Proper Hinge Technique
A foundational movement that I find is often overlooked is proper hinge technique. As a trainer, I frequently see people attempting deadlifts but relying on squat mechanics instead of true hinge mechanics. To address this, I use the following breakdown as one of my favorite progressions and cueing methods:
Progression:
1. PVC Hinge
2. S-Swing
3. Kettlebell or Dumbbell RDL
4. Barbell RDL
5. Kettlebell Deadlift
6. Barbell Deadlift
Key Cues:
“Push your hips back as if you’re shutting a door behind you. Your knees should bend slightly but not excessively. You should feel the movement primarily in your glutes and hamstrings, with some engagement in your lower back.”
“For deadlifts, start with an RDL. As you lower the bar and reach mid-shin, bend your knees. Boom! You’ve got proper hinge mechanics for your deadlift.”
By mastering the hinge, clients can safely and effectively build strength and movement efficiency, laying the foundation for strong, powerful movements and reduced lower back pain. Just remember poor movement patterns lead to incorrect muscles firing and exercises being blamed for things they didn’t even do.
What I Learned Bringing My Baby to Work (For Trainers Thinking About It)
When I first decided to bring my baby to work, I was both excited and nervous. As a personal trainer and coach, my job is dynamic and physical, and adding a baby into the mix felt like stepping into uncharted territory. What I didn’t expect, however, was just how much she would teach me along the way.
1. Flexibility Is Everything
Babies are unpredictable. Naps don’t always line up, and sometimes snack time turns into meltdown time—but with good planning, these moments are rare. Bringing my baby to work taught me to embrace flexibility, not just in my role as a parent but also as a professional. I learned to adjust my schedule and mindset, adapting on the fly while still keeping my clients’ needs front and center.
2. Boundaries Build Respect
Clear boundaries with clients were essential. From the start, I communicated that while my daughter might be present, their sessions were still all about them. This open dialogue helped everyone feel respected and comfortable, creating a surprisingly seamless flow in the gym.
3. The Power of Community
Bringing my baby to work revealed just how much people love to support one another. Clients, coworkers, and gym members often stepped in to lend a hand or share a laugh. It reminded me that fitness spaces are about more than just reps and weights—they’re about building connections.
4. Babies Are the Best Icebreakers
Having my baby in the gym brought out an unexpected side of my clients. People who were normally laser-focused on their workouts would pause to coo or share a lighthearted moment. This humanized our sessions, deepening the trust and camaraderie we’d already built.
5. Time Is Precious
Balancing work and motherhood forced me to become more efficient. I learned to make the most of the minutes between baby care and client training, which helped me prioritize what truly mattered. This efficiency not only made me a better coach but also a more present mom.
6. Strength Looks Different Now
After years of helping people build physical strength, I’ve gained a new appreciation for mental and emotional strength. Whether it’s soothing a fussy baby between sets or adjusting to unexpected changes in my day, I’ve learned that strength comes in many forms—and it’s not always about lifting the heaviest weight.
7. Baby Personality Matters
The temperament of your baby is a big factor. Some babies may not thrive in a work environment, especially those with conditions like colic. I was fortunate to have a baby who adapted well. In fact, she was often more manageable on the days she came to work than on the days we stayed home. This won’t be the case for every parent, so it’s worth considering your baby’s personality before taking the leap.
Final Thoughts
Bringing my baby to work has been a journey of growth, patience, and discovery. It hasn’t always been easy, but the lessons I’ve learned have been invaluable. For any trainer—or any parent—thinking about blending work and parenthood, my advice is this: It’s okay to figure it out as you go. Your strength and your baby’s resilience will surprise you.
