recovery. More protein paired with more hydration. More intention with every rep and set. More mobility + warm-up so you can train hard safely. More consistency because progress compounds slower but steadier.

Age doesn’t stop growth.

It just requires you to train smarter and meet your body where you are.

And the sooner you start?

The more strength, muscle, and capability you KEEP.

MYTH 7: “I don’t recover as fast anymore, so I should do less.”

This myth is sneaky because it feels true.

Yes, we can only train as hard as we recover from.

But most people don’t actually have a recovery problem.

They have an inconsistency problem.

If every workout feels like “day one,” here’s what happens:

• Soreness and fatigue spikes

• Motivation drops

• Confidence plummets

And suddenly…age takes the blame.

But in reality, recovery improves when your training becomes predictable.

Your body loves rhythm.

It loves routine.

It adapts best when it knows what to expect.

You get better, and recover better, with a consistent plan in place.

Set a clear weekly schedule and repeat it for 3–9 weeks.

Progress the plan, yes, but stick to the framework.

Most people hold themselves back not because they’re “too old”...But because they’re constantly jumping to new workouts, new moves, new programs - and their body never adapts.

You don’t need to do less.

You need to do more consistently.

Aging isn’t the villain.

Our beliefs about aging usually are.

Yes, your physiology changes with time.

Your body isn’t the same at 50 as it was at 20.

But here’s the part we often forget:

Your muscles respond to tension NOT your birth year.

Your brain responds to challenge and learning, regardless of age.

Your bones respond to loading, at every decade of life.

Aging doesn’t erase your ability to grow, strengthen, adapt, or improve.

It simply changes the inputs your body needs to keep thriving.

You can let aging mean decline…

Or you can make this the chapter where you reclaim your strength, your confidence, and your capability.

You can let aging happen to you…

Or you can stay an active participant in your strength, your health, and your capability.

Choose effort. Choose consistency. Choose the habits that keep you living fully - not just longer, but better.

Ready to feel your most fabulous at any age? Click to learn more about my coaching and let me help!

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And doing tons of high impact work.

It’s why, as we get older, we often pull back from the kind of intense training our bodies actually need to stay strong and healthy.

But if we’re talking about true metabolic health?

About improving how efficiently your body burns fuel, builds endurance, and recovers?

If we’re talking about moving, feeling, and looking your best at every age…

We’ve got to train on both ends of the cardio continuum each week…

We’ve got to SPRINT and WALK.

Together, these create the perfect balance:

Power and recovery. Intensity and sustainability. Short-term performance and long-term health.

But before I dive into the benefits of each, I want to clear up some confusion around interval training, because the definitions really matter if you want results.

Over the years, the terms HIIT and Tabata have become wildly popular.

Some people use them interchangeably to describe any hard interval workout.

But technically, they’re not the same thing.

Tabata, in its true form, is actually what we’d call Sprint Interval Training, or SIT.

These are short, all-out bursts.

True sprints that can also include explosive power work.

HIIT, on the other hand, is a broader category, which I’ll dive into a bit shortly to clarify the differences and opportunities in each type of training.

Both can be amazing tools, but they target different systems and produce different outcomes.

This muddying of the definitions is often why people don’t see the results they want.

Not all interval work benefits you the same way.

The movements you choose and the work-to-rest ratios you use completely change the effect and how each session complements your strength training or recovery days.

When I’m designing efficient routines to focus on building strength and muscle, but while staying leaner, I focus on SIT and Power protocols.

These are shorter, more explosive intervals than traditional HIIT.

They’re incredibly effective for improving body composition, speed, power, and recovery, and they keep your metabolism healthy and responsive.

However, if you want to focus primarily on fat loss over focusing more on building muscle, HIIT can and should be used too.

The key is not demonizing any form of training but instead tweaking your systems to work toward YOUR goals.

And while steady-state cardio, such as long distance running or riding has its place, it can become catabolic, breaking down muscle tissue if used excessively.

If you’re going to include steady-state work, especially if you love your endurance sport, you just need to be conscious of the downsides when working to improve your metabolic health and body composition.

Now let’s talk about SIT and Power work - what they are, and why you need them.

Sprint Interval Training and Power protocols are short bursts of high-intensity effort where you go all-out.

And I mean ALL OUT.

Every interval of work should be that true 100% intensity.

Now, if you’re thinking, “I can’t run or jump. My knees won’t handle that,” you’re not off the hook!

Sprinting doesn’t have to mean pounding the pavement running or a ton of high impact work.

“Sprinting” simply means working at max effort for a short burst.

And this can be done on any cardio equipment or with any exercise that allows you to go hard safely.

That could mean using a bike, a rower, a ski erg, sled pushes, kettlebell swings, or medicine ball throws for example.

You’re training intensity, not impact.

If you can sustain your effort for more than 30 seconds, it’s not a true sprint.

And you’re not doing these intervals for an hour.

The goal is quality, not quantity.

Think quick, powerful, intentional effort even if it’s just a 5 minute session.

These sessions are short because they’re so intense, usually 5 to 8 rounds, never really more than 10.

You can start with just one session a week and still see massive benefits.

Now, I also want to clarify how SIT and Power work differ from HIIT, because these terms get thrown around a lot.

And honestly, there is still some debate around definitions.

HIIT stands for High Intensity Interval Training.

It’s a broader category that can include different types of timed circuits and longer intervals of work.

While you can run, ride, swim or row, even circuits using more compound moves like push-ups, squats, or burpees for time can work.

You will be working hard, but not necessarily at full capacity.

Think more 80% intensity to have just enough energy to keep moving and finish the rounds as fast as possible, or get as many rounds done in the time assigned as you can.

SIT and Power training use more specific intervals designed for maximal output.

And that means you can’t skip the rest.

With HIIT, your intensity can dip. That’s okay to work more at 80% max effort.

But with Power work, it shouldn’t. You want every round explosive.

If you do feel your 100% is no longer a true 100%, you’ll be training slowness, not speed.

With SIT work, you’ll go all-out for 8 to 30 seconds, then recover long enough to truly repeat that level of intensity.

Different interval designs and intensities help you reach different goals.

HIIT improves work capacity and general conditioning.

SIT and Power work improve performance, metabolic flexibility, and muscle preservation.

Think of it this way: HIIT builds endurance in your engine. SIT and Power work build the size and horsepower of that engine.

All are valuable - they just serve different purposes.

Let me outline some more specifics to use them…

Power work uses shorter work intervals of 8 to 12 seconds with longer rests of about 40 to 60 seconds.

You should finish each rest period itching to go again.

If you’re still tired or slowing down, you’re not training explosiveness, you’re training fatigue.

So don’t keep doing more! You’re wasting effort!

This style of training builds speed, coordination, and neuromuscular efficiency (that mind-body connection).

This directly improves your strength work too, because better neural drive means you can lift more, move better, and recover faster.

Sprint Interval Training, or SIT, pushes you closer to your limits and can create some central nervous system fatigue.

Work intervals are anywhere from 8 to 30 seconds with shorter rest periods, maybe half the work time up to two or three times the length of the interval.

The longer the work interval, the more you want to consider longer rest to maintain max effort.

Although unlike Power work, you may not fully recover between sprints.

The goal is to maintain near-maximal effort even under fatigue.

That’s what creates incredible metabolic and conditioning benefits.

SIT helps improve insulin sensitivity, builds lean muscle, decreases visceral fat, and even boosts both anaerobic and aerobic capacity.

Studies show that combining SIT or Power work with strength training accelerates fat loss, especially that stubborn belly fat, while improving muscle gains and performance.

And here’s what’s amazing: these protocols are especially powerful as you age.

That’s right!

Many people avoid intensity as they get older because they think it’s “too hard” or “too high impact.”

But it is exactly what we need.

Intensity doesn’t have to mean impact.

And training intensely is what keeps our body functioning optimally especially with hormonal changes that happen with age.

Use it or lose it!

SIT and Power work help maintain lean muscle, balance hormones, and improve reaction times - all things that decline with age.

And specifically for women going through perimenopause or menopause, this kind of training helps regulate insulin, preserves muscle, and fights that stubborn belly fat.

So stop blaming age or using it as an excuse not to Sprint or do HIIT.

These protocols help your body stay responsive, strong, and metabolically active.

If you’re wondering what a sprint or power interval may look like, check the video description.

Just remember, these aren’t meant to be hour long sessions.

Keep the total work time short, no more than 5 to 10 minutes total is needed, and make every interval count.

You can include SIT after a strength session for stubborn fat areas, or do power intervals before lifting to prime your nervous system for better performance.

Start with one session a week.

Once you’re comfortable, build to two or three.

These sessions should complement your muscle-building work not compete with it.

Now, let’s talk about the other form of cardio your metabolism and body, heck even your BRAIN, will thank you for at the other end of the cardio spectrum…

Walking.

Walking is the ultimate recovery tool.

It works in the fat-burning zone, lowers stress hormones, and supports hormonal balance overall.

And the great part is, even if you’re starting back?

It’s accessible to everyone no matter your age or fitness level.

You don’t need fancy equipment or long sessions.

Even starting with 10 to 15 minutes a day can make a big difference.

Walking helps regulate your blood sugar levels, improves your body’s ability to burn fat for fuel, and speeds up recovery after more intense workouts.

