𝗛𝗢𝗪 𝗔𝗖𝗖𝗨𝗥𝗔𝗧𝗘 𝗔𝗥𝗘 𝗧𝗛𝗘 𝗖𝗢𝗠𝗠𝗢𝗡𝗟𝗬 𝗦𝗧𝗔𝗧𝗘𝗗 𝗕𝗘𝗡𝗘𝗙𝗜𝗧𝗦 𝗢𝗙 𝗜𝗡𝗧𝗘𝗥𝗠𝗜𝗧𝗧𝗘𝗡𝗧 𝗙𝗔𝗦𝗧𝗜𝗡𝗚?

|  𝗛𝗢𝗪 𝗔𝗖𝗖𝗨𝗥𝗔𝗧𝗘 𝗔𝗥𝗘 𝗧𝗛𝗘 𝗖𝗢𝗠𝗠𝗢𝗡𝗟𝗬 𝗦𝗧𝗔𝗧𝗘𝗗 𝗕𝗘𝗡𝗘𝗙𝗜𝗧𝗦 𝗢𝗙 𝗜𝗡𝗧𝗘𝗥𝗠𝗜𝗧𝗧𝗘𝗡𝗧 𝗙𝗔𝗦𝗧𝗜𝗡𝗚? |
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Decent new 2020 study on intermittent fasting (IF):

Groups of men with intermediate training experience were compared. One with an 8-hour eating window and one without any eating time restrictions but with equal total daily macronutrient intakes (therefore equal calorie intake) over a 4 week period.

There were no significant differences in how the diets impacted the men’s body composition, strength development or subjective evaluation of the diet, including satiety, perceived recovery, perceived stress and dietary restraint. ⁣

This study adds to the overall literature that IF is no more effective than having an early breakfast every day, given the same total macronutrient intakes across the day.⁣ ⁣

The main benefits of IF for fat loss for most are that it makes it easier to hit your calorie deficit requirement. You are skipping out on breakfast and therefore allowing yourself more room for calorie consumption later in the day. Many people prefer it because they can have bigger meals and disconnect from that mindset of being on a diet. 

A potential downfall to IF for some is that it can make it harder to reach your protein target for the day by reducing your meal frequency. IF with only 2 meals a day is probably suboptimal for muscle gains.

Study  by Stratton et al. (2020), including Grant Tinsley: https://www.ncbi.nlm.nih.gov/pubmed/32316561
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𝙰𝙽𝚈 𝚀𝚄𝙴𝚂𝚃𝙸𝙾𝙽𝚂 𝚆𝙷𝙰𝚃𝚂𝙾𝙴𝚅𝙴𝚁 𝙹𝚄𝚂𝚃 𝙳𝚁𝙾𝙿 𝙼𝙴 𝙰 𝙼𝙴𝚂𝚂𝙰𝙶𝙴, 𝙾𝚁 𝙵𝙾𝚁 𝙵𝚄𝚁𝚃𝙷𝙴𝚁 𝚂𝚄𝙿𝙿𝙾𝚁𝚃 𝚂𝙴𝙰𝚁𝙲𝙷 𝙵𝙾𝚁 𝙼𝚈 𝙿𝚁𝙸𝚅𝙰𝚃𝙴 𝙼𝙴𝙼𝙱𝙴𝚁𝚂 𝙶𝚁𝙾𝚄𝙿 "𝙼𝙰𝙻𝙴𝙱𝙾𝙳𝚈𝚃𝚁𝙰𝙽𝚂𝙵𝙾𝚁𝙼𝙰𝚃𝙸𝙾𝙽𝙶𝚄𝙸𝙳𝙴" 𝙾𝙽 𝙵𝙰𝙲𝙴𝙱𝙾𝙾𝙺

IMPROVE YOUR MOBILITY WITH GOOD BANG FOR YOUR BUCK EXERCISE SELECTION

|  𝗜𝗠𝗣𝗥𝗢𝗩𝗘 𝗬𝗢𝗨𝗥 𝗠𝗢𝗕𝗜𝗟𝗜𝗧𝗬 𝗪𝗜𝗧𝗛 𝗚𝗢𝗢𝗗 𝗕𝗔𝗡𝗚 𝗙𝗢𝗥 𝗬𝗢𝗨𝗥 𝗕𝗨𝗖𝗞 𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘 𝗦𝗘𝗟𝗘𝗖𝗧𝗜𝗢𝗡  |

The cossak squat is a fantastic choice for your pre training mobility routine. It is useful for developing dynamic flexibility in the hips, groin and hamstrings, as well as ankle mobility.