Resistance Training For Life
As a trainer, I devote countless hours to correcting long-held misconceptions about the true benefits of resistance training. Many fear becoming overly muscular, misled by social media influencers and deceptive individuals suggesting their petite size or significant muscle mass results from specific fitness programs. Sadly, these clients often overlook the long-term implications of neglecting resistance training, which extends beyond mere aesthetics. Insufficient muscle mass can limit their freedoms as they age, potentially hindering plans they’ve eagerly anticipated for retirement. One certainty in life is aging, and our goal should be to maintain as much freedom as possible throughout our later years. Muscle plays a crucial role in this: it acts as a protective armor, offering stability and power that not only prevents falls but also enhances metabolic health. How does muscle mass improve metabolic health? Well, increased muscle mass helps with insulin sensitivity. 11% of the US population is diabetic and 38% of Adults have pre-diabetes so improving insulin sensitivity is crucial to helping combat this growing trend. On top of that, each year over 300,000 people over 65 fall and break a hip of these 300,000 over 25% will ultimately die due to complications. That being said building strong bones and muscles can greatly limit your risk of fall like this. So in the case of resistance training think about health span over just aesthetics.
Keeping Food Simple
Many people feel overwhelmed by food choices due to ever-changing dietary advice. However, when tackling major health issues such as diabetes and heart disease, it’s evident that excessive consumption of any single food can be detrimental. A straightforward meal planning approach can help, and balancing calorie intake and expenditure is key. Here’s a flexible framework based on caloric needs:
1. Aim for 1-3 servings of lean meats or fish daily. Including protein at each meal assists with blood sugar regulation and promotes fullness.
2. Select 4-5 diverse vegetables for the week, mixing them up at every meal to maintain variety.
3. Incorporate healthy fats, such as avocado, olive oil, or nuts. These not only stabilize blood sugar but also support healthy hormone production.
4. Introduce beans into your meals.
5. Avoid foods that cause inflammation for you. It’s essential to recognize that triggers vary individually.
6. Enjoy fruits in moderation, preferring berries over fruits like bananas and oranges.
7. Limit the intake of highly processed foods, but don’t deprive yourself of occasional indulgences.
For breakfast, quiches are our go-to, offering a balanced mix of protein, fats, and vegetables with minimal preparation. Check out my quiche recipes if that piques your interest.
For us, pre-cooking various meats and vegetables for the week and combining them differently for lunch and dinner ensures diversity while maintaining interest. This approach might not suit those seeking extensive variety.
Things I like to consider when designing a training program?
One thing we often overlook when making a workout plan is that it needs to fit the person using it. Even the best plan won’t help if it isn’t followed. So, the first big step is helping clients find a routine they can stick to and actually enjoy. For instance, if someone doesn’t like high-intensity workouts, they probably won’t do them. As trainers, our job is to mix what they need with what they’ll have fun doing.
Another big issue for many clients is adherence to a program and how do we improve it. Sometimes, this could mean checking in with them every day or having more workout sessions together each week to help with adherence. This helps them get into the habit and, over time, they can keep up the routine on their own. With so many things going on in daily life, many people find it hard to make room for exercise. That’s where a good trainer steps in. We guide them, slowly building a plan that works for them—and this doesn’t happen overnight it’s is definitely a process that require time and patience.
Lastly, there’s a need for real motivation. There’s a big difference between liking the idea of getting fit and truly wanting to put in the work. This shows up during workouts. They have to genuinely want to change, and it’s our role to nurture that desire into tangible results when it’s there.
High Protein Quiche
This is arguably one of the simplest breakfasts to prepare. I typically make two quiches a week, which serves both my husband and me. What I love about quiche is its simplicity and the ease of incorporating veggies.
What you will need:
1 Head Broccoli (cut up)
2-3 Peppers Fresh or Frozen (diced up)
1/2 Bag Root vegetables diced up. I prefer to buy these frozen. (CASCADIAN Farm Organic Root Vegetable Hashbrowns Organic)
2 x 5.3 Ounce Good Culture: Cottage Cheese Low Fat
1/4 Cup Of Cheese (Personal Choice)
7 Eggs
1 Tsp Olive Oil
Recipe Makes 8 Servings:
Approx Calories:
Calories: 164 Calories
Protein: 14.3g
Carbs: 7.5g
Fat: 7.6g
How to Prepare:
Step 1: In a pan, sauté veggies with light olive oil until tender. Set aside to cool. Meanwhile, preheat the oven to 400°F.
Step 2: In a large bowl, combine the cooled veggies with eggs, cheese, and cottage cheese.
Step 3: Pour the mixture into a pie dish. Bake at 400°F for approximately 45 minutes or until a knife inserted into the center comes out clean.
