How are you prepping to go into 2026? My recommendation for health goals is to get a good macro tracking food app and a solid workout tracker. I use macrofactor to track my food and weight loss progress.
MacroFactor will set your macros based on your goals. You log your weight and food intake, and it will adjust during weekly check-ins based on your progress. The food-tracking library is extensive, and you can easily add your own recipes to track your macros.
My favorite workout app is Hevy. There are free and paid versions. I manually input my daily workouts and track right in the app. Hevy lets you export your data to Excel if spreadsheets are your thing.
While the exercise database is pretty extensive, you can also enter custom exercises based on your available equipment or bodyweight. These two apps can set you up for success going into the new year. Let me know in the comments if you try these apps and what you think. If you use something else, let us know!!
As we head into the new year, many folks set goals. I myself do the same thing. One technique I use is to make a long list of short-term and long-term goals to work on throughout the next 12 months. I break my list down into personal growth, fitness, and life. Often, we try to hit 3 concerts a year, and we already have one booked for 2026. My fitness goals this year are to log over 140 workouts. 2025 saw a few lulls in my workouts, and I’m determined to exceed them in 2026. I’d also like to work towards completing weighted pull-ups again. It’s been many years since I’ve been able to do this, so I felt it was right to add to my goal list.
I’d also like to post more here. I think this year I’m going to post check-in blogs to evaluate where I am on my goal list and how my progress is going. I’d love to hear from you all. Comment on this post with a goal you have set for 2026, and if you’d like some accountability, subscribe to this blog, and we can crush our goals together in 2026.
If you are just starting in the gym, you may be wondering what exercises to do and how to do them? The following is a great starting point for a back and bicep workout.
Begin with Romanian deadlifts which is a great compound movement. Be sure to keep a slight bend to the knees and stop the bar path at shin level before rising on each rep.
Starting weight should be heavy enough that you struggle on the last 2-3 reps. You can have someone spot you for these last reps or cheat a little bit to bring your muscles to fatigue.
Many newbies in the gym will ask us what our favorite pre workout is. I’ve been training for almost twenty years and have tried almost every pre workout on the market. The below is my go to stack these days
I currently take 20mg of creatine pre workout. There are new studies showing solid results at 20mg dosages. The newest I’ve added is L-carnitine for some extra fat burning. Bucked Up makes great pre and this flavor grape is an absolute must. Comment on this post and let us know what your favorite pre or supplement is!
Chest day is a staple in any well-rounded training program. Whether you’re in the gym working on your bench press PR or training at home with minimal equipment, there are plenty of ways to build a strong, well-defined chest. In this post, we’ll cover bench press tips for the gym and alternative exercises for those training at home.
Mastering the Bench Press
The bench press is a fundamental chest-building exercise that targets the pectorals, triceps, and shoulders. To get the most out of your bench session, follow these tips:
1. Set Up for Success
• Grip Width: A shoulder-width or slightly wider grip maximizes pec activation while reducing strain on the shoulders.
• Feet Placement: Keep your feet flat on the ground to create a stable base and generate leg drive.
• Scapular Retraction: Pull your shoulder blades back and down to protect your shoulders and improve pressing power.
2. Execute Proper Form
• Lower the Bar with Control: Bring the bar down to your mid-chest in a slow, controlled motion.
• Elbow Positioning: Keep elbows at 45 degrees to prevent excessive strain on the shoulders.
• Drive Through Your Feet: Use leg drive to generate more power on the press.
3. Use Progressive Overload
• Gradually increase weight or reps over time to stimulate muscle growth.
• Incorporate paused reps or tempo training (e.g., 3-second negatives) to challenge your muscles.
No Gym? No Problem! Chest Training at Home
If you don’t have access to a gym, you can still build an impressive chest with bodyweight and minimal equipment exercises.
1. Push-Ups (The Classic Chest Builder)
Push-ups are a versatile bodyweight alternative that can be modified for any fitness level:
• Standard Push-Ups: Works the entire chest.
• Wide-Grip Push-Ups: Targets the outer chest for a wider look.
• Diamond Push-Ups: Emphasizes the triceps and inner chest.
• Decline Push-Ups: Elevate your feet to hit the upper chest (similar to an incline bench press).
2. Dips (Using Chairs or Parallel Bars)
• Chest dips emphasize lower chest development and require a leaned-forward position to shift the focus from the triceps to the pecs.
• If you don’t have dip bars, use two sturdy chairs for a modified version.
3. Resistance Band Presses & Flys
• Use resistance bands to mimic bench pressing and fly movements.
• Anchor a band to a door, railing, or sturdy object and perform chest presses or flys for a deep stretch and contraction.
4. Floor Press with Dumbbells or Kettlebells
• If you have dumbbells or kettlebells, lie on the floor and perform floor presses to target the chest while protecting the shoulders.
