Coach JK McLeod

Having those old feelings and insecurities pop up isn’t a sign that all of your fitness consistency is has now failed and fallen apart.

On the first episode of Make Fitness Make Sense, I responded to a question about feeling like a failure because of old negative thoughts (and behaviors) making a guest appearance.

Make Fitness Make Sense is a weekly podcast where I’ll address fitness related topics and questions in a way that is intended to have you feel less confused and more empowered.

New episodes drop every Tuesday on Apple Podcasts and Spotify 🎙️

DB row tip to maximize gains 💪🏾

If you’re not leaning into your stability points on those last few reps on the row, you might be moving the tension away from where you want it.

A knee-on-bench row is going to give you 3 stability points: hand, foot, and knee.

As the weight gets tougher to pull, it’s easy to forget you have those stability points, and start using more of your trap and neck to lift the weight.

Don’t make that mistake.

Even though those last reps in a heavy set shouldn’t loom as smooth as the first few, you should still have most of the muscle engagement happening in your back/lat.

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No energy for a caption, the video says what I need to say ✌🏾

Injuries aren’t a sign of failure.

Your fitness experience doesn’t exempt you from an injury, a “tweaked” muscle, discomfort, or a nagging pain.

If you’ve never experienced any of that as an intermediate to advanced “fit” person, you’re a unicorn 🦄

When one of these things inevitably occurs, it’s easy to translate it as a sign of failure.

I found myself thinking that for a hot minute recently.

Then I remembered that a benefit of consistent strength training and mobility work is the ability to recover from injuries, not the absence of them.

We don’t workout as consistently and intentionally as we do just to throw it all away because of a few bumps in the road.

Keep going.

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No complaining for 30 days 😬

What’s this got to do with fitness?

At first glance, not a whole lot I guess.

But if you know me, you know I’m about more than just sets and reps.

I like to also pay attention and take action on things like gratitude and resilience.

So along the lines of gratitude, focusing on not doubling down on negativity and complaining fits right in.

If anything, this is an opportunity to be more aware of how often I dwell on negative things, in addition to how I respond when complaining comes my way.

Simply put, I don’t have to co-sign my internal complaints with a verbal agreement. I also don’t have to co-sign someone else’s complaints with my own.

Will that help me reach my fitness goals? I don’t know 😂

I do believe I’ll be in a better headspace though.

If you can relate, take up the challenge when it’s right for YOU.

I can do better.

When someone tells me they want muscle, but not “too much”, I take it as a signal to be more consistent on what it takes to even put on (and keep) a significant amount of muscle.

I’m not even talking about things like PEDs.

I’m talking about the basics that we (coaches and trainers) say “If I showed you my workouts and my food everyday, you’d be bored”

I’m talking (for me) the repetitive training with progressing intensity, the basic ingredients as the foundation of most meals, the 200+ grams of protein, the drinking 100+ ounces of water, the taking 30 minute walks around the field before my son’s baseball game starts…

…and I’m talking about having done those things consistently for YEARS.

Hear me clearly - These are things I enjoy, because they’re the foundation of my fitness, and support everything else that I do.

I believe there’s still a ways to go with truly getting the message to connect that whatever your fitness goals are, they take a consistent commitment to things that, on the surface, are probably going to be bore a lot of you.

I’ll post them anyway. ✌🏾

Follow me for content to help you stay the course with your trainings habits, and the stuff that actually matters.

Yes, I eat donuts 🍩

Let this be a reminder:

1) Unsolicited comments and opinions are directed at everyone. So if you currently identify as “out of shape”, and think folks will stop making comments about your food choices when you get “in shape”….think again 💁🏾‍♂️

2) Your nutrition choices need to align with what matters to you (ie your goals and your lifestyle). One of my foundational habits is EAT WELL. I interpret that to mean that I primarily fuel myself with foods that support my physical movement, while including things that I just straight up enjoy eating…like the Fruity Pebbles donut 🤤

3) If you’re seeing this, and you don’t already follow me, you should 🙏🏾