NEUTRAL GRIP BARBELL BENCH PRESS "STANDARD BENCH PRESS"

The standard barbell bench press, or "neutral grip barbell bench press" is a crucial resistance-strength exercise in training the chest and triceps. This move can be done using dumbbells as well. Start with an overhand grip on the bar, a little wider than shoulder width. Keep wrists straight as you lower the bar to your diaphragm and raise it back to the starting position just above the chest line. Try not to lock out your elbows between repetitions.

ROMANIAN deadlift (rdl)

The Romanian Deadlift is one of the most functional muscle movements we perform in exercise. It requires a strong core to keep the back straight as you lengthen and contract the hamstrings in conjunction with the glutes, effectively lifting the weight with your posterior chain.

SOUTHWESTERN KALE AND QUINOA POWER SALAD

Since going vegetarian in July of ‘17, my main struggle with food has been balancing my macro-nutrients at a level similar to what I was getting when I was an omnivore. Mainly, the concern has been with protein. I am well aware of the many ways we can get protein from non-meat sources (whole and ancient grains, legumes, nuts, seeds, vegetables, leafy greens and etc…), but making that shift in the kitchen has proven to be much more difficult than I could have imagined. Thankfully we live in an age where recipes of all kinds are plentiful online, so I didn’t have to go out and stock up on every new brilliant vegetarian and vegan cookbook. I love sharing my findings with my clients in hopes of them making healthier decisions every day. Let me be clear, I don’t think everybody should - or even needs to be - vegan or vegetarian. I do, however, think making these choices regularly will lead to a more moderate consumption of animal products, and therefore alleviate some of the side effects our society faces due to over consumption of these types of foods (clogged arteries, hormone imbalances, and inflammation to name just a few). Bellow I will list for you some of my favorite online resources for health conscious recipes, and one of my favorite finds on the internet to date. This particular recipe comes from CookieandKate.com . Enjoy!

- Trainer Kevin

1. Cookie and Kate - https://cookieandkate.com/

2. The Minimalist Baker - https://minimalistbaker.com/

3. Simply Quinoa - https://www.simplyquinoa.com/recipes/

4. Detoxinista - https://detoxinista.com

5. Mom Noms - http://www.momnoms.net/

Southwestern Kale and Quinoa Power Salad.

Recipe Borrowed From Cookie and Kate

Ingredients

Quinoa & Kale

• 1 Cup Quinoa
• 1 Bunch Kale (Ribs Removed and shredded into bite size pieces)
• 2 Tablespoons Olive Oil
• 1 Medium Lime, juiced
• ½ Teaspoon Salt

Sweet Potatoes

• 2 Medium Sweet Potatoes (1.5lbs diced into quarter inch cubes)
• 2 Tablespoons Olive Oil
• 2 Teaspoons Cumin
• 1 Teaspoon Smoked Paprika
• ½ Teaspoon Salt

Avocado Sauce

• 2 Medium ripe Avocados
• 2 Limes Juiced
• 2 Tablespoons Olive Oil
• 1 Medium Jalapeno (cored and diced)
• 1 Handful of Cilantro Leaves
• ½ Teaspoon Ground Coriander
• Salt to Taste

Additional Protein

• 1 ½ Cups Cooked Black Beans
• ¼ Cup Roasted Pepitas
  • *(vegetarian, instead of vegan?) This recipe goes great with crumbled Feta

Pro Tip: I recommend making the quinoa well ahead of time so it has time to cool down before you add it to the prepared kale salad. In fact, cooked quinoa is a great staple to have in any vegan or vegetarian refrigerator since it is a great source of complete proteins.Try making 2-4 cups of it at the beginning of the week and playing around with different “power bowl” recipes similar to this one - you can mix and match your veggies depending on how you feel that day.

