Get Full Strong

THICK THIGHS SAVE LIVES!! 🦵🦵🦵
..kinda literally, believe it or not...

I've read many studies over my 20 years as a health/fitness professional that have shown a direct correlation between leg strength/size and various positive health markers.

This most recent one might be the most interesting though.

A very well done, 10 year study from King's College London is showing that fitness levels are a more accurate predictor of cognitive function than genetics (the topic of epigenetics is the subject of a different post) 🤯🤯.

https://www.msn.com/en-us/health/mindandbody/strong-legs-may-protect-brain-health-better-than-dna-study-finds/ar-AA1LA13a

Lifting weights is not optional and truly is preventative medicine.

There are certain health benefits that can ONLY be achieved through high intensity resistance training.

And training larger muscle groups like the quads, hamstrings and glutes amplifies these benefits even more.

Once a person reaches a certain threshold of lean muscle mass, it is essentially like having another organ to help with various metabolic and hormonal functions... particularly how your body manages and uses insulin.

While what resistance training looks like can vary quite a bit from person to person, the verdict is absolutely in...lifting weights is non-negotiable for optimal health!

P.S. "bad knees" aren't an excuse for not building your leg muscles...and weakness in your lower body is likely a big factor contributing to the issue.

we know you’re overloaded with options when it comes to finding the right gym.

but if you want to get strong, get out of chronic pain, and belong to a community that truly cares —

we are your next stop in your health and fitness journey.
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Get Full Strong — Bastrop, TX
master your movement.

Let's talk CONSISTENCY.

Consistent effort and analysis are the reasons I have been able to continuously build a healthy/capable physique I can be proud of over the course of almost two decades.

Now bare with me cuz I knoooooow...

A lot of people highlight the importance of consistency when it comes to achieving your fitness/health goals (for good reason).

Here's a little plot twist on this discussion.

Most people talk about what you need to DO consistently to be successful...and, sure, this is super important buuuuut...

When you're starting out and/or have reached a plateau where nothing seems to be working it might be more beneficial to look at what you're doing consistently that you can ELIMINATE from the equation.

There's always gonna be someone touting the next "magic pill" supplement/bio hack/procedure/etc...

For most people, adding these things onto a shaky foundation is inefficient at best.

If you're not consistently getting:

*Enough protein

*Enough high quality hydration

*Enough sleep

*Enough stress relief/management

All the "super foods", magic supplements and "bio hacks" are just band aids if you're lucky.

COMMENT or DM "audit" and I'll do a FREE assessment of your current routine/lifestyle and give you easily implemented suggestions on how to really start making positive change!

Movement is quite literally MEDICINE!!!

One of the quickest and most effective ways to improve chronic disease is to become more "fit".

The challenge is how to navigate becoming more fit when health issues have already developed...

It can definitely be more tricky but ANYONE can improve their fitness to improve their health and add QUALITY YEARS to their life...it just looks different for everyone depending on their starting point and ultimate goal.

"Low cardiorespiratory fitness conferred greater all-cause mortality risk than smoking, diabetes, or coronary artery disease in a cohort of 122,007 patients followed for a median of 8.4 years. The mortality difference between low and elite fitness was several times larger than the mortality difference associated with carrying any of those traditional risk factors.

This is the central finding of Mandsager and colleagues, published in JAMA Network Open in 2018. The study analyzed consecutive adult patients referred for symptom-limited exercise treadmill testing at Cleveland Clinic between 1991 and 2014. Cardiorespiratory fitness was quantified by peak estimated metabolic equivalents (METs) achieved during the test. Patients were stratified by age- and sex-matched fitness percentiles into five performance groups: low (below 25th percentile), below average (25th-49th), above average (50th-74th), high (75th-97.6th), and elite (above 97.7th).

Risk-adjusted all-cause mortality was inversely proportional to fitness across the entire range. The mortality benefit of being elite vs high was statistically significant, which the authors describe as "no observed upper limit of benefit." This contradicts a long-standing concern that very high levels of endurance training might carry cardiovascular risk. In this cohort, more fitness was always better, even into the extreme top percentile.

