#1 - How much time do you have?
#2 - Compound movements first
#3 - Phase your blocks
#4 - Planes of motion
Email: jesse.milburn@unshakable.fit
It's protein!
Surprise!!
Starting your day with protein will set you up for the rest of your day.
Try it. I know it sounds like an easy tip but it really does help.
Email: jesse.milburn@unshakable.fit
Hey everyone!
I'm back......again!
Got some things happening in my life that took some time away from my creative time. For that I apologize.
I'll be doing episodes again but not as frequently as I did in the past.
Please reach out if you have any questions or just need someone to bounce an idea off of.
Also, thank you to those that reached out during my absence. I appreciate y'all!!
Email: jesse.milburn@unshakable.fit
Motivation is a nice start but you must create momentum to be consistent on those days you don't feel like it.
Momentum over motivation any day!
There is definitely a place for surviving. Sometimes that's the season we are in.
The trap is when we get comfortable surviving. That's where it kills your progress.
Surviving feels good for a while.
Bills are paid, food is on the table, and you get to the gym 1 maybe 2 times a week but is that progressing you to your goals?
Email: jesse.milburn@unshakable.fit
Lift but think you don't look like it?
Here are 3 reasons why that might be.
1. Not eating enough protein or being consistent with it
2. Not pushing yourself in the gym
3. Not prioritizing recovery
It's been a little bit since the last episode.
My personal and business life got a little too busy and unfortunately, I wasn't able to record any episodes.
I talk a little bit about that and how I kept to my fitness/nutrition standard during all of it.
We're back now! New schedule. I'll be uploading an episode every other week. So two episodes a month.
Exercise selection!
When starting out. It's super important to develop the skill to properly do the foundational movements. Squat, hinge, pull, push, and lunge variation.
Why you need both transactional and significant relationships in your life.
Don't get in the trap of only having transactional relationships.
1. Undereating
2. Quality of foods
3. Your environment
Need to get more protein?
Bring it into your environment!
Hard time snacking on certain foods?
Take it out of your environment!
FB Group: https://www.facebook.com/groups/buildinglegaciesthroughfitness/
Had a great time with Gracie in this episode.
She is a digital marketing specialist and has started her own media/marketing LLC. She has a literary magazine in the works that she plans on launching in the near future.
We talk about her journey and how she has found ways to balance her business and a successful career with
I hope you enjoy it!
Quality of food matter?
Digestion
Bioavailability
Gut health
hungry/cravings
Inflammation
Do you need quality food to lose weight? No
The reality of burning fat and building muscle
You have to restrict yourself and you have to push yourself.
Yes, finding easier ways to make it a lifestyle is the goal.
Remember though. The deficit is temporary. You will be able to eat more eventually.
Stay disciplined and it’ll pay off.
FB Group: https://www.facebook.com/groups/buildinglegaciesthroughfitness
Client wins!
Whitney - First pull-up!!
Kathy - Starting her cut and feeling good!
Blanca - Being mindful of protein and feeling stronger! Love it!
Tracking your food - Why?
Awareness
Food intake
How certain foods make you feel
Being mindful when you are not tracking
Leads to Intuitive eating
Be careful of who you take advice from -
It's no secret that there is a lot of good info on the internet BUT what info is good for you and when is it good for you?
Should you track your food right now?
Should you just focus on calories?
Calories and protein?
How many days should you work out?
FB group: https://www.facebook.com/groups/buildinglegaciesthroughfitness/
Client wins!
Kyle - In a good place to start his cut
Mark - Building muscle and getting better with tracking his food
My weekend - Sushi and Elden Ring!!
3 things to help you be more consistent:
1. Decide
2. Plan
3. Expect to fail
FB Group: https://www.facebook.com/groups/buildinglegaciesthroughfitness
Client wins!
Why creatine is the best fat-burning supplement.
Boost metabolism
builds more muscle
faster recovery
Is it bad foods or Unhealthy behaviors?
Are there really bad foods? I talk about how every food has its place.
Episode #20
Client Wins!
How my weekend and Valentine's day went.
Fitness topics:
1. How you can lose weight but still go up in body fat.
2. How social media is affecting every area of your life.
In this episode I have the pleasure of talking with my best friend Rich.
Rich and I have worked together for 6 years in big box gyms. We have seen a lot in the health and fitness industry and we talk about it!
I ask him questions about his weight loss journey. How his relationship with food has changed.
He gives 3 tips at the end for someone who is started their weight loss jounrey.
Kyle - Getting in his groove. Muscle is building and waist is getting smaller.
Nicholas - Depth squad. Killing it in his progress.
Bowling!!
My niece has got a good swing!
3 things I wish I knew when starting out
FB Group: https://www.facebook.com/groups/buildinglegaciesthroughfitness/
Client wins!
Different ways to measure success.
Rollerblading fall!! Let's just say I can fall hard LOL.
Should you push past pain you feel during a movement?
How can you tell if your diet or exercise program is working for you?
FB Group- https://www.facebook.com/groups/buildinglegaciesthroughfitness/
Todays episode:
Client Wins
2 studies - Walking and how it can help you live longer - How you need resistance training to keep muscle while in a calorie deficit
How keeping it simple will yield the greatest success.
Is your warm up killing your gains??
FB Group: Building Legacies through fitness
Client wins! Got a lot this week!
My focus on this coming up year.
What the trend is recently in the gym. This one movement is starting to take over.
Comparison. Why it's killing your progress!
How to measure your progress in a healthy way.