Logan Kaverman

The scale is a liar

Always has, always will be…

𝙏𝙝𝙚𝙧𝙚 𝙞𝙨 𝙚𝙨𝙨𝙚𝙣𝙩𝙞𝙖𝙡𝙡𝙮 𝙉𝙊 𝙙𝙞𝙛𝙛𝙚𝙧𝙚𝙣𝙘𝙚 𝙞𝙣 𝙬𝙚𝙞𝙜𝙝𝙩 𝙗𝙚𝙩𝙬𝙚𝙚𝙣 𝙩𝙝𝙚 𝙥𝙝𝙤𝙩𝙤𝙨.

However, we can see a clear difference in muscle tone and definition!�
𝙒𝙚 𝙛𝙤𝙘𝙪𝙨𝙚𝙙 𝙤𝙣:
✅ Proper weight training
✅ Eating ENOUGH calories to speed up metabolism
✅ Progressive overload to promote muscle growth and tone.
�Don’t always rely on the scale to guide you in your fat loss journey.

�𝙃𝙚𝙧𝙚 𝙞𝙨 𝙬𝙝𝙖𝙩 she 𝙨𝙖𝙞𝙙 𝙖𝙗𝙤𝙪𝙩 𝙝𝙚𝙧 𝙟𝙤𝙪𝙧𝙣𝙚𝙮 𝙬𝙞𝙩𝙝 𝙪𝙨 𝙨𝙤 𝙛𝙖𝙧!
“In the past, I lacked interest in gym workouts, mostly sticking to treadmill and dumbbell exercises unless I do it will friends..��Training with Logan I've gained gym knowledge, trust in my body's capabilities, and newfound enjoyment in heavy lifting.��Mentally, I now believe in my body's potential, eagerly anticipating further challenges and new activities to come. I’m excited for me!”

Consistency and accountability are about routine.

A routine that you stick to is a recipe for success.��Although my week and day to day can be very different, I am always sticking to a similar routine.�
✅ I workout the same days and times of the week.
✅ I train Jiu-Jitsu the same days and times.
✅ I train clients the same days and times.
✅ I do my weekly task the same days and times.

𝙃𝙤𝙬𝙚𝙫𝙚𝙧, 𝙬𝙚 𝙃𝘼𝙑𝙀 𝙩𝙤 𝙨𝙩𝙖𝙮 𝙖𝙘𝙘𝙤𝙪𝙣𝙩𝙖𝙗𝙡𝙚 𝙩𝙤 𝙤𝙪𝙧𝙨𝙚𝙡𝙫𝙚𝙨 𝙖𝙣𝙙 𝙩𝙝𝙖𝙩 𝙧𝙤𝙪𝙩𝙞𝙣𝙚, 𝘿𝙀𝙎𝙋𝙄𝙏𝙀 𝙝𝙤𝙬 𝙬𝙚 𝙛𝙚𝙚𝙡.

If we only did things when we felt like it, when it was convenient and easy. We wouldn’t get anywhere.

𝙏𝙝𝙞𝙨 𝙞𝙨 𝙬𝙝𝙖𝙩 𝙄 𝙬𝙖𝙣𝙩 𝙮𝙤𝙪 𝙩𝙤 𝙙𝙤:
✅ Establish a routine that will work for you.
✅ Only deviate from it when completely necessary.
✅ Do the things you need to do DESPITE how you feel.

𝙍𝙚𝙢𝙚𝙢𝙗𝙚𝙧 𝙩𝙝𝙚 𝙥𝙧𝙤𝙢𝙞𝙨𝙚 𝙮𝙤𝙪 𝙢𝙖𝙙𝙚 𝙩𝙤 𝙮𝙤𝙪𝙧𝙨𝙚𝙡𝙛, 𝙒𝙃𝙔 𝙮𝙤𝙪 𝙖𝙧𝙚 𝙙𝙤𝙞𝙣𝙜 𝙬𝙝𝙖𝙩 𝙮𝙤𝙪 𝙖𝙧𝙚 𝙙𝙤𝙞𝙣𝙜.

