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PLANNED PROGRESSION There’s nothing speci

PLANNED PROGRESSION

There’s nothing special about completing a singular "good" workout. You can look almost anywhere on the internet and find someone pumping their ~amaaazing~ workouts. Here's something to remember before diving into random programming… the "perfect workout" isn’t perfect for everyone and even if it was it would only be perfect once.

Due to the human body's ability to adapt when a given stimulus is presented, our physiology changes. What this means is that when you do that perfect workout your body makes adjustments to be more efficient for the next time that stimulus comes around. For the next workout to be optimal we must make changes in order to stay within an effective stimulus range.

Proper training builds on itself in a consecutive fashion. This is also why we’re against completely randomized workouts. Just because a workout is different and difficult doesn't mean it was effective towards your goals. This leads many who program this way to just try to find ways to make their workouts harder and different without ever taking into account how it will affect future workouts. Good training stimulates adaptation but isn't so disruptive that it alters future planned workouts.

At Salvation we plan workouts that begin just beneath YOUR current capabilities and progress you into higher and higher capabilities. If you’re interested in seeing real progress then schedule an appointment for a free consultation and one of our coaches will explain what 12 months of training will look like for you... not what the "WOD" is.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

MASTERY In his book Peak, Anders Eric

MASTERY

In his book Peak, Anders Ericsson explains mental representations as "a mental structure that corresponds to an object, an idea, a collection of information, or anything else, concrete or abstract, that the brain is thinking about." He states that what sets expert performers apart from everyone else is the quality and the quantity of their mental representations.

When you attempt a task or skill, or in our case a movement in the gym, there’s always a mental representation of what that movement should look and feel like before it’s actually performed. Then you perform a repetition trying to match that standard in your head. We do this over and over inching closer and closer to the model in our heads but what happens is as we improve so does our mental representation. The best in the world simply have better mental representations of their task than the rest of us. But there’s another aspect to what the best in the world have that many aren’t willing to do and that’s hold the space between their mental standard and their actualized performance.

Even though the best in the world have higher quality mental representations of a task, what really sets them apart is their ability to be interested in the gap where they fell short. Michael Jordan made nearly half of his shots during his career but those shots aren't the ones that made him great.. it was the ones he missed.

The key takeaway here is if you want to improve forever and be fulfilled with your journey then you need to be interested in where you fall short and where you can get better. Positive reinforcement is good for the ego and self esteem but it doesn’t move the needle on performance. Be curious about your dissatisfaction and use it as a positive force.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

Hopefully anyone reading this has aspirations of a

Hopefully anyone reading this has aspirations of actually improving some aspect of their fitness. If not, then this post won’t serve you.. continue getting sweaty without a cause

For everyone else, regardless of the gains that we seek whether they be body composition, strength, and/or conditioning we have to understand what’s required to see the progress we're going after.

Recovery is a term that gets thrown around a lot in the fitness world. Most people grasp the concept that training should be fatiguing to some extent. When this fatigue presents itself we have a decline in performance. All recovery is, is a return to baseline for your body's systems which results in restoration of a desired fitness trait. This doesn’t mean we get gains from recovery though, for that we’ll need adaptation

Adaptation is the actual improvement of your body’s systems for the purpose of your desired fitness expression. This is above baseline metrics that are a result of the overloading training.

It's important to note that you can have recovery without adaptation. This is the case where someone is training but never sees results. SOUND FAMILIAR? This is because of two things. They either don't train hard enough (or specifically enough) to challenge their system to force an adaption or they train too much and/or too hard which requires their body to dump all its resources into recovery with none left over for adaptation. This is the person who trains 6/7 days/week & brags about how much they train yet they never seem to be improving.. ya, we all know that person

So, what this means is, there IS a happy spot for everyone. Yep thats right, each individual has a different zone for training that presents just enough training to give them adaptation but not enough to require prolonged recovery. This is why we believe in INDIVIDUALIZED FITNESS. No group program will ever match you perfectly for adaptation for extended periods of time.

Don’t be a sucker who thinks they’re getting better just because they’re getting tired.. & don't lie to yourself saying you're getting better when you've been doing the same thing for months or even years. You deserve better than that.

SUCCESS AND ACHIEVEMENT How you define suc

SUCCESS AND ACHIEVEMENT

How you define success and achievement matter when you’re striving towards your goals. At Salvation, we see those as mutually exclusive terms. Success should be your own personal standard. How well did you adhere to the values and processes that you laid out in order to give yourself the best possible outcome? This is why things like discipline, habits, and routines are pivotal to bringing about a fulfillment when en route to your goals.

