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Tulum Strength Club, Tulum (2026)

16/01/2024

Happy Tuesday, my friends!

It is confirmed that there will be an FMG Show in Mexico -Playa Del Carmen- on Saturday, November 16th, 2024!!

www.fmgshows.com

The venue name is Teatro De La Ciudad!

The great advantage in Playa is that not only do you have access to multiple activities such as the Xcaret Adventure Park, Tulum Jungle Gym, Cirque du Soleil Joya and the 5th Avenue Shopping Strip, but the Airbnb quality and availabilities are off the chart!

We will announce the host hotel soon, where activities such as make-up, tanning, registration, and athletes' meetings will be held!

Activities such as FMG Workshops will also be announced in the following weeks!

Lastly, the Cancun Airport will be your access point, but the Tulum Airport (which opened this past December) will soon offer more flights into the state of Quintana Roo!

10/01/2024

On this workout, Wednesday, here are some of Your Healthy Hedonista best glute exercises!

1. The Barbell Hip Thrust: Popularized by The Glute Guy Bret Contreras PhD , these are usually a staple in all great glute programs. Have your feet and ankles aligned so that you get a 90-degree angle at the knees, and as you go straight up, finish in a tabletop position with your hips and arms locked. Sets of 5 to 30 reps are all good!
2. Banded Reverse Hyper: For the upper glute musculature, place a band like being demonstrated and have your feet at a 45-degree angle. Bring your legs up, squeezing your glutes hard with your upper body only resting on the bench. At the top, you will have to fight the resistance from the elastic, which leads to an excellent glute pump. A set of 15 to 30 reps works well, and paired up with an exercise like the Hip Thrust, you will feel your glutes the next day!
3. Single Leg Cable Step-Up: In this glute-focused variation, have your knee positioned so you maintain a vertical shin throughout your movement ex*****on. As the video caption says, avoid using your trailing leg to push off the floor, so that the work remains mainly on the front leg. Sets of 10 to 15 reps per side will do great work!

Give these a try, and let us know if you want to see more exercise demos!

🌟 The Tulum Strength Club is accepting new clients! Spots are limited, comment or DM “APPLY” today! Grant Alyea Jean-Jacques Barrett

09/01/2024

On this Transformation Tuesday let’s look back and share the incredible work of Figure Natural Athlete and Coach Your Healthy Hedonista !
…
Words from Michelle:

“6 sleeps left for this incredible athlete, !!
She’s back onstage next Saturday, in both the Fitness 40+ and the figure class. 👑
Fun stats:
46 years
4’8
Current stats:
112 lbs
Waist: 21.2”
Hips: 32.66”
Thigh: 19.35”
RDL: 220 lbs x 10 last week 🤯 (she’s a powerhouse!)

Meaghan is a 100% natural drug free athlete, and is another example of what is possible with the right protocols. She has RA so prioritizing her health is always going to be of primary importance to her.

She’s in peak week right now, but prior to that we were running pretty low carbs (40-75 g daily ) for several weeks, protein was high at around 150-160 g and fats we mostly 40 g.
She needs a lot of cardio to progress, around 65 minutes daily for the last few weeks, all steady state as fatigue mounted.
I like sharing Meaghan’s profile because so often we hear from coaches and athletes than something is”broken” with your metabolism or that you aren’t a top athlete if you have to do a lot of cardio or run low carbs. I can think of quite a few top coaches in the industry and Phds who push this mentality.

Both Jean-Jacques Barrett and I are top natural coaches, specializing in all ages, and we see the entire range of phenotypes.

THERE IS NO ONE SIZE FITS ALL approach.
Any coach making blanket statements about carb consumption or cardio allotment is either trying to sell you their services (I’m booked for at least a year so I’m definitely not selling you my services 😅), or they simply don’t work with a variety of phenotypes.

Meaghan is very different from my athlete .cam.fitness or but both phenotypes have their blessings, and both have their struggles.

Embrace YOUR phenotype and optimize IT. 🫶
Good luck to this superstar Meaghan next week. I think we can agree she has GREAT genetics. 👊🏻
We are standing behind you all the way!

🌟 The Tulum Strength Club is accepting new clients! Spots are limited, comment or DM “APPLY” today! Grant Alyea

28/10/2023

Check-In a few weeks back.

At this time, it is about landing the plane on Game Day, Saturday, November 4th, in 2023, International Pro-Am.

By landing the plane, we mean that the Fat Loss Phase is done, and it is about finding the best balance between high conditioning and great muscle fullness.

Hattie has diligently sent daily metrics, body weight and her progress photos to do so. From there, we have matched what could potentially be Hattie’s best look for Show Day.

Another variable that allowed us to navigate through the natural ups and downs of prep has been her overall recovery ability. Stats such as her HRV, hours of sleep, appetite level and pump efficacy have all brought their share of information. Sometimes, there is a need to push, but sometimes, there is a time when you need to back off… regardless of what your feelings tell us.