The Proper Way to Deadlift: A Step-by-Step Guide for Strength and Safety
The deadlift is one of the most effective exercises for building total-body strength, particularly in the posterior chain (glutes, hamstrings, and lower back). However, poor form can lead to injury. In this guide, we’ll break down the proper deadlift technique and include AI-generated images to help you master the lift safely.
Why Deadlifts Matter
Deadlifts improve:
✅ Strength – Targets multiple muscle groups, making it a compound movement.
✅ Posture – Strengthens the core and lower back, reducing the risk of injury.
Since I last posted? A lot has happened since April 2023. The world seems to be returning to a more normal point, although there are plenty who disagree. In late 2022 I decided to go back to school to earn my PhD. Between school and working full time, I haven’t had much time for anything else these days. I did start a facebook group for those who have Veds who wants to take back their health. I also opened myself up to fitness clients and took on 2 this year. I’d like to get back into blogging and hoping this post creates the spark to do so. Let me know in the comments what you’d like to see/read. Want more diet info? Workout tips? General life guidance!! Let me know!
With all the internet information out there and tiktok influencers, is there really such a thing as good food versus bad food?
ABSOLUTELY
I am an advocate AGAINST the if it fits your macros trend. These folks tend to believe that calories in versus calories out is all there is about weightloss. They will let you believe that as long as you hit protein goals and eat within a set number of carbs and fats, you’ll be the picture of health. the problem is, most people see this as an opportunity to eat cake, ice cream, sugar, candies and chips as long as it fits those numbers. What these fitness influencers fail to tell you is what that food is doing to the INSIDE of your body.
the junk food on the right in the photo above is made with sugar, seed oils and all sorts of additives and addictive food ingredients. there’s a reason why these companies want you coming back for more. Ever wonder why you can’t eat one serving of chips or cookies? they are filled with addictive additives that keep you grabbing for the next chip. Read the link below on an article for seed oils and the harm they cause
When grocery shopping, stick to the outer aisles. the inner aisles contain all the cheap processed foods. instead stick to the produce, dairy and meat sections on the outskirts of the store. Do not be afraid of steak, chicken and wild caught fish. In our house we rotate steak, chicken thighs, fish and ground game meat. We buy all organic vegetables to reduce pesticides entering our body. Drink filtered water, not tap. I could go on but don’t want to make anyone reading this bored. if you’d like assistance with your diet and workouts, feel free to send me a message on instagram and i’d be happy to put together a plan for you.
Next week we will talk about intermittent fasting, why its beneficial and if keto truly works or if its just another fad diet. Thank for reading!
In 2020 my life took a turn. Back in 2013 and 2018 I tore both my carotid arteries which resulted in stents and my retirement from the Coast Guard. I asked the VA to run a genetic test to find a cause. The result was a diagnosis of Vascular Ehlers Danlos. this disorder produces faulty collagen. This results in arterial tears, and hollow organ tears. I needed to get a whole new team of doctors. I get scans annually. Followed by a genetics team. My workouts needed to be modified. No more lifting heavy, no more HIIT. I have to keep my blood pressure on the low end of normal.
If your curious about Vascular Ehlers Danlos, I encourage you to check out the VEDS Movement linked below
the direction of this blog will follow an altered lifestyle, workouts, along with future posts related to intermittent fasting and keto diet. Hope you stick around for the ride!
For many, the struggle is real with depression and the desire to be healthy and workout. How do you balance the two? This is something I am still working on. I have borderline personality disorder and bipolar. For about a year now I’ve been doing well. However, one of my therapists just told me she was leaving the clinic for another area of the VA. This was a bomb. I don’t do well when I have to change providers, let alone a therapist. It takes me months to open up to someone and if the vibe isn’t there, therapy is useless.
Because of this news, I haven’t trained in 3 days. I turned to alcohol for a couple days as my only coping method. I know this isn’t productive but I’m still trying to process the news. So, how do we move past it?
We start by just doing. My diet thankfully has stayed healthy as I don’t have junk food in my house, so that was a win. I need to put the alcohol down. I know when I drink I don’t feel like working out the next day. So we start by spreading out when we drink. If we can’t do that, we drink LESS than the day before.
Movement of any kind will help. Whether it’s a walk, a run, pacing your house. Just get up and move. Tomorrow my plan is to set my alarms for 7am. Get up, drink the pre workout and MOVE. Monday I have to work, and can’t allow this news to affect my daily routine. Whether I like it or not, she is leaving and I will have a new therapist in a few weeks. Unfortunately the uncertainty of not knowing who will take over it what bothers me a lot. Can I trust this person? Will they have as much compassion as my last therapist? This all remains to be seen. Until then, I can only do what I know how to do:
Walk the dogs. Get outside. Maintain a healthy diet. Lift weights.
Do you struggle with depression and the desire to be healthy? what works for you? let us know in the comments, we’d love to hear from you!
IgnoringLimits 