Magazine

You said this was the year you are going to stick with the gym.  This is the year you will meal prep. This is the year that you will make fitness one of your priorities.  You successfully make it through the first two weeks of training. You survived the awkward feeling of getting back into the gym.  You are amazed that the first week soreness that can feel like being hit by a bus didn’t kill you. You are almost through the first month and you missed a few days of training. Fortunately, missing a couple days of training is not detrimental to success in your fitness journey.  How ever, you are not as excited and motivated to keep training as hard or as often. It is normal to feel this way towards training.  Eventually motivation will wear off but you need to focus on being disciplined.  Sticking to your routine will help you reach your goals and re-ignite your motivation. Here are a few tips to help stay motivated and discipline in the gym Set specific and achievable goals.Create…

Kettle bell swings are a great compound (multi joint) movement to build lean muscle in your legs and arms as well as improve overall endurance.  There are many different versions of kettle bell swings and each serve a different purpose.  However, back safety is always a priority of each version. Although your hips and knees are used in a kettle bell swing, it is a “hip dominant” exercise similar to how deadlifts are hip dominant. Most of the explosive power in a kettle bell swing is coming from your glutes in the hip drive portion of the exercise. A common mistake is that people try to make kettle bell swings a “knee dominant” exercise. In short, a lot of people do a squat and swing the kettle bell around. By doing this the momentum is making the kettle bell drop too low below your knees during the swing and is putting your lower back at risk.  If you lower back is burning or hurting the most, there is a strong possibility that you have too much knee flexion and the…

Deadlift Check List The deadlift is a very important exercise to master. This is a compound (multi-joint movement) exercise that is beneficial inside and outside of the gym. Many people have a fear of hurting their back from doing deadlifts. However, the reality is you are much more likely to hurt your back outside of the gym by picking up something up with bad form that only weighs around 20 pounds. The deadlift is very safe and effective as long as you keep good form the number 1 priority. Building strength is very important. Keeping good form is the most important. If you cannot maintain proper form than you are not ready to lift heavier. This applies to every exercise. Never sacrifice form to add more weight. Here is a quick check list for a proper deadlift. Deadlift Starting Position  Step up to the bar Bar should be over the center of your feet (center of gravity) Grab the bar with your hands; shoulders should be slightly in front of knees Slightly bend knees until shins tough the bar (Do…