I am sad to inform you my friends, that I will be shutting this blog to down to focus on my main one. Which you can find here: http://boxer114.wordpress.com/. You can expect and will get the same great and practical content that I have been giving to you. so won’t you join me there! Thanks.
The Ranter,
Moses Correa
RKC
In an attempt to hone in on What Makes a Great Coach, over the next several posts I will outline some concepts I have learned over the past several years while coaching both music and fitness. While this list will not be exhaustive, it should be a good start for those interested in improving their coaching skills, whether in CrossFit, martial arts, yoga, or even drum corps.
What Makes a Great Coach: Progressions and Regressions
To begin, it is useful to consider the subtle differences between the trainer–client and coach–athlete relationships, especially because they can be blurry at times. Trainers typically train one or two, maybe three clients at a time, whereas coaches typically have larger groups of athletes to manage at once. Trainers have to be aware of their client’s needs, wants, and desires, because ultimately the clients are the ones paying the trainer’s bills. Coaches, however, typically have…
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It is one o’clock in the morning as I awake to the sound of my puppy barking. In a fog and unable to think coherently my first thought was to go back to sleep and just let the dog bark. That would have been awesome for me, Just not for my wife and neighbors. So as you can guess I got up and took the dog out to go to the bathroom. I was insanely tired and not very patient as I did, yet it was the right thing to do for everyone involved including me. At this point you may be wondering what my story has to do with the title of this post. Or maybe you see what tremendous discipline it took to get out of bed and put the my wife, neighbors and the dog before my legitimate need for sleep. Thus it seemed like the perfect usage of this encounter to talk about the first key to success: Self discipline.
Zoey the wonderpup on her new bed.
The online dictionary gives the definition to self-discipline: the ability to control one’s feelings and overcome one’s weaknesses; the ability to pursue what one thinks is right despite temptations to abandon it. So how does one develop such a trait? We have all tried and failed at times throwing our hands up in frustration. In spite of our past failures there is still hope to hone and own this trait for success and it starts with a mindset. We have to see it as a GOOD THING and the key to freedom from the negative consequences of our bad habits! Then we can find it easier(but not easy) to develop new good habits.
(How much more positive can you be! )
After you begin to practice this new mindset you will want to begin to start to cut off old habits and replace them with new ones. Your struggle may be just showing up to the gym to train. It could be that you lack the will power to change your eating habits for long periods of time or at all. Realize that it is best for you and your loved ones and then begin to slowly change it. The reason I say slow is it will be able to discipline one thing and keep the anxiety of being imperfect at bay and from being discouraged and unable to get started where many live.
So friends adopt a new mindset, a positive one. At first it may be difficult and you may mess up at times. That is ok just don’t give up. Get even more determined and keep on practicing it. In time it will be as natural as your old negative mindset! Of course you have a free will and can choose not to change your mindset and I will still like you. However I want you to realize that you are responsible for your own misery and mediocrtiy! Now onto something fun!:
The Killing It With Kettlebells South Jersey Kettlebell Workout of the week:
This weeks dreaded kettlebell workout of the week is the Snatch walkout. This involves snatching a 16 kg kettlebell to 24kg for men and 12 to 16 for the ladies five times and then doing an over head walk for five steps for 10 to 15 minutes or for rounds.
In order to do this workout you will need to:
1. Know how to snatch a bell. (clearly) There is no sense in trying to do something you don’t know how to do. Just do a one arm swing instead and then a rack carry or suitcase for more steps.
2.Know when to bail out and use a rack carry and do a one arm swing if necessary.
3. Rest as much as you need to, but no more
4. Make sure your reps and sets are quality ones. Don’t get hurt when training!
5. Breathe, in on the bottom through your nose and out through the mouth on top.
6. Enjoy The pain and fat burning!
Subscribe also for more weekly workouts like this and great posts and videos on training and awesome movements. Also share with us, if you are enjoying these workouts!
I Just can’t stick to my nutrition program is a complaint that I hear quite often as a fitness coach and at divers times in the past, I have had the same problem. So what do we need to do? Is there any hope for us to have the body of our dreams?
