*As always, excuse errors. Did not edit. Wrote in one attempt on iPhone notepad.

#1. Shoes matta

Knees, ankle, feet, back, even shoulders hurt?! I wouldn’t recommend wearing running shoes for these gym workouts. The soles of running shoes are not made with the structural support you need for lunges, squats, sleds, even standing curls. It makes a big difference to get “trainers.” Almost every brand has them. My 14-yr old son was doing goblet squats last week and said his knee felt funny. He was wearing lifestyle shoes. I’m like, take them off. The “Pain” went away. It’s because his knee was shifting on the down because the support was too cushiony for solid flat foot support that he needed to keep toe and heel planted on the ground.

#2. Weights Matta

For the sake of time, not sure how else to say it. General rule of thumb for most of our FMU signature exercises: If 16-20 reps is too easy, you’re not gonna get what you need to get. Time to expose yourself to heavier weights. Go up 2.5lbs or 5lbs and see what happens.

#3. The Timer is For Guidance

One minute on the clock is mainly to keep us organized in a big group. It’s NOT so you can strive to make it to the end each set without stopping. If you watch our coaches train, you’ll usually see them stopping halfway, regrouping, getting their mind right, forcing out a few more reps to finish. No, it’s not always about strain, stress, and red-zone. We’ve talked about that. It is about being challenged though. If you are solely set on making it to the whistle without stopping, psychologically-speaking, even unintentionally, your mind will wander to lighter, easier weights just to make it through. Or, you’ll just sling around weights without adequate tension in your attempt just to keep on going.

#4. Feeling depleted?

You’re not replenishing properly, especially after these sweat sessions in this non-air conditioned gym! Not just water, but vitamins and minerals. You most likely need to consider a multi-vitamin and electrolytes to recover, repair, and rejuvenate. The other day I felt worn out and had a headache after 7 hours of training people in the gym. Figured I should add another LMNT pack into my water for a second dose. It’s like I was brought back to LIFE instantly!

#5. My current point in nutrition talk lately:

If I had to pick a main issue for most of us, it’s over-consumption. At this stage in life, no I don’t think we need to eat as much as we think. We overdo it. Even us healthy neurotics. For me less is more. And don’t take that the wrong way or out of context. I did not say starve yourself. I’m saying I don’t need two plates of food every meal like I was conditioned to do my entire life!

#6. Mind Muscle Connection

I’m going to share a video later today about this. You gotta think about the muscles you’re using when working out. Be back soon to post the clip.