The Muscle Mom

Come take HIIT the Deck with me tonight at 6:30pm at The Top Strength Project! Only $15 a class!!!

Group Class Schedule — The TOP Strength Project See the times and descriptions of our Group Fitness Classes and Bootcamps.

Quality You Can Feel & Trust, supported by over four decades of dedication to our family of lifters everywhere! 👊🔥 Lift with the best and never sacrifice quality. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
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Made in America.
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Today’s workout included skill work, strength work, and a bunch of accessories.

The skill work was trying to Turkish Getup with a barbell. Way more challenging than a KB. I thought I’d fly through it with a barbell…. But I was humbled quickly when I tried to add to weight to it.

(The second slide was the amazing attempt at adding weight. Super smooth. 😉😉🤪🤪)

Strength work: Hip Thrusters… top sets were at 275 #, backoffs at 225 #.

Accessories were all glutes + hams.

Didn’t do any Strongman events today, but my goal is to keep building back strength in these legs, glutes and low back of mine… so that they’ll be ready to go on March 19th.

Great training day today. Again. 🙏🏼❤️💪🏼

Holiday Gift Guide for HER.

Check out the link below for details!

https://www.themusclemom.com/post/holidayguide

My morning weight has been stuck on 127 for many, many months. Every single day. No matter what I’ve eaten in the day before.

I’ve been working my ass off to start putting size and mass back on, that I lost. Today, I woke up at 130 lbs.

I have never been one to give a single s**t about the scale, but I’m only using it right now as one tool of measurement to track lean tissue gains.

I think I may have finally (FINALLY) started to tip it.

Let’s keep GROWING. 😁

March vs yesterday.

Making some strides over these past couple of months.

And Imma keeeeeep on movin’.

Happy Saturday. 💪🏼💪🏼

There is no “one size fits all.” In order to effectively coach your clients, you need to take every aspect of where they are in their lives into account.

I’m not going to guide someone the same way that is 25 years old vs 45 years old. While general health principals remain the same, everything else varies, from mindset to routine to experience to emotional maturity to expectation and goals.

Each individual comes with their own blueprint and it’s your job as their leader to take that blueprint and optimize it, according to THEIR life.

It’s not enough to say, “Hey, do this and don’t do that.” It’s never gonna work, because if it did, NO ONE WOULD NEED COACHES.

Humans are complicated. And the more I work with them, the more I truly enjoy getting into the nitty gritty of what’s holding them back.
It’s a challenge and almost like putting a puzzle together, to find what pieces interlock to make them tick or where that sweet spot of success lies.

It’s never just in their diet and workouts. And honestly, sometimes, your job will be to just to get them through their day.

Thank you to everyone who puts their trust in me. It fills me to fill you, in whatever way I can.

Happy Tuesday. ❤️

I often stare at these blank captions and wonder which words are going to come out from me.

Most of the time, I don’t know what I’m going to say. All of the times, a thought pops into my head and my thumbs begin to move. Maybe it’s sparked from the picture going with it. Or a moment in life I want to share. Or a fleeting notion on an emotion I have. Or an overwhelming feeling of joy or gratitude. Or something sad that I can’t carry anymore.

There are always all these THINGS inside me that want to come out. Just like there are all these things in all of you that would like to do the same.

Instagram is fun. It’s a source of aesthetically pleasing pictures, information + knowledge, recipes, workouts, fashion, spiritual guidance, inspiration, motivation, and solace.

But what I value the most about Instagram are the words.

The words are where we find answers. It’s where we let out sighs of relief. It’s how we sort our own thoughts. It’s where we relate. The words make us smile. The words make us cry.

The words give us direction.

I don’t know about you guys, but I live by words. Writing them, reading them, absorbing them all.

And today, there are a million inside me that want to come out. But I might keep these for myself. These words feel like they’re meant only for me.

This picture instantly made me think that life is one heavy shoulder haul after another. It’s nothing that can’t be carried and moved, and getting it off the ground is the toughest part. But that weight always ends up on the other side of where it started.

If you’re willing to move that weight, it will move.

Happy Monday. Hope you move your weight this week and find your words.

❤️

The good ole days.

Let’s bring those back.

So close, I can taste it.

Along with everything else that’s about to blow the f**k up for me.

Goals. Missions. Big things and bright shining lights.... straight ahead.

Hop on board, my friends. 💪🏼❤️💫

(PS- I feel better today.)

