Purpose Training Studio
Our Mission: Train with Purpose // Live with Purpose. Always having a PURPOSE no matter who you are
These are some simple things I did to help during my fat loss that didn’t even have to do with the food or training itself!🙌😁
I hope they help make your fat loss journey easier and make it that much more feasible to achieve your goal📉
Remember to be patient, and keep on thriving!
You got this champ🙌
- Coach Austin
08/10/2024
I understand it’s not everyone’s favorite thing to do, but just imagine this:
You push yourself beyond the frustration of the beginning days of working out and realize you feel good once you’ve completed the workout.😌
You push beyond the soreness and fatigue you feel days after training. And realize that you worked hard and take ownership of it.👏
You pushed for weeks and months of continuously working out and now you see your strength unfold in real time when you’re helping move furniture, doing yard work, opening lids, getting up from sitting, working, etc.💪
You’ve pushed for ONE year straight of working out and see the positive changes it’s had on your body and more importantly you as a person. You’re more kind, you’re a harder worker, you want to do more things for the people around you, you want to do more with your life!📈
Resistance training does help you be a better version of yourself! Try it and you will see what I mean🙌
And if you need help, let’s talk about it! I’ve helped coach thousands of people find a better version of themselves with resistance training, so lets help you!
Comment “better me” if you want help with your health and fitness 🤩
With love,
- Coach Austin
There is no magic diet, there is only simply Calories in vs Calories out!
As long as you stick to the number of calories you need for fat loss, for building muscle, for maintaining body weight, for athletic performance, etc. you will be able to achieve whatever goal you desire🙏
Just remember not to fall for the fad diets, or diets that demonize very specific foods. You can have balance 😌👍
Much love!
- Coach Austin
If you had to choose strength training or cardio as your main workout, choose strength.💪
Strength training yields so many long term benefits including building muscle, boosting your metabolism because muscle burns more calories at rest and during activity, AND greater long term fat loss because your body will be burning more overall calories!📈
I’m not saying don’t do cardio, but what I am saying is that if you’re limited on time, wondered what to prioritize when working out, etc. definitely make an effort to strength train!🏋️♂️🏋️♀️
Your body and your health will thank you later 🙏
- Coach Austin
If you really want to improve your bench press, OWN the bottom position!💪
The paused bench press is the perfect way to achieve this because performing a 1-2 second pause at the bottom will help reinforce stability, mobility, and full range of motion!📈
Another big benefit is that if you have trouble feeling bench press in your chest, the paused variation will help fix that problem 9 times out of 10!👏
Shoot for 2-3 sets of 8-10 reps as a main lift or assistance exercise following your main bench sets!✅
Happy Benching everyone 🙌
- Coach Austin
07/31/2024
While I have my own views on great approaches contingent upon your own personal lifestyle, lets make one thing undeniably clear here:
SOMETHING is better than NOTHING when it comes to our health and fitness.👏👏👏
So get out there, try programs, try exercises, try different approaches to nutrition, etc.
Because we’re all on the journey of health improvement, you just have to take small steps every single day!🙌
- Coach Austin
One of the BEST things you can do to improve your lifts: Recording Them!🎥📷
Because until you see yourself performing the lift movement by movement, rep by rep, set by set, you have NO idea if you’re doing it properly!🤔
So if you want you ensure that you’re using good technique, be sure to record your form so that you can see, and if you aren’t, you’ll be able to make the necessary adjustments to improve!📈
Every workout is an opportunity for us to improve - Coach Austin
This is how I lost 18 lbs of body fat and if I’m being honest, it was the smoothest fat loss I’ve ever had in my life!🙏
For anyone who is thinking about entering a fat loss phase, know that it doesn’t have to be the end of the world, but that it just needs to be the start of a lifestyle change.⚖️
A fat loss phase is ultimately a numbers game, but it will take patience, discipline, and most importantly consistency!📉
I hope this helps you whether you’re on a fat loss journey or considering one!
