West Texas Strength Nutrition & Training Center

What is powerlifting?

To summarize its performing the following lifts

Squat,bench, and deadlift.

With 3 one rep attempts to lift the heaviest possible while following the rules of the competition.

The person with the highest combined total in his/her weight class earns a first place medal.

The great thing about this is you are competing against yourself and at the end of it all if you give your best to beat your previous best. If that’s better than others, great if not, great because you improved regardless of placing.

It’s your turn to try powerlifitng. If you’ve been curious about it, reach out to us.

Why don’t you know how to communicate?

Communication is an important skill in life. From parenting, relationships to your career.

Achieving your fitness goals is not any different.

Just saying that you want to lose weight is not enough.

If you struggle with eating the right thing, you have to identify what you struggle with.

Is it eating….

The right foods?
What’s best for you?
The right food when you’re short on time?

Or simply you are lost and need to start from the beginning?

So if you can’t communicate that, how are you supposed to get help?

Goal setting can be challenging and speaking to someone with experience can help improve the communication process.

You have to communicate and be open about learning new things and in our case it’s learning how to eat.

What is one thing you have a hard time with?

Look forward to seeing you at the gym

When you think no one is paying attention is when they are paying attention the most.

My client started his fat loss journey and in the beginning it was tough. He kept at it and as he kept losing weight and dropping body fat his family got curious.

Now, his son and wife are on the healthy eating train.

He’s busy working 12 plus hours a day so knowing exactly what to eat makes his day smooth.

At first people are skeptical but they notice the progress and start asking questions.

Your actions are the difference maker when it comes to goal achievement.

Work for it. I don’t know anyone who regrets putting in effort to achieve the goals they wanted to. People only regret the things they didn’t do.

Don’t be that person that says I’ll start working out when xyz happens. Just start

I CANT Do it because _________ .

A while back I spoke with someone who said they couldn’t start working out because they had open heart surgery.

I thought it was recent but turns out it was 2 years ago.

They proceed to tell me all the details about the process.

The one thing they didn’t realize is that I had the same procedure done about two months after his surgery.

We both were in our 30s but I already had my first powerlifting meet back after my surgery and a couple weeks ago I competed in my second one.

I started from the beginning and worked my way back up to almost my previous bests before surgery.

The point of this story is that we are in control of how we respond to each situation. You will talk yourself out of something you “want” to do or need to do.

Most people talk themselves into things that provide immediate gratification and wonder what it doesn’t work out and play for the long haul.

I want to compete as long as I can. Working towards something and getting a little better every time gives me hope that I can succeed. Powerlifting is more than weights for me and it could be for you too.

That is all goodnight

Check out our latest Youtube video. If you are new to training, this is for you.

https://youtu.be/CeyRMz8Px58?si=P15hbiyRbTEiGK4Q

How To Complete The Perfect Upper Body Beginner Workout For More Gains! So you're eager to start lifting weights, but the wealth of information online can be overwhelming. By choosing to watch this video, you've made a crucial de...

Don't forget to drop by this Saturday at 10am

Losing weight while on vacation

I have had my fair share of tough times while on vacation while trying to lose weight. You say, eff it and eat what you want, and then don't come back from that.

How can you stop yourself from losing all your progress when on vacation?

Here is how my wife and I stay successful during weight loss phases while on vacation

1). We focus on protein. Protein is the most difficult macro to eat while on vacation. Why? Because you want to revert to your old habits and eat those tasty foods with low-moderate protein, high carb, and high fat. So, choosing higher protein meals can help you hit your protein goal and keep hunger at bay.

2). Pick activities that keep you active. We love outdoor activities such as hiking and getting our daily steps in. My step count increases while I'm out of town. We also get our workouts in to keep our routine as normal as possible.

3). Eat foods you want, but moderate your portions. An excellent way to do this is to share with your significant other. We do this on our more extended vacations, which are filled with food.

4). If all else fails, stick to your calorie count. Don't worry about protein, carbs, or fats, but be mindful of how many calories you eat. Calorie days can be a life-saver in your journey.

Now, if you don't have a timeline set, enjoy yourself and return to the grind when you return. I tend to avoid this strategy for any of my clients who have not developed the skills to return to their routine when they return.

Let me know in the comments if this is helpful.

