*I did not edit. Wrote this on my phone. Please excuse any grammatical or punctuation errors.

This time of year we stop moving as much as we do in warm weather. Our bodies tend to want to hold on to fat. We also tend to eat worse food because of the “comfort” season upon us.

Yes, typically it’s normal for results to be harder to obtain. Whether for aesthetics, performance, or overall bulletproofing your body, let’s review some tips to maximize your efforts in the gym.

#1. Mind Muscle Connection

It’s really important to “recruit” and engage specific muscle groups that you’re targeting during each exercise. This is hard to teach and it’s hard to do if you’re distracted and not into the movement. Just slow down, feel the tension, control your breathing, and squeeze muscles that you’re working. For example, if you’re doing a simple bicep curl, squeeze your bicep on the way up and down. That’s why you hear me use cue phrases like “catch the weight.” Don’t just let it free fall. Or “push from your chest.” If you don’t hear those cues, it’s cuz you’re talking! 😜

#2. The 5lb difference

This is a regular comment I hear, “I don’t want to go grab a different weight because I’ll lose time on the clock.” First of all, it’s way better to lose ten seconds from one set to make sure you get the right weight for the remaining 3 sets! Also, this is another way to be intentional during rest periods. Think about the weight you need and go grab it before the set begins! 5lbs either way, whether more or less, can totally change your entire set, intensity, calorie expenditure, muscle breakdown, and results. I’m not telling you to be Hercules. I’m just encouraging you to be challenged. Going through the motions is good, but it’s not GREAT!

#3. Low intensity on off days

Walk. I’m a big fan of walking. Also, the sauna. I love the sauna. I don’t think most people our age need “more” butt kicking workouts. I think if you’re hitting our 3-day model, you will benefit greatly from low intensity off-day workouts of just active movement.

#4. It might be time for the 4th day bonus

With that being said, yes there’s also a time and a place for a bonus strength session. I like coming in on Saturdays, especially during the winter, for some extra training. Since it’s our 10 days of giveaways, wait til you see what I’m gonna give you as a gift from us TOMORROW, to join me and Amber on Saturday mornings in Dec! Stay tuned.

#5. Dial in to nutrition

I’ll never lie to you, training in the gym is NEXT LEVEL. But results truly happen when you combine your physical efforts in the gym with your physical, mental, & emotional discipline in the kitchen! I too can fluctuate 5-7lbs in a matter of days literally just because of what I’m putting in my body. If you want to get dialed in, dial in on eating better. I will argue that while it is true that some people don’t eat enough, most people in general eat way too much! Don’t wait til January, but if you have to, it will excite you when you see what we’re about to offer in our New Year’s Clean & Lean Challenge!

#6. It might be time to explore supplementation

If you’re doing everything right but feel like you’re hitting a plateau, it might be time for supplementation. Are you taking a quality multivitamin? (We’re stocked with pure encapsulations in our wellness store and Amber always marks down 20% off retail for members) Is it time for a pre or post workout performance enhancer & result amplifier like BCAA’s or LMNT electrolytes (stocked in our wellness store also)! Should you test digestive enzymes (most people need them)? Supplements are just that; supplemental. But depending on your current health status, they can be little things that make a BIG difference.

#7. Calm yo selves before you wreck yo selves

Last note…slow down. Simplify. Do less. The rat race and tyranny of the urgent is counter-productive and wreaking havoc on your system. I’m speaking from personal experience. I’ve had to cancel, say no, and pivot from many hours of things in my life that were holding me back and hindering my peace, balance, and lifestyle optimizing efforts. Analyze your schedule. Eliminate time wasters. Be more intentional about what you read, watch, listen to, and who you hang with! Time is valuable. We all have it. How we choose to spend it matters.

Hey these are just a few trainer’s tips of the day that came to me during my 30 minute sauna recovery session.

I’m not saying I’m right. Never take my word for it. Try them for yourselves today and they may just be absolute game changers for you and everyone in your life!

God Bless,

Coach Theo