Mezzo Strength

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Mezzo Strength

Mezzo Strength Mezzo is an enjoyable, results-based online strength training program designed to help you gain strength, look your best, and enjoy life in and out of the gym.

27/09/2023

📣 NEW CYCLE PREVIEW 📣

This week is test week which means.... next week we start a new 12 week cycle!

We will be hitting strict press, deadlifts, front squats, chin up, and *bonus* hip thrusts! (Honestly, all my FAVORITE lifts).

Swipe to see the bench mark goals you can make for yourself for long term progress in these lifts -->

Have you hit any of these goals yet? (They're not meant to be easy!)

27/06/2023

Mezzo is for you if you want to get stronger, get fitter, get leaner, AND enjoy other activities outside of the gym – biking, running, hanging with friends, spending time with family, traveling, working a side hustle, etc.

Show up with a plan and optimize your 3 days a week in the gym!

We'd love for you to give Mezzo a try-
we start a brand new 12-week Mezzo Cycle next week and you can try a free week on us!

Whether you are new to strength training or have some experience under your belt, you can receive personalized coaching feedback, and have time for all the other good stuff going on in your life.

Join us through the link in our bio!

09/06/2023

All of a sudden, summer is here.
Your routine is upside down.
Kids are home from school.
Your usual gym time isn't working.
You're on trips or mini adventures more days then not.

How can you possibly still make it to the gym?

Ditch the all or nothing mindset.

Nothing is more destructive to our progress and our habits than the (incorrect) thought that if we can’t do things perfectly, they don’t matter.

Get just one workout in. Do your main lifts if it’s all you have time for. Make it a bodyweight workout outside or in a hotel gym. Something is ALWAYS better than nothing. You can still get stronger during the summer. It might just look a little different than other seasons.

And remember that our fitness is not limited to our training alone. Get outside, play, high, swim, climb, and use your hard work in the gym to benefit you outside of it.

Meet yourself in the middle of all or nothing; that’s where progress happens.

01/06/2023

We are big believers that what you do in the gym should fuel everything you do outside of it! Get strong to go have all the fun 💪🏼

Since starting in January she's added 60 # to her deadlift and 15 # to her strict press, just to name a select few! Go echo!!

23/05/2023

❓In my decade-plus of coaching, one of the most frequent questions clients ask me is "what can I do to get abs?"

They ask this because
a) they really do want a stronger core
b) lots of people want visible abs, which I get!

But building abs and a strong core is more than high-rep bodyweight workouts. Swipe through for an explanation of the hierarchy of ab training.

👉🏼Bodyweight core routines aren't bad! But if you have access to weights and other equipment there are better exercises to do with your limited training time.

To sum up the hierarchy:
#1) compound lifts
#2) weighted core movements
#3) bodyweight movements (L-sits, hanging core movements, their scaling variations) ..........
#673) flutter kicks and infinite rep bodyweight ab routines you see on insta

26/04/2023

It takes consistent training for years to build significant muscle and strength. Any decision you make about what type of programming you should do starts with this question - “Can I actually adhere to this program?”

Optimal on paper doesn't mean optimal for you! Have questions about how to train to meet your goals? Send us a message or comment below!

29/03/2023

New cycle starts next week and it’s gonna be a good one. Don’t just take our word for it, listen to Keltie 👏

26/03/2023

Food for thought to start your week!

It is unfair to ourselves to avoid doing the things that will get us to our goals to "stay comfortable" today, then being upset at our lack of progress later on.

There is never a perfect time to start, sometimes you just have to jump in and do it!

25/03/2023

Last week I made the last minute decision to run my first Spartan super race (10k distance). I'm planning on the Spartan beast in July (21k), but we decided we should try a shorter one to test out the obstacles.

Over the last 8 weeks I've added 2-3 days of running to my 3 mezzo full body strength days and I wanted to test whether I needed to adjust my training to prepare for all the obstacles.

Turns out- no adjustments needed! I was honestly shocked I was able to do all of the obstacles- though I shouldn't have been. The grip strength, pulling strength, single leg strength, balance, was all there there. There are so many movements we do that translated to Spartan obstacle strength, without specific obstacle training.

