“It’s just part of getting old” and other bs. BAF newsletter september 2025
“It’s just part of getting old” and other BS.
Greetings BAF Friends,
We’ve made it to September — and what a meaningful year it is for our city. This marks the 20th anniversary of Katrina, and I can’t think of a better way to appreciate New Orleans than by spending more time outdoors.
If you haven’t visited The Historic New Orleans Collection lately, they have a marvelous free exhibit showing how the city grew outward from the French Quarter. Beyond a certain distance from the river, it was truly swamp land! Parts of City Park like Couturie Forest are the vestiges of that primal landscape.
If the summer heat kept you indoors, I encourage you this month to break free from the enclosure and reconnect with the city we call home. It's good for your spirit.
Bike along the Mississippi River--East or West Bank!
Watch a sunset at Lake Pontchartrain
Hop on the streetcar or ferry and just take it all in
When we train outdoors together, it’s not just about exercise — it’s participation, creation, and our little contribution to making this city something special. Movement is appreciation of this time and place.
It doesn’t always have to be a “fitness mission.” Simply being present in this landscape helps you feel part of something greater.
“I Guess This Is Just Part of Getting Old” — And Other BS We Believe
I hear it all the time: “I can’t bounce back like I used to when I was younger.”
Well... I have a hot take for you... When you were younger, you were not bouncing back — you just had more reserves.
Think of your “youth” like a big pile of cash stuffed under your mattress. Every time you do something unhealthy, you take a handful. And it doesn’t bother you too much because there is still plenty of cash in there. Then one day—say when you turn 30 or 40—you realize there’s not as much cash in there as there used to be, and you say “oh well, I guess I’m poor now.” Then you try to make what little money you have left last as long as you can. Your quality of life drops, you can’t do the things you once did, and it is stressful! Sounds pretty dumb right?
Like… why didn’t we invest some of that mattress cash?
So why do we treat our health like this?
Instead of treating our health like some finite reservoir determined by a chronological age, we can reinvest in ourselves by exercising, eating right, sleeping, reducing our stress, staying hydrated… that’s a well diversified portfolio! That way in tough times, when one aspect of our lives or our health goes awry, we’ve hedged our bets to TRULY have the ability to “bounce back.”
Pain ≠ The End
If you broke your leg, do you say, “oh well, I guess that’s it” and walk around with a non-functioning leg for the rest of your life? NO.
So why is it any different with soft tissue and nerves? As time marches on, we may experience chronic aches and pains, and instead of doing anything about it, we can get into the bad habit of saying “that’s just my body giving out.” This lies on an assumption that despite doing NOTHING preventative or proactive, that you have perfect mobility... and apropos of nothing, your body decides not to work anymore. This is the exact opposite of what exercise science tells us. The “use it or lose it” principle tells us that if we don’t move out bodies, they start to break down, but if we keep using them, they stay strong and supple.
Often, it’s just imbalanced movement patterns straining a joint. If something feel overused, something else in the body is likely being under used.
The good news: unless there’s a major tear, you can still strengthen and restore soft tissue. And MOBILIZATION works better than immobilization.
Remember, adult pro athletes rehab serious soft tissue injuries all the time and return to high levels of performance. You just need to be responsible about it.
Key Takeaway: Don’t ignore nagging pain — manage it before it becomes a bigger problem.
Learn the difference between productive discomfort (“good pain”) and injury signals (“bad pain”). At the first sign of bad pain, stop what you’re doing, stretch, or activate muscles to reset.
Warmups aren’t optional. They calibrate your body for stress and prevent injury. You can also continue to mobilize, stretch DURING your workout as well, such as during your rest periods.
Protective and Supportive Gear like wrist wraps, knee sleeves, knee wraps, elbow wraps aren’t a sign of weakness — A football player doesn’t think less of themselves because they have to play with helmets and pads. Using protective gear is just part of the game.
Wear the right shoes! I've said it once, I'll say it 1000 times, squishy running shoes (e.g. Hokas, Brooks, OCs) have no place in strength & conditioning training. Wear them for what they were intended for and nothing else... RUNNING.
