Matt Johnson Personal Training

Cable Squat to Overhead Press 💪

This full-body exercise combines a squat with an overhead press to target your legs, glutes, shoulders, core, and arms. It’s a great movement for building total-body strength, coordination, and cardiovascular endurance—all in one exercise!

🔥 Dumbbell Chest Pullovers 🔥

This movement is great for opening up the chest, improving shoulder mobility, and building upper-body strength.

Dumbbell pullovers primarily work your:

💪 Chest
💪 Lats
💪 Serratus
💪 Triceps
💪 Core stability

Keep your ribs down, maintain a slight bend in your elbows, and control the weight throughout the entire movement!

Consistency, consistency, consistency!

I know you’re tired of hearing it, but it truly is the most important factor in determining whether you’ll reach your long-term health goals.

One of the most important times to emphasize this is when you’ve hit a plateau and feel like you’re no longer seeing progress. It’s frustrating- you’ve put in all this work, you’re expecting to see change, but sometimes it just doesn’t happen at the pace you’re hoping for.

Because of that, it’s much easier to fall off. It’s easier to quit. It’s easier to give up on yourself.

And though I know it’s hard, I’ll continue to emphasize the importance of consistency through every stage of your health journey.

If you feel like your body has been in a plateau for too long, I’d encourage you to ask yourself these questions:

* Are you lifting heavier than you were two weeks ago?
* Are you prioritizing protein?
* Are you getting 8 hours of sleep?
* Are you still meal prepping?
* Are you tracking your nutrition?
* Are you actually staying consistent on the weekends?

If you answered yes to every single question above, then you have every right to seek additional guidance and make adjustments to your plan.

But if you answered no to even a few of them, your body may not be the problem- you may simply need to get back to consistently doing the basics.

Because before changing the plan, make sure you’ve been consistent enough to give the plan a chance to work.

Hate to be the bearer of bad news... but if you're trying to be healthy, you need to hear these unpopular truths!

While health is going to look different for every single person, there are certain habits that consistently lead to long-term success- and there are strategies that can help you get there more efficiently.

For example, a lot of people don't like eating the same thing every single day, but having consistency with your meals can absolutely help you reach your goals faster.

As two people who work in the fitness industry, the last thing we ever want to do is sugarcoat what it really takes to become healthier.

Because the truth is, lasting results aren't built on hacks-they're built on habits.

This is your daily reminder to ensure you are staying consistent!

Don’t let a plateau stop your momentum!

We’ve all experienced it. After committing to healthy habits, prioritizing nutrition, exercising consistently, and finally starting to see progress, the last thing you want is for your results to slow down.

I’m not going to sugarcoat it… it sucks.

But how you respond during these moments is what will make or break your health journey.

When progress slows, you have two choices: continue pushing forward or throw in the towel.

Even if you aren’t sure how to break through the plateau yet, giving up will only lead you back to the habits that kept you stuck in the first place.

Instead, take a step back and look at the bigger picture.

Ask yourself:

Am I feeling stronger?

Do I have more energy?

Do I feel better in my body than I did a few months ago?

Because progress isn’t always reflected by a number on the scale, a measurement, or a specific outcome.

Sometimes progress is simply continuing to show up when results aren’t happening as quickly as you’d like.

Of course, there are strategies that can help you move past a plateau. You can increase workout intensity, add more variety to your training, challenge yourself with new exercises, or incorporate strength training if you haven’t already.

The key is continuing to give your body a reason to adapt.

But none of those strategies matter if you quit.

So don’t let a plateau convince you that your hard work isn’t paying off.

A plateau isn’t a sign to stop.

It’s often a sign that it’s time to challenge yourself in a new way and keep moving forward.