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@nizza.mart

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The first chapter of our relationship started with him giving a 20 year old kid another chance after he fucked up on his first day.

I went from working for him to training alongside him, helping build his gyms, and eventually going off to build something of my own.

So much has changed since then.

Lauren.
Tribe Strength.
Melo.
Remi.

I’ve spent years growing my coaching business and creating a life around the work I love.

Now, over a decade later, we’ve reconnected at completely different stages of our lives. He’s preparing to become a father himself, and he’s found another way to make an enormous difference in mine.

Except this time, it’s not just me who benefits.

It’s my family, my coaching, and something I’ve been working toward for years. This chapter starts with him giving that same kid far more than I ever would have felt comfortable asking for @hormozi

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The longer you train, the easier it is to find another exercise or another way to make something more challenging.

The harder part is knowing when you actually need to change something, and when you just need to keep practicing what’s already working.

💦 @nizza.mart

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People pay me to resolve specific issues, to help them solve real problems, structuring their training around real responsibilities, and developing a more layered understanding of movement in the process.

The reason I can use all of those methods is because I view them through the same lens.

💦 Strength.
💦 Suppleness.
💦 Speed.
💦 Stamina.

This is all skill acquisition.

We can obviously separate them into distinct qualities for the sake of conversation, but to me, they’re different expressions of the same system.

The same nervous system (with the same connective tissues, the same body learning how to coordinate tension and express force).

That’s why I don’t think of mobility as just stretching, and I don’t think of strength as just lifting weights. Both are opportunities to improve how the body manages tension, pressure, leverage, and force output.

When I watch how someone moves, I’m paying attention to the same underlying questions:

💭 Can they create tension where they need it?
💭 Can they release tension where they don’t?
💭 Can they manage their center of mass?
💭 Can they transfer force efficiently?
💭 Can they coordinate local movement without losing global organization?

The exercises might change but the principles don’t (that’s the framework I want to begin sharing more openly).

Not just what to do, but the lens through which I evaluate movement, build out programs, and help clients understand why a specific prescription exists in the first place.

Because once you understand the principles, every exercise starts making a lot more sense.

This is the Middle Ground @bebofeels

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A typical drop lunge teaches the front leg to act like a spring and a brake at the same time.

Performing a drop lunge from a deficit plate increases the range of motion, changing the angle of the front ankle, knee, and hip, giving the body more space to drop into. By stepping forward off of a bumper plate (or short platform), the body has to absorb force, coordinate tension, and redirect power from a deeper, more lengthened position.

When I’m progressing someone through plyometric work, I’m paying attention to a few key variables:

Depth.
Range of motion.
Contact quality.
Balance and rhythm.
How confidently they can receive and redirect force.
Which joints are being biased most.
Where they lose position.
Where they rush.
Where they over-brace (restricting movement).
Where they collapse, leak, or avoid exerting force.

A standard drop lunge may be the entry point, but after a few weeks (or maybe even months) of exposure, we may begin dropping off of a bumper plate to shift the positional demand and expose different limitations.

Every variable changes the conversation.

Every variation provides feedback (and that feedback tells us what the next most appropriate progression is).

That’s the part I care about most.

This is the Middle Ground @bebofeels

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Techno was born in Detroit and we rejoiced at Movement🖤

Chicken on the stick is unforgettable

테크노의 근원지 디트로이트에서 열린 테크노 페스티벌 무브먼트를 가다ㅏㅏ

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Detroit, Detroit, Detroit. I’ve said it before, and I’ll say it again—you have my heart.

Techno has been a huge part of my healing journey. I remember blasting @saralandrydj in my car and singing (screaming) for weeks after my divorce, carrying so much anger and pain. There’s something powerful about techno—the melodies, bass, kicks, energy, and tempo create space to process emotions that words often can’t.

Just as important as the music is the community. Detroit’s underground techno scene represents culture, history, and a safe space for everyone.

As an OG raver, it was incredible to see PLUR (Peace, Love, Unity, Respect) alive and thriving. I danced alongside resilient, loving, freedom-seeking people from all walks of life—people who refuse to let adversity stop them from expressing themselves, embracing who they are, and showing love to others.

Detroit has endured its share of challenges, but being there reminded me that better days are always possible when people care. And this city is full of people who care.

Stay blessed, Detroit. Until next time. ❤️‍🔥❤️‍🔥❤️‍🔥

#DetroitTechno #MovementFestival #TechnoCommunity #PLUR #HealingJourney

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DETROIT DUMP 🖤 WELCOME TO TECHNO CITY

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Detroit! What took us so long!? Glad we’ve finally met, talk again soon 🖤

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Your movement practice (training) should be a system of expression for what (or who) you want to become.

People love focusing on specific exercises, but the programming and implementation is what leverages adaptations the most.

Are you allowing enough time for adequate recovery?

Are you progressing intensity and volume intelligently?

Whether that entails fat loss, muscle gain, refining a skill or learning how to play a sport, adaptation has an order.

You need a certain level of endurance to build strength and you can’t be powerful until you’re strong.

It is important to understand that if you push your focus on a higher order physical element (like sprint speed) without getting a more fundamental quality (like joint health in your knees, hips, and ankles) to an adequate baseline you will lessen the overall results of your efforts, and decrease the longevity of both the results you achieve and the time you can spend training to acquire those gains (because energy and health will begin to decline, eventually).

You’ll pay a price for not maintaining basic health factors first before committing to develop more muscle and/or strength.

This hierarchy IS NOT to say you aren’t allowed to train upper elements before maximizing lower elements, but IT IS to say that lower elements should not be ignored while trying to specialize in upper elements.

Foundational health (improving your baselines) is a training goal/factor at all times.

❤️‍🔥 @bebofeels

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January.
Dumps like a truck.

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❤️ OFFICIALLY LOVE BUG MONTH! ❤️

February, we are stacked with back to back pops up!

Come grab a photo with your main squeeze, your partner in crime or honoring a moment of self love. We accept all loving energies, in all forms! See you all out there 💌✨

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This past year, especially over the summer, during my season of rest and reset, I found myself often sitting in stillness, simply whispering, thank you, God. The words flowing out naturally, again and again.
Gratitude has filled my heart in ways I can’t quite describe….grateful for a healthy body that carries me even through its challenges, for an extremely loving and patient husband who cares for me so deeply, and for the most incredible family and friends who are my tribe, my grounding force, my biggest supporters. I love you.

There’s truly so much to be thankful for that I can’t stop saying it. As I step into 34, I pray for more moments, more clarity, and more opportunities to live in that same spirit of gratitude.

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