It also helps manage cortisol levels so you can build muscle and lose fat more efficiently, especially key during menopause when we can see cortisol and inflammation levels rise.

Aim for 7,000 to 10,000 steps a day if you can.

But don’t get hung up on the number.

Just move more.

Morning walks, post-meal walks, or steady outdoor walks on rest days are all fantastic options.

Here’s the thing: you can’t just add more and more high-intensity work forever.

So if you’re thinking about adding more SIT or HIIT instead of a walk to move more?

Don’t.

Exercise is a good stressor…But it’s still stress!

There IS a point of diminishing returns.

More intensity isn’t always better - it’s about balance.

SIT and Power work give you intensity.

Walking gives you recovery.

Together, they build a stronger, healthier metabolism…One that helps you stay lean, energized, and free from burnout.

So if you want to improve your body composition, performance, and long-term health…Don’t skip the sprints and don’t underestimate the walks.

Train hard, recover smart, and design with purpose.

Because the strongest, healthiest version of you doesn’t come from doing more.

It comes from doing what matters, intentionally and consistently.

VIDEO DESCRIPTION PROTOCOLS:

12/60 Power Session
Complete 8 to 10 rounds through the sprints.
12 seconds sprint
60 seconds rest

20/10 SIT Session
Complete 8 to 10 rounds through the sprints.
20 second sprint
10 seconds rest

For more workouts to build your leanest, strongest body, check out Dynamic Strength:

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You’ve been crushing your workouts…

Meal prepping like a boss…

You’ve even skipped your Friday girls wine night…

And yet…

That Sunday when you step on the scale?

The number hasn’t moved.

That moment hits hard.

You feel your stomach drop.

Your brain screams, “What’s the point?!”

You start questioning everything.

Should I cut calories? Add more cardio? Maybe my body’s just broken?

I get it.

Because I’ve had so many clients text me this exact message: “I’m losing inches but not losing weight 😭.”

And every time, my response is the same.

Wait…this is actually a GOOD thing.

You’re actually winning.

Now, I didn’t say that the first time it happened —

But I’m pretty sure my face said it for me.

Because losing inches while the scale stays stuck…Is one of the best signs your body is finally doing what it’s supposed to do.

It’s healing.

It’s rebuilding.

It’s transforming.

Here’s The Myth We All Fall For…The lie we’ve believed for most of our life..That the scale is the ultimate measure of progress.

And yes… it tells part of the story.

But only part.

Here’s the myth: If the number isn’t going down, you’re not making progress.

Here’s the truth: If you’re losing inches, your body is changing and fat loss is happening.

Because your weight is everything combined —

Muscle. Fat. Bone. Water. Hormones. Food. Stress. Sleep.

So when the number doesn’t change, but your waistline does?

That’s your metabolism whispering, “FINALLY… we’re doing it right.”

Here’s what’s going on…

When you lose fat and build muscle at the same time, that’s called body recomposition.

Fat is fluffy — like a bag of marshmallows.

Muscle is dense — like a brick.

Five pounds of both weigh the same, but take up totally different amounts of space.

So you can weigh the same…But look leaner, tighter, stronger because recomp has happened.

It’s like replacing old, squishy insulation with sleek, high-performance muscle.

Same weight — completely different structure.

That’s why the inches matter more than the number.

The scale just hasn’t caught on to how fabulous you’re becoming yet.

But it’s hard to remember this as the scale has been most of our measurements of success for a very long time…

And I’ll never forget my client Lisa.

She was consistent. She was showing up. She was doing everything right.

Then one day, I get the dreaded email: “Cori, I’ve been at this for two months and the scale hasn’t moved. I think I’m failing.”

So I asked her, “Do your jeans fit differently?”

She paused. Then laughed.

“Actually… yeah. I had to tighten my belt another notch.”

Two weeks later she sent photos — Same weight. Completely different body.

She was slightly shocked seeing the photos of herself side by side. She hadn’t realized how much was changing.

Because Lisa wasn’t stuck. She was healing.

Her metabolism was rebuilding after years of crash diets and cardio abuse.

That’s body recomposition.

And it’s exactly where the magic happens.

Now here’s where most people blow it and Lisa almost sabotaged herself…

They don’t see the scale changing quickly and…

They panic.

They slash calories lower. Add more cardio. Push harder.

And all that does is kill the muscle their body just started building.

You don’t need to do more.

Actually you need to STOP allowing yourself to repeat that do more cycle.

So let’s talk about how to do that…

If you want to keep losing inches and eventually see the scale follow, here are three essential steps to build your leanest, strongest body — at any age...

Step 1 – Fight the Urge to Do What You’ve Always Done

When progress feels slow, you’ll want to default to what’s familiar.

Cutting calories. Adding workouts. Pushing harder.

But if that worked, you wouldn’t be watching this right now.

This time, you’re not chasing doing more…adding more...You’re not chasing seeing the scale go down.

You’re chasing better. You’re focusing on systems and small changes that build. You’re focusing on the habits that will improve your health and help you build strength.

You’re not trying to get smaller. You’re trying to get stronger.

And with that focus recomp will happen.

I had another client — Jen — who always cut her calories the minute results slowed.

Her energy tanked, her cravings spiked, and within weeks she’d binge.

Once she stopped cutting and focused on fueling, her strength went up — and her body finally leaned out.

Write down your old reflexes: Cut more. Do more. Stress more and try to control every detail as you feel yourself getting more and more overwhelmed.

Now write your new responses: Focus on fueling your body. Lift with purpose. Recover with intention.

That’s how you break the loop.

Step 2 – Focus on Nutrition by Addition

Restriction doesn’t create transformation.

It creates burnout.

Instead of asking, “What should I cut?”

Ask, “What can I add?”

Add protein. Add nutrient diversity. Add water. Add real foods that energize you.

Love dessert? Keep it.

Just build around it.

One of my clients adores chocolate cake.

So we didn’t cut it.

We added a protein-packed breakfast and fiber-rich lunch.

The result?

She lost fat, gained strength, and still ate her cake too.

And she finally felt she could stay consistent.

That’s balance. That’s sustainability.

Because your body doesn’t need punishment and neither does your mind.

Feeling constantly deprived doesn’t make you embrace lasting change.

How we fuel isn’t just physical nourishment. It’s also a mental balance.

And that balance reduces our stress and allows us to build lasting habits which lead to the recomp we want.

By focusing on adding, we truly give our body what it needs to heal our metabolism, build strength and FEEL our most fabulous.

Step 3 – Train to Build, Not Just To Burn

Your workouts aren’t punishment for what you ate.

They’re investments in the muscle that burns fat for you.

Stop chasing sweat. Chase strength.

Progressive overload — lifting a little heavier, moving with better control — beats endless cardio every time.

The more muscle you build, the faster your metabolism becomes.

Think of muscle as a 24-hour furnace. Even while you’re sleeping, it’s burning.

One of my favorite stories:

A client named Maria was addicted to her treadmill.

When I switched her to 3 short strength sessions a week, she freaked out — thought she’d gain weight.

Two months later, her weight was the same on the scale…

But she’d dropped two pant sizes and said, “I finally feel solid — I feel truly strong.”

Muscle isn’t bulky. It’s magical and not just for recomp.

That lifting and the muscle you build makes your body, bones, and brain all healthier so you can feel and look your most fabulous until your final day on this planet.

Now there are a few worries that often come up, some myths I want to bust about the recomp process…

Myth 1: “Muscle Turns Into Fat.”

Nope. That’s like saying your car turns into a couch when you stop driving it.

Muscle and fat are completely different tissues.

They don’t “transform” into each other — but they can shift in balance depending on how you train and fuel your body.

Here’s what really happens…

When you stop strength training or under-eat for too long, your muscle fibers shrink because they’re not being challenged.

And since muscle is metabolically active — meaning it burns calories even when you’re just living life — when you lose that muscle, your daily calorie burn drops.

Now you’re burning less, but probably eating the same.

So what happens?

Your body stores more fat.

It’s not that muscle turned into fat — You just lost muscle, and fat moved in to fill the space.

So focus on building that lean muscle in the gym and fueling to keep it!

Myth 2: You can’t build muscle during menopause.

False.

You absolutely can — you just need to train intelligently and fuel adequately.

Your hormone levels are shifting and you aren’t as able to utilize protein as efficiently…Not to mention you may see inflammation rise.

But through how you adjust your workouts to optimize recovery and tweak your macros, you can address what your body needs now.

Just be willing to make a change from what USED to work.

Myth 3: Cardio is the best way to burn fat.

Also false.

Cardio burns calories now.

Muscle burns calories forever. So focus on building your forever furnace.

We also have to remember, cardio isn’t just one thing.

Using SIT or sprint interval training is different than endurance steady-state running or riding which even has a different impact than walking.

There is nuance to everything and we need to be open to adjusting based on our lifestyle and goals.

We need to stop the focus on that calorie burn if we want to truly see recomp happen!

I want to give you one final reminder if you do feel that temptation when the scale isn’t changing to do MORE and you see the promise of a shiny new quick fix…

Those 1200-calorie diets.
Those detox teas.
Those 30-day shreds that promise “ten pounds in ten days.”

They’ll make the scale drop — fast.

But they’ll also steal your strength, your energy, and your sanity.

Don’t trade short-term validation for long-term frustration.