Your feet need to feel the ground to better balance and support you. My favorite training shoe for functionality, look, and price is FEIYUE. If you've never heard of them, they are very popular within the Kung Fu and Parkour communities.
When to Seek Outside Help
If you’ve gone too far and the pain is interfering with your ability to move….
See a chiropractor or osteopath for identification and immediate relief of the problem. The solution may be realigning the body with myofascial release, muscle stim, and spinal/ hip manipulation. Ask for recommended exercises to help train the body to stay in better alignment.
Reserve orthopedic specialists for extreme cases (immobility or surgical needs). Their expertise is in drastic corrective action — not prevention. Remember: an ounce of prevention is worth a pound of cure.
Rewrite the “Getting Old” Script
Getting old is largely a state of mind. Some people “decide” they’re old at 30, 40, or 50. If you’re planning to be on this planet a long time, that’s a little EARLY to be throwing in the towel, don’t you think?
Next time you hear yourself say “That’s just part of getting old,” reframe it. Say: “I’m capable of so much more.”
It’s never too late for your first push-up, pull-up, or 10K.
Need inspiration? These athletes prove age is nothing but a number:
Stay Strong. Be Free. Be Yourself AF.
“I workout constantly, but my body never changes! Why?!” BAF Newsletter august 2025
It all begins with an idea.
August 1, 2025
First off, thank you all for showing up and training with me these past few months! It’s been amazing to witness your progress and to be part of your fitness journey.
We are in the dog days of summer, and it's tempting to stay inside where the AC is blasting. HOWEVER, there are still beautiful moments to be outside, which are so important to keep us grounded, both physically and mentally. Remember, we can live in harmony with even the harshest environments with the right mindset and preparation. Despite experiencing the hottest days of the year, there's this magical window before noon: the dew point drops, the wind picks up, and the sun hasn't yet baked the heat into the ground. I'm often surprised at how pleasant it is--and I am so grateful to share that time in a movement practice with you.
The concept of "Going Beyond Adaptation" is rooted in intention and applied daily in our choices. "Making space" for ourselves is bullshit--We have to carve it out. Expect resistance. Going Beyond Adaptation means to make proactive changes in life despite setbacks or hardships. We view every obstacle as an opportunity to rise to the occasion. Not only do we weather the storm, we learn to dance in the rain.
What's Coming Up
•• I've been developing a new Functional Implement Training Block—think sandbags, gravel, water-based implements… real superhero/Sarah Connor/badassery type stuff. If you’re ready to enter your bad bitch era, I'm here to help you put your big girl pants on--one leg at time. Just say the word.
The upcoming Weekend Warrior Series in City Park (Fri-Sun @ 11AM) will start to integrate some of these workouts. Don’t worry, it’s nothing you can’t handle!
“I work out all the time, but my body never changes… why is that?”
This is one of the most common frustrations I hear—and it’s valid. You’re showing up, you’re moving your body, but your physique looks the same. What gives?
Here are a few of the most common reasons:
1. You can’t out-train a bad diet.
If you're consistently eating more (or less!) than your body needs... or not fueling with the right macronutrients, no amount of training will make up for it. The kitchen matters just as much—if not more—than the gym. (See nutrition discussion below.)
2. You’re not training as hard as you think you are.
Just because you did 5 sets of 10 reps doesn’t mean your muscles are being challenged. If you stop well before failure or use weights that are too light, the stimulus just isn’t strong enough to promote real change.
A good rule of thumb: train until you’re about 1–2 reps away from failure—this is called "Reps in Reserve" (RIR). Pushing to 0 RIR (true failure) is effective too, but not necessary every time. If you're not familiar with what that level of effort feels like, your body might just be coasting.
3. You’re not training the right way.
Strength training doesn’t feel like cardio. You might not be dripping sweat or gasping for air. And that’s okay. We’ve been conditioned to think “hard” equals “high heart rate,” but when it comes to muscle growth and strength gains, the stimulus needs to be mechanical—as in heavier weights, not just more movement.