Ultimately, success has to do with an internal locus of control whereas achievement lies in an external locus of control. You can want something really badly but that doesn't mean you have control over whether or not that goal is achieved or not. What you do have control over is what you do on a daily/hourly basis to give yourself the best possible outcome. You don’t control setbacks, only how you respond to those setbacks. If you stay true to this principle then you can live with the fact that you did everything in your power regardless of the outcome. You’re not a victim to the outside circumstances.

If you want to be a high performer then remember this... “the highest performing individuals do not accept in victory that which they would not accept in defeat." What this means is that if you achieve something by chance or a stroke of good luck in spite of a poor process then you must reject that achievement. You didn’t own it and if you can't own it in victory then you can't play the victim when luck does not fall your way.

You can be successful without achievement and you can attain achievement without being successful. If you can begin to understand this then you can begin to understand true high performance.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTop

📸: @paytonandersonphotography

Stronger kids do better chores 💪💀 #Sa

Stronger kids do better chores 💪💀

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

WHAT EXERCISES SHOULD YOU DO? Exercis

WHAT EXERCISES SHOULD YOU DO?

Exercise selection can be pretty daunting. There are so many different types of exercises along with different implements such as barbells, dumbbells, and kettlebells that it can end up giving many people a paralysis by analysis.

When it comes to exercise selection for a well rounded program that will provide structural balance, we want to first look at fundamental movement patterns. That is squatting, hip hinging, pulling, pushing, and trunk work. From there we can get into sub categories of single leg squat and hinge movements as well as single arm push and pulls. For trunk work, we want to work all angles such as flexion/extension, rotation and lateral flexion/extension. If we’re hitting these fundamental patterns and working to create balance between them then we’re moving in the right direction.

Your exercise pool should always come out of those fundamental movement patterns. Choosing specific exercises from there comes down to a variety of individual factors such as your current movement ability, your specific goals and your training age. This is why, once again, if you want to optimize your training you should be doing a program that is customized for you!

Doing random exercises with no progression plan built in will lead to a random destination. Don’t leave it to chance. At Salvation we train to get results by design... not by coincidence 💪💀

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

THE SALVATION MEMBER We have what we would

THE SALVATION MEMBER

We have what we would consider a unique client base inside of the fitness industry. While most of the fitness industry is filled with fast tracking fitness programs, unsustainable nutrition, and bandaid supplementation and recovery methods... the Salvation member chooses a different path.

The Salvation member is one who chooses to put their health and fitness as a top five priority for the rest of their life. Not for six weeks or until summer time or while it’s convenient.... for the rest of their life. How do we know this? Because they’ve come to us for a specific plan to implement in their lives that will bring them their highest fitness expression with sustained results and high vitality. Salvation members don't come to us asking for just another workout you can pull off of a shelf in order to get sweaty.

The Salvation member craves connection to their fitness program. They want to know that the work they’re putting in at the gym is going to lead to better performance and longevity outside of the gym. They don't want to be told to throw a barbell overhead or go all out on a conditioning workout without knowing why and how that connects to their specific goals.

The Salvation member works towards autonomy with their health and fitness but balances that with belonging to a culture of people who all are seeking their own highest fitness expression. They know that continued growth of an autonomous fitness culture is what will really make an impact on the health landscape.

If you want to prioritize your health and fitness for the long term, if you want to feel connected and purposeful with the training you do, if you want to want to feel what it’s like to find fitness autonomy and freedom, then you check all the boxes of a Salvation member. Don’t do another disconnected, unintentional workout ever again. You know there is a better path 💪💀

📸: @paytonandersonphotography

Lift heavy shit... then enjoy the weekend 💪💀

Lift heavy shit... then enjoy the weekend 💪💀

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

TRAINING RHYTHM A common pitfall in many tr

TRAINING RHYTHM

A common pitfall in many training programs is not having a proper rhythm or frequency to a particular stimulus that you’re trying to go after. For example, when asking the question of how many days a week should I be squatting, we must ask ourselves what are we trying to get out of our squatting exercises and then filter that through the stimulus - recover - adaption principle.