So if the scale isn’t moving

But your clothes fit better — celebrate it.

That’s not stagnation. That’s transformation.

Your body is learning to trust you again.

It’s healing from years of “less” and rebuilding into “strong.”

You’re not losing progress. You’re gaining power.

As weird as this may feel…Close your eyes for a second — visualize this.

Six months from now...you walk into your closet. Grab the jeans that used to mock you. And they slide right on.

You glance in the mirror — same weight, leaner, stronger, more energized reflection.

You stand taller. Move easier. Smile wider. You feel strong, lean, confident, capable.

Because you finally stopped chasing smaller and started becoming stronger.

So keep going. Keep building. Keep trusting the process.

Because losing inches without losing weight doesn’t mean you’re shrinking…

It means you’re becoming unstoppable.

Ready to build your leanest, strongest, most fabulous self?

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Your pants are fitting looser.

Your workouts are feeling good.

You feel dialed in.

But then…your results start to slow.

And a few weeks go by where you feel like you aren’t making any progress.

Then the cravings start to hit.

You hadn’t been wanting those cookies, but now every time you pass the cabinet they call your name.

And your energy has taken a nose dive too.

You’re feeling kind of MEH in your workouts.

What’s going on!?

You didn’t change anything.

You’re still hitting your calories and your macros…So why aren’t things working!?

You’re tempted to freak out and slash your calories lower…

Start doing extra cardio…

Or even just throw up your hands in frustration and grab those cookies and head to the couch saying SCREW IT!

But don’t.

Let me explain what is going on because you aren’t the only one to hit this point.

It’s actually a NORMAL, and sucky, part of fat loss.

The key is just adapting and adjusting to overcome this plateau instead of falling back into the yo-yo dieting cycle.

And the answer is NOT to do more.

Instead you may need to slow down to speed up and actually take a BREAK.

But first, let me clarify what is going on….

Simply put, your body has adapted.

Our body wants to maintain balance so adapts to what we give it.

It is why we grow stronger in response to lifting.

But this is also why when we stay in an extended calorie deficit, our body adapts to it and we see metabolic changes.

In an attempt to stay balanced, and ensure all key functions are protected, our body conserves energy for the things most needed.

Think about it like light dimmers for the lights around your house.

To conserve energy, you dim or turn off lights.

You can turn them back on when there is more energy or light in that room is needed, but for rooms you aren’t in, dimming or turning them off makes sense.

Your body does the same thing in response to an extended deficit.

It turns off or slows down processes and functions not needed.

And if we even have too little energy coming in, we may see lights start to dim in rooms we’re in - we may start to see hormonal imbalances popping up and low energy and cravings hit.

This is when we know it is time to make a shift.

Because if we don’t, we’re going to find ourselves struggling in the dark.

So if you’re finding your results have plateaued, and note, a true plateau is absolutely NO change for at least 3-4 weeks…

4 weeks especially if you’re a woman still having your normal cycles…

Then you may want to consider that full diet break.

This diet break can help return balance to our body and make sure we have the energy for all processes needed.

It can reverse metabolic adaptations and retrain our body to eat more.

And while we may see a slight jump on the scale to start, it often can even lead to body recomp happening, because we can gain muscle more easily in this phase.

So if your results have stalled, let’s break down how you can use a diet break to your advantage.

I know this seems counter to everything we’ve always learned about losing weight…

I’m telling you that you’re not yet at your goal and you need to eat more NOT less…

But this break is mentally and physically key for long-term consistency and metabolic health.

It allows you to go back into that deficit and see progress.

And part of why it works is the slight shift to building muscle, which helps you burn more calories even at rest.

This will also help you look leaner as you lose.

So if you’ve ever thought, “I lose weight but don’t look as defined as I want.”

A diet break may have been the missing piece in your journey in the past.

Now, what is a diet break exactly and how do you do it?

A diet break is exactly what it sounds like…Well almost exactly what it sounds like.

It is NOT a week long “eat anything you want” bender.

You still want to fuel to feel your most fabulous, although I do recommend potentially working in more foods you haven’t while in your deficit.

It is meant to be that mental and physical reset.

It is especially helpful when you’ve hit that plateau trying to lose those last few pounds or even when you have more than 20lbs to lose but have been in a deficit for 4-6 months already.

This diet break is a 7-14 day period of eating at maintenance calories with more moderate macro ratios or even a minimalist macros approach.

It’s not a cheat day or refeed.

It is that extended stretch to reset and rebuild.

You will want to keep your training the same or even focus slightly more on lifting.

Just because you’re eating more doesn’t mean you should train more or increase your cardio.

Now how much you increase your calories will depend on the size of your deficit.

If you know your maintenance from before, you can bump right to that.

Otherwise a good general goal is to increase by 500.

With a diet break, I recommend going all in with the increase too.

Don’t slowly increase, just start the break with 500 calories more.

Yes, this will lead to a bigger jump on the scale as you won’t be depleted and will see water weight and glycogen storage happen, but it will allow you to maximize the impact of the 1-2 weeks.

Now if mentally you know this just isn’t doable, consider a 100-200 calorie increase over 3 weeks as your first diet break.

For macro ratios, I recommend more of an even thirds split.

Or if you want to mentally get more of a break from tracking, just trying to hit 30% protein while letting carbs and fats fall wherever they do.

While often I recommend only changing macros or calories but not both together, for this break, you may bump and switch ratios at the same time.

Again, if you know mentally you’ll be more impacted by the scale jumping up to start, you may try a diet break with the slow calorie increase and even keeping your CURRENT macro breakdown.

But the more you truly embrace this full break, the more you’ll see the long-term impact and benefit.

Think of it like taking that rest-stop on your roadtrip so you don’t fall asleep at the wheel and crash your car into a ditch.

If you try to willpower your way through your fat loss plateau, you could end up just giving up and self-sabotaging and losing all your progress anyway because you were afraid to take the break proactively!

But I do know it’s a challenge to do less. We don’t feel in control.

I also know it can be hard to see the opposite of what you want to have happen occur.

When you want to lose weight and are working hard, it’s hard to see the scale go up.

But this increase isn’t bad.

That’s why I want to give you a few warnings so you can be prepared.

Often the more we oversell the negative, run through all the potential struggles, the easier it is to embrace them when they happen and keep going.

So some warnings…

If you’re guessing the first one is the scale will increase, you’re right.

But this glycogen storage and water weight is what helps with the rest and even helps you push in your training to optimize those muscle gains during this time.

Your body needs to know it has the fuel to repair and even “turn back on” so to speak some of those other functions and processes.

Again those lights are no longer needing to be dimmed.

But part of this gain is that your body sees this increase as a surplus to start.

It’s why not quitting after a couple of days but actually embracing the full 1-2 weeks is key.

This retrains your body to truly function off the increase and build.

The other warning is, watch that those cravings don’t sabotage you with the flexibility that will come with more calories.

It is tempting to go a bit…crazy…with the increase. It is easy for the freedom to become us excusing more deviations and overeating further.

Just note you may see hunger cues change but to stick with your numbers and continue to track.

What gets measured gets managed and we still want that data!

So track and plan in foods you love but remember you want to find that balance and not just fall back into old habits.
Now…one final thing I want to cover…

What happens AFTER the break?

Depending on your goals, especially if you are looking to see more recomp, you may realize, your break isn’t really a break.

You may see inches being lost and even the scale drop lower after an initial increase.

This can happen with the whoosh effect that occurs where fat cells release stored water from lower carb ratios or a bigger deficit.

This can also happen because of gaining muscle and boosting our metabolism.

Your maintenance calories may not really be a surplus or maintenance.

You may even find by the end of the diet break you’re losing and need to eat more.

But you also might find that after the initial gain you leveled off or lost to go back to your previous break weight.

If this is the case, you may decide, especially if you have 20 or more pounds to lose, to go back into that deficit.

Consider starting with a small decrease of just 100-200 off your maintenance even though you initially bumped 500.

The more you can use the retraining you’ve done those last 7-14 days the better.

So instead of dropping back down 500 calories, try the small deficit.

It can help you maintain lean muscle while losing fat.

Of course, there is always an “it depends” to what we do next.

There is opportunity in so many options as each journey is unique.

But you can also follow this up with a mini cut, especially if you are working toward recomp for a specific event.

For more on all these phases of fat loss and how they can work together, check out the video I’ve linked to in the description.

Remember though, what we do to reach a goal will change.

We don’t go at one speed or do one thing for our entire journey.

So if you’ve hit that plateau, it isn’t a roadblock to turn back at. It’s a stop sign where you can determine which way to go.

And a diet break, slowing down to speed up, may be just what you need!

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I want to be strong, fabulous, fit, healthy, successful…

My best self.

And I’ve realized over the years that part of becoming who I want to be means acting as if.

Not faking habits or mindsets, chasing who we dream of being…

But truly BECOMING who we are meant to be by embracing new habits and mindsets.

Habits and mindsets that sometimes we don’t have the perspective to see on our own.

That’s why I’m constantly reading and learning from others and in this video I want to share 15 life-changing perspective shifts that have stuck with me from experts.

Each of these shifts has helped me, and I hope will help you as well, build not just a stronger body and mind but even a stronger relationship with yourself!

This first quote is from Mel Robbins:

“You can’t control how you feel. But you can always choose how you act.”

