DJZpainfree

DJZpainfree I help athletes 25+ train without pain

05/19/2026

DJZ pain free meal prep tips

Here is my meal prep from this week and directions so you can do this 2. It takes me about 1 hour to get most of it done but some of the oven foods that I don’t have to watch the whole time take longer so it’s about 2 hours

Oven :

Sweet potatoes
Preheat oven 425
Poke holes
Season /olive oil
60 min +
Flip 1/2 way

Potatoes
Preheat oven 425
Chop
Season /olive oil
40-60 min
Flip 1/2 way

Squash
Preheat oven 425
Chop in 1/2
Season/ olive oil
40-60 min (until you can poke with fork)
Face down first, Flip 1/2 way

Brussels Sprouts
Preheat oven 425
Cut in 1/2s
Season/ Olive oil
40 min
Flip 1/2 way

Stove:

Rice
2:1 Water:rice
On High bring to Boil
Simmer on low until water gone (15 min)
Bonus- use 1/2 bone broth

Peppers
Preheat Stove
Season / Olive Oil
10-15 min stir every few min

Grill or Stove:

Meat
Preheat Grill /Stove
Season
On Grill or pan until done

Steak - 8-12 min
Ground beef- 20 min
Ground turkey- 12-20 min

Chicken- grill for 20 or roast in oven for 30 at 350 (don’t stove chicken)

All flip 1/2 way
For cross sears like this flip times (on 3rd go from horizontal to vertical)

* we eat a lot of fish during the week but fish is not great for reheating/meal prep

This is usually enough for Sunday dinner and 2-3 lunches. We make dinner every night and either use that for lunch the next day or I will cook again later in the week

05/14/2026

There’s a trend going around where people say:

“You look like you…” followed by (derogatory)

Here’s my rendition, but I’d rather hype people up than put people down 😂

What did I miss?

Comment your best sarcastic compliment below 👇

05/12/2026

Stretching before a workout can hinder performance…

but moving better and feeling better doesn’t.

It’s definitely not a good idea to do long passive stretches and then jump straight into something explosive or heavy.

That’s why dynamic warmups became popular.

But I think people took that idea too far and started acting like static stretching is automatically bad.

I’ve found the opposite.

Having access to better positions before training can absolutely improve performance — especially when paired with activation work and ramp up sets before going hard.

This is a mobility routine I’ve been doing before basically every workout lately.

The last few times I skipped it, I actually tweaked something.

The biggest mistake people make isn’t the stretching.
It’s doing too much, taking up too much time, or turning the warmup into the workout and getting tired

I usually do about 30–60 seconds per side and keep things moving so it’s a little more dynamic instead of just hanging out in one position.

Routine:
• KB box ankle stretch
• Box couch stretch
• KB Jefferson curl to squat
• KB executive stretch
• PVC T-spine rotation
• PVC lat/T-spine extension
• DB fly to T-Y-I

Move better → train better.

05/07/2026

Zone 2 is one of the most important things you can do for your endurance and health,
and one of the least done right.

Most people live in the grey zone.
Not easy enough to build aerobic endurance
Not hard enough to really push anything

Zone 2 is aerobic work (oxygen and fat as fuel)
It can feel easy at first… but if you’re doing it right, it creeps up on you and sucks by the end

That is what builds your engine.

It also teaches your body to use fat better (big keg, little tap)
instead of burning through carbs (little keg, big tap) and gassing out.

The end goal is metabolic flexibility- you want to draw from the big keg when you go long, and then tap into the little keg when you go hard

Unfortunately, If you burn through the little keg you don’t go back to the big keg- you start to burn muscle not fat. This is what most people do in their grey zone training

Doing Zone 2 will help you:
• last longer
• recover faster
• improve heart health
• and even burn more calories than you think

(I burned ~150 more than a typical workout in 45 less minutes)

Unfortunately most people get hungrier and just eat that back.

It’s also great for mental toughness. It’s like taking a dump- feels awful during but feels amazing after.

You may even get a little high from it

It’s Boring, but it works.

Questions on Zone 2? Message me

05/05/2026

You’re already buying supplements…

Protein, pre workout, creatine, vitamins—all of it

But most people take supplements expecting magic results without fixing the stuff that actually matters:

Training, Nutrition, and Recovery.

The first 5 people who DM “PAINFREE” and order $100 of supplements through me get

💥a free 1:1 session (training, nutrition, or stretch)
or
💥a free month of online coaching

So instead of just buying supplements -
you actually get a plan to make them work.

Plus you’ll earn reward points to use toward future purchases.

DM me “PAINFREE” and I’ll set you up.

*Best suited for current Life Time members*

05/04/2026

I do a lot of things people look at and think are dangerous.

Heavy lifts. Gymnastics.
Higher-skill movements.

But the movement itself usually isn’t the problem.

👉 What actually makes training dangerous is doing more than you’re ready for.

Too much weight or Too much volume.
Too soon.

That’s where people get into trouble.

Another one people overlook:

👉 Training hard without eating.

With Low intensity cardio you can get away with it because your body can rely more on fat.

But high intensity training requires carbs.
No fuel = worse performance, worse recovery, and higher risk.

And the biggest one no one talks about:

👉 Not working out at all.

What you don’t use, you lose.
If you’re not building your body up, you’re letting it break down.

You don’t need to train every day.

But even 3 solid days a week is enough to:

* Build strength
* Improve conditioning
* Keep your body moving the way it should

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14290 Akron Avenue
Rosemount, MN
55068

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