On peak week, fatigue reduction will be a big part of presenting a fresh physique on stage. Reducing cortisol associated with its strategy can help with better sleep, digestion, and slight water (inflammation) reduction. She will be mindful of bringing her overall level of activity down. Awareness of how it might affect her “calories in vs calories out” ratio will be necessary. This is where data tracking and visuals will become a powerful tool to assess her progression.

I am excited for Hattie to present her best version on stage! As a longtime physique athlete, it is essential to know that from one show to the next, your homework in your Improvement Season and Show Prep has been paying off!

04/03/2023

What an exceptional transformation from Pro 𝐋𝐚𝐮𝐫𝐞𝐧✨🤍 WBFF Pro]! Coach had the opportunity to join Lauren in the latter part of her transformation journey and as a team helped her reaching WBFF Pro Status!

Her journey is one of perseverance and accomplishing one positive action at a time 🙏
…
Repost from 𝐋𝐚𝐮𝐫𝐞𝐧✨🤍 WBFF Pro]
•
True transformation from the inside out.
The girl on the left was a mess. Unhappy, insecure, depressed, solitary, a people pleaser. She was a lost soul.

I remember a friend asking me in the midst of my depression what I was doing and who I was hanging out with. The answer was nothing and nobody. I didn’t want to be around anyone because I was unhappy, but I didn’t know how to pull myself out of it. The response I received was a loving one… a recommendation to surround myself with positivity, with positive people. So I did! It started out with one hike with a friend, then led to getting back into training.

If you are at war with yourself, I want you to know you are not alone. Take it one step at a time and focus on putting one foot in front of the other. You don’t have to do it all at once. Make one positive change, and then make another.

My goal these days is to be able to help people feel the same type of empowerment. To give you hope and know that you can do it too!
You have the ability to change, you just have to want it bad enough 🤟🏼

03/03/2023

Metrics at the top of her Building Phase -July 18th- vs Show Day -December 3rd-

I am sharing this as Klaudia at the very start was weighing 122.4lbs at 5 foot 5 inches at our very start February 10th and in order to get to maximize her frame, here is where we had to go and where we landed on her first Pro Show. Please note that numbers are unique to everyone.
…
Weight at top of her Building Season July 18th at 129.4lbs vs Atlantic City Show Day December 3rd 113.1lbs!
…
Waist measurement was at 26 inches vs 23.2 inches on show day
…
Hip measurement went up to 36.1 inches down to 33 inches on show day
…
At the top of her build calories were on training days at 2600. And the lowest of her Cutting Phase at 1226.
…
A lot of food was eaten during her Improvement Season and calories at one were reduced more than half at the tail end of her Cutting Phase not counting her daily 10k Steps and 30 to 45 minutes cardio sessions.

One thing that is important to mention is that Klaudia never missed one check in, was a pro in the gym and in the kitchen and always had the attitude of “I know that I always can better my process”.

Moreover, her ability to repeat this everyday after the excitement of planning a show was gone, laid the foundation to great results!
—

01/03/2023

Recollecting the Pro Status win of !..
As quads were one of his great asset how thought I would share four basic principles to grow your quads:

1) Nutrition: You got to be in a reasonable caloric surplus for a long period of time especially if you’re a more seasoned athlete

2) Exercice Selection: you want to chose exercise with the most stimulus to fatigue ratio, the most muscle fibers recruitment and/or the ones that affect change in YOUR legs, the most.

3) Training Volume! How many sets and reps per week do you need to factor in to cause Hypertrophy? Quads can take as little as 10 sets per week and go as high as 22 sets per week depending on the individual. If you don’t know your maximum effective volume, take a training cycle to figure it out. Start with 10 sets per week, and then just increase from there. The driver of Hypertrophy is progressive overload in volume. That means each week you want to increase volume in a training cycle. In short, week one do 15 total sets on Quads, for example and then week 2 do 17. Easy.

How many reps? Again for Hypertrophy it’s generally best to stay in the 8-12 reps zone. There’s not a lot of research showing that mixing rep ranges in a workout is beneficial, so keep it simple, and stick to the basics.

4) RPE: This stands for Rate of Perceived Exertion. Pretty much 6 is your cutoff for minimal adaptative intensity. That means you’re moving weights that are pretty easy to handle , (ie you have 4 reps in reserve per set). A more ideal RPE to MAXIMIZE Hypertrophy would be an RPE 8. That means you only have 2 reps in reserve, and your intensity is quite high. The last rep or two should be noticeably harder to do, even slower to execute. These are not easy sets. —

How do you measure progress? Use metrics and strength gains. If your legs are getting bigger st the same level of conditioning you gained size. If you’re lifting heavier for a certain rep range, you probable gained some size. Take those two together, and you definitely built mass. Your program worked!
I’ll be posting about exercise selection next...

14/02/2023

shows us that hard work pays off!.
Transformation Tuesday!

Three years & a lot of hard work in between these two pictures. The picture on the left was my first check-in photo with then Coach . The picture on the right was taken the day after my first fitness competition by . Surprisingly but perhaps not surprisingly, there is only about a five pound difference between the two photos. But the differences in habits, mindset, & lifestyle are significant & remarkable!

