This Trending with Timmerie episode featuring Sal Di Stefano from Mind Pump Media was the ultimate pep talk for anyone trying to level up their fitness routine in the new year. Sal brought the goods with practical, science-backed hacks to take your workouts and overall health to the next level: no burnout required. 👇 These are simply tips to consider and be sure to consult your doctor! 

 

Stop Trying to Outwork Your Body: Make Exercise a Skill 🏋️‍♀️🎯

 

Sal’s first piece of wisdom? Stop thinking of exercise as a “get sweaty” contest. It’s not about being the most exhausted person in the gym. Instead:

 

Treat your workout like a skill. Whether you're swimming, strength training, or doing Pilates, slow down. Focus on perfecting your form.

 

💡 Why? Better form = fewer injuries + better results + feeling stronger.

 

For example: Instead of rushing through swimming laps, slow your pace and improve your efficiency. Same with lifting weights; less is more when your technique is on point.

 

🚨 Timmerie’s note: "Slowing down is a game-changer! Even pro athletes I train think it’s torture at first, but they feel muscles they never knew existed the next day." 🙃

 

Protein is Your BFF 🍳

 

You’ve heard it before, but Sal laid it out so well. Here's something you may want to consider!

 

Aim for 1 gram of protein per pound of your target body weight. Example: If your goal weight is 150 lbs, eat 150g of protein/day.

 

Why? Protein helps with fat loss, muscle building, strength gains, and preserving lean tissue.

 

Pro tip: Eat your protein first at every meal. It reduces cravings, keeps your blood sugar stable, and helps you feel fuller longer. 🙌

 

🥓 Timmerie’s take: “Skip the hangry moods! I’m always telling people, just eat some protein, and suddenly they’re a whole new (nicer) person.”

 

Creatine: The MVP of Supplements 

 

Sal recommended creatine monohydrate as something that could help! You can get your doctor's opinion too! 

 

It’s not just for bodybuilders: it’s great for everyone, boosting energy, improving muscle strength, and even supporting longevity.

 

How to take it: The easiest way to consider could be through gummies. Not into those? You could also mix the powder into water or a shake; don’t overthink it.

 

⚡ Sal’s hack: “If you’re not consistent with the powder, grab some gummies. Whatever makes it easier for you to stay on track!”

 

 Stretch Smarter, Not Harder 

 

If you’ve been stretching the wrong way (hint: static stretching), Sal’s got you covered:

 

Dynamic stretches before a workout: Think movement-based stretches that warm you up without disconnecting your muscles from your brain. Example: Leg swings or walking toe touches.

 

Static stretches AFTER workouts or before bed: Great for relaxing the nervous system and improving flexibility. (Think: Sitting hamstring stretches or hip openers.)

 

Back pain or sciatica? Try these:

 

Piriformis stretch (a.k.a. "figure 4 stretch"): Cross one ankle over the opposite knee while sitting, then lean forward.

 

Pelvic tilts: Lie on your back, knees bent, and gently arch/flatten your lower back.

 

🤸‍♀️ Timmerie’s fave: “That figure 4 stretch? Lifesaver. And you don’t even have to get on the floor—perfect for chair stretchers like me!”

 

BONUS HACKS YOU DIDN’T KNOW YOU NEEDED 

 

High-protein breakfasts = stable blood sugar all day. (No more 3 p.m. cookie cravings. 🍪✋)

 

If you’re dealing with nutrient deficiencies (like vitamin D or iron), get tested! Fixing these will supercharge your energy levels and workouts.

 

Takeaway Time ⏰

 

Sal’s hacks are all about simplifying your routine so it works for you, not against you:

 

Master the skill of your workout. 🎯

 

Protein first, always. 

 

Creatine for the win! 

 

Stretch dynamically before workouts, statically after. 

 

💡 Timmerie’s challenge: “Take just ONE of these tips this week and commit to it. Slow down your workouts, up your protein, or stretch properly. You’ll feel the difference!”

 

So, friends, are you ready to crush 2025 with these doable fitness upgrades?

 

 

The best way to listen to the Best of the Week is on our #1 Free Catholic App. It’s free, and always will be! To get and share the Relevant Radio app, check it out here.

