Reals Mods

Functional strength training has become a popular buzzword in the fitness industry. Unfortunately, it is also subject to wide interpretation. So, what is functional strength training? At the extreme, some individuals believe that by mimicking the explosive, ballistic activities of high-level competitive athletes, they are training in a functional manner. All too often, however, such training programs greatly exceed the physiological capabilities of the average exerciser, which ultimately increases the possibility that an injury might occur. Most would agree that there is nothing functional about sustaining an injury due to improper training. In many respects, functional strength training should be thought of in terms of a movement continuum. As humans, we perform a wide range of movement activities, such as walking, jogging, running, sprinting, jumping, lifting, pushing, pulling, bending, twisting, turning, standing, starting, stopping, climbing and lunging. All of these activities inv...

When it comes to the reasons people cite for not regularly exercising, one of the most common responses given is lack of time (or in reality, a perceived lack of time). Often individuals assume that in order to reap the many benefits of exercise they must engage in physical activity for an extended period of time, and that the activity must be strenuous in nature (remember the old “to pain no gain" mentality?). The reality is the recommendations published in the Surgeon General’s Report on Physical Activity and Health as well as in the American College of Sports Medicine and the American Heart Association’s physical activity and public health guidelines state that to improve health and reduce risk of chronic disease individuals should aim to engage in a total of at least 150 minutes of moderate-intensity exercise each week. This can be performed in 30-minute bouts of activity five days a week or it may be accumulated with mini-workouts throughout the day that are at least 10 minut...

1. Consume Adequate Energy (food is fuel) Daily energy expenditure differs based on sport, training phase, sex, body weight and body-composition goals, but is typically in the range of 4,000 to 6,000 calories. Olympic athletes require consistently high intakes of macro- and micronutrients, so fad diets are not part of the equation. Any athlete touting the benefits of keto, intermittent fasting or Paleo likely will not compete at the Olympics. These diet plans have their application among the public, but any strict diet will provide inadequate energy and nutrients for an elite athlete. An athlete’s dietary preferences and intakes vary depending on their training schedule and intensity of exercise, but nearly every Olympic athlete follows a relatively high-carbohydrate diet (on average 8-12 grams per kg of body weight). This supplies adequate fuel for someone training six hours per day. To keep their energy levels up for the high volume of training they do, athletes must consume nutrien...

So you’ve heard that dieting is out. You’ve heard that going keto and cutting out carbs and Weight Watchers don’t tend to lead to sustainable weight loss and can often have you gaining weight back after it’s over. Most (smart) experts are preaching that healthy habits are the best way for the vast majority of people to hit their goals, maintain them, and live life to its fullest all at the same time. That’s really cool except “healthy habits” are so extremely vague it can be hard to sell and teach on a large scale. So today I’m compiling 5 of my favorite habits that have transformed my life and the lives of all of my clients! Remember, habits take time to build. Take it slow, give yourself grace, and be consistent! 1. Fluff With Veggies: If you’ve been following me and my method for a while, you’ve heard me say this a million times before. If you can get in the habit of fluffing your meals with high fiber, low carb, low calorie veggies, you can likely achieve a moderate calorie deficit...