Holiday Nut 101

Hello Followers ,

Lets just take the time to discuss important things to keep in mind over the holidays , in regards to Nutrition .  Yes for sure with all the Fantastic holiday meals with loved ones , variety is not generally an issue .
However Moderation , as well as Balance can be unrealized . So while relishing in Family and Friends during the holidays , lets not forget about our goals and keep on track to the finish line.

NO TRYING , ONLY DOING!!

Mantra For Thought

  Impossible is two letters to long........IMPOSSIBLE !!!

Remembrance

In Flanders Fields 

By: Lieutenant Colonel John McCrae, MD (1872-1918) 

Canadian Army

In Flanders Fields the poppies blow 

Between the crosses row on row, 

That mark our place; and in the sky 

The larks, still bravely singing, fly 

Scarce heard amid the guns below.

We are the Dead. Short days ago 

We lived, felt dawn, saw sunset glow, 

Loved and were loved, and now we lie 

In Flanders fields.

Take up our quarrel with the foe: 

To you from failing hands we throw 

The torch; be yours to hold it high. 

If ye break faith with us who die 

We shall not sleep, though poppies grow 

In Flanders fields.

Mantra For Thought

Your Potential Should Be Based Upon The Emotions Received By The Actions You Make , Not By The Reactions Of Your Social Influence!

Smashed!!

Great News
                   KC while at the gym , on Wednesday October 31 2012 crushed two of his personal and physical goals. I am very proud of KC and he should be proud as well , he has come far in a small period of time . Even though  the journey is only just beginning I'm positive you are gonna go above and beyond your own expectations.

13 Steps Walking on Hands - Accomplished 36 Steps WOW!

Bench Press 1.5x BW - Accomplished This 5x SUPER!

Keep Up The Superior Work KC

Front Squat Technique

Hello followers;
      Today we are gonna touch base on the Front Squat Technique , and keep in mind use little or no weight until you get proper technique down , thus saving yourself from injury as well as it is a good idea when getting into weighted front squats to have a spotter or trainer with you.

 The Front Squat Setup. Like with Back Squats, your body is supposed to hold the bar not your hands. On Front Squats this means you should keep your chest up at all times so your shoulders support the barbell, not your wrists. If you try to support the weight with your hands, it will hurt. Chest up, elbows high, open hands. Don't hesitate stretching your wrists and triceps if you lack flexibility.

• Foot Stance. Stance should be slightly wider than on the low bar Back Squat. Start with shoulder-with stance, go a bit wider.
• Toes Out. How much depends on your foot stance, but they should always point in the same direction as your knees. So 30-45° out.
• Chest Up. Put your chest forward and lift it up. This gives the bar a solid base to sit on & makes it impossible to round your upper-back.
• Tighten Lats. You can't tighten your upper-back on Front Squats like on Squats. However you can tighten your lats: spread them.
• Look Forward. Up is bad for your neck, down will make your lower back round. Look forward, fix a point in front of you.
• Bar Position. Behind your clavicles and close to your throat. Coughing is possible and clavicles may hurt. Front Squat more, you'll adapt.
• Hands Open. Your shoulders support the weight, not your hands. Open your hands, relax them. Three fingers under the bar is okay.( In the video below I am demonstrating a modified cross arm grip the his grip is a lot harder to keep your elbows up so I recommend using the front clean grip see pic 1.5)
• Elbows Up. Put your elbows up with your upper-arms almost parallel to the floor so the weight doesn't end up hurting your wrists.
• Elbow In. Push your elbows toward each other during the Front Squat. This will be easier on your wrists.

Check out my video below , any comments or concerns please message me.

"Run Well My Friends!"

Pic 1.5 :  Front Clean Grip / Cross Arm Grip

http://stronglifts.com/how-to-front-squat-with-proper-technique/

Client Trainer Update

Proud to say that KC has made great bounds in the right direction towards his goals. He has toned up sculpture like and has shown quite an overall gain in strength & endurance.
With KC's permission here are some of his numbers:

Weight: 114.8 lbs
BMI: 20.3 (Body Mass Index)
Fat%: 9.1%
Fat Mass: 10.4 lbs
FFM: 104.4 lbs (Fat Free Mass)

"These are great results and I'm sure we will see more in the near future; Keep up the great work KC!!"

here is a section of what we have coming up to look forward to with the addition of some Boot Camp Basics and Spartan workouts guaranteed to bring huge results.