Hitting a plateau is WILL happen, it isn’t necessarily a matter of IF, but WHEN.

Here are 4 signs you are hitting a plateau in your fitness journey and need to change and adjust your plan.

1️⃣ 𝙏𝙝𝙚 𝙎𝙘𝙖𝙡𝙚 𝙄𝙨𝙣'𝙩 𝙂𝙤𝙞𝙣𝙜 𝘿𝙤𝙬𝙣 𝘼𝙣𝙮𝙢𝙤𝙧𝙚
The scale ISN’T the greatest unit of measurement for progress, at all lol.��However, if you have had consistent progress on the scale and it slows, that could be a sign.

2️⃣ 𝙀𝙣𝙚𝙧𝙜𝙮 𝙇𝙚𝙫𝙚𝙡𝙨 𝘿𝙚𝙘𝙧𝙚𝙖𝙨𝙞𝙣𝙜
As calories continue to decrease in a fat loss phase, energy levels CAN decrease.

However, if the energy decrease is significant AND you aren’t seeing anymore progress, you may need to adjust your plan.

3️⃣ 𝙇𝙞𝙛𝙩𝙨 𝙄𝙣 𝙏𝙝𝙚 𝙂𝙮𝙢 𝘽𝙚𝙞𝙣𝙜 𝙎𝙩𝙖𝙜𝙣𝙖𝙣𝙩 𝙊𝙍 𝘿𝙚𝙘𝙧𝙚𝙖𝙨𝙞𝙣𝙜
As calories decrease energy levels will as well.

Therefore, lifts can start to be stagnant, if your lifts and strength starts to decrease WITH no progress. This can be a sign a reverse diet can be in your near future.

4️⃣ 𝙔𝙤𝙪 𝙠𝙚𝙚𝙥 𝙍𝙀𝘼𝘾𝙃𝙄𝙉𝙂 𝙮𝙤𝙪𝙧 𝙜𝙤𝙖𝙡𝙨, 𝙩𝙝𝙚𝙣 𝙡𝙤𝙨𝙞𝙣𝙜 𝙥𝙧𝙤𝙜𝙧𝙚𝙨𝙨, 𝙊𝙑𝙀𝙍 𝙖𝙣𝙙 𝙊𝙑𝙀𝙍.
This is probably the most common and hard to see. A plateau can come in your CURRENT fitness journey, OR it can be an accumulation of your fitness journeys.��If you are caught in a cycle of losing weight, then gaining it back, that IS a plateau, you haven’t gone anywhere for months or years. That is still a plateau OVERALL.

You won’t notice a plateau right away.��But you WILL have one and need to address it at some point in your fitness journey in order to have long term success. 😎

Everyone knows how much I love protein and for good reason.

It helps you build muscle, in turn burning fat and increasing your metabolism.

However, how can we get MORE of it in?
�Here are my 3 favorite protein hacks to help you get MORE protein throughout the day.

These are best used as sacks to help you hit your protein goal for the day.

�1️⃣ Beef Jerky

Beef jerky is easy to eat and take with you.

A serving of beef jerky can be 20-30 grams of protein as well.

Given it’s high sodium content, I would limit it’s consumption to once a day.

2️⃣ Yogurt

Depending on the yogurt you use, you can get up to 25 grams of protein a serving.

Okios Triple Zero is great, but they even have Okios Pro which has even more protein!

I like to dice up some berries and add a little granola to make it a sweet treat as well! 😁

3️⃣ Protein Shakes/Bars

Protein shakes are quick and easy. Any 100% whey protein will do, but it really depends on the brand. Some are better than others.

I use 1 cup of egg whites (taste better than you think!), 1 cup of Fairlife Milk, and a scoop of chocolate Gold Standard protein powder.

This makes my shake 50 grams of protein!

If you add in all these hacks, you can easily supplement 50-70 grams of protein a day.

Making it easier to hit your targets!

Therefore, reaching your goals and living your best life!

Comment your favorite protein hack! 😎
