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.

5. Don't be "Normal" If you want exceptional results, you MUST stop following the crowd. Be in the 1%, not the 99%.

4. Be a sponge. Soak up the knowledge of others and learn from their mistakes, so you don't make the same ones.

3. Criticism is Feedback. Listen when others speak. They might just be giving you the advice you need, in order to grow and improve.

2. Something is better than nothing. You won't be at your best everyday, but continue to find ways to improve, even if it's just a tiny bit.

1. Negativity is quicksand. Positivity lifts people up, but negativity tears people down.

Your mindset is the operating system that runs your life. Make these 5 upgrades to your mind and you'll see exponential results.

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.

If you found this helpful, please share it with a friend who says they "have bad knees" ✌️out. - Coach Jonathan

As you can see, the pain you feel in your knees is usually caused by what's connected to your knees, not the knee joint itself. Fix these other areas, and you'll fix your knees.

Some of the most common things I see causing knee pain, are these: - Tight Quadriceps - Weak Hamstrings and Glutes - Tight Calves - Weak Quadriceps

90% of the time your knee pain IS NOT because you have "bad knees" or that there is something structurally wrong with them.