There’s no shortcut. No hack. No secret sauce.

Whether it’s fitness, business, or life in general — you have to put in the work.

Not flashy. Not fancy. Just consistent effort, over and over again.

✅ 2 lifting sessions a week ✅ At least 3 cardio sessions ✅ Show up, even when you don’t feel like it

It’s not about motivation. It’s about commitment.

Motivation is fleeting. Commitment is what gets you through when it’s dark, boring, or hard. Hunt Readiness Quiz

1. Benefits of foam rolling
   1. Warming Up
      1. How does the body actually warm up?
         1. Dynamically
         2. FR is static
   2. Improving Muscle Flexibility/Mobility
      1. No.
      2. Eccentrics and LLPS are the only way to do this
   3. Pain Relief
      1. Via neurological input
      2. Smashing an already pissed off tendon
         1. Pain isn’t a bad thing
2. Ways to actually use a foam roller
   1. Core strengthening
      1. Dead bugs
   2. Spine Mobility
3. In conclusion
   1. Stop using it to..
      1. Warm up
      2. Address muscle flexibility/mobility
      3. Pain Relief
   2. Use it to…
      1. Progress core strengthening
      2. Spine mobility

1. Total Body Vs Body Part Splits
   1. What are they
      1. Total Body
         1. Hitting multiple muscle groups in a single session
      2. Body Part
         1. Hitting 1-2 muscle groups in a single session
   2. Pros
      1. Total Body
         1. Working the body as a whole
         2. Fewer times needed to hit the gym
         3. Typically more multi-joint movements
         4. Allows for emphasis on cardio
      2. Body Part
         1. Targeting specific body parts
            1. Are you actually though?
         2. Quicker change in body comp due to sheer volume of exercises for body parts
         3. Feel the pump
   3. Cons
      1. Total Body
         1. Longer time needed to look sexy, in general, due to overall lower volume for body parts
         2. Can be tough to complete all movements in a busy gym
      2. Body Part
         1. Increased need to visit the gym more often
         2. Takes time away from cardio
         3. Can build excessive muscle mass
         4. Chasing the pump

Overall, I suggest going with the total body splits to allow for more time to get the necessary cardio in. Once people switch from body part splits to total body splits in the program, 99% of them enjoy the change and enjoy the freedom to not be tied to a gym 4-6 days/wk.