⏱️ Reset Your Standards, Not Just Your Goals

PLUS: Even Mild Dehydration Can Lower Testosterone and Strength

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Michael Pender & Ryan Engel
August 01, 2025

Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!

TODAY’S LEVEL UP:

  • Coach’s Corner: Reset Your Standards, Not Just Your Goals

  • Did You Know?: Even mild dehydration lowers testosterone and strength

  • Question from Our Readers: How do I stay on track over the weekend without feeling restricted?

  • Fit Trivia: Which 90s sitcom featured a character known for doing bicep curls in his living room while reciting affirmations?

Reset Your Standards, Not Just Your Goals

We all set goals—lose 20 lbs, see abs, build muscle.

But here’s the real move:

Raise your standards, not just your goals.

Anyone can want results. But your daily standards decide whether you get there.

  • Do you hold the line on nutrition, even on weekends?

  • Do you train when it’s inconvenient?

  • Do you show up with intention or go through the motions?

When fitness becomes your standard, not your struggle, everything changes.

FROM RYAN’S DESK

Confidence isn’t gifted. It’s built through reps, sweat, and follow-through. Every time you keep your promise to yourself, you get stronger. Walk taller, not because someone hyped you up, but because you earned it. Daily.

Did You Know?:

Even Mild Dehydration Can Lower Testosterone and Strength

Just a 2% drop in hydration can reduce:

  • Strength output

  • Mental focus

  • Hormone levels (including testosterone)

Drink more water, especially in the summer heat.

Pro tip: Start the day with 20–24 oz before coffee. Your body wakes up dehydrated, and that first glass sets the tone.

Question from Our Readers:

“How do I stay on track over the weekend without feeling restricted?”

– Anthony, 52, from Cleveland

Here’s how to win your weekends without hating them:

  • Have a plan, not a cheat day

  • Track your protein and calories loosely—don’t wing it

  • Limit alcohol to 1–2 occasions, not 3-day benders

  • Stay active—walks, hikes, short lifts

The key is flexibility with structure.

Indulgence without spiraling.

And if you fall off? Get back on by the next meal.

Fit Trivia: Which 90s sitcom featured a character known for doing bicep curls in his living room while reciting affirmations?

Answer: Family Matters – Steve Urkel! Believe it or not, the iconic nerd had an alter ego—Stefan Urquelle—who was jacked, smooth, and confident. The transformation scenes included makeshift home workouts and mirror pep talks, reminding us that even sitcoms understood the power of consistency and self-belief.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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Publisher: Ryan Engel

Editor: Michael Pender

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