Logan Kaverman

08/13/2024

6 KEY points you need to track for fitness success.

1️⃣ 𝙋𝙧𝙤𝙜𝙧𝙚𝙨𝙨 𝙋𝙝𝙤𝙩𝙤𝙨
You need to know where you are in order to get where you are going.

2️⃣ 𝘿𝙖𝙞𝙡𝙮 𝙒𝙚𝙞𝙜𝙝𝙩
NOT FOR PROGRESS, but for calories, health and metabolism..

3️⃣ 𝙉𝙪𝙩𝙧𝙞𝙩𝙞𝙤𝙣/𝘾𝙖𝙡𝙤𝙧𝙞𝙚𝙨
You must be controlling calories AND eating a healthy diet.

4️⃣ 𝙋𝙝𝙮𝙨𝙞𝙘𝙖𝙡 𝘼𝙘𝙩𝙞𝙫𝙞𝙩𝙮/𝙎𝙩𝙚𝙥𝙨

5️⃣ 𝙎𝙡𝙚𝙚𝙥
7-9 hours a night and GOOD sleep.

6️⃣ 𝙎𝙩𝙧𝙪𝙘𝙩𝙪𝙧𝙚𝙙 𝙏𝙧𝙖𝙞𝙣𝙞𝙣𝙜 𝙋𝙧𝙤𝙜𝙧𝙖𝙢

1️⃣ 𝙋𝙧𝙤𝙜𝙧𝙚𝙨𝙨 𝙋𝙝𝙤𝙩𝙤𝙨You need to know where you are in order to get where you are going.2️⃣ 𝘿𝙖𝙞𝙡𝙮 𝙒𝙚𝙞𝙜𝙝𝙩NOT FOR PROGRESS, but for cal...

07/26/2024

You don’t need to STARVE yourself…

In order to reach your goals…

You can eat more 🍔
Look the best you ever have 🤩 👙
Shed fat 🔥

Eat more calories. Build lean muscle. Shed fat.I explain how in this video!Follow me on social media:Instagram: :

07/25/2024

Don’t do 70% of the work…

You’re ALREADY doing MORE than half, add in the 4-5 things you’re missing.

If you were in a college class and you did 70% of the work, you would get a “C”.That’s an AVERAGE score; average is where you currently are (if you aren’t where you want to be).

You would be CRAZY to go to your professor/teacher/boss and ask for a raise or a reason for getting an average grade if you got a 70%.

MOST PEOPLE do 70% of the work and give up, they will:
❌ Workout a few days.
❌ Eat well for a few days.

𝙏𝙝𝙚𝙣 𝙬𝙤𝙣𝙙𝙚𝙧 𝙬𝙝𝙮 𝙩𝙝𝙚𝙮 𝙖𝙧𝙚 𝙜𝙚𝙩𝙩𝙞𝙣𝙜 𝙖𝙫𝙚𝙧𝙖𝙜𝙚 𝙧𝙚𝙨𝙪𝙡𝙩𝙨…

You’re ALREADY doing 70% of the work, do the remaining 30% and get AMAZING results.

✅ Track your workouts
✅ Dial in your nutrition
✅ Manage your stress
✅ Get a lot of sleep
✅ Have a healthy physical and mental lifestyle.

𝙏𝙝𝙖𝙩’𝙨 𝙩𝙝𝙚 𝙙𝙞𝙛𝙛𝙚𝙧𝙚𝙣𝙘𝙚 𝙗𝙚𝙩𝙬𝙚𝙚𝙣 𝙜𝙚𝙩𝙩𝙞𝙣𝙜 𝙖𝙫𝙚𝙧𝙖𝙜𝙚 𝙧𝙚𝙨𝙪𝙡𝙩𝙨 𝙖𝙣𝙙 𝙖𝙢𝙖𝙯𝙞𝙣𝙜 𝙧𝙚𝙨𝙪𝙡𝙩𝙨.

07/11/2024

The scale is a liar

Always has, always will be…

𝙏𝙝𝙚𝙧𝙚 𝙞𝙨 𝙚𝙨𝙨𝙚𝙣𝙩𝙞𝙖𝙡𝙡𝙮 𝙉𝙊 𝙙𝙞𝙛𝙛𝙚𝙧𝙚𝙣𝙘𝙚 𝙞𝙣 𝙬𝙚𝙞𝙜𝙝𝙩 𝙗𝙚𝙩𝙬𝙚𝙚𝙣 𝙩𝙝𝙚 𝙥𝙝𝙤𝙩𝙤𝙨.

However, we can see a clear difference in muscle tone and definition!�
𝙒𝙚 𝙛𝙤𝙘𝙪𝙨𝙚𝙙 𝙤𝙣:
✅ Proper weight training
✅ Eating ENOUGH calories to speed up metabolism
✅ Progressive overload to promote muscle growth and tone.
�Don’t always rely on the scale to guide you in your fat loss journey.