That means:
Fewer reps (often under 10)
Longer rest periods (yes, you might work for 1 minute and rest for 2)
Slower sessions with more focus
Ironically, when I stopped chasing high-volume, high-intensity circuits every day, my body changed dramatically—for the better. I got significantly stronger, and my muscular tone went to the next level. It felt like I was “cheating” because I wasn’t killing myself… but the reality? Lifting heavier with more rest actually allows for greater training volume over time. That’s how you get stronger and reshape your physique. *** This doesn't mean bulky*** It takes an incredible amount of effort and just plain genetics to build enough muscle to look bulky. This is why people who want to gain a lot of muscle resort to taking steroids. You will not look bulky.
4. Poor form means poor results.
If you’ve trained with me, you know I’m a stickler for form. Not just for safety—though that’s huge—but because good form activates the right muscles. If your form is off, you may be relying on the wrong muscles. If the target muscle isn't even FIRING, you're just going through the motions. This is called junk volume. Yes, you're moving some weight around, and you might get fatigued doing so, but it's just not doing anything productive.
So how do you fix it? Use a mirror or film yourself. It’s not vain, nothing to be embarrassed about. Seeing yourself from a different angle can help you SELF-CORRECT and can make a huge difference in your results. Want even better feedback? Hire me as your trainer!
5. Not all “hard” things drive visible change.
Cardio can feel brutal—and it is great for your heart and endurance. But cardio alone won't reshape your body. You might lose some weight, but if you’re not building muscle along the way, your body will look like a smaller version of the same shape. So if you are pear shaped, you will be a smaller pear. Apple Shaped? A smaller apple.
That’s why strength training is essential for body recomposition. Want to look “toned”? You need muscle. Want to change the proportions of your physique? You need muscle...You need resistance training. Simple as that.
Nutrition Talk—Let’s keep It Real. if you are thinking about dialing in your nutrition, here are a few pointers.
Ask Chat GPT to calculate your BMR (basal metabolic rate) based on your age, height, weight, sex, and activity level.
Use MyFitnessPal to track your macros. You don’t have to do this everyday unless you want to, but I like to use it like once a week when I am meal prepping so I can just make a bunch of meals that I can individually portion out for the week, so I can grab a meal quickly before I get a chance to snack on something else. Plus chopping up vegetables every day is tedious, messy, and lame.
If you’d like to be more intuitive about your choices, you can elect to cut out processed foods from your diet since whole foods tend to be less calorically dense than processed foods. For example, instead of bread or chips, switch to root vegetables, which have high volume, high satiety as well as higher in micronutrients.
When in doubt, focus on your protein intake and hydration.
On average, a person engaged in strength training should be eating 1g protein per pound of bodyweight. This is well above the recommendations of American Heart Association (60-65g/day)…. This may seem like a lot of protein, but the good news is that protein has high satiety, and is more thermogenic than carbs and fat (it requires more energy to digest it). By focusing on what you CAN have, and being in the mindset of seeking out food, as opposed to depriving yourself of food, this will feel like less of a “diet” and more of a shift in preferences.
Alcohol is tricky because it is fun, and cutting it out of New Orleans social life is difficult and can be awkward sometimes. If you choose to imbibe, I recommend to allow yourself 1-2 times a week to enjoy a drink (notice how I didn’t say “restrict” yourself), and when you do drink to choose something that is lower in calories and causes less inflammation in the body. Tequila is one of the “cleanest” alcohols out there. But you shouldn’t deprive yourself of anything, so if you enjoy a nice red wine with dinner, go ahead and have it! (Just incorporate it into your meal plan so you don’t blow your macros for the day). It's also a good idea to go to bed SOBER. Alcohol interferes with the hormones that help with muscle repair when you sleep. So have your last drink at least 2 hours before bed time. I can testify that once I cut back on my alcohol consumption a few years ago, my physique better reflected the hard work I was doing at the gym.
Some of my favorite ways to add protein into my diet
Greek yogurt + protein powder
Oatmeal + protein powder
A peanut butter and jelly sandwich on a high protein sprouted bread (like Ezekiel bread) has almost the same macros as a standard protein bar, but is far more filling and significantly less processed. I will make 6 or 7 for the week, and keep them in my fridge so I can grab one on the way out the door the same as I would a protein bar. Add a protein shake to that? Double whammy protein.
3 boiled eggs (210 cal, 15-18 g fat, 18-21g protein) has fewer calories than MANY protein bars, no processing, and are very filling. Even with the price of eggs today, this is cheaper than 1 protein bar!
