11. External validation isn’t needed for progression. You can work out, not post it on social media, and believe it or not, you’ll still get stronger and look better naked (i.e. lose body fat and gain muscle).
12. If you find yourself unable to function or perform without caffeine, you need to take a deeper look at your lifestyle and change something. Fitness can only be expressed when you allow fatigue to mitigate.
13. No one (besides you) really cares about how much you lift. I promise.
14. Yes, your knees can and should go over your toes when you squat. This is the 21st century, it’s time for this myth to die.
15. IIFYM (if it fits your macros) works from an energy balance standpoint – aka you will lose weight even if you eat Doritos, Twinkies, and Captain Crunch. However, it’s an extremely poor choice if you care about your health and longevity even slightly.
16. Technique trumps all – if you move like trash, it will eventually catch up with you.
17. If you find the front of your shoulders sore and overworked after bench press, odds are you might need some soft tissue work on your pecs along with t-spine mobility and upper back strength (aka learn how to set your shoulder blades and keep them there).
18. Spinal flexion is not bad. Read that sentence again. In fact, if you really want to challenge your personal biases, consider experimenting with Jefferson barbell curls – sadly these don’t work your biceps but your spinal erectors will thank you.
19. The difference between surviving and thriving is adequate sleep.
20. If you’re looking to work in fitness, certifications are a starting point, not an end goal.