This Trending with Timmerie episode featuring Sal Di Stefano from Mind Pump Media was the ultimate pep talk for anyone trying to level up their fitness routine in the new year. Sal brought the goods with&nbsp;practical, science-backed hacks to take your workouts and overall health to the next level: no burnout required. 👇 These are simply tips to consider and be sure to consult your doctor!&nbsp;
&nbsp;
Stop Trying to Outwork Your Body: Make Exercise a Skill 🏋️&zwj;♀️🎯
&nbsp;
Sal&rsquo;s first piece of wisdom? Stop thinking of exercise as a &ldquo;get sweaty&rdquo; contest. It&rsquo;s not about being the most exhausted person in the gym. Instead:
&nbsp;
Treat your workout like a skill. Whether you're swimming, strength training, or doing Pilates, slow down. Focus on perfecting your form.
&nbsp;
💡 Why? Better form = fewer injuries + better results + feeling stronger.
&nbsp;
For example: Instead of rushing through swimming laps, slow your pace and improve your efficiency. Same with lifting weights; less is&nbsp;more when your technique is on point.
&nbsp;
<blockquote>
🚨 Timmerie&rsquo;s note: "Slowing down is a game-changer! Even pro athletes I train think it&rsquo;s torture at first, but they feel muscles they never knew existed the next day." 🙃
</blockquote>
&nbsp;
Protein is Your BFF 🍳
&nbsp;
You&rsquo;ve heard it before, but Sal laid it out so well. Here's something you may want to consider!
&nbsp;
Aim for 1 gram of protein per pound of your target body weight. Example: If your goal weight is 150 lbs, eat 150g of protein/day.
&nbsp;
Why? Protein helps with fat loss, muscle building, strength gains, and preserving lean tissue.
&nbsp;
Pro tip: Eat your protein first at every meal. It reduces cravings, keeps your blood sugar stable, and helps you feel fuller longer. 🙌
&nbsp;
<blockquote>
🥓 Timmerie&rsquo;s take: &ldquo;Skip the hangry moods! I&rsquo;m always telling people, just eat some protein, and suddenly they&rsquo;re a whole new (nicer) person.&rdquo;
</blockquote>
&nbsp;
Creatine: The MVP of Supplements&nbsp;
&nbsp;
Sal recommended creatine monohydrate as something that could help! You can get your doctor's opinion too!&nbsp;
&nbsp;
It&rsquo;s not just for bodybuilders: it&rsquo;s great for&nbsp;everyone, boosting energy, improving muscle strength, and even supporting longevity.
&nbsp;
How to take it: The easiest way to consider could be through gummies. Not into those? You could also mix the powder into water or a shake; don&rsquo;t overthink it.
&nbsp;
<blockquote>
⚡ Sal&rsquo;s hack: &ldquo;If you&rsquo;re not consistent with the powder, grab some gummies. Whatever makes it easier for you to stay on track!&rdquo;
</blockquote>
&nbsp;
&nbsp;Stretch Smarter, Not Harder&nbsp;
&nbsp;
If you&rsquo;ve been stretching the wrong way (hint: static stretching), Sal&rsquo;s got you covered:
&nbsp;
Dynamic stretches before a workout: Think movement-based stretches that warm you up without disconnecting your muscles from your brain. Example: Leg swings or walking toe touches.
&nbsp;
Static stretches AFTER workouts or before bed: Great for relaxing the nervous system and improving flexibility. (Think: Sitting hamstring stretches or hip openers.)
&nbsp;
Back pain or sciatica? Try these:
&nbsp;
Piriformis stretch (a.k.a. "figure 4 stretch"): Cross one ankle over the opposite knee while sitting, then lean forward.
&nbsp;
Pelvic tilts: Lie on your back, knees bent, and gently arch/flatten your lower back.
&nbsp;
<blockquote>
🤸&zwj;♀️ Timmerie&rsquo;s fave: &ldquo;That figure 4 stretch? Lifesaver. And you don&rsquo;t even have to get on the floor&mdash;perfect for chair stretchers like me!&rdquo;
</blockquote>
&nbsp;
BONUS HACKS YOU DIDN&rsquo;T KNOW YOU NEEDED&nbsp;
&nbsp;
High-protein breakfasts = stable blood sugar all day. (No more 3 p.m. cookie cravings. 🍪✋)
&nbsp;
If you&rsquo;re dealing with nutrient deficiencies (like vitamin D or iron), get tested! Fixing these will supercharge your energy levels and workouts.
&nbsp;
Takeaway Time ⏰
&nbsp;
Sal&rsquo;s hacks are all about simplifying your routine so it works for you, not against you:
&nbsp;
Master the skill of your workout. 🎯
&nbsp;
Protein first, always.&nbsp;
&nbsp;
Creatine for the win!&nbsp;
&nbsp;
Stretch dynamically before workouts, statically after.&nbsp;
&nbsp;
<blockquote>
💡 Timmerie&rsquo;s challenge: &ldquo;Take just ONE of these tips this week and commit to it. Slow down your workouts, up your protein, or stretch properly. You&rsquo;ll feel the difference!&rdquo;
</blockquote>
&nbsp;
So, friends, are you ready to crush 2025 with these doable fitness upgrades?
&nbsp;
&nbsp;
The&nbsp;best way to listen to the Best of the Week is on our #1 Free Catholic App. It&rsquo;s free, and always will be! To get and share the Relevant Radio app, check it out&nbsp;<a href="https://relevantradio.com/listen/get-the-app/">here</a>.

Life can get busy, and it's easy to miss out on the captivating moments from your favorite Relevant Radio shows. But now, we've got you covered! "The Best of the Week - Relevant Radio Podcast" brings you the crème de la crème of Relevant Radio's programming. We carefully curate and compile the most engaging and relevant content from the past week, just for you! Get ready to catch up on faith, culture, current events, and personal growth, all in one convenient and easily accessible podcast. It's like having a front-row seat to the most compelling moments from Relevant Radio's diverse range of shows. So, whether you're an active Relevant Radio listener or new to our programming, "The Best of the Week - Relevant Radio Podcast" is your passport to a world of knowledge, growth, and inspiration.

Life can get busy, and it's easy to miss out on the captivating moments from your favorite Relevant Radio shows. But now, we've got you covered! "The Best of the Week - Relevant Radio Podcast" brings you the crème de la crème of Relevant Radio's programming. We carefully curate and compile the most engaging and relevant content from the past week, just for you! Get ready to catch up on faith, culture, current events, and personal growth, all in one convenient and easily accessible podcast. It's like having a front-row seat to the most compelling moments from Relevant Radio's diverse range of shows. So, whether you're an active Relevant Radio listener or new to our programming, "The Best of the Week - Relevant Radio Podcast" is your passport to a world of knowledge, growth, and inspiration.

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