Happy Flex Friday!!! Before we celebrate the wins, here’s a quick training tip that can make a huge difference in your workouts… Don’t rush through the hardest part of the exercise. . One of the biggest mistakes I see is people bouncing through the lengthened position of a movement.. the point where the muscle is under the most stretch. Think about: - The bottom of a squat. - The bottom of a Romanian deadlift. - The stretched position of a lat pulldown. - The bottom of a chest press. . Instead of rushing out of that position, control it. A brief pause while maintaining tension can: Increase muscle recruitment Improve stability and control Help you build more strength Improve your mind-muscle connection Get more out of every rep . Remember, we’re not just moving weight… We’re training the muscle. Now it’s your turn!!! . Drop a picture or video of your workout today, share what muscle group you’re training/movement in general you are getting today! Let’s celebrate those wins together!

That was my client Susan. She LOVES to travel. She also enjoys eating out with friends. She genuinely thought she was doing everything “right.” Yet she wasn’t seeing the progress she was hoping for. The problem wasn’t her effort. When Susan joined Intentional Energy, I didn’t tell her to stop traveling or eating out.. I taught her how to make those things work WITH her goals instead of against them. I have taught her the importance of strength training, eating whole food, and honestly giving herself the space to have SUSAN TIME. She learned how to make confident decisions whether she was at home.. on vacation.. or grabbing lunch with a friend. And somewhere along the way… She stopped believing she had to choose between living her life and taking care of herself. The difference is she no longer feels like those moments are “setting her back.” She now has the confidence to navigate them because she finally has the knowledge and support she was missing. What’s the biggest thing you feel is holding you back right now? • Travel • Eating out • Knowing what to eat • Staying consistent Share below!!

Here is the feedback from the judges! Darci: -very good shoulders and shape -needs a bit more muscle to the legs -needs more density to the glutes (upper outer) -can come in a bit more streamlined through the waist..and sharper through the glutes Time to build upon this! We knew more conditioning in lower and we will add more density to bring it out! Shape is all there now to fine tune the lower half and waist and bam we are pro 2027! I’m ready for some actual legwork, not just all glutes!!!! And I’m getting a little bit of upper body and a little bit higher volume to keep activation good up there mainly focusing on the lower lats to help streamline the waist as well!!!

Now with celebration can come drinks, can come foods off your normal routine, and can come with routines being thrown out of whack. But you know what the good news is? I’ve got 3 things that you can do to help yourself stay on track AND enjoy your 4th of July: Pre-plan your day and prioritize protein early Get your movement in early before the festivities begin Take a day “off” of your normal plan… Then get back on track tomorrow! No matter which of these that you can fit into your schedule, I’m confident you can be in a great spot. In the comments below, drop what you are doing to celebrate this 4th of July and how are you going to prioritize your goals through it all?