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Jul 19 •
Why your weekly check-in matters?
Your weekly check-in is one of the most important tools we've got, and I don't want you to skip past it. Think of it like this: your workouts and nutrition are the plan, but your check-in is how we know if the plan is actually working. Numbers like weight, blood pressure, and compliance tell us the "what," but your notes on challenges and how the program feels tell us the "why." That's huge, because two people can have the exact same program and get totally different results depending on what's going on in their life that week. On top of that, your SHREDS answers (sleep, hunger, recovery, energy, digestion, and stress) give us the full picture behind the scenes. You can be doing everything "right" in the gym and kitchen, but if you're not sleeping, your stress is through the roof, or your energy is tanking, that's going to show up in your results eventually. The more honest and detailed you are here, the faster I can catch small issues before they become big ones, and the better I can adjust your plan to fit your actual life, not just a cookie-cutter version of it. This isn't busywork. It's how we stay dialed in together, week after week. RECAP of SHREDS: The SHREDS Check-In: Why Your Gut Feeling Matters We track a lot of numbers around here — protein, calories, reps, sets. But some of the most important data points you have don't come from a scale or a tracker. They come from you. That's what SHREDS is: Sleep, Hunger, Recovery, Energy, Digestion, Stress. Six things only you can measure, because only you are living inside your body every day. No app can tell you if you woke up feeling ready to take on the world or if you're running on fumes. You can. Here's how to think through each one, comparing this week to last (on 1-5 scale): SLEEP — Are you getting 6-8 hours, consistently? Sleeping through the night, or tossing and turning, staring at the ceiling? Great sleep = 5. HUNGER — Is it manageable, or are you swinging between not hungry at all and full-on binging? Balanced hunger cues = 3. Barely hungry = 1. Raging hunger = 5.
Pinned
Jul 15 •
The Classroom
Make sure to checkout the “Classroom” tab above. I’m posting different content in the different classrooms. Soon I’ll be posting a 6 week program to improve your mindset and building your lifestyle foundation!
2d •
💪 Use It or Lose It: The Muscle You're Quietly Losing
Plot twist: one of the biggest threats to aging well isn't gaining fat. It's slowly losing muscle. It starts decades before anyone looks frail, and the scale won't warn you. 🛏️ HOW FAST CAN IT HAPPEN? Researchers put 10 healthy 23-year-olds on bed rest for ONE week. They lost about 3 lbs of lean tissue, and their blood sugar control dropped about 29%. One week! 🚨 WHY IT MATTERS 🩸 Muscle is your body's biggest sugar sponge. Less muscle means higher diabetes risk. 🫀 In a study of 140,000 adults, every 11 lbs of lost grip strength meant about 16% higher risk of death. 🦴 Low muscle nearly doubles the odds of falling. ⚖️ You can be overweight AND under-muscled. The scale can lie. 🏆 THE FIX ✅ Lift 2–3x a week, and keep making it a little harder ✅ Eat 0.55–0.73 g of protein per lb of body weight, with 25–40 g per meal ✅ Keep walking, but walking alone isn't enough ✅ On a GLP-1 or dieting? Protein + lifting are non-negotiable ✅ Track your strength, not just your weight 💡 TRY THIS: Cross your arms and time 5 sit-to-stands from a chair. Retest monthly. Faster = stronger legs. 📋 Educational only, not medical advice. Talk to your healthcare provider about your specific situation. Fuel it… train it… own it… that's how you Outmuscle life by being Forever Strong. 💪 Sources: - Dirks et al. 2016, bed rest study - PURE grip strength study - Yeung et al. 2019, falls & fractures - Morton et al. 2018, protein + lifting - SPRINTT trial, BMJ 2022 - Houston et al. 2023, vitamin D trial - 2025 creatine meta-analysis - 2026 creatine meta-analysis
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25d •
🔄 Tired of "Starting Over" Every Monday?
Raise your hand if you've ever said "I'll start fresh on Monday." 🙋 We've all been there. Here's the secret: the problem usually isn't your plan. It's that nobody has looked at your patterns yet. 🧠 NOBODY KNOWS YOU BETTER THAN YOU I can hand you a great routine or a fresh idea. But your life, your stress, your fears, and your goals are yours alone. A plan that works for your neighbor might flop for you, and that's totally normal. And the truth is, it could take several weeks to dial in your nutrition until you find what works best for you. 🔍 SEE IT, THEN BREAK IT You can't change what you can't see. Run on autopilot and you'll live the same day on repeat until you're worn out and frustrated with yourself. Start noticing: - When do workouts get skipped? - What happens right before the late-night snack attack? - How do you feel when "I'll start tomorrow" pops up in brain? ⏰ YOU DON'T NEED A MAGIC START DATE No new year. No fresh Monday. No 6 a.m. alarm. You don't need a brand-new routine, you need to check in with what you REALLY want. Then start now, not "later." There is never a better time to get started than now. Telling yourself it will be easier 4 weeks from now, or even 12 months from now is a story you are only telling yourself, why is that? 💡 COACH'S CHALLENGE Tonight, write down 3 patterns you notice in your week. No judging, just noticing! Drop them in the comments or message me. Working through this with you is my job, and I love it. Fuel it… train it… own it… that's how you Outmuscle life by being Forever Strong. 💪
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26d •
Why the scale weight didn't budge?
⚖️ THE SCALE WENT UP?! (DON'T PANIC… YET) You've been crushing your workouts and eating on point… and the scale just laughed at you. 😤 Here's the good news: that number doesn't always tell the whole story. 📏 WEIGHT VS. BODY COMPOSITION Your scale weight is ONE number. Your body composition is what you're made of: how much is fat and how much is muscle. You can lose fat and build muscle at the same time, even if the scale stays put or goes UP. That's why we look at body composition and not focus on the scale. 💪 REASON #1: YOU'RE BUILDING MUSCLE - A pound of muscle and a pound of fat weigh the same, but muscle is packed tighter, so it takes up less space. - That's why you can look leaner and fit into smaller clothes without the scale budging. - Losing fat and gaining muscle together is real, especially when you're strength training and eating plenty of protein. 💧 REASON #2: WATER RETENTION - New or harder workouts make your muscles hold extra water while they repair and adapt. - This is temporary. It's a sign your body is doing its job, not a sign you gained fat. 🍠 REASON #3: STORED CARBS (GLYCOGEN) - Your body stores carbs in your muscles and liver as "glycogen," basically your gas tank. - Every gram of glycogen holds onto about 3 grams of water. - More carbs = fuller gas tank = more water weight on the scale. That's fuel, not fat! 🔄 OTHER EVERYDAY SCALE SWINGERS - Food still in your gut: what you ate yesterday has weight until it leaves - Salty meals: sodium makes your body hang onto water - Hormones: menstrual cycle, stress, or thyroid changes - Tough workouts: soreness and inflammation hold fluid - Travel and bad sleep: both can throw off your water balance None of these mean you gained fat. 🙌 📊 WHAT TO TRACK INSTEAD - Waist, hip, and body measurements. - Using calipers to calculate your body composition. - Progress photos (same lighting, same time of day) - Strength: are you lifting more? - How your clothes fit - Energy and mood - Comments from friends and family
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