teamvitalforze

Pick one thing you can’t live without:

Food, drink, show etc.

Pair it with a habit you’re trying to build.

Chances are you won’t miss the first because you don’t want to miss the second.

You’ll also create a positive association to your new habit.

What pairings come to mind?

Most people regress in movement efficiency due to prolonged sitting, tightness, and weight gain.

The average training program keeps you stuck sitting in machines and lying down on benches.

Functional training uses all developmental positions to diversify movement.

If you don’t use it, you lose it.

Here’s a Chat GPT prompt to help you solve that.

‼️If you’re looking for a high quality specialized training program that will cater to your specific starting point & end goal, look no further. I’ve been training with Brian for about five months and from day one I knew I was in the right hands.

🚀He has gone above and beyond to understand my personal fitness history, learn my strengths and weaknesses and help me map out the most efficient way to reach my goals and create new ones. With his guidance I have been able to set realistic goals and meet them, allowing me to quickly and confidently move through each phase of my body transformation. He is also always available via text or email which makes it easy to communicate between sessions.

✍️Brian’s program is worth every penny! It has truly been a game changer having someone check in regularly, hold me accountable and give me the inspiration that I needed to transform my body and spirit – an experience I was never able to find with other training programs. It is clear that he is passionate about what he does and he makes sure each client knows that he is aware of their unique build/goals. I suffer from lower back pain so Brian got creative and built a unique program for me with alternative exercises that wouldn’t strain my injured area.

💪I will definitely be continuing with Brian throughout each phase of my transformation & I highly recommend him for anyone looking to take their fitness journey in the right direction.

Donovan Malone

Smith Machine Squats are a highly underutilized tool.

They are often not used because they’re labeled as an easier version of a free squat but that’s the wrong way to look at it.

Why and how would we program this movement?

Smithing Machine Squats generally provide a high stimulus to fatigue ratio on the quads because the set-up allows us to position ourselves in a manner where it can be a combo of both a free squat and hack squat.

Due to the artificial stability and fixed range of motion, this allows us to load up the bar and keep the tension on the quads throughout the entire movement.

The 5-10 rep range would work well but that rep range may best be suited for free barbell squats and something to keep in mind when performing Smith Machine Squats in the 5-10 rep range would be that you may or may not get some knee pain and that rep range is probably best suited for Free Barbell Squats.

The 10-15 rep range is a great rep range due to the best combo of relatively high forces and metabolite buildup and anything 15+ is where you could begin to cross the line of where your cardiovascular system begins to becomes the limiting factor as opposed to your quads.

🍲Portioned, scheduled meals is a common approach I’ve found useful for many people.

❗️It’s very easy to eat skip meals if you’re busy all day to then overindulge on the first thing you see within reach. Thus leading to poor food choices, inconsistent energy levels, and poor performance physically and cognitively.

🕓Having scheduled reminders helps facilitate the process of adhering to your daily caloric budget.

☝️What you see above is my second meal out of the five. There’s no magic number on amount of meals to eat a day. For the amount of calories I eat it’s very difficult to consume within three meals and I’m aware that I under-eat when I’m busy or stressed so having scheduled reminders is a powerful tool I’ve been able to successfully utilize.

⚖️Same would go if you’re looking to lose weight. You would simply know how much to eat at what meal, or how big your snack would be. By doing so you have solid structure and direction on how to pick and portion your next meal.

💡This isn’t something you’ll do for the rest of your life because you’re body will quickly learn and adapt to those times and portions and you’ll begin creating internal hunger cues scheduled for those times without even knowing it.

‼️Do you have pain in any of these areas?

-Lower back
-Shoulder
-Neck
-Knees
-Hips
-Elbows

1️⃣The very first thing done is to determine your individual linchpins.
The linchpin is the item we believe to be the BIGGEST limiting or potentiating factor for the days training session.

☝️Therefore, when performing Phase 1 (SMR Technique) of our 6 phase warm-up, we are looking to prioritize that ONE THING that when improved, will help improve most OTHER things.

🧑‍💻This is different for everyone given their lifetstyle,job,etc, which is why we conduct certain assesments to determine your individual linchpin but one of the questions you can ask yourself when looking to determine what area to foam roll would be...

“Where do I want more range of motion/move better for today?”

🧘‍♂️The thoracic spine is one of the most common areas that needs to be emphasized for people who sit all day such as students, office workers, etc.

✍️Takeaway-Be more intentional with your foam rolling and depending on the workout for the day or what you did during the day, pick a region in which you need more range of motion. This will help you get into a better position when looking to squat, deadlift, bench etc., because you are now mobile enough to get more optimal leverages which will allow you to use more weight, get bigger and get stronger in those areas with the proper movement patterns.