Missing all the humans. Every one.

A bunch of peeps have asked me what vitamins/supps I’m on while currently trying to rid the 🦠. Here they are + what they do:

1. Vitamin C
For immunity support

2. Vitamin D3 + K2 + Boron
Together, they increase bone building action, protect the cardiovascular system and reduce insulin resistance. Vit D also supports a healthy immune system, muscle function, boosts mood, prevents GI disease, boosts brain health + regulates hormones.

3. N-acetyl Cysteine (NAC)
NAC (supp form of amino acid cysteine) is used by the body to build antioxidants (especially glutathione) + is used in treatment of respiratory conditions, fertility and brain health. It also plays a role in your body’s detoxification processes (kidney and liver) and is used to treat acetaminophen overdose. It’s been used in hospitalized Covid patients, w success.

4. Omega 3
Brain health, heart health, fights inflammation, aides in depression + anxiety, eye health, reduce symptoms of metabolic syndrome, helps treat ADHD, fights autoimmune diseases + Alzheimer’s, reduce fatty liver, reduce asthma, improve bone + joint pain, improve sleep.

5. Zinc
Fights viruses, and is necessary for over 300 enzymes that aid in metabolism, digestion, + nerve function. Critical for immune cell development. Skin health, DNA synthesis + protein production. It’s also essential for your taste and smell.

6. Probiotic
Support gut health.

7. Lion’s Mane Mushroom
Immunity, nerve growth factor and cognitive support.

Other nutraceuticals being studied in treatment of Covid (+ flu) are beta-glucan, glucosamine, alpha-lipoic acid, selenium, and ferilic acid... which could help alleviate symptoms and boost natural anti-viral activity in the body.

I’m also adamant about keeping my electrolytes up + moving whenever I can.

I’m struggling w food during this, mostly bc my metabolism has mega down-regulated due to lack of energy out, so I’m way less hungry. And when your food doesn’t have taste, it’s not easy to get it down. So I am vigilant about getting in what I can, in any form.

How do you keep yourself from getting this virus? You don’t. Just do your best to stay healthy + keep stress low. ❤️

Current state.

Softer. Smaller. No hard lines. No veins. Muscle atrophy. Lighter.

I know there is nothing wrong with this picture. And I don’t love myself any less because I don’t have 6 veins shooting through my typically very sculpted abs right now.

For me, when I’m at my fullest, my hardest, my most muscular...it’s simply an indication of how well everything else is working. How my body is responding to my training and nutrition. How well I’m eating. How sufficiently I’m recovering. How strong I’m getting. How well my brain is working. How optimal my sleep is. How focused and dialed in I am.

When I’m at my best physically, it’s because I’m at my best everywhere else. And that is the most gratifying part of seeing those veins and biceps and perfectly striated shoulders. It’s an outward display of what I challenge my body to do, inwardly.

Right now, though, my focus has shifted to create something better for the inward pieces that aren’t working optimally. My immunity. My stress levels. My need to slow down and be able to stop when necessary. That’s what the body staring back at me right now is telling me.

When your body does something opposite of what you’ve trained it to do so well, it’s a sign that tweaks need to be made. So that when you get back to it, you’re better than before.

So, nothing changes, other than a temporary phase with an opportunity to adjust. There’s always room for improvement in all areas of your health... so when something throws you off track, use it as an opportunity to address those areas, and then get back to it.

Happy.... Wednesday? I’m not sure what day it is anymore. But happy day. 💪🏼❤️

Charlie and I stepped outside to walk around the hood today. And that’s what we did. We walked. And walked. And just kept on walking.

What started as a quick jaunt ended in many miles covered across town, over a couple of hours.

One of the worst symptoms of being stuck at home with this virus is the body anxiety I get. I had physical jitters in my legs and hips today because of how much lying around I’ve had to do. I was going to jump out of my skin if I didn’t move.

So, we moved.

Charlotte was feeling the same in her body, so she was eager to stick it out with me, even though this was a long walk for her. We had great conversations, laughed a lot, explored a little and it is always an absolute treat when I get to spend time with any of beautiful babies alone.

Thanks for being such a great, complaint-free partner today, . I really and truly enjoyed that time with you. ❤️

Only had to stop to catch my breath once after a steep hill. And my headache just won’t quit. But my soul needed that air more than anything.

Day 12 was a success.

Time for a nap.