FitSix Challenge: Week 7 — Recommit with IntentionIn Week 7 of the FitSix Challenge, revisit your “why,” make a bold new commitment, and lean into your strengths to carry momentum into the second half of the challenge.
Off-Season Training: How to Maintain Gains Year-RoundOff-season training isn’t about doing less—it’s about training smarter. Learn how to stay consistent, protect your progress, and build resilience between peak cycles.
FitSix Challenge: Week 6 — Energy Balance + Emotional AwarenessIn Week 6 of the FitSix Challenge, learn the basics of energy balance (calories in vs. calories out) while developing awareness of emotional eating patterns to build resilience and consistency.
Why Eating Too Few Calories Can Stall Fat Loss (and How to Do It Smarter)Eating too few calories can slow fat loss, reduce strength, and harm recovery. Learn how to create a smart calorie deficit that fuels performance and builds lean muscle.
Why Core Strength Drives Total-Body PerformanceCore strength is the foundation for every lift, skill, and movement. Learn how training your midline improves performance, stability, and injury resilience.
FitSix Challenge: Week 5 — Simplify + StrategizeIn Week 5 of the FitSix Challenge, learn how to simplify your nutrition, plan meals ahead, solve bottlenecks, and add lifestyle movement outside the gym.
Outdoor Workouts for Strength and ConditioningWhy Train Outdoors? While gyms provide equipment and structure, stepping outside can supercharge your training in ways that go beyond barbells and rowers. Outdoor workouts challenge your body differently, boost mental health, and connect you with your environment—all while building strength and conditioning. Benefits of outdoor training: Varied surfaces and terrain improve stability, balance, and coordination. Environmental exposure (heat, cold, wind) builds resilience and adaptability. Fresh air and sunlight can improve mood, Vitamin D levels, and recovery. Minimal equipment needed—your body weight, a few simple tools, and creativity are enough. Strength Training Outdoors You don’t need a squat rack to build strength. By using natural resistance and bodyweight, you can load your muscles in new ways. Examples: Sandbag carries or sled drags → build raw, functional strength. Weighted backpack squats and lunges → challenge legs and core anywhere. Pull-ups on bars or playground equipment → strengthen upper body and grip. Odd-object lifts (rocks, logs) → develop stability and whole-body tension. Conditioning Work Outdoors Conditioning outside doesn’t just mean running endless miles. Mix sprints, intervals, and carries to build work capacity. Examples: Hill sprints or stair runs → explosive power + cardiovascular endurance. Shuttle runs → change of direction + speed. Farmers carries with kettlebells, dumbbells, or sandbags → grip + aerobic capacity. Circuit training combining running, burpees, and push-ups → whole-body conditioning. Sample Outdoor Strength & Conditioning Workouts Workout 1: Hill Sprint Power Warm-up: 5–10 min jog + dynamic mobility 6×20–30 second hill sprints, walk down to recover Finisher: 3 rounds – 20 push-ups, 20 air squats, 1 min plank Workout 2: Sandbag Strongman 4 rounds: 40m sandbag carry 10 sandbag cleans 10 burpees 400m run Workout 3: Park Circuit 5 rounds for time: 10 pull-ups (playground bar) 20 step-ups (bench or box) 30 sit-ups 200m sprint Tips for Outdoor Training Hydrate well—heat and sun increase fluid needs. Wear stable shoes for uneven ground. Adapt intensity to terrain and conditions. Scale movements just like in the gym—mechanics, then consistency, then intensity. The Bottom Line Outdoor workouts are a powerful way to challenge your fitness, build resilience, and keep training fresh. Whether you’re carrying a sandbag across a field, sprinting hills, or pulling yourself up on a playground bar, you’re building strength and conditioning that transfers directly to life.
FitSix Challenge: Week 4 — Fueling with IntentionIn Week 4 of the FitSix Challenge, learn how to fuel your body with intention by focusing on protein, timing your nutrition around workouts, and making small recovery upgrades.
How Proper Technique Prevents Injuries and Builds LongevityProper technique is the foundation of safe, effective training. Learn how good mechanics protect your joints, build strength, and extend your athletic lifespan.
FitSix Challenge: Week 3 — Auditing Your Daily RhythmIn Week 3 of the FitSix Challenge, learn how to audit your daily rhythm—aligning your meals, workouts, recovery, and habits with your goals for better energy and consistency.
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