Alternative Athletics: Max Front Squat

Warm Up:3 Rounds
30sec Goblet Squat Hold
50’ Butt-kickers



Find Your 1 Rep Max
Front Squat
at least 7 reps must over 90%

then

2 minute max Situps

Compare to 9/19/17

Recovery:
21-15-9
Squat Jumps
Sit Ups

For Our Newer Members:

Learn How to Balance Fitness With Total-Body Care Fitness is important, but staying fit alone won’t make you healthier if you’re neglecting everything else. Balance your fitness routine with a total-body care routine, and you’ll start feeling better, looking better, and being healthier right away. 

Eat healthy 

True fitness isn’t just about exercising regularly. You have to take a total-body approach, and that means eating healthy in addition to maintaining a regular fitness routine. You should always eat three meals a day, including breakfast, but don’t stop there. Eat at least two snacks a day as well. 


It’s a common misconception that skipping meals will help you lose weight, when actually the opposite is true. Eat regularly and often to keep your metabolism functioning, and burn calories throughout the day, not just while you’re exercising. The secret to successfully staying fit is eating smaller meals and healthy snacks. Build your daily diet around fruit, vegetables, yogurt, and lean proteins, and cut back on fried and fatty foods and heavy carbohydrates. 


Know your limits 


Take care of yourself by recognizing your own limits. You want to push yourself and test your limits when you exercise, but you don’t want to hurt yourself. It’s okay to take a break to drink 
some water, and it’s always a good idea to thoroughly stretch before and after you work out. Push yourself too hard, and you’ll end up with strained muscles that can sideline you for days or even weeks at a time, which will totally wreck your regular fitness routine. 


Don’t just leap into a tough fitness routine, work your way into one. After a week or two, increase your routine by adding more difficult exercises or adding extra time. Step up slowly and don’t push too hard, or your body will push you back. 


Learn how to relax 


Take the time to relax a little every single day to relieve your stress. If you’re feeling tense and full of worry, exercising and eating healthy isn’t going to be as effective on your body. Anxiety and other emotions can actually create chemicals in your body that prevent weight loss and create serious health problems, according to Healthline. 
Choose any area of your home to serve as a daily relaxation and meditation space, even if it’s just a corner of a room. Make it your own and make sure everyone else in the household knows that this area is off-limits. Get a comfortable pillow or chair to sit on, and decorate the space with soothing colors. Leave your worries and your anxieties behind you when you step into this space, and just relax. 


Improve your quality of sleep 


The best way to take care of yourself is to get healthy sleep. Make your bed more comfortable. Pillows wear out after just a few months of use, so replace yours at least twice a year to ensure they’re still giving you the support and comfort you need. 


Turn off all your electronic screens at least two hours before bedtime. Bright screens and lights wreak havoc on your body and disrupt your sleep. Before you go to bed, spend some time doing something quiet and relaxing. When you are ready for sleep, make the room as dark as possible and make sure your hands and feet are warm. Keeping your hands and feet warm when you’re in bed is one of the best ways to get quality sleep, according to the National Sleep Foundation. 


Balancing your body 


Balance your body with exercise, healthy eating, relaxation, and high-quality sleep, and you will notice a difference in how you feel. Take a total-body approach, and you will notice a total improvement across all areas of your life. 



Sheila Olson
[email protected]


Fitsheila.com