Spiewak Training

Should you stretch or do mobility🤔

While neither are the sexiest thing about weightlifting and building muscle, both have their time and place in a program.

Building muscle is great and all until you can’t rotate or put your socks on standing up in the morning🤣.

Mobility before a workout. Stretching after a workout.

Stretching sends a signal to relax
Mobility sends a signal to get ready

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Today at 6pm CST I’ll be joined by Lydia Leafstrand to over the importance of priming a muscle as well fixing muscle imbalances.

Finding a workout plan is only worth it if it’s SUSTAINABLE!!!

Too many people (including myself in the past) jump onto a workout program because they are excited and motivated but shorty fall off because it’s just too much for them at once or it doesn’t directly fit their overall goals.

Even more people simply don’t have a program. When you workout without a plan, you’re just doing general exercise- and there is nothing wrong with that!

However…

If you have 1, 2, or more specific goals that you want to accomplish, you need a plan.

As everyone always says, a goal without a plan is just a dream.

DM me if you want me to write you a free” 4-week program tailored to your goals!

Work Smarter. Get Stronger.

Muscle atrophy occurs when a muscle is not used or required for a period of time. The body stops providing it the energy because it would much rather focus on just surviving as an organism.

Cardio and resistance training sends difference stimuluses to your body. While both burn calories, one prioritizes muscle hypertrophy (growth) while the other negates it and would rather have less.

Cardio is great for heart health and cardiovascular purposes. However, if you’re in a stage of your life where you want to dedicate the next few months to building your physique and simply adding 5-10lbs, then holding off on excessive cardio or all cardio and focusing on lifting 4-5x a week will be a better strategy.

Work Smarter. Get Stronger.

Today at 5pm CST I’ll be joined by Leann Hatler as we discuss 12 easy tips to simplify your nutrition. This involves both the cooking and preparing process of making the food and habits you can use each and every day.

I’ve found myself use this when I shouldn’t have a well. I’m not even talking about the usual “oh I’m feeling small today because I didn’t workout, my body dysmorphia is kicking in”.

I’m talking about when people over use it and take to social media to claim that they are self-diagnosed with body dysmorphia when in all reality you just want to build muscle and appear stronger.

There’s literally nothing wrong with building muscle and getting stronger.

So just say it.

Rant over😂.

Comment which tip you’re going to start implementing👇🏻

Credit to for helping come up with this list. Follow her for great tips on nutrition and living healthy!

Work Smarter. Get Stronger.

PSA: You don’t need to be spending 3 hours in the gym to have an efficient workout.

Simple tricks like timing your rest periods, reducing the volume, avoiding long convos with friends all help with getting in and getting out.

My life is all about the gym, but it doesn’t have to be that way with yours.

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At the end of the day, it’s about consistently getting in enough calories and protein each day.

Follow these 5 tips and I promise you will start to see a different with your training and overall physique if you are trying to put on size and muscle.

Follow for more tips like this.

Work Smarter. Get Stronger.

If I could turn the clock back and start all over again…..

Instead of dwelling on “man I wish I started months or years ago”, realize that today is the present and you should take advantage of it.

Start now. Start today. Get a plan. Get growing.

Work Smarter. Get Stronger.

Be honest, who wouldn’t want to resemble Elastigirl???