Payton Chandler

06/30/2025

Hey hey!

It's just me again giving you your weekly reminder that if you have not already, to sign up for my weekly newsletter that comes straight to you inbox!

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Click the link below to subscribe and check out the email coming to you tomorrow at 1:45PM EST.

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06/30/2025

🚨 STOP skipping your warm-up. You’re leaving performance on the table—and putting your joints at risk.

If you want to lift stronger, move faster, and train without wrecking your body, there are TWO things you must include in your workouts:

✅ CNS Prep (to activate your nervous system)
✅ Force Absorption (to protect your joints + build control)

These overlooked tools are game-changers for performance, athleticism, and injury prevention. And I broke it all down in this full blog post—with drills, routines, and tips you can use today.

🔥

CNS prep and force absorption are two of the most overlooked—but essential—training tools for better performance, joint health, and movement control. Learn how to implement them into your workouts for smarter, safer results.

06/23/2025

Click the link below to sign up for my weekly newsletter! These are sent out TUESDAYS right to your inbox!

Tomorrow's post will go in depth into the IMPORTANCE OF HEALTHY HIPS.

06/23/2025

You’re training hard — but are you fueling smart?

Nutrient timing is one of the most overlooked tools for athletes and active people. It’s not just what you eat, but when you eat that can make or break your performance, recovery, and results.

In my latest blog post, I break down:
✅ What to eat before, during, and after your workouts
✅ How to time your meals for fat loss, muscle gain, or endurance
✅ The biggest mistakes to avoid
✅ A FREE printable cheat sheet to keep you on track

If you want to start performing and recovering like an athlete, this one’s for you. 👇
https://www.healthbypayt.com/post/nutrient-timing-how-to-fuel-performance-and-recovery-like-an-athlete

Timing your nutrition is just as important as what’s on your plate — especially if you’re training hard. This guide breaks down exactly what to eat before, during, and after your workouts to fuel performance, build muscle, and recover faster. Whether you're lifting, running, or training for a ...

06/17/2025

💥 Ready to train like an athlete (without needing to be one)?

Plyometric training is one of the most underrated ways to improve your speed, strength, and injury resilience — no matter your fitness level. This blog post breaks it all down:

✔️ What plyometrics really are
✔️ The difference between extensive & intensive movements
✔️ Why they’re so powerful for strength + performance
✔️ Sample progressions + tips to train smarter

If you want to get faster, jump higher, and feel more athletic — this is for you.

📲 Read the full blog post here 👉

Plyometric training isn’t just for elite athletes — it’s one of the most powerful ways to build strength, speed, and injury resilience. In this post, we break down what plyometrics actually are, why they matter, and how to use them at any fitness level.

06/10/2025

📣 BIG NEWS! I’m launching my official health, fitness & nutrition newsletter! 💪🥦

If you’ve ever:
✅ Struggled to stay consistent with workouts
✅ Wondered what to actually eat to feel energized—not restricted
✅ Needed motivation that actually hits on a Monday morning
✅ Just wanted someone to break it all down without the BS…

Then this newsletter is for YOU.

Every week, I’ll be dropping straight into your inbox with:
✨ Easy, nourishing recipes
✨ Quick workouts (no gym required)
✨ Real-life wellness tips that actually fit your lifestyle
✨ Mindset boosts & personal shares to keep you going
✨ Plus early access to programs, challenges, and more!

Whether you’re just getting started or leveling up, I’ve got you.

➡️ Sign up here: https://www.healthbypayt.com/newsletter-sign-up
(First edition drops this week—don’t miss it!)

Let’s feel strong, confident, and energized—together. 💥

06/09/2025

Most gym routines stick to one direction: squats, lunges, deadlifts — forward and backward. But your body was made to move in all directions.

That’s where training in all planes of motion comes in.