You can also develop a little strength in the quads, glutes and hamstrings but the main reason to chose the cossak would be improved hip mobility.

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TECHNIQUE QUES

▪️Start by taking a wide, “sumo” stance with your toes pointing out slightly.

▪️Squat down and then start the motion by shifting your weight to one side (if you struggle to balance you can lean forward so your upper body is parallel to the ground and place your hands on the ground).

▪️With the leg your squatting down to, your heel should stay on the floor (cheating yourself out of the stretch otherwise) and the  other leg remains straight with the toe pointing towards the sky.

▪️Sit the hips slightly back aiming to keep the knee over the ankle joint.

▪️I would go for the slide version of this, where you hold the squat position throughout as opposed to standing up after each rep. This keeps constant tension on the legs and provides a great stretch on the adductors (where most people are very tight)

▪️You can use a weight to help counter balance, maintain thoracic extension and use a slight counterbalance

▪️You could also keep both feet flat on the ground throughout the movement to achieve a greater adductor stretch.

For progressions you can work towards sitting down onto a step from the cossak squat and even to the floor which is very impressive!
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𝙰𝙽𝚈 𝚀𝚄𝙴𝚂𝚃𝙸𝙾𝙽𝚂 𝚆𝙷𝙰𝚃𝚂𝙾𝙴𝚅𝙴𝚁 𝙹𝚄𝚂𝚃 𝙳𝚁𝙾𝙿 𝙼𝙴 𝙰 𝙼𝙴𝚂𝚂𝙰𝙶𝙴, 𝙾𝚁 𝙵𝙾𝚁 𝙵𝚄𝚁𝚃𝙷𝙴𝚁 𝚂𝚄𝙿𝙿𝙾𝚁𝚃 𝚂𝙴𝙰𝚁𝙲𝙷 𝙵𝙾𝚁 𝙼𝚈 𝙿𝚁𝙸𝚅𝙰𝚃𝙴 𝙼𝙴𝙼𝙱𝙴𝚁𝚂 𝙶𝚁𝙾𝚄𝙿 "𝙼𝙰𝙻𝙴𝙱𝙾𝙳𝚈𝚃𝚁𝙰𝙽𝚂𝙵𝙾𝚁𝙼𝙰𝚃𝙸𝙾𝙽𝙶𝚄𝙸𝙳𝙴" 𝙾𝙽 𝙵𝙰𝙲𝙴𝙱𝙾𝙾𝙺

THE SINGLE BEST PRACTICE FOR IMPROVED HIP MOBILITY & MANY OTHER BENEFITS

|  𝗧𝗛𝗘 𝗦𝗜𝗡𝗚𝗟𝗘 𝗕𝗘𝗦𝗧 𝗗𝗔𝗜𝗟𝗬 𝗣𝗥𝗔𝗖𝗧𝗜𝗖𝗘 𝗙𝗢𝗥 𝗜𝗠𝗣𝗥𝗢𝗩𝗘𝗗 𝗛𝗜𝗣 𝗠𝗢𝗕𝗜𝗟𝗜𝗧𝗬 & 𝗠𝗔𝗡𝗬 𝗢𝗧𝗛𝗘𝗥 𝗕𝗘𝗡𝗘𝗙𝗜𝗧𝗦  |

Sitting in a squat position is an ability all able bodied people are born with. Its how we manage to stand up and take our first steps. It should carry through to adulthood as a comfortable resting position but somewhere along the line most of us lose this ability including myself. 

it mainly stems from an excessive amount time spent sitting on chairs or people train themselves out of it like I did with poor range of motion strength training and neglecting mobility work.

In hindsight this primarily strength focused training was very backwards thinking and I was actually training myself to be immobile. My hips were incredibly very tight up until recently, I had to work hard to gain this basic human position back.

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WHAT YOU CAN DO TO REGAIN THIS ABILITY:

You could try something like the 30/30 squat challenge Ido Portal popularized: Holding a resting squat for 30 minutes total time a day (broken up into smaller chunks) for 30 days.

I personally just aim for 5-10 mins in the morning or evening most days.

Quite quickly you will see great benefit in hip mobility, knee health and even improved digestion.