If you have asked yourself that question much like I did in the past, then this post will help you immensely if you follow these few basic tips. As you probably are aware that most of our problems in life are due to us just not knowing or not being motivated to do what we know. The goal of today’s post is to both inform and inspire change by showing how simple it can be. Part of our weakness as human beings is our potential to be side tracked by different gimmicks and to over complicate things. Let’s place that to the side and focus on our goals and put these life changing principles to work and be transformed forever!
learning can be overwhelming to us, but we can make it easier by focusing on a few things and apply them to our lives. Today’s post will be a chance to practice this concept. We will take a look at two things that we can do almost right away to make our nutrition better and help us get to our goals. These two things are simply to eat more fiber and protein in our meals.
If you can recall last week’s post was about eating whole foods. This week is basically a continuation of that post for the basic reason that if we are eating whole foods we will be accomplishing those thoughts. However stick around for some more reasons to reenforce us to eat well.
The first we will discuss is fiber. Fiber is found in plants and can be seen in it’s leaves or the fruit it produces. A good example of this is a spinach leaf (not because I had it last night te, he, he) look at all the “joints” in it. Now there are two types of fiber that is found in food, soluble and insoluble. That just means that our bodies can break one down and the other it cannot. Soluble can be broken down but slowly and keeps us feeling full longer due to how long our stomach and small intestines work on it keeping our brain from triggering the hunger hormone quickly. Insoluble fiber cannot be broken down by our body and aids in our bowel health. It pretty much creates a slip and slide in the intestines and colon causing our waste to come out easier. By the way if you are having constipation issues, eat more fiber that most likely will take care of that! As far as fat loss goes, we need both of these fibers in our diets in order to get the full feeling.
Second, protein: Protein has a little bit too much reverence in the fitness world and seen as magic at times. Just like any other energy source protein can be stored as fat and there is such a thing as too much. That dispels myth number one. Secondly you do not need more than a gram to gram and a half to build muscle. In fact studies show us that people who eat the same protein as they did when they were sedentary still gain muscle. (so there) Also other research shows us that distance runners actually need more protein than any other exercisers, weight lifters included. However if we have a balanced approach to eating it, we will reap the benefit of feeling full longer for thee same reason as fiber amongst others.
There we go everyone- all that is left is to apply these two easy to do ideas. Eat more fiber(whole foods) and get more protein in your meals as a choice without getting fanatical. These two things are not the solution for every problem but will most definitely help with our fat loss goals and will cause us to make true fitness progress!
Without further interupption, we present to you our readers the Killing It With Kettlebells SJ
This week’s workout is a heinous complex in its own right! It will involve anywhere from 16kg to 24kg for men and for women 8 to 16 kg.
This workout is done by doing one arm swings for thirty seconds and rack holds for thirty seconds.
The rules are:
1. Do as many rounds as you can with good form for 5 to 8 minutes
2. Rest as much as you need to, but only as much as you have to.
3. Breathe: make sure to match up your breathing with your one arm swings(in on the bottom and out on the top) and as you are holding breathe, but don’t completely relax ( you have a kettlebell in the rack) So breath with tight abs as if someone were sitting on your stomach.
4. Enjoy the challenge!
It is very interesting to me how we can learn and reinforce useful information from the weirdest places.Today I had to fill two of my tires because I have been so busy that I just hadn’t done it in a while. Needless to say that my front driver side was pretty low and my car was sluggish as a result. Do you feel that way at times with your fitness? Do you feel sluggish and like you are getting nowhere fast? Then stay tuned friends because I have some of the answers that you are looking for!
First, if you feel like something is amiss I want to give you a mental high-five because you are aware of your body talking to you and even better- you are listening! There are five points that I am going share with you over the next post that will help you be able to manage your body’s feedback to you. They are: First- you must have the proper movement as a foundation. Second- Your loading and progressions must be intelligently balanced. Third- you do need to get your rest days and adequate sleep. Fourth- your nutrition should fit your training goals. Lastly- you will want to plan and track your training.
Proper movement as a foundation: If you have read any of my previous posts, you already know that I am a fan of the functional movement screen.The reason that I believe in and practice the FMS is due to the fact that this is a common sense and scientifically proven system and not just a fad in the industry. The screen is used to identify any problem we may have in our movement and then shows us what to fix before we begin a training program. We cannot just assume that we move well enough, we must be screened just as our blood pressure is. If we ignore this step we will not get the results we want and increase our chance of injury. So get screened and fixed before you train!
