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Blog 2018-03-16T01:55:29+00:00

Recent Articles

806, 2018

Exercise Swaps – Bored? Hurt? Switch It Up! — I like the side plank quite a bit, and there are a ton of variations you can do to make it easier/harder, but, a lot of my clients have issues with them hurting their shoulders. A lot of them would rather go through the pain so they can do the exercise, bc abs, but it really boils down to not knowing a good replacement. — If you’re wanting to hit the obliques and have side plank shoulder issues, take the suitcase carry for a ride. — Why its a good substitute: -still works obliques -works on grip strength -can be great for metabolic conditioning -one of the few exercises you can put heavy load on the obliques with safely — How to perform: -brace core and pick up weight -while maintaining upright posture walk with the weight for (X) distance -stay square the entire time -switch hands and repeat — Im in the camp that thinks loaded carries should be a staple of a good program anyway, so this swap was perfect! If anything you will be a pro at getting the groceries with one hand 😉 — #loadedcarries #farmercarry #obliques #abs #abdominals #abworkout #metcon #metabolicconditioning #workouttip #strengthtip #trainer #strengthcoach #reformedathletes

By | June 8th, 2018|Categories: Uncategorized|0 Comments

Exercise Swaps - Bored? Hurt? Switch It Up! — I like the side plank quite a bit, and there are a ton of variations you can do to make it easier/harder, but, a lot of my clients have issues with them hurting their shoulders. A lot of them would rather go through the pain so they can do the exercise, bc abs, but it really boils down to not knowing a good replacement. — If you’re wanting to hit the obliques and have side plank shoulder issues, take the suitcase carry for a ride. — Why its a good substitute: -still works obliques -works on grip strength -can be great for metabolic conditioning -one of the few exercises you can put heavy load on the obliques with safely — How to perform: -brace core and pick up weight -while maintaining upright posture walk with the weight for (X) distance -stay square the entire time -switch hands and repeat — Im in the camp that thinks loaded carries should be a staple of a good program anyway, so this swap was perfect! If anything you will be a pro at getting the groceries with one hand 😉 — #loadedcarries #farmercarry #obliques #abs #abdominals #abworkout #metcon #metabolicconditioning #workouttip #strengthtip #trainer #strengthcoach #reformedathletes

706, 2018

Exercise Swaps – Bored? Hurt? Switch It Up! — Again, I don’t post this to say this swap should be permanent or that I am against Barbell Deadlifts, but, there are instances where they aren’t optimal. — Swapping Barbell Deads for Trap Bar Deads can be good in a few different instances: – you (or a client) are having trouble with barbell dead form – you have chronic low back pain – you need to switch up your program a bit to get back on the adaptation train – you have weak quads — trap bar deads are more quad dominant but also hammer the posterior chain — If you must do barbell deads but you need to switch it up you can pull from blocks, elevate feet, use bands/chains or switch up your tempo. (All of these cane applied to trap bar deads too, though) — In the end its all about doing whats best for you and your body. Everyone is different — so never feel bad if the guy who says your shins have to bleed for deadlifts to count says trap bar deads are weak. Tell him he has ugly shins and walk off 😂😂😂 — #deadlifts #legs #trapbardeadlift #trapbardeads #barbendin #legday #workouttip #workouttips #workoutswap #exerciseswap #trainer #strengthcoach #reformedathletes

By | June 7th, 2018|Categories: Uncategorized|0 Comments

Exercise Swaps - Bored? Hurt? Switch It Up! — Again, I don’t post this to say this swap should be permanent or that I am against Barbell Deadlifts, but, there are instances where they aren’t optimal. — Swapping Barbell Deads for Trap Bar Deads can be good in a few different instances: - you (or a client) are having trouble with barbell dead form - you have chronic low back pain - you need to switch up your program a bit to get back on the adaptation train - you have weak quads — trap bar deads are more quad dominant but also hammer the posterior chain — If you must do barbell deads but you need to switch it up you can pull from blocks, elevate feet, use bands/chains or switch up your tempo. (All of these cane applied to trap bar deads too, though) — In the end its all about doing whats best for you and your body. Everyone is different — so never feel bad if the guy who says your shins have to bleed for deadlifts to count says trap bar deads are weak. Tell him he has ugly shins and walk off 😂😂😂 — #deadlifts #legs #trapbardeadlift #trapbardeads #barbendin #legday #workouttip #workouttips #workoutswap #exerciseswap #trainer #strengthcoach #reformedathletes

