What you probably want out of fitness doesn’t necessarily need a “hardcore” approach.

How about:

✅3-4 workouts instead of 5-6
✅Flexible Diet, Not Restrictive
✅Walking more, less exhaustion

Easy but consistent really does the trick…

Join the FREE FB Group I mention in the video below by clicking here.

I break it down even easier here…

If you’ve been going to the gym for a while but are seeing little to no results, this post is for you.

Progressive Overload is the single most important factor in getting positive results from any type of workout or any form of exercise.

It’s the component that can turn the most perfect workout program into a useless waste of time and literally make or break your success.

Progressive Overload is the absolute key to getting the results you want from your workout routine.

The best way I can explain it is by telling you a very important secret.

You see, the human body doesn’t care that you have some type of workout/exercise goal in mind. It doesn’t care that you want to build muscle, or lose fat, or get toned, or become stronger, or improve performance, or just look great naked.

Your body only knows and cares about 1 thing: keeping you alive and functioning as efficiently as possible. That’s your body’s only real goal.

And, to ensure it meets this goal, your body is both smart enough and capable enough to do whatever is needed of it in order to adapt to its environment.

And it’s this fact that is the basis for all workout/exercise goals to be reached.

What I mean is, the only way your body will ever change or improve the way you want it to is by creating an environment that proves to your body that these changes and improvements MUST be made.

Or, to put it another way, your body will not change or improve unless you force it to.

No matter how perfect your workout is, muscle will not be built, strength will not be gained, and performance will not improve unless you show your body that these are things that absolutely NEED to happen in order for it to survive.

And that right there brings us to something called the progressive overload principle.

The Progressive Overload Principle

The progressive overload principle basically states:

In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced.

And what it means is, if you lift the same weights, for the same number of reps, the same way for the next 20 years… nothing will ever happen. Your body will never change or improve in any way.

You will only maintain your current state.

However, if you increase the demands you are placing on your body by increasing the weight being lifted, lifting the same weight for more reps, or just doing something that increases the demands that your body needs to meet, then your body will have no other choice but to make the necessary changes and improvements that will allow it to adapt to this environment and remain capable of performing these tasks.

And these “changes” and “improvements” and “adaptations” come in the form of more musclemore strengthless fatmore tonebetter performance and just the overall results you are looking to get.

That’s what all of these goals are, really… just our body’s adaptive response to the demands being placed on it through exercise.

You’re basically showing your body that in order for it to survive, in order for it to do what you are forcing it to do, it’s going to NEED to make these changes and improvements.

Let me explain exactly what I mean by watching this short video here:

If you are reading this right now, I have no doubt that you know what your strength and fitness goals are.

But the distance between where you are right now and where you really want to be can be measured by the number of excuses you make.

The more excuses you make, the bigger the distance. So on the flips side, the less excuses you tolerate, the more you close the gap and start seeing your way towards your success.

The purpose of this email is to help you better understand exactly what excuses are so that you can flip the script and not give into them any longer.

😤1. First you must realize that ALL excuses you tell yourself are flat out LIES. We all find the resources, time and energy to do the things we want to do. An excuse is simply finding a way to justify your lack of desire.

😤2. Excuses will NEVER better your situation. You may think you’re doing yourself a favor but in the long run your excuses will turn out to be regret. Unfortunately, at that time, it may be too late.  It’s not too late right now though so start something today!

😤3. The more excuses you make, the easier it gets to make even more. This is a dangerous downward spiral to get into because the further you give in, the harder it is to get out of.  If you feel like this, we may need to talk to help you out of that situation.

😤4. You’re only hurting yourself by allowing excuses to prevent you from taking action.  Please understand that every time you make an excuse, you are preventing yourself from becoming happier, healthier, stronger and being more capable of taking on challenges that’ll test you both mentally and physically.

✅5. The cure for Excuses is EXECUTION. As soon as you have an excuse come up in your head, defeat it by taking action, no matter how small or insignificant you may think that action is. Lace up your shoes, turn on a motivational video, do a few Pushups, jump rope.

It truly doesn’t have to be much but you must do something. Once you get moving you’ll build momentum. Don’t stop. Allow that momentum and positive sensation of accomplishment continue to drive you to the next step and the next and the next.

3 weeks of positive action will propel you into a new, No Excuse making you. That’s just 21 days. You can do it but if you need help, hit me up. I’ll make sure we knock your excuses out for good 💪


When trying to lose weight (and every time I use the word weight I’m referring to FAT) it is very important to address your diet.

However, with so many trends, gimmicks and flat out lies out there, it can make someone go crazy about what they should be doing.

The simple fact is, when it comes to losing weight it will ALWAYS be more about calories in vs calories out than anything else.

