Strength Through Knowledge

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Strength Through Knowledge

I want to make you sweat and get you to your goals. However the is a people business first and So wh

04/23/2024

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The goal is always to get stronger or at least stay at a certain strength.
Nobody wants to have to decrease their weight or make an exercise easier. It makes you feel weak & can be a real mental let down.
The thing is though, not everyday is the same. Some days you feel like a superhero ready to go to war with some kettlebells & dumbbells. Some days you feel “good enough” & make it through your workout with ease.
However, there are also days that you feel lucky to have made it to a workout at all. You lack sleep, had a bad day at work, didn’t fuel up correctly, or your body just doesn’t feel right for whatever reason.
It’s ok on hard days to just check the box. Lower the weights & just make sure you have good movement quality.
A good trainer will ask “How do you feel” before each session. There not just making conversation but also evaluating how or if they should adapt the workout based on where you’re at that day.
You’re less likely to injure yourself from trying to get after it when your body is clearly saying not today. It’s also better than just going home & doing nothing at all.
Most of your workouts should consist of punching the clock and doing the work. Some of your workouts will be heroic. A few will be just about checking the box, lowering the weight, moving with quality, & just being thankful you made it in.
It’s ok to have that mix of mostly good workouts sprinkled in with amazing & not so great. Don’t be scared to meet your body where it’s at that day. This is all part of the process. The most important thing is that you show up & keep going.

03/06/2024

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It’s more important to go slow and gain the lessons you need along the journey than to rush the process and arrive at your destination empty.

02/20/2024

The goal is always to get stronger or at least stay at a certain strength.

Nobody wants to have to decrease their weight or make an exercise easier. It makes you feel weak & can be a real mental let down.

The thing is though, not everyday is the same. Some days you feel like a superhero ready to go to war with some kettlebells & dumbbells. Some days you feel “good enough” & make it through your workout with ease.
However, there are also days that you feel lucky to have made it to a workout at all. You lack sleep, had a bad day at work, didn’t fuel up correctly, or your body just doesn’t feel right for whatever reason.

It’s ok on hard days to just check the box. Lower the weights & just make sure you have good movement quality.

A good trainer will ask “How do you feel” before each session. There not just making conversation but also evaluating how or if they should adapt the workout based on where you’re at that day.

You’re less likely to injure yourself from trying to get after it when your body is clearly saying not today. It’s also better than just going home & doing nothing at all.

Most of your workouts should consist of punching the clock and doing the work. Some of your workouts will be heroic. A few will be just about checking the box, lowering the weight, moving with quality, & just being thankful you made it in.

It’s ok to have that mix of mostly good workouts sprinkled in with amazing & not so great. Don’t be scared to meet your body where it’s at that day. This is all part of the process. The most important thing is that you show up & keep going.

02/13/2024

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Courage is feeling fear, not getting rid of fear, knowing something is more important than fear and taking action in the face of fear.

02/07/2024

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You won’t always love working out. Even those that do love hitting the weights have their days. Do It Anyway.

Make your workout a habit like brushing your teeth.
It’s just something you have to do.

02/01/2024

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Whatever your goal is for working out, it’s a good one. But what happens when you reach it? You should pick another or you can just take some time enjoying the process. No matter what, keep going.

If you really want the magic to happen, don’t stop. Plan on doing this the rest of your life. If you do, you’re guaranteed to have a better one and probably live longer as well.

01/22/2024

The more you fill up on foods that help you towards your fitness goals, you’ll eat less of the stuff that won’t help towards your goals naturally.

Get less by getting more.

More veggies
More protein
More fiber
More water
And while your at it...

More walking, More Weight lifting, & More sleep.

Anyone that says calories don’t matter has no idea what they’re talking about and anyone that says they’re all that matters knows even less.

Calories matter but they aren’t all that matter.

10/13/2023

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If someone says calories don’t matter, they don’t understand weight loss.

If someone says calories are all that matter, they understand even less.

