A Step Above Fitness

Repetition. Y’all, guess how many times her food changed?? 3 times. In a year. That’s body recomp!

We went from zero structure to some structure (there was a 2 month trip in that year as well).

Restriction? None. Food stayed high. She trusted the process and stayed consistent. She didn’t complain when her body didn’t drop 19lbs in 2 months. She just continued to trust and follow the plan. A fat loss phase wasn’t needed. Metabolism= renewed!

I don’t share tons of progress pictures because I think it can leave negative connotations. Diet culture always has us eating less and comparing ourselves. This took A YEAR! A year of consistency (ok 10 months if we don’t include the trip)… it doesn’t happen over night.

I can promise you with any goal you set for yourself fitness related or not the process requires consistency. Having accountability doesn’t make you weak, it makes you smart and shows dedication to yourself.

Stuck behind the logic of “eat less do more” and having multiple coaches who gave him “calorie deficits and overly complex HIIT workouts” this man came to us desperate for answers because his body just “wasn’t working”…



We told him we had the solution, he was super skeptical after having at least 5+ other coaches tell him the same thing and he yielded zero results. But lucky for us (and him) he decided to take the leap and try one last time.



We increased his food, gave him and easy to follow program that worked with his busy schedule! In fact, it was so simple he wasn’t used to be done in the gym so quickly he frequently asked if he was doing enough.



Clearly he was! A new physique but more importantly a new mentality was formed. A less is more approach and some science! (Oh and some cake and cheese curds😂)



Your health is our only priority, we couldn’t be more proud of this man! 

If your desperate for an answer and done “trying everything else”, we have lots more stories like this one! DM us 🔥💪🏼for details on our training and nutrition and let’s talk about your goals!

High Reps? Or Low Reps? We’ll talk about both!

High Reps

High reps allow you to focus primarily on the muscles themselves (this can help develop mind to muscle connection and is great for beginners). High reps could be in the 8-12 range. Slowing down the movement, coupled with the amount of reps you do per set, you’re going to increase time under tension, which is a necessary stimulus for hypertrophy. Hypertrophy is when muscles grow!

What happens if you spend your time doing high reps? Quite simply, your body will adapt to your training in this rep range IF you continue it for extended periods of time. That is, if you're NOT implementing progressive overload. Progressive overload is when you're increasing the amount of stress (weight/tension/reps/frequency) on your muscles in your strength training routine. Bottom line, progressive overload is necessary for growth!

Low Reps

Low reps are considered to be anything between 1 rep to 6 reps. Low reps focuses on making your nervous system more efficient. If you switch from sets of 10 to sets of 3, you coerce your body to unfamiliar, shocking stressors, especially since low rep ranges encourage the use of much heavier weights. Every movement with low reps requires more “tightness” and a more intense focus. However, keep in mind training with only super low rep ranges (1-4) can lead to serious injury and needs to be implemented correctly and with perfect form. The reason for this is because it puts a lot of stress on the body; talk to a professional if you want to start incorporating low rep ranges into your program. Better yet, hire one if you’re unsure how to properly implement this.

So what do we choose? High or low reps?

Both actually. You need to spend dedicated periods of time in both the high-rep and low-rep ranges to maximize your development. High reps build muscle and connective tissue strength, and give your body relief from the grind of low-rep sets. Low rep sets build neuromuscular and CNS efficiency. They’re both necessary!

We made a page!!! YAY! This page is to share progress and provide information regarding fitness, nutrition, workouts, and healthy lifestyle! We are so so excited we have the opportunity to share with everyone!!!