It makes my heart 👏🏼💕sing when I can help clients reach their fitness goals, and play a small role in their change of lifestyle. It does not happen overnight. It is a process. It can take months or years—but in the context of your life—that is short. There many programs bet…

Strong isn’t a number—-it is a mindset. I love training beginners and return to training clients 💜 Yes, you can. Show up, lift, track your numbers, progress. Building strength is a very straightforward process. You can do this! 💪🏽 #tuesdaymotivation

How to slow aging… 1. Get consistent sleep 7-9 hours 2. Exercise/move most days 3. Drink 1-2 litres of water per day. 4. Eat better quality food and you might just ‘eat less’ 5. Less alcohol 6. Practice gratitude 7. Read/learn daily #fitness

Focus on the number on the bar And the number on the scale Will take care of itself. #fitness

Building Muscle 101 💪🔥 | 3 tips Big Lifts First – Prioritize squats, deadlifts, presses, and rows. Master Movement – Nail your form before adding weight. Progressive Overload – Challenge yourself with more weight or reps. #fitness

Building Muscle 101 - Part 2 • Track Everything – Log your lifts to measure progress. • Stay Consistent – Train 3-5x per week, no excuses. • Recovery Matters – Rest, sleep, and let muscles grow. • Eat for Growth – Fuel with protein, carbs, and healthy fats. #fitness

I will generously repost.

I track my steps for interest sake Approximately 🧮 If I train a client = 1000 steps Walk 45 mins = 5000 steps Workout for 45 mins =250-350 steps (unless I pace then it is more) Do you track your steps? (For general interest) #fitnessthreads

Some fitness influencers have argued that slow lowering phases are essential for maximizing hypertrophy and yet this meta-analysis found no strong evidence that they provide any additional benefit at all.

"Functional training" is one of the most misused terms in the fitness field. Honored to have been a collaborator on this consensus paper that sought to provide clarity on the concept 💪 tandfonline.com/eprint/UA6QUR4…

Further evidence that skeletal muscle retains a "memory" during detraining for enhanced muscle growth upon retraining 💪 physoc.onlinelibrary.wiley.com/doi/10.1113/JP…

Full article: Safety of creatine supplementation: analysis of the prevalence of reported side effects in clinical trials and adverse event reports tandfonline.com/doi/full/10.10…

Creatine is safe and beneficial throughout life ✅ This new opinion article outlined the key data on why creatine is a vital nutrient for life 🔍 Here are the key facts ⬇️ 1. Creatine is a naturally occurring compound that is needed to provide cellular energy 🧬 2. The daily

Our new study found training with a single set per exercise elicited appreciable gains in trained lifters, even when training was carried out several reps short of failure. Reinforces that time shouldn't be a barrier to consistent resistance training!💪pubmed.ncbi.nlm.nih.gov/40249908/

Cold water immersion after resistance training impairs muscle development. New study suggests this may be due to a reduction in blood flow to the musculature thus blunting amino acid incorporation into muscle... pubmed.ncbi.nlm.nih.gov/40249909/

TLC pubmed.ncbi.nlm.nih.gov/38466174/ In case you missed the paper that I’m the lead author on 🤓

Science says this is how much muscle you could gain by taking creatine t3.com/active/science…

Very often, training to failure and leaving a couple of reps in reserve produce similar hypertrophy and similar strength gains. This is most likely because the hypertrophy stimulus is not really that different between groups, especially when workout volumes are high.

The cause of muscle swelling is the damage followed by the inflammatory process. So if there is damage, there will be some swelling. Read more in the weekly free Patreon article.

Not too long ago, it was very contentious whether the different regions of the latissimus dorsi are targeted by different exercises. Hopefully, it is less contentious now. Read more in the free weekly Patreon article.