Leave It Cinders

Antidepressants have their place, but for me it was nothing by comparison to exercise and nutrition.

Self harm is gnarly. Emotional regulation and impulse control are some of the many benefits of exercise that helped me with my depression.

We’ve got a growing squad over in the STOKED group that are working together to sharpen each other and use exercise to get our minds and bodies right.

40% off the initial winter months with code SAD. Come hit a 7 day free trial!

Some pretty jarring stuff in my feed today. Wanted to share this- I’ve taken social media breaks during times like these and it’s been useful.

✅ Get warm & mobile
✅ Get strong
✅ Time under tension
✅ Play around
✅ Leave with energy

This seems to be the combo that keeps me from getting hurt, keeps me feeling good, and is based on my understanding of the mental health exercise science to get the most hormone and mental benefit.

QUICK AND CLEAN MEALS

✅ Nutrient dense
✅ Highly satiating
✅ I enjoy eating
✅ Make me feel good

ELEVATED PIGEONS for knee and back pain

🧘‍♂️Stretch
Tight hips can contribute to back and knee issues. Sink into the stretch to help open those up.

🧠Activate
During your stretch, do 3-5 sets of 5 seconds of driving your knee and ankle into the bench. You can also try to fully support your weight with your leg and go hands-free.

⬆️Elevate
Elevate your knee if it’s too intense. Don’t be surprised if some days are better than others. Some days I can go totally flat. Other times, I need to elevate.

If you have any issues with back,

Having a blast making free, customized playbooks for people. If you want one, comment or DM me “PLAYBOOK”

NEW YEARS RESOLUTION MISTAKES TO AVOID

These are some common mistakes I see and hear about.

🏃Too much cardio
🔁 Doing the same workout
🍽️ CRASH DIETING
🥩 UNDER EATING PROTEIN

I’m giving away 10 customized exercise and nutrition playbooks for free.

Comment or DM “PLAYBOOK” if interested!

2024 was a sick year! I was able to train 7 different people and loved every minute of it. About this time last year I was ordering my home gym and CINDERS was just an idea. Had a handful of awesome results start flowing in at the end of the year I wanted to share.

Thanks to all my clients and for all the friends, family and followers for the support!

Cheers, Jack

Stoked to get some CINDERS branded merch live!

10% of all proceeds go to mental health charity.

IGNITE YOUR MENTAL HEALTH

Hyped to share that after years of dragging my feet, I have officially launched a mental health project. CINDERS is live! My goal is to put some structure around all of the research and self experimentation I do and share the results. Helping as many people as I can along the way. The vision is large, but for now we will be providing: - Personal training services with an emphasis on mental health exercise science - Mental health education and tools - Mental health resources But above all, I’m most excited to donate 10% of the revenue generated to the mental health field. As we grow, our impact will grow. We’ll support charities for sure, and we’ll keep an eye out for opportunities to do things like support research funding. Thank you so much to @yung_stove_god @skar_barrett for all you did to contribute to helping me put this passion project together. Love you dudes.