HOW TO BUILD MUSCLE AND STRENGTH SIMULTANEOUSLY

Samurai and “the way of the warrior” 

HOW TO START TAKING ACTION

GRIT / 28 Day RESET

Why We Created GRIT:

New goals don’t deliver new results. New and improved behaviors/habits create an elevated lifestyle, and your lifestyle practices dictate your ability to grow. Self improvement and creating new sustainable habits and behaviors takes introspection and clarity, which require time and attention to develop, both of which are extremely limited resources at the beginning of the year.

GRIT is a 28 day holistic health program created to provide our community with an environment that supports self discovery and positive change. At the heart of GRIT, this program is centered around finding internal growth, clarity, confidence, whatever it is you need to becoming the greatest version of yourself. Focusing on our four pillars of health. Strength Training, Nutrition, Mindfulness, and Lifestyle. 

Our Four Pillars of Health:

Strength Training- A 4 week strength training program focused on strength and building muscle.

Nutrition- A Protein-focused nutrition guide supported by a whole foods diet including 50+ follow along recipes, weekly grocery list, and daily protein-specific guidance.

Mindfulness- Science based breathwork and meditation classes designed to balance the nervous system, reduce stress, and align the body + mind.

Lifestyle- Daily protocols and education designed to elevate daily habits and create real sustainable change.

How to Approach the Reset:

Week 1 /  AWARENESS:  Slow down and reflect on which aspects of yourself no longer serve you. Become aware of the internal and external environmental ques that trigger habits and behaviors you no longer want to embody. Set your intentions to the person you wish to become.

Week 2 / ALIGNMENT: Stay aware of the ques that are either holding you back or supporting your growth. Continue to align with your intentions set in week one and start taking action to become the greatest version of yourself. 

Week 3 / ACTION- Tap into the energy created and stay fully present and committed to your goals. Take action to continue changing your behaviors, and take notice of the positive change, both in your body and mind.

Week 4 / ACCOUNTABILITY- Embrace the challenge of staying consistent and become fully accountable to reaching your goals. Push through the inevitable resistance to change and apply GRIT to continue the journey of becoming the greatest version of yourself. 

FAQ:

How do I participate in GRIT? 

We are offering a 31 day free trial to our on demand platform for anyone that wants to participate in GRIT. Our 31 day free trial is available starting on Friday January 19th, 2024. 

Is GRIT In Person or On Demand?

Both! All of the content (strength training program, nutrition support, mindfulness practice, lifestyle protocols) will be available In Person and On Demand.

When does GRIT start?

January 22nd and runs through Sunday February 18th. 

Can I participate as a beginner in fitness?

Of course! GRIT was created for everyone and anyone that wants to become the greatest version of themselves. 

When is the deadline to sign up? 

Our 31 day free trial is available starting on Friday January 19th, 2024 and closes on January 28th, 2024. 

5 TIPS TO HELP YOU PROGRESS IN YOUR STRENGTH TRAINING JOURNEY

Everybody should implement strength training into their wellness routine. To be clear, when I reference strength training, I am speaking to lifting weights, utilizing a progressive approach, and foundational movement patterns. There is no other exercise modality that provides as many physical and mental health benefits as weight lifting. Here are 5 things I have learned over the past 2 decades that I hope help you in your strength training journey. 

#1 Lifting weights is the most superior way to improve body composition

-When you lift weights, you preserve and build muscle mass, which improves your metabolic rate. More muscle equals more calories burned at rest. 

#2 Lifting weights and eating a clean diet is the anchor to seeing real physical and mental improvements. It doesn’t have to be complicated. 

-There are so many protocols, diets, niche workouts in the market today. Weight training and a balanced diet, including all macro/micro nutrients into your diet, and leading with Whole Foods is the recipe for success. 

#3 At some point, you will have to step out of your comfort zone and pick up heavier weights. 

-The human body is extremely adaptable, and to see real results you will have to push outside of your comfort zone, lift heavier, and apply more intensity, if you want to see real results. It takes hard work and consistency. It shouldn’t be too hard or too easy but it should always be challenging. 

#4 The most impactful strength training exercises are simplistic and foundational in nature.

-Hinge, squat, push, pull, lunge, rotate. On repeat. Applying different variables to each movement pattern. Forever and ever. 

#5 Sleep quality and quantity are just as important as your strength training routine and diet. 

-Sleep is the holy grail to building muscle, supporting healthy hormone production, reducing stress, and should be a non negotiable if you are serious about seeing real results.

How To Find Balance In The New Year

For some the New Year brings about the excitement and opportunity for a fresh start. For others, it creates stress, and an arbitrary deadline to have our goals and vision of the future wrapped in a pretty little bow on the 1st of the year. 

This is your reminder that you don’t have to have everything figured out today or this week. You are right where you should be. There isn’t a single day or week that is more important or impactful than the other. 

New goals don’t deliver new results. New and improved behaviors/habits create an elevated lifestyle, and your lifestyle practices dictate your ability to grow.Self improvement and creating new sustainable habits and behaviors takes introspection and clarity, which require time and attention to develop, both of which are extremely limited resources at the beginning of the year.

Our advice is to take the next couple of weeks to find more balance and consistency in your everyday routine, continuing to focus on small sustainable changes, and using the time to get clear as to what your goals are this coming year, and why? 

Don’t know where to start? 

On Monday January 8th, we start a 2 week program intended to improve your overall fitness baseline, strength, and muscular endurance without overtraining or taxing the system. This two week period is meant to provide flexibility to acclimate yourself back into a balanced environment and build a solid foundation to prepare for GRIT our 28 day RESET, which starts on January 22nd and runs through Sunday February 8th. 

GRIT is a 28 day holistic health program created to provide our community with an environment that supports self discovery and positive change. At the heart of GRIT, this program is centered around finding internal growth, clarity, confidence, whatever it is you need. Focusing on our 3 pillars of health. Exercise, Nutrition, and Lifestyle. 

If you want to implement some simple but impactful changes now, download our free morning and evening routine checklist and take what you need to start implementing positive change today.