We so often WAIT for motivation to start something.

But action precedes motivation. Confidence comes from doing.

Waiting until we feel ready will only keep us stuck.

We’ve got to CHOOSE to act.

And that action, when we even don’t really want to, may be just the thing to spark momentum.

As Mel Robbins would say, 5-4-3-2-1 just do it!

Start that workout even if it is 5 minutes.

Add that ounce of protein to your meal even if your macros aren’t perfect.

Take some action!

Perspective shift #2 is from Brené Brown:

“Vulnerability is the birthplace of innovation, creativity and change.”

So often we hold ourselves back trying to “lone wolf” things.

We think being the lone wolf means we’re strong and independent.

But really it is us trying to protect our own ego.

It is hard to put yourself out there, to take a risk, to admit you don’t know something or aren’t good at something.

But true strength and growth comes from taking the risk.

And opening up to someone, asking for help even, isn’t weakness.

It’s the start of real transformation.

So if you’ve been stuck, feeling like you’re working hard but not moving forward, ditch the ego and be willing to be vulnerable.

Ask someone for help. Seek out a new perspective today.

The next quote from James Clear was a key reminder that fabulous results are built off of small 1% changes…

“Success is the product of daily habits — not once-in-a-lifetime transformations.”

We often seek out massive changes that make us FEEL like we’re doing a lot.

But results don’t build from massive action every once in awhile that fizzles out.

They build from small daily habits.

Small, repeatable boring basics like drinking more water, eating protein with every meal, doing your warm up are what add up to visible results over time.

So this week, set a 1% habit. Set one small thing you know you can do daily and stack more habits off of that!

Tying both James Clear and Mel Robbins perspectives together is this quote from Angela Duckworth…

“Enthusiasm is common. Endurance is rare.”

We’ve got to act and take those consistent daily actions past the point where motivation fades and we even want to call it quits.

We’ve got to have grit - that passion and perseverance to accomplish our long term goals.

Because real change happens when we show up on the hard days and still do something.

That’s why setting those 1% actions we can take, that we see as nonnegotiable to do no matter what, is so key!

How can you make that 1% habit something you do every single day no matter what?

Perspective shift number 5 is a reminder that growth is constant evolution and nothing works forever.

It’s Adam Grant’s quote:

“The hallmark of an open mind is not letting your ideas become your identity.”

Flexibility fuels growth.

What worked at 35 may not work at 55.

Progress requires consistently reflecting and rethinking your approach and embracing change.

We’ve got to be willing to adapt, evolve, and stay curious.

If we instead tie habits or routines to our identity, we will resist needed changes.

So instead of even waiting to NEED to make a change, consistently embrace new styles. Seek to learn about opposing viewpoints and strategically test new methods.

Pick one habit you’ve fought against, like increasing protein, and research more on the value of embracing the change to see the opportunity in the options and stay open to new tools you may need in the future.

Not only do we have to embrace that nothing will work forever, but we also have to accept that we succeed BECAUSE of failure not despite it.

That’s why I love this perspective from Abby Wambach:

“Failure is not something to be ashamed of. It’s something to be powered by.”

Strength and confidence are built through what we overcome.

Every stumble strengthens your comeback if you choose to see the lesson in the mistake or slip up.

We will miss workouts. Eat something off plan.

Not do what we should.

These things aren’t proof you’re failing. They’re feedback for growth and learning experiences.

This week, think of a mistake as a flat tire. Just fix it as fast as you can and get back on track and moving forward.

Don’t take a knife and slash the other 3 tires.

If you have a failure happen, pause and reflect and write down one thing you’ll learn.

Adjust, don’t quit.

And not only do we have to embrace struggle, but we often have to embrace the fact that not everyone will support our dreams and goals.

Lisa Bilyeu’s quote is such a great reminder… 

“There’s always going to be somebody that doesn’t believe in your dream. The only thing you have to ask yourself is, ‘Do YOU believe in your dream?’”

Ultimately you are the one stuck with the outcome of every decision you make. You are the one that has to live with your choices.

Your belief is the one that matters most.

People may not understand your goals, whether it’s building strength, losing fat, becoming more confident or improving your health or confidence…

But your why must stay solid and true to what you want if you want to succeed.

Write out 3 reasons why your goals and dreams truly matter to you. Consider putting them somewhere you’ll see when you hit that hard or have that push back.

And this really ties into Martha Beck’s perspective….

“The way that other people judge me is none of my business.”

The simple fact is, others will have opinions. Opinions they may even share whether we want to hear them or not.

We just have to remember they only impact us if we let them.

And if we try to please everyone, we end up pleasing no one - especially not ourselves.

The only opinion that truly matters is your own and your body and journey are yours alone.

Find one comparison trigger this week. Is it a friend you follow on Instagram? Posts you see in a group?

Eliminating one thing that triggers comparison, even just muting posts from the friend if you don’t want to completely cut ties.

Reclaim your focus and self-worth.

Perspective shift #9 is that reminder that no matter what we want, nothing changes if nothing changes.

As Todd Herman says...

“You become what you practice, not what you preach.”

You can talk about your goals. Think about your goals. Be motivated to achieve your goals even.

But nothing actually happens if you don’t take action and consistent, repeatable action.

You’re defined by what you do daily. You are the sum of your habits as they shape your identity!

So you can want to be in better shape…but that means nothing if your daily habits aren’t driving toward that goal.

Embrace you aren’t just faking habits, but coming back to my favorite line, acting as if.

Consider your goals and the habits needed right now to have achieved them.

Then create one identity statement that is you stepping into the person you need to be, repeating those actions daily.

An example might be: “I’m the type of woman who doesn’t miss her workouts.”

Then live that statement this week.

Because we can’t focus on the importance of action enough to become who we want to be, especially the importance of small actions to create big results, I love this quote from Simon Sinek.

“Dream big. Start small. But most of all, start.”

Big goals are achieved through tiny daily actions. Those 1%.

Inch by inch you go a mile.

So don’t overthink what you need, find one small change you can make.

Because so often we get caught up looking at all that HAS or SHOULD be done and overwhelm ourselves.

We look at our goals like this elephant we have to eat. But even an elephant must be eaten one bite at a time.

Circle back to the habits you’ve set for yourself.

Do any feel too big to start?

If one does, break it down into smaller actions you could do right now, and take action on that piece!

So much of embracing action and constantly learning, even embracing the different perspectives I’ve shared here is only possible if we stay curious.

Thank you Jane Fonda for this perspective:

“Stay curious, keep learning, and keep growing. And always strive to be more interested than interesting.”

Our life, body, needs and goals are constantly shifting. And there is always something new to learn or a new adjustment to better meet ourselves where we are that we can make.

This isn’t an excuse to not create a clear plan and strategy, but it is a reason to constantly research and learn and be open to different perspectives and ways of doing things.

And honest?

Curiosity helps you avoid burnout. It helps you realize that habits don’t have to be done in one form forever and can evolve as you need.

Don’t be afraid to explore new movements, recipes, macro ratios, or recovery methods with openness.

Take one new class or learn one new skill this month. Just do it with a strategy focused on your needs and goals!

And as you explore, remember that failures will happen. But that is a part of your success.

And the more you turn that pain into power, the more you will achieve.

This is a key reminder number 12 from Oprah Winfrey is…

“Turn your wounds into wisdom.”

Turn pain into purpose.

Because as much as it stinks to go through the hard, every struggle creates strength.

Injuries, setbacks, even self-doubt, can teach you how to train smarter and take better care of your body, not punish it.

What was a recent setback you suffered? Write it down.

Now find one piece of wisdom you learned from it and write out how this will help you take action and move forward now.

Embracing all of these perspective shifts and being willing to risk failing in pursuit of your goals isn’t easy.

But as Elizabeth Gilbert says…

“Fear can have a voice, but it doesn’t get a vote.”

To fear a change, or something new and unknown, is normal.

It’s 100% ok to be scared to fail or scared to step outside your comfort zone and take a risk.

Success doesn’t mean not having fear.

It means having the courage to act despite the fear.

Fear of failure, judgment, or aging often holds us back from acting but fear only loses power when we move anyway.

Consider a fear that has stopped you from taking action. What is one small way you can take action despite the fear?

Reflecting on all of these perspectives, we can at times wish things were easier. Believe we should have more or deserve more.

The reality is, we have what we have. And only through action and choosing to go after more can we achieve more.

We can’t just blame our situation if we truly want success. We have to just take ownership of it to move forward.

That’s why perspective #14 is that truth bomb we all at times need to hear from Cheryl Strayed…

“You don’t have a right to the cards you believe you should have been dealt. You have an obligation to play the hell out of the ones you’re holding.”

Whether it’s not having enough time, hormonal changes, health concerns, family obligations or injuries…

Progress comes from owning your current reality and working with it.

Radical ownership of our life turns any circumstance into strength.

Obstacle or opportunity - it’s all in our perspective.

Write down what you see as your biggest excuses, biggest obstacle.

Then find one UPSIDE to the downside. Consider one way you’d recommend a friend even creatively work around it and implement it yourself!

And last but definitely not least, but a reminder we all at times comes from Michelle Obama…

“You don’t have to be somebody different to be important. You’re important in your own right.”

You are enough. You are worthy.

You do not become enough through achievement or reaching a goal.
We can want to grow while embracing all that we are and loving ourselves along the journey.