SRA (stimulus-recovery-adaptation) simply means that when you train, a stimulus is introduced which causes a homeostatic disruption through muscle damage, connective tissue stress, and neural fatigue among other factors. A recovery period must be taken to allow for damage to be repaired and fatigue to dissipate — during which we’ll develop an adaption to the stimulus AKA higher performance, more muscle development, etc.

The key thing here is depending on what we're training for, different stimuli have different SRA curves. For example, training for muscle size has a shorter SRA curve than training for maximum strength. Going back to our squatting example, someone looking for muscle development might squat 2-4 times a week whereas someone chasing maximum strength may only do 1-2 heavy squat sessions a week. This doesn't just go for strength either. Aerobic work can be performed more often than high intensity anaerobic work due to substrate depletion and neural fatigue.

This is why random implementation of training DOES NOT WORK if your goal is long term progress. You have to know how to organize your training so that one session lines up at the end of an SRA curve. Random implementation may get you sweaty but it’ll also probably get you hurt, burnt out, or just doing a lot of work for no results.

If you're interested in understanding what would be the optimal training rhythm for you based on your individual goals, then come talk to a coach and we’ll develop a plan to get you results for long term progress.

📸: @paytonandersonphotography

⬆️MENTAL STRESS = ⬇️FITNESS L

⬆️MENTAL STRESS = ⬇️FITNESS

Learning to cope with and mitigate mental stress is a big part of the basic lifestyle guidelines we put down at Salvation. Mental stress can wreak havoc on your metabolism, raise blood pressure, burst white blood cells, ruin your sex life, and if thats not enough, it could possibly damage your brain as well.

With the potential of all that going on it should be pretty clear that fitness isn't going to get much better unless we learn to deal with the stress we’re facing. After training, you have what's called a recovery trajectory which is the rate at which you bounce back from training and return to baseline or super compensate to higher performance levels. Any time you’re dealing with mental stress, your body shifts energy and resources away from recovery in order to handle the "perceived" threat. When this happens, the parasympathetic nervous system (the one that’s responsible for driving recovery) gets turned down. The end result of this pattern is that your recovery trajectory gets pushed downward. Meaning it’ll take longer to get back to baseline ...if you even do at all.

Life is stressful, especially if you’re goal oriented and have many responsibilities. So are we doomed to have decreased health and fitness? Absolutely not! First, we work on perspective. Having goals and responsibilities aren’t bad things. It means you’re going somewhere and you’re responsible for the improvement of something outside of yourself. This is a matter of get to vs have to perspective. You get to have responsibilities... you don't have to.

Second, is learning how to examine the contents of your consciousness. Your mind, not the external circumstances, determine the quality of your life. Learning how to observe thoughts but not be attached to them helps with unraveling the stress response that our bodies automatically respond with.

Don’t let mental stress bring down your health and fitness. Your mind is the basis of everything you experience and every contribution you make to yourself and others. Given this, it makes sense to train it to support your health and vitality... not kill it.

Friday nights at Salvation... We earn it 💪💀

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

AEROBIC TRAINING➡️MAXIMAL EXPRESSION OF POWER

AEROBIC TRAINING➡️MAXIMAL EXPRESSION OF POWER

There's a misconception in fitness that if you do aerobic training you’ll be sabotaging your ability to produce power. This is another fitness myth we'd like to stomp out. When organized properly and implemented with the proper modalities (that’s key🔑), aerobic training can actually enhance your capabilities of producing a maximal expression of power.

In its simplest form, aerobic training is just training that is sustainable and repeatable. For example, if you do 30 seconds work / 30 seconds rest for ten rounds on an assault bike and hit the same output every time then you’re predominately working the aerobic system. So how does building the aerobic system help us with power output? It comes down to recovery.

Recovery processes are driven by the aerobic system. If you wish to express something maximally with high power then you’ll need to train at or close to that level of power output. If you can do an interval and recover better/faster from it then you’ll be capable of performing more high quality work per session. On the flip side, if you can’t recover from the work in order to repeat the quality of the rep, then our session will have to be cut short.

The next concept comes down to the brain 🧠 think of it as the central governor. If you’re trying to do something really, really hard and your brain knows that you’ll not be able to recover from the work then it won’t let you push into that level of power output. But if you have the aerobic base adequate to recover from high intensity efforts then your brain will allow a deeper expression.

Don’t shy away from aerobic training. It sets the foundation for many other higher level fitness pursuits. If you'd like to develop on a proper progression towards your peak physical expression, then let one our coaches design a program specifically for you.