Just remember: you CAN do this sh*t!🙌🔥
Much love
- Coach Austin 💙
Build muscle. improve your metabolism. lose fat easier!
It’s that simple and honestly it will help you in the long run to focus on building muscle first for a good 6-12 months and then trying to lose body fat after you’ve increased your metabolism💪
It will be easier to lose the body fat, and you will have more muscle underneath. 😁👍
Remember the bigger picture!
Much love
- Coach Austin
07/24/2024
If you can be consistent, you’re doing better than most.
And I promise you don’t have to have it all figured out, just find a program online and hit the gym, work with a coach and show up to your sessions/calls, get weights for at home, etc.
Whatever you have the capability of doing, do it and be consistent! I believe in you 🙌
- Coach Austin
Not sure what had better progress: the hair or the pull up?🤪💇♂️🧗♂️
Here’s a simple way to improve your pull ups!
I hope this helps save your shoulders and bring many strong, healthy, and clean pull ups to you in your future!🙏
Train hard! 🔥
- Austin 👍
I promise you: you DON’T need muscle confusion, you need CONSISTENCY!🙌
Use these 3 tips to help you know when to change an exercise so you make changes when they TRULY need to be made!🤌
I would hate for someone to spin their wheels by constantly doing different exercises when in fact, exercises only need adjustments when they start negatively impacting our progress, our bodies, and/or our excitement for training!🌟
Trust the process and much love!
- Austin 🙏
The point of your inner critic on a health and fitness journey is NOT to shame you about where you are.🤚
The point of your inner critic is to give you constructive feedback as to where you ARE currently, and what you need to do to get to where you WANT to be!💪
If you shift the focus of how you give yourself feedback, you will shift the entire trajectory of your journey! 📈
07/14/2024
Your body will thank you later🙏
If you’re experiencing shoulder pain when doing things like bench pressing and/or shoulder pressing, it MAY be a shoulder stability issue!🤚
If this is the case, then we need to teach the muscles surrounding the shoulder blade how to properly stabilize during motion!🤌
In this case, the external rotation press is an amazing exercise you can do prior to big lifts like benching and overhead pressing in order to teach these muscles how to properly stabilize during motion!🙏
Give this exercise a shot for 1-2 sets of 5-10 reps as a warm up prior to your big lifts or a general stability exercise, and if it helps, it just might be a key component to helping fix your shoulder issues!✅
For the sake of not over complicating things, our two BIGGEST tried and proven resources when it comes to reaching any health and fitness related goal are food and weights.💪🍗
Wanna gain strength? Food and weights.
Lose body fat? Food and weights.
Improve athletic performance beyond drills and practice? Food and weights.
Improve overall health regardless of age? Food and weights.
The only thing that changes depending on your goals, is the amount of weight you’re using, and the amount of food you’re consuming.⚖️
Utilize what’s tried and proven, and lets get these results!
With love!
- Austin 🙏
Improve your upper back strength, size, and power with Renegade Rows!🚣♀️🚣
Renegade Rows are going to be great for your upper back, core and arms. They will also help strengthen the stabilizing muscles of your entire back, core, and legs for better posture, less pain, and more stability.👌
For Renegade Rows I recommend 2-3 sets of 8-12 reps per side as an accessory exercise or core exercise.✅
Give it a try and don’t just see the difference, feel the difference!💪
Need help with a well rounded health and fitness program? Comment “help my health” below to receive a message with a link to set up a free consultation where we can help you with an effective fitness and nutrition program that includes coaching specific to you!✅
07/08/2024
The results we seek are in the plan and consistency that we are avoiding.
Stick to the plan consistently (one that fits your lifestyle) and I promise you will create the change you desire!
You’ve got this champ - Austin🙏
Health and Fitness is not a simple SOLUTION.
Health and fitness is a series of simple HABITS that when strung together across a long term timeline, provide a solution in order help you reach a goal.