Calorie Deficit = Weight Loss

What You Eat = Health

How You Eat It = Sustainability

Caloric deficit is the only way to lose weight. You can’t cut out carbs and magically lose weight. You can cut out carbs and lose weight because you went into a caloric deficit from eating less from cutting something out of your diet.

Caloric deficit is science. You consume less than you burn a day. You can go on a crazy diet (normally limitations of set foods). Eat smaller meals. Cut macros like carbs or fat, & even protein (but I don’t know why you would). You could cut meals out like breakfast or dinner. You could not eat before or after certain times. Anything that makes you consume less than you burn will make you lose weight.

But in order to stay healthy you will need to have enough vitamins, minerals, and not a total elimination of any macro like protein, fat, carbs (hopefully a good balance of them all.)

For long term success it will be about how you eat your food.

Do you take time to make your meals and sit to enjoy them? Or do you get it through a take out window and scarf it down without a thought.

Do you chose food that keeps you full or food that leaves you wanting more an hour later.

Can how your eating now be maintained years into the future or just until you reach your goals?

Calories matter and anyone that says they don’t are talking out their ass. But that’s not the only thing that matters for health and sustainability. Weight loss is a numbers game but long term weight loss is far more.

09/05/2023

I found my dad's old weight set in the shed at 13 years old. I started lifting even though I didn't even know what a set or rep was, let alone good form or programming

30 years later & people say,
"He just has good genetics"

Genetics can play a factor.
However, is it genetics or 30 years of learning, improving & 3 decades of consistency that got me to where I am now?

Genetics is like using a self-propelled lawn mower. You still have to put in the work of mowing to see results. It just helps

08/31/2023

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Do you want to know the secret to the fountain of youth?

It’s not thinking of exercise and eating fairly healthy as something you HAVE to do and instead thinking of it as something you GET to do.

Exercise helps keep the doors of freedom of movement open.

It helps give you the strength and energy to do the things you love (walking, hiking, biking, climbing, playing, and even just getting on and off the ground easily)

If you want to get better, get stronger.

You aren’t going to ever look back as you age and ask why you spent time working out but you might look back and ask why you didn’t.

05/18/2023

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You only can fill an hour personal training session with so much.

YOU’RE eating all week long without your coach clapping or slapping your hand when you make choices. Your trainer only can give you guidance, YOU’RE in charge of measuring, tracking, and what you choose to put on your plate.

YOU decide if you turn off the lights and switch off Netflix so you can hit the pillow at a decent hour.

YOU’RE responsible for parking farther away, using the stairs instead of the elevator and/or taking time to go for a walk or whatever you enjoy for cardio.

You only can get so strong from one hour session 1x a week. So YOU’RE responsible for carving out time to use the program your trainer built for you and putting in the additional work outside of your session.

YOU’RE also responsible to learn during the time you workout with your trainer so you can use the information they give you. What you’re doing right, wrong, how to improve, and understand your empty buckets you need to work on.

Your trainer’s job is to motivate you during the session, have intervention with bad movement patterns, progress/regress exercises when needed, teach and not just count reps, and provide you the tools for success.

YOU need to show up (not just the training session but on your own as well), do your best, ask questions, and KEEP GOING.

If your dog ate your homework, don’t say “I don’t understand why I’m not improving.”

05/16/2023

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Consistency is the most overlooked ingredient in the recipe for success.

“I’m doing everything but not seeing results”

That’s because you’re only doing it 50% or less of the time.

You can bake 10 batches of cookies but if you only add baking soda half of the time, you’re only going to get amazing cookies 50% of the time. The other half are all going to be extremely dense. You still made a sweet treat but it just doesn’t have the same results.

You can skip an ingredient and still see ok results but without all the ingredients, you’re likely to never see the best results.

“Look at your goals. Look at your habits. Do your habits align with your goals?”
-Dan John

Address

Sandy, UT
84094

Telephone

+18017552179

Website

http://strengththroughknowledge.net/

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