Proper loading and progression: Although this seems like training 101, it is more often ignored than applied. Go to any gym in your area and watch people as they train with or without a trainer, they are doing moves they are not ready for with a load they can’t handle yet. Once again, this goes back to having proper movement and then spending the proper amount of time on and owning the movement that you are on. After you have made the weight or progression that you are presently training easy, then you can safely move on.
If you do not train progressively you will:
1) Have poor form which leads to movement dysfunction and possible injury.
2) Tax your central nervous system way too much and burn out.
3) Lastly, your deflated CNS will lead to a weak immune system and getting sick.
Progress wisely friends!
Rest days and sleep: The next step is the only logical pairing with training along with a good nutritional program. You have to take days off and you absolutely must rest. I know that some people say “well that doesn’t apply to me.” That may be somewhat true, but most people need to take a day or two off a week from training to avoid burning out. I have met many people that give lip service to the mantra ” no days off,” however they are inconsistent with their gains and commitment to training. Do yourself a favor and take some days off from training in the week, 3 or 4 days every three to four weeks and one or two weeks every year. You will be surprised by how strong you will get if you stay active. Also you know that you need enough sleep. If you do not get it you end up miserable and weak. Get at least 6 to 8 hours a night in conjunction to your training and you will make gains!
Nutrition: This one is very simple- eat whole foods and fast once or twice a week for 12 to 24 hours. Fasting has so many benefits for our hormones. As you well know all of our muscle gain and strength building is directly related to our hormones. (For more on whole foods read this: http://truefitnessprogress.com/2013/09/13/what-to-eat-and-the-undertaker/ )
Tracking and focus:This last point kind of holds everything together. We all are very busy and we can easily be detracted from our fitness goals. Having a journal helps us overcome detrimental tendency. Also,we need to be able to see when to progress each of our movements wisely. As we track, we can see when to safely do that instead of forcing a move. Next, we can see when to de-load and or back off. Tracking can let us know why we may be having a hard time or know what is going on with our moods and energy as we train.Tracking also keeps us focused and helps us keep the goal the goal because we see our progress and also what we need to pay more attention to.
Today’s post was a long one, I hope that you will apply these basic and simple principles. Life is difficult as it is- why complicate it any more than it is? keep it simple! Make sure your movement is good by screening it, progress and load wisely, get your rest, eat right and hold it all together by tracking. We all need to hear these principles so please share this with others and subscribe yourself to this blog so that you too may make True Fitness progress!
Now Ladies and Gentlemen: I present to you the fat blasting complex and your Killing It With Kettlebells SJ Kettlebell Workout of the week:
THE LINE OF DOOM!
There are certain needs to should be addressed as we train. One of those needs are loaded carries, but are often neglected. This week’s workout will add those in as well as other fun and challenging moves. Get ready to melt off fat as a hot knife through butter!
The guidelines of this workout are:
1. You must know how to clean safely and snatch well. If you do not, do the last two weeks workouts.
2. Breath, match up your breathing with each movement. In on the bottom and out on the top.
3. Make sure to stay tight and not lean back on the carries, swings and so on.
4.Rest as much as you need to, but only as much as you have to!
5. Do all of the movements in the order given. (There is a method to my madness, trust me!)
They are:
1. Do 5 – 1 arm swings then carry the bell in rack position for five steps, repeat on the other side.
2. 5 cleans and rack carry repeat on the other side
3. 5 overhead presses and suitcase carry (Again hit both sides)
4. 5 snatches and over head walks (Again hit both sides)
5. Keep repeating for 10 to 20 minutes
Enjoy the pain and fat loss!
The world offers a lot of confusion. With all of the voices out there saying different things, how do you know what is true? If you are like me and have watched early morning TV in all of it’s horror(dun, dah, dah) you probably have seen the countless hours of fitness and nutrition related infomercials that promise you abs and lean body if you buy their product! So again, how do we know the truth? Also how do you know what to do and to use?
Today’s post will offer you some clarity, help you with your frustrations and save you some money.! Buckle up my friends and enjoy the ride we are going to hit it hard, fast and come out untouched. By the end of our ride you will know what to eat as the title says!
In reality,eating well is not that difficult once you understand it and hold unto the concepts. The problems often come into play when we allow others to sway us away from what is science based and simple to follow. Adhering to a sound nutrition program doesn’t have to be complicated. (think about that) Oftentimes the simpler something is, the more intelligent it is.
” Things should be as simple as possible, but no simpler” Albert Einstein.
