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In This Issue:
The Bottom Line on Creatine
Why Your Posture Matters
Good Morning!
Creatine is having a moment right now, and for good reason.
It’s one of the most studied supplements we have. Decades of research show it’s both safe and effective for improving strength, increasing lean muscle, and supporting performance (Journal of the International Society of Sports Nutrition).
The standard dose is simple. About 5 grams per day. You can mix it in water, coffee, or a smoothie. No need to overcomplicate it.
It’s also inexpensive. You can grab a quality creatine monohydrate at Costco and it breaks down to just a few cents per serving. (We also sell Earth Fed Creatine at Formula 4.)
So why are so many women still avoiding it?
Most of the hesitation is related to initial water retention. A little bloating. Sometimes a few pounds on the scale in the first week or two.
That part is real. But it’s also misunderstood.
What is Creatine?
Creatine is a naturally occurring compound found in foods like red meat, just in small amounts. To get 5 grams from food alone, you would need to eat roughly two pounds of steak a day.
Not realistic for anyone. That’s why supplementation makes sense.
Once you start taking it, creatine draws water into your muscle cells. That’s what gives them a fuller toned look.
It also helps your body regenerate ATP, your main source of quick energy during training.
More available energy means more reps, better output, and over time, more strength, muscle, and endurance.
How to Make it Work
Here’s where most people get it wrong.
Creatine will help you perform better, almost immediately. It increases your body’s ability to produce quick energy, which means more output for your workouts. That part is consistent across the board.
But muscle growth is a different story.
A recent review of 39 randomized controlled trials found that while creatine improves performance in all types of training, increases in muscle size only showed up when it was paired with resistance training and progressive overload.
In simple terms, creatine raises your ceiling. Your training decides what you build.
If you are lifting with intent and pushing your limits, your body uses that extra energy to create strength and lean muscle.
If your training is lower intensity, you can still benefit from creatine. You will have more energy, better output, and improved recovery. But the visual and structural changes most people are chasing will come from adding resistance training.
Think about it this way. A heavy lower body lift day places a completely different demand on your body than a light yoga session.
Both have value, but they are not the same stimulus. Creatine responds to effort.
More than Muscle
One more thing. Creatine is not just for muscle.
There is growing research showing it may support brain health, memory, and cognitive function as you age, especially under stress, according to a study published in Experimental Gerontology. That applies to both women and men.
And no, it will not make you bulky. It will not cause fat gain.
It will support the work you are already doing.
I take it. I recommend it. And I especially encourage women to stop holding back because of outdated myths.
Lift weights. Challenge yourself. Stay consistent.
Creatine will meet you there.
See you at Formula 4!
Jasmine Hines
P.S. If you enjoy this newsletter, please forward it to a friend or family member. Thank you!
Why Posture Comes First
At Formula 4, we focus first on posture.
Because postural alignment isn’t just “standing up straight.” It’s how your body organizes itself to produce and absorb force.
Biomechanics = how force moves through your body
Kinesiology = how your body moves
When your joints are aligned well, force transfers cleanly. When they’re not, force leaks.
That’s when problems start: tightness that won’t go away, nagging pain, limited mobility, and lifts that never feel smooth.
Most people don’t need more effort. They need better postural alignment.
At Formula 4, we focus on restoring posture so your body can move, and perform, the way it’s designed with fewer injuries and more complete recovery.
Takeaway: Better posture isn’t cosmetic. It’s the foundation for moving well, training effectively, and staying pain free.
👉 Click here to check out Mark Radio’s Instagram post on posture, and be sure to follow Formula 4 on all social media platforms!
Weekly Inspiration
“He who has health, has hope; and he who has hope, has everything."
— Ancient Proverb
Get Fitter Faster. Now, More Ways to Train!
We’ve expanded our class schedule to give you more consistent opportunities to train with purpose. Not just to sweat, but to improve how your body moves.
Because interval training isn’t just about conditioning. It challenges coordination, sharpens focus, and stimulates the kind of integrated movement patterns that build long-term health and fitness.
Led by our staff of expert trainers, these sessions are designed to be structured, efficient, and energizing, so you get real results without wasted time.
Spots are limited to keep each session focused and intentional.
If you don’t yet have a Formula 4 account, you can still join us! Just reach out to book your spot.
📧 [email protected]
📞 (855) 897-6683
