Resilience Training

Did You Know? Not All Magnesium Is the Same.

Walk into any supplement aisle and you’ll find a dozen different forms of magnesium—but they don’t all do the same thing.

Two of my favorites are magnesium glycinate and magnesium L-threonate because they each have unique benefits.

🟢 Magnesium Glycinate
Magnesium glycinate is magnesium bound to the amino acid glycine, making it one of the gentlest and most absorbable forms.

It may help support:
✔️ Better sleep quality
✔️ Relaxation and stress management
✔️ Muscle recovery and fewer cramps
✔️ Healthy blood pressure
✔️ Nervous system function
✔️ Migraine prevention in some individuals

Who may benefit?
• People who struggle with stress or anxiety
• Those who have trouble falling or staying asleep
• Athletes or active individuals recovering from training
• Anyone experiencing muscle tightness or frequent cramping

Best time to take it:
Most people do well taking it 30–60 minutes before bed, although it can also be split between morning and evening if used for muscle recovery or to help maintain magnesium levels throughout the day.

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🧠 Magnesium L-Threonate
This form is unique because it appears to raise magnesium levels in the brain more effectively than many other forms.

Research suggests it may help support:
✔️ Memory and learning
✔️ Focus and mental clarity
✔️ Cognitive function as we age
✔️ Brain health
✔️ Better sleep by supporting a calmer nervous system

Who may benefit?
• Students or professionals with demanding mental workloads
• Adults noticing age-related memory changes
• Individuals looking to support long-term brain health
• People who experience mental fatigue or “brain fog”

Best time to take it:
Many people take it in the evening, while others split the dose between afternoon and bedtime to support steady brain magnesium levels.

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💡 Can you take both?
Yes. Many people use magnesium L-threonate for brain support and magnesium glycinate for relaxation, sleep, and muscle recovery. They work differently and can complement each other.

⚠️ A few reminders:
• More isn’t always better—follow the dosage on the label or your healthcare provider’s recommendation.
• Magnesium can interfere with the absorption of certain medications (such as some antibiotics and thyroid medications), so spacing them a few hours apart is often recommended.

Your body uses magnesium in over 300 enzymatic reactions, influencing everything from energy production and muscle contraction to nerve signaling and heart rhythm.

Sometimes improving how you feel isn’t about adding another stimulant—it’s about giving your body the nutrients it needs to function the way it was designed.

Have you tried either of these forms? What changes, if any, have you noticed?

💡 DID YOU KNOW?

I often tell clients:

Your feet are like your body’s second brain.

They constantly send information to your nervous system about pressure, balance, and where you are in space. If that information is poor, your brain has to make movement decisions with faulty input.

Balance is the reaction to the action.

If your feet can’t create a solid connection with the ground, the problem doesn’t stay at your feet.

It travels up the kinetic chain.

Feet ➡️ Ankles ➡️ Knees ➡️ Hips ➡️ Pelvis ➡️ Spine

Where the pelvis goes, the rest will follow.

When the feet lose stability, the pelvis often begins to compensate. Over time, that can contribute to poor movement patterns, reduced hip function, and the back taking on work it wasn’t designed to do.

Then one day someone says…

“I just lost my balance.”

“My back went out.”

“My knees keep hurting.”

Was it really that one moment?

Or was it thousands of steps, months of compensation, and years of your body adapting to a weak foundation?

Instead of asking, “Where does it hurt?”

Start asking, “Where did the chain begin?”

Sometimes the answer isn’t in your back.

It’s under your feet.

👣 Build from the ground up. Root your feet. Position your pelvis. Let the rest of your body do what it was designed to do.

🧠 DID YOU KNOW?

Creatine isn’t just for athletes.

Every cell in your body uses energy in the form of ATP. Think of ATP like the battery in your phone. Every movement, every heartbeat, every thought, and every muscle contraction drains that battery. Creatine helps your body recharge it faster so your muscles and brain can continue performing at their best.