📸: @paytonandersonphotography

THE PURSUIT OF HAPPINESS Much has been sai

THE PURSUIT OF HAPPINESS

Much has been said and researched on the topic of happiness so we're not going to attempt to unfold such a highly complex topic. But, what we will do is state some truth. One of which is that even in the best of circumstances... happiness is elusive.

Much of human behavior has been engineered around the chasing of pleasures and the avoidance of pain. This hardwiring has served us in many profound ways. Yet even still, we can’t grasp happiness permanently. Our pleasures are fleeting and no one can completely avoid pain. So, what are we to do?

First, we must understand the truth from above. Don’t be blinded by the disappointment that comes after hitting a peak. Don’t be shocked when misfortune knocks at your door. Next, we have to train the mind. We have to observe our current states and if need be, redirect them to our long term aims. This takes paying attention in the moment and not getting sucked down with thoughts - whether they’re good or bad.

Some consider the avoidance of pleasure to be pain. But in reality, if you’re in pursuit of something purposeful, you’ll likely have to bump some pleasant experiences down the road a bit. This is why it’s the pursuit of happiness that’s the focus of our attention.

Play the long game... don't yoyo your happiness.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

You and your gym bestie walking into the gym on a

You and your gym bestie walking into the gym on a Friday like...

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

METABOLIC CONDITIONING Are you "METCON-ING

METABOLIC CONDITIONING

Are you "METCON-ING" correctly? METCON, short for metabolic conditioning is a training method that was born out of time sensitivity & fast track methods. When we refer to something being metabolic we’re suggesting that the training creates a change in metabolism or cellular processes in the body. Increased blood flow, heart rate, ventilatory rate, & thermoregulation are all examples of metabolic responses. When we refer to conditioning we’re referring to a learned experience & response to the training through repetition & practice.

How METCONs go wrong. Unfortunately many people see these workouts leaving people in a puddle on the ground and think "yup thats what I need to do." So let’s think about this for a second, if metabolic conditioning is the practice & learning of metabolic efficiency then what benefit would we get out of doing a workout that’s unsustainable? If you can’t hold the same work output for the duration of the work period then you’re doing unsustainable training therefore practicing unsustainable metabolic pathways 🙅

How to do them correctly? If you want to participate in metabolic conditioning workouts, we highly suggest starting with building an aerobic base with longer sustained efforts & progressing them into shorter more powerful ones. The overarching goal should be to condition yourself to be sustainable & repeatable at the desired power output. If you do this you’ll be able to train & progress over a long period of time in a way that helps vitality & longevity.

I don't know about you... but that sounds a lot better than just learning how to slam your head into a wall and then fall on your face when you're done 🤷

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

COMMUNITY + PERSONAL GOALS Many people are

COMMUNITY + PERSONAL GOALS

Many people are tricked by the idea of group exercise. And what we mean by group exercise is a bunch of people getting sweaty in the same room attempting to do the same workout without any alignment to that workout whatsoever. We believe that the idea of having a fitness community is a good one. Having a social structure to lean on and give you extra accountability in pursuit of your goals is healthy and mutually beneficial.

Unfortunately, there are a lot of people who lean too much on the community side of group training and they end up sacrificing their own fitness goals and autonomy in the process. We ask the question... why can't you have both?

Having a fitness community shouldn't mean giving up your personal goals. At Salvation, we offer individualized training programs to everyone in order to meet their unique demands and fitness expression. But, that doesn't mean you train solo. You train as a team alongside others who are on programs aligned to their goals and training status as well.

We have always believed in culture at Salvation. We’re all on our own paths to becoming better humans united through a shared ethos. If you feel like you’re currently doing training that isn’t aligned to your personal fitness journey yet still crave a culture that shares the values of personal growth and responsibility then you may like what we've got going on over here.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

Who wants to guess what’s going on in Mike’s h

Who wants to guess what’s going on in Mike’s head during the 10:00 assault bike assessment??

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

SHOULD YOU BE DOING OLYMPIC WEIGHTLIFTING?

SHOULD YOU BE DOING OLYMPIC WEIGHTLIFTING?

Olympic weightlifting is a sport in which the goal is to lift the highest total weight across two lifts, the clean & jerk and the snatch. These two lifts & their variations are highly complex exercises that have made their way into mainstream fitness over the past several years, so it's important to understand who should and more importantly who should not be doing them.

