It’s time for your MTN Newsletter, your weekly dose of Mindset, Training, and Nutrition to help you Move The Needle and see real progress.
Let's get into it...
🧠 M - Mindset Tip: Progress is built in the boring work
You don’t need a new plan, you need to get comfortable in the boring and mundane! Results come from repeating the basics, even when it feels like nothing is happening. Trust the reps, the meals, the recovery. That’s where the magic happens. Ask yourself: Am I showing up for the boring stuff? THAT is where you will find results. I find those who struggle to “see results” are far too focused on getting that result ASAP, and that impacts how consistent they really are with all the little things that actually get you results over time!
💪 T - Training Tip: Control > Speed
It’s not about how fast you finish your workout, it’s about how well you move through it. Slowing down your reps and controlling the movement gives your muscles time under tension, leading to better strength and muscle gains. Slow is strong! If you have never focused on tempo in your lift try it this week. Using the 3010 tempo focus on keeping the “lowering phase” or eccentric part of your lift slow and controlled to 3 seconds. Example, count down to 3 as you lower in your squat, stand right back up! Tempo is something that can really change the stimulus of any workout, and that’s why I always prescribe it in my programs.
🍳 N - Nutrition Insight: Your meals don’t have to be perfect, just consistent
You don’t need to eat "clean" 100% of the time. You need to eat enough of the right foods, consistently. Prioritize protein, fiber, and whole foods most of the time, but allow room for life. When your body is getting what it needs (protein and fiber) you will find that moderation with processed foods is much easier. Working for perfection can easily turn into something disordered, and nobody wants that!
Friday Five:
- I was long over due for a new air fryer (my other one smelled like it was going to catch fire) and went with the Bellapro, I am OBSESSED. It is fast and QUIET!
- Of course I had to have the matching toaster oven!! I have been making my kids use the air fryer for a toaster the last two years, so they're happy lol
- I finally found the perfect cable attachment for upper back seated row and upper back wide grip pull down!! I am going to create some new form videos on these very soon.
- The perfect flare leg pant doesn’t exist, or does it? I wore these for a recent photo shoot and got so many questions/compliments!
- I also wore my all time favorite button down from J crew, I have this is 3 colors and it goes with ANYTHING!