�𝙃𝙚𝙧𝙚 𝙞𝙨 𝙬𝙝𝙖𝙩 she 𝙨𝙖𝙞𝙙 𝙖𝙗𝙤𝙪𝙩 𝙝𝙚𝙧 𝙟𝙤𝙪𝙧𝙣𝙚𝙮 𝙬𝙞𝙩𝙝 𝙪𝙨 𝙨𝙤 𝙛𝙖𝙧!
“In the past, I lacked interest in gym workouts, mostly sticking to treadmill and dumbbell exercises unless I do it will friends..��Training with Logan I've gained gym knowledge, trust in my body's capabilities, and newfound enjoyment in heavy lifting.��Mentally, I now believe in my body's potential, eagerly anticipating further challenges and new activities to come. I’m excited for me!”

06/11/2024

Consistency and accountability are about routine.

A routine that you stick to is a recipe for success.��Although my week and day to day can be very different, I am always sticking to a similar routine.�
✅ I workout the same days and times of the week.
✅ I train Jiu-Jitsu the same days and times.
✅ I train clients the same days and times.
✅ I do my weekly task the same days and times.

𝙃𝙤𝙬𝙚𝙫𝙚𝙧, 𝙬𝙚 𝙃𝘼𝙑𝙀 𝙩𝙤 𝙨𝙩𝙖𝙮 𝙖𝙘𝙘𝙤𝙪𝙣𝙩𝙖𝙗𝙡𝙚 𝙩𝙤 𝙤𝙪𝙧𝙨𝙚𝙡𝙫𝙚𝙨 𝙖𝙣𝙙 𝙩𝙝𝙖𝙩 𝙧𝙤𝙪𝙩𝙞𝙣𝙚, 𝘿𝙀𝙎𝙋𝙄𝙏𝙀 𝙝𝙤𝙬 𝙬𝙚 𝙛𝙚𝙚𝙡.

If we only did things when we felt like it, when it was convenient and easy. We wouldn’t get anywhere.

𝙏𝙝𝙞𝙨 𝙞𝙨 𝙬𝙝𝙖𝙩 𝙄 𝙬𝙖𝙣𝙩 𝙮𝙤𝙪 𝙩𝙤 𝙙𝙤:
✅ Establish a routine that will work for you.
✅ Only deviate from it when completely necessary.
✅ Do the things you need to do DESPITE how you feel.

𝙍𝙚𝙢𝙚𝙢𝙗𝙚𝙧 𝙩𝙝𝙚 𝙥𝙧𝙤𝙢𝙞𝙨𝙚 𝙮𝙤𝙪 𝙢𝙖𝙙𝙚 𝙩𝙤 𝙮𝙤𝙪𝙧𝙨𝙚𝙡𝙛, 𝙒𝙃𝙔 𝙮𝙤𝙪 𝙖𝙧𝙚 𝙙𝙤𝙞𝙣𝙜 𝙬𝙝𝙖𝙩 𝙮𝙤𝙪 𝙖𝙧𝙚 𝙙𝙤𝙞𝙣𝙜.

06/06/2024

Remember, doing more to reach your fitness goals doesn't mean working out more 😉

Agree or disagree??

05/16/2024

First things first...

There is zero reason to stop working towards your goals because the summer is “busy”...

By that logic, you will give up on your goals EVERY summer???

That doesn’t make sense...

Now that we got that straightened out:
1️⃣ Keep a calendar and time slot for EVERYTHING you need to do to reach your goals.

You keep a calendar for life events, work projects, social life...

But not your fitness goals???

Time block your calendar for when you will:
✅ Go to the grocery store
✅ Prep your meals
✅ Workout
✅ Get your steps
✅ Daily habits

This will help you 10X your productivity and help you stay structured.

2️⃣ Do things outside
Workout outside, walk outside, work outside, etc.

Soak up the sun, enjoy life any time you can. TAKE ADVANTAGE of it.

It will increase your mood, productivity, and overall life.

You only have so many hours you can be productive, so maximize them!

Get good sleep, touch grass, go outside, increase your productivity to THE MAX.

3️⃣ Enjoy your summer

It breaks my heart when I chat with someone and they think they have to track EVERYTHING...

You don’t!! You don’t need to track everything, you don’t need to be a slave to your fitness goals.

When you realize that your life fits INTO your fitness goals, not the other way around...

It becomes super easy to stick to a:
✅ Routine
✅ Diet
✅ Program

and ultimately reach your goals 😎

04/10/2024

Hitting a plateau is WILL happen, it isn’t necessarily a matter of IF, but WHEN.

Here are 4 signs you are hitting a plateau in your fitness journey and need to change and adjust your plan.

