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Who else loves to lift a heavy ass rock??

#strongman #strengthandconditioning #gymmotivation #fitness #gym

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1. Sleep — Aim for 7–9 hours/night. Consistent,high-quality sleep is probably the single most important recovery habit.

2. Enough protein — A good target for people training regularly is around 1.6–2.2 g/kg of body weight per day, spread across several meals.

3. Enough total calories — If you’re constantly under-eating, recovery, strength, and muscle growth can suffer. This is especially important during hard training.

4. Carbohydrates — They replenish muscle glycogen and help you perform and recover from hard workouts. Don’t unnecessarily fear carbs if you’re training hard.

5. Hydration + electrolytes — Drink enough that your urine is generally pale yellow. If you sweat heavily, especially for long sessions, replacing sodium and other electrolytes can help.

6. Rest between hard sessions — You don’t necessarily need complete rest every day, but give heavily trained muscles enough time to recover. Alternating muscle groups or using lighter sessions can help.

7. Manage training volume — More isn’t always better. Progressive training with occasional easier periods generally beats going all-out every workout.

8. Light movement — Walking, easy cycling, or gentle mobility work can help you stayloose without adding significant fatigue.

9. Limit things that impair recovery — Heavy alcohol consumption, chronic sleep deprivation, and repeatedly training through significant pain can all work against you.

10. Supplements are secondary — Creatine monohydrate is one of the better-supported options: most other supplements are far less important than sleep, nutrition, and programming.

If you only focus on five things: sleep → protein → enough calories/carbs → hydration→ sensible training/rest.

#strongman #nutrition #recovery #fitness #gym

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📅 SAVE THE DATE!
Thursday, October 8th | 5–7 PM

K’s athletes & parents — come hang out with us at Supplement Superstore! 💪

Learn more about:
🥤 Which supplements are right for YOUR goals
🍎 Nutrition strategies from nutrition coaches
🏋️ Training & performance tips
💰 10% OFF your purchase
🎁 Plus, you might even WIN a prize!

Whether you're looking to improve performance, recovery, strength, or overall health, come ask questions and learn from the experts!

📍 Supplement Superstore
⏰ 5–7 PM | October 8th

We’ll see you there! 👊

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The knee is better but the physique is getting even better.

Excited to bulk up to the 220 class for upcoming comp. Lots of room to grow!

Just a strongman trying to flex, not a bodybuilder so don’t hate on the posing

#dadlife #dadstrength #dadswholift #fitness #reels

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@otfbloomington outdoor workout at @keggrovebrewco was a success! Shout out to all who showed up! Way to crush!#s2faction #otf

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My first challenge and first time into the prep world. This week new a great test for getting on stage one day. This get real starting 9/8/26!

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Switching it up this week 🏓

No burpees. No barbells. Just some good competition, good people, and an excuse to get moving before most people are awake.

Pickleball Friday 🎾
📍 Rollingbrook Park
⏰ 6:30 AM

Come ready to move, compete, talk a little trash, and have some fun.

BUILT • NOT • BORN

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Keep doing things

#triathlon #swim #bike #runner #athlete

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VALLEY OF DEATH ☠️

Getting down is the easy part.

15 minutes to descend.
3 minutes to recover.
Then we climb.

The second half is Last Man Standing. Every minute the work gets harder until there’s only one left.

📍 Clearwater Park
⏰ Friday, 7AM

No equipment. No excuses. Bring a friend and come ready to work.

Workouts are scalable!!

BUILT. NOT. BORN.

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Come join the movement!!!

Every Friday at 7AM location varies

Put yourself in a group of motivated people pushing themselves out of their comfort zones! All workouts are scalable yet challenging!

Hope to see yall there!😤

BUILT•NOT•BORN

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Heat Block, final flush, then race tomorrow #triathlon #cycling #swimming #recovery #icebath saun

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This week, we’re keeping it simple. Simple doesn’t mean easy. 🔴🔵

CINDY

20 Minute AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats

No complicated movements. No hiding. Just you, the clock, and how long you’re willing to keep moving.

Friday | 7AM | Crunch Fitness

Come set a score. We’ll see who can hang for 20. 👀

BUILT NOT BORN.

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