GROUP WARMUP
:30 air bike 
5 Over head plate stretch
5 Plate squats 
8 Step walking lunge 

MOVEMENT PATTERN REINFORCEMENT & THRESHOLD TRAINING
Circuit 1: 
3 sets – 
:20 box stretch 
5 Strict barbell shoulder press with 3-second pause at top 
6 Low seated kettlebell press

Circuit 2:
:20 frog stretch 
5 Dual kettlebell front rack squat with 3sec pause @ bottom (stay in engaged) 
8 each leg rear elevated split squat – body weight only 

Circuit 3:
6 each side landmine row
10 alternating kettlebell bent over rows
10 Elevated ring rows 

Circuit 4: 
Air bike
Every 1:00 for 8:00 
6 calories as fast as possible 

HAPPY BIRTHDAY RICK FIORE!

Food for Thought Friday – Tracking

We’ve written many times about the importance of tracking your food when you have body composition goals. And we’ve also discussed the fact that you must be in a caloric deficit to lose weight (or a surplus to gain). For many, tracking isn’t easy and they get disillusioned when their protein, carb and fat goals aren’t met.

A way to “loosely” track is to focus on protein and calories. Make sure you hit those numbers, then let fat and carbs shake out any way. You still enter your food into an app like MyFitnessPal or Chronometer, but if you aren’t on-the-money with fat and carbs, don’t stress. Meet your protein goals and stay within your goal calorie range. Those are the two most important factors.

I know tracking can be a pain, but it is also an eye-opener if you have goals to meet. It shouldn’t necessarily be a life-long activity. You will learn to intuitively eat, so that when you reach your goals, you can go “off app!”