When it comes to health and fitness the most complex aspect is time, so give yourself grace, and remember that it’s going to take time. Just keep chipping away at the simple habits. 💪
You’ve got this baby! - Austin😁🙌🔥
If you were to go back to the very first time you got serious with your health and fitness, what would you do differently?
For myself I would:
👉 Simplify the workouts. I was doing body part splits and I was doing a crap ton of volume while chasing pumps. I would’ve prioritized full body training and increased reps/weight over time with progressive overload to save more time in the gym and spend more time growing and recovering.
👉 I would’ve ate enough calories to build muscle instead of overeating and gaining a ton of bodyfat. I was impatient with the rate of weight gain and though I could slam food and it would all turn to muscle, but there’s an upper limit. Eating just a 2-300 calorie surplus for 2-3 years would have yielded MUCH better results. It would be slower, but require less time losing bodyfat in the end.
👉 I would have focused more on form and technique. I was way too bent on putting up weight and didn’t have a solid foundation to actually move the weight which lead to a whole host of minor injuries that could’ve been avoided by simply prioritizing proper form.
I’m still learning to this day as we all are, but hopefully this helps someone out there who is on their fitness journey so that they can make the change they’re looking for and not make the same mistakes I did! 🙌
Need help with a well rounded health and fitness program? Comment “help my health” below to receive a message with a link to set up a free consultation where we can help you with an effective fitness and nutrition program that includes coaching specific to you!✅
You don’t need any fancy diets, state of the art workout regimens, or hyper specific morning/evening routines.
You just need simplicity, and good old consistency to improve your health and fitness! 💪
06/13/2024
And quite honestly, prioritizing your physical fitness through resistance training and exercise is a great way to build a better you.
Having trouble with your strength training progress?🛑🤔
I’m sure we’ve all fallen into the confusion of not knowing when to increase weight and/or making too big of increases in weight and not being able to manage the new load. 😅
These are a couple of things to keep in mind so that you can make progress at both a steady rate, and a realistic rate!📈
This way you can play the long game when it comes to training by making stellar progress year after year, while also minimizing your risk of injury!💪
Need help with a well rounded health and fitness program? Comment “help my health” below to receive a message with a link to set up a free consultation where we can help you with an effective fitness and nutrition program that includes coaching specific to you!✅
The Dumbbell Plank Pull Through is a great way to progress your standard forearm plank to a much more difficult core exercise!📈
This exercise does an amazing job at teaching you how to stabilize your body during movement and can be progressed by simply using a heavier dumbbell. 😎
Plank Pull Throughs also help strengthen several key stabilizing muscles along your spine, hips, and shoulders that will help improve your posture!💪
I recommend doing this exercise for 2-3 sets of 8-10 reps per side as part of a dedicated core routine or as an accessory exercise.✅
Give it a try and don’t just see the difference, feel the difference!💪
Need help with a well rounded workout program? Comment “change my health” below to receive a message with a link to set up a free consultation where we can help you with an effective fitness and nutrition program that includes coaching!✅
How much protein should you be consuming in a day?🍗🥓🍳🥩🍤
The simple answer is… it depends 😅
The ideal range of protein consumption should be between .7 grams to 1 gram per lb of bodyweight.
To break it down:
👉 Fatloss may require you to consume more protein in order to maintain muscle mass because you’re in a calorie deficit.
👉 Building muscle typically doesn’t require you to consume as much protein because you are already in a calorie surplus.
👉 Maintaining bodyweight can fall anywhere in between because you aren’t at risk of losing muscle mass, but you also aren’t in a calorie surplus.
My recommendation is to simple hit within the range and see how your body responds! Especially when it comes to staying full, and how your body operates (strength, muscle retention, muscle gain, etc.)⚖️
Need help with a well rounded health and fitness program? Comment “help my health” below to receive a message with a link to set up a free consultation where we can help you with an effective fitness and nutrition program that includes coaching specific to you!✅
05/23/2024
A calorie deficit can be created 2 different ways:
1. Get more activity to create the deficit on top of your normal daily activity. (cardio, extra steps, etc.)
2. Eat in a calorie deficit. (typically 300-1000 calories less than your maintenance)
In the case of consistency, I would urge you to prioritize option 2 70-80% of the time .
