World Class Training

Should Everyone Squat?

Yes and no…

I do believe everyone should be able to squat down and pick something up pain free.

Now this doesn’t mean everyone should be throwing a Barbell on their back and Squatting with it. In fact I don’t believe everyone should be.

Two common examples I see is the lack of shoulder mobility to set up in the proper position, or the lack of low back & core strength for proper stabilization.

You probably shouldn’t be squatting with a bar on your back if you haven’t earned it with the proper mobility and stability required.

Now if you haven’t earned to squat with the Barbell that doesn’t mean you shouldn’t be squatting. This just means you should be using regressed versions of the squat.

An example of how I would build a foundation with someone who hasn’t lifted before is:
✅FFE Split Squat
✅Split Squat
✅RFE Split Squat
✅Squat to Box
✅Box Squat
✅Counter Balance Squat
✅Goblet Squat
✅Trap Bar Squat
✅Front Squat
✅Back Squat

Please don’t make the mistake everyone else makes when they start lifting…Jumping right into the big lifts without building the proper foundation.

What happens to the Janga tower as you start chipping away at its foundation with every block you take away?

The tower eventually crumbles.

I hope this was helpful and PS…

if you want to correct your training, simplify your nutrition and put your health on autopilot… I might be able to help.

Message me saying READY and I’ll let you know about my new coaching program.

🧋Want to give your coffee an extra protein pick-me-up?

This Mocha-Banana Protein Smoothie is FILLING… and that makes it a good on-the-go breakfast or pre- or post-workout shake to give you the energy to power through 💪

Even better? This recipe is so easy, the hardest part is remembering to set aside leftover brewed coffee in the fridge ahead of time!

And yes, before you freak out… there is frozen cauliflower on the ingredients list.

I promise, it’s a great way to sneak veggies into your smoothie and you won’t even taste it.

**NOTE: depending on how thick (or thin) you like your smoothie, you can adjust the amount of milk you add, too!

Feel free to mix this one up. You can swap out the dates for 1 tablespoon of nut butter (almond, PB, etc) instead. The dates = a sweeter smoothie, the nut butter = creamier.

Now for the recipe!

Mocha-Banana Coffee Smoothie
(serves 1)

¾ cup (180 ml) cold brewed coffee
¼ cup (30 ml) unsweetened non-dairy milk (more if necessary)
½ cup (55 g) frozen cauliflower florets
1 medium frozen banana, chopped
½ Tbsp cacao powder
½ tsp vanilla
1 scoop chocolate protein powder (optional)
2 soft pitted dates (optional) (if the dates are dry or hardened, soak them in hot water first)
Pinch of sea salt

Place all of the ingredients in a high-speed blender and blend until smooth. Pour into a glass and enjoy!

(Tag me with a pic if you make it! 🙌 )