Jonathan Valentini

The biggest failure I see in Youth Training is rushed progression. Slow down and master the fundamental exercises. Apply the principle of progressive overload by gradually increasing stress and difficulty over time to allow for proper adaptation.

If you eat less and move more, you'll lose weight. If you eat less, move more and eat plenty of protein, you'll lose body fat. If you eat less, move more, eat plenty of protein and strength train, you'll lose body fat and build muscle.

Don't be afraid to give up THE GOOD, in order to go for THE GREAT.

The people who are telling you to "slow down" are the ones that can't keep up. Do you.

Recovery The top methods for improving recovery are the ones that are FREE. - Sleeping 7-9 hours - Eating enough Protein - Proper Hydration - Mobility Work Ignore the fancy stuff, and do the free stuff.

As a performance coach, I would be more impressed by someone who can do Bulgarian Split Squats with the 60's, instead of someone who can deadlift 315+.

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A 30 minute workout is better than no workout. A 10 minute walk is better than no walk. 75 grams of protein is better than no protein. Here's the take home message: Something is always better than nothing!

The "Morning Routine" nobody ever told you about that will change your life: 1. No caffeine past 11am 2. Stop eating at 8pm 3. Screens off at 9pm 4. Read for 10 minutes 5. Go to bed at 10pm The quality of your day is determined before you wake up.

Choosing between Cardio and Strength Training is like choosing between fruits and vegetables. You just can't do it. They're both equally important to your health long-term.