Step 4: Allow the pie to cool for an hour. Once cooled, slice into 8 equal pieces and store in the refrigerator.
Step 5: When ready to eat, simply reheat a slice and enjoy!
Let me know if this works for you!
Why you should start by tracking your food?
When clients approach me with the objective of losing weight, one of the primary recommendations I make is to begin tracking their current dietary intake. There are several rationales for this initial step.
Firstly, understanding one's starting point is crucial. For instance, if an individual is consuming 3,000 calories daily, making an abrupt drop to 1,500 calories - the potential caloric requirement for weight loss based on factors like activity level, age, height, and target weight - would be not only jarring but also unsustainable. By first determining an individual's current caloric consumption, we can then methodically reduce intake, making the transition smoother and more manageable.
Secondly, assessing the macro-nutrient distribution is essential. It's not rare to find that some individuals may have an imbalance, such as a high intake of carbohydrates or fats, coupled with low protein consumption. By recognizing these patterns, it becomes easier to introduce incremental changes. For instance, elevating protein and fiber intake can make the overall caloric reduction process more comfortable and satiating.
By beginning with these steps, we lay a foundation that promotes sustainable change, ensuring our clients are set up for success from the outset.
Am I Fit Enough for the Gym?
Regardless of age or current fitness level, it's never the wrong time to step into a gym. Remember, no matter how fit you become, there will always be someone seemingly more fit than you. But as the adage goes, by simply being at the gym, you're already ahead of the person lounging on the couch. Taking the initiative to visit the gym for the first time can be daunting for many, filled with fears of judgment, concerns about appearances, and uncertainties about attire. As a fitness professional, I see it as my duty to alleviate these concerns. Both men and women express these anxieties, but women often grapple more intensely with the feeling of not being "good enough" for the gym. So, to all the ladies out there, here's a little insight: see those muscular men confidently lifting heavy weights? Many of them were once in your shoes. And those who seem like experts? They had to start somewhere, too. If you're still worried about going to the gym hiring a trainer may be a good first step!
Feeling Watched at the Gym? Here's What You Need to Know
One of the most frequent apprehensions I've encountered, especially among women who are new to the gym environment, is the feeling of being watched. With a decade of experience as a personal trainer and even more years working on my own fitness, I'd like to share some insights that might put your mind at ease.
Why Might Someone Be Looking Your Way?
For Women and Men Alike:
Admiration: Sometimes, you just stand out. It might be because of your attire, your energy, or even your form. (P.S. I find wearing black helps if you hate looking like you peed yourself. This is my own personal worry so thought I would share.)
Impressed By Your Routine: Your dedication or the exercises you’re doing may catch someone's eye or they are noticing your progress. You do tend to see a lot of the same people at the same time at the gym every week so sometimes people will comment on your progress.
Daydreaming: We've all been there. Lost in thoughts, staring blankly at a point in space that just so happens to be where someone else is. This is usually the most common reason someone is watching you. Pro-Tip: Wave at them. I bet they stop or don’t even notice you’re waving.
Concern About Form: If someone's watching, they might believe you're making an error in your exercise form. But here's some reassurance: A large percentage of gym-goers use machines or perform exercises incorrectly at some point. Even professionals had to start somewhere. What's more, many still witness positive outcomes regardless of occasional mistakes so if this is the case don’t sweat it.
For Women Specifically:
Shared Camaraderie: Women might look at other women as they can relate to their routines or challenges.
The Same Daydreaming: Just as with men, sometimes women too are simply lost in thought.
Remember, everyone's at the gym for their personal growth and fitness journey. It's essential to focus on your goals and not get too wrapped up in what others might be thinking. After all, most of the time, they're probably thinking about their own workouts at least I know I am.
Defining Success: My Personal Journey in Weightlifting
I began my weightlifting journey in 2014. Initially, I could hardly discern my skill level, relying heavily on comparisons with other athletes and feedback from coaches. It took time for me to truly understand the nuances of the sport.
As I spent more time weightlifting, I became better at evaluating my own strengths and weaknesses. One realization that struck me was that while I may not be inherently gifted, I possess a relentless drive and work ethic.
