We call it a "Push Day," but that’s not how your body works. No muscle in your body can push. Every muscle you have only does one thing: it contracts and pulls. ​When you focus on "pushing" the weight, you lose your connection to the movement. You lose power and coordination because your Intent is in the wrong place. You aren't actually using your muscles to their full potential because you don't understand the mechanics of the flex. ​Reddit asked. So let'sshow you that a "push" is just the result of a muscle pulling. When you shift your focus to the pull, you can target the muscles more effectively.

When I was preparing for bootcamp, I needed to dramatically improve my run time... fast. In just 2 months, I cut 4 full minutes off my 1.5 mile run, and the strategy that made the biggest difference was something called Fartlek training. If you’ve never heard of it, Fartlek simply means “speed play.” Instead of running at one steady pace the whole time, you alternate between faster efforts and easier running. This teaches your body how to handle different speeds and recover quickly while still moving. Here’s a simple version of what I did: Example Fartlek Workout - Jog easy for 5 minutes (warm-up) - Run faster for 1 minute - Jog easy for 2 minutes - Run faster for 1 minute - Repeat for 20–30 minutes The key benefits: ✔ Builds endurance ✔ Improves speed ✔ Trains your body to recover while running ✔ Makes training less boring than steady runs This method was a game changer for me, and it’s one of the reasons I was able to pass bootcamp and hit my required run time. If you're training for: - Improving run time - Your first 5K - Better Heart Health - Military or Fitness Test Fartlek training is one of the simplest ways to start getting faster. If you're working on improving your run time or heart health, and want a simple strategy to start with, try adding a Fartlek session into one of your weekly runs. Small changes in training can make a big difference over time. If you ever want help building a simple running plan or improving your run time, feel free to reach out.

Post to talk all things Build & Burn.

If you missed our live session today, the full recording is ready for you. We talked macronutrients in the simplest, most practical way possible: what they are, why they matter, and how understanding protein, carbs, and fats can completely change your energy, hormones, and training results.

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