Strength is laid out on a continuum that goes from absolute strength on the left side to absolute speed on the right side. Olympic weightlifting is focused on strength-speed which falls towards the middle & involves lifting a moderate weight explosively. Sounds great right? Not so fast. We do not just jump into strength-speed activities. You have to progress to the right by laying a foundation of motor control & absolute strength.

Too many beginners to fitness are handed barbells & then asked to perform these movements. The problem lies with their inability to express this type of strength due to a lack of motor control & absolute strength. For motor control, at a minimum, you need to be able to perform a full range of motion barefoot overhead squat with no compensatory movement patterns. As a base of strength, you need to be able to do a front squat at bodyweight with a closed grip & perform 3 strict dips & strict pull ups.

On top of all that, once again we have to ask ourselves what is our intent with the training program. What demands am I training for? If you’re training to have good function, body composition & health, then it’s highly unlikely that you need to be prepared to lift a moderate weight with violent expression. If you’re training for sport or competition with these demands AND you have the prerequisite movement & strength requirements... then weightlifting could be appropriate.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted⁣ #SeeYouAtTheTop

📸: @paytonandersonphotography

HEALTH = LIFE SENTENCE We must stop looking

HEALTH = LIFE SENTENCE

We must stop looking at health and fitness as a short term fix. There are staggering numbers of people who have yoyo'd their way through fitness fad to nutrition fad to supplement hack over and over and over again. We have a saying that there is really only one way to do this thing right and that’s to look at health and fitness as a life sentence.

Everyday people are bombarded with marketing about how they can hack their health and performance. The question you should be asking yourself from these messages is, is this something that I can incorporate for sustained long term results? It might be that juice cleanse to reset your gut from terrible nutrition choices. There might be some jiggy recovery tactic that works you around your poor sleep. There are diet methods that will remove a whole macro nutrient in order to drop weight quickly… all of these methods are just bandaids. None of them come with long term implementation.

We have to examine our lifestyles and then dedicate it to a lifelong process, not a hack. You do not become strong by lifting weights one time. You do not become healthy from one day of healthy eating. You are what you repeatedly do as Aristotle has famously said.

Don’t be a hack.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

FRIDAY = RED SHIRT + GETTING AFTER IT Comm

FRIDAY = RED SHIRT + GETTING AFTER IT

Comment if you think Rusty didn’t get his toes to the bar 🤷‍♂️

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

EXTREME FITNESS IS NOT HEALTH Many cl

EXTREME FITNESS IS NOT HEALTH

Many clients who attend CrossFit gyms, bootcamps, or any other fill in the blank "functional training" center will be influenced to consider themselves athletes. We have a problem with the way this is defined and believe more clarification is needed for everyone who trains.

An athlete is someone who is training in a way that will bring them victory over their competitors when competition time rolls around. That’s the main priority. That means that winning and performance will take precedence over health and longevity. This becomes a problem when you’re a general health client who has multiple kids and a full time stressful job who joins a gym that convinces you to compete every single day.

Any fitness taken to the extreme is going to require sacrifice in many different forms. Whether it be an iron man who has poor strength, a CrossFit athlete with adrenal fatigue, or a powerlifter with bad hips & shoulders. Each one of these "athletes" could be extremely fit in their specific sporting environment but is probably lacking function for all the other areas of their life.

Training for athleticism has completely different intentions than training to be an athlete. Developing athleticism is simply training to be able to combine primal movement patterns to accomplish a task whether that be competition or not. Once aaaagain... we must know our intent when it comes to an exercise or training program. If you want to be healthy then stop competing at every training opportunity. If you’re training for competition then just understand the sacrifices that come along with that journey.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

TRAINING FOR STRESS RELIEF? We've heard man

TRAINING FOR STRESS RELIEF?

We've heard many times where people are looking to use fitness as a source of stress relief. With this intention in mind we have to be careful with the type of training we’re putting ourselves through. Unfortunately there are many people out there who are completely bogged down and stressed outside of the gym and their only answer is to go bathe themselves in more cortisol from a hard workout.

What many consider stress relief from a hard workout is really just stress hormones being pushed through your body. These hormones are released in order to get you through a stressful event. That in there lies the problem. If you’re burying yourself inside of fitness you’re not training to get better physically at all, you’re merely surviving day to day. On top of that, you’re only creating a dependent relationship with the stress response from the workout. This overtime can actually become a form of addiction very similar to an adrenaline junkie seeking their next thrill.