For most you this position will feel like you are going to fall backwards because of limited ankle mobility. If that's you drop me a message and I can give you some recommendations for this. 

Make sure you take some before pictures of your squat also!

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𝙰𝙽𝚈 𝚀𝚄𝙴𝚂𝚃𝙸𝙾𝙽𝚂 𝚆𝙷𝙰𝚃𝚂𝙾𝙴𝚅𝙴𝚁 𝙹𝚄𝚂𝚃 𝙳𝚁𝙾𝙿 𝙼𝙴 𝙰 𝙼𝙴𝚂𝚂𝙰𝙶𝙴, 𝙾𝚁 𝙵𝙾𝚁 𝙵𝚄𝚁𝚃𝙷𝙴𝚁 𝚂𝚄𝙿𝙿𝙾𝚁𝚃 𝚂𝙴𝙰𝚁𝙲𝙷 𝙵𝙾𝚁 𝙼𝚈 𝙿𝚁𝙸𝚅𝙰𝚃𝙴 𝙼𝙴𝙼𝙱𝙴𝚁𝚂 𝙶𝚁𝙾𝚄𝙿 "𝙼𝙰𝙻𝙴𝙱𝙾𝙳𝚈𝚃𝚁𝙰𝙽𝚂𝙵𝙾𝚁𝙼𝙰𝚃𝙸𝙾𝙽𝙶𝚄𝙸𝙳𝙴" 𝙾𝙽 𝙵𝙰𝙲𝙴𝙱𝙾𝙾𝙺

ACHIEVE GREATER RESULTS BY INCLUDING CALLISTHENICS TRAINING IN YOUR ROUTINE

|  𝗕𝗔𝗖𝗞 𝗧𝗢 𝗚𝗬𝗠𝗦? 𝗔𝗖𝗛𝗜𝗘𝗩𝗘 𝗚𝗥𝗘𝗔𝗧𝗘𝗥 𝗥𝗘𝗦𝗨𝗟𝗧𝗦 𝗕𝗬 𝗜𝗡𝗖𝗟𝗨𝗗𝗜𝗡𝗚 𝗖𝗔𝗟𝗜𝗦𝗧𝗛𝗘𝗡𝗜𝗖𝗦 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗜𝗡 𝗬𝗢𝗨𝗥 𝗥𝗢𝗨𝗧𝗜𝗡𝗘  |

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Many of you have been  back at your gym or are soon to get back to it. 

Hopefully you tried some body weight training during lockdown!

Either way you can benefit greatly if you maintain some body weight/calisthenics training elements in your routine. 

For example here I am doing dips with a weight vest. These are a much smarter better bang for your buck option compared to a common in gym option like the bench press for example. Just a few of the reasons why:

▪️You are activating more muscle groups, arguably achieving greater contraction in a safer manner and expending more energy doing so.

▪️You are getting better at a functional movement such as pushing your body up out of a pool as opposed to just getting better at laying down and pushing a bar up. (Took me a while to come to the realisation, but laying down or sitting down for exercise is a bit daft for able bodied people in my opinion)

▪️The vast majority of common in gym exercises are whats called open kinetic chain, where your center of mass is stationary and you move an object around you instead of your center of mass I.e a lat pull down machine. A closed kinetic chain exercise is where your center of mass is whats moving instead i.e a pull up, which again is so much more beneficial for many reasons.

Think about it, do you want to get better at using a machine in the gym? Or something that's applicable to real world situations like pulling your body weight up?

There are many more benefits to calisthenics training elements which I will cover in future!

𝙰𝙽𝚈 𝚀𝚄𝙴𝚂𝚃𝙸𝙾𝙽𝚂 𝚆𝙷𝙰𝚃𝚂𝙾𝙴𝚅𝙴𝚁 𝙹𝚄𝚂𝚃 𝙳𝚁𝙾𝙿 𝙼𝙴 𝙰 𝙼𝙴𝚂𝚂𝙰𝙶𝙴, 𝙾𝚁 𝙵𝙾𝚁 𝙵𝚄𝚁𝚃𝙷𝙴𝚁 𝚂𝚄𝙿𝙿𝙾𝚁𝚃 𝚂𝙴𝙰𝚁𝙲𝙷 𝙵𝙾𝚁 𝙼𝚈 𝙿𝚁𝙸𝚅𝙰𝚃𝙴 𝙼𝙴𝙼𝙱𝙴𝚁𝚂 𝙶𝚁𝙾𝚄𝙿 "𝙼𝙰𝙻𝙴𝙱𝙾𝙳𝚈𝚃𝚁𝙰𝙽𝚂𝙵𝙾𝚁𝙼𝙰𝚃𝙸𝙾𝙽𝙶𝚄𝙸𝙳𝙴" 𝙾𝙽 𝙵𝙰𝙲𝙴𝙱𝙾𝙾𝙺 🙏

