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Monday, February 2, 2015

Your Workout Mistakes + Weekend Update

SO IT'S FINALLY UNDERWAY! .....

Yep, the renovation of my new facility and Dicks Sporting Goods has begun. The contractors and engineers are in & out all day taking measurements and getting information from me together. They are even throwing in some heavy duty space heaters for me currently to help heat this place up!

How exciting is this?! 


Yoga now at OAF, new members joining every week getting that OAF addiction, and now the development of my new 10,000sqft facility(plus turf field) is in the works! I am so lucky and thankful to be given this opportunity and don't take one day for granted while working....




I found this quote by Mark Cuban and it really made me work my tail off all January. I remembered each time I felt tired and like I could use a break...

“Work like there is someone working 24 hours a day to take it away from you."

It's so true. I built this place from nothing and I only look to give this town the BEST STRENGTH & CONDITIONING FACILITY for my athletes and members. Offer so much for them and give them the best! I'll be dammed if I slack and let anything happen to have this taken away.

I just may be dead stiff with bailey on the couch for my Saturday afternoon off work! HAHA

So, how does this help your work line? Are you happy where you are? Because that needs to be the first question you ask yourself....

If you are...then it's easy....

If not, then you need to make a change. Don't waste your life doing something you don't want to do. 

BUT WHEN YOU GET THAT GIG...FIGHT LIKE HELL TO PROTECT IT! TREAT IT LIKE YOUR LIFE DEPENDS ON IT! 

Now, onto some tips for your training this week....I see these mistakes daily and you can make lots of progress with minimal changes...


Mistake #1 - Locking Out Your Elbows on Pushups
When doing any variety of pushups, don't "lock out" your elbows as this puts unnecessary stress on your joints. 
So at the top of each rep, straighten your arms until just before you "lock" your elbows. Your joints will thank you.
Mistake #2 - You Purposely Burn Out
You should rarely train to failure (I sometimes use this technique as a finisher). Training to failure leads to over-training and sloppy form. 
As a good rule of thumb, you shouldn't train any more than 2-3 reps short of failure.
Mistake #3 - You Grip Too Hard
When using a chin-up or pull-up bar, you tend to grip the bar much harder than necessary. This leads to wrist fatigue and your grip will fail before your muscles.
That means your muscles lose out on the benefit.
The same goes for DB Rows (but we're talking bodyweight today). 
So use a firm grip, but relax a bit.   

Mistake #4 - Your Lunges Are Horrid


No lazy lunges.... far too many people do one or more of these things when doing lunges:
1) Lean forward as they go down
2) Take too small of a step forward 
3) Barely engage the glutes (aka the booty) because the depth of the lunge is a joke
Now you can fix it...
1) Keep your shoulders back (this will force your upper body to stay straight... and hey, you'll improve your posture). 
2) Remember to take a big enough step forward so that you work more muscle (which burns more calories). 
3) Look at the lunge as 2 separate movements. Move #1 mistaking the step out while keeping your upper body straight.
Move #2 is lowering yourself STRAIGHT down as if your upper body is on an elevator. Your rear knee should be about 
2-3 inches off the ground.


Mistake #5- You automatically set up with a wide stance and externally rotate feet on your squats.

This will lead to a nasty compensation or faulty neuromuscular firing from the CNS. You need to physically try to keep feet shoulder width and knees over 2-3rd metatarsal. Not doing this will develop an over activity of the anterior tibialis and adductors, which will put more stress on your knee. 

There you have it guys, take these tips and use them this week! I am looking forward to another great 6 days of workouts and remember to keep telling your friends and getting them to come with you! You will get 10$ reward points for each one!!!!

DON'T FORGET TO TAKE ADVANTAGE OF THE YOGA OFFER BEFORE TONIGHT!!!

CODE: YOGA25

PS---YOU CAN SIGN UP TO RECEIVE THESE EMAILS RIGHT TO YOUR INBOX BY SIGNING UP AT THE BOTTOM OF MY HOMEPAGE! 

www.over-achievefitness.com

See you all soon!


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