INSTRUCTIONS

1. To cook the quinoa: First, rinse the quinoa in a fine mesh colander under running water for a minute or two. In a medium-sized pot, combine the rinsed quinoa and 2 cups water. Bring the mixture to a gentle boil, then cover the pot, reduce heat to a simmer and cook for 15 minutes. Remove the quinoa from heat and let it rest, still covered, for 5 minutes. Uncover the pot, drain off any excess water and fluff the quinoa with a fork. Set it aside to cool.
2. To cook the sweet potatoes: In a large skillet, warm the olive oil over medium heat. Add the chopped sweet potatoes and toss to coat, then add the cumin, smoked paprika and salt. Stir to combine. Once the pan is sizzling, add a scant ¼ cup water, then cover the pan and reduce heat to low to avoid burning the contents. Cook, stirring occasionally, until the sweet potato is tender and cooked through, about 10 minutes.
3. Uncover the pan, raise the heat back to medium and cook until the excess moisture has evaporated and the sweet potatoes are caramelizing on the edges, about 3 to 7 minutes (add another little splash of olive oil if the potatoes start sticking to the pan). Set aside to cool.
4. To prepare the kale: Transfer the kale to a large mixing bowl. Sprinkle the chopped kale with salt and use your hands to “massage” it, which improves the flavor. Just grab handfuls of kale in your hands and scrunch it up in your palms. Repeat until the kale is darker green in color and more fragrant. Whisk together 2 tablespoons olive oil, the juice of 1 lime and ½ teaspoon salt. Drizzle over the kale and toss to coat.
5. To make the avocado sauce: Simply combine the ingredients as listed in a food processor or blender. Blend well and season with salt, to taste.
6. To toast the pepitas: In a small skillet over medium-low heat, toast the pepitas, stirring frequently, until they are turning lightly golden on the edges and starting to make little popping noises, about 3 to 5 minutes.
7. Once the quinoa has cooled down a bit, pour it into the bowl of kale and toss to combine. Divide the kale and quinoa mixture into four large salad bowls. Top with sweet potatoes, black beans, a big dollop of avocado sauce, and a sprinkle of feta and pepitas.

Nutrition Facts

Servings = 4 / Calories = 636 / Cabs = 64.8g / Fat = 35g / Protein = 20.2g

 bulgarian LUNGE

Bulgarian Lunge: Also known as the Bulgarian Split Squat. We like to think of this more as a lunge because the concept of keeping the front knee directly above the ankle is specific to the lunge movement. Push your hips back, bringing your back knee as close to the ground as you can get it. If you find it difficult to lay your elevated foot flat on the bench behind you, you can curl your toes under. This makes the movement easier on your ankle, but limits your range of motion. You can do this exercise with no weight or increase the difficulty by holding dumbbells on either side, or balancing a barbell across your shoulders.

Bulgarian Lunge: Also known as the Bulgarian Split Squat. We like to think of this more as a lunge because the concept of keeping the front knee directly above the ankle is specific to the lunge movement. Push your hips back, bringing your back knee as close to the ground as you can get it.

KEYS TO SLEEPING LIKE A BABY

Sleep like your life depends on it!

REASONS WHY WE NEED ALL THAT SLEEP

Recharges the batteries.
Restores immune functions.
Facilitates tissue repair.
Restores hormonal balance and control.

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Sleep is one of the most important functions that the human body needs to thrive in this crazy hectic life. It is also one of the first things people toss to the side when in a stressful situation. People who have a variety of illnesses, depression, anxiety, headaches and many more health issues tend to be those that do not get quality sleep. 

If you find you're not getting enough hours of rest, or maybe the time sleeping isn't quality, it may be time to change a few of your daily routines. Here are some things you can do to help get a more restful sleep. 

No caffeine after 4 pm.

Bed = Sleep, not work.

• The newest craze in the workforce today is working from home. If you are working from your bed, you may be losing quality rest. Consider moving your work to a desk, or at the kitchen table.

Keep your bedroom temperature below 70 degrees. Ideal temp is 67-69 degrees.

Remove interruptions.

• Remove interruptions by using ear plugs, blackout blinds, total darkness eye masks, or my personal favorite....white noise while you sleep. I love "rain sounds" from Spotify.

Drink less water right before bedtime to reduce the number of bathroom runs.

Use essential oils to help calm your senses.

