Tips to Improve Your Front Squat

Check out Coach Jay Arzadon perform his favorite quad exercise the front squat

The front squat is an advance exercises that requires you to have superior flexibility in the hip, shoulders and wrist.


- It strengthens the lower back and abdominal more then the back squat

- It had a less compressive force on the knees than the back squat

- You should only keep rep ranges between 6 reps because your rhomboid will fatigue before your quads.

- If you can't perform a front squat with good form then you're not back squatting properly. Take a step back and work on your mobility.

- Start the movement with your knees.

- Work in fill range of motion hamstrings should cover your calves.

- If you tend to fall forward too much it means you need to train your posterior chain more (glutes and hams)

- If you round your back too much then you need to train your rhomboids more.


Last week we posted a strategy to stop your carb/sugar cravings when on a high protein, low carb diet. Today, we are going to give you a quick solution to stop these cravings on the spot!

As mentioned in our last post, when you crave carbs and sugar it's associated with lack of good fat intake from your diet. 

The next time you're really craving carbs/sugar, preheat a pan on medium heat, add some ORGANIC butter and throw a handful of nuts and saute. After eating this, your carb/sugar cravings should vanish.

If you have time, here's a great recipe to add to this:
2 1/4 c. assorted unsalted nuts
2 Tbs. coarsely chopped fresh rosemary
1/2 tsp. cayenne pepper
2 tsp. Maldon or other sea salt
1 Tbs. unsalted butter, melted

Preheat oven to 350 degrees F. Toss the nuts and spread out on a large baking sheet. Toast in the oven till they become light golden brown, about 10 minutes.

In a large bowl, combine the rosemary, cayenne, salt and melted butter. 

Thoroughly toss the nuts in the spiced butter and serve warm. Now you have large amount of these to store somewhere and replace it with your bite-size brownies.


The secret behind failure

We've all been there, reacting to a story that has played out in our heads to the point that we are so convinced we would almost bet our lives that it is true. Learning the hard way, it doesn't take long to find out that we couldn't have been more wrong.

The bottom line is, we are the only actor in our own movie; half the time we think that other people are participating in this enactment we have created, when the reality is they are totally clueless.

Perception is 100 percent the basis of our reality. The stories we create in our minds when in a state of panic and fear are solely based on our own insecurities, beliefs, values and ideals. 

This is your movie; you decide how to produce it. You decide the roll you play and how it affects your story and the stories around you. If we choose to carefully understand why we react the way we do and assess the situation before we get consumed by our emotions, we have a fighting chance to success.

Everyone is a reflection of something inside us. What we avoid becomes our focus, and what we focus on grows. The more we avoid our darkness, the more it will present us with scenarios that force us to face the very thing we are trying to hide from. The things we despise most are a reflection of our deepest fears. Introspection is a life-long journey, so before we go blaming someone else for our frustrations, we must start by looking in the mirror and uncovering the mask to discover what it is we are hiding from.

So what to do now?

Start getting comfortable with being uncomfortable.

Have a great day!

The Nutrition myths you need to know about!

As a Fitness and Wellness Coach, I hear the same questions on nutrition over and over. When I conduct a Fitness Consultation with a new client, my favorite question to ask is "How would you rate your nutrition 1-10 and describe an average day for you nutritionally?" I'm never surprised with the answers because 
most new clients would rate their nutrition an 8-9/10 and really do believe they're eating the right foods to reach their fitness goals. If your nutrition was an 8-9/10 then you wouldn't be inquiring about services.

There are so many nutrition myths out their and I recently came across a great article "How to win an argument with a nutritionist." Not all but many nutritionist that I've come across in my business are NOT basing their nutrition advice on the latest science. In this article you will find out what myths some nutrition experts may be advising you.

Here are my 3 favorite points from the article:

- "Eggs Raise Cholesterol and Lead to Heart Disease" This is misconception I hear from 90% of the new clients that come to me. When I ask a client what they have for breakfast, the most common answer - " A healthy breakfast of 4 eggs whites and oatmeal." First off all Oatmeal is not as healthy as your all think( we can discuss this another time) and eggs do have cholesterol but it has GOOD cholesterol (HDL) , not bad cholesterol (LDL). Eggs are also one of the most nutritious foods on the planet. If you are going to have egg whites throw some whole eggs in there!

"Too Much Protein is Bad for Your Kidneys" Ahhh! Another question I ]get all the time from new clients! If you have unhealthy kidneys then yes then this is true but a high protein diet is not the cause of kidney disease. One of the keys to successful fat loss through nutrition is increasing your protein by at least 30-50% , raising your FATS consumption and reducing your carbs!

-"Weight Loss is All About Calories in and Calories Out" NO! It's about the calories source, certain high calories food sources such as  Omega 3 fats accelerate fat loss but high calorie sources such as vegetable oil will have a harmful effect on your metabolism. You have to remember, the food we eat effect our hormones and when your body's hormones don't function properly it leads to weight gain.  "You are what you eat"

Please read the quick article here: The best way to start a new healthy lifestyle is by working on your eating habits and being informed of the best foods.

A simple way to know if what your eating is healthy and good for you - "IF DOESN'T FLY, RUN ON THE FIELD OR SWIM AND NOT GREEN THEN IT SHOULDN'T BE ON YOUR PLATE!"