BUILDING ENDURANCE, BURNING CALORIES, & BREAKFAST TALK

Lloyd's face as he watches members enjoying their circuits

We’re kicking off week one of a two-week muscle endurance phase, and while the focus has shifted away from heavy lifts, there’s a method to the madness. These workouts are designed for building endurance while also allowing our bodies to recover from the explosive three-week phase we just completed. This short phase gives our joints, nervous system, and muscles a break from max effort lifting while still keeping intensity high with short burst workouts.

Members after their circuit enjoyment.

👉 What’s been your biggest win so far?

• Did you crush a workout you thought would be brutal?
• Feel your endurance improving?
• Refine your squat, deadlift, or press technique?
• Please add burpees, I feel like I'm missing out in life

Feel free to add accessory work! This is a great time to: ✅ Strengthen your core with focused ab work ✅ Refine technique on the big four lifts (squat, deadlift, bench, overhead press) ✅ Work on mobility to improve range of motion and prevent injury

Take advantage of this phase to fine-tune your movement so that when we hit strength again, your lifts feel smoother and more efficient.

BUILDING ENDURANCE - THE BENEFITS OF CIRCUITS & SHORT, HARD WORKOUTS

One of the key elements in this endurance phase has been circuit-style training—moving from one exercise to the next with minimal rest. Circuits are excellent for: ✅ Improving cardiovascular health while building muscle ✅ Maximizing calorie burn during and after training ✅ Enhancing muscular endurance to sustain longer efforts

I'm a recovering corporate manager/director, where a slide is not good unless there's a graphic to tell the story. I used to refer to these types of images as MBA Porn for my executives. Made me real popular with HR.

Speaking of calorie burn, short but intense workouts (like what we've been doing) trigger a high post-exercise oxygen consumption (EPOC) effect. This means your body continues to burn calories long after you’ve finished your workout, making this an effective way to shed fat while maintaining muscle.

REMINDER: MARCH 8TH SCHEDULE CHANGE

Mark your calendars! On March 8th, Lift Legion will have a modified schedule: 📅 Saturday, March 8th 🕡 6:30 a.m. - 8:30 a.m. 

Make sure to plan accordingly, and if you usually train later in the morning, set that alarm a little earlier!

THE GREAT EGG DEBATE: PRICES & ALTERNATIVES

Let’s talk eggs—a staple for many of us. If you’ve noticed prices climbing (again), you’re not alone. While eggs remain one of the best sources of protein, there are solid alternatives if you’re looking to mix things up or save on groceries: 🥚 Egg Whites (Carton) – Still a great source of protein without the price spike of whole eggs. 🍦 Greek Yogurt – High protein, great for digestion, and can be used in both sweet and savory meals. (incredibly smelly but high in protein) 🧀 Cottage Cheese – Excellent protein-to-calorie ratio and great for meal prep. (A Jamie Snodgrass favorite) 🐟 Canned Tuna/Sardines – Affordable, packed with protein, and full of healthy fats. (A Filipino favorite, particularly the Sardines) 🌱 Tofu – A great option for plant-based eaters looking to hit their protein goals. These off white little jello looking slabs pack great protein. I would eat it if it were the only choice and I didn't like meat so much.

Whether you stick with eggs or swap them out, the key is keeping high-quality protein in your meals to support muscle recovery and performance.

Let’s use this endurance phase strategically—recover, refine, and reset—so we’re stronger and sharper for our next strength cycle. Keep showing up, keep working, and keep fueling your body right. See you in the gym!

LIFT LEGION