• Try Lavender, Roman Chamomile, Sandalwood and Cedar wood just to name a few.

No electronics in bed.

Wake up more peacefully using a different tool than your obnoxious alarm.

• Try "Sleep Cycle" or "Sleep Stream" by downloading it in the app world.

Wake up and sleep at the same time everyday.

• This means, prioritizing your day so that you can get to bed at a reasonable time. Failing to make your sleep a priority may be causing a plethora of other non related problems in your life.

Eat well-balanced meals and slow your carbohydrate intake the closer you get to bedtime.

Look at getting a new mattress.

• You've heard of the 8-year rule right? Most people hang on to their mattresses way too long, and as a result their bodies pay for it.  Make sure to do your research here. There are many options to choose from and you want to make sure you're doing whats right for your body, and lets be honest...your pocket book.

Sleep study.

• When all else fails, consider a sleep study. You may discover you have one or more sleep disorders that are only curable by using medications or other helpful remedies prescribed by your doctor.

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Resources:

Teitelbaum, Jacob. "Sleep: the foundation of getting well". From Fatigued to Fantastic. 3rd Edition. Published by the Penguin Group. 375 Hudson Street, New York 10014. 2007.
DiClementi, Anthony. "Sleep". The Biohacking Guide to Upgraded Energy and Focus. Published by Biohacking Secrets. 2016. 

A single leg squat.

1. Sit your hips back behind your heel.

2. Positioning your suspended leg and arms out in front of your body to balance.

*This move can also be done on an elevated platform at a more shallow squat.

A single leg squat. Sit your hips back behind your heel, positioning your suspended leg and arms out in front of your body to balance. This move can also be done on an elevated platform at a more shallow squat.

CABLE RENEGADE ROW

1. Assume a forearm plank in front of a cable machine handle attachment at the lowest setting.

2. Using one hand at a time, grab the handle with an overhand grip.

3. Row your elbow toward your hip flexing the lats and obliques. 

Position yourself in a forearm plank in front of a cable set at the lowest setting with the handle attachment. Grab the handle with one hand and row your elbow to your hip, squeezing through the lat and flexing the obliques.

SIDE LUNGE AND TOUCH

Side Lunge and Touch:

1. Step your left foot to the left.

2. Maintain a straight Right leg as your left leg lunges, hinge your hips back and lay your torso over your quads bringing the weights to the ground on either side of your feet.

3. Push out of your left leg, standing back at center. Repeat the movement to the other side for one full rep.

Side Lunge and Touch: Step your left foot to the left. Maintain a straight Right leg as your left leg lunges, hinging your hips back and lay your torso over your quads bringing the weights to the ground on either side of your feet. Push our of your left leg, standing back at center.

GOING VEGETARIAN: FOUR-STEP GUIDE

The tech age has created a lot of transparencies in our daily lives. The biggest one hitting the health and wellness industry is the transparency in our food production. With this inundating information coming at us from all sides we can easily become complacent about what we put in our bodies, admitting we don't know what is good for us anymore. One tenant to health remains true: Everything in moderation. With that said, don't allow yourself to become overwhelmed with decisions of cutting all animal products out of your diet, ditching gluten, or removing all carbohydrates from your life in an effort to live in Ketosis. Here are a few small steps you can take to move toward a more vegetarian lifestyle. Even if you never remove meat from your diet completely, your body will feel and work much better by simply modifying how much you include in your weekly diet. Follow these simple steps toward living a more conscious and healthy life. 

FUNDAMENTALS OF TRX: PART 1

TRX (Total Resistance Training) is one of the most functional ways to train your body for any demand your active life puts on it. Snowboarders, Rock Climbers, and even professional athletes use TRX to give them an edge over the competition in the way of total body synchronicity. If you have never used the TRX straps and are feeling a little intimidated about doing so, this short video will give you all the info you need to create a solid functional training workout with this dynamic and fun training tool.

TRX (Total Resistance Training) is one of the most functional ways to train your body for any demand your active life puts on it. Snowboarders, Rock Climbers, and even professional athletes use TRX to give them an edge over the competition in the way of total body synchronicity.