PRs, Milestones, and More during the week of October 18th.
PRs
Let’s talk about PRs!
We had 11 ladies PR on Bench Press. We had 24 ladies PR on Deadlift to Row. Lastly we had a total of 18 PRs for Overhead Squat!
PR Highlights
For Bench Press, Rachel A benched 105 lbs! For Deadlift to Row, Rachel P and Jillian D both lifted 100 lbs! Lastly for Overhead Squat, Janel M squatted 95 lbs and Rachel B squatted 70 lbs! Keep it up!
Milestones
Amanda G hit a milestone and has checked into LightHouse 200 times! Great job! Angie celebrated her birthday at her mountain home! Ask her about her house if you are looking for a place to stay in the mountains.
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Importance of Form
Form is less important than you might think. Consistency is much more important than “perfect” form. Good form will help you lift more weight at the same strength. There are optimal ways to move a barbell, and following the optimal path vs a less ideal path will allow you to lift more weight, with everything else unchanged. Not everything is a barbell though.
You are not going to see this on social media as an example of perfect form, but it’s really the only way to lift this stone. You have to keep the mass close to your body, so with something this large your knees are in the way, therefore the legs have to straighten to lift something this large.
This is not a green light to deadlift like this though. A deadlift is much more of a maximum lift. This stone is at least 20% less than her barbell deadlift.
If you are experiencing any pain a form adjustment could be beneficial. Sometimes moderate pain is necessary to promote healing to an injured or stiff area, but for the most part weightlifting should be pain-free.
For a deeper dive into your form schedule a complimentary Personal Training session. Click here!
More “imperfect” lifting below:
Tracking Food
Tracking food from taking a picture has not worked on the 2 apps I have used. The picture function does a good job of seeing what is in the picture, but normally a dish has more in it than what you can clearly see.
The two biggest issues with picture tracking are that the picture function doesn’t see any oils, sauces, or ingredients like melted cheese. I also found the portion estimates to be considerably off.
The picture option could be useful for food you did not prepare yourself, it will give you a ballpark calorie and macro breakdown.
If you made the food yourself the best way to start tracking is to just get a scale and weigh everything for a week. Then you can eyeball from there if the weighing is driving you nuts. I advise against the picture option for daily tracking though.
Most of the conversations we have about nutrition clearly lead to clients under-eating. The car doesn’t move without gas in the tank - same goes for your body. Try eating more for a few months and see what it does for your lifts, mood, body composition, and energy.
Eat More & Workout Less!
Product Follow-up
Naked Bone Broth Protein review. The Lineage Protein has an earthy flavor to me and that tastes good compared to the Naked Bone Broth, which had virtually no flavor, but not in a good way. If you want a clean animal based dairy free protein Naked Bone Broth is a good option, but it needs something to go with it. Naked suggests adding the protein to something hot. If you eat soup over the winter I could see this as a great way to add additional protein to your soup.
I also got Naked Greens. My first taste of this was with the bone broth powder. I got it down but it was not enjoyable. Obvious, but there is a very green flavor, and it lingers in the bottle so clean that quickly and thoroughly after use. This product is much cheaper than some of the other green powders out there and also has a cleaner ingredient list, so I saw no reason to try the other more expensive brands.
If you need flavor, check out 1st Phorm. I’ll be reviewing their clear protein at some point.
Dairy free Lineage seems to be discontinued, but I found a link to another site. I’m still researching the validity of the site.
The Carnivore Bar Review
I’ve tried a bunch of different bars, my favorite bars were Epic Bars. They truly had a meat flavor but they sold out to General Mills and I have not had them recently. Maybe I’ll review them next because The Carnivore Bar is pricey. I thought the Lineage bars were small, but these are very tiny. They had great taste though. I tried Apple Pie and it was definitely more of a dessert flavor than a meat bar. There were crunchy parts that are reportedly the beef part. The crunchy parts were very solid and got in the way of eating the bar. I doubt I’ll buy another box of these but I was pleasantly surprised by the taste.
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