MLG Fitness

Client Spotlight 🔦 Meet Chris — we’ve been working together for about 3 months now, and the progress has been awesome to see! 🙌

One of our main focuses has been waking up the muscles surrounding the hips. Since Chris works remote, we’ve been targeting those areas that tend to stay inactive most of the day. Movements like squats and deadlifts have been key for strengthening and mobilizing his quads, glutes, hamstrings, and hip flexors.

Chris always shows up ready to work and eager to learn more about how his body moves — that mindset makes all the difference 💪

At this point, personal trainers deserve honorary degrees in counseling, finance, and emotional support 😂💪

We don’t just spot your bench press — we spot your life too 😭

Processing pain isn’t easy.
It hurts. It’s annoying. It’s overwhelming at times.
But here’s the truth — it’s also needed. 💭

Pain reminds us that we’re not invincible. It shows us where we still have room to grow. Just like gold doesn’t shine on its own — it must go through fire, pressure, and shaping before it becomes what it was meant to be. ✨

So the next time you’re walking through a season of pain, remember this: it’s still for your good. God is right there with you, enduring it alongside you and molding you into who you’re meant to be. 🙏

📖 “Even when we are weighed down with troubles, it is for your comfort and salvation.”
— 2 Corinthians 1:6 (NLT)

Good Friday reminder 🏋️‍♂️
There’s no such thing as the perfect squat — just intentional movement done with purpose. 🙌

Barbell squats have been a top-tier staple in many of my clients’ programs lately, and for good reason. This movement demands focus, control, and body awareness. One key point I always emphasize: pay attention to how wide your hips open up as you descend — it helps protect your lower back and gives you more power coming up.

So whether you’re lifting heavy today or just working on your form, remember — it’s not about perfection, it’s about progression. 💪

POV: New gym girlies trying to grow their glutes 🍑

As a trainer, I see this all the time — the seated abduction machine getting abused like it owes someone results 😅

Yeah, it burns 🔥 but that “burn” isn’t the same as growth.
The abduction machine mainly targets your glute medius (side glute), not the glute max — the part that actually gives your glutes shape and size.

If you want real results, prioritize heavy hip extension work:
✅ Barbell Hip Thrusts
✅ Glute Bridges
✅ RDLs
✅ Bulgarian Split Squats

Then hit abductions after — as a finisher or accessory.
Train smarter, not just spicier 🍑

My glutes were on 🔥🔥🔥 after this one, y’all.

Tried out a new movement from the legend (shoutout to him for the pain I just endured 😭) — the Hack Squat Sideways Lunge. And let me tell you, that stretch in the glutes was unreal.

Setup:
👉🏽 Shoulders on the pad, hips turned perpendicular to the machine.
👉🏽 Outside leg on the platform, inside leg hanging free.
👉🏽 Drop down, push hips back, feel that deep stretch.
👉🏽 Drive back up, hips forward, glutes locked in.

3 sets of 8 reps per side — but fair warning, this one’s advanced. Start light, move slow, and make your glutes earn their keep 😅.

🔥

“Yeah, ok Jeff, and Kodiak’s protein waffles aren’t dryer than the Sierra Desert🙄” 😂😂.

I feel embarrassed even sharing this… but I know there’s freedom for others in my transparency.

Lately, I’ve felt stuck in a never-ending cycle of anxiety — trapped in my own self-conscious thoughts. I hold myself to standards I’d never place on anyone else. I keep thinking God is judging me for every single mistake I make.

But the truth is… He isn’t impressed by my ability to keep every one of His laws while being far from His heart.

I’ve been stressing myself out trying to be the perfect son, husband, brother, and trainer — all while forgetting that God never asked me to carry that weight alone. He wants us to share our burdens with Him — not just to tell Him about them, but to give them to Him when there’s nothing more we can do.

Unburden yourself. It’s not yours to carry alone.
Who told you that you had to suffer in silence?

“Then Jesus said, ‘Come to me, all of you who are weary and carry heavy burdens, and I will give you rest. Take my yoke upon you. Let me teach you, because I am humble and gentle at heart, and you will find rest for your souls. For my yoke is easy to bear, and the burden I give you is light.’”
— Matthew 11:28–30 (NLT)

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Not sure how to finish out your week? 👀 Try this upper body burner to cap it off strong 💪🔥

We’ve got:
⚡ Cable Forearm Curls
⚡ Cable High Pulls
(using a towel for both to challenge your grip strength and forearm endurance)

This combo hits the smaller stabilizing muscles that often get overlooked but make a big difference in your pulling and pressing power. Perfect finisher to wrap up your Friday session 🙌

End the week strong and go into the weekend feeling accomplished 💥

It’s gone be one of those days🥲