THL has been HUGE for me over the last year or so, I first met Stephen through work a couple years ago, he was always willing to share tips and advice with me no matter what my questions were, even though some I’m sure he’s heard time and time again from hundreds of people. I was 215lbs and puffy in the summer of 2023, exercising off and on, I’d always do good for 3-4 months then get lazy. Finally in October of 2023 I took the bull by the horns around my 30th birthday. Got on a meal plan by Stephen and lost over 30lbs in less than 6 months (minimal to almost no cardio too!). I started by doing my workouts on my own then got on one of his plans. I was the leanest and fittest I’d been in YEARS! And had the most muscle I’ve ever had. As a dad of 4 it’s hard to find the dedication to stay consistent with such a busy life with kids sports, work and everything in between. Then I got “busy” again, or just lazy and undisciplined over the summer (2024). I haven’t worked out consistently since June and I went from 182lbs to 190+. Now it’s December and finally back on the wagon. I’m down to 182lbs again just from eating better over a couple weeks. I got back in the gym the last couple weeks and ready to get back to where I was at the beginning of the year. I look at pictures from where I was and I feel guilty for not sticking with it better through the summer, but it’s extra motivation knowing what I can achieve and I’m ready to take that to even higher levels! Pic 1 (today) pic 2 (before and during my training with Stephen) pic 3 (before I got lazy this past summer)

Leg Day! 💪🏼🤙🏼 recovering from an ankle injury so machine work has been my best friend for getting some leg work in!

Just remember to enjoy the holiday! Having a good time and eating some delicious food isn't going to derail all your progress or tear down your training. Don't punish yourself the next day because you ate a little more than usual. Just jump right back on the plan tomorrow--once in a while, enjoying a social event and food off menu is just what you need. The trick is don't make it habit, but join in on those special occasions when they come around!

🤌🏼A simple and easy to follow guide to setting up a basic meal plan. -General food list in each macro type🗒️ -Where to calculate calories and general macro breakdown ratios🔢 -Meal count and examples🥣 -Simple guidelines and advice🗣️ -Short supplement list and implementation🍶

🏋🏼‍♀️What do these exercises all have in common? •Deadlifts (e.g., conventional, Romanian) •Glute Bridges and Hip Thrusts •Squats (e.g., back, front, Zercher) •Good Mornings •Hyperextension (e.g., regular, reverse) •Kettlebell Swings •Pull-ups or Lat Pulldowns •Loaded Bent Over Rows •Reverse Lunges •Hamstring Curls (machine or Nordic curls) ☝🏼They all support building a strong posterior chain. 🤔So what is the posterior chain and why does it matter in strength and performance? The posterior chain is the compilation of muscle groups on the back side of the body. They're primarily responsible for movements involving extension, stabilization, and power generation in many different movements. These muscles play a key role in athletic performance and overall functional movement. 💪🏼You can breakdown the posterior chain into these muscles: 1. Erector Spinae: Muscles along the spine that help with spinal extension and posture. 2. Gluteus Maximus, Medius, and Minimus: Muscles in the buttocks that are essential for hip extension, rotation, and stabilization. 3. Hamstrings: A group of muscles at the back of the thighs that assist in knee flexion and hip extension. 4. Calves (Gastrocnemius and Soleus): Muscles in the lower leg that help with ankle flexion and stability. 5. Latissimus Dorsi: Broad muscles in the back that assist in shoulder movement and spinal stabilization. 6. Trapezius and Rhomboids: Upper back muscles that help with scapular retraction and posture. 💯🍑Importance of the Posterior Chain: - Power and Strength: These muscles are critical for generating force. - Injury Prevention: A strong posterior chain helps protect against injuries by improving balance and stability, particularly in the lower back and knees. - Posture and Mobility: These muscles play a significant role in maintaining upright posture and proper spinal alignment. - Everyday Movements: Activities like bending, lifting, standing, and moving through space rely heavily on these muscles.