How to Enjoy All Those Holiday Treats
Check out this Facebook Live video I recorded about how you can enjoy your favorite holiday treats and still make progress toward your goals.
11 Face Pull Variations For Shoulder and Upper Back Health
Are you stuck sitting at a desk all day? Then you will benefit from incorporating more direct upper back work into your training program. Today we have become more sedentary, sitting at desks, working on our computers and phones all day. This causes our shoulders to round forward. This can cause postural issues and pain …
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How Is Your Breathing?
What is one thing you do every day but probably don’t pay enough attention to it? It is your breathing. As humans, we breathe over 20,000 times each day so I would say that is important. If you don’t breathe, you die. Therefore, you should learn to breathe properly. Too many people are breathing incorrectly. …
Consistency is King
When it comes to reaching your health and fitness goals, consistency is king. Whether you are trying to lose fat, build muscle, or just feel better, you have to be consistent. It is important to be consistent in building the habits and behaviors that will lead you to your goals. When you see a person …
The Carry
The final foundational movement pattern I include in my training programs is the carry. This movement pattern focuses on lifting a heavy object and walking with it. Heavy carries are great for building strength and stability, especially in the core. There are many variations and pieces of equipment that can be utilized for carries. Why …
The Lunge Pattern
The lunge or single leg movement pattern might be one of the least used patterns among people I have worked with. Everyone is so focused on doing everything on two-feet (bilateral) rather than utilizing the single leg movement pattern. I incorporate some form of single-leg variation in most of my programs. The single-leg is great …
The Pull
Next up on the foundational movement patterns is the pull. The pull consists of pulling the weight or object toward your body. This movement, like the push, has vertical and horizontal variations. The pull utilizes many different muscle groups but focuses mainly on the back, biceps, and shoulders. The variations of this movement are great …
The Push Pattern
The third foundational movement pattern is the push. The push can be broken into the horizontal push pattern and the vertical push pattern. This is probably the most popular upper body movement but when done correctly most push variations incorporate the whole body. Using the push is another great way to develop strength, power, and …
The Squat
Squatting is one of the foundational movement patterns along with the hip hinge, push, pull, lunge and carry. As human beings, we squat throughout our entire lives. From a baby first learning to stand to an adult squatting down to pick up a box off the floor. We squat almost every day so it is …
The Hip Hinge
I program based on the foundational movement patterns: hip hinge, squat, push, pull, lunge, and carry. I am going to write a blog series on each of the movements. First up is the hip hinge. The hip hinge is a great movement that has a lot of benefits including that it can be used for …