Batch Cook Chicken breasts... cut them up, and portion them out for the week. You can grab this when you’re feeling snacky instead of chips or cheese.
replace starches (think rice, pasta, bread) with high protein alternatives (Ezekiel Bread has 5g protein per slice!)
Some of My Favorite Protein Powders
Free range organic whey protein (flavorless)
SunWarrior Plant Based Protein (amazing b/c it lists the amino acid profile)
Hydration & Electrolytes!
If you are one of those people “who doesn’t sweat” and gets easily overheated it is likely because you are dehydrated. Dehydration causes
increase in core body temperature,
decrease in blood plasma volume, and
increase in heart rate and perceived exertion.
The recommended Adequate Intake of an adult female is 2.7L of liquid a day (this includes coffee, tea, juice, etc as well as fluid in food).
Please be sure PREHYDRATE before exercising, and add electrolytes to your hydration strategy this summer.
During prolonged activity in hot weather, the Institute of Medicine (IOM) recommends sport drinks containing:
• 20 to 30 mEq of sodium (460-690 mg NaCl) per liter
• 2 to 5 mEq of potassium (78-195 mg) per liter, and
• Carbohydrate (YES, you read that correctly) in a concentration of 5% to 10%.
→Something like a packet of Liquid IV dissolved in a liter of fluid is perfect for this.
If it were that easy, everyone would be walking around with their dream body...
Real progress takes strategy, consistency, and feedback... but it's not as impossible as you think!
Don't sell yourself short. You can achieve this! It's never, EVER too late to start taking your health back.
If you’re stuck, get some help... That’s what I’m here for :)
Peace & Love,
— Coach CJ
Health is Wealth, So Get Paid. BAF Newsletter July 2025
Health is Wealth, So Get Paid.
July 1, 2025
Mindset Matters: You ARE Worthy & Capable
If you are waiting for the perfect time to get back in shape… here’s some tough love: that moment isn’t coming. You will always have a perfectly good reason NOT to exercise—injury, job stress, family obligations, burnout, fatigue, emotional and spiritual crises will ALWAYS be there. That's a guarantee.
The economy does not care whether you get in shape or not...you are literally a disposable battery.
Your job does not care whether it’s slowly killing you... sitting 8+ hours a day works great for them.
Even the people who love you might not understand how deeply you need time for yourself.
No one is capable of caring for your health more than you, and NO ONE will make room for your needs. You must decide whether you are worth it. (hint: you are!)
THIS is what going Beyond Adaptation is all about.
We don’t wait for the stars to align—we move anyway. Fight for yourself.
We don’t ask permission to be well—we prioritize our health unapologetically to better serve others.
We believe that a strong body = a stronger mind.
In tough times, do not to put yourself last. These are exactly the moments when your movement practice can be your salvation. Whether it’s taking a walk, doing some yoga, or coming to my class… for a MINIMUM of 1-2 hours a week spend some time working on yourself. This is not a recommendation, it's a prescription...
It will pay dividends in all other aspects of your life.
Suddenly those mountains may turn back into molehills.
If they stay mountains, you’ll have the strength, courage, and confidence to climb them.
Real talk!
Why We Train – Process Over Aesthetics
Maybe it's time for a perspective shift...
A results-oriented approach to fitness focuses on visible outcomes—looking leaner, seeing the number drop on the scale, getting abs by summer. While there’s nothing wrong with wanting results, this mindset is fragile. The second your progress stalls—or doesn’t match your timeline—you risk burnout, discouragement, and quitting altogether.
A process-oriented approach, on the other hand, focuses on what you can control: showing up, giving your best effort, and staying consistent. It values the experience of training, not just the outcome. Every session becomes a win because you honored your commitment, pushed through resistance, and chose to invest in yourself.
Here’s the Truth:
It takes an average of 16 strength training sessions to see measurable physiological changes.
If you train 3x a week? 5 weeks to visible progress.
If you train 2x a week? That’s 8 weeks.
once a week? 16+ weeks. ()
Until then, all the progress is happening beneath the surface—improvements in control, range of motion, balance, and strength. These are neurological adaptations, and they matter just as much.