What’s the proper path? Be connected to your training in a way that leads to a larger and healthier life. Reflect and ask yourself why you’re doing the training that you're currently participating in. Fitness can most certainly make you feel better about yourself. It can most certainly be a bedrock habit for self care that supports your long term life goals, but it shouldn't be a place to dig yourself into a deeper hole in order to escape your day to day.

TRAIN TO THRIVE NOT JUST SURVIVE

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

Savage Kids album 💿 🎧 #SalvationSP #S

Savage Kids album 💿 🎧

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

HOW TO BURN BODY FAT The fitness industry w

HOW TO BURN BODY FAT

The fitness industry wants to sell you on the quick fixes. 6 week challenges with high intensity training that turn you into a puddle on the floor after every workout coupled with extreme caloric restriction. Will this help you burn body fat... yes... for a brief period of time... then it’ll burn everything else along with it like your organs, hormones, & your lean body tissue.

What doesn't get talked about with the fast track, high intensity programs is the poor lifestyle habits that come about. Examples of this would be extreme dieting through the week coupled with binge eating on the weekends. Or, a brief exposure to a fitness program that spits you out the other end broken & run down which forces you to take a break and start the whole yoyo process over again.

Here are some things to focus on for SUSTAINABLE body composition:
• Focus on building/maintaining muscle through resistance training
• Have good food hygiene (i.e. siting down to eat, chewing your food, breathing between bites)
• Sleep 7-9 hours uninterrupted at night
• Create as much of a low stress environment as possible
• Focus on NEAT (Non Exercise Activity Thermogenesis)

These are the non-sexy things that will produce sustainable body composition over time. It's really quite simple. Lift weights, don't eat like an asshole, sleep like you need to perform the next day (because you do), chill out often, & move your body when outside of the gym. Take the stairs, park at the back of the parking lot, go for a walk after lunch.

If you'd like to learn more about how to build & sustain the body composition thats right for you, schedule an appointment and let one of our professional coaches guide you in the process.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #OpexFitness #LookGoodMoveWell #PersonalizedFitness #SeeYouAtTheTop

📸 @paytonandersonphotography

MENTAL TRAINING ➡️ PHYSICAL STRENGTH Th

MENTAL TRAINING ➡️ PHYSICAL STRENGTH

The mind is an amazing tool when it comes to training the body. A recent study performed on a group of kickboxers who utilized self talk and visualization between strength training sets found that they were able to increase their strength in the gym along with decreasing stress markers through an increased testosterone to cortisol ratio. Therefore, purposefully adding self-talk and visualization training to your lifting may help you make faster strength gains without incurring additional recovery demands.

The amazing thing is this type of performance benefit is available to anyone. This isn't some bio hack to increase performance. There are plenty of people out there mindlessly checking their phones in between sets at the gym and they're leaving progress on the table.

Once again, one thing that we push with our clients is INTENT. We're not going to just get you sweaty for no reason. Capitalizing on the benefits of visualization and self talk need a level of intent in order to reap the rewards. Without intent, you'll probably end up like so many others in who are physically in the gym but their minds are elsewhere.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

FITNESS IS FREEDOM Use fitness to better y

FITNESS IS FREEDOM

Use fitness to better yourself in what matters most in YOUR LIFE

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

HOW MUCH SHOULD YOU TRAIN? The most

HOW MUCH SHOULD YOU TRAIN?

The most accurate answer to a broad exercise prescription question like the one above is... it depends. The multitude of factors that would go into answering a question like that means there’s no way to just have a blanket number of hours or number of sessions that everyone should be hitting. Yet another gigantic reason why we write INDIVIDUALIZED PROGRAMS for everyone.

Some factors that should be addressed when determining how much you should train are:
• Training age (how long have you been training intently)
• Intentions of the exercise program (sport, health, body composition)
• Lifestyle outside of the gym (sleep quality & overall stress levels)
• Nutrition & food hygiene

Without answering these questions we can’t effectively prescribe an appropriate volume of training. Someone who comes in with extremely high stressors outside the gym along with poor nutritional habits doesn't need five "metcons" sprinkled throughout their week.