USPA’s Gods of Iron 2024

Had some fun yesterday competing. As always the meet ran smooth and Bobby and Meg put on the best meets. Thanks to Kodiak Strength for us.

Don't eat that while you are dieting!

Have you heard that before? I bet you have.

Food isn't necessarily good or bad; in most instances, it's "bad" because of the amount consumed—or should I say overconsumed?

Eating in excess repeatedly leads to weight gain, and obesity comes with a lot of risk factors for your health.

If you learn these few concepts, it will take you far in your weight loss efforts.

1) Calories- Monitor how much you eat.
2) Macros- Referred to as Protein, Carbs, and Fats.
3) Eat plenty of fiber
4) Add Resistance training to your program. 2-3x per week will do wonders if you are not strength training already.

How does eating what you want sound when you’re trying to lose weight?

Do you have to count your calories to lose weight?

The answer is no, but it depends on the person.

You can lose weight by substituting the foods you currently include in your nutrition.

When I started my first diet, I didn't count calories, and I lost 88 pounds in a year.

So what did I do?

1) I switched from 3 large meals to 5 smaller meals
2) I replaced fast food with grilled options
3) I replaced sodas with diet alternatives
4) I continued my regular exercise program.

You should notice weight loss with the following strategies, but here are common problems that I have seen when trying to eat healthier.

1) Frequent meals mean you can eat more calories per day if not portioned appropriately.
2) The healthier options are overeaten
3) Exercise is overdone, causing you to binge
4) Too many restrictions cause more binging.

Calorie counting helps visualize the amount of food consumed.

Have you said this before?

-"I rarely eat."
-"I don't overeat."
-"I hardly eat."
-"I only eat once a day."
-"I don't eat bad at all."

Those statements need to provide more information on what you are doing wrong. By evaluating your current habits, you can make changes to help you get the results you want.

Are you tired of not losing the weight you want?

Do you want to use the best fat-loss method?

I help people lose fat and gain strength and confidence in life without crazy hours in the gym.

Click below to take the next step.

https://link.trm-engine.com/widget/form/5qGE1y8mXLFtXr9XARXf

Remember, if you are looking for a successful outcome for your health and fitness goals, you can not keep doing what you have done in the past that did not give you long-term results.

Would you agree?

Send a message to learn more

🌟 Unlock Your Best Self with ABT🌟

While Acceptance Behavioral Therapy (ABT) acknowledges that core, objective diet strategies are essential, more than they may be needed to tackle internal drivers like hedonic thinking and emotions that often arise during weight control attempts.

🔑 Here are 3 tips to help you stay on track:

1️⃣ Mindful Eating: Pay attention to your hunger cues and eat slowly to savor every bite.

2️⃣ Emotional Awareness: Recognize emotional triggers that lead to overeating and find healthy alternatives to cope.

3️⃣ Balanced Approach: Combine structured diet plans with strategies to manage cravings and emotional eating.

Your journey to a healthier you starts with understanding and addressing these internal drivers. Let's do this together! Comment BEST SELF to take the next step.💪✨

We try to keep things simple so you can apply our tips to your training.

Does this help you?

❗️ This could be the reason you are not losing weight❗️

Earlier last week, I asked about how you would track the calories of the 🍎

Most people choose to track the apple as a medium apple, and calories range from 70-100 calories, while large apples range from 120-140 calories.

The reason for ranges is because of the use of small, medium, and large descriptive terms. You will notice an inclusion of apple diameter if you track your calories.

What is the big deal with this anyway?

The difference in calories is small, 40-50 calories.

The apple on the left weighs 288g, approximately 150 calories. The problem is that when you apply this relaxed type of tracking to all your meals.

50 calories here, 100 calories there, and before you know it, you are out of the calorie deficit needed to lose weight.

Now, you don’t know why your process isn’t working, and it’s even more frustrating because it’s “healthy” food.

Does this make sense?

Drop your questions below ⬇️ 👇

Would you like a free 3 day powerlifting program?

I’ll create an easy to follow program for beginners IF so, who wants it?

🥩 The Carnivore Diet 🥩

Exploring Pros and Cons

Thinking about trying the carnivore diet? Here are some things to consider:

Benefits:
1️⃣ Weight Loss: Many followers of the carnivore diet report rapid weight loss due to the elimination of processed foods and carbohydrates.