The goal of this post today is to educate you on how to eat and to give you principles to guide you in your eating. The most important aspect of a good nutrition program is to be dedicated to it. Then, first you have to want to eat well more than you love the things that are keeping you from your fitness and fat loss goals. After you have made your mind up, I can now begin to share with you life changing information. Do yourself a favor, decide and read on!
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The first step is that you have to stop crash dieting or even following a diet at all. Instead you will need to change your habits little by little for life. This can be as simple as cutting back on ice cream or cutting out soda. You will be surprised how many calories these things put into your day, week, month and year. After that you can begin to replace what we call “bad foods,” with better choices. As you do even just this one step you will begin to experience change and be even more motivated to continue on.
The next step is to begin to eat whole foods. Whole foods are simple to identify., they are in their natural state and never packaged in a box or in the form of a mix. A fellow trainer says to “stick to the outside of the supermarket and you will do well!” Knowing this principle may cause questions to arise in your mind and that is good. Oftentimes I get asked those questions such as:What about fats? The simple answer to this is you will want to avoid trans fats. You may also be aware that trans fats are laboratory made and not naturally occurring.
Which brings me to my next point – fats and carbs (unrefined) are not the problem. the quality of foods and the amount that you eat are. Buy organic as much as you can and more importantly stay away from human tampered foods as much as possible.
Just in case you still have questions about what whole foods are, I will give you some examples. Fruits are a whole food, they are in their natural state and unrefined. Vegetables are whole foods for the same reason. Meat that is still in it’s natural state although taken off the animal is a whole food. Nuts are whole foods once again if unrefined, sorry peanut butter is refined. (Yet there are places that you can go to make your own natural pb and that is cool.)
Today’s post was designed to clear up your confusion and to give you the knowledge needed to get you moving towards your goals. Also it is to fortify the truth in the minds of those who may feel confused by snake oil salesmen and their endless gimmicks to rob you of your hard earned cash. Now you will want to make the changes you need to make a little at a time and switch your foods to real food. If you do these things you cannot fail and you too will make True Fitness Progress! Remember to comment,subscribe and share this post with your friends who could use it. Thanks!
Without any more hesitation we have the Killing It With Kettlebells South Jersey Kettlebell work out of the week:
The Undertaker
“A workout so very heinous that it could go by no other name!”
The workout is done by doing deadswings for a minute and then immediately followed by the heart beat carry for 50 steps. Then rest for the time allotted and repeat for 5 to 8 rounds.
As always, we now have the guidelines:
1st. You have to know how to swing, if you don’t, then learn and in the meantime you can do last weeks workout. If you do know how to swing well then go to step two friends.
2nd. Find an area that is safe and where you can do 50 paces (it can be 25 up and back, if needed)
3rd; watch your form, make sure above all else that you are hinging deeply and doing every rep with the utmost quality.
4th. The bell must be set down before every rep. (Otherwise it is not a dead swing.) However make sure you are hiking the bell back before you set it straight down.
5th If you need to pace your self do not come out of the hinge, instead give yourself a few extra seconds in between swings.
6th. Breath- once again, in on the back swing and out forcefully on the way up.
7th. Do as many rounds as you can with good form and give yourself 40 to 60 seconds rest in between sets. This training should last 10 to 15 mins. Enjoy the shredding and fat burning!
The following video gives a description and a visual aide for all of my visual friends:
Enjoy the Pain and post a comment about your results!
The last two weeks have been interesting to me. I took a week vacation which was awesome and during the same week got a new puppy. So my time was spent acclimating a puppy to the Correa way for dogs. So far my and my wife’s training is working well.( I will keep you posted on this!)
Working with my young dog has made me run parallels to my training programing and periodizations (of course). As a result, for the last few days I have been thinking deeper about cycling or the when to. A lot of times I am questioned by people ( both lay people and trainers) on how to train for all of the qualities needed for a truly fit individual. Today’s post will answer some of those questions for you in a very simple way.
God only knows how confusing fitness can be especially with all of the contradictory information and seemingly contradictory information. So what do we do? What do we train? Or what program should we follow? Ever ask yourself these questions? If so, that is a good thing because you want to learn and learn you will!
The first thing we need to know about programming is goal setting. Without a goal we have no reason to train. We will end up with a random workout without clarity and direction just like a leaf blowing in the wind! So what do you want to do with your training? Do you want to lose a certain amount of fat? Do you want to master a movement? Write it down and revisit it often to keep you focused when “boredom” sets in.
