My Fitness Journey - Weddings, Pregnancy and a Pandemic

I started my journey with Jtab Training in the spring of 2015. At the time my goal was to lose weight and tone up before my wedding that summer. I had never weight trained before, but as someone who had never been a fan of exercise, I was always on a mission to find something I could stick with.

I fell in love with strength training. In my 20’s it was a way to keep my weight down and look good in a dress. It was easy to stick to my 2 day a week routine, because the results were obvious and visible.

When I got pregnant with my first child in 2017, I used my time at Jtab to ensure I had a healthy pregnancy, free from as much discomfort as I could possibly be. And it worked! Toward the end of my pregnancy, I was in the gym just days before my daughter was born. The strength training I did while pregnant allowed me to have the endurance to push through 18 hours of unmedicated labor. I credit each of those workouts as giving me he strength I needed to get through those first few overwhelming weeks with a newborn.

After her birth, I was back  in the gym 8 weeks later. This time my goal was to get as close as  I could to my pre-pregnancy body. I used my time to restrengthen muscles that had laid dormant for weeks, and shed the excess fat that had accumulated from a few too many pregnancy cravings. It was tough at first, between balancing life with a new baby, a business, and a body that couldn’t do the things it used to. It felt like “starting over” again, building slowly back to up to weights that would have been easy for me pre-baby. But by sticking through it, I was able to hold an increasingly heavy baby, which become chasing after an increasingly mobile toddler.

Then the pandemic hit. And my goals shifted again. Working out no longer was strictly about how my body looked. It became an outlet for my sanity. It provided me a way to work through my frustrations at being locked in a house for months with a bored toddler. It was a way to process my emotions about losing my clients, one by one, as their business doors were shuttered from pandemic closures. It was a way to shift my attention away from the fear, and anxiety, and uncertainty, at least for a little while, and focus on self care.

However, like all businesses, the shut down of the Jtab gym and quarantine, meant I had to find this outlet at home now. And while that was good at the time, it meant that when the gym finally reopened, it felt like restarting again in a way. I didn’t have heavy weights at home, and going months without lifting them meant starting back towards the beginning again.

When I got pregnant again in early 2021, the plan was to continue to workout through my entire pregnancy. However, this time, things didn’t go completely as planned. Between a car accident that put me in early labor (and subsequently on multiple rounds of rest), and a toddler whose school was consistently being shut down during a Covid spike, I didn’t make it in nearly as much as I wanted to.

When my son was born in December, I realized what a toll this pregnancy took on my body. I had gained significantly more weight this time around, and now months of not working out  lead to a weak back, diastases separation in my core, and arms and legs that tired easy.

Now 11 weeks postpartum I finally returned to the gym. I am still 20 lbs heavier than I want to be, and can lift significantly less than I could before I left, but I’m ready to start over again.  My strength training journey has been a series of starts and restarts, but it’s been the only thing I’ve been able to stick with for all these years now. I may not always be where I want to be physically, but I know that staying consistent in my workouts is the only way I’m going to achieve my new goals. Goals which now include a little bit of everything - to stay strong and healthy for my kids, to maintain my sanity, and of course, to fit back into my jeans again.

I think the point of my story is to show that everyone’s relationship with working out changes and evolves over time. Your exercise journey is never a straight line up. It often includes hills and valleys, and could include multiple restarts, like mine does.

It doesn’t matter if your coming off of a pregnancy, an injury, an illness, or just a busy time in your life. It doesn’t matter if your goals are mental, physical, or to be able to button up  your jeans again. Jtab welcomes everyone, and will create custom programs to help you achieve those goals, and maybe surpass what you even thought you would be able to do.

Myth Busters: Working out only once a week isn't worth it

Everyone thinks that in order for exercising out to be effective, or “worth it”, you have to do it multiple times a week. And while that would be ideal, for many of us our schedule doesn’t allow us to take the time to get a gym more than once a week.

So, if you fall into