Getting Better At Deadlifts

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Workout: April 6, 2016

I’ve been doing a lot of traveling for work, so I’ve not been able to post lately. I completed my eight sessions with my trainer (Mark at Crunch in Bloomingdale) and I have to say the results for me have been spectacular! Increased mobility and strengthening my weak areas have been the biggest benefits. Our next target for improvement is endurance.

I’m still doing Stronglifts  5X5 and today’s lifts included squats, standing overhead press, and the king of all lifts, deadlifts. I’m happy to say I pulled 335 lbs. for three reps–that’s heavy for my tiny 170 lbs. body! :)

I hope everyone is making time for the gym and, as always…

Be smart in the kitchen and a beast in the gym!

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Back To 2 Plates On Squats

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Workout: November 24, 2015

I finally got back to two plates per side, or 225 lb., on my barbell back squat. And, most importantly, I am doing the movement with parallel depth. It’s been months and months of working on mobility and squat form, plus working through and injury (very sore where my right leg connects to my body) to get myself to this milestone.

I’m going to try and remember to film myself next time so I can make sure I’m using proper form and hitting parallel. Only had time for squats today, so I hope to be able to hit bench press and Pendlay rows tomorrow.

In the mean time, as always…

Be smart in the kitchen and a beast in the gym!

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Food: March 28, 2015

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Family Time

Woke up this morning feeling great after catching up on some much needed sleep. Tonight the entire family spent the evening at my Dad’s house along with my sister and her family. My life is pretty hectic, but I need to slow down and do this more often! I ate a huge amount of delicious food and had a wonderful time.

Earlier in the afternoon, I went to pick up my daughter from her dance rehearsal and on the way I listened to a great podcast titled, The Good, The Bad, and the Ugly of Crossfit hosted by Tim Ferriss featuring the guest Kelly Starrett. These are two smart guys and this is a very interesting interview that deals with much more than Crossfit.

I own this book by Kelly Starrett–very technical but a fantastic read if you are serious about athletic performance.

I’ve been complaining a bunch lately about my terrible squat form. In the podcast Kelly talked about having basic movement functionality–in the context of the squat he said you should be able to keep you feet together heels on the floor then, with your knees together, squat to the floor (no weights involved).  You should be able to squat all the way down, like a little kid at a campfire. He said if you can’t to that you clearly have hip and/or ankle mobility issues that need addressing.

Hello! This is my problem. Now I’ve known this was an issue for me, but hearing an actual, simple test is great because this will help me focus on my mobility/form and, until I fix the hip/ankle faults, I will leave the weights alone! Sure it will be frustrating to completely start over but using good form will help my squat in the long run.

I hope your weekend is going great and, as always…

Be smart in the kitchen and a beast in the gym!

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2014 Holiday Foam Roller Giveaway

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Multiple Chances To Win!

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Can you believe Thanksgiving is over and the holidays are just weeks away? I’m celebrating by giving away a 6″ x 36″, EPE Black High Density Foam Roller, Round, 1.9 lbs per cubic foot, just like the one I use nearly every day. You may have read on this blog how important the foam roller is for my mobility and muscle pain management. For me, there is no better treatment for delayed onset muscle soreness, or DOMS, than spending quality time with my foam roller.

The winner will be determined by a drawing to be held on December 20, 2014.

There are a few different ways to enter and you can earn multiple entries:

  • Sign up to receive the free Fit Over 50 Newsletter to earn a chance to win. Anyone already signed up will automatically earn a chance–no need to do anything.
  • To earn additional chances, simply refer your friends–for each person you refer that voluntarily signs up you will earn an additional chance in the drawing. The person you refer MUST sign up in order earn the additional chance. These is no limit to the number of chances you can earn!
  • Like” the Facebook page. Anyone who has already “liked” the Facebook page will automatically earn a chance–no need to do anything.

 

Thanks for entering, good luck and, as always…

Be smart in the kitchen and a beast in the gym!