Cowboys Fit, Strength Strategy with Lisa


Page 7
Frisco Massage Therapy Magazine
July 2025
TRAINING
STRATEGIES
Weekly Training
Framework:
Include the 6 foundational movement
patterns and their corresponding
muscle groups.
Squat: quad glute hamstring
Hinge: hamstring glute adductor
Lunge: quad glute hamstring
Push: pecs delts triceps
Pull: lats biceps upper back
Carry: all regions plus core
For more support, consult a qualified
Fitness Professional to gain clarity and
confidence to finally start building a
plan tailored to your unique needs and
goals.
Red Flags for Over
Training or
Undernourished:
Constant fatigue
Irritability
Brain Fog
Constantly
hungry
Uncontrollable
cravings
Soreness that
last more than
72 hours
Sudden drop in
performance
Weakened
immune system
One of the goals for lifting weights is to
progressively load the muscles so they
adapt and grow stronger over time. As we
do this, we create micro-tears in the
muscle, which is essential to stimulating
growth. This process also stimulates
muscle protein synthesis so our muscles
will grow new tissue that is stronger. This
process is made most effective when we
nourish our bodies with adequate protein
intake, healthy carbohydrates, sleep, and
recovery. In doing so, our muscles begin
the process of healing and growing outside
of the gym.
Muscle growth cannot take place without
adequate nutrition. If you expend more
energy than you consume, you will lose
weight (including muscle). Fueling properly
prior to your workout with healthy
carbohydrates provides energy and will
boost your performance and recovery
time. Consuming plant forward, lean
protein and carbohydrate rich nutrition
post workout will support the process of
muscle repair.
Incorporating nutritional support such as
protein powders, creatine, etc. can be a
helpful addition, however, ensure any
nutritional supplement is verified by a third
party source. Supplements are not
regulated by the FDA and can often include
(or not include) varying ingredients listed on
the label.
When starting a new exercise routine, it’s
important to understand the risk of injury to
bones, muscles, and joints increases when
there’s a significant gap between your
current activity level and the demands of a
new regimen. Meaning, don’t go from zero
to 100 overnight! Gradual progression and
thoughtful planning are key, especially
when life’s responsibilities or a challenging
schedule can make it harder to stick to a
structured plan. Take a long-term mindset
approach to your health and wellness.
Sustainable health comes from consistent
effort with results building gradually over
time. Trusting in the process and staying
connected with your intended outcome will
help you stay motivated and pull you to
take action.
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