1️⃣ 𝙏𝙝𝙚 𝙎𝙘𝙖𝙡𝙚 𝙄𝙨𝙣'𝙩 𝙂𝙤𝙞𝙣𝙜 𝘿𝙤𝙬𝙣 𝘼𝙣𝙮𝙢𝙤𝙧𝙚
The scale ISN’T the greatest unit of measurement for progress, at all lol.��However, if you have had consistent progress on the scale and it slows, that could be a sign.

2️⃣ 𝙀𝙣𝙚𝙧𝙜𝙮 𝙇𝙚𝙫𝙚𝙡𝙨 𝘿𝙚𝙘𝙧𝙚𝙖𝙨𝙞𝙣𝙜
As calories continue to decrease in a fat loss phase, energy levels CAN decrease.

However, if the energy decrease is significant AND you aren’t seeing anymore progress, you may need to adjust your plan.

3️⃣ 𝙇𝙞𝙛𝙩𝙨 𝙄𝙣 𝙏𝙝𝙚 𝙂𝙮𝙢 𝘽𝙚𝙞𝙣𝙜 𝙎𝙩𝙖𝙜𝙣𝙖𝙣𝙩 𝙊𝙍 𝘿𝙚𝙘𝙧𝙚𝙖𝙨𝙞𝙣𝙜
As calories decrease energy levels will as well.

Therefore, lifts can start to be stagnant, if your lifts and strength starts to decrease WITH no progress. This can be a sign a reverse diet can be in your near future.

4️⃣ 𝙔𝙤𝙪 𝙠𝙚𝙚𝙥 𝙍𝙀𝘼𝘾𝙃𝙄𝙉𝙂 𝙮𝙤𝙪𝙧 𝙜𝙤𝙖𝙡𝙨, 𝙩𝙝𝙚𝙣 𝙡𝙤𝙨𝙞𝙣𝙜 𝙥𝙧𝙤𝙜𝙧𝙚𝙨𝙨, 𝙊𝙑𝙀𝙍 𝙖𝙣𝙙 𝙊𝙑𝙀𝙍.
This is probably the most common and hard to see. A plateau can come in your CURRENT fitness journey, OR it can be an accumulation of your fitness journeys.��If you are caught in a cycle of losing weight, then gaining it back, that IS a plateau, you haven’t gone anywhere for months or years. That is still a plateau OVERALL.

You won’t notice a plateau right away.��But you WILL have one and need to address it at some point in your fitness journey in order to have long term success. 😎

03/13/2024

Everyone knows how much I love protein and for good reason.

It helps you build muscle, in turn burning fat and increasing your metabolism.

However, how can we get MORE of it in?
�Here are my 3 favorite protein hacks to help you get MORE protein throughout the day.

These are best used as sacks to help you hit your protein goal for the day.

�1️⃣ Beef Jerky

Beef jerky is easy to eat and take with you.

A serving of beef jerky can be 20-30 grams of protein as well.

Given it’s high sodium content, I would limit it’s consumption to once a day.

2️⃣ Yogurt

Depending on the yogurt you use, you can get up to 25 grams of protein a serving.

Okios Triple Zero is great, but they even have Okios Pro which has even more protein!

I like to dice up some berries and add a little granola to make it a sweet treat as well! 😁

3️⃣ Protein Shakes/Bars

Protein shakes are quick and easy. Any 100% whey protein will do, but it really depends on the brand. Some are better than others.

I use 1 cup of egg whites (taste better than you think!), 1 cup of Fairlife Milk, and a scoop of chocolate Gold Standard protein powder.

This makes my shake 50 grams of protein!

If you add in all these hacks, you can easily supplement 50-70 grams of protein a day.

Making it easier to hit your targets!

Therefore, reaching your goals and living your best life!

Comment your favorite protein hack! 😎
�

01/15/2024

Most people will do the same thing every year and get the same result…

Get out of your comfort zone = better results.
Do you agree? 🤔

01/11/2024

Let me know in the comments 😎

08/29/2023

3 Tips to Help you Shed 2-5lbs 🔥.

1️⃣ Start with a whole foods diet.
It doesn't matter your goals, health has to be a focal point.
Proper portions of protein, vegetables, fruits, whole grains, etc.

It has to be consistent day after day and month after month. Start with the basics; start eating healthier FIRST.

2️⃣ Start moving
It seems so basic, but MOVE MORE. You workout 2-3 days a week? Then walk 6-8k steps a day.
If you don't workout, start with walking.

Message me "strength" and I'll send you our at home/gym starter program!

But start with movement.

3️⃣ Be patient and consistent
The easiest and fastest way to ruin your progress is give up over and over again.
This is a way of life, NOT a destination.

There is NO TIME LIMIT, so there should be no stress.

It takes an expert years to be proficient in a skill and this is no different.

Seem simple? That’s because it can be, don’t overcomplicate your journey, especially at the start!