Chris Graham: Strength Coach

Love this graphic from !!

I’ve been using this software to deliver programs for a few years now and absolutely love everything it allows me to do, while giving my clients the best experience possible!

Have you been struggling to nail your push-ups?

You can make the move easier by elevating your hands. Gradually move on to “eccentric” (lowering yourself to the floor as slow as you can). Move on to the next variation as it gets easier.

Form tip: Watch that low back—don’t let your hips sag. Keep your core tight (brace your stomach muscles and squeeze your glutes) all the way through the movement.

Let me know if you try these variations out!

How many times have you started a new fitness goal only to fail?

The number one reason most people don’t succeed is trying to do too much all at once.

And change is hard, so trying to do a lot is a recipe for disaster.

Instead if you focus on one small change each day, and then another you’re more likely to stick with it, and also see noticeable results that LAST.

If you want to learn more about how I can coach you to real lasting changes, drop your favorite emoji in the comments!

To be honest, what you’re wanting (to look better and feel confident) doesn’t require you to fully change your life to revolve around the gym and dieting.

Instead, there’s just a few small key changes that you need to do consistently to get real and lasting changes.

This means 3-4 workouts each week, more daily non-exercise movement, and being flexible with your diet so you can still enjoy the foods you love.

If you’d like to learn more about how I can help you achieve your goals, comment “tell me more” below!

Meal prepping is a great way to save time and money, and reach your health goals. It just takes a little time and thought at the start of the week to nail it.

What’s your go-to make-ahead meal to have on hand during the week?

If you want to maximize your time training in the gym, then you need to take your recovery seriously.

While most people know to sleep more, eat better, and hydrate…few people realize how their stress from life can actually interfere with their progress on their fitness journey.

The reason is because our body doesn’t know the difference between mental work stress, physical stress or any other stress, it’s all stress to your body and it has to react accordingly.
So if you want to improve your recovery finding ways to destress from work, traffic, or relationship problems is vital to keep improving.

Did you find this useful? Let me know!

Stories and the narratives we tell ourselves are powerful, and ultimately shape how we live our lives.

And far too often these stories end up holding us back.

Maybe you’ve always thought you’re not the kind of person who works out or eats right, so even if you want to make a change it’s hard, because that’s not the type of person you are.
Or you refrain from wearing the clothes you want, because that’s not how you were raised. It could also be that because you don’t look a certain way, there’s no way anyone would believe your healthy and fit.

Whatever it is, these negative things we tell ourselves can always be changed at any given moment. You don’t owe anyone an explanation for changing what and how you think about yourself and what you want to accomplish.

This has been something I’ve struggled with for years and just a few are below.

I wasn’t a collegiate athlete, who am I to be coaching in D1 athletics or at any level?

I’m having my own issues with my nutrition, why should my clients listen to me on this?

I’m not jacked/ripped/etc, should I really be coaching people with these goals?

All of these thoughts come from insecurities I’ve had and from what I picked up just being in society and social media.

While I still deal with some of these thoughts trying to creep back up, my main story I tell myself is this…

I’m smart as f**k, can relate it anyone, and can coach the hell out of any exercise so why not me?

If this resonates with you, or you’d like to share the stories you tell yourself, let me know in the comments below 👇🏽

Getting abs and a six pack takes time.

Depending on where you’re starting point is extend out how long it takes and if you don’t have a dedicated plan it could take even longer.

A few things to help you get started

1. Lift heavy weights the majority of your training time. Focus on major compound movements that work large muscle groups.

2. Eat in a caloric deficit. The only way to start losing weight is to eat less calories than you burn. You should aim to lose no more than 1-2 lbs per week.

3. Eat plenty of protein. This combined with the heavy lifting will help you maintain the muscle you have, and depending on your fitness level you could add even more!

Let’s talk about progress in the gym because it ain’t always linear.

Sure, you can increase the amount of weight that you lift. But you can also lift the same weight more times. Both are great.

But there’s so much more to it. Being able to train with less rest, improvements in your mental game, increasing your range of motion, or lifting with a more difficult tempo are all ways to vary and improve.

Most of my training this week has been focused on my cardio and conditioning, but it’s been way to hot for me to want to run outside.

So I’ve used various means and methods to still get in cardio work such as weight lifting circuits and utilizing a spin bike for sprint intervals.

These get my heart rate up but also keeps me moving in different ways and mentally engaged throughout the session.

If you don’t enjoy hitting the road for miles at a time, give one of the options above a try.

One positive of being stuck at home during the is that I have time to catch up on reading that I’ve been putting off for far too long.
I’m currently working through the certification which is super important to me, as most of my online clients are women and I want to do my best with serving them.

And yes, I acknowledge that I’m super lucky to have power/water/food right now in Texas and can focus on my education instead of basic necessities.

Here it is folks, the magic secret you’ve been looking for all this time!

While I post this half jokingly, I’ve also found that the people who reach and crush their goals, all have this in common.

They do the ordinary, extraordinarily well.

And I’d suggest to look at your diet/training plan and see where you could focus on the basics more right now.