Here are some of the the key differences that I want to share with you:

Photo on Left:
✅ Skipped meals regularly
✅ Afraid of carbs
✅ No pre-workout meal
✅ No post workout meal
✅ Protein deficient
✅ No meal planning
✅ No structured weight training program
✅ Cardio was the priority
✅ No focus on daily movement
✅ No coach
✅ No goals

Photo on the Right:
✅ Eat 5 meals per day
✅ Prioritize carbs and timing of those carbs (currently eating upwards of 200 grams per day)
✅ Always consume a pre-workout meal
✅ Always consume post-workout meal
✅ Structured Meal Plans and Timing of those meals
✅ Prioritize protein at every meal (currently consuming 190 grams per day)
✅ Structured weight training program with focus on progressive overload
✅ Do I have to do cardio?😂
✅ 10k steps per day/average
✅ Work with Coach to keep me accountable & on track
✅ Stage & Pro Card goals! 😜

I am a 47 year old mom, wife, daughter, sister, & friend (would add athlete to this list now 😊) with a demanding career & job. I use to use some of the same excuses that a lot of women in my same shoes use to justify my lack of results, i.e. age, hormones, slow metabolism,
Hypothyroidism, not enough time, energy, or bandwidth.

But, I am proof that these are all excuses & if you really want to make a change in your physique & health, you need to implement some, if not all, the habits listed above. Indeed, “Success leaves clues” & what I am sharing with you has been shared with me by my coaches & mentors who I have enjoyed similar results & successes in their own fitness journey!

If I can do it, so can you!
Grace

Coach-
Team-

09/02/2023

From Coach
…
Looking back as a competitor, if there is one thing I wish I would have put more emphasis on in the past, are my training notes and especially taking better ones📝
…
Anything in sessions from:

1. RPE
2. Weight per exercise Log
3. Overall Fatigue Level
4. Overall Pump Level
5. Lifting Notes
6. Etc

Taking this now much more seriously than in the past, my training performances DEFINITELY skyrocketed.

I used to rely a lot on my mind, but being so busy with and it is impossible to remember everything from session to session and this results in leaving a lot of progression on the table.

With that in mind, at my training level in order to make progress, all the little details and ways to find the smallest of victory becomes more and more challenging. If a training note on squat allows me to move a weight for one more rep on each set in a workout, the overload response on the body will be much greater 👌

Furthermore, tracking RPE is a fantastic tool alongside weight to prepare myself for my next session. If an exercise in appearance looks hard, but that the week prior RPE 7 was recorded, then I can tell my mind that my body is ready for “RPE 8 work”. That alone can provide fantastic adaptations especially if an exercise might have the tendency to “scare” you when weight becomes heavier and more challenging.

Lastly, if an exercise provides great stimulus, but bangs my body up in prep (I.e. squats at 3 weeks out), having great notes will allow me to select an exercise that will have a similar stimulus, but will be more “gentle” on the body at that time (I.e. Leg Press).
…
Do not be afraid to bring your log book, use your NOTES App in your phone or use an app like .co, do not minimize this really important aspect of your long time progression!
…

—
Photo by

06/02/2023

From
…
I always hear in regards to people in the fitness industry how they get “super shredded” for a photoshoot or competition and then “only share those pics for the rest of the year” essentially being very misleading and promoting that look as “healthy” when in reality it’s not healthy to be extremely lean on a regular basis! ⁣
⁣
So! Like I said previously, leading up to my next competition I want to try to share more than just the before and (tuhhhduhhh) ✨after✨ because there’s sooooo much in between! ⁣
⁣
So here is my current reality! ⬆️⬆️ Progress pics are honestly the least flattering photos ever. If you’ve ever taken one…you know 🤣 No makeup. Harsh lightening. No angles, posing, or contouring - but they’re really the best way to stay honest about your progress! And can provide so much insight if you have a serious goal in mind! I’m up 14lbs since my competition in November! And in what is called a “Build” phase! ⁣
⁣
A build phase can be done for a variety of reasons, but for me the goal is to increase calories that can be used in the gym to put on more muscle, and also used to make my hormones happy, and to become more metabolic, so when I start cutting down again (reducing calories) I can lose more body fat from a higher calories base. *this is also why we say “you won’t get bulky or “big” from weight lifting - weight gain comes down to calories in VS calories out. I’m gaining weight right now because of the calories I’m consuming NOT because of my workouts*⁣
⁣
During a build of course you want to put on as little body fat as possible. But you’d also definitely expect to put on body fat. I’d be lying if I said it’s not a mind f*ck seeing my body change and “gain weight” after working SO HARD to get shredded AF. But honestly I know that if I want to do even better this year it’s a necessary step, and I’m excited to see how strong I can get, and the new package I’ll be able to bring this year! ⁣
⁣
I also see myself as SO much more than a body!!! So I’m easily able to get out of any negative messaging I may tell myself within minutes if I ever start feeling down about it 🥰 ⁣
⁣
Questions? I’d love to answer them!! ♥️⁣
⁣

Tulum Strength Club

16/01/2024

10/01/2024

09/01/2024

28/10/2023

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