This week’s WOTW is inspired by the great Malcolm X. Any Means Necessary - a full‑body strength ladder using one heavy dumbbell. Don't put that dumbbel down until your set is over. The full breakdown is posted in the WOTW Classroom, and for the first time there’s a short video demo so you can see each movement before you train. This one is simple, heavy, and effective. Check the post, watch the quick demo, and get your reps in. Link to YouTube: https://youtube.com/shorts/bnywSROrcX0?feature=share

This week's Coffee Chat we broke down the new USDA Dietary Guidelines, what actually changed, and how those updates compare to nutrition recommendations from other countries. We looked at: - The biggest shifts in the new U.S. guidelines - How other nations prioritize different foods based on culture, lifestyle, and availability - What these differences mean for your day‑to‑day eating habits If you missed it, you can watch the full recording here. Youtube: https://youtu.be/7R_Tr1opdBk

Are you still doing the same lunges?? The lunge is a fundamental movement pattern, super functional, and easy to create variations so Leg day never feels routine. Here are 8 Lunge variations to add variety, challenge, and control to your leg training. Youtube: https://youtube.com/shorts/gOWK72peNi4?feature=share Call Text or DM for help adding this to your training program. Coach BJ Director @ AA Studio CG Trainer Mobile: 469.256.8585

Carbs get blamed for weight gain, so a lot of people avoid them. The problem is that when you cut carbs too low, you show up to workouts tired, hungry, and frustrated. You feel slow, you can’t push as hard, and cravings hit later in the day. It’s not a discipline issue — it’s a fuel issue. Carbs are simply energy. All carbs break down into glucose, which your body uses to move, lift, and think. Simple carbs digest fast and give quick energy (fruit, honey, white rice). These work best 30–60 minutes before a workout. Complex carbs digest slower and give steady energy (oats, potatoes, whole grains). These work best 1.5–3 hours before a workout. When you use carbs at the right time, they help you perform better instead of feeling like something you need to avoid. Carbs aren’t the problem... not knowing how to use them is. Try timing your carbs before your workouts this week and notice how much better your energy feels.

A lot of people start their workout with cardio because they think it helps burn more fat or warm them up. The problem is your body only has a limited amount of fuel, just like a gas tank. When you do cardio first, you use up that fuel early. By the time you get to lifting weights, your body is tired and running on fumes. That means you lift less weight, move slower, and don’t get as much benefit from your strength training. When you flip the order, everything works better. Lifting weights first lets your body use the energy from the food you ate, especially carbs, to do the hardest work. You’re stronger and get more out of your workout. Then, when you do cardio after, that easy fuel is gone and your body looks for stored energy instead, which is fat. Think of it like a road trip. Weights are driving up a steep hill and cardio is cruising on the highway. If you run out of gas before you get uphill you'll stall out. If you save gas for the hill, you can cruise in neutral down the hill to the gas station. Run this experiment for one week and drop a comment.