Let’s just say... sleep is optional these days.

Between 3am diaper changes, trying to remember what day it is, and convincing myself that Clear Whey counts as breakfast. I’m basically running on caffeine, dad instincts, and progressive overload.

But hey, if I can write this newsletter one-handed while holding a baby and sipping protein through a straw…

You can make progress this week.

So let’s get to it:

4 powerful pillars: short, tactical, and guaranteed to move the needle.

(And no diaper metaphors in the Training section. Probably.)

👇 Let’s dive in.

🏋️‍♂️ Pillar #1: Training — How to Progress Week by Week

Last week, we talked about progressive overload — the #1 law of muscle growth.

But knowing what it is and knowing how to do it are two different things.

So this week, let’s break down how to actually apply progressive overload inside a single 4-week phase...

This doesn’t replace the need for a longer, multi-phase plan. You want both a smart month-to-month strategy and a clear week-to-week progression inside each phase.

That’s how real transformation happens: one focused phase at a time, stacked back-to-back.

📆 What Progress Actually Looks Like:

1️⃣ Week 1: Learn + Adjust

This is your “get your feet wet” week.

Drop the ego, reduce weights, dial in your technique, and focus on getting familiar with the movements.

It shouldn't be your hardest week, but it sets the foundation. It's almost like a mini-deload or intro week.

2️⃣ Week 2: Dial In + Improve

Now that you're familiar, start pushing.

Dial in your weights and aim to improve at least one variable — more reps, more weight, better control, or shorter rest.

3️⃣ Week 3: Push Your Edge

By now, things should feel dialed.

You know what’s coming, so start pushing. You should be near full intensity, with your performance, pacing, and confidence all hitting stride.

4️⃣ Week 4: Go For It

This is your peak week.

Time to test the system and see how far you’ve come. Go for a PR. Aim to beat your previous weeks in every measurable way.

Just remember: push smart, not reckless. Good pain only.

💡 Track the Trend

You won’t always improve every variable every week...

But across the 4-week phase, you should see improvement in:

• ✅ Total volume lifted
• ✅ Time-under-tension
• ✅ Workout density (doing more in less time)
• ✅ Confidence, control, and consistency

That’s real progressive overload.
Not random workouts. Not just showing up.

But a deliberate push forward, one week at a time.

🥗 Pillar #2: Nutrition — No Kitchen, No Excuses

On June 2 at 3:33am, my son, John Bruce Bloore, was born. ❤️

We spent 3 days in the hospital with no fridge, no kitchen, and nothing but vending machines and DoorDash for fast food nearby.

But here’s the thing: I refused to lose.

Instead of giving in to fast food and Snickers bars for 72 hours, I opened the Instacart app from my hospital bed… and made it work.

🚫 Was it perfect? No.

✅ Was it intentional? Absolutely.
💪 And that made all the difference.

Here’s what I stocked up on:

• Quest Protein Chips
• Core Power 42g Protein Shakes
• Country Archer Zero Sugar Jerky
• RX Bars
• Legendary No Sugar Protein Pop Tarts
• Emergen-C Gummies + Immunity Ginger Shots
• Bottled Water
• Jocko Electrolytes
• Honeycrisp Apples

This isn’t about being perfect — it’s about being prepared.

Because whether you’re in a hospital, hotel, or airport…

Where there’s a will, there’s always a way.

Fuel your body. Honor your goals.
​Retain your identity.

Don't give away your agency or pretend you don't have a choice. Even in the chaos (especially in the chaos) you’re still in control.

🧠 Pillar #3: Mindset — Confidence Doesn’t Come First

Two weeks into fatherhood.

No manual. No certainty. No sleep.

Just me, my wife… and a tiny human who depends on us for everything.

And it hit me:

This is exactly how most people feel when they start a fitness journey.

• You don’t know what you’re doing
• You’re overwhelmed
• You’re second-guessing everything

But here’s what I’m learning, and what I’ve coached 2,000+ clients through:

💡 5 Mindset Shifts for When You Feel Lost

1. Confidence doesn’t require certainty

You don’t need to know it all to begin.
You just need to keep showing up when it’s hard, especially when it’s hard.

2. Your past wins still count

Never had abs? Never tracked macros? Who cares.

You’ve built a career. Overcome adversity. Handled far bigger challenges. You’ve already proven you can do hard things.

3. Borrow belief

If someone less intelligent, competent, disciplined or less motivated than you has gotten fit…

Why not you? If they can do it, you can do it.

4. You don’t get do-overs, only course corrections

Just like parenting, you can’t rewind the day.
You just pivot, learn, and move forward.
Progress not perfection.

5. You only fail if you quit

Not if you mess up.
Not if you have a rough week.
Only if you give up altogether.

So if you’re struggling with workouts, tracking, or just keeping it together right now…

Don’t restart.
Don’t quit.

Don’t make perfect the enemy of progress.

👉 Just take the next step.

Because just like parenting, you will figure this out.

And as long as you don’t stop?

You can’t lose.

🧃 Pillar #4: Recovery — The Protein Shake My Wife Actually Likes

Let’s be honest: most protein shakes kinda suck.

They’re thick, chalky, and feel like a punishment for working out.

So when I say my wife actually likes this one? That’s saying something.

She hates protein powders. Like… viscerally.

But this? This is different.

🥤 Legion Clear Whey = Light, Fruity, and Easy to Sip

Lately, I’ve been using it in a mid-workout drink that’s been a total game changer:

​Legion Clear Whey + G.1.M Sport​

👉 Protein + carbs + electrolytes = more energy & faster recovery

Perfect for:

• Long or intense lifts
• Anyone that hates milky protein shakes
• Early morning sessions when you don’t want or have time for a full meal
• Anyone juggling fitness + newborn chaos 👶

I don’t eat a full breakfast before lifting anymore, just sip this while training.

It fuels performance and recovery without slowing me down or upsetting my stomach.

✅ Why I Recommend It:

• 20g of high-quality protein per scoop
• Zero sugar, zero fat, 90 calories
• Light, fruity (Lemon Lime is 🔥)
• Lactose-free: easy on the stomach
• Actually tastes good even to protein skeptics

If you’ve been skipping protein because you hate the texture or taste, this might be the one that changes the game for you.

👉 Here’s the link to check it out​

Use my code ActionJackson for 10% off your first order and double loyalty points.

Remember, action is the difference between dreaming and succeeding.

See you next week.

Time for action,
​Coach Jackson

Founding Tonal Coach
Amazon #1 Best-Selling Author
San Francisco Magazine's “Best Trainer For Abs”

P.S. If you’re ready to take your health, fitness, and mindset to the next level, here are two action items:

✅ Apply for my coaching program: I’ll help you lose fat, build muscle, and feel unstoppable. Submit an application here.

✅ Share this email: Know someone who’d benefit from these tips? Forward this email to them and send them this opt-in form.