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January 13, 2019

January 14, 2019

2 sets -
5 plate squats
5 overhead lying plate stretch
10 banded pull aparts
5 PVC lift-offs
+trainer led barbell warmup

Every 2 minutes for 10 minutes
2 Slow first pull squat clean

A. 3 sets of:
6 each arm half kneeling kettlebell bottoms up press
3 x 1 plate squat + 3 plate front press

B. 3 sets of:
6 Tall kneeling dumbbell curl
6 Tempo push-ups (3 seconds down, fast up)Read more:

Life Hack Week
Disclaimer: This week, I am focusing on a different health-related topic each day. These are issues that I personally find important. I will give you the “why” and then some solutions and tips for improvement. Keep in mind that no one is perfect, but if you can incorporate some of these tips into your life, it may result in better health. Lastly, these posts are not meant to be diagnoses or medical advice.

Topic 1: Sitting
Humans are meant to move, but with modern technology, daily jobs, etc., we have become more sedentary. Even if you work out hard at our gym, sitting at a desk all day combined with driving, watching TV, eating meals, and any “lazy” habits can increase your risk for increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels (according to a study by the Mayo Clinic). In fact, sitting has been labeled “the new smoking.”

From a physical standpoint, long periods of sitting can shorten your hip flexors and hamstrings, which in turn can shut down your glutes, leading to back pain and less strength. We it with many of the professionals at our gym.

So, what can you do about it?

Easy Life Hacks:

  • Take a break from sitting every 30 minutes – walk around, swing a kettlebell, do a few burpees, and stretch.
  • Limit your time sitting in front of the TV and computer at home. Take a walk after dinner instead of being a couch potato.
  • Incorporate standing or walking meetings at work; or stand or mobilize while watching TV.
  • Wear a pedometer or other tracking device and aim for a minimum of 10,000 steps per day.

Next Level:

  • Get a standing desk! Before I was a full-time gym owner, I worked as a Marketing Director in an office. I worked out in the morning, but sitting all day killed my back and affected my recovery. I decided to try a standing desk and it changed my life. I’ve been using one for about seven years now and would never go back. Standing desks can be expensive and many employers won’t foot the bill, so a platform is your answer. Click HERE to see the one I have.
  • Make sure your computer monitor is at eye level, so you aren’t craning your neck down.
  • Make sure your keyboard is set so that you aren’t stooping down to type.
  • Stand on an ergonomic mat so your joints won’t hurt.


  • Treadmill Desk. Maybe not for everyone, but you’re sure to keep moving!

In summary, humans weren’t designed to sit all day. Strive for consistent movement throughout the day (try 2 minutes on the hour, every hour) and hack your workspace by standing. It just may lead to a better-feeling body and increased longevity.

Wodapalooza - Go McKenzie!

Can't make it to Wodapalooza this weekend? You can watch online (for a fee) or get updates on social media and the leaderboard. Check out how here:

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