Next you will want to asses where you are right now- if you want to lose fat, do a body-fat test of some sort initially. (don’t use the scale to track lbs, it sucks!) If you want to get stronger test your 1 rep max and so on. In this assessment phase, I would also get screened by a functional movement expert to know where you stand with your mobility and stability. (Safety first friends) If you do not know where to find a FMS expert in your area follow this link-
http://www.functionalmovement.com/experts
After taking those two steps of goal setting and assessments, we will want to begin our planning and training. When we plan a program and individual session we need to look at the primary energy system of the exercises we have chosen to train. E.G. any Olympic lift would be ATP/cp highway so we will want to keep them low reps 8 at the very most, but I would cut it off at 5. This is very important in our planning, so that we don’t over-train and get worse and not better!
Then, we will want to pick our load and progression. In wanting to build up a lift a lot of times people will choose the mindless route of just going up in weight every week. The problem with this approach is that it is not sustainable and will lead to burn out. Instead of just mindlessly going up in weight, find your 80% of your one rep max and train that on most of your training days. In addition to knowing your weight you will want to wave your loads every other workout going between 65 to 80%. (trust me, it will work!) If you follow this step, you will get continual gains over the long haul and produce a good looking exercise.
Also one of the most important aspects of your training will be rest. I have noticed in my over a decade of being a trainer that rest is often thought of as a thing for the weak. However, I am here to tell you that NOT resting will make you weak! Our brains get worked very hard when we over load ourselves especially with barbell lifts and need time to recover. It is that simple.There are two ways that we can find that rest. One is from planning rest days in our weekly training. On those rest days you can do mobility, walk and or do yard work. Also at times you will want to replace your heavy lift with a same but different move. For example, go from conventional deadlift to a sumo style d.l.. I promise you- you will get stronger when you return to your primary lift. This principle of same but different will work for all of your goals. Even if you are a distance runner, you will want to utilize different aerobic movements to ensure longevity and progress.
As I mentioned earlier we want to train all of the facets of fitness unless you compete in a sport that requires certain qualities and not others. But us “normal” fitness buffs need to be mobile, stable, strong and so on. In order to achieve that we need to train in cycles.Those cycles can be weekly, bi weekly, monthly and so on. It is whatever it takes to get you to your goals.
A sample program could look like this, one month Absolute and or relative strength. The following month conditioning utilizing sleds, kettlebells, sandbags etc. Third month bodyweight strength, such as pushups, pullups etc. You will want to focus on improving these movements.
Programming training can be very complicated and requires much thought and careful planning. The more you practice the better you will get at it. Make sure to record your sessions in your journal and pay attention to how you respond to what you are doing to it through training. Now, get to it friends put these principles to work and make a lifetime of progress as you do!
And now without further ado I present to you- the Killing it With Kettlebells,Kettlebell workout of the week:
The Squat Scorcher!
The rules of this training are as follows:-
Try it out friends and let me know your results by leaving a comment here on the video. Also if you wonder what to pair with this as far as strength goes, I would say pull-ups and pushups. (Not pistols like I did ouch!) Happy training Friends!
Have you ever struggled to pick up a new movement and/or to overcome a bad habit? Maybe you were doing very well with your new skill and then you lost focus and went back to the “old way.” First, may I say,welcome to humanity and that this post will offer you some insight that will help you!
Change isn’t always easy and doesn’t usually just happen, sometimes it is a battle. Before you get into the “meat” of today, know that changing a behavior isn’t only stopping the action or creating a better one. It is also having a mindset and realistic attitudes about what will transpire in the process of change. Many people quit way before they can see a huge difference in themselves, because they don’t have the mindset part down!
Whether you realize it or not your mindsets will affect you more than you you are aware of. Some of the habits or attitudes that you may have go back to a certain mindset that you may not even be aware of. Your road to success in any endeavor will mean that you will need to change how you think. One of the things that you can do right now is simply to realize that change is a process that requires hard work at times. In addition to this fact, you will need to realize that you may mess up at practicing your new habit at times. Think about what would have happened as babies if we quit when we fell as we learned to walk!