I will for sure keep working on my endurance to race the 21k but felt excited that my strength training was more than enough!

Here's to training for life outside the gym, and building strength so we are primed and ready to say yes to spontaneous fun 🙌

22/02/2023

COMPLEXITY BIAS and why it’s killing your goals. Swipe 👉🏼

“Life is really simple, but we insist on making it complicated.” — Confucius

Faced with too much information on a particular topic or task, we see it as more complex than it is. (👋 helllloooo fitness on social media!!)

When we fall to complexity bias, we are focusing too hard on the tricky 10% and ignoring the easy 90%.

The good news: Nailing the fundamentals will get us most of the way there.

17/02/2023

Yes, regular cardio will help you build muscle.

You likely already know the health benefits of cardio like improving heart health, lung function, immune system, weight management, mental health, overall fitness and endurance, sleep, and reducing the risk of chronic diseases.

But did you know it can help build strength and more muscles?

When the heart and lungs are healthy and strong they deliver more blood and oxygen to the muscles between sets and between workouts, which leads to better recovery. This leads to being able to lift more weight and add more volume to your workouts, both of which are key drivers of muscle and strength gains.

The American Heart Association recommends at least 150 minutes of moderate intensity aerobic activity or 75 minutes of vigorous aerobic activity a week, preferably spread across the week. But as that doesn’t have to mean jogging on a treadmill. Any activity that elevates your heart rate counts as cardio! So go for a hike, rollerblade, or any activity you enjoy.

And if you’re looking for more structured cardio workouts, Mezzo’s programming includes two optional cardio workouts each week that will put you right at the AHA’s recommendation of 75 mins of vigorous activity.

Happy moving!

08/02/2023

Make your cake first! 🧁

If you’ve ever wondered if banded movements are pointless, swipe for a good read! 👉🏼

31/01/2023

Want to build strength but aren’t sure where to start? Here’s some tips!

1- start with movement you enjoy. if you’re unsure about barbell work, grab a dumbbell! don’t have access to equipment? start with bodyweight! do what you need to lower your barrier to entry. then, learn to love learning new things 😊

2- my general rule of thumb is to always leave a little on the table. Wait- wait?! Aren’t we supposed to leave it all on the floor and go all out?! I’ve found this approach leaves me dreading my next session. Instead I try to leave in the table so I’m excited to come back and do it again - a little bit better.

This ties into 3- lift heavy, but the goal is not to destroy yourself and wake up feeling sore in every part of your body. start conservative and allow yourself to recover between sessions. The weight you’re lifting doesn’t matter!

4- don’t be in a rush. easier said than done, but you will see results even with small yet CONSISTENT effort over time. don’t talk yourself out of slow and steady progress.

Want more help! Sign up for our 3X a week strength training and message us your goals- we’d love to help you hit them!

24/01/2023

TLDR: The longer you train the longer it will take to hit your next personal record (PR)! Certainly longer than hitting a new PR every single month. You are still growing when it looks like your numbers aren’t moving. Your body is still adapting to the stimulus you give it and getting stronger. Stay the course!

You start strength training for the first time ever, or the first time in a long while and are off to a great start. The weight you can lift is moving up and you're getting stronger and you're feeling so good about it until .... you're not.

All of the sudden you don't see visible, dramatic progress. Your numbers haven't budged or you feel like you can barely move the empty barbell at the gym.

You're working hard so it can't be you, right? clearly the program doesn't work, not you.
sound familiar? it does to me.

here's what this scenario usually looks like
slide 1 >> you reach a point where you feel stagnant, unable to appreciate the progress you've already seen because you feel like nothing is working anymore
but you have a choice in how you move through this sticky point.

You either… slide 2 >> give up because you haven't seen any
*significant* changes in a few weeks or even a month so why waste your time and effort on something that clearly isn't working?
or
slide 3 >> you remember that progress is not linear & changes will come if you stay consistent
stagnant weeks will happen and there's not much you can do about that but you can manage how you respond.

18/01/2023

Here’s to building a body capable of taking you on all the adventures you want to go on, staying healthy so you can do rad things like climb mountains, run races, find waterfalls, bike trails, and just feel confident in all your body can do. 🥂

16/01/2023

Announcing baby milo! 💫 Welcome to the team!

