Mission Bodywork, Crystal Kelly, LMT

LISTEN UP

This is for my Gen X ladies who are trying to preserve bone, metabolic health and keep some semblance of a 🍑 You MUST be lifting to failure and progressively overloading, that’s the entire point. And focus on your glutes for the most metabolic bang for your buck. You can achieve progressive overload w heavy weights for less reps, or moderate weights for more reps. Either way, you gotta take it to failure. I’m too adhd and don’t have the time for the latter so I tend to get after it and go heavy when/where I can. But there’s NO version where light weights have a role here if you’re going for the true longevity benefits of strength training like bone and metabolic health optimization, or body recomp and a nice 🍑 for that matter. You’re just wasting your time with those. And don’t even get me started with this “tone and sculpt” nonsense 🫠 You’re either building muscle or you aren’t. That “look” that everyone seems to be after comes from low body fat and muscle. We build muscle (and especially strength) by gettin’ after it 💪 I just dropped a whole set of detailed lesions about this inside my Strength Vault. Comment the word STRENGTH.

People often assume I lift weights to build muscle. The truth is, these days I’m just as interested in keeping the muscle I’ve already got. We naturally lose muscle as we get older. But we don’t have to give it away without a fight. Strength training isn’t just about today. It’s about protecting the life you want to keep living tomorrow. What’s your reason for wanting to exercise? #ActiveAgeing #Longevity #StrengthForLife #GymOver50 #StrengthTraining

Goodnight, my friends.

Forgive your anger. Be kind to yourself.

🧠 Your inner ear might be the missing link. Poor balance, dizziness, brain fog, stiff movement, or blurry vision during movement are not always muscle problems. Sometimes they begin with the vestibular system. 💡 Your inner ear contains three semicircular canals that detect head movement in different planes. Together, they help your brain control balance, posture, eye stability, and movement coordination. Try these four foundational vestibular drills: 👀 1. Eyes move. Head stays still. Follow a target with only your eyes through horizontal, vertical, and diagonal directions. Perform 5 to 10 reps in each direction. 👤 2. Eyes stay still. Head moves. Keep your eyes fixed on a target while moving your head side to side, up and down, and diagonally. This trains the vestibulo-ocular reflex (VOR), which keeps your vision stable while you move. 🎯 3. Eyes and head move together. Track a moving target with your eyes while your head follows it. This challenges VOR cancellation and improves eye-head coordination. ↔️ 4. Eyes and head move in opposite directions. Move your head one way while your eyes move the other. This is the most advanced variation, so start with very small, controlled movements. 📈 Begin with 5 to 10 reps per direction or about 30 seconds for each drill. Focus on quality before speed. As you improve, you can use a metronome to increase timing and precision. 🔍 Always test something before you train, such as neck mobility, forward bending, balance, strength, or pain. Then retest after each drill. 🎯 Brain-based training is about finding the inputs that create the biggest improvements for your nervous system. Test. Train. Retest. #zhealth #zhealthperformance #brainbasedtraining #appliedneuroscience #vestibulartraining visiontraining balance movementcoach motorcontrol performance

These 10 exercises are foundational for ALL people at every age, ability, injury history and goal set…

🔟Hip Thrusts: Train in the 15+ rep range for functional strength and hypertrophy. Mix in bridges, thrusts, single leg variations and different foot positions.

9️⃣Lateral Lunges: Train in the 10-15 rep range for functional strength and mobility. Utilize stepping, non stepping, rotational and isometric variations at full ROM.

8️⃣Push Ups: Train in lower rep ranges 8-10 for strength, higher rep ranges 8-15 for hypertrophy, or 25+ rep ranges for core and pillar challenges. Use deficit with hands elevated for full ROM.

7️⃣Goblet Squats: Train in 10+ rep ranges to build functional strength and muscle. Lock in your front rack and use kettlebells, dumbbell, landmine, and cable. Different foot positions and wedge.

6️⃣Romanian Deadlifts: Train in the 6-10 rep range for functional strength. Mix conventional and hybrid stances utilizing barbell, landmine, dumbbells and cables. Ensure stretch and hamstring, flex at glutes.

5️⃣Farmer’s Carries: Train in the 15-60 second rep ranges. Mix in load down to side, front racked, overhead or a mixed grip combo or each. Can also carry balls, pull sleds, anything locomotion load.

4️⃣Split Squats: Train in the 8-15 functional hypertrophy rep range. Utilize front foot elevated; rear foot elevated and double deficit setups. Hinge the hips and allow the knee over toes.

3️⃣Inverted Rows: Train in the 15+ rep range for functional hypertrophy mixing grips from supinated, pronated and neutral to foot setup, bar placement and range of motion. Flex hard through full ROM.

2️⃣Trap Bar Deadlifts: Train in the 3-8 strength schemes with heavy near maximal load. High and low handle, hinge and hybrid squats.

1️⃣Face Pulls: Do them, every day. All positions.

You can find ALL of these movements (and many more) perfectly programmed for results inside of my best selling Unbreakable training app.

👉Comment UNBREAKABLE to learn more…

10+ programs, custom nutrition, expert coaching and thousands of other members just like YOU. Let’s do this.