Still getting so much attention on Facebook,  I felt this picture was the perfect example for my blog. This picture displays a wonderful visualization of a baby squatting, which is proof were all design to squat this deep, but unfortunately many people have to sit and work in cubicle for 8+ hours in corporate America. Losing this simple capability due to inactivity and inflexibility leading to poor range of motion.
   As a trainer in NYC I have to admit I spend a large portion of my clients first few sessions on just Squatting correctly. Using various warm-ups to increase mobility, which is why dynamic warm-ups are key before working out. I see trainers frustrated and wondering why their clients can't perform decent OH squats or keep their chest upright in a Goblet Squat.Iits because its a movement that requires more understanding and muscle isolation and core development. 
      Sometimes I'll use a weight bench to simulate a chair squat and have my client just sit and stand maybe 5-10 times. (I also adjust their feet and make sure that their knees are tracking over their toes when seated) Using this method allows a safer squat assessment during the clients activity. Personally for me, it takes the risk of injury off my back, feeling like the client may squat incorrectly and too fast potentially injuring themselves before starting their official session. For athletes use a Medicine ball or small step box simulating a natural Squat.  Make sure the client doesn't rock forward to stand but engage their core and stand up from their heels bringing their hip upward to the Standing position and slowing descending into the same sitting position. 

    Building a standard diet will be the most important decision this year for your body. I know your planning on getting a trainer or starting your workout program for the new year and blah blah blah. But still consider there's more to be done to accomplish your weight/fitness goals. There are many gym terms/phrases that you hear normally for working out but guess what? they're also referring to your food diet also. One phrase we hear often is: "You get what you put in "  which is the perfect phrase in this scenario. Because it relates to the hard work you put in the gym and the fresh organic food we may put in our bodies. 
   This Blog will point out 2 different scenarios making use of this analogy. One client is complaining because he doesn't feel like he's getting stronger fast enough but he only wants to train 1-2 days a week and sometimes will make effort for a workout about 3x a week maybe 1 once a month. So he's getting what he put in, he's putting some effort to get muscle but not enough to satisfy himself. Once I exploited his efforts using this exact concept, he dedicated himself to training with me 2-3x a week and making a effort to exercising on his own 2x a week mandatory. My client recieved instant gains once dedicating his time and hard work into himself. Now exercising nearly 5-6x a week he was in full control of his physique and made proper time management for the gym.
   My next client a professional model with a slim body composition wanted a change and to conquer fitness modeling. I told her we will have to put in the same work that top athletes do to build their image. Which was my way of letting her know it won't be easy, first starting off with program design consisting calisthenics, kettle-bells, martial arts, and yoga. Food diet was most important because her muscle growth was the most important, so high fiber, high protein was essential. When you do well on the gym and diet side you will get what you put in..I promise and if you want more try harder or work smarter.

This is a Abdominal Crunch Routine designed to decrease lower back and neck pain while targeting that stubborn belly fat.  I use this workout normally for my clients once they fully exert themselves thru a Strength/Resistant Circuit. This Routine is simple and effective it can be performed either before or after your workout using a Foam Block and a Kettle-Bell.  The exercises combined will help increase the mind & body's connection, building good habits like automatically contracting Abdominals when engaging a heavy full body exercise such as a BB Dead-lift or BB squat. If you have a trainer it's his/her responsibility to guide you thru the cognitive, associative, and autonomous phrase. Which are attention and motor skills patterns developed thru the time of training. If you don't have a trainer I'm your Guy. Try this routine and automatically feel the burn in your Abdominals I promise. For a complete 10min abdominal workout do 3 sets.

This is the man that motivated me to help others no matter what color, race or religion. The one person that pushed my drive to guide people toward their true potential physically and mentally at the time they needed help. He's best known for his role in the advancement of the civil rights using non-violent disobedience believing in his beliefs in Christianity.

This phrase must have a complete understanding when it comes to fitness. One week of inactivity will deplete 2-4 weeks of training, which normally resorts to discouragement  and less effort to strive for one's fitness goals which were set before vacation. Come up active activities like my Home/Hotel Workout (10 Rep Killer) , Martial Art Conditioning,  swimming, morning/evening running especially if you have a partner.


"