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Sober.Fitness In order to change our bodies, we must change our minds. Sober Fitness combines the principles of recovery with fitness!
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01/12/2025

Quick note on programs:

I’m constantly updating everything from The Ultimate Workout Split, to The Fitness Dailies, to The Big Bean, to The Ginger Tea Remedy, to The Sober Fitness Guide to Physical Optimization.

This Christmas I’m planning on releasing an all new updated version of everything in the bundle, and if you have in the past purchased it, you will have full access to the new version.

Check it out via the link in my bio!
• THE SOBER FINESS BUNDLE 📚
(For 50% off all programs 💪)

30/11/2025

I did dips for a looooooong time with just body weight and I’ve never experienced any of the shoulder/chest issues that are so common.

Because I just did more reps instead of more weight for a long time, when I DID add weight, I was able to get a lot out of this exercise is terms of both size and pushing strength (recently secured a 180 pound dip).

Daily reminder: connective tissues like tendons and ligaments take longer to develop that muscle! It’s a bad idea in general increasing the weight just as soon as you can, but it can have horrific consequences when it comes to dip. I’d put this exercise right up there with squats in terms of compound exercises you should progressively overload slowly with!

Programs/Links:
• The Fitness Dailies 📕
• The Ultimate Workout Split 📘
(Link in bio)

Also check out:
• THE SOBER FINESS BUNDLE 📚
(For 50% off all programs 💪)

30/11/2025

The compound effect of something as simple as meal prepping ginger tea (which is just ginger, lemon, honey, turmeric, black pepper and cayenne pepper - a formulation of ingredients EVEN BETTER than those fancy “ginger turmeric shots” you can buy in store), you will enjoy less chronic inflammation, less oxidative stress, better immune function, and potentially better performance in the gym!

Check out “The Ginger Tea Remedy” on YouTube for a full video of me making it…

Or, if you want to support the page and the mission of intruding fitness and healthy living to recovering alcoholic, check out:
• The Ginger Tea Remedy 📗

All fitness programs & recipes available for 50% off:
THE SOBER FITNESS BUNDLE 📚💪

29/11/2025

Super easy 1-2 punch for rear delts, not to mention lats, rhomboids, biceps and even traps.

Barbell rows and pull-ups!

I get it if you have good results with isolation work - different things work for different people… but for me, I can make unending rear delt gains by just spamming more rows and pull-ups - two EXCELLENT exercises.

I have a day dedicated to each in my weekly split, check it out!
• The Ultimate Workout Split 📕
(Link in bio)

*All fitness programs & recipes available for 50% off:
THE SOBER FITNESS BUNDLE 📚💪

29/11/2025

I had to go back and look up when Jurassic World came out. It was 2015!

In 2015 I was just getting sober for the first time. I had zero part of my life together… never mind any of the toys or means to get them.

Wow.

10 years later, I’ve jumped through the zillion hoops required to have a fi****ms licence and hunting licence in Canada… I have a good truck able to get me out into the bush… and I got the piece I always wanted.

So frickin cool the stuff sobriety affords you!

28/11/2025

When you repeat an exercise every day, and you do it in different physiological and psychological states (fresh, sore, tired, hungry, stressed, distracted, energized), you create natural variability in the reps you accumulate. Motor-learning research calls this contextual interference: doing the same movement in slightly different internal conditions forces your nervous system to solve the same problem in new ways.

When you solve the same problem in new ways, you iron out that neuromuscular pathway. It takes on new dimensions, and this translates into more skill.

More skill equals more activation, which equals better strength and hypertrophy… which are, ironically, the two very things that are often the primary concern when the inherent value of repetition takes a back seat.

Programs/Links:
• The Fitness Dailies📕
• The Ultimate Workout Split📗
(Link in bio - 20% off until November 28 with code “BLACKFRIDAY”)

*All fitness programs & recipes available for 50% off:
THE SOBER FITNESS BUNDLE 📚💪

28/11/2025

Every time you repeat a movement, you iron out its neuromuscular pathway.

The more well-trodden this pathways is, the more efficient you get.

When it comes to exercise, more efficient movement translates into more gains… because it enables you to perform the given exercise more clearly and powerfully.

This is the inherent value of reporting when it comes to building size and strength.

If you can recruit more muscle fibre more efficiently, this translates into more gains in the gym,

Reporting is the foundation of strength, because it is what builds the “mind-muscle connection…”which is not just a phrase, but a measurable neural adaptation.

Programs/Links:
• The Fitness Dailies📕
(Link in bio - 20% off until November 28 with code “BLACKFRIDAY”)

*All fitness programs & recipes available for 50% off:
THE SOBER FITNESS BUNDLE 📚💪

27/11/2025

In the case of fitness dailies, the new information is this: frequency rewires both your brain and body.

See, frequency doesn’t just build habits; it builds your nervous system! And before an adaptation of size and strength can occur, your nervous system must adapt!

This looks like writing out the mental pathways that are going to help you recruit maximum muscle fibre down the road. This can only be done through high repetition!

Programs/Links:
• The Fitness Dailies📕
(Link in bio - 20% off until November 28 with code “BLACKFRIDAY”)

*All fitness programs & recipes available for 50% off:
THE SOBER FITNESS BUNDLE 📚💪

27/11/2025

In the case of fitness dailies, faith is easy to find, and agreement is easy to make.

Why? Because everyone understands that even something small is transformative over time, and when it’s something small, is easy to be consistent in!

Programs/Links:
• The Fitness Dailies📕
(Link in bio - 20% off until November 28 with code “BLACKFRIDAY”)

*All fitness programs & recipes available for 50% off:
THE SOBER FITNESS BUNDLE 📚💪

26/11/2025

Increase frequency and decreased duration is kind of a magic formula in the sense it answers a question that almost sounds like a contradiction: how to do we train more without cutting down on total recovery time?

The answer is to train more often for less time.

Some muscles are just more stubborn than others. Have you ever wailed on your arms only for them to feel fine a short while later? This is because your arms have adapted to take a tremendous amount of abuse, always being in high demand.

The same is true with your calves, abs, hip flexors, traps, and basically anything essential for posture, breathing, walking, and stabilizing the skeleton.

This is why your arms refuse to grow.

Instead of those long, elaborate, but INFREQUENT arm workouts, try fitness dailies... short, frequent workouts… like “5 minute daily arm curls” for biceps and/or “3 minute daily bar hang” for forearms/grip strength.

Once you commit to a 90-day “season,” there is one simple rule: you cannot let 24 hours elapse without making your small daily deposit. That’s it. And remember, consistency is a lot easier to maintain when the investment is small, manageable and routine!

Programs/Links:
• The Fitness Dailies📕
(Link in bio - 20% off until November 28 with code “BLACKFRIDAY”)

*All fitness programs & recipes available for 50% off:
THE SOBER FITNESS BUNDLE 📚💪

26/11/2025

Fitness dailies are small daily exercises (between 5-10 minutes apiece), which are meant to be done every day for a set period of 90 days.

These small daily investments in developing specific areas of our physiques each season force adaptation by compounding over time.

The collection itself is an ever-expanding list of these “dailies,” each designed to target growth in whichever physical attributes you want to develop.

This is a great way to build consistency and get the stubborn things you’ve always thought would be cool to have, like a strong set of abs or a decent core!

Programs/Links:
• The Fitness Dailies📕
(Link in bio - 20% off until November 28 with code “BLACKFRIDAY”)

*All fitness programs & recipes available for 50% off:
THE SOBER FITNESS BUNDLE 📚💪

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