You train and fuel well to enhance your life, not to prove your value.

Self-respect, not perfection, drives sustainable success.

As easy as it is to get caught up in where we want to be…To think that we will finally be happy when we reach our goals…

That just simply isn’t the case.

Success doesn’t create happiness.

We are happy because we choose to be happy with all that we are and even just our quest to embrace all that life has to offer.

Practice gratitude for what your body can do today. List 3 fabulous things about yourself big or small.

Success isn’t about chasing who you were or even who you think you should be.

It’s about becoming who you were meant to be.

I hope each of these perspective and mindset shifts helps you build not just a stronger body and mind, but a stronger relationship with yourself like they did for me!

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This really is as close to a full body stretch and activation move all in one that you get.

It’s perfect if you spend a ton of time seated at a desk or driving in a car.

It works on your shoulder, hip and spine mobility and stability.

It activates your abs, obliques, glutes, back and serratus.

But it’s weird.

And takes a bit of getting used to.

That’s why I want to break down this amazing mobility and stability move and share some modifications to help you build up!

Because this exercise is full body TLC in one odd looking package!

So how do you do the Sit Thru to Thoracic Bridge?

Start on your hands and knees with your hands under your shoulders and your knees under your hips.

Flex your feet and lift up onto your hands and the balls of your feet.

Then lift one hand up as you tuck the opposite knee across your body toward that side and place that foot flat on the ground. Rotate your hips up toward the ceiling, squeezing your glutes to lift them up as high as you can.

As you try to open your hips up toward the ceiling and squeeze your glutes to fully extend your hips, reach your raised hand across your chest and toward the ground.

You’re twisting your spine in two ways to feel a nice stretch, reaching toward the ground with your hand as you engage your glutes to lift your hips open toward the ceiling.

Then drop your hips and step your foot back through while placing your hand back down on the ground.

Rotate to the other side, bridging your hips up as high as you can as you then reach toward the ground on the opposite side.

Benefits:

The sit thru component where you’re moving from facing the ground to bridged up is a great rotational exercise to activate your abs and obliques.

This rotational move open and closed also works on your shoulder mobility and stability and will engage your back and serratus anterior.

Then as you bridge your hips up you’re working on that hip mobility and stability with a focus on glute activation.

The bridge up as you twist to reach toward the ground is then what hits on that amazing spinal mobility and stability.

As you then move back into that bulldog position on your hands and balls of your feet, you’ll feel your arms continuing to work as your quads and abs do too.

This truly does work on that joint mobility and stability while activating your entire core - front, sides and back.

Now if you’re thinking…Uhm there is no way I can do that Cori. Don’t fear!

Modifications:

There are always ways to break things down and build up.

And yes…

This move is very challenging as you are supporting your weight on one hand and it does require a good deal of mobility and stability to sit thru and bridge up.

But before you write it off as being too hard or too advanced, try modifying it off a bench.

The incline is a great way to add more space to more easily kick under and through.

And the incline also reduces the resistance on your upper body, making there be less weight you have to hold on the single arm.

The higher the bench or box you use, the less mobility and strength you need starting out.
It may not feel easy, BUT it should feel more doable!

If that still feels like a bit too much, you can start by breaking the move down into different components to do as a series, even just picking two parts to do as part of your warm up.

Maybe you start with just the bulldog hold paired with a table top bridge for reps.

Or maybe you do a set of sit thrus followed by table top bridges with a hand reach across.

From there you can build and flow through the full move.

But even each component of the move can have value.

Just remember…

Regress to progress to build up!

But when you’re short on time even do a bit of foam rolling and set a timer for 1 minute of reps through the Sit Thru to Thoracic Bridge.

Your body will thank you for it!

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Bold statement? YUP!

But hear me out because I say this knowing this move is deceptively difficult.

And some of us may not even really “care” about being able to do one.

But I want to explain why you should strive to improve your pull ups and 5 exercises to help you improve them because they may just be the secret to longevity and remaining stronger until your final day on this planet…

And if you’re frustrated hearing this because pull ups seem impossible.

You’re not alone.

While there is no exact data, our limited research shows that at most 30% of women can do one unassisted pull up.

But the strength and mind-body connection required to do this move, make it an essential one for us to include.

Because one thing research has shown us is that grip strength is an indispensable biomarker for older adults and one of the strongest predictors of longevity.

A stronger grip has been linked with better health!

Studies have shown that “grip strength is largely consistent as an explanation of concurrent overall strength, upper limb function, bone mineral density, fractures, falls, malnutrition, cognitive impairment, depression, sleep problems, diabetes, multimorbidity, and quality of life.

There is also evidence linking grip strength and all-cause and disease-specific mortality, future function, bone mineral density, fractures, cognition and depression, and problems associated with hospitalization.”

So if you want to live a long and healthy life?

It’s time to focus on building grip strength.

That’s where pull up work can come into play.

And not only will working to improve your pull ups pay off with better grip strength…

But it can also help you fight against age-related poor posture and the neck, shoulder, back and even elbow pains often associated with it.

Pull ups improve not only our core, back, grip and arm strength but also improve our scapular control and mind-body connection.

That scapular control, the ability to move our shoulder blades properly to engage out back and power our pulling exercises, is what helps us avoid neck, shoulder, back and even elbow pains.

But this movement often becomes restricted as we get older, especially if we’ve spent a ton of time working at a computer, hunched over our phones or driving in a car.

By working on our pull ups, we can help ourselves reverse this rounded posture and regain proper movement.

And the better our control and strength, the more we can help ourselves move well in everyday life without injury!

So if you can’t do a pull up YET, or want to build to double digits, here are 5 moves to help you strengthen your grip, back and core and improve your mobility and stability.

Exercise #1: Mini Pull Ups

The mini pull up works on the movement of your shoulder blades down and back to properly engage your back and improve your posture while hanging, building your grip strength.

It is a great move to improve your shoulder and shoulder blade stability, not just your back strength.

Being able to have this shoulder blade movement is what helps you avoid neck, shoulder and upper back aches and pains.

The mini pull up can be used as part of your activation series in your warm up routine or even an accessory exercise in a circuit later in your workout.

To do this move, you’ll hang from a bar fully extended with your shoulders feeling like they are even slightly shrugged.

Then you’ll pull up, feeling your shoulder blades move down and together to lift your chin toward the bar.

Your arms won’t bend. It’s a small movement.

Then you’ll lower and repeat, pausing in both positions.

It’s key with this movement you grip the bar hard to create tension, wrapping your thumb around. Focus on feeling all of your fingers gripping.

This is what will help your grip strength but also help you avoid overloading your wrist or elbows.

It also creates better activation and engagement up into your back.

To modify this move, you can use a foot assist, keeping one or both feet down on a box or bench.

Especially if you are doing band assisted pull up work and struggling to improve your pull ups, this move is key!

Exercise #2: Top Pull Up Holds

Dead hangs are often recommended to improve grip strength, but you can get even more benefit from holding at the TOP of your pull up instead.

A top pull up hold over a dead hang will help you strengthen your back, abs, arms and grip.

It’s also an incredibly hard move so you may need to start with a band or foot assisted variation and keep the interval of work short.

But you will feel the shakeage almost instantly as you focus on keeping your shoulders down and back engaged to keep your chin over that bar.

By holding in this position, you can really focus on what you feel working and adjust.

You can use a variety of grips to perform this hold as well based on how much bicep you want involved.

For more focus on your back and lats, do an overhand grip and even a slightly wider one.

For more focus on your biceps as well, do a chin up or underhand grip or even neutral grip.

If you find your shoulders shrugging, you can use more assistance or even adjust your grip to the underhand version.

The key is keeping that chest pressed out and shoulders down so you feel your back working.

You will also learn to control that scapular movement keeping those shoulder blades down and together at the top of the exercise, which complements those mini pull ups!

As you hang, grip the bar hard with all of your fingers and keep your legs straight down. Even focus on engaging your glutes and abs to avoid swinging.

#3: Back Shrugs

The Back Shrug is another great exercise to improve your scapular control like the mini pull up, but focuses on retraction over depression.

So it’s more about the movement of your shoulder blades toward your spine over down toward your butt.

The back shrugs will target your mid and lower traps more as well as your rhomboids to help improve your posture and scapular control and support protect your shoulders.

It is a key move to include as either an accessory exercise with heavier weights if you can later in your workout or with lighter loads and higher reps as activation in your warm up.

The more you can feel that shoulder blade movement before you go into heavier back lifts or your pull ups, the stronger you will actually feel because you’ll be able to engage muscles more efficiently and effectively.

This move can also help you focus on that neutral spine position for other bent over row work while improving your grip strength.

To do the back shrugs, hinge over holding a dumbbell in each hand with your arms hanging straight down.

You want a nice flat back and your shoulder blades should feel slightly pulled toward the ground.

Then pinch your shoulder blades toward your spine but don’t allow your shoulders to raise up toward your ears.

You don’t want to engage your upper traps extra.

Feel your back work and then relax back out, making sure you don’t bend your elbows to row up more.

If you need to modify this move, you can do it without weight or even as a single arm scapular push up to really focus on each side independently.

