It’s the ultimate “Picking things up and putting them down” exercise.
Deadlifts are such a huge test of strength. It really comes down to, can you pick that heavy thing off the ground?
Some quick nerdy info on Deadlifts:
1. It’s called deadlift because you are picking up an object that’s dead on the ground with no momentum.
2. Deadlifts (when done properly!) work to strengthen your lower and upper back, glutes, hamstrings, core, forearms, shoulders.
3. Deadlifts (when done properly!) improve your posture. By having good deadlift form, it often translates to everyday living. And having a strong back and core definitely helps with posture.
Ok. So…. How should you properly do a Standard Barbell Deadlift??
1. Stand with your feet midway under the barbell
2. Bend over and grab the bar. Arms about shoulder-width apart.
3. Bend your knees until your shins touch the bar.
4. Lift your chest up and straighten your lower back
5. Stand up with the weight. Focusing on keeping you back straight (no crouching or bending) and arms straight (no curling or shrugging)
6. Hold for a second, then reverse the steps.
We are not going to go down the rabbit hole of all the variations of Deadlifts. Instead, let’s focus on the WHY…
If we are focused on being fit for LIFE (That is the lifelong goal!), then how does deadlifting help with that??
Deadlifting means getting stronger. Getting stronger can mean carrying the groceries into the house, no problem (1 trip even).
Or, helping a friend move. Picking up a couch or dresser is definitely a Deadlift movement.
If you have kids, picking them up is technically a deadlift.
All the way to picking a pen or pencil off the ground.
ALL motions that simulate the process of doing a deadlift.
So, go out there and start adding Deadlifts to your workout (and everyday) routines. And if you need some help putting a workout routine together, you should check out the custom training plan on the 1LIFE1YOUFITNESS Training App.
I make sure everyone is doing some variation of deadlifts. It’ll be wrong not too!
Family. Friends. Coworkers. Celebrities. Strangers on the Internet. We live in this time where everything is accessible. Everything can be seen, read, and talked about anywhere in the world. And that’s really really cool.
But the gift and the curse (no jayz) is that, with all that accessibility to people’s lives and opinions, we tend to fall in the “Comparison Game”.
Looking at others. Comparing your faults to their perceived perfections. Comparing the timeline of someone else to where you are in life.
I see and hear it a lot. And, it’s not just about social media (though it plays a big part in this problem).
When something good happens to someone. Or someone is progressing in life faster than you. Or has more good things going on than you….
That’s all negative energy.
That’s all time you are wasting thinking about something you have NO control over. And you have to let that way of thinking go.
If it happens while you’re scrolling through social media, then close the app. Or unfollow the people that provoke those negative thoughts. You have the power.
If it happens in person, step away from that environment. Excuse yourself. Get away.
She gets it
Negative thoughts won’t just go away, but you have to start making yourself aware when it’s happening. Close the app. Unfollow the person. Walk away.
You can take it a step further and literally write down something positive about you. Right on the spot. Either with a pen and paper or in your note section on your phone.
It’s about realizing the trigger, but changing the reaction to it.
It happens to me. I’ll scroll Instagram and see this or that person in the same field as me doing amazing things, and I’ll start the Comparison Game. So, what I did was unfollowed everyone. And I’ll slowly rebuild it back to keep a positive energy for ME on MY timeline.
Comparing yourself to other is a nasty habit to have. You must know your trigger points and change the reactions to them. As soon as possible. Break the habit by building a new, positive one.
Football season is officially underway! College and the pros have started up, and I know a lot of you will be sitting at least 3 hours (some, probably ALL DAY & NIGHT) watching football between now and January/February.
I wanted to make up a workout challenge to at least get you up and off your couch during the 3-8 hours you’ll be watching the game(s).
It’s simple. When you see a particular play happen, you do the challenge exercise that goes with it.
If a quarterback gets sacked, drop and do 10 pushups.
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We talked about the benefits of counting calories and passed along a macros cheat sheet. So, now let’s put those to use and talk about meal prepping!
Think about meal prepping like those microwaveable tv dinners, but (hopefully) waaaayyyy healthier for you.
Being prepared for your day/week is a large chunk of the battle. Having meals and/or snacks with you will definitely stop you from hitting the vending machines at work. Or stopping at a fast food spot for lunch.
Having meals prepped and ready. Knowing ingredients and potion amounts plays a huge role in nutrition.
Let’s go over the simple how-to:
1) Pick a day to meal prep
I do it twice a week, to keep the food I’m eating fresher. Usually on Sundays and Wednesdays.
2) Pick the meals to cook
Remember, you know your calorie and macros numbers. Now, figure out what you want to cook to help you reach those numbers.
Also, you may not need to cook EVERY meal ahead of time.
I like making my breakfasts and lunches for my prep. It’s when I’m at my busiest, so I know I need food ready.
This part will take some time and experimenting to get your meals and calories to match. Have patience and play around with different meals.
3) Eat the meals you cook
I know this can sound simple, but it happens! If you have chicken and broccoli for lunch at work because thats part of your goals, but your coworkers are ordering pizza, you have to be strong willed. Stick to the game plan.
Now, let’s go over some of the tools that are going to help you meal prep like a pro
First thing I would definitely recommend you having is a food scale
I actually own 2 (I know! LoL). The one above, and one like this one:
Both are under $20, and both will get the job done.
The difference between 4oz of steak and 6oz of steak can be about 80-100 calories.
Measuring cups and spoons are another thing you need to properly meal prep.
Eye balling oil or peanut butter can cost you 100s of calories. Take the 2 seconds and measure it out.
We have a set like this one:
And, of course, you need a place to store your meal prepped meals, right?!
Everyone who knows me knows I eat out of the reusable containers more than I eat out of a regular bowl or plate.
These 24oz containers I think are a perfect size for most meals.
Having those 3 tools (along with using myfitnesspal) have been a HUGE help in me doing my meal prep, and doing it right!
In the simplest way possible, to lose weight you need to eat fewer calories than you burn.
Without getting to science-y, for example: Person A (we’ll call him Albus) burns 2000 calories a day. If Albus eats 1800 calories a day, he will see weight loss.
But, if Albus eats 2500 calories a day, he will gain weight.
What are calories?
Calories are a measure of energy, normally used to measure the energy in foods and drinks. You use the calories that you eat and drink for essential functions such as breathing and thinking, and day to day stuff like walking, talking and eating.
(It’s why you see on social media: TOP FOODS FOR BRAIN FUCTION!)
Now, any extra calories your body feels is not essential to you will be stored as fat. And continually eating more than you burn will cause weight gain.
Calories matter. Every diet that promotes weight loss is just a gimmick to try and get you to eat less than you burn.
How many calories should you eat?
That answer is completely up to you. It’s incredibly individualized. A 200lb 25 year old man who works out 4 times a week will need more calories than the 70 year old woman that doesn’t work out at all.
If you want to lose weight, you must eat at a calorie deficit. The wonderful thing about the internet is that it’s way easier now to find your proper calorie intake number for weight loss.