“We are the sum total of our experiences and the habits that we have cultivated, so change goes deeper than just a one time decision.” -Me
Now that you are aware of needing to change your mindset regrading the process of change, I want to share an awesome thought with you that has helped me with my struggle to change at times. One of my friends and gifted trainer, Som Sikdar, talks about the ten thousand rep principle- which is simply it takes ten thousand reps to make something perfect. But before that, comes the first seven hundred reps to even get the move or new habit right! That is such a relief to know for me because I have never been the person to just pick up things easily. It takes me a lot of work to get things down at times when I have difficulty learning something new I just remind myself that I have one down and 9,999 to go!
This perspective is very powerful in that it will help you focus on your technique, while you learn about the little nuances of the move or habit. In addition to that fact, if you choose to adopt this thought you will learn patience with yourself as you progress and hopefully a realistic thought process with others as they try to change.(if they are).
Life is nothing but a process in which you will constantly be called to change. You have a choice in how you will change- will it be for the better or worse? Will you be successful or wallow in the pit of mediocrity and failure?! Don’t be afraid of change, it is part of the price of success! Also please don’t be afraid of not being perfect or of failing at times. Just remember that you have one done and 9,999 to perfect your new skill! If you liked this post and it helped you, subscribe in the box to the right or comment and share these powerful thoughts with your friends to help them also make- True Fitness Progress!
My last two posts have been about human movement as you probably already know. We have covered the upper body motions so far such as pulling and pushing the variations that I chose to share are not exhaustive, but are a good starting point to a good training program.
One thing That I have learned in my career is that an intelligent productive program will leave out all of the unessential and be focused on your goals.One of the moves that should be a staple in anyone’s program should be squats. Squats are a basic movement and are utilized in life more often than you may realize. 
So why then do certain doctors and fitness professionals say not to do them? Well first Probably because in their experience they have only seen people who have harmed themselves by trying to squat with poor form and doing too much too soon. Also they may not be well-informed, who knows what some groups will say soon, maybe not to walk because it is dangerous! (ha ha ha)
I want to give you some hope fellow fitness buffs and friends(since my name is Moses) that in spite of what some say squats are safe! (now I am not naive certain health problems may mean not squatting at certain times ) However there are some things that you must do in order to be safe.-
One: you must make sure that you are not going to the end of the range of motion of your spine. In other words don’t go so deep that your spine is bending, not only is that not safe. Doing so will zap you of your full potential to be as strong as you can be and are. So Stop before this mistake happens go slightly above that spot. Also, as a bonus your legs and abs will get a better training session!
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DON’T ROUND YOUR BACK ESPECIALLY WITH WEIGHT!
Two: Don’t let your knees bow inward or valgus. Allowing your knee and or knees to collapse inward will lead to knee injury. In fact many scientists believe this particular problem is the main cause of knee issues. Instead take a weight (dumbbell or kettlebell place it at your chest as a counter balance and stick your elbows to your knees to support them and focus on pushing your knees out as you go down and come up.
PROTECT YOUR KNEES!
Now that you are aware that squats are safe and how to ensure that they will continue to be. We can now discuss how awesome they are for every fitness application, from sports training to just plain old fitness.
How to perform a safe and effective squat-
First and foremost no matter variation you choose to do, you will want to be active on the negative portion(downward) of the squat. Think pulling yourself down or pulling the floor towards you. This will put you in a place of strength and control and give you the muscle tension to stand up. Now once you are in the”hole” you will want to tense your glutes and stand up by driving through your heels. Some things to be mindful are: let your shoulders come up towards the ceiling and not bringing your hips up first to stand up (as in a good morning). Make sure to match up your breathing with your movement, in on the way down and out (not completely) on the way up. Remember to keep tight at all times as you lift for safety.
The progression into and out of a squat can be as follows: if you have scored at least a 2 on the deep squat in the FMS. Start off with a goblet squat Dan John developed this move to teach others to squat, so it is a good place to start at.
Then once you own that movement place the kettlebell on one arm and do a front squat keeping both sides equal as far as reps done. Then after you can do 10 quality reps on each side- move on from there by using two kettlebells to build further strength. The third step is front squats with the barbell, the form of these is the same as the other steps- just let the barbell sit on your shoulders and hold it in place with your fingers.
In closing get on it, start squatting don’t make excuses such as “they are bad for your knees, back, anus” whatever! Just do it well pay attention, stop checking out the hott girl’s butt as you squat! Focus on the movement and it’s nuances and reap the benefits of this awesome move! Happy trails friends!
truefitnessprogress 
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