365 Physique Personal Training

The trap bar deadlift is a good variation that I like to use with my clients who may have a history of back injuries, as well as those ages 40 and above. While it may not stress the hamstrings to as high a degree as stiff leg deadlifts or conventional deadlifts, the greatest return of investment comes with the lowered likelihood of injuring or aggravating a back injury when done with proper technique.

Starting from the bottom position, plant your feet into the ground about hip-width apart with you knees in line with your toes (not passing them). Brace the core as tight as possible (Valsalva maneuver is recommended, but not required). Chest is up tall and the arms are straight the entire time. Before lifting the weight off the ground, pull up at the bar handles and tighten the torso. During the ascent, the chest and hips must rise at the same time (most common error is letting the hips go up before the chest — don’t do that!). Go all the way up until you’re standing up tall and the hands are right by the hips. When doing more repetitions, make sure you’re touching the ground with the plates every time.

Hip thrusts are one of those rare exercises that produces massive gains in strength and muscle size, while also being easy to learn and safe. Of course, when done with improper technique or using faulty equipment, the risk of injury is increased.

I wasn’t always a fan of cardio, so I can’t shame people too much when they say they hate cardio. For me, the biggest hurdle is always the first one where you try running for the first time in a while and you quickly find yourself gasping for air, even though it’s only been about a minute since you started you run. Conditioning is a process — remember that. Just like anything you try, it’s probably going to be rough in the beginning. Also, understand that you’re not just limited to running or using the elliptical— playing the golf while walking the course is cardio, so are hiking, swimming, and rowing. Test out various activities and keep track of those that you like and dislike — if you like the type of cardio, it just might change your overall opinion about cardio, and, dare I say, you might even like doing cardio!

Nothing in life is going to be perfect, so there’s no point in expecting perfection in your fitness journey. Things are going to happen that are going to challenge your commitment to the fitness journey, like slip ups with your eating, family emergencies, and, don’t lie, feeling too bloated to think about working out. What you need is a backup plan, like having some weights, bands, and a quick “Break in case of emergency” 20-minute alternative workout you can do at home for those days, so you can maintain your consistency. Then, get right back to your normal training schedule. ✊🏽

While most personal trainers mean well, a vast majority are, frankly, poorly educated and greatly misguided when it comes to nutrition, hence, one of the biggest reasons why I decided to use my G.I. Bill to earn my Master’s degree in Nutrition.

Most of these tips are common talking points in popular podcasts and social media accounts, but they usually stem from misinterpreted information. Check these out and ask all the questions you want!

If you’re ready to transform your body, type “NOW” in the comments or visit www.365physique.com/bookonline to schedule your FREE Consultation today!

Becoming fit doesn’t require perfection. What it does need is consistency. The problem is that too many people set their fitness goals to the side because they’re too busy at work, at home, or both. What this ends up doing is that it’s only going to make the problem worse. The great thing about fitness is that it doesn’t require a total upheaval of your entire life, in fact, if you have a 20-minute window, that’s all you need to get your progress rolling.

I’m currently accepting new clients, with morning and evening time slots available. Send me a DM or visit www.365physique.com/bookonline to get your fitness journey started, today!