12/01/2023

Pregnancy has been a wild ride — the changes in body, mood, and energy; the process of having to give up any expectations; the challenge of feeling generally well all the time to battling fatigue and the never ending laundry list of symptoms.

I entered pregnancy wanting to keep movement a habit, but knowing that I needed to release expectations around what that looked like (always easier said than done).

1st tri: Continued Mezzo lifts & training runs for Hood To Coast, though there were many missed days in the gym where fatigue/nausea couldn’t get me out the door.

2nd tri: Continued Mezzo while increasing my attention to pressure management, breathing, and adding in more mobility work. I adjusted movements where needed, and stopped running after 21 weeks (big pelvic pressure). I stuck to lifting 3x/week + walking.

3rd tri: I shifted to prenatal programming & basically abandoned the idea of structured cardio. Having specific programming has been so essential to me — I have learned new movement patterns & feel as physically prepared as I can be. I was reminded (as always) that even having knowledge (10 years as a trainer, Pregnancy & Postpartum Athleticism Certified), there is so much value in following a focused program.

I’ve shown lots of fun workouts, running races, hikes.

The days of big fatigue, skipped gym, and abandoned workouts usually go unmentioned, but they absolutely happen. (And they happen more than you think.)

But movement — the structured workouts, the casual walks, the stretching in front of the TV and calling it success — has been such an essential part of this pregnancy experience for me. Not even because of the benefits of movement for physical and mental health, but because it feels good to show up for a habit you want to commit to, even if showing up looks different in this current season of life.

11/01/2023

A tale of two stories:

1- you sign up for program that promises immediate results, has dramatic before/after pics, and requires daily time in the gym and lots of changes to your routine. You expect to get the same dramatic results quickly, make a LOT of changes in the beginning, and feel disappointed in yourself for not being able to stick to it 100% and in your results. You might even give up for a while until “motivation” hits, then you search for the next best program that will deliver those quick results.

2- You decide to start lifting 3 days a week. You go in not expecting much because you’re not killing your self in the gym every day. Your main goal is to show up consistently for 6 weeks. You keep that promise to yourself, see more results than you expected and feel more motivated and encouraged to stay the course by the end.

Set yourself up for the positive cycle of option 2 by making small changes and being consistent! You’ll be surprised by the results, and better yet enjoy the process a lot more 👊🏼

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http://mezzostrength.com/

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Videos

Mezzo member @stow.aways making big progress on her push press form over just one month with coaching tips from @kennethlavar! Have a question on your form? Send us a video and get a video recording back breaking it all down.

@scottjk2 making big progress over this last cycle! Scott started with light weight in week 1 to focus on form. He made some minor tweaks with feedback from @kennethlavar, and now his 225 front squat looks the same as his 135 front squat. This focus on technique gives him more potential strength gains and reduces the risk of injury. Playing the long game wins!

March Mezzo Cycle explained by yours truly. I’ve coached group classes in person for nearly a decade and l love doing it. Just trying to recreate that feeling online with Mezzo members 🙃. #strengthtrain #compoundlifts #musclegaintips #musclegains #howtolift #mezzostrength #accessorywork #workouttips #workouttip #gymtips #liftingtips #liftingheavy #getstronger #getmuscles #mesocycle #trainingmode #liftingmotivation #fitness #workoutideas

Welcome to 2022! 🎉 Here is an overview of what to expect in your workouts this month. Hopefully you enjoyed your holidays and are ready to hit some new PRs . We’re excited to get stronger with you this year 💪🏼 If you have any questions, or successes you want to share, we’re all ears!

Our new Mezzo Cycle starts tomorrow 🎉 So far we’ve had a great first month of Mezzo and are comin’ in hot with some adjustments this month following our members’ feedback. That includes more instruction in the movements and more variation in our accessory work. Since December has 5 weeks, we also have a fun “transition week” planned for the last week of the month where we’ll be able to enjoy new workouts and movements as we recuperate from the holidays and gear up for January. We can’t wait to work out with you! One last reminder: this is the last month of founding member pricing before prices go up in the new year! Mezzo is $30/mo if you use the code MEZZOFIRST at checkout 👊🏽

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