WHY YOU SHOULD HAVE RESISTANCE BANDS IN YOUR PROGRAM

| 𝗪𝗛𝗬 𝗬𝗢𝗨 𝗦𝗛𝗢𝗨𝗟𝗗 𝗛𝗔𝗩𝗘 𝗥𝗘𝗦𝗜𝗦𝗧𝗔𝗡𝗖𝗘 𝗕𝗔𝗡𝗗𝗦 𝗜𝗡 𝗬𝗢𝗨𝗥 𝗣𝗥𝗢𝗚𝗥𝗔𝗠 |

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Looped bands are incredibly versatile and can be very useful in your training (and that's not just when gyms are closed).

Just a few of the benefits: 

▪️You can use them to simulate pretty much any cable machine exercise.

▪️They can be used to assist you in bodyweight exercises and speed up your rate of progression towards common goals such as achieving chin ups, dips and more advanced exercises like the muscle up.

▪️They can also be used to increase the difficultly of bodyweight exercises such as the banded push up.

▪️They can be used to assist in stretching and mobility training by acting as a yoga strap for example.

▪️They create a varied resistance curve (harder towards the end of a rep) therefore providing your muscles with a new stimulus. 

▪️And of course they are incredibly portable!

1 x medium and 1x heavy resistance should be ample for most!

Anyone using bands in their routine currently?

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𝙵𝙾𝚁 𝙵𝚄𝚁𝚃𝙷𝙴𝚁 𝚂𝚄𝙿𝙿𝙾𝚁𝚃 𝚂𝙴𝙰𝚁𝙲𝙷 𝙵𝙾𝚁 𝙼𝚈 𝙿𝚁𝙸𝚅𝙰𝚃𝙴 𝙼𝙴𝙼𝙱𝙴𝚁𝚂 𝙶𝚁𝙾𝚄𝙿 "𝙼𝙰𝙻𝙴𝙱𝙾𝙳𝚈𝚃𝚁𝙰𝙽𝚂𝙵𝙾𝚁𝙼𝙰𝚃𝙸𝙾𝙽𝙶𝚄𝙸𝙳𝙴" 𝙾𝙽 𝙵𝙰𝙲𝙴𝙱𝙾𝙾𝙺

BODY RE COMPOSITION PROGRAM RESULTS

| 𝗕𝗢𝗗𝗬 𝗥𝗘𝗖𝗢𝗠𝗣𝗢𝗦𝗜𝗧𝗜𝗢𝗡 𝗣𝗥𝗢𝗚𝗥𝗔𝗠 𝗥𝗘𝗦𝗨𝗟𝗧𝗦 𝗙𝗘𝗔𝗧𝗨𝗥𝗜𝗡𝗚: @beanbusker

Very inspiring progress here by Gabriel on his first 12 week strength and conditioning program.

Definitely faster than usual muscle gain here because Gabriel was pretty new to strength training and he was incredibly consistent with training and nutrition guidelines.

Very well deserved results and inspiring work ethic. Was an absolute pleasure to train with you man! 

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“ I’ve been training with Josh for just under 6 months, he’s really knowledgeable and on to it making sure I’m training effectively and safely. He’s always good for chat and makes you feel at home in the gym, couldn’t recommend highly enough!" - @beanbusker

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𝙵𝙾𝚁 𝙵𝚄𝚁𝚃𝙷𝙴𝚁 𝚂𝚄𝙿𝙿𝙾𝚁𝚃 𝚂𝙴𝙰𝚁𝙲𝙷 𝙵𝙾𝚁 𝙼𝚈 𝙿𝚁𝙸𝚅𝙰𝚃𝙴 𝙼𝙴𝙼𝙱𝙴𝚁𝚂 𝙶𝚁𝙾𝚄𝙿 "𝙼𝙰𝙻𝙴𝙱𝙾𝙳𝚈𝚃𝚁𝙰𝙽𝚂𝙵𝙾𝚁𝙼𝙰𝚃𝙸𝙾𝙽𝙶𝚄𝙸𝙳𝙴" 𝙾𝙽 𝙵𝙰𝙲𝙴𝙱𝙾𝙾𝙺

SHOULD YOU USE A WEIGHTED VEST?

|  𝗦𝗛𝗢𝗨𝗟𝗗 𝗬𝗢𝗨 𝗨𝗦𝗘 𝗔 𝗪𝗘𝗜𝗚𝗛𝗧𝗘𝗗 𝗩𝗘𝗦𝗧? |

I personally love using a weighed vest for certain body weight exercises but its definitely not suitable for everyone.

