As a beginner, I'm looking at the counter-top push-ups! This I can do - several times a day 😁 Also checking out the recipes, they are looking really quick and easy - thank you. (I always forget Quinoa exists)

Having a farm means some days I work physically hard. I don’t share this very often because it’s not all that interesting to most people and I’m not the best at it but I also trim my horses hooves. It’s one of the most physical jobs I do because the horses are not always helpful, I have to do it quickly and I need to update some of my tools. Anyway, I’m sharing here because I count it as a fitness win. Tomorrow I will know all of the muscles I’ve worked. 😁💪 I also have two more horses to do. Probably do them next weekend. In the past I used to do all of them in one day. I’ve decided to pace myself lately.

Alright gang! What we've been working on is a full body training structure that hits every major muscle group at least twice a week. For those in the Strong System: Muscle Builder Challenge we do one lower body compound move paired with one upper body compound move 5 times a week. Same goes for The Lean System Challenge. I would recommend these self paced challenges that includes live coaching support for anyone who wants THE MOST EFFICIENT WAY to build muscle first, then go on to lose fat ... efficiently utilizing a step-by-step system. The method: 1- Keep the workouts to 15 minutes or less which lowers friction to starting and keeps consistency high 2 - Full body structuring so each major muscle group gets worked at least 2 times a week Learn the structure here, then be empowered with the knowledge to be able to customize your workouts based on your schedule, space limitations & equipment. The goal is to be able to build muscle anytime, anywhere, & under any circumstance without having to rely on a class or equipment. In the meantime, try this 25 minute follow along workout. Pay attention to the cues since that's where the magical muscle building is unlocked! If you don't own a bench, presses can be done from the floor and rows can be done bent over with your torso at a 45 degree angle to the ground and hinged at the hips. Let me know which specific things you liked and which felt the hardest below!

𝗦𝘁𝗲𝗽 𝟭: If you're a beginner, acknowledge that this is a 𝗻𝗲𝘄 𝘀𝗲𝗻𝘀𝗮𝘁𝗶𝗼𝗻.Your brain initially screams “stop” but over time it learns the sensation is 𝘀𝗮𝗳𝗲 𝗮𝗻𝗱 𝗯𝗲𝗻𝗲𝗳𝗶𝗰𝗶𝗮𝗹. 𝗦𝘁𝗲𝗽 𝟮: Complete enough reps where your 𝗹𝗮𝘀𝘁 𝟯 𝗿𝗲𝗽𝘀 feel about 𝟵/𝟭𝟬 “hard”: • 𝗜𝗻𝘁𝗲𝗻𝘀𝗲 muscle burn • Rep speed is 𝘀𝗹𝗼𝘄𝗶𝗻𝗴 𝗱𝗼𝘄𝗻 • You feel like you 𝗺𝗮𝘆 𝗻𝗼𝘁 𝗯𝗲 𝗮𝗯𝗹𝗲 to do another rep with safe/good form • 𝗚𝗿𝗶𝗺𝗮𝗰𝗶𝗻𝗴 or grunting occurs 😅 𝗦𝘁𝗲𝗽 𝟯: Choose a 𝗵𝗲𝗮𝘃𝘆 𝗲𝗻𝗼𝘂𝗴𝗵 𝘄𝗲𝗶𝗴𝗵𝘁 where you can achieve roughly 𝟭𝟬–𝟮𝟬 𝗿𝗲𝗽𝘀 that fulfill the above conditions. 𝗦𝘁𝗲𝗽 𝟰: Know this: an indicator that you're lifting 𝗰𝗹𝗼𝘀𝗲 𝘁𝗼 𝗳𝗮𝗶𝗹𝘂𝗿𝗲 is needing to rest 𝗮𝘁 𝗹𝗲𝗮𝘀𝘁 𝟭 𝗺𝗶𝗻𝘂𝘁𝗲 before safely starting your next set. Have you been lifting 𝗰𝗹𝗼𝘀𝗲 𝘁𝗼 𝗳𝗮𝗶𝗹𝘂𝗿𝗲, or is this a 𝗻𝗲𝘄 𝗰𝗼𝗻𝗰𝗲𝗽𝘁 for you? What tips do you need or can you share? Watch the 2 minute video explanation below!

👏 👏 @Elizabeth Wong !!! She stuck with it and can now hit 2 “yogi-style” (elbows back) full push-ups! Her family’s starting to notice too—arms, biceps… and how easily she’s carrying those heavy rice bags now. The fun part is watching her beam with excitement as she shares it with us! What’s your current “I want to get better at this” move?