2️⃣ Simplicity: It's straightforward! You eat meat, fish, and animal products, making meal planning easy.

3️⃣ Potential Health Improvements: Some individuals experience improvements in digestion, energy levels, and mental clarity.

Drawbacks:
1️⃣ Nutrient Deficiencies: Cutting out entire food groups can lead to deficiencies in essential nutrients like fiber, vitamins, and minerals.

2️⃣ Sustainability: It can be challenging to maintain the diet long-term due to limited food variety and potential social restrictions.

3️⃣ Health Risks: Long-term adherence to a diet high in saturated fats and lacking in fiber may increase the risk of heart disease and other health issues.

Before diving into the carnivore lifestyle, consider these pros and cons carefully. Remember, everyone's body is different, so what works for one person may not work for another. If you are not sure of the best way to lose weight but are ready to take the next step, let's take that step together.

Click below to schedule your free consultation.

https://link.trm-engine.com/widget/form/5qGE1y8mXLFtXr9XARXf

Parents, do you want your child to become a powerhouse of strength, speed, and Confidence this summer?

🚀 The WTS Summer Strength Camp is here to make it happen in 8 weeks!

Here's what the WTS Summer Strength Camp is bringing to the table on Monday, Wednesday, and Fridays

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⚡ Speed & Coordination: Enhance quickness and agility to dominate any sport.

🛡️ Safety: Expert coaches ensure proper technique to keep injuries at bay.

🎯 Confidence: Empower your child with the mental toughness and self-belief to excel on and off the field.

Don't let your kid spend the summer on the couch. Transform their potential into unstoppable power!

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No, really, we are limiting spots for this camp. There is an ideal coach-to-student ratio to provide the best services; we will have at most 10 spots.

🚨 Act Now

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Let's make this summer unforgettable and set the foundation for a lifetime of success!

👊 WTS Summer Strength Camp Where Future Champions Are Made. 👊

Powerlifters performance drop in meet due to cut

Have you had a tough powerlifting meet because you did a crazy cutting protocol to make your weight class?

Most of us need proper cutting methods and refueling for the meet. If not this will make it difficult to hit the goals you trained so hard for.

Common things is to

-Eat nothing
-Do tons of cardio
-Sauna
-Hot Showers
-Spit in bottles
-Diuretics (over-the-counter and pharmaceuticals)
-Laxative

and so much more

Athletes have experienced improper weight cuts.

-Injuries
-Disqualifications in meets
-Hospitalization
-Severe Cramps
-Severe Dehydration

So what does a bad weight cut look like?

Depending on the time frame you have for weigh-ins, and this is for powerlifting, any sport with weight classes and weigh-in time frames can benefit from this information.

As little as 2% of your body weight can affect performance. This applies to weigh-ins on the same day or 2-hour. If you have a longer time frame, like 24 hours, the 2% would be easier to recover.

3-5% of body weight lost WILL affect performance; can experience cramps, poor blood flow, decreased cognitive performance, and just not feeling your best.

Rehydration is possible in 24 hours, but 36 hours or more may be needed in severe dehydration cases.

So let's look at an example.

Current Weight: 212lbs
Goal Weight: 198lbs
24 hour weigh-in

How much weight would he drop and how much water would he lose? We could assume that the athlete would be dieting, but if he was going to implement a weight cut 1 week out he would have to lose 14lbs!

That's 7% of his body weight in one week. This is extreme for a 212lb lifter. It's possible to have a good performance meet day, but alot has to right to make it happen.

So what if you don't know what you are doing?

This is the tricky part. If you are not sure what to do and you are doing it on your own. I'd just move up weight class and just perform your best. Unless this is for a national event, setting records or something along those lines. However, I would get help if you choose to cut.

Cutting properly and refueling back up for the meet and during meet day is crucial for your best performance.

Drop a 🏋️ in the comments if you can relate.

Your training, should not consist of random daily workouts.

Congrats to these grads! 🎉
Fellow WTS trainer .0 and WTS member and Ram powerlifter

Congrats y’all and the next chapter will be awesome!

Strength Meets Purpose

It’s about aligning inner strength with meaningful goals, driving positive change, and achieving fulfillment. 💪

Strength Meets Purpose

It's about aligning inner strength with meaningful goals, driving positive change, and achieving fulfillment. 💪