Back 40 Fitness

You’re already putting in the work.Now let’s make sure you’re actually getting paid for it. Most people approach muscle building by thinking the answer is always more weight. And while load matters, it’s not the whole story. Muscle growth comes from how you challenge your muscles, not just how heavy the barbell is. These three staple principles can level up your results without fancy equipment, complicated programming, or living in the gym. Strategy 1: Challenge Your Muscles in Two Positions Muscles aren’t challenged the same way in every position. As joint angles change, the demands shift, with muscles being challenged more...

Picture this:You’re three weeks into a new workout routine. You feel strong. Consistent. Proud. Then life happens.Work explodes. The kids get sick. You miss a few workouts in a row. And that inner voice jumps in real fast:“I’m just not disciplined enough. I always do this. I’m the problem.” Pause.That voice is loud but it’s not helpful. The Blame Game Trap When we turn setbacks into character flaws, something big happens:we stop solving problems. Self-criticism pulls us into shame and all-or-nothing thinking. Instead of adapting the plan, we abandon it. Instead of looking for leverage, we spiral. Research in cognitive...

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...