UnknownWhat up!!! Hope everything it right side up in your world and if it isn't then my advice would be to grab on to it with two hands and turn it right side up!

Me and myself are doing fairly well. I have my online training program up and running, which if you are still interested there is open spots and I would love to work with you. Go here to apply now! In addition I completely dominating my physics course this semester, a class that I have been putting off forever in fear of the difficulty level. But unsurprisingly like most fears it was unfounded and pointless.

I would also like to take a minute here before we get on to the good stuff to talk about a pet peeve of mine. Which is when someone is performing an exercise and then looks at me and says "I feel this in my [blank]". I have to say that I hear this on the regular when working with clients, especially those new to weight lifting. I try my best to explain why they may be "feeling" the exercise in a different part of their body then the intended target, but often times it falls on deaf ears.

So let me take this minute to simply say that at the beginning of your training career IT DOESN'T REALLY MATTER WHERE YOU "FEEL" IT! I say this not because I am ignorant that the "burn" is indicative of metabolic waste build-up and thus indicates a muscle being worked and fatigued. I say this because most people's nervous systems suck at recruiting their muscles properly and in the proper sequence when performing a wide variety of exercises, especially if the movement involves muscle that they hardly ever use such as the glutes and upper back muscles. Due to the fact that the nervous system doesn't innervate these muscles properly you can not expect to "feel" the exercise in the targeted spot right from the get go.

It may  take a few times of performing that exercise before your nervous system becomes efficient enough at stimulating the targeted muscle fibers in order to produce a significant load and stimulus to the muscle that will create metabolic stress (i.e. the burn). I hope this makes since because it is as simple as I can put it. And frankly I am sick and tired of people looking at me like I am crazy when I tell them that an exercise uses their hamstrings and they feel it in their quads. No shit your going to feel it in your quads those are the muscles you prefer to use in everything you do we have to first learn to properly activate the hamstrings before we can expect them to handle the complete load.

Ok ran over. Time to move on! Hope you enjoy the reading material!

1. Cutting CrossFit a Break by Tony Gentilcore

CrossFitI have to admit I was a bit  harsh on Crossfit during it's rise to popularity. I have since softened my stance some on CrossFit and have admittedly acknowledge some of the more positive features of this methodology, but there still are some features that I strongly and boldly disagree with. I felt this was something that Mr. Gentilcore outlined perfectly in this post last week talking about why we all need to ease up a bit on the CrossFit bashing regardless of how much enjoyment it brings (; D).

2. How to Train for a Bikini Competition: It's All About Glutes by Bret Contreras

Ashley-IVC'mon ladies! Admit it. There is nothing more you could wish for than being able to wear a two piece swim suit proudly. If this is true for you then this post is right up your alley because it is exclusively about how one can train to insure proper glute development and why it is important if you want to look good in a bikini. I telling you this post will definitely show you what great glutes can do for your bikini confidence.

3. Does Research Support the Use of Foam Rolling by Chris Beardsley

UnknownI can never resist the nerding out post that Chris Beardsley post, but I have to admit I have been awful over the last couple months with keeping up on the newest research due to school starting. But thanks to Mr. Beardsley I am able to get the short and sweet version with all the important take aways. This one study was particularly interesting to me because it is something that I have been wondering about ever since beginning to coach and implement in SMR. I personally have felt that it has down wonders, but as a biochemistry major I know that there is little value in N=1 studies. I think you will be surprised at some of the conclusions that can be drawn. Take a look!

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