HELLO?! Anyone there? Well if you are and you're wondering about pre workout, here is my 2 cents. I only drink black coffee now. Energy drinks make me crash way too hard. I go from American Psycho to a bear in hibernation real fuckn quick. That's no fun. Carbs are your friend for workouts but there are two sources. Simple and Complex, a lot like my emotions. Complex Carbs - Rice, potatoes, some fruits. They take longer to digest but are an amazing fuel source for workouts. Take 2-3+ hours before hand. Simple - RIce cakes, candy, pastries - Easy to digest and an immediate source of energy. SOUR SKITTLES are the GOAT. Can even snack on em while you get after it. BUT, these are the extra calories that add up. So be mindful and track them if you are trying to remain lean and mean. One of the best natural ways to accomplish a nice median is a spoonful of honey and sea salt. Boom. Ready to rock. Hope this helps. If not... Whatever. Not like yall respond to these anyways. Cheers Dorks.

@Max Rassman this is actually insane. Max has always been a hard woker, athletic, determined and relentless. But he just needed that extra little guidance to get him to where he wanted to be. I cannot take complete credit, but I already knew he was going to go hard, so I just had to light the correct path for him. He asked questions, he pushed back (fuckin peleton people... 😂), he had set backs. But, he was fucking consistent. That's what it simply comes down to. Week in and week out, he stayed in a deficit that was manageable. He still enjoys foods he likes. He gets the fuck after it. It shows. It's that simple. I don't have the magic formula (close tho). I don't have the perfect thing to say all the time. Life is always going to happen. It's how you handle what it throws. You WILL STRIKE OUT. That's part of the game. Get off the bench and get back at bat. Keep it up homie, proud of you. Keep It Simple, Stupid - KISS

I often get asked about why I don't prescribe machine work that often in your workouts. Do I love machines? No. Do I hate them? Nope. Machines are great for stability to pushing weight with great muscle isolation. This essentially allows you to put the entire stress of the exercise on that targeted muscle. This is great for hypertrophy and a pump. Pumps and hypertrophy are great for body builders. Which, none of us are nor want to be to my knowledge. Most of you lift 3xs a week, full body splits. This allows me to program mostly free weights to really challenge your entire body, which free weights do, without burning you out. How? Free weights have less stability which will challenge the central nervous system thoroughly, add demands on your core (not just abs, think entire torso), and help even out any imbalances that may be occuring. Lastly, a major reason I program mostly free weights is ROM. Range Of Motion is a staple for my training style. Utilizing that big stretch in these exercises, which could be limited on machines, allows you to develop true everyday strength that translates to real life. Also utilizing FULL ROM is great for longevity in the muscles and injury prevention over time. Yes, you will see machines in my workouts, and when you do, I usually expect you to go to absolute failure on your reps. This is because you are safely secured and won't compromise elsewhere in the body. Now when you train more often (4+xs) then you will see more machine work thrown in. This is due to more of a typical body part split, so we need to only tax certain muscle groups each day so you can get back after it the following day on another area of the body. Hope this was enlightening. Also I have machine focused workouts loaded in the WODs section of the classroom. Which machine is your favorite?? Can you guess mine from this gif?

Last night I made 2 salmon fillets. 1st let's talk about seasoning cuz there's a lot of whiteys (not you @William White ) in here. "SaLoM iS GrOsS" ... Chill Salt and pepper . Mustard forward hot sauce will save you. A light layer, lemon juice, black pepper, garlic and a pinch of salt. Don't like spicy, mustard seeds or a layer of Dijon goes great with salmon. Ok, to the point of the post. Cook enough to have for breakfast or lunch the next day. I hate meal prepping so this is THE WAY for me. Also holds you accountable to not OVER EAT. Immediately lock it up in the fridge then eat your plate. Portion Control 🤝 I did eggs, salmon, wraps, and hot salsa. Boom Right around 50gs Protein, maybe 550-650 cals

I've been playing with a new montra this week and so far I'm really digging it. I have a lot of ambitious goals that I would like to start accomplishing. But life, life likes to be cement in my shoes... Often. When this happens I am notorious for laziness & procrastination. I do what I HAVE to do then feel like I can sit back a bit. Relax. But that bit turns into a couple days of fuck-offery. Then I'm no longer ahead and somewhat behind. This cycle has been kicking my ass. I'm over it. Extreme Effort. When stuck, your brain clings onto what it knows. Comfort zones that it can stay in its current groove without disruption. You need disruption. You need chaos. This is how you adapt. You need to create new pathways (🍄) Extreme Effort in anything I am doing. Fully focused and rewiring the brain to understand it's going to be uncomfortable. Doing the things I do not want to do. After awhile it will no longer be disruptive, it will be my new norm. So any time I'm doom scrolling social media (my biggest problem) I just remind myself, Extreme Effort. Re focus and get back at it. So, enjoy your weekend, but next week, how can you become more efficient? What area can you give Exreme Effort and just get the nagging task done? Let me know below 👇🏼 Nike, Just Do It. I will try to find the video and post in the comments.