If you’re dealing with a tight lower back, give these moves a try.

In this Learning Lab, we break down how to train your chest safely, effectively, and without wrecking your shoulders — whether you’re doing push-ups at home or dumbbell presses in the gym. This session focuses on mastering hand and elbow placement, understanding what not to do, and learning how to scale intensity up or down depending on your level. It’s not about bodybuilding or chasing max weights — it’s about building strong, functional chest muscles while keeping your shoulders healthy. 🔑 What You’ll Learn ✅ The biggest hand and elbow placement mistakes that cause shoulder pain ✅ How to find the sweet spot between safety and activation (45°–60° angle) ✅ How to scale push-ups from beginner to advanced (incline → flat → decline) ✅ Proper dumbbell press setup, grip variations, and bench angles ✅ How to perform a safe and effective dumbbell fly ✅ How to press for your chest — not your shoulders 📘 Key Takeaways - High elbows = shoulder danger zone 🚫 - Elbows tight = safest for shoulders ✅ but more triceps work - 45°–60° elbow angle = the “Goldilocks zone” 🟢 - Hands slightly wider than shoulders; press inward toward midline - Flat bench = mid-chest focus - Incline bench (30°–45°) = upper chest focus - Grip the ground or dumbbells actively — don’t just go through the motions 📄 Download the Chest Training Basics Companion Guide HERE

We’re three days into the Fall Reset Challenge, and you’ve already built momentum with more balanced plates and mindful choices. Some of you are nailing your fiber goals: you’re getting those fruits, veggies, and whole grains in daily. Keep it up. For others, it’s clear this is still a work-in-progress...maybe you’re getting some fruit or a few veggies, but not enough to really move the needle. That’s okay as today is about learning how to make it easier. Fiber is key for staying full, controlling calories, supporting digestion, and keeping your energy steady all day. Most people fall short simply because they don’t have easy “go-to” foods, so here are a few options to help you build your plate: 🍎 Fruits: - Raspberries (8 g per cup) - Pears (6 g per medium) - Apples (4 g per medium) - Bananas (3 g per medium) - Oranges (3 g per medium) 🥕 Vegetables: - Broccoli (5 g per cup) - Brussels sprouts (4 g per cup) - Carrots (3 g per cup) - Sweet potatoes (4 g per medium) - Cauliflower (3 g per cup) 🫘 Beans & Legumes: - Lentils (15 g per cup cooked) - Black beans (15 g per cup cooked) - Chickpeas (12 g per cup cooked) - Kidney beans (11 g per cup cooked) - Edamame (8 g per cup shelled) 🌾 Whole Grains: - Oats (4 g per ½ cup dry) - Quinoa (5 g per cup cooked) - Brown rice (3 g per cup cooked) - Whole-grain bread (2–3 g per slice) - Barley (6 g per cup cooked) 🥜 Nuts & Seeds: - Chia seeds (10 g per oz) - Flax seeds (8 g per oz) - Almonds (4 g per oz) - Pistachios (3 g per oz) - Pumpkin seeds (2 g per oz) Drop your: 📸 Meal photo(s) — make sure at least one includes a solid fiber source from the lists above. 👣 Step count (8 K weekday / 5 K weekend floor) 📝 Reflection: Which of these fiber sources could you realistically add into your meals this week — and how will you do it?

Welcome to the start of our new 4-week challenge: The Fall Reset — Movement, Mobility, and Momentum. We’re kicking things off with a Nutrition Focus this week. The goal is simple: build awareness, consistency, and balance in what’s on your plate. We’re bringing the same energy from the last challenge, but now we’re adding a stronger focus on fiber intake and continuing the habits that worked for you last month. Remember: this challenge isn’t about perfection. It’s about keeping a steady rhythm, which means hitting your steps, making smart food choices, and giving your body what it needs to perform its best. ✅ Today’s Check-In Drop your: 📸 Meal photo (aim for at least one balanced meal that includes a good source of fiber) 👣 Step count goal for the day (minimum 8K weekdays / 5K weekend floor) 📝 Reflection: What’s one habit or focus from last month’s challenge that you plan to carry into this one?

In this week’s Learning Lab, we broke down the fundamentals of training your back using just dumbbells, a bench, and a few resistance bands. Most people love training what they can see in the mirror, but your back is just as important. It’s the second largest muscle group in the body and plays a huge role in posture, shoulder health, and overall strength. When you train your back the right way, you’ll: ✅ Improve posture and reduce shoulder or lower-back pain ✅ Build muscle that supports faster metabolism ✅ Create balance between your front and back muscles ✅ Look stronger and more athletic from every angle In this session, we covered: - The difference between horizontal pulls (rows) and vertical pulls (pulldowns) - How to keep your shoulders down and activate your lats properly - Why pulling with your elbows instead of your hands changes everything - How your elbow angle and grip width control what part of the back you hit - Foundational moves with dumbbells, bands, and the bench to train the entire back 🗂️ Resource: Get your Back Workout HERE