The final two moves I want to share, are the least sexy, but also potentially the most essential if you have struggled with poor posture or neck and shoulder pain in the past…

Exercise #4 and 5: Peanut Foam Rolling and Active Foam Roller Star Stretch

With the first 3 moves, you focused on activation and improving that mind-body connection as well as joint stability and even your back, core, arm and grip strength.

These final 2 moves can help you better engage your back by improving your mobility and flexibility, specifically targeting your spinal movement.

They are key if you spend most of your day rounded forward over your computer or phone!

You’ll want to include these two moves as part of your warm up or prehab routine, first foam rolling then stretching before any activation, like mini pull ups.

Starting with the Peanut Foam Rolling which will help you relax the muscles along your spine and improve your spinal extension.

It can especially help with your thoracic extension, which we often lack as we get older.

To use the peanut to foam roll, which can even be two tennis balls in a sock or taped together, you’ll lie on the roller with a ball on either side of your spine.

Reach overhead extending over the roller before sweeping your arms out to the sides and up over your chest to crunch up.

Then relax back down.

This movement to crunch up and tense then extend over it helps work on your extension but also relaxes the muscles.

You can work from your lower back up to the back of your skull although you will only want to use the crunch for your mid back.

And if you don’t have a peanut you can use a roller instead in your thoracic spine to extend over.

You will also want to use your roller for this star stretch variation.

Adding movement to the star stretch helps you work on your spinal mobility while also stretching out your chest, low back and even glutes.

It’s truly a key movement if you spend a ton of time seated or have had any sort of back pain.

It also helps you improve your control over the movement of your shoulder blades for pull ups.

To do the stretch, lie on your back with the roller running parallel to your body so you can pull your opposite knee across to place it on the roller at about hip height with your knee and hip bent to about 90 degrees.

Push down on your knee to help you focus on the rotation coming from your spine and straighten your bottom leg out straight with your back flat against the ground.

Place your other hand behind your head so your elbow is open and out as close to the ground as possible without your knee coming off the roller.

Twist to bring that elbow over and across toward the ground in front of you then rotate back open.

Truly rotate through your spine, don't just flap your arm.

Combine these 5 moves to improve your posture and strengthen your grip, back, arms and core as you work toward mastering that amazing pull up!

These moves can help you stay mobile and strong to conquer any challenges life throws your way!

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We push through aches and pains…

We skip our warm ups to get to the “good stuff” when we’re short on time…

We rest injuries then jump right back into what we were doing…

We even make the excuse, “Well I’m getting older” as we move around like the tinman.

But our age isn’t to blame.

It’s our previous training practices and our lack of prehab work catching up with us.

The good news is, at any point we can make a change to address our compensations, imbalances and mobility restrictions to move and feel our best.

That’s why I want to share 5 golden rules to help you improve your mobility at any age.

Starting with Rule #1 which requires you to ditch the ego and…

Regress to progress!

No matter how advanced you are, you’re never above the basics.

And constantly returning to them is key.

We can always tweak and improve and the more we dial things back at times to perfect the fundamentals, the stronger we get.

Especially if you’re feeling aches and pains add up, pushing through only creates more build up.

So even though you may be able to lift a weight or have done a move in the past, doesn’t mean it matches what you need right now.

Sometimes modifying or backing off can help you build back stronger.

And modifying doesn’t mean making something easy. It means matching what you need right now.

Often when we do an advanced exercise we haven’t earned, we end up compensating and cheating to perform the move.

This can not only lead to overload and injury, but can also lead to us working really hard with less of a payoff.

If you do leg lowers and only feel your back working, doing this “harder move” won’t result in better ab strength.

Instead if you modified to a bent knee tuck, you may feel your abs more resulting in better core strength.

Because what we feel working, is what is benefiting from the move.

And sometimes we need to modify to make sure the correct muscles are working.

Sometimes modifying because it matches what we need can actually make the move harder and allow us to truly get stronger.

Every move is earned.

And sometimes we have to go back and re-earn!

It’s that step back to move forward.

This is why we also can’t believe we’re above doing that constant prehab work to strengthen our foundation.

Which is why Rule #2 is do the 3-Part Prehab Process every warm up.

Foam roll, stretch and activate.

This process improves our flexibility, mobility and stability and prepares our body to work optimally in our workouts.

It helps us use the correct muscles to the correct extents at the correct times.

This is what makes us able to do harder moves and lift more, cycle further and run faster.

Because strength is really about efficiency of movement.

And a strong foundation creates that efficiency.

So if you want to use every moment of your workouts to your full advantage stop rushing through your warm up to get to the important stuff.

Your warm up is the important stuff if you want your other hard work to truly pay off.
And warming up isn’t just about getting a little sweat going.

It is truly about prepping the muscles and joints you plan to work and use in your training so they can be used optimally in each exercise.

Especially if you sit hunched over technology all day or doing repetive movements that have caused aches and pains.

Your warm up is that time to reverse those posture issues and ready joints and muscles to perform the moves you want.

And the 3-steps done in that order optimize even just 5 minutes spent on prehab to give you the most bang for your buck.

Foam rolling relaxes overactive and tight muscles.

Dynamic stretching then mobilize joints while stretching short muscles.

And final activation improves your mind body connection, engaging underactive muscles so they will work correctly to drive those strong movements while improving your joint stability.

So don’t rush through your warm up or just walk on a treadmill.

Use your warm up to improve your mobility and strength so you get more out of your training sessions.

But then don’t just go into your lifting sessions and rush through either!

How you strength train can either build on the prehab work you’ve done or reverse it.

That’s why rule number #3 is to be intentional when you lift!

This ties back into regressing to progress…

Sometimes we need to modify a move to get more out of it.

As we add weights or try to progress exercises, sometimes we can not only see compensations pop up and imbalances rear their ugly heads, but we can also find ourselves slightly cheating ourselves out of a full range of motion.

We start to not lunge as deep or squat as low.

And when we find ourselves limiting the range of motion of an exercise, we then aren’t strengthening through the range of motion we can perform.
This fights against the mobility work we are doing.

Because in order to keep the mobility you’ve built, you need to work through that full range of motion.

So while sometimes we may do partial reps intentionally, we also need to be conscious that we don’t let ego in adding weight happen while sacrificing range of motion.

Sometimes lowering the weights to lunge deeper or even increase the range of motion further, like with a deficit split squat, can be better for our muscle gains as well as our mobility.

Use it or lose it!

So don’t just focus on adding loads at the expense of progressing the range of motion.

You also have to be conscious of what you feel working as you do the moves.

Because what you feel working is what is benefiting from the exercise. And if you keep overloading the wrong muscles, you’re going to keep perpetuating those aches and pains despite doing the “right moves.”

This is why being intentional and focused with your workouts over just trying to do more or rush through to feel worked is so key to moving your best and even seeing the best muscle and strength gains.

Our workouts can’t just be about the calories burned!

We have to be focused on the purpose of each move.

But we also have to be aware that proper form doesn’t always mean we’re using the correct muscles.

Rule #4 is great movement patterns don’t always equal perfect recruitment patterns.

Yup.

You can have great form and not be using the correct muscles.

And the more advanced you are as a lifter, the more you can cheat to mimic proper form.

This is what can lead to aches and pains and not only imbalances but mobility issues.

Think about a squat…

If you know you shift to one side, you may watch your form in the mirror and force yourself to sit back center.

So your form then looks good.

But ever notice how after you squat, your knees or back hurts?

This is because you’re forcing a movement but not necessarily using the correct muscles to perform it.

Our body will find a way to do the movement we ask of it but that doesn’t mean it will seek out movement or strength from the correct muscles.

It will use whatever it can.

That’s why our recruitment pattern may be wrong despite our movement being correct.

Our recruitment pattern is the muscles and joints actually being used to perform the movement.

So instead of just focusing on making a move LOOK pretty, we have to be intentional and focus on what we truly feel working.

That’s why one of the most important questions we need to ask ourselves as we progress moves is…

What do I feel working?

Only then can we modify or adjust the move to get the correct muscles working while using that 3-part prehab process to address the true underlying causes of our imbalances and compensations.

We may need to work on ankle mobility for our squat. Or even glute activation.

And sometimes we even need to address each side of our body in different ways.

Then rule #5…You can NEVER stop doing what made you better.

Use it or lose it.

Rehab becomes prehab.

So often we blame our age and get frustrated by injuries flaring back up…

But really it’s that we’ve gotten…well…a bit lazy with our mobility work.
But we can never stop doing the things that make us move well.

You can’t stop brushing your teeth just because your teeth are clean.

You can’t stop eating healthy foods just because you’re healthy.

We’ve got to put in that work consistently to maintain the results we’ve built.

And a little done consistently proactively really pays off.

It’s why keeping in that 3-part prehab process as part of your warm up is so key.

It helps you get more out of your training for your strength training to improve your mobility and strength and it can be that quick maintenance of your mobility to avoid aches and pains from having a chance to build up!

So if you’ve been feeling achy and like age is catching up with you, start focusing on meeting yourself where you are at and taking things back to basics.

Because you can move and feel your best at any and every age!

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And you should.

But eating more protein isn’t just beneficial for body recomp…

It’s also good for your health and staying functionally fit until your final day on this planet!

So if you’ve been avoiding increasing your protein intake, I want to help you value this change and prioritize it by understanding fully why it is so key.

Because we prioritize and embrace hard changes that we value.

Here are 10 reasons why increasing your protein is so key.