Research has found that creatine may help support:
• Strength and power output
• Recovery between training sessions
• Lean muscle development
• Cognitive performance during sleep deprivation
• Mental fatigue
• Healthy aging by supporting muscle and brain function

Because of its role in cellular energy, researchers are also investigating creatine’s potential to support brain health in conditions such as Alzheimer’s disease. Some memory care programs have begun incorporating creatine into nutritional strategies as this research continues to grow.

Here’s another interesting fact:

Your body makes some creatine, and you get some from foods like red meat and fish—but for many people, that still isn’t enough to fully saturate the body’s creatine stores.

How much should you take?

While 3–5 grams per day is a common recommendation, your ideal intake depends on your body size, lean muscle mass, activity level, and how much energy you expend each day. A practical guideline supported in the literature is approximately 0.1 grams per kilogram of body weight per day, meaning larger or more active individuals often benefit from more than the traditional 5-gram recommendation.

That’s one reason creatine monohydrate has become one of the most studied and well-supported supplements in sports nutrition.

Simple. Affordable. Backed by decades of research.

Have you tried creatine, or did you think it was only for building muscle?

🚨 NEW CLINIC ANNOUNCEMENT 🚨

GROUND UP STRENGTH
Breathing. Bracing. Rooting. Moving with Purpose.

Most people focus on adding weight to the bar.

Few ever learn how to create stability, generate force, improve position, and move efficiently.

On Sunday, June 21st, I’ll be hosting a hands-on strength clinic designed to teach the principles that build strength from the ground up.

Whether you’re an athlete, lifter, coach, trainer, or simply someone who wants to move and feel better, this clinic will give you practical tools you can apply immediately.

✅ Learn the Big 3 Lifts
• Squat
• Bench Press
• Deadlift

✅ Essential Movements
• Overhead Press
• Pendlay Row

✅ Plus:
• Breathing & Bracing
• Rooting & Foot Pressure
• Body Positioning
• Force Production
• Movement Efficiency

📅 Sunday, June 21, 2026
⏰ 12:00 PM – 5:00 PM
📍 Resilience Training – Topeka, KS

💰 Early Bird: $150 (ends June 15)
💰 Regular Registration: $200
💰 Day Of: $250

⚠️ Limited spots available.

Strength starts below the surface.

Message me to reserve your spot.

TON OF LIFTS is more than just hitting PRs.

Every lifter at this year’s event will receive their own Meet Day Results card to track:
• Squat
• Bench
• Deadlift
• Total
• What went well
• What they learned

Because this event isn’t just about numbers on a platform.
It’s about growth, confidence, community, and challenging yourself in an environment that supports you.

We currently have 15 lifters signed up and would still love to add a few more before June 7th. 💪

Whether you’re:
• brand new to powerlifting
• wanting to experience meet day energy
• testing your strength under pressure
• or just looking for a fun challenge…

TON OF LIFTS was built for YOU.

✔ No federation membership required
✔ No weigh-ins
✔ Come lift as you are
✔ Beginner friendly
✔ Platform commands/coaching included
✔ Spectators welcome
✔ Family/community atmosphere
✔ Limited shirts available after athlete registration closes

📍 Resilience Training- Topeka,KS
📅 June 7th, 2026

NO POLITICS. NO EGO. JUST LIFTING.

Embrace the Process.
Built by Resilience.

🔥 TON OF LIFTS SHOUTOUT 🔥

Huge congratulations to our THREE drawing winners whose lifter spots are officially PAID IN FULL for TON OF LIFTS! 💪

🏋️‍♀️ Lily Davis
🏋️ Cameron Leupold
🏋️‍♂️ Deion Saehoa

You are officially ON THE ROSTER for TON OF LIFTS on June 7th at Resilience Training! 🔥

A HUGE thank you as well to Rick Heusted & Will Spencer for sponsoring these lifters and helping make this experience possible. Your support means a lot not only to the athletes, but to this entire community. ❤️

This event is about more than numbers on the bar:
⚡ Community
⚡ Growth
⚡ Grit
⚡ Education
⚡ Supporting one another

We’re excited for a day full of lifting, learning, vendors, raffles, and raising money for Ronald McDonald House Charities.

Let’s show these lifters — and our sponsors — some love in the comments! 💙💛