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QUICK GRIP WORKOUT 💪

Are your hands giving up before your muscles do?

Grip strength isn’t just about crushing handshake contests or opening jars—it’s the foundation of nearly every lift and essential for building thicker forearms.

Whether you’re deadlifting, rowing, or holding on for dear life during pull-ups, a strong grip gives you the control and power you need to go further.

But here’s the thing: 9/10 times, when I ask people how they’re training their grip, they say, “I just hold the bar during lifts.”

While that’s a start, relying on passive grip work won’t cut it if you want serious strength and forearm growth. You’ve got to actively target your grip, and the good news? It doesn’t take much time to see big results.

Here are two of my favorite exercises for crushing grip strength. Add these to your routine 2-3 times a week and watch your grip (and forearms) transform.

Farmer’s Carries

Farmer’s carries are a simple yet brutally effective exercise to build grip strength, core stability, and endurance all at once. If you’re not doing these already, now’s the time to start.

How to Perform Farmer’s Carries:

• Setup: Grab a pair of heavy dumbbells, kettlebells, or trap bars. Choose a weight that challenges your grip but allows you to maintain good form.

• Position: Stand upright with your shoulders back and core engaged, holding the weights at your sides.

• Execution: Walk forward with a steady pace for a set distance or time (e.g., 20-30 yards or 30-45 seconds). Focus on keeping your grip tight and posture strong.

• Completion: Set the weights down carefully and rest before your next set.

Tips for Success:

• Keep your chest up and shoulders pulled back to avoid slouching.

• Don’t let the weights rest on your thighs—let your grip do the work.

• Gradually increase the distance or weight over time for progressive overload.

Plate Pinches

Plate pinches are perfect for isolating grip strength and training the muscles in your hands and forearms to hold onto heavy loads.

How to Perform Plate Pinches:

• Setup: Grab two weight plates and place them together with the smooth sides facing out. Use your fingers and thumb to pinch them together securely.

• Position: Stand tall with your arms extended down at your sides.

• Execution: Hold the plates for as long as you can without dropping them, keeping your grip tight and posture upright.

• Completion: Once you reach your limit, gently set the plates down and rest before the next set.

Tips for Success:

• Start with lighter plates and gradually increase the weight as your grip improves.

• Avoid using your legs or thighs to support the plates—let your hands and forearms do the work.

• Aim for 3-4 sets of 20-30 seconds each.

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REGULATING POST HOLIDAY 🎄

The holidays are a time for joy, family, and let’s be real—eating all the things. If you’re feeling a little off track after Christmas, don’t sweat it.

One or two indulgent days won’t undo all your hard work. The key is to reset and refocus without the guilt.

Here are some simple steps to help you bounce back stronger than ever.

1. Don’t Skip Meals

Why: Skipping meals might seem like a quick way to offset holiday indulgences, but it usually backfires, leaving you starving and more likely to overeat later.
What to Do: Focus on eating balanced meals with lean protein, healthy fats, and complex carbs. Start your day with a solid breakfast to set the tone.

2. Hydrate Like a Champ

Why: Holiday foods are often higher in salt, leaving you feeling bloated and sluggish. Drinking water flushes out excess sodium and keeps your metabolism firing.
What to Do: Carry a water bottle and aim for at least 3-4 liters a day. Add a slice of lemon or cucumber for extra flavor if plain water feels boring.

3. Get Moving Again

Why: Exercise not only burns calories but also boosts your mood and energy levels, making it easier to stick to your goals.
What to Do: Ease back into your routine with something you enjoy. A quick gym session, a jog, or even a walk can get you back in the groove. The key is consistency, not perfection.

4. Load Up on Veggies

Why: Fiber-packed vegetables help with digestion, reduce bloating, and keep you feeling full and satisfied.
What to Do: Add a variety of colorful veggies to your meals. Think leafy greens, roasted broccoli, or a hearty vegetable soup to reset your system.

5. Forgive Yourself and Move On

Why: Feeling guilty about indulging only adds unnecessary stress. It’s what you do consistently over time that matters—not a few holiday treats.
What to Do: Focus on your next meal, workout, or healthy habit instead of dwelling on the past. Progress is about moving forward, not being perfect.

Pro Tip:

Don’t let one holiday derail your goals. The most important thing you can do is start again—one meal, one workout, and one day at a time. Consistency always wins.

The post-holiday reset isn’t about extreme measures or punishment—it’s about balance and getting back to what makes you feel good. Take it step by step, and you’ll be back on track in no time. Let’s crush the new year together!

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I hope you had an amazing Christmas! Time to get ready to crush 2025! 🎄

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