Your body moves through:
🔹 Sagittal (forward/backward)
🔹 Frontal (side-to-side)
🔹 Transverse (rotational)

Training all three:
✅ Builds real-life, functional strength
✅ Prevents injuries
✅ Improves balance & performance
✅ Develops a more resilient, well-rounded body

In my latest blog post, I break down what each plane is, why it matters, and how to train them — with examples, a full workout, and movement tips you can apply right away.

👉 Click here to read it: https://www.healthbypayt.com/post/train-in-all-planes-of-motion-because-you-don-t-move-in-just-one-direction

Don’t just move forward… move better

SHARE with someone who could benefit from this information!

Most workouts only train your body in one direction — but life moves in all directions. In this post, we break down the three planes of motion, why they matter, and how to train them for better strength, balance, and injury prevention. If you want to build a body that moves better, not just lifts ...

06/02/2025

🔥 Want to burn more calories without hitting the gym?

Let’s talk about NEAT—aka Non-Exercise Activity Thermogenesis. It sounds complicated, but it’s actually super simple… and incredibly effective.

NEAT is all the movement you do throughout the day outside of your workouts—walking, cleaning, fidgeting, taking the stairs, grocery shopping. Yup, it all counts!

And here’s the kicker: NEAT can burn hundreds of calories a day without putting extra stress on your body.

In my latest blog post, I’m breaking down:
➡️ What NEAT actually is
➡️ Why it’s a game changer for fat loss and energy
➡️ How to sneak more movement into your day (without overhauling your life)

👉 https://www.healthbypayt.com/post/what-is-neat-the-secret-to-burning-more-calories-without-exercise
Check it out and let me know: what’s your favorite way to sneak in extra movement?

NEAT (Non-Exercise Activity Thermogenesis) might just be the most underrated fat-loss tool out there—and the best part? It doesn’t involve a single burpee. From walking and fidgeting to cleaning the house, NEAT includes all the movement you do outside the gym—and it adds up fast. In this post,...

06/01/2025

Set Yourself Up for Success This Week 💪✨

New week, new opportunity to crush your goals! 🙌
Here’s how I like to set myself up for success:

✅ Plan your workouts – Block them off in your calendar like appointments. No excuses!
✅ Meal prep – A few hours today can save you tons of stress (and calories) during the week.
✅ Hydrate – Fill your water bottles, add your favorite fruits or electrolytes, and keep one within reach.
✅ Mindset check – Write down 1-2 goals for the week, whether it’s hitting the gym 4x or getting 7+ hours of sleep each night.
✅ Rest & recharge – Sunday isn’t just about hustle. Make time for a walk, stretch, or a solid nap. 😴

Remember: success doesn’t happen by accident—it happens by intention. Let’s make this week count!

Drop a 💥 in the comments if you're getting prepped and ready to crush it this week!

05/31/2025

🚨 Are you training one side at a time… or letting your dominant side do all the work? 🤔

Unilateral training (think single-leg squats, step-ups, and single-arm presses) is one of the most underrated ways to:
✅ Fix muscular imbalances
✅ Improve balance and core strength
✅ Reduce injury risk
✅ Boost athletic performance

Most people stick to bilateral movements like squats and bench presses—but that can hide strength and mobility issues that lead to long-term problems. 😬

In my latest blog post, I’m breaking down:
🔍 What unilateral training is
💥 Why it’s so powerful
📋 How to incorporate it into your workouts
🚫 Common mistakes to avoid
🏋️ Plus: A list of my favorite unilateral exercises you can start using today!

👉 Click here to read the full post: https://www.healthbypayt.com/post/why-you-should-be-incorporating-unilateral-training
💬 Have a favorite single-arm or single-leg move? Drop it in the comments!

Unilateral training—exercises that focus on one limb at a time—is a game-changer for fixing muscle imbalances, boosting stability, and improving overall performance. In this post, we break down the key benefits, common mistakes to avoid, and practical tips to integrate single-leg and single-arm ...