Garrett Waller

You probably don’t need to cut pasta. You may just need to portion it better.

Pasta is not the problem.

The problem is when the portion grows without matching the goal.

A simple way to think about it:

- Smaller portion when calories need to stay tighter
- Larger portion when you’re fueling harder training
- Add protein and vegetables to make the meal more balanced and filling

The goal is not restriction.

It is eating with enough structure that your food supports your body composition and performance goals.

DM FUEL if you want help building a nutrition plan you can actually follow.

If your lat pulldown looks like a row, your lats aren’t getting the job you think they are.

One of the biggest mistakes I see is turning the lat pulldown into a full-body swing.

The fix is simple:

Sit tall.
Keep the chest lifted.
Pull the elbows down toward your sides.
Control the rep from top to bottom.

Less momentum. More tension where you actually want it.

If you want your back to grow, stop moving the weight and start training the muscle.

Waking up stiff? Start with 60 seconds of movement.

Two simple wall-based mobility drills can help you feel less locked up first thing in the morning:

Standing Cat-Cow
Thread the Needle

They give your spine, upper back, and shoulders a chance to move before the day starts.

Simple. Low friction. Easy to repeat.

Try them tomorrow morning and see how your body responds.

Comment MOBILITY if you want a simple at-home routine.

If you’re prepping for HYROX, add this into your training week.

4-movement circuit.

10 reps each. Controlled ex*****on. No wasted reps.

The goal is to build the stability, strength, and durability you need when fatigue starts changing how you move on race day.

Don’t just train harder. Train for what HYROX actually demands.

Preparing for your next race? Book your HYROX Conditioning Test and find your limiter.

If nobody has told you yet, effort alone is not enough.

You can train hard, eat “pretty good,” and still stay stuck if there’s no structure behind what you’re doing.

Progress comes from knowing:

• What you’re trying to improve
• What’s actually limiting you
• What needs to change next
• How you’ll measure whether it worked

More effort isn’t always the answer.

Better direction is.

DM COACH if you’re ready to stop guessing and start training with a system.

Still doing endless crunches and wondering why your core isn’t changing?

Crunches have a place, but they only train one function of your core.

A stronger midsection also needs exercises that teach you to brace, resist movement, and maintain tension while the rest of your body moves.

That’s what makes this one so effective.

Train your core for strength, not just the burn.

Comment CORE and I’ll send you a beginner-friendly routine.

How much upper-body strength can you prove in 60 seconds?

Try the 1-minute push-up test.

Set a timer, keep your reps clean, and see how many quality push-ups you can complete before the clock runs out.

The goal isn’t sloppy reps just to inflate the number. It’s maintaining position, control, and output as fatigue builds.

I hit the excellent range.

Can you beat it?

Tag someone who needs to take the test.

Your bench press grip changes what does the work.

Want more triceps? Bring the grip in.

Want more chest involvement? Use a comfortable, moderate grip that lets you press with control.

What you don’t need is an excessively wide grip that puts you in a weaker, less stable position just to move more weight.

The setup matters. The grip matters. The ex*****on matters.

Train the position that matches the goal.

Save this before your next chest session.

Build shoulders that pop!

Front delts
Rear delts
Side delts

Learn how to hit every angle with the right technique.

Want a full shoulder program? DM me "COACH" and I'll show you how.

Your break should reset you, not reinforce the habit draining you.

You already have the time.

The question is what you do with it.

Instead of defaulting to a smoke break, use 10–15 minutes to walk, stretch, breathe, or simply get away from the screen and move.

Small resets can improve energy, reduce stress, and help you build better habits without adding another hour to your day.

Do not wait for more time.

Use the time you already have better.

DM ROUTINE if you want a performance plan built around your actual workday.