I've encountered coaches who think virtually any athlete could be the "Lebron James" of weightlifting. Conversely, some believe only a handful are destined for greatness. This dichotomy fascinates me.
There's merit to being identified as a potential star early on. It often becomes a self-fulfilling prophecy: more coaching, attention, and resources naturally translate into better performance. However, while the extra support is undeniably advantageous, natural talent is pivotal. Some individuals are inherently suited for specific sports, and when their innate ability is honed with dedication and superior coaching, they can achieve unparalleled success.
Early in my weightlifting career, my second coach believed I had the potential for the Olympics. Given the landscape of the sport then, it seemed plausible. After all, by 2016, even with my modest skills, I reached the preliminary round of the Olympic Trials.
But since then, the landscape of the sport, including qualifying procedures and weight categories, has evolved dramatically.
My perspective has matured with age, influencing how I perceive my own accomplishments. For instance, I've clinched titles at both the Nationals and the American Open. While these victories brought pride, I've learned to view them in two lights:
1. **Intrinsic Value:** The medals I've earned are symbols of my dedication and determination. Although I'm not the most decorated lifter, each medal holds its own value.
2. **Relative Value:** Some coaches have hinted that had their athletes competed, I might not have won. But success in sports is contingent on a multitude of factors. Athletes can't bank on hypotheticals.
It's a trap to constantly seek validation through accolades. Even after achieving something monumental, there's always another milestone beckoning. I came to understand that the quest for success in sports can be unending. It's crucial to define personal happiness rather than let societal expectations dictate it.
And so, I invite you to accompany me on my journey.
My current objective? To give my all, every single day. Depending on the day, this might translate to a rank, a medal, or simply personal growth. But my self-worth is independent of the weight I lift; it's more about resilience and my commitment to the sport.
With each passing year, while I jest about "aging out," I genuinely look forward to continuing this journey, even if the trajectory changes. I’m eager to acquire new skills and share my insights with my athletes and followers.
My experience as a Personal Trainer has bestowed me with invaluable perspectives. Too often, we undermine our achievements, obsessing over others' perceived success. It's essential to remember that everyone's journey is unique.
Although I'm only human, prone to bouts of frustration and self-doubt, I've learned the importance of owning my journey and not letting external opinions dictate its worth.
Why Use Blocks?
Block Lifts are a specific type of training variation where the barbell begins on blocks at varying heights, instead of from the ground. This approach can offer several benefits that directly translate to the improvement of the Olympic lifts:
Benefit #1: Developing specific portions of the lift: Block snatches and cleans allow athletes to focus on specific portions of the lift, depending on the height of the blocks. This is great for improving weaknesses in certain phases of the lift. For instance, low blocks might help enhance the transition phase, while high blocks might help improve the final pull and catch. While also reducing overall strain on the athlete due to the reduced range of motion required.
Benefit #2: Teaching proper bar path: Block snatches help athletes learn the correct bar path during the second and third pull phases of the snatch, by ensuring the bar is kept close to the body. This can translate to improved efficiency and effectiveness during the full lift.
Benefit #3: Increased power output: Lifting from the blocks requires greater explosiveness due to the reduced range of motion and the absence of a stretch reflex. This can help increase power output, which can be beneficial in the full lifts.
Benefit #4: It is a confidence builder for sure! Block work can help build an athlete's confidence, especially in the final phases of the lift. They can help an athlete get comfortable with heavier weights, improving their confidence in pulling, turning over, and receiving the bar in the bottom position of the snatch and the clean.
Remember, even though block snatches and cleans can be beneficial, they are just one tool in an athlete's toolbox. They should be used in conjunction with a variety of other training techniques to help ensure well-rounded development and progress in the Olympic lifts. As always, proper coaching and supervision are key to ensuring these lifts are performed safely and effectively.
Jerks form the Blocks are a separate topic although the benefits are very similar.
Do you find yourself struggling to achieve a proper front rack position?
If so, you're not alone. Today, I'll be sharing a quick and easy hack to improve your front rack position while you're still working on enhancing your lat and wrist mobility for an optimal front squat.
This solution not only helps you maintain a solid front squat position across other joints, but it also allows you to continue your mobility work on your lats and wrists without hindrance.