You may benefit from one if:
▪️You are getting over 10 reps on exercises such as dips and pull ups.
▪️You want to increase the intensity of your body weight leg training (first make sure you have tried Bulgarian split squat and pistol squat variations) 
▪️You want to increase the amount of calories burnt during a session
▪️You want to increase the difficulty of your favorite body weight exercises such as push ups (remember you should try progressions like slowing your exercise tempo and exercises like archer push ups before just adding weight)
▪️You want to exercise without the use of a gym, int his case a weighted vest is a relatively portable option for outdoor training.

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Probably not suitable for you if:
▪️You are thinking about using it for running. Running is already high impact for your joints and adding more weight is really not worth the added calorie expenditure/ cardio capacity benefits.
▪️You cannot get over 20 push ups, 5 dips, or 5 pull ups.
▪️You plan to wear it for an entire workout including for high impact exercises. There are only certain exercises it is suitable for and it is also dependent on your level of relative strength. 

In summary a weighted vest is really most suitable for intermediate to advanced lifters, there are plenty of body weight exercises that provide enough stimulus if chosen wisely and done correctly. Drop me a message if you are looking for one and need a hand choosing 🙏
-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶
𝙵𝙾𝚁 𝙵𝚄𝚁𝚃𝙷𝙴𝚁 𝚂𝚄𝙿𝙿𝙾𝚁𝚃 𝚂𝙴𝙰𝚁𝙲𝙷 𝙵𝙾𝚁 𝙼𝚈 𝙿𝚁𝙸𝚅𝙰𝚃𝙴 𝙼𝙴𝙼𝙱𝙴𝚁𝚂 𝙶𝚁𝙾𝚄𝙿 "𝙼𝙰𝙻𝙴𝙱𝙾𝙳𝚈𝚃𝚁𝙰𝙽𝚂𝙵𝙾𝚁𝙼𝙰𝚃𝙸𝙾𝙽𝙶𝚄𝙸𝙳𝙴" 𝙾𝙽 𝙵𝙰𝙲𝙴𝙱𝙾𝙾𝙺

THE DIFFERENCE BETWEEN MOBILITY AND FLEXIBILITY

A positive to come out of isolation for me has been expanding knowledge and becoming fascinated in various fitness disciplines, mobility/flexibility being one of them.

Be sure to have some sort of flexibility/mobility training in your routine!
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So to put it simply mobility is strength through range of motion (The ability to get into a position without external help) and flexibility is passive range of motion (Using an external force to help you i.e wall to stretch for example).

▪️Having flexibility means you can get into a position with some help, but it doesn’t mean you can get out of that position.

▪️Flexibility doesn’t translate into movement. It doesn’t guarantee you can absorb or produce force into this position. It just means you can get there. But that also doesn’t mean it’s pointless, passive mobility (flexibility) is the prerequisite to active mobility.
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▪️Mobility on the other hand means having active control of the joint(s) in different positions and mobility translates much easier to movement.

▪️Having neurological control means I can produce/absorb force there. It means I can create movement. I can actively bring my joint into and out of the position.

▪️More mobility equals more movement variability and injury mitigation.
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Remember one is no more important than the other, you cannot have mobility without flexibility and cannot have flexibility without mobility. 

Also I hope you had some positives come from your time in isolation! 🙏

FOR THOSE WHO WORRY...

| 𝗙𝗢𝗥 𝗧𝗛𝗢𝗦𝗘 𝗪𝗛𝗢 𝗪𝗢𝗥𝗥𝗬 |

-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶

I really feel for those of us who are naturally anxious and worry excessively. Obviously these feelings are much more common for those in lockdown and just responding with don't worry does not help one bit.

Although many are coping with genuinely challenging circumstances I think its important to ask ourselves how valid are our worries?

