The Strength Lab

The fitness industry has led people in the wrong direction for a LONG time.

If you’re stressed out, over worked and feel “exhausted”, doing more HIIT is not the way to improve!

Most folks think more is better. False. Im all about minimum effective dose. How much can you do but still recover from it?

You dont need to "feel" like you had a good workout. Has little to do with it. Did you do enough to cause adaptations? Again, can you recover? Are you not sore day in, day out?

And never judge a trainer by the "difficulty" of the workouts. Such a joke. I could make you do burpess and bear crawls until you puked. You didnt improve, at all. You just crushed your nervous system.

Stick to the basics, folks. Get strong. Be consistent. Walk daily. Get better sleep. Meditate. Speak kindly to yourself. Eat your veggies.

Reach out if I can help you.

Build strength, maintain your muscle mass. One of THE most important things you can do as you age.

We judge workouts by "difficulty" when in actuality, that's always up to you. Any training can be hard. Do more reps. Do an exercise you've never tried that you saw on Instagram. That's hard. Doesn't mean it's better.

The true test is how the training helps you over the long term. The entire point of exercise is to help you move and feel better. Not just for a period of time, but forever.

Don't buy into the "harder is better". I'm not saying you shouldn't challenge yourself, but a more gradual over time increase will be more helpful, more sustainable, and deliver better long term results.

One in two women over 50 will experience a fracture due to osteoporosis.

Know your T scores. Pay attention to the trends. Should check lumbar, hip, femur. Don't just let someone tell you it's ok, look at the numbers yourself. Know what they mean and the impact it can have on your life. You can be "ok" but sitting on the lower end, at the edge of being osteoporotic.

This is why we need to lift heavy. Bones adapt when the stress is enough to force them to.

My go to movement? Trap bar deadlifts. You can load them heavy, probably the safest and easiest to teach. Or a KB deadlift, if you have access to heavy ones.

Too many people think they need MORE workouts, HARDER exercises.

The truth is, nothing will ever beat out long term consistency. Focusing on the basics.

If you're not where you want to be, it's probably because you haven't been at it long enough.

Can't start and stop, hop from hardcore to nothing, bounce from program to program, diet to diet.

Learn to eat better (real) foods.
Focus on being functionally strong, full body. Push,pull,squat,hinge,carry.
Practice daily gratitude.
Get good sleep.
Drink water.

And SHOW UP.

If you're already on the path, keep it up. If you're not, start today. Just don't ever stop.