Just remember to enjoy the holiday! Having a good time and eating some delicious food isn't going to derail all your progress or tear down your training. Don't punish yourself the next day because you ate a little more than usual. Just jump right back on the plan tomorrow--once in a while, enjoying a social event and food off menu is just what you need. The trick is don't make it habit, but join in on those special occasions when they come around!

🤌🏼A simple and easy to follow guide to setting up a basic meal plan. -General food list in each macro type🗒️ -Where to calculate calories and general macro breakdown ratios🔢 -Meal count and examples🥣 -Simple guidelines and advice🗣️ -Short supplement list and implementation🍶

🏋🏼‍♀️What do these exercises all have in common? •Deadlifts (e.g., conventional, Romanian) •Glute Bridges and Hip Thrusts •Squats (e.g., back, front, Zercher) •Good Mornings •Hyperextension (e.g., regular, reverse) •Kettlebell Swings •Pull-ups or Lat Pulldowns •Loaded Bent Over Rows •Reverse Lunges •Hamstring Curls (machine or Nordic curls) ☝🏼They all support building a strong posterior chain. 🤔So what is the posterior chain and why does it matter in strength and performance? The posterior chain is the compilation of muscle groups on the back side of the body. They're primarily responsible for movements involving extension, stabilization, and power generation in many different movements. These muscles play a key role in athletic performance and overall functional movement. 💪🏼You can breakdown the posterior chain into these muscles: 1. Erector Spinae: Muscles along the spine that help with spinal extension and posture. 2. Gluteus Maximus, Medius, and Minimus: Muscles in the buttocks that are essential for hip extension, rotation, and stabilization. 3. Hamstrings: A group of muscles at the back of the thighs that assist in knee flexion and hip extension. 4. Calves (Gastrocnemius and Soleus): Muscles in the lower leg that help with ankle flexion and stability. 5. Latissimus Dorsi: Broad muscles in the back that assist in shoulder movement and spinal stabilization. 6. Trapezius and Rhomboids: Upper back muscles that help with scapular retraction and posture. 💯🍑Importance of the Posterior Chain: - Power and Strength: These muscles are critical for generating force. - Injury Prevention: A strong posterior chain helps protect against injuries by improving balance and stability, particularly in the lower back and knees. - Posture and Mobility: These muscles play a significant role in maintaining upright posture and proper spinal alignment. - Everyday Movements: Activities like bending, lifting, standing, and moving through space rely heavily on these muscles.

✍🏼My first installment in the classroom is a comprehensive list of terms and understandable definitions. This is a great list to know/understand for anyone that reads or listens to a lot of science based strength training or workout content, for those just trying to familiarize themselves with important terms, or a solid/brief reference for anything related to biomechanics.

The push-up sometimes seems to be a simple, overlooked/underutilized, and basic movement. 🧐However, if you don’t do it often, it can help build some initial strength—especially if you aren’t using weights. If you are using weights regularly, it can be beneficial in ensuring proper form (elbows tucked, puffed chest, locked in back, and pressing with only your chest/arms. Also, the push-up is beneficial in increasing muscle endurance—when regularly using weights or not. This is where you can do more for longer. 💪🏼Form check: •puffed/big chest •neutral neck/spine •back lightly contracted •keeping elbows tucked in as you go down •thinking of keep your body straight and falling forward into the hole