Its almost as if everyone has a worry capsule that must be filled at all times. No matter how picturesque your life, you will be most likely be worrying about something.

For example recently I was speaking to a retired person and they were excessively worrying about how they were going to fill there time to avoid being bored during lockdown and which plants to have in their garden. The level of worry this person had seemed almost comparable to someone else being in crippling debt...

So how do you know if your worries are valid? Something that helped me is to think back to a time in your life where you were struggling and overcame it (i.e final year university or when you were between jobs). Are your current worries equal to this? Most likely not and even if they are remember you previously overcame them so you can absolutely do it again. 

Most importantly remember,  𝘁𝗵𝗲𝗿𝗲’𝘀 𝗻𝗼 𝗻𝗲𝗲𝗱 𝘁𝗼 𝘄𝗼𝗿𝗿𝘆 𝗮𝗯𝗼𝘂𝘁 𝘁𝗵𝗲 𝘁𝗵𝗶𝗻𝗴𝘀 𝘆𝗼𝘂 𝗰𝗮𝗻 𝗰𝗵𝗮𝗻𝗴𝗲, 𝗮𝗻𝗱 𝘁𝗵𝗲𝗿𝗲’𝘀 𝗻𝗼 𝗽𝗼𝗶𝗻𝘁 𝘄𝗼𝗿𝗿𝘆𝗶𝗻𝗴 𝗮𝗯𝗼𝘂𝘁 𝘁𝗵𝗲 𝘁𝗵𝗶𝗻𝗴𝘀 𝘆𝗼𝘂 𝗰𝗮𝗻’𝘁.

Also always reach out to those closest to you when you are struggling.

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𝙵𝙾𝚁 𝙵𝚄𝚁𝚃𝙷𝙴𝚁 𝚂𝚄𝙿𝙿𝙾𝚁𝚃 𝚂𝙴𝙰𝚁𝙲𝙷 𝙵𝙾𝚁 𝙼𝚈 𝙿𝚁𝙸𝚅𝙰𝚃𝙴 𝙼𝙴𝙼𝙱𝙴𝚁𝚂 𝙶𝚁𝙾𝚄𝙿 "𝙼𝙰𝙻𝙴𝙱𝙾𝙳𝚈𝚃𝚁𝙰𝙽𝚂𝙵𝙾𝚁𝙼𝙰𝚃𝙸𝙾𝙽𝙶𝚄𝙸𝙳𝙴" 𝙾𝙽 𝙵𝙰𝙲𝙴𝙱𝙾𝙾𝙺

IN PERSON BODY RECOMPOSITION PROGRAM RESULTS - DAN

| 𝗕𝗢𝗗𝗬 𝗥𝗘𝗖𝗢𝗠𝗣𝗢𝗦𝗜𝗧𝗜𝗢𝗡 𝗣𝗥𝗢𝗚𝗥𝗔𝗠 𝗥𝗘𝗦𝗨𝗟𝗧𝗦 𝗙𝗘𝗔𝗧𝗨𝗥𝗜𝗡𝗚: Dan  |

Solid progress here from Dan during his first 16 week in person PT program. Not only did he put on a decent amount of muscle mass and drop body fat, he significantly improved his posture as well. Great work ethic shown and well deserved results! 🙏

Many people are coming to me with posture and mobility goals recently which is fantastic. Great to see these aspects being made a priority over the more superficial goals! 

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“ I've been trained by Josh for almost 2 years now. He has helped me achieve every goal we have set. He is super professional and always a great laugh." - Dan

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𝙵𝙾𝚁 𝙵𝚄𝚁𝚃𝙷𝙴𝚁 𝚂𝚄𝙿𝙿𝙾𝚁𝚃 𝚂𝙴𝙰𝚁𝙲𝙷 𝙵𝙾𝚁 𝙼𝚈 𝙿𝚁𝙸𝚅𝙰𝚃𝙴 𝙼𝙴𝙼𝙱𝙴𝚁𝚂 𝙶𝚁𝙾𝚄𝙿 "𝙼𝙰𝙻𝙴𝙱𝙾𝙳𝚈𝚃𝚁𝙰𝙽𝚂𝙵𝙾𝚁𝙼𝙰𝚃𝙸𝙾𝙽𝙶𝚄𝙸𝙳𝙴" 𝙾𝙽 𝙵𝙰𝙲𝙴𝙱𝙾𝙾𝙺