What we come away with from the variables above is an actual number representation of effective volume ~that you can recover from~ given your exercise intentions and lifestyle. This could be a minimum effective volume for those who have hectic lives outside of the gym or it could be a maximum recoverable volume for those pursuing higher performance. Either way.... it depends.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

SEE YOU AT THE TOP 🏔 A couple weeks ago

SEE YOU AT THE TOP 🏔

A couple weeks ago we talked about longevity with all of our members. We went over all of the main factors that go into living a long and vital life including mental acuity, physical ability, and purpose. Out of that discussion came a goal of creating our own blue zone which is a high density of people who live large, vital lives into their 80s, 90s, and 100s. We talked about not just merely existing but rather being able to express fitness for as long as possible.

One of the examples of fitness expression was to be able to hike up a mountain in your 90s. Out of this goal came the saying "see you at the top" in reference to how our community is bought in to this goal of resisting entropy and creating enduring physical expression.

The ironic thing is, the goal isn't to just get to the top... it's to always be able to climb. Yes, this is how deep we take fitness. It's not just about your squat numbers or your 5k times. We dig that too… but we see training as a path to live a larger life. If that resonates with you then this might be your tribe. Want to join our blue zone? Then maybe we'll see you at the top.

#WeCallitABlackZoneTho

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

Yeah... we trust our training partners A LOT 💪💀

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit

📸: @paytonandersonphotography

IS HIGH INTENSITY WORTH IT? Look at the mar

IS HIGH INTENSITY WORTH IT?

Look at the marketing of most group training fitness programs and you’ll see that many of them use “high intensity" as the foundation of their program. Many do this without even understanding what high intensity really is from an energy system stand point but that’s beyond the purpose of this post.

If you’re jumping into a training program you have to question yourself on whether high intensity training is the correct method for your long term goals and function.

There are only a couple of reasons one should do a high intensity program:
1. To practice the response of high physiological stressors 
2. To cause a severe metabolic effect 
3. To serve as a booster for competitive aerobic events

Notice what’s not up there... to live long with high function. We have to understand this, regardless of your goals, nothing about high intensity is sustainable as a foundation for a lifetime of fitness. Can it be flirted with in a properly periodized program for the right person... sure. But there are a lot of variables there to consider. It has to be the right person, at the right time, for a brief period in their fitness program and for THE RIGHT REASON.

Still not sure? Come talk to a professional coach about a customized designed program the will give you what you want and need for a lifetime of physical expression.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit

📸: @paytonandersonphotography

THE BATTLE WITHIN Regardless of the particu

THE BATTLE WITHIN

Regardless of the particular task you may be attempting, whether it be a physical performance goal or a cognitive skill, the ultimate pathway to higher performance is focus.

Seems pretty self evident but it’s not so simple. Why? Because as performance stakes go higher, so do the stresses that get imposed in oder to have favorable outcomes. Stress is the ultimate distractor from performance.

This is what mental toughness really is, the ability to focus on what you can control and avoid the attempted influence of others or the environment. What this means is that when you’re under considerable amount of stress, you’re only truly competing against yourself and controlling your attention in relation to the task. You may be thinking that you’re going against an opponent or fighting the circumstances of the situation but in reality you are only using those things as feedback to respond with the best version of yourself. In the end, the only true battle is against YOURSELF 💪💀

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit

📸: @paytonandersonphotography

Squatting is bad for your knees 🤪

Squatting is bad for your knees 🤪

#FRIDAYFITNESSFAKENEWS 💥

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit

📸: @paytonandersonphotography

ACCUMULATION➡️INTENSIFICATION Physical

ACCUMULATION➡️INTENSIFICATION

Physical development should follow a specific process. We see too many people attempting intensity before setting the proper foundation and then progressing into higher forms of intense work.

What does this look like?

As one begins a journey into physical expression they should begin with accumulating a large body of work that stimulates the muscles and movement patterns with certain control measures. Far too often people are walking into gyms and being asked to maximally express a given exercise or series of exercises. An example would be a newbie going in to attempt a one rep maximum or "AMRAP" a particular workout. Can this person technically do this? Sure, but it’s not an actual expression of their maximum physical potential and in fact, it could potentially keep them from expressing higher outputs down the road.

There’s a difference between just doing something because you can and actually expressing it. Think about the person who signs up for a 5K run and ends up having to walk a majority of it vs the person who maintains an aerobic pace for the duration of the event. Both technically covered the distance but only one actually expressed their aerobic capabilities.

Don’t get caught up in fast tracking models of fitness. Get on a proper training program that will meet you where you are and progress you to where you need to be to ENJOY the physical expression you wish to do. If you're interested, we're here to help

💪💀

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit

📸: @paytonandersonphotography