Train With Mhardy

BUILDING THE FOUNDATION

I would not stress about doing tons of cardio or signing up for every bootcamp class.

Instead, I’d spend time getting really good at the basics. Like squats, deadlifts, overhead presses, and bent-over rows.

These movements build strength, improve your confidence, and set the foundation for long-term results. Your goal shouldn’t be to just sweat or feel wrecked after every workout. You should actually feel better and more energized after your workouts!

Start simple. Get strong. The rest will come! 💪🏽

GYM TALK PT. 2

Gym lingo can be confusing! Here are some key terms you should know if you are starting a new health and fitness journey!

Happy lifting! 💪🏽

GYM TALK

Your first time in the gym, your first workout session, or your first group class you may hear words/phrases you are unfamiliar with!

Here’s part 1 of gym lingo that all new gym goers should know! Follow for part 2!

Happy lifting! 💪🏽

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WHAT BUILDS MORE MUSCLE?

The answer is what rep range are you currently NOT doing.

If you are the person who likes the feel the “burn” with 15-20 reps. Going to a routine of 4-6 reps might better serve you.

And if you are the person who likes heavy lifting or focusing on strength. Going to a routine of 15-20 reps might better serve you.

ALL rep ranges build muscle. What triggers your body to actually build and put on muscle is novelty to programming and surplus in calories. You can’t build something from nothing, feed your body!

If you need help with programming, shoot me a DM!

DEADLIFT FOUNDATIONS

The other weeks group class!

Broke down the deadlift from the feet all the way up to the head.

Went over proper warm ups, stance, proper bracing, and regressions/progressions.

If you are looking for a class that breaks down the basics of the compound lifts in a group setting. DM for more details!

Shoutout to for the 📸!

☀️☀️☀️

Save you money and drop the supplements and just get more sunlight throughout the day!

What does getting more sunlight do for you?

1. Circadian rhythm regulation: Getting ☀️, especially in the morning, helps your body’s internal clock. This leads to better sleep quality.

2. Increased mitochondrial function: I’m sure some of you remember from grade school, “mitochondria are the powerhouses of your cells”. Better function = sustained energy throughout the day.

3. Mood boosting: Ever go out for a quick walk and some fresh and just feel better? Sunlight exposure increases serotonin production, a brain chemical that promotes feelings of well-being and happiness.

Get all that for free! For just simply spending more time outdoors!🌲🏝️☀️

REALITY

Lebron is just one example!

To look like most high level athletes. There isn’t enough time in the day for the average person.

Don’t let how an athlete or any fit person looks be your driver for success.

Stay consistent, learn to have delayed gratification, and focus on health and the results you want will follow.

MENTAL HEALTH

What has made me feel the healthiest so far in 2025?

It’s not all the weights I’ve lifted. It’s not all the miles I’ve ran. It’s not all the protein I’ve eaten.

It has been this little notebook, pen, and slow walks. Journaling is something new to me and it is something so simple but has helped me in so many ways.

In return, having a clearer mind has helped me lift heavier and run farther. 🧠💪🏽