“Often times it’s not about the actual obstacles we face. it’s what we tell ourselves about our ability to overomce them.”
- Brandon scott
Progress is a process. Each and every one of our bodies are different and we must do the due diligence of learning how to listen to the feedback it gives and understand that each wellness journey is unique. It starts by speaking positivity into yourself and building a plan that allows for continuous growth. Realize that baby steps and giant leaps are both a sign of moving forward. Fall in love with the process of progress.
IT MUST BE THE SHOES: Footwear & fitness
As a sneaker lover and fitness coach I am very conscious of style & function. Fitness doesn’t have to be boring, but it should always be functional & appropriate for your goals. When it comes to sneakers, there’s a million styles & variations made for a variety of occasions. When it comes to training, part of getting the best results is using the best tools for the job. Our feet are basically the hands for our lower body when you consider how important the feedback from our feet is to proper biomechanics & performance. Getting a little help by the way of the right shoes is part of the evolution of sport. When you take into account having proper foot health, style & function, it only makes sense to adjust your footwear selection based on the style of training you’re going to participate in. So here is my basic level breakdown of things I like to consider when I’m picking what to wear to the gym.
FORM & FUNCTION: Body Position & Strength Training
As my good bro @crsfrncs would say… CHECK YOUR POSTURE!!! It’s important to understand the nuance in your movements and the foundations you’re using as they relate to the goals. Using the overhead press as an example, these 3 different variations change the focus from purely building the “Boulder shoulders” to more functional gains like shoulder stability, lower back activation & core integration. Always be mindful of how a different stance or base of support will effect your programming and what resulting adaptions you’ll get as a result.
Food for thought: Chef Solomon Johnson (chef swoop)
Post workout nutrition is just as important as the workout you complete that day. It’s one of the major determine factors in the results we see from all that hard work in the gym. In this installment of ‘Food for Thought’ Chef Solomon Johnson @chef_swoop shows you how to make a quick and easy salmon dish that is perfect for those tired post-workout nights when you’re limited on time & energy. Salmon is an amazing source of nutrition including the good fats our body needs and an excellent protein source. Paired with a nice green vegetable like broccolini you’ll have a low calorie, nutrient dense meal that provides all the nutrition the muscles need to recover and rebuild stronger and leaner while promoting fat loss.
A NEW OUTLOOK ON NUTRITION
Dieting and nutrition overall is another aspect of health & wellness with more information than actual content of substance. Eating healthy is more about having a better understanding of the habits we have than following some step by step fad that was developed ignoring the fact that we all are very different in the first place. When it comes to dieting better it starts with knowing how to navigate your day and become conscious of where and how to be mentally prepared to do it. First thing to consider is what your goals are and what YOUR body and lifestyle work with. Here I break down a way to perceive dieting and nutrition that can applied to your REAL life, here and now!
Mechanical Movement: Learn the perfect Kettlebell Swing
Execution is just as important as planning. I am dedicated to the mechanics of proper form. No matter how much effort you expend, it’s only effective if you’re combining it with the proper movement. Don’t just follow along, learn exactly HOW & WHY. In this installment, you’ll learn the keys to a perfect Kettlebell swing!
BURNING BODY FAT: WHY CARDIO WON’T CUT IT
Burning body fat is not the same as weight loss. It also doesn’t require excessive cardio. I proved that during my 14-day cut! Here I’ll explain the science of how and why it’s about working equally hard and smart.
Food For Thought: Healthy Grill Options w/ Chef Jorge
@bawsetongeorge joins us on this episode to show you how to make the most out of grill season, while maintaining a low calorie & low carb balance. We all love the classics! So Chef Jorge makes a version of the timeless cookout burger and fries combo using ground turkey and grilled squash to satisfy that beef & starch taste. It’s a quick and flavorful meal that will have your tastebuds and diet guidelines happy.
MOVE W/ INTENT: Order of operations
Oh how I love the idea of a basic program that “you can do for 3 months or so” that’s going get you that perfect result. However if all you have a bunch of exercises in mind and not a rhyme to the reason of each step, without a proper order of operations, you can be missing out on a lot of the adaptations and opportunities for progression that make all the difference. Considering what stress the body will be experiencing and the best way to maximize the application of energy supply is crucial to seeing results and the timeline for that change. Enjoy the workout and sign up for updates!
MOVE W/ INTENT: SPECIFICITY IN PROGRAMMING
What’s better, working harder or smarter? How about both, the smartest thing to do is to make sure your hard work is headed in the right direction. “Sweat equity” is only as good as the process you apply it to. The world of wellness is the least general there is. Meaning each of requires a different series of steps, even if our goals are similar. Figuring out the correct series of moves is just as important as selecting the correct moves in the first place. Here I breakdown ways to approach creating a workout circuit based off of specificity. Follow along and use these moves in your own program.
MOVE W/ INTENT: THE ART OF THE PIVOT & PRISONER SQUATS W/ my 4yr old, BROOKLYN
Sometimes we tend to overlook the small things that go into yielding major results. But when we do, we miss out on those details that need to be incorporated when trying to build the foundation for the next level. It's been said many ways by mans people but the little things are what count most. In the body, an inch here or there can change the activity of the entire kinetic chain and actually determine if we even use the correct muscles for the given exercise, changing the results we see in the end. Here, 4year old Brooklyn shows how to do a version of a squat that teaches you while it tones you up.
MOVE WITH INTENT: The HOW & WHY to good movement (SQuaTS, PLANKs & Overhead press)
As human beings we do better when he have a real WHY for making something happen. It’s in our nature! I’ve always found that direction without properly communicating the nuance and basics involved isn’t as effective as teaching for understanding. There’s a lot of information on how to do certain exercises and a but in why they’re good for you. But this series is dedicated to teaching you the method in the madness and SHOWING you exactly how to get the most out of everything.
Food for thought: Chef Solomon Johnson (chef swoop)
Post workout nutrition is just as important as the workout you complete that day. It’s one of the major determine factors in the results we see from all that hard work in the gym. In this installment of ‘Food for Thought’ Chef Solomon Johnson @chef_swoop shows you how to make a quick and easy salmon dish that is perfect for those tired post-workout nights when you’re limited on time & energy. Salmon is an amazing source of nutrition including the good fats our body needs and an excellent protein source. Paired with a nice green vegetable like broccolini you’ll have a low calorie, nutrient dense meal that provides all the nutrition the muscles need to recover and rebuild stronger and leaner while promoting fat loss.