The Deadlift – Proper Form & Progressions

Do you struggle with the deadlift?  Especially if you’re unable to hold the form while you’re holding weight – or feeling a lot through your low back, watch this video from start to finish to enhance your performance.

This is a movement that is applicable outside the gym, more than any other movement we do.  Think about lifting your laundry basket, your kids, etc.  With proper form & training with weight, you’ll be able to keep your back healthy and pain-free!

We hope you learn a lot — practice in front of a mirror to take your deadlift to the next level.

 

Dinner Time

Everybody is busy – whether it’s due to kids, work meetings, church, your own workouts or your social life.  We all have things that can deter us from staying on track nutritionally.

Take a deep breath.  Planning ahead will take practice & ….PLANNING!

If you can take just ONE DAY throughout the week to bulk cook, your nutritional life is going to be so much easier. You will have no excuse to order low quality food to be delivered to you.  All you’ll have to do is open the fridge, pair your protein with veggies, fat & carbs (depending on your meal choices) to create a well-rounded, high-quality, flavor-packed meal!

We hear many people say…. “I’m bored with the healthy meals I’ve been cooking.”  Our response?  Your brain is bored – not your body.  BUT, a cool way to prevent yourself from being bored is to find small ways to add variety — learn to use different spice combinations, pair different foods together throughout the week, add a different condiment to transform your meal (Franks RedHot, Tabasco, Salsa, Guacamole, Mustard, Spicy Brown Mustard…).

Bulk Cooking is something we rave about at Functional Fitness.  It’s a time saver and a health saver — if you can bulk cook different parts of your meal, you can create different pairings throughout the week.

Protein:  Protein is king around FF.  To build or repair muscle, you need protein.  Give these protein recipes a try to take your dinners to the next level.

AvocadoChickenSalad_forwebsiteBaconChicken_forwebsiteChickenFajita_forwebsiteRoastBeef_forwebsiteBruchettaChicken_forwebsitetilapia_forwebsite

Remember, these recipes can be made in bulk and enjoyed throughout the week.  These protein recipes don’t have overbearing flavor, which allows you to add your own pizzaz to each time you eat it!

Veggies:  We can’t say enough about these.  Whether they’re on the side or combined in a bowl or stir fry, veggies are versatile and should be a large component of each and ever meal you have.

Website_carrotsWebsite_beetsWebsite_detoxsaladWebsite_coleslawWebsite_zucchiniWebsite_eggplant

 

 

 

 

 

 

 

 

 

 

 

 

 

Now is your chance to try some new recipes.  I intentionally included recipes that contain veggies you might not be used to eating.  Give them a try! Mix and match with your protein of choice for a great, ready to eat dinner throughout the week!

Carbs:  Carbs get a bad rap because we associate them with cookies, cakes, and pastries. But there are healthy carbs – and it’s important to add in if you’re trying to build muscle or are working out like crazy. Here are some great options to boost your carb intake, in a healthy way. Be aware of your portion sizes!

Website_sweetpotatoWebsite_riceWebsite_potatoes

 

 

 

 

 

 

Be sure to watch your portion sizes as you add carbs in to your meals!

Don’t feel like making all your protein, carbs & veggies separately?  Here are some ideas on how to get them all in with one scoop — soup, stew & roasts in the crockpot are awesome.  Stir fries are another GREAT way to incorporate it all in.

Website_spaghettisquashWebsite_stirfryWebsite_hobosoup

 

 

 

 

 

 

Now that you have some go-to recipes, have fun mixing and matching to create different meals throughout the week.  Keep your fridge stocked so you don’t have to dig through the garbage for that take-out menu!

Squats Squats Squats Squats Squats…. EVERYBODY!

Squats are important for EVERYBODY – sitting in a chair, going to the bathroom (especially camping…), sitting to the floor or getting up off a bench?  Squatting with the proper position can help save your knees & keep you mobile & pain-free for a longer period of time.

Things to keep in mind while you’re squatting:

  • Feet about hip width apart – this will be different for everybody

  • Toes straight forward or just slightly turned out

  • Screw your feet into the ground as you sit down

  • Drive the knees out – don’t let them go over the toes

  • Reach hips back behind you while keeping an upright posture through your torso

  • Engage your core to help you stay upright & take pressure off your back

  • Keep your eyes straight forward

  • Sit to an appropriate depth – no butt winking 😉