Getting little wins will get you to the big wins!⁠ ⁠ You can either focus on making small, easy changes to make small wins ⁠ ⁠ or try and make huge gains at once ⁠ ⁠ or make no change at all⁠ ⁠ which one do you think is easier to do with the most return on investment?⁠ ⁠ Which one sounds like a gamble?⁠ ⁠ Either way, you make a conscious effort to do either one. ⁠ ⁠ Making huge gains is extremely hard and unpredictable. ⁠ ⁠ Focusing on making small improvements at a pace you can handle.....well.... have you heard the story of the tortoise and the hare? ⁠ ⁠ It also gives you momentum and a stronger mindset to get continue to make gains. ⁠ ⁠ How do you think this applies to lifting, sport, life etc?⁠ ⁠ Have you heard of this concept before?⁠ ⁠ Let me know in the comments!

Dan came to me after a grade III tear of his hamstring from BJJ.⁠ ⁠ Dan is also a monster powerlifter and had goals to getting back to lifting and BJJ at full capacity.⁠ ⁠ With some initial time off then a certain pandemic and a high intensity job, it made it hard to get rehab and training in. ⁠ ⁠ With the flexibility of online coaching/injury management, online check-ins, and his dedication.⁠ ⁠ Dan was able to get back to his working set numbers on the bar, address some shoulder stuff at the same time, and get back wiping the mats when rolling. ⁠ ⁠ Dan crushed it and is stronger than ever now!⁠ ⁠ If you need help getting back to full capacity and getting back into PR city, feel free to DM me to see if you qualify!

Don't get stuck in shitty traditions that have a long record of not actually helping people. ⁠ ⁠ You deserve better, you are better, so get better care!

You train, you rehab, you recover, you compete…. ⁠ ⁠ But how do you know you are successful? ⁠ ⁠ Ultimately, it depends on your definition and interpretation of success. The cool thing about success is that it means something different for everyone.⁠ ⁠ The hard part is that a lot of athletes don't recognize or realize their own success.⁠ ⁠ For some, it's getting up and putting your gym clothes on in the morning, others it's hitting a certain goal weight, or both.⁠ ⁠ What I tend to see though, is people looking for success without a definitive end-goal in mind. That alone makes it hard to see success because it simply has not been defined yet. ⁠ ⁠ Success is a spectrum, it happens to you everyday whether you know it or not. ⁠ ⁠ Do you have a definition of success?⁠ Do you have specific goals?⁠ ⁠ Let me know in comments!⁠ There will be more on this topic as well!

Don't forget to train hard!⁠ ⁠ This is my heavy deadlift face, what's your look like?⁠ ⁠ That is all. ⁠ ⁠ #keepworking #keephammering

Choosing the right coach⁠ ⁠ When you see someone having the alphabet behind their name is cool and all, but it doesn't say much about THEM.⁠ ⁠ I say this, knowing I do have a few letters next to my name, to say it's not all about the certifications.⁠ ⁠ Does it tell you stuff, sure.⁠ ⁠ But does it tell you if they can help you? ⁠ maybe somewhat.⁠ ⁠ but also, maybe not.⁠ ⁠ So how can you tell if that person is the right fit for you?⁠ ⁠ - they know your goals and care about them⁠ - they listen to you⁠ - they work WITH you⁠ ⁠ but there is more.⁠ ⁠ You need to be able to converse with them to see if you mesh well together, to see for yourself. You probably have your own values that you look for in a person/coach that you need to flesh out.⁠ ⁠ They also have qualifications on what makes a good client to work with them.⁠ ⁠ What I look for in a potential client is:⁠ - are they willing to work hard⁠ - do they communicate well⁠ - do they take feedback well⁠ - do they have a funny bone⁠ ⁠ I need to know my clients are willing to take the plunge to work hard and work as a team, but they also need to be able to laugh and have fun. I find being too serious can get in the way of progress too.⁠ ⁠ So, hint of advice, having an alphabet behind your name can show "stuff" about a person, but not a ton in reality. ⁠ ⁠ Choose your coach to fit you!

Who said training and rehab had to be two different things?⁠ ⁠ Who got hurt then took a few weeks off to heal?⁠ ⁠ Who got back in the gym and slowly realized they still didn't feel 100%.⁠ ⁠ Who quit squatting and deadlifting normally because they were told it was making their pain worse. ⁠ ⁠ Who went to the MD, PT, Chiro, Massage, to recovery?⁠ How long did you go for?⁠ How much did it cost you?⁠ Were you able to train how you wanted too during that time?⁠ ⁠ I hear this story all the time. ⁠ ⁠ And I am tired of it. ⁠ ⁠ If you can't train because of pain, shouldn't training be a part of the process if that is what you want to get back to?⁠ ⁠ More on this later but what I wanna know, what is the craziest path you took to get back into the gym?

What if you had the ability to modify, change, progress, improve, pivot, etc no matter where you were in your programming to still address your goals but adjust to new life events. A new pain popped up and you can’t train how you want too. Now what? Work schedule changes and you can’t train as long you used too. Now what? Your bored of your programming and don’t know how to break those plateaus. Now what? That’s where coaching comes in. Something happens, I’m there for you. Not a fan of what you’ve been doing and don’t know where to go next? Boom, let’s hop on a call. It’s not just programming, it’s the program, the communication, the feedback, the relationship, the learning. It’s coaching. If you’ve found yourself in a situation that you need help navigating, feel free to dm me to see if we can help you out!

Feeling positive today!⁠ ⁠ We all get down in the dumps, but sometimes you need just a little reminder that you are above any situation you are dealing with right now. ⁠ ⁠ You got this!

It's the athlete's goals, wants, and needs. ⁠ ⁠ Reagan came from a background of low back pain that was stopping her from fully enjoying her favorite athletic endeavors. ⁠ ⁠ This included lifting.⁠ ⁠ This is super frustrating.⁠ ⁠ But, with some time and patience, she was able to get back to regularly scheduled lifting sessions with no limitations. ⁠ ⁠ She communicated well, established her goals, told me what she liked and didn't like, and was not afraid to ask questions. ⁠ ⁠ This lead to a successful return to lifting. ⁠ ⁠ If this resonates to you or are looking to work with a coach who listens, send me a DM to see if you qualify!⁠ ⁠