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Now can I get a deadlift, do you want more?
Training in my basement with Brooklyn, y’all.
– Jay-Z (probably)
You know the drill… if you’re the first person who responds and can tell me which Jay-Z song this is without Googling – play fair – I’ll send you a free item from our Swag Shop.
If you wish, you can grab the N.W.A. Newsletter Playlist on Spotify here, all of the songs that have been featured in the newsletter are on the playlist.
Happy Friday, Coach J here from Anyman Fitness – and welcome to the latest edition of The N.W.A. Newsletter.
Each week with the N.W.A. Newsletter, I give you the best Nutrition, Weightlifting, and/or Attitude advice for you to start to use in your life today.
Tens of thousands of people have used this exact newsletter to gain muscle, lose fat, and become a better version of themselves…
Without any further ado, let’s get started..
N.W.A. Tip Of The Week
My daughter Brooklyn is 14 years old.
She was my inspiration to get in shape.
When she was born in 2010, I weighed 300 pounds.
When she came into this world, I realized I needed to be a better Father; I needed to live as long as humanly possible, and be the best version of myself I could be.
By the time she was 3, I had lost 85 pounds, and I’ve kept it off for 12 years.
She doesn’t remember the Old Me; she’s only seen pictures.
Brooklyn is a volleyball player.
She started playing volleyball in 6th grade.
When she was in 7th grade, she tried out for her school team and sadly, she got cut.
I’ve never seen her so distraught and heartbroken.
When she was told she didn’t have a spot on the team, she left the gym, walked to our car, got in, sat down, put her face in her hands, and broke down sobbing.
We gave her a few options.
She could let this be the end and quit volleyball.
There were lots of other sports she could try, after all, she was only in 6th grade.
Or she could go another route.
She could dedicate herself to training, practicing, and getting better, and she could try again next year.
We would support her either way.
Brooklyn chose the latter.
Ever since that fateful day in 2023, Brooklyn has been an absolute animal when it comes to training and practicing volleyball.
She goes to every camp, every training session, every private/1:1 session, and every clinic she can find.
She does extra conditioning.
Plyometrics.
And if she has nothing else going on, she’s in our back yard, slamming the volleyball against our house (and damaging our siding).
Brooklyn made her 8th grade volleyball team, and had a successful season.
She kept going, playing travel ball after her school season ended.
She practiced and trained non-stop for the entire summer before her freshman year of high school.
After tryouts in the Fall, she was placed on the JV team, and was in the regular rotation.
Brooklyn had a successful freshman season; I would venture to guess not many players get cut in 7th grade and go on to be in the regular rotation on the JV volleyball team.
Now, her goals have shifted.
She has one, singular goal she is obsessed with:
To make the varsity squad next year.
The day after the season was over, she says to me,
“Dad, will you help me get stronger for the next volleyball season? I want you to coach me, and show me how to lift weights.”
Yeah, buddy.
I got you.
The moment I had been waiting for arrived!
This is a picture of Brooklyn on Day 1, in late October of 2024:
2-3 times per week since that picture was taken, we’ve been squatting, deadlifting, and training hard in our basement gym.
We’re not just lifting some weights, either.
She is intense; she takes it dead serious.
She pours her effort into every rep.
She is laser-focused on her goals, and she knows lifting weights will give her an advantage over the other girls hoping to make varsity.
(Side note – she doesn’t want anyone to know she’s lifting – so please keep this between us, ok?)
For many workouts in a row, we added 5 pounds to the bar every time, getting stronger in the process.
Eventually, though, the PR’s subsided, and the strength gains started to come more slowly.
Brooklyn has gone from zero to deadlifting 190 for 3 reps, and squatting 150 for 5 reps.
Those are impressive statistics for anyone, let alone a 14 year old who weighs 133 pounds.
But she gets frustrated when she doesn’t set a PR.
Often, she will tear up, and start doubting herself.
She asks me “What am I doing wrong, Dad? How come I’m not getting stronger?”
I had to tell her a few truths I’ve come to understand after 15-plus years of consistent training.
Weight lifting is the ultimate microcosm of life.
If you don’t fail, you’re not pushing yourself hard enough.
If you always succeed, you’re not getting out of your comfort zone.
If you don’t try, even though failure is a very real possibility, you’ll never grow.
I told her “even if you fail and only hit PR’s every 3rd or 4th workout, you’ll still get 2-3 PR’s every month”.
That’s how life works.
Slow and steady.
Gradual gains.
And a year down the road, you’ll be light years ahead of where you were.
Strength training is beautiful in its simplicity; it teaches you more about life than any other endeavor.
Maybe you’ll succeed.
Maybe you’ll fail.
Maybe you’ll reach your goals.
Maybe you won’t.
But you don’t want any regrets.
The only way you’ll have regrets is if you don’t try in the first place.
I’m hoping Brooklyn makes varsity in the Fall.
But if she doesn’t, she doesn’t.
I’m immensely proud of her either way; watching her work inspires me every day.
Even if the worst happens next year, and she doesn’t make the varsity team, the lessons she’s learning while lifting are invaluable.
My hope is she can benefit from those lessons for the rest of her life.
———-
I currently have a few spots open on my personal, 1:1 roster for coaching.
I team up closely with my 1:1 clients and we work together on an individualized approach for success.
To learn more about this unique, “All In” experience, tap here and fill out this quick form – it will go directly to my email inbox.
Looking forward to speaking with you.
More AF Content From Around the Web:
If you’re over 40 and you don’t have a huge belly, you’re in the top 10% of fitness.
If you strength train also, you’re in the top 5%.
Sprinkle in some cardio and you’re in the top 1%.
Be proud of what you’re doing – you’re out there crushing it.
I hope you enjoyed this edition of the Anyman Fitness N.W.A. Newsletter.
I’ll be back next week.
Hope you have a wonderful weekend.
Best, Coach J
Anyman Fitness
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I love the version of this song with Linkin Park… (NSFW – lyrics)