Back 40 Fitness

You're putting in the work – now let's make sure you're getting the most out of every rep. The problem? Most people approach muscle building by focusing solely on lifting heavier weights. But there are three simple strategies that can transform your results without fancy equipment or complicated routines. Strategy 1: Challenge Your Muscles in 2 Ways What to do: Include exercises that challenge your muscles when they're both lengthened (stretched) and shortened (contracted). Make it happen: For your chest: Add pause push-ups (hold the bottom position for 2 seconds) alongside your regular push-ups For your legs: Include deep goblet...

Picture this: You're three weeks into a new workout routine, feeling strong and consistent. Then life hits. Work gets crazy, the kids get sick, and suddenly you've missed five days straight.  Your inner voice starts up: "I'm just not disciplined enough. I always do this. I'm the problem." Stop right there. The Blame Game Trap Here's what happens when we make ourselves the problem: we shut down our problem-solving. Instead of looking for solutions, we spiral into shame. Instead of adapting our strategy, we abandon it entirely. The science backs this up. Research in cognitive psychology shows that self-blame activates...

Flexible approaches to build awareness and create momentum – no matter where you're starting Maybe you've been thinking about getting more intentional with your nutrition but feel like you need to go from zero to food-scale-perfectionist overnight. Or maybe you're in a busy season where detailed tracking feels impossible, so you haven't started at all. Here's the thing: nutrition awareness isn't one-size-fits-all. Different seasons of life call for different approaches. The key is finding what fits your current capacity and actually getting started. The good news? There's a better way. Multiple better ways, actually. Why "All or Nothing" Keeps You...

Let's talk about stretching. Not whether you should do it (you should), but when and how you should do it. The Tale of Two Stretches Think of stretching as having two distinct personalities, each with their own job to do: Dynamic Stretching is your energetic warm-up buddy. These are controlled movements that take your joints through their full range of motion – leg swings, arm circles, walking lunges, high knees. You're moving constantly, gradually increasing the intensity. Static Stretching is your calm, reflective cool-down companion. These are the stretches you hold for 15-60 seconds – touching your toes, pulling your heel...