If you're focused on the process, every week will feel like you are gathering momentum.
If you're only focused on results, you will find no joy... like a madman chasing a mirage in the desert.
At Beyond Adaptation, we train for performance, function, and confidence.
We celebrate progress in movement quality, mental resilience, and energy levels.
We don't chase perfection—we build a lifestyle.
When you commit to the process, results will come. But more importantly, you'll already feel like you've won.
DEXA Scan Opportunity – Don’t Miss This
Tulane is offering free DEXA scans as part of an osteoporosis study. They’re aiming to screen 20,000 people, and in return, you’ll get a $25 Amazon or Walmart gift card. **Get ANOTHER $25 gift card to participate in the addendum study...
This is UNHEARD OF. These scans usually cost $150–$200 and provide:
Most accurate reading of Body fat % (AND fat distribution in the body)
Bone mineral density (critical, you may already be losing bone mass and not know it)
A real picture of your health—not a number on the scale.
Sign up if you're ready to stop guessing about how you're actually doing... I made changes in my own training after seeing my results. The more you know!
You don’t need to be perfect…
You just need to be present.
Champions aren’t built in ideal conditions.
They’re built in the grind, the chaos, the discomfort,
the moments when no one else is watching.
Show up. Move. Choose yourself. It Gets Easier.
Every class you attend, every rep you complete, every effort you make—you prove to yourself that you’re someone who follows through.
And no matter how crazy life gets, you’ve accomplished something that no one can take from you.
Health is Wealth, So Get Paid.
See You Out There.
- CJ | Beyond Adaptation Fitness
the body is built to adapt: BAF Newsletter June 2025
It all begins with an idea.
June 1, 2025
Can you believe we’re nearly halfway through 2025? Time is flying, and I’m so excited to share all the latest updates as we grow together and prepare for a sultry New Orleans summer. Summertime is all about building resilience—mentally, physically, and environmentally.
What Does It Mean to Go Beyond Adaptation?
In everyday life, adaptation means changing behavior to better suit the environment. But if we’re not careful, we can adapt too well to comfort and routine—narrowing our experiences and limiting personal growth.
I grew up in Louisiana avoiding the heat at all costs—hopping from one air-conditioned building to the next. I hated (HATED) to sweat. I basically adapted to be an indoor cat.
At some point, I realized that living within such narrow environmental conditions wasn’t really living. There’s a whole world out there—and I wanted to be part of it.
In 2019, I trained Muay Thai in Phuket, Thailand. We trained four hours a day in an open-air gym. It was 30°C everyday. I don’t think I’ve ever sweated more in my life—but I got used to it!
Why? The human body is built to adapt. That’s why it’s important to actively shape our environment, rather than just react to it.
Going Beyond Adaptation means taking ownership of your path. It’s about choosing challenge, embracing change, and stepping into discomfort to become the strongest version of yourself. We’re not just passengers in our lives—we’re the engineers!
Thanks for being part of this journey. Let’s keep growing stronger—together.
-CJ
How Heat Acclimatization Works
Your body can learn to thrive in the heat. Here’s how:
Involuntary Adaptations:
Increased heat shock protein production, which:
Increases plasma volume and blood flow to the brain and skin
Helps prevent degenerative diseases like Alzheimer’s & Parkinson’s
Enhances cellular stress resilience
Supports muscle growth and recovery
Improves heart health and detoxification
Helps delay aging by reducing cellular damage
You start to sweat earlier, making you more efficient at cooling off! (https://pmc.ncbi.nlm.nih.gov/articles/PMC9345296/#mco2161-sec-0090)
Voluntary Adaptation:
Deep diaphragmatic breathing helps release built-up heat
(Don’t be a baked potato—exhale the heat!)
If you keep jumping from one AC room to another, you never acclimate—and miss out on all these powerful health benefits.
Let’s live in harmony with our environment and find joy in movement even when it’s warm.
Gear Recommendations for class
to stay dry, strong, safe, & comfortable!
ARE BAF classes women only?
NO. While our classes are designed with women in mind, everyone is welcome. If your partner or friends want to join us, bring them along! We’re committed to maintaining a respectful and inclusive space for all identities.