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-You’ve been going to the gym for 3 months, but haven’t seen any results.

-Maybe you’ve even been going close to a year, and have seen some progress… but not what you would’ve expected by now.

-Something tells me that it may be 1 (or more) of these 3 reasons below ⬇️

1️⃣ You are under-recovering 😴❌

-All the good exercises, pristine form, and hard efforts won’t get you anywhere if your energy is low!

-If you are going to the gym 4x/week or more but aren’t sleeping adequately or managing stress from external reasons, you are doing your self a huge disservice❗️

-Here are some things you can start doing to help you recover outside of the gym ⤵️

😴 Dim the lights and wind down 30 minutes-1 hour before you actually fall asleep - read a book or listen to calming music
😌Take 10-15 minute walks after meals, as soon as you wake up and/or before bed
🪵Explore nature - go on a walk or run alone and let the stress fade away
⌚️Buy an Apple Watch and track your sleep - aim for 7-8 hours of sleep a night consistently

2️⃣ You’re not tracking your workouts 📲

-The amount of people who go to the gym, do not track their workouts, and expect to get mind blowing results is wild to me 🤯

-You’ve got to stay accountable. Here are some things you can start doing ⤵️

📲Download “RepCount” training app from the Apple or Android store
👆🏽Navigate through the app - know where to input exercises, sets, and reps
✍️Start tracking your workouts - every single thing that you do from start to finish
📝Use the “notes” column to your advantage! Perceived intensity of a set, RPE, tracking weight/set/rep increases… the more detail the more you are set up for success

-Tracking your workouts will help you to actually know if you are getting stronger or not - leading to better gains 💪🏽

3️⃣ You’re just going through the motions 🤦🏽‍♂️

-Yes, getting in the gym can be scary at first. And you need to have enough time to get comfortable and accommodate yourself.

-But if you get past that point and are lifting without any structure or routine, you aren’t going to reap the benefits.

➡️Instead, do these things

☑️ Figure out what muscle groups you want to build
👍🏽 Get crystal clear on a workout split and frequency (i.e. upper/lower, 4x/week)
🏋🏽‍♂️ Nail down exercise selection
💻Watch videos on how to perform certain exercises
📲Use RepCount to track your workouts
🫵🏽 Start taking action!

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