Everything we do we must undo! This includes the ridiculous amount of sitting we do on a daily basis. As a personal trainer, thoracic and shoulder mobility are high on my list of issues to address within my clients' training sessions.
By simply addressing these issues posture is better, pain can be eliminated, and strength increases due to improved biomechanics.
Give the kettlebell arm bar a try this week within your warmup or as active rest during your strength session!
Changing how you eat or increasing the number of times you exercise?
HINT: It's NOT exercise!
Think about it...
The average person eats MORE THAN 3 TIMES A DAY.
That's at least 21 chances you have to change the way your body feels each week.
You can ALSO get AMAZING results by simply strength training 3 TIMES A WEEK.
But 3 vs. 21.
Therefore what you are eating is FAR more important than what you are doing for exercise.
It doesn't have to be perfect.
YOU JUST HAVE TO START.
The problem is you are overanalyzing all the diets that worked for so and so instead of LEARNING TO FEEL what works for YOU.
I have heard all the excuses in the book.
I hate to cook. I'm not hungry. I'm single and cooking for one is a pain in the ass.
If you learn "which foods represent which macronutrients" the excuses disappear.
For the most part our food choices can be broken down into 3 main categories
PROTEIN | FAT | CARBOHYDRATES
I want to you eating something from each category with each meal you consume.
Make it a game... think PLUG AND PLAY.
Whether that means you are doing some food preparation at home or you are eating on the run
YOU MUST UNDERSTAND which foods represent which macronutrients in different situations. You can either be prepared or you can have faith in your ability to make the right educated decision if you yourself unprepared.
These are the following sources of PROTEIN currently in my fridge, and ready to go.
Chicken sausage, whole eggs, tuna, grass fed beef, greek yogurt, egg whites, cottage cheese, + sun warrior protein powder.
I like squats because they work my entire body. However, sometimes when I do them, they just don't feel as good as I know they can.
Here are 4 exercises that I've sequenced (in a specific order) to make my squats feel better. They help me engage the right muscles, ultimately making me stronger and allowing me to get into the proper position!
(This can work for body weight squats, goblet squats, or barbell back squats.)
These days there are all sorts of "squat challenges" and high repetition bodyweight programming promising to "tone and sculpt" DAT ASS. Don't believe everything you hear! Many of these ads and challenges aren't based on FACTS. Not only are a great set of glutes easy on the eyes, did you know it can also increase performance and prevent low back pain?!
Is anyone else sick of hearing about DIET and EXERCISE!??!
I want to set a few things straight.
At Stacey Schaedler Strength we prefer to refer to diet as nutrition and exercise as training.
This post is an intro to our nutrition basics. The next post will discuss our exercise/training beliefs.
When it comes to nutrition, it seems that few experts can agree on what a "healthy diet" is and isn’t. This can be extremely confusing! I have been a vegetarian, eaten a low-fat + high- carb diet, eaten a high- fat + low-carb diet, eaten to fuel my performance, partaken in intermittent fasting, dieted for physique competitions…the list goes on and on. These experiences have taught me invaluable lessons about how my body works.
Your body is smarter than you and if you learn to listen to it, it can teach you a lot!