The comparison to traditional risk factors is what makes this study notable. In the same patients, with the same statistical adjustments, the mortality risk increase from being unfit was several times larger than the risk increase from carrying any single major modifiable disease. Fitness is not just one risk factor among many. In this analysis, it was the largest one

A few caveats. This was a retrospective analysis of patients referred for treadmill testing, not a population sample. Patients referred for stress testing typically have symptoms or established risk factors that prompted referral. The cohort is also single-center (Cleveland Clinic). Selection effects may inflate or alter the magnitude of the comparison. The directional finding (low fitness predicts mortality) has been replicated extensively in other cohorts including the Aerobics Center Longitudinal Study and the Cooper Clinic data, but the precise magnitude is specific to this population.
The relative comparison within the cohort is what the study demonstrates most cleanly. In these 122,007 patients, fitness category mattered more for mortality than the categorical risk factors evaluated alongside it.

What this establishes. Cardiorespiratory fitness is one of the most prognostically powerful variables that can be measured non-invasively. The dose-response continues into the elite range. The risk reduction from improving fitness is substantial, and unlike most risk factors, it is improvable through training across the lifespan.
The clinical takeaway from the authors of the paper is direct: cardiorespiratory fitness is a modifiable indicator of long-term mortality, and clinicians should encourage patients to achieve and maintain high levels of fitness.

The practical lever is the same one it always was: structured aerobic training, progressive in intensity and duration, sustained over time. The data argues there is no plateau where you stop benefiting from getting fitter."

Mandsager et al., JAMA Network Open, 2018

We got dis Bastrop 🤜🤛💪

Osteoporosis, osteopenia and bone loss is preventable!

I'll start by saying yoga and Pilates are great!

My wife has been a high level Yoga teacher for years as well as a Barre instructor, professional dancer/dance teacher and has taught Pilates as well so I have a deep respect and understanding for those practices.

HOWEVER, a lot of people (women especially) believe they are "enough" and the simple fact is that they are not.

I've worked with A LOT of women over 50. Many of whom practiced modalities like Yoga/Pilates multiple times per week for years and even decades in some instances. These women consistently still dealt with osteopenia, osteoporosis, muscle wasting, chronic soft tissue injuries/pain/dysfunction.

A recent client of mine comes to mind...

She is 70 years old and came to me because she could no longer even raise her right arm let alone use it for anything. She has been doing yoga 2x/week for at least a decade and yet her shoulder issue gradually got worse over the course of a year or so.

I've been working with her since November of 2025 and we solved her shoulder issue in a matter of weeks by identifying movement pattern dysfunction and compensation and used corrective modalities to produce balance between the anterior and posterior chain musculature responsible for stabilizing the shoulder complex.

She said something the other day that made me chuckle... something to the effect of "I thought I just had to lift weights for a few months so fix my shoulder and now I'm realizing how much benefit it has that I now know I can never stop."

It's not a matter of doing things like yoga/Pilates OR doing resistance training. They both are necessary pieces of the puzzle.

Get that body moving but make sure you're building your maximal strength (properly), too!

We got dis Bastrop 🤜🤛

Here's the link to the study 🤓
https://pubmed.ncbi.nlm.nih.gov/28975661/

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I challenge any of you to Google " exercise as treatment for depression" (or anything along those lines) and not find at least 10 articles, studies or other publications speaking to the clear benefit that exercise has on depression, in particular.

If you are someone who suffers from mental health issues like depression or anxiety, are you aware of this information ?

Has a doctor ever discussed your diet with you or activity level?

If not, how can you not be infuriated?

If the evidence is so clear, one must ask themselves, why is this not being shouted from the rooftops with the mental health crisis that is facing our entire world?

It's almost like there are people who would stand to lose a lot of money and influence if you took your health into your own hands... Just sayin' 🤷‍♂️

I know, I know... It's all just conspiracy theory...🙄🤦‍♂️😐

I challenge any of you to Google " exercise as treatment for depression" (or anything along those lines) and not find at least 10 articles, studies or other publications speaking to the clear benefit that exercise has on depression, in particular. If you are someone who suffers from mental health issues like depression or anxiety, are you aware of this information ? Has a doctor ever discussed your diet with you or activity level? If not, how can you not be infuriated? If the evidence is so clear, one must ask themselves, why is this not being shouted from the rooftops with the mental health crisis that is facing our entire world? It's almost like there are people who would stand to lose a lot of money and influence if you took your health into your own hands... Just sayin' 🤷‍♂️ I know, I know... It's all just conspiracy theory...🙄🤦‍♂️😐 #physiology #mentalstrength #resistancetraining #mindsetformentalhealth #depressionandexercise #anxietyandexercise #evidence #followthemoney #healthfreedom #informed #bigpharma #bigpharmasucks #solutionsoverbandaids