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Unlocking the secret to better nutrition starts wi

Unlocking the secret to better nutrition starts with shaping your food environment. Find out all there is to know and join our journey to sustainable fitness.

Looking for some support? For help implementing these strategies in your own environment, DM me for information about Online Personal Training.

#StrengthTraining
#TrainSmart
#WarmUp
#SustainableFitness

Practice the same exercises over and over. Once

Practice the same exercises over and over.

Once the workload reaches a high level of effort, keep going, keep progressing, and maintain this approach for most of your training.

Introduce a couple of new elements every four or five weeks to prevent boredom, but keep a significant portion of your routine consistent.

Focus on repetition, stick to the same training structure for 12 to 16 weeks before transitioning into a new block, and I can almost guarantee you’ll see great results.

📍 @lisbonstrong
🏋️‍♂️ @didly_squat

#strengthtraining
#fitnessresults
#workoutconsistency
#trainsmart
#progressoverperfection
#fitnessmotivation
#strengthcoach
#musclebuilding
#gymtips
#personaltrainer
#fitnesseducation
#trainforlife
#liftheavy
#workoutroutine
#repsonreps

5 Things Women Should Start Incorporating Into The

5 Things Women Should Start Incorporating Into Their Training

1️⃣ High-load, low-rep strength training – Choose one or two exercises per session where you drop the reps below six and focus on increasing the weight on the bar rather than just adding reps. Strength matters.

2️⃣ Power & Plyometrics—Adding explosive movements like jumps and bounds can improve athleticism and strength. Start with low-level plyos at the beginning of your workouts and progress to more advanced variations over time.

3️⃣ Dedicated muscle-building phases – Women have long been told to be as small as possible, which has meant missing out on years of strength development. As we age, muscle loss (sarcopenia) becomes a real concern. Prioritizing muscle growth during specific training phases—while fueling properly, ather than focusing on fat loss—can make a huge difference.

4️⃣ Full range of motion strength training over passive flexibility – Flexibility is great, but strength through a full range of motion is even better. Instead of just stretching, incorporate exercises that strengthen you at end ranges to make that flexibility more useful.

5️⃣ Smarter core training – Core work is crucial, especially postpartum, for maintaining strong lumbopelvic control. Instead of endless floor-based exercises, prioritize standing movements, rotational work (which is often neglected), and exercises that challenge you with intensity rather than just high volume.

Want to incorporate this into your training? DM me to learn more about coaching!

#StrengthTraining #FitnessTips #OnlineCoach #GymLife #WorkoutProgression #FunctionalFitness #StrengthAndConditioning #TrainSmart #FitnessMotivation #OnlinePT

📍@lisbonstrong

Tech is amazing. Recovery tracking - Great! But

Tech is amazing. Recovery tracking - Great!

But you know what’s also okay? Just going to the gym and seeing how you feel, regardless of what your wearable says. You don’t always need an app to tell you if you’re ready to lift.

📍 @lisbonstrong

#fitnessmindset #gymLife #strengthtraining
#recoverymatters #listentoyourbody #smarttraining #wearabletech #trainsmart #whoop trainingtruths #fitnesshumor #performancedata #liftingmindset #progressnotperfection#trustyourinstints #gymmotivation

Is the post-workout anabolic window actually impor

Is the post-workout anabolic window actually important for women?

There’s been a lot of buzz around this lately, and while new research on women’s physiology is always exciting, we have to be careful not to jump on trends before the evidence is solid.

The reality? The post-workout window isn’t necessary for most women. If you want to cover all bases, sure, go ahead. But for the majority, what really matters is:

✔️ Hitting your total daily protein target
✔️ Spreading protein intake evenly across meals (whether that’s 2 or 4)

Master the basics. Stay consistent. That’s what actually moves the needle.

What’s your take? Do you time your protein intake, or do you just focus on the overall goal? ⬇️

#FunctionalTraining
#MovementMatters
#TrainSmart
#FitnessFacts
#StrengthAndConditioning
#Biomechanics
#ResilientBody
#FitnessEducation
#SmartTraining
#BalancedApproach

Watch as I show you how to Warm Up your Lower Body

Watch as I show you how to Warm Up your Lower Body in 5 to 7 minutes to get ready for any gym session. Let me know in the comments if you found this helpful and if you want to see an Upper Body Warm Up plan.

#StrengthTraining
#SmartTraining
#ProgressiveOverload
#WorkoutWisdom
#WarmUpRoutine
#FitnessGoals
#StrengthCoachTips
#WarmUp
#buildstrength

Six Ways To Ensure You Keep Getting Stronger With

Six Ways To Ensure You Keep Getting Stronger With Your Resistance Training.

#StrengthTraining
#TrainSmart
#WarmUp
#SustainableFitness

When the "gym bros" have seen too much biohacking

When the "gym bros" have seen too much biohacking online and enter into a full blown ALPHA contest 😉

What could have trumped "Time Machine - Mid travel" 🤔

Comment below 👇🏼

#biohacking #postworkout #proteinshake

📍 @lisbonstrong

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ONLINE PERSONAL TRAINING
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18 WEEK FITNESS PLAN
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CONTACT

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