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3 things that get repeated all the time that aren’t actually true.Protein. 1.6 g/kg is where the gains begin to plateau....
09/03/2026

3 things that get repeated all the time that aren’t actually true.

Protein. 1.6 g/kg is where the gains begin to plateau. 2.2 is a ceiling, not a requirement. However, some people, under certain conditions someone may even need more than 2.2g/kg

Failure. Stopping the set 1 to 3 reps short does for failure does practically the same thing with less recovery tax. The more recovered you are, the more you can train. The more you train, the more gains you’ll achieve.

Group classes. Eventually people wake up and realize that jumping around and doing a bunch of fluff isn’t getting them anywhere. Just because you feel like you’ve been productive doesn’t actually mean you’ve been productive.

Train Hard, Train Smart, Get Strong.

08/13/2026

Benefits of strength training accrue over time

Weeks one to four: neurological. Better recruitment, faster firing rate.

After that: tissue. 1/4 to 1/2 a pound of muscle every 3 - 4 weeks, assuming protein, fuel, and hard training are handled.

Months and years: tendons, ligaments, bone density.

All of it is achieved and maintained by training. Stop, and it slowly diminishes over time.

Train hard. Train smart. Get strong.

coach.



Most people know what the rotator cuff ‘does’ on paper..But in almost every movement you make, it isn’t rotating anythin...
08/07/2026

Most people know what the rotator cuff ‘does’ on paper..

But in almost every movement you make, it isn’t rotating anything. It’s holding your shoulder centred so it has something stable to work from. Every press, every row, every carry.

Action is what a muscle does.
Function is the job it’s doing in the movement in front of you. Those are frequently not the same thing, and it’s the reason a lot of shoulder work never transfers from the gym floor.

You can’t train something properly unless you’re training both.

Train hard. Train smart. Get strong.

07/29/2026

Very few people know what asymmetrical loading is. Even fewer train it. Yet you do it every day without realizing.

Groceries in one hand. A kid on one hip. A bag over one shoulder, walking up the stairs. Your core is working to stop you from tipping and twisting toward that load. That’s what core strength and stability is - anti-lateral flexion, anti-flexion, anti-extensions and anti-rotation.

Train it on purpose and the stability, balance, and coordination carry straight over into the parts of daily life that actually challenge you.

Train Hard, Train Smart, Get Strong.

07/24/2026

Every week there’s a new hack, a new trend, something that’s finally going to change the game.

None of it is new, and none of it is what works.

Energy balance decides whether you gain or lose weight.

Progressive overload is how your body adapts. Learn to move well, then raise the demand toward whatever you’re training for.

Boring, repetitive, and that’s exactly why it works.

The principles don’t change. What changes is how they get applied to you.

Train hard. Train smart. Get strong.

07/07/2026

Cueing “push your hips back” doesn’t work for everyone. Here’s what might.

You can someone”hips back” all day and still watch them shift their whole body backward instead of hinging. More cues rarely fix it. Better feedback does.

Set a bench about an inch behind the calves, just below the knee. The goal: push the hips back without the calves touching the pad. The second the knees drift back instead of the hips traveling back, the legs hit the bench = instant feedback, instant correction.

The bench forces the movement to come from the hip, not from shifting the whole body. Hips back, shins stacked - which is what the cue was trying to buy you in the first place.
Good coaching isn’t more cues. It’s the right tool at the right time.

Try it on your next pull and let me know if it helps 👇
Train hard, train smart, get strong.

06/23/2026

Won’t squat, knees hurt. Won’t deadlift, back hurts. Won’t press, shoulder hurts. So you cut the lift.

It never stops at one. Avoid every movement that flares up and eventually you are avoiding training altogether, because the actual cause never got addressed.

Start with a proper warmup. A real RAMP, ten focused minutes getting your joints, tissues, and nervous system ready to load. For a lot of people that alone changes how the lift feels.

But if you have warmed up right and it still hurts every time you load it, that is not a warmup problem. That is something upstream, and no warmup fixes it. That is when you get assessed in person instead of guessing.

If a lift hurts every time, even after a proper warmup, get it looked at. Book a consult, link in bio.

06/15/2026

Relying only on how something feels is a guessing game. Relying only on what you can see misses what’s happening internally.

You need both - and if you don’t know what to feel for or what to look for, that’s exactly where an experienced trainer and coach earns their value.

06/08/2026

Calling a training session a “recovery workout” doesn’t make it one.

Recovery isn’t something you stimulate - it’s something your body does automatically when you give it what it needs. Water, food, sleep, and enough time away from the thing that stressed it in the first place.

The mistake is mislabeling a light resistance training session as a recovery tool and wondering why your body isn’t responding the way you want it to.

If you want to support recovery inside a training block, reduce your volume and pull back your intensity. That’s a legitimate programming decision.

Dressing up junk volume with a better label isn’t strategy. It’s just noise. Every session in your program should have a clear purpose. If it doesn’t, it doesn’t belong there.

intentionaltraining

06/04/2026

Widen your lense.

For many people squat depth isn’t a hip problem - it’s an ankle problem.

Restricted dorsiflexion forces one of two compensations: heels rise and you lose ground contact, or the pelvis dumps back and the torso drops forward. Neither starts at the hip.
Short term fix: elevate your heels on a plate.

Long term fix: address the ankle mobility directly.

Test it. If your depth immediately improves with heel elevation, you’ve been trying to solve the wrong problem.

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