Here are the simple steps to follow:
Step 1: Purchase a set of lifting straps.
Lifting straps can be an invaluable tool for this exercise. I have a couple of preferred brands that I recommend:
Amazon Lifting Straps: Amazon Link (Amazon Affiliate Link)
Onyx Lifting Straps: https://www.onyxstraps.com/collections/lifting-straps
Step 2: Set up your front squat.
Loop the pulling strap around the bar at approximately the same location where you would normally grip the bar. If you're unsure about this, the video below provides a helpful visual guide.
Step 3: Execute the front squat using the straps.
Allow the bar to rest comfortably on your shoulders, using the straps as holders. This technique keeps the bar stable while you focus on your form and mobility.
Step 4: Continue to work on your lat and wrist mobility.
Keep refining your mobility until you can perform a proper front squat without assistance.
Remember, the journey toward perfecting the front squat position is gradual. It's perfectly okay to rely on aids like pulling straps while you're still improving your flexibility and strength. Happy squatting!
Master The Overhead Squat: Avoiding Common Mistakes
The Overhead Squat (OHS) is a staple exercise in many fitness regimens, especially those centered around functional fitness and Olympic weightlifting. While the benefits of this exercise are numerous, it requires a great deal of precision and mobility. There are common errors that beginners and even experienced athletes often make, which can limit their progress and potentially cause injury. Let’s dive into some of these pitfalls and explore how to correct them.
Maintaining Bar Path: The first thing you should focus on is keeping the barbell over the center of your body throughout the entire movement. Any deviation forwards or backwards can disrupt your balance, compromising your form and the effectiveness of the exercise. Always aim for a vertical bar path – it’s the optimal route for both safety and efficiency.
Choosing the Right Hand Placement: Hand placement can dramatically impact your Overhead Squat performance. If your hands are too wide, you risk putting excessive strain on your shoulders, potentially leading to discomfort or injury. On the flip side, hands placed too narrowly can lead to the same problems, and may also prevent you from reaching proper positions based on your personal mobility. Finding the sweet spot for hand placement is a matter of trial and error, considering individual biomechanics and comfort. Start with a grip that’s just a bit wider than shoulder-width and adjust as needed.
Achieving the Right Depth: Proper squat depth is key to reaping the benefits of the Overhead Squat and its translation to the Snatch. Unfortunately, a lack of ankle and hip mobility often restricts athletes from reaching the desired depth. If you’re finding it challenging to hit the right depth, incorporating additional mobility work into your training routine can pay dividends. Stretches and exercises aimed at improving hip and ankle flexibility can enhance your OHS performance over time.
In conclusion, the Overhead Squat is a powerful exercise but also one that demands attention to detail. By concentrating on maintaining the correct bar path, optimizing your hand placement, and improving your mobility to achieve proper depth, you’ll be well on your way to mastering this complex yet rewarding move. Happy lifting!
Common Front Squatting Errors
Front Squatting 101: Nix The Mistakes Before You Lift
Poor Rack Position: This is when the bar is not correctly placed on the shoulders, which can cause discomfort and affect balance. The bar should rest on the front of the shoulders, close to the neck, with the elbows up and pointing forward.
Elbows Dropping: Keeping the elbows up and parallel to the floor is important to maintain balance and the upright position of the torso. If the elbows drop, it can cause the chest to lean forward, compromising form and potentially causing injury.
Heels Lifting Off the Ground: This often occurs if there’s insufficient ankle mobility. The heels should stay in contact with the ground throughout the entire movement to maintain balance and proper alignment.
Inadequate Depth: Some people don’t squat low enough due to a lack of mobility or strength. A proper squat involves lowering until the hips are at least even with the knees, or lower if possible.
Knees Caving In: This is a sign of weak hip abductor muscles or a lack of focus on keeping the knees out. Knees should track over the toes and not collapse inward.
Improper Breathing: Failing to properly use the Valsalva maneuver - a technique where you take a deep breath into your belly and hold it, creating intra-abdominal pressure that supports the spine during heavy lifting.
Remember, if you’re new to front squats or any form of weightlifting, it’s a good idea to start with a trainer or coach to ensure that your form is correct.