But before I dive into these amazing benefits of protein, I do want to give one word of warning, specifically about all those high protein labeled foods you may turn to…

Just because something says it’s high protein doesn’t mean it is.

In the US, a food can be labeled as “high protein” with just 10 grams of protein in a serving.

Which, don’t get me wrong, that may be the boost you need while helping you strike a lifestyle balance.

A high protein granola may help you strike balance and keep in your breakfast parfait while rocking your macro ratios…

But you want to be aware that you may not actually be getting that much protein just by eating foods labeled “high protein.”

Your best bet for increasing your protein are things like meat - chicken, beef, seafood -

Or if you’re plant-based - tofu, tempeh, seitan…

However, if you’re already increasing those protein portions and want other options…

Plus you’re tempted by protein cereals or granolas or such to help strike your sustainable nutritional balance…

You can use this trick to help you figure out the protein density of foods and ones that may be more valuable for your goals.

Take the calories on the label and move the decimal over one to the left.

If a cereal is 160 calories, that means the number you’re now looking at is 16.

If the protein on the nutritional label is 16 grams or greater, that food is actually going to be protein dense.

Under that amount and you know you’re not looking at a protein dense food.

Now, the 10 reasons to increase your protein…

#1: It helps build and maintain lean muscle mass.

Grip strength is a key indicator of longevity…

And guess what’s needed for a strong grip?

MUSCLE.

Muscle is magical and involved in keeping our body healthy in so many ways, supporting everything from bone to brain to metabolic health,

So we need to do everything we can to maintain and even build it.

Especially since, as we get older, our risk of sarcopenia, or muscle loss, increases and we are less able to utilize protein as efficiently to repair and rebuild.

So increasing our protein, the amino acids that are the building blocks of muscle, as we get older is so key.

#2: It improves hormonal balance.

Most people think of protein as just the building blocks of muscle, but it’s also the building blocks of many hormones and neurotransmitters.

Without enough protein, your body struggles to make and regulate the powerful chemical signals that tell your body when to burn fat…

When to feel hungry or full…

When to calm down…

When to feel energized and even when it’s time to sleep.

And especially as women enter perimenopause and menopause, protein is one of the most powerful dietary tools we have to feel more balanced, energized, and in control of our body composition.

#3: Protein keeps bones healthy.

As we get older our risk for falls and fractures increases.

Protein helps us not only build muscle to react to avoid falls and slips that may impact our bone health…

But it also provides amino acids to strengthen our bones while supporting calcium absorption.

Add lifting weights to the mix and you create the perfect recipe for improving bone density and staying strong and stable.

#4: It improves mood and helps us manage stress.

Again…protein isn’t just for your muscles.

It’s also fuel for your brain and nervous system.

The amino acids from protein are used to make key brain chemicals things like:

Serotonin, which supports calm and happiness.

Dopamine, which helps with focus and motivation.

And GABA, which plays a big role in relaxation and stress control.

Together, these chemicals help keep your mood steady, your stress in check, and your energy more consistent.

Protein also helps keep your blood sugar steady, which prevents the crashes that can trigger irritability, anxiety, and fatigue, which is especially helpful for anyone going through perimenopause or menopause.

That’s why making every meal protein-centric is one of the simplest and most powerful ways to improve your mood, sharper your focus, and increase your mental resilience as you get older.

#5: Protein supports brain health and cognitive functioning.

Protein does this both directly and indirectly.

Indirectly, protein helps you build and maintain lean muscle mass.

Strong muscles improve circulation, stabilize blood sugar, reduce inflammation, and are linked to a lower risk of dementia.

Directly, protein fuels your brain by providing amino acids to make neurotransmitters (like serotonin, dopamine, and acetylcholine)...

Supporting nerve protection and repair…

Keeping blood sugar steady for consistent focus and mental clarity…

And reducing oxidative stress that damages brain cells.

During menopause, these benefits become even more important.

Protein helps protect against brain fog and memory lapses by supporting neurotransmitters, stabilizing blood sugar, and improving mental clarity and focus

By eating enough protein and keeping your muscles strong, you’re not only supporting better mood, focus, and memory now, you’re also investing in long-term brain health and lowering your risk of age-related cognitive decline.

#6: It improves your cardiovascular health.

You might be raising your eyebrows at this one…

After all, when we think “protein,” many of us think of heart issues, especially with red meat and saturated fat.

But here’s the truth:

Getting enough protein, paired with heart-healthy fats, actually supports your cardiovascular health.

It helps lower blood pressure, improves cholesterol and triglyceride levels, and keeps arteries more flexible instead of stiffening with age.

Protein also stabilizes blood sugar, reducing another major risk factor for heart disease.

And let’s not forget…protein builds muscle.

And strong muscles directly benefit your heart by boosting circulation, improving blood sugar control, and lowering inflammation.

All of this becomes even more important as women enter menopause.

As estrogen levels decline, blood pressure often rises, cholesterol worsens, and blood sugar becomes harder to manage.

All of this puts extra strain on the heart and blood vessels.

So if you’ve been on the fence about protein, hopefully you’re starting to see its benefits!

#7: Protein supports quality sleep and recovery.

Want to fall asleep faster, sleep deeper and reduce fatigue and muscle soreness?

Yup. Protein is key for all of these things!

Protein provides amino acids like tryptophan, which your body uses to make serotonin (a calming neurotransmitter) and melatonin (the sleep hormone).

This helps improve both your ability to fall asleep but also how restorative your sleep is.

Protein also helps stabilize blood sugar throughout the day, preventing the night-time crashes and stress signals that often disrupt sleep.

This is something that becomes especially important during menopause, when sleep issues are more common.

And when it comes to recovery, protein is literally the fuel your body needs to repair muscle tissue and rebuild stronger.

Without enough of it, you can end up training hard but never seeing the muscle or strength gains you want and staying sore much longer than you should!

#8: It improves insulin sensitivity and body composition.

Notice where you’re storing fat has changed? That you’re seeing your waistline spread a bit with middle age?

Don’t just write it off as getting older.

Increase your protein intake!

One of protein’s biggest benefits is how it supports healthy blood sugar and insulin levels.

When we eat enough protein, it slows digestion, reduces blood sugar spikes and crashes, and helps us feel fuller for longer, which means fewer cravings and less overeating.

Protein also supports lean muscle, and muscle is one of the body’s best tools for managing blood sugar because it soaks up glucose and uses it for energy.

Simply put - Stronger muscles = better insulin sensitivity.

And while these benefits matter at any age, they become even more important during menopause when hormonal shifts can make it easier to store fat around the abdomen and harder to regulate blood sugar levels.

#9: It keeps your gut healthy.

Your gut does more than just digest food.

It’s also where nutrients are absorbed and where much of your immune system lives.

As we age, digestive enzyme activity can decline, which makes it harder to break down and absorb nutrients as efficiently.

This is where increasing protein can help.

Certain amino acids, like glutamine, help maintain the integrity of your gut lining.

This lining acts like a filter, letting in the nutrients your body needs while keeping out unwanted particles that can trigger inflammation.

Protein also supports the production of digestive enzymes that help you break down food more effectively.

And during menopause, when bloating and digestive discomfort often increase, protein helps support gut function and reduces inflammation so your digestion feels smoother and more balanced.

And finally, even though I know you’re already sold on increasing your protein…

#10: Protein strengthens your immune system.

As we age, our immune system naturally slows down.

This can make it harder to fight off infections, heal quickly, or keep inflammation under control.

Protein directly supports your defenses by providing the amino acids your body needs to build antibodies, immune cells, and glutathione, which is one of the most powerful antioxidants, protecting cells from damage.

And because so much of your immune system actually lives in your gut, protein’s role in maintaining your gut health further supports a strong, balanced immune response.

This is even more important during menopause, when hormone shifts can increase inflammation and make the immune system more vulnerable.

So increasing your protein intake?

It isn’t just key for your aesthetic goals although it will help you look fabulous.

It’s the key to staying fit, healthy, strong and resilient till your final day on this planet!

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And yes, everyone should be doing it.

Now, I know what you’re probably thinking: 

“Tracking is restrictive. It’s obsessive. It’s not for me.”

But here’s the truth…that belief is exactly what’s holding you back.

Because tracking isn’t restrictive. The way you’ve been using it is.

I get it. 

I used to hate the idea of tracking too. 

I told myself it was obsessive, unnecessary, and that if I just “ate healthy,” I’d be fine. 

But when I finally gave it a shot, I realized something shocking.

Tracking didn’t trap me. It freed me.

I felt better. 

I looked leaner. 

And I could eat more of the foods I loved without guilt, without self-sabotage, without constantly questioning myself. 

That’s when it hit me: I didn’t lack willpower. I lacked clarity.

That’s why in this video I’m going to share why we often dislike tracking and 4 steps to shifting that mindset to use this amazing tool to our advantage.

And the reason so many of us hate tracking?

It is because of how we’ve used it in the past. 

Think about the last time you wanted to lose weight or change your diet. 

You stepped on the scale and hated the number. 

Or you tried on that dress that wouldn’t zip. 

Or you saw a photo you wished you could delete.

So what did you do? 

You panicked. 

You started tracking and slashed your calories.

You cut out chocolate.Those salty snacks…all the foods you loved. 