Why you ask?
Because it’s a lot easier for someone to simply eat less calories in their day with some self control, than it is for someone to schedule time to add in extra activity (especially because the amount of extra activity per day to burn even 500+ extra calories is 60+ minutes of cardio minimum!)🍽️
This is why nutrition is such an important staple in any fat loss journey!🥗🍗🍎🥦
And on any fat loss journey remember this: Control your consumption, control your results.📊
Need help with a well rounded health and fitness program? Comment “help my health” below to receive a message with a link to set up a free consultation where we can help you with an effective fitness and nutrition program that includes coaching specific to you!✅
Nutrition is HUGE when it comes to reaching your fitness goals and I don’t want anyone falling into any traps🙅♂️🙅♀️
Here’s 3 tips to help with your nutrition goals when it comes to both fat loss and building muscle:
👉 Track your calories using a calorie tracking app like MyFitnessPal or even just the note pad on your phone. This is going to ensure you’re eating enough overall to reach your goals.
👉 Weigh your food using a food scale so that you can track the amount of food your eating, so that you can get a more accurate calorie count for each food item you’re eating.
👉 Use resturant nutrition guides to help you track your nutrition when eating out. When the resturant doesn’t have a nutrition guide, order simpler food items and use the USDA calorie information for the most accurate estimation (especially on single ingredient food items).
Give these tips a try in order to get more out of your nutrition so that you can CRUSH your goals!😁
Need help with a well rounded health and fitness program? Comment “help my health” below to receive a message with a link to set up a free consultation where we can help you with an effective fitness and nutrition program that includes coaching specific to you!✅
Learn how to squat and improve your squat with Box Squats!🏋️♂️🏋️♀️🦵
The Box Squat is going to be a great exercise to teach you how to properly break at the hips in your squat, and improve your squat depth and technique!
This exercise will also help improve your hip and ankle mobility for all squat variations!🙌
For Box Squats I recommend 2-3 sets of 6-12 reps as a main lift or accessory exercise for barbell squats.✅
Give it a try and don’t just see the difference, feel the difference!💪
Need help with a well rounded workout program? Comment “lets train” below to receive a message with a link to set up a free consultation where we can help you with an effective fitness and nutrition program that includes coaching specific to you!✅
Improve your hip mobility with this Lunging Hip Flexor Mobilization!🔥
The Lunging Hip Flexor Mobilization is going to be a great exercise for improving mobility in your hips, improving glute activation for lower body exercises, and reducing low back pain by correcting pelvic tilt. 👌
This exercise requires no equipment and makes an awesome warm up before your workout, and/or general mobility exercise for 1-2 sets of 8-10 reps per side. ✅
Give it a try and don’t just see the difference, FEEL the difference!💪
Need help with a well rounded health and fitness program? Comment “help my health” below to receive a message with a link to set up a free consultation where we can help you with an effective fitness and nutrition program that includes coaching specific to you!✅
05/13/2024
More muscle gives you:
👉 Increased metabolism
👉 Improved blood sugar
👉 Joint flexibility
👉 Improved cognition and mental health
👉 Improved fat loss
👉 Decreased blood pressure
👉 Decreased rate of aging
👉 Increased bone density
👉 Improved cardiovascular health
👉 Increased balance
👉 Improved mood
And honestly so much more. There’s no reason why we shouldn’t be building more muscle!💪
Muscle mass is the ultimate way to improve your body composition AND prevent the side effects of aging in addition to improving your overall health physically and mentally!📈
Do it for your health, and do it for your future!🔮
Need help with a well rounded health and fitness program to help you build muscle? Comment “help my health” below to receive a message with a link to set up a free consultation where we can help you with an effective fitness and nutrition program that includes coaching specific to you!✅
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