606, 2018

Exercise Swaps – Bored? Hurt? Switch It Up! — The back squat can and should be a staple in most programs, but, it’s not for everyone. It is perfectly acceptable to have a leg day without them, no matter what a gym bro tries to tell you 😉 — The back squat can be rough on taller guys with limited mobility, or if you have low back pain and can be intimidating for some. For those reasons I think the RFE Split Squat is def a worthy swap option. — The RFE split squat (or split squats from the ground) are an underrated and underused part of most programs. I really like to use these in bigger groups of youth athletes because of the stability benefits as well as it being a bit safer to coach and monitor (in my opinion) as well. — Why the RFE Split Squat is a good substitute: – Doesn’t load the low back like barbell back squats – Unilateral (single leg) loading can help work on asymmetries that can be prevalent during the back squat – requires more stability than the back squat, so while the back squat definitely requires you to use your core the split squat hits it a little differently – Some may not be confident using a barbell back squat so this is a great option — Like I said, you back squats are a huge part of programming, but, with this swap you don’t lose a whole lot (and may even gain some if using a barbell depending on who you talk too). — Try these out to switch up your programming or to give your low back a break if its feeling a little cranky! — #legday #legs #squats #backsquats #splitsquats #singlelegtraining #workoutip #quads #quadzilla #workouttips #trainer #strengthcoach #reformedathletes

By | June 6th, 2018|Categories: Uncategorized|0 Comments

Exercise Swaps - Bored? Hurt? Switch It Up! — The back squat can and should be a staple in most programs, but, it’s not for everyone. It is perfectly acceptable to have a leg day without them, no matter what a gym bro tries to tell you 😉 — The back squat can be rough on taller guys with limited mobility, or if you have low back pain and can be intimidating for some. For those reasons I think the RFE Split Squat is def a worthy swap option. — The RFE split squat (or split squats from the ground) are an underrated and underused part of most programs. I really like to use these in bigger groups of youth athletes because of the stability benefits as well as it being a bit safer to coach and monitor (in my opinion) as well. — Why the RFE Split Squat is a good substitute: - Doesn’t load the low back like barbell back squats - Unilateral (single leg) loading can help work on asymmetries that can be prevalent during the back squat - requires more stability than the back squat, so while the back squat definitely requires you to use your core the split squat hits it a little differently - Some may not be confident using a barbell back squat so this is a great option — Like I said, you back squats are a huge part of programming, but, with this swap you don’t lose a whole lot (and may even gain some if using a barbell depending on who you talk too). — Try these out to switch up your programming or to give your low back a break if its feeling a little cranky! — #legday #legs #squats #backsquats #splitsquats #singlelegtraining #workoutip #quads #quadzilla #workouttips #trainer #strengthcoach #reformedathletes

406, 2018

Exercise Swaps – Bored? Hurt? Switch It Up! — I love both of these moves and use both often in my programming! But, if you’ve been doing standard barbell rows for a while now and they’re a little stale, or maybe you have some low back pain that you need to work around the chest supported barbell row is a great substitute! — Why it’s a good substitute: – works same main muscles – reduces load on lower back – reduces ability to cheat — As with anything you do miss out on a couple of things by making the switch: – you don’t have the load on the low back that can help gain strength (and thickness) there – you don’t get the secondary benefit of the static hold on the hamstrings reinforcing the hinge pattern – no cheater reps, I know, this was listed as a pro, but it depends on how you look at it. In some cases cheater reps are worthwhile (typically in the intermediate to advanced lifter training for hypertrophy) — Whether you’re making the switch to add some variation to your program or if you’re training around an injury/low back pain this is a solid swap. 🙂 — Comment with your favorite swaps or if you want another post like this! — #back #biceps #barbellrow #batwingrow #lifting #backday #hypertrophy #strengthtraining #liftheavy #fitnessfreak #tipoftheday #workouttip #fitnessfam #trainer #strengthcoach #reformedathletes

By | June 4th, 2018|Categories: Uncategorized|0 Comments

Exercise Swaps - Bored? Hurt? Switch It Up! — I love both of these moves and use both often in my programming! But, if you’ve been doing standard barbell rows for a while now and they’re a little stale, or maybe you have some low back pain that you need to work around the chest supported barbell row is a great substitute! — Why it’s a good substitute: - works same main muscles - reduces load on lower back - reduces ability to cheat — As with anything you do miss out on a couple of things by making the switch: - you don’t have the load on the low back that can help gain strength (and thickness) there - you don’t get the secondary benefit of the static hold on the hamstrings reinforcing the hinge pattern - no cheater reps, I know, this was listed as a pro, but it depends on how you look at it. In some cases cheater reps are worthwhile (typically in the intermediate to advanced lifter training for hypertrophy) — Whether you’re making the switch to add some variation to your program or if you’re training around an injury/low back pain this is a solid swap. 🙂 — Comment with your favorite swaps or if you want another post like this! — #back #biceps #barbellrow #batwingrow #lifting #backday #hypertrophy #strengthtraining #liftheavy #fitnessfreak #tipoftheday #workouttip #fitnessfam #trainer #strengthcoach #reformedathletes