Here are my TOP 5 Nutrition Lies that need to DIE ☠️

#1. 🚫 You must eat 5-6 meals per day to lose weight.
 Calories matter. As long as you’re in a caloric deficit it doesn’t matter when or how many meals you eat. Eating 5-6 meals can help with discipline, portion control and getting adequate amounts of protein in but it’s not the only way to lose weight.

#2. 🚫 You must restrict carbs to lose fat.
 Sorry keto fans, this isn’t true either. Again, it’s calories in vs calories out. Yes, you can eat and enjoy your carbs and still lose weight 👍

#3. 🚫 Eat clean if you want to lose weight.
 Eating clean / healthy isn’t the same as eating for weight loss. Fact is, you can still over eat on clean and healthy foods. Sure, you may be better off eating a salad when compared to drive thru burgers and fries BUT if that salad is loaded with extra calories it won’t matter much to your weight loss efforts.

#4. 🚫 You must use supplements and cleanses to lose weight.
Sorry Herbalife fanatics. This isn’t true either. Supplements can help support a healthy lifestyle but you should learn how to use food first to reach your goals and then supplement as needed.

#5. 🚫Ab exercises burn belly fat, tighten and flatten your stomach.
 Ab exercises can help strengthen your midsection while burning calories. If you truly want to see all your hard work, make sure you’re eating in a caloric deficit. Abs are made in the kitchen.

If you need help getting started with a proper / science and results based nutrition plan, hit me up and let’s ENJOY life while losing fat😁

Today I have a very important message for you.

Lately, I’ve been noticing a lot of people, and some of my clients included, getting very discouraged over their workouts.  They feel as if they aren’t making progress because they don’t notice the same rapid progress happening that they once did.

Here is what really happens when you hit these type of “plateaus.”  Yes, plateaus in quotations because that’s not what is going on at all.

It has been said that out of every 10 workouts – 4 will be “meh” 3 will SUCK and 3 will be GREAT.

You see, the more experience a person has in the gym, and the stronger he or she gets, the more they notice this pattern.

I’ll explain further.

Continue reading What To Do When Progress Stops

If you are finding it very difficult to start your strength and fitness lifestyle, I invite you to PAUSE, breathe and think about this…

Too often we buy into the more is better approach. More workouts, more information, more resources, more time, etc.

In reality, if you take a step back and focus your efforts on what truly matters you’ll make much greater strides towards your goals.

You don’t need the fancy gadgets, the expensive supplements, the 3 hour workouts 7 days a week.

You simply need to take positive action each day with consistency and purpose and allow it to build towards your success.

I talk about it much more in this quick video.  Check it out and if you still need help, please reach out to me by texting me directly at 804-274-8315.

Coach Murphy here and in this short video I’m going to give you the Step by Step blueprint to dominate every single workout from here on out.

I wanted to get this information out to you because I see so many people in the gym making the same mistakes and getting absolutely no where with their Strength and Fitness “routine.”

You can also download the Train Like a BOSS Manual by clicking this link!

With that said, let’s get into it 💪


WAIT!  Did you get your copy of the FREE, Train Like A BOSS manual?  If not, CLICK HERE NOW!

YES!  You CAN eat foods you enjoy every single week and still lose fat!  Sound awesome… then this training is for you!

If you are someone who wants the absolute BEST results without cutting out all the delicious carbs, tracking your MACRO nutrients and calories is going to be the route for you.

MACROS simply stands for macronutrients which are your big 3 – Protein, Carbohydrates and Fats.

The great thing is, this can be used with just about any eating lifestyle – yes, you can use this in conjunction with Intermittent Fasting, 5-6 meals a day, KETO, etc… what ever works for you.  One thing will ALWAYS matter when trying to lose fat and that is calories in vs calories out.

I like this approach when losing fat because it doesn’t restrict my diet, I don’t lose a whole bunch of strength and muscle AND I feel great with lots of energy and its pretty easy to stick to.

Check out this quick video on how we determine your Calories and more importantly your MACROS and then follow the steps below.

Continue reading How to Calculate Your Macros and Calories

The most effective workout you can do is the one you’re going to do.

Here’s the thing… with so much information out there I can see how people get stuck on information overload.

You can’t open Facebook or Instagram without being bombarded by the “right” exercise you HAVE to do for bigger arms, ripped abs and stronger squats.

Here’s the thing though… we are all built different.  Believe it or not but what may work for one person may not work for you.  Because of different leverages, heights, builds and muscle insertion points, you may do an exercise and never make any gainz from it.

On the other hand, ever had a workout that was just amazing and everything felt smooth and in the groove?  You got an amazing pump and truly felt like you could keep going forever because of the intensity and motivation you had for more?

What if you could do that every time you trained?

If that sounds awesome to you, check out this quick video.  It just may inspire you to hit your best workout ever today.