John Isak mvmt

Julie and I had a beautiful time exploring Jamaica after the wedding.

Wedding pictures will be coming later.

The Jamaican landscape is crazy. Mountains rise right up from the ocean. Rivers everywhere. Fruit grows from almost every tree. Goats, dogs, chickens and cows all over the place.

Truly beautiful.

Does personal training make a difference for crossfit group class athletes?

Yes.

Hiring a coach to specifically help you improve makes a world of difference.

We often can not spot the errors in our own movement. Something might not feel right, but we don't know how to fix it. Here, having an outside perspective makes a huge difference.

There are details that are often missed by a coach in a group class setting. In a group class a coaches attention is split 20 different directions. They will give one, two, or maybe a few individualized corrections, but these are usually very high level. One personal training session can do for your self awareness and movement quality what 20 group classes did.

How you eat now WILL matter in 10 years! 3 steps to lock in long term success.

You can out train a bad diet in your late teens/ early twenties, but do you plan on running 40+ miles a week when you are 40? I know I don't.

I train because I love how it feels to be strong, fit, and healthy.

I am not training to avoid getting fat. And neither should you.

Make a good diet your routine now, so that you can train to look awesome, move well, and conquer life! As apposed to training for fear that if you stop you will gain lots of weight.

Here are three diet practices you can implement now that will make a huge difference in the long run.

1. Eat 3-5 meals a day.

2. Base every meal around a lean protein and fruits/veggies.

3. Stop turning to comfort food and alcohol out of boredom or to destress. Have a glass of water, eat an apple, meditate, go for a walk, work on your side hustle, play with your dog... do something productive. Chips and beer ain't it.

Often the simplest changes have the biggest impact.

Strength training makes me functional, cardio keeps my insides healthy, and together they make me lean and sexy! But, which do I do first in the gym?

If you like to include strength training and cardio in the same session (hiit or steady state), the general recommendation is to train strength before cardio.

Why?

Because 5x5 back squat, even at a heavy weight, takes way less energy than running 5 miles. If you doubt this, then get a fitbit, do both activities and see which one burned more calories. ( It's the run)

So, we can start off our session with lots of energy, get quality squats in, and still have enough energy to crush our run.
If we run first, we probably won't have much energy to squat, which will impede our ability to move sufficient weight to induce adaptation. (When Exercising, adaptation is the goal. Getting stronger, faster, bigger, leaner etc.. we are trying to induce physical or neurological change on some level)

Let me know if this is helpful!

You need to do these 3 things if you want to be lean and toned!!

1. Eat sufficient protein.
Two big reasons - Protein is essential to build muscle (lean muscle is what makes you look toned) and protein keeps you full longer, so you don't snack on unhealthy foods through the day (low bodyfat and muscle definition is what makes you look toned).

2. Prioritize heavy strength training.
It doesn't always have to be the big 3(squat, bench, and deadlift) but heavy multi joint lifts in the 5-15 rep range are the best and most efficient way to build and maintain muscle.

3. Don't neglect cardio.
Regular cardio exercise has so many benefits!! The big one for toning is it burns the most fat. But, one of my favorite benefits is that it trains you to have energy. Doing long cardio teaches your body to have long lasting energy - all the time! How sweet is that!?!

Want some strategies to help implement these concepts into your training?

DM me. Let me help.

"I need to stop eating ( fill in the blank) because it is giving me belly fat!"

I often hear adults talking about how they need to eliminate certain foods so that they can lose stubborn fat.

I also, although less frequent, hear people comment that they need to eat fat from certain foods so that they can add sexy fat to their butt, but not elsewhere.

Both of these are inaccurate.

🧚🏻 If you reduce total calories then you will lose fat, it does not matter if these calories come from fat 🥑 or carbohydrates 🍞.

🧚🏻The part of your body where fat is burned first is dependent on genetics. It has nothing to do with if you are getting excess calories from gummy bears, cheese, avocados, or bacon.

🧚🏻If you are eating a lot of a certain high calorie food ➡️ you stop eating it / replace it with a lower calorie option ➡️and you start losing belly fat, then hazzaa! Eliminating that high calorie food put you into a caloric deficit. The food itself was not a magic poison making you retain belly fat.

💥If you have no idea where to start then try this:

1. Eat 3-5 small meals a day that are primarily made of a lean protein and vegetables.

2. Make a schedule and eat at the same times every day.

3. Eat slowly and stop eating when you are full.

I hope this is a reminder that there is no magic and eating for health is the most important.

Drop a 👍🏻 if you agree!

💥Sweat and sculpt!💥
💥 Yass! 💥work! 💥

❗ALERT!

▶️The best way to make real strength progress and muscle growth isn't with micro movement, b***y bands, or 1000 reps with tiny weights.

▶️Real change is made with a barbell, long duration cardio, and some all out intensity.

🔉Move heavy weight through a long and full range of motion to see real strength and muscular results.

🔉Use easy and moderate cardio to increase metabolism and lose fat.

🔉Incorporate high intensity bouts that are spread out, so that you can recover and hit each one hard.

Hey you! You are amazing!

Have a great day and please don't forget to
drink lots of water,

eat a lean protein with every meal, and

try to avoid drinking calories and eating sugary and fatty snacks.

🔥💜

You have to believe in the plan and trust your coach.

Many personalized training plans will allow you to find success, but only if you follow the plan.

A good coach won't make you great in a month, they will grow with you, learn what you love, find what motivates you, and understand what gets you results. This takes time. But, in the long run it is the difference between serious tangible progress and stagnation.

I'm pumped to be active, energetic, and strong through my 60s, 70s and up!

Here's how I'm getting there!

🔥 Building strength and muscle with regular barbell training focussing on major compound lifts.

🔥Eating a diverse diet centered around lean protein, fruits, and veggies.

🔥 Practicing diversity in exertion type and time domains to be fit across metabolic pathways.

🔥Staying lean so that I don't suffer from the negative health correlates of carrying excess body fat.

🔥 Practicing long duration easy cardio to maintain a healthy heart and metabolism.

Leave a 💪🏻if your with me!