406, 2018

*NSFW* (sorry mom) — One of these is not like the others… my boy @peakmvmnt wanted me to make a squat prep video (look at the vid on the left side for proper form lol 😂) for our upcoming eBook, Maximum Mobility, so i said “ok sure!” before knowing what it looked like. — Rustin knows how bad my ankle mobility is, so i’m sure you can guess how these ended! 😂😂😂 — Anyone else feel my pain trying to get into a deep squat?! — #tallguyproblems #mobility #maximummobility #flexibility #stretching #stretch #mobilitytraining #mobilitywod #mobilitychallenge #trainer #strengthcoach #reformedathletes

By | June 4th, 2018|Categories: Uncategorized|0 Comments

*NSFW* (sorry mom) — One of these is not like the others... my boy @peakmvmnt wanted me to make a squat prep video (look at the vid on the left side for proper form lol 😂) for our upcoming eBook, Maximum Mobility, so i said “ok sure!” before knowing what it looked like. — Rustin knows how bad my ankle mobility is, so i’m sure you can guess how these ended! 😂😂😂 — Anyone else feel my pain trying to get into a deep squat?! — #tallguyproblems #mobility #maximummobility #flexibility #stretching #stretch #mobilitytraining #mobilitywod #mobilitychallenge #trainer #strengthcoach #reformedathletes

106, 2018

🚀The Goal is Progress, Not Perfection.🚀 🦄 When you’re about to start something its natural that you want it to be “perfect” or the “best”. But, when perfection is what is expected it opens up the door for you to feel guilty if you deviate from the “perfect plan” or never start at all. This applies to anyone who has started or those who are waiting for perfect conditions to start. 🐝 If you’re waiting to start until you have everything is just right the reality is that you may not even get started at all. There are no “perfect plans”. No “right time”. No perfect playlists (trust me, ive tried). You’ve made the decision to start — which is HUGE! Now don’t be paralyzed trying to make everything is perfect. Jump in and refine along the way. 🐛 Maybe you have already started and you have the “perfect conditions”. Starting is obviously huge, but, “perfect” plans built between our ears rarely translate very well to reality. What I mean by that is not that you don’t know what you’re doing or that what you’re doing is bad — rather most perfect plans take you from an activity level 1/10 to 10/10 so fast without stopping in the middle. 🦋 Sure, perfect plans may yield faster results but perfect plans are hard (sometimes impossible) to live up to. Start slower and get the progress you want at a pace you can maintain. A perfect plan that isn’t being used isn’t worth the paper it was written on. 🐞 I’m not bashing you for being prepared before you start your journey to reach your goals. Theres a huge difference between being prepared and waiting for perfect conditions. You can do this. Jump in. Get started. Let’s go! 🐢 TAG a friend who needs to see this and save the post so you’re able to pull it up quickly when you’re discouraged. ❤️

By | June 1st, 2018|Categories: Uncategorized|0 Comments

🚀The Goal is Progress, Not Perfection.🚀 🦄 When you’re about to start something its natural that you want it to be “perfect” or the “best”. But, when perfection is what is expected it opens up the door for you to feel guilty if you deviate from the “perfect plan” or never start at all. This applies to anyone who has started or those who are waiting for perfect conditions to start. 🐝 If you’re waiting to start until you have everything is just right the reality is that you may not even get started at all. There are no “perfect plans”. No “right time”. No perfect playlists (trust me, ive tried). You’ve made the decision to start — which is HUGE! Now don’t be paralyzed trying to make everything is perfect. Jump in and refine along the way. 🐛 Maybe you have already started and you have the “perfect conditions”. Starting is obviously huge, but, “perfect” plans built between our ears rarely translate very well to reality. What I mean by that is not that you don’t know what you’re doing or that what you’re doing is bad — rather most perfect plans take you from an activity level 1/10 to 10/10 so fast without stopping in the middle. 🦋 Sure, perfect plans may yield faster results but perfect plans are hard (sometimes impossible) to live up to. Start slower and get the progress you want at a pace you can maintain. A perfect plan that isn’t being used isn’t worth the paper it was written on. 🐞 I’m not bashing you for being prepared before you start your journey to reach your goals. Theres a huge difference between being prepared and waiting for perfect conditions. You can do this. Jump in. Get started. Let’s go! 🐢 TAG a friend who needs to see this and save the post so you’re able to pull it up quickly when you’re discouraged. ❤️

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