You forced yourself into meal prep you couldn’t keep up with. 

And you were miserable.

Maybe you saw results for a bit, but eventually the effort didn’t feel worth it. 

So you quit. 

And the weight came back. 

And now just hearing the word “tracking” makes you roll your eyes.

But here’s the thing: that tracker didn’t do that to you. 

You did.

The tracker didn’t tell you to starve yourself. 

You did. 

It didn’t tell you to cut out foods you loved. 

You did. 

It didn’t judge you…

You judged yourself. 

All the tracker did was show you data.

It showed you what you choose to log.

And that’s the shift you need to make. 

Because tracking doesn’t have to mean restriction. 

It can mean freedom. 

It can mean planning in your Reese’s peanut butter cup or two. 

It can mean enjoying dinner with your family without cooking something separate. 

It can even mean eating more…just in a way that fuels your goals.

Tracking your food isn’t just for weight loss or for cutting out.

It’s about having that accurate picture of what you’re doing.

That’s why we need to recognize that we’ve only ever used it in the past when we’ve been frustrated, unhappy and in DIET MODE.

So how do you actually track without the baggage of old diet trauma? 

Step one, track without judgement.

Yup.

Take a week and just write down what you eat that day. 

No judgement. No changes.

If you’d rather, even map out what you may eat tomorrow right now.

Just record what you do.

It can help you not only start to understand your lifestyle and how it’s fueling your results, but also see that recording what you’re eating doesn’t have to mean cutting out or avoiding foods you love.

It isn’t just about restricting.

It’s knowledge to help you make the changes you need and even evolve your diet over time as your needs, goals and lifestyle shifts.

So just track. It’s eye opening and will help you start to really shift those mindsets.

I’d also like to note….no where have I said specifically how you have to track. 

Were you envisioning an app and complicated math equations when I described how you may have used tracking in the past?

I know food tracker apps are what I first envision when “tracking macros” or “food logging” is mentioned.

But notice I never specific said track in an app.

Because one size doesn’t fit all when it comes to tracking or any habit for that matter.

And when we try to force one specific way of doing things on ourselves, we ultimately sabotage our own changes.

We adjust our habits over time and sometimes small changes are needed to build.

That’s why step 2 is recognizing there isn’t just one way to track. 

Yup. You may have been envisioning an app when I told that story about tracking in the past.

But habits have many forms and we need to see opportunity in the options.

Tracking may be just writing out meals on a piece of paper. 

It may be taking pictures of our food.

Or yes, it may be tracking in an app.

You may weigh and measure everything like you do for a new recipe you’re making. 

Or you may use hand-portion guides or a plate to help guide your portions.

The key is finding the method of data collection, because that is what tracking is, that allows you to start getting that clear picture of your current diet.

Because once we understand our lifestyle and where we’re starting from, then we can use tracking to make the changes we need.

This is why tracking is so key…It helps us avoid continuing the cycle of going ON diet after diet and finally adjust OUR lifestyle for balance.

Once you find a way to track that matches your balance, you can then start to make changes.

That’s why step 3 is focus on nutrition by addition.

Here’s another opportunity to lower your resistance and avoid that mental resistance building against changes…

Focus on adding over eliminating.

Too often when we have tracked in the past, we jump to slashing our calories super low so we end up hangry….

But we also cut out the things we love the most to “eat clean.”

Bye bye dessert. Bye bye cocktail. Bye bye salty snack.

Instead, don’t change those things first.

Search for a small addition to your day that would help.

Can you add veggies to a meal?

Or an ounce of protein hearing that protein is so key?

Focus on those small adds that you know are beneficial.

Then step 4 is to make small swaps.

Adjust your portions further by swapping out ingredients to lower fat or carbs or increase your protein.

Maybe you swap chicken thigh for chicken breast.

Or you swap a full cup of rice for ¾ cup and veggies.

The more we maintain our lifestyle balance while addressing what we need to reach our goals, the more progress will build in a lasting way.

And the less we demonize foods, the more we embrace the changes.

You can still include that pasta dish you love. Maybe you just try a higher protein pasta.

The more we give ourselves small steps to focus on, the less we create overwhelm and overload.

The more we feel we have a clear roadmap and less unknown.

The more we have a RECIPE for lasting results.

Because honestly? 

Tracking is just like following a recipe. 

You don’t think about weighing and measuring ingredients to make those ooey gooey chocolate chip cookies as restrictive, do you?

Nope!

If you want the cookies to turn out right, you measure the ingredients. 

If you want your body to look and feel the way you want, you measure what goes in so you can actually adjust for the results you want.

It’s not about dieting harder.

It’s about finally owning your choices and embracing your balance.

So if you’ve been avoiding tracking, if you’ve been writing it off as “too obsessive,” remember this: what gets measured gets managed.

Tracking isn’t about food. It’s about freedom. 

The freedom to enjoy your life while finally looking and feeling your best.

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Like you’re just stuck?

You can’t fully add more weight to moves.

You can’t really do another rep without being sloppy.

There isn’t really a harder variation.

You’ve hit a plateau and you’re ready to bust it.

The question is…HOW?

Because you can’t really work harder or train longer…

That’s where this amazing training technique - Cluster Sets - can come in handy!

Too often we don’t consider our rep and set scheme as an opportunity for progression.

But they are!

In this video, I’m going to break down what cluster sets are, why they work so well and even a bonus NUTRITIONAL TIP to help.

Because, sometimes we hit that plateau due to one huge diet mistake…

But first…

What are cluster sets?

Cluster sets are a form of rest-pause training.

Rest-pause training is a technique that allows you to use very short rest periods, or pauses, to ultimately lift more weight for quality repetitions.

With cluster sets, you will break down a traditional set of reps you may do into mini sets, with brief pauses between.

For example, if you’re stuck on goblet squats doing 10 reps with a specific weight for 3 sets, you may break each set of 10 reps down into mini sets.

Each mini set will be 2-3 reps with 10-30 seconds of rest after each mini set.

You’ll do these mini sets with pauses until all 10 reps are completed.

Then you’ll take your usual full rest between sets.

Doing 10 reps this way will allow you to use a heavier weight for all 10 reps.

The rest allows you to maintain proper form and recover just enough to use a heavier weight but not long enough for you to fully recover.

So why and how do cluster sets help hard gainers and advanced exercisers bust through plateaus when they’re stuck with doing straight sets?

#1: They Allow You To Do High-Quality Reps With Heavier Loads.

Cluster sets allow you to work muscles closer to failure and avoids the fatigue that can impact the quality of your reps when done straight in a row.

The rest isn’t long enough for your body to recover as you’re able to use heavier loads so you will see more muscle fiber recruitment to drive muscle growth.

So if you’ve even been nervous about injury with specific heavy lifts, this can be a great way for you to increase weights safely!

#2: They Increase Your Training Volume At High Load.

Because you won’t fatigue as fast as with straight sets (so all 10 reps done in a row), you can use heavier weights for longer.

This helps you do more volume (or reps and sets) in that hypertrophy rep range.

Weight plus volume is what truly drives muscle growth and those strength gains!

#3: They Reduce Junk Reps.

Quality matters if we want the best results.

But you also need to push your comfort zone if you want to build progress.

So there has to be a balance.

Cluster sets can help with that.

Because as we fatigue with straight sets, we can compensate, which can lead to overload and injury.

We can also find our form breaking down or our range of motion on moves shrinking.

With the short pauses or rest included with cluster sets, we can avoid that breakdown.

We can make every rep more quality, even if it means sometimes doing a single rep toward the end of our mini set series to complete the total volume we want!

And finally #4: Cluster sets create more mechanical tension.

Mechanical tension is a primary driver of hypertrophy or muscle growth.

By extending your ability to use heavier weights for quality reps across multiple cluster sets, you keep your muscles under meaningful loads for longer.

The short rests (10–30 sec) let you partially recover ATP and neural drive, so you can keep using heavy loads for more reps in that high-tension zone.

So if you’re struggling to bust that strength and muscle plateau, consider including at least one single heavy lift at the start of your workout using cluster sets instead of the straight sets you’re currently doing.

While you can use cluster sets at any time in your workout session, it is especially helpful for big heavy compound lifts (like squats, bench press, barbell rows or deadlifts) at the start of your workout!

Now…the nutritional tip I feel I must share…

Because the best results happen when your diet and workouts work together…

And often we can sabotage all of our hard work in the gym by making this one nutritional mistake….

Not eating enough!

If you aren’t eating enough calories to support muscle growth, your hard work in the gym won’t pay off.

You’re creating the stimulus for growth in your workouts, but if you’re not eating enough, you’re not giving your body the fuel it needs to repair and rebuild stronger.

And eating too little can impact your energy to even train hard in your workouts and push that progression, not just repair and rebuild.

Just because it feels like you’re giving 100% in your workouts, doesn’t mean you’re actually working at a true 100% intensity.

So make sure if your focus is on building muscle and strength, you’re fueling those gains!

This isn’t an excuse to go crazy and eat anything you want in any quantity you want, but a small surplus of 100-300 calories over your maintenance is key.

As you push hard in your training, you may need to constantly reassess and increase your calories further to support the added muscle and metabolic requirements.

Fuel to feed those gains as you include these cluster sets to push that progression!

For more nutrition and workout tips if you’re struggling to build muscle, check out this video next…

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