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12/02/2024

Febs been eventful already 💕

03/02/2024

Another pain free seminar in the books!
More to come 👀
📸:

14/01/2024

My “In’s” for 2024 includes bringing back glute focused lifts ✍🏻

07/02/2023

Let’s talk about training volume. 🙌🏼

Typically, training volume refers to the number of reps/sets performed on a single muscle group per week.
Why is this important?
The higher the volume, the more “damage” we create to our muscles.
The more we break down our muscles, the more (or less) we create opportunity for growth.
In other words, if I train legs 2 times a week instead of 1 time a week, I’d have a higher chance of seeing more leg growth in a shorter amount of time.
While that is one way to increase volume, there are several ways that we can adjust programming in order to increase repetitions, and total amount of volume.

This idea lives SOLELY in a world where I am prioritizing my recovery. 😴 This means eating enough, and managing my sleep and stress.
One of the most common questions I get asked is “how many days a week should I be doing…xyz…”.
The answer requires some consideration of your goals, your ability to recover, and also factoring in time spent in the gym.
If you struggle with recovery after a few weeks of increasing your training volume, consider your exercise choices. From there, adjusting through trial and error will ultimately take some time and effort.

It’s all in the journey 🫶🏻

02/02/2023

Track without tracking 🍎🥑🥔🥚

I’ve taken several breaks throughout the years from tracking my cals/macros.
Goals shift, and you learn more about yourself and your body the longer you track.
Since the holidays, I’ve taken a break from logging in all of my food and started more “intuitively tracking”.
(This is NOT the same as intuitive eating…which has very little to do with calories.)
When I say “Intuitive Tracking”, what I mean is that I’m able to add proteins, fats, and carbs into my meals and snacks and have an understanding of what I’m lacking, or over consuming.

This took a solid 4-5 years to manage, but is unreliable for specific goals.
Sometimes we need a mental break, and a chance to miss the grind. 😏

Come April, we’ll get back at it and begin a mini cut.💪🏻

26/01/2023

I hope you feel cute today🌿

07/01/2023

Stay golden, San Francisco. 👑

Happiest of birthdays & send offs to .nguyen11
I ❤️ you so much, and I know you’ll continue to the baddest bitch in your next adventure🍾

Dirty, thirty, and thriving.

26/12/2022

The post Christmas pump❄️

Hope everyone enjoyed their holiday and are thriving through the chaos.
Personally, I’m sprinting into 2023😮‍💨💪🏻

Also, good to be back at today❤️

13/12/2022

I’d like to formally announce that my obsession with claw clips has come to an end. I will now be returning to the comfort of rotating in 4 different colored hats throughout the week. This isn’t just a phase…this is a lifestyle. Thank you for your support.👑

06/12/2022

Since we’re all doin it.

Also, a little story from my lift today…

Today, while I was benching, a noticed a man run up as a “just incase” spot on my last rep. He lightly tapped my bar to let me know he was there, and I was initially super confused. After I looked up at him, my immediate reaction was to be annoyed.
I said something like “thank you, I wouldn’t go for it though if I didn’t think I had it but I really appreciate it”. He responded saying “I usually don’t either, but it’s good to have a spot.”
I thanked him again, and moved on with my sets.
He then asked me to spot him on his bench, to which I obviously said I would.
At this point, I’m still a little cautious wondering if he’s trying to “teach me a lesson”. After he was finished, I said “you killed it” and gave him a fist bump before walking away.
While giving him a spot for a second time, he started telling me a bit about his goals and how he wants to be able to bench 200lbs just one more time in his life. He’s 65 and has been struggling with his bench due to old shoulder injury’s. He also has a daughter who is my age and who he seemingly looks up to for her strength in the gym.
I then told him a little bit about my dad and how proud I am to see him fighting in his health journey as well.

As much as there are terrible people in the gym who aren’t always there to help you, I really appreciate those who do. This was a lesson for me today to be a little more open, and to probably start asking for spots😅

Shout out to Paul🙌🏼

Address

5540 Winfield Ave, #1000

95123

Website

http://Allpumpnobreaks.com/

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