Was working with a buddy recently and we came up with some new branding images for the community, and for my coaching business as a whole going forward. The update looks great to me, what do you think?

This is a fairly gnarly quote about post exercise hydration. Sweat is comprised of mostly water, but there are all sorts of trace minerals that we lose as we sweat them out. That means, simply drinking water to recover might not be enough. Reducing soreness and improving recovery can be simple. There are two main nutrients we should be looking for post exercise, and we should all know the first one.... - SALT! - Again kinda gnarly, but if you add a 1/4 teaspoon to 16oz of water you'll be improving hydration like crazy and reducing tomorrow's soreness - Potassium - Like most gym bros before me I'd be remiss if I didn't recommend a post lift banana. A more glucose friendly option, that also higher levels of potassium, are humble potatoes! 1 Banana (or a few left over potatoes from dinner) will aid in recovery and energy.

Every knows, loves/hates, the squat. It is iconic, difficult, and no matter which version you prefer, it is the backbone of every good leg development program. Even with its reputation, the bilateral (two leg) squat has its drawbacks. There are pros and cons to everything in life, and for an adult population, loading both legs can require a lot of external load. An increase in external load (regardless of how trained an individual is) is going to increase injury risk and potential harm. Something that can continue development and lower the overall joint stress is training one leg at a time. Experienced lifters know the anguished caused by lunges and split squats, and if you're one of those lifters I encourage you to continue on that path. In my experience, newer and less experienced lifters tend shy away from single leg work because of fear or stability issues. This is solid reasoning, but in fact is counterproductive. Single leg strength is key for stride confidence, strong balance, healthy gait, and performance of everyday tasks like walking up/down the stairs. I've attached a link to a few videos going through single leg exercise progressions from beginner to higher levels of fitness and ability. Each one gets tougher than the last, add weights if you feel confident. Future posts will start to include more of my own videos and coaching.

I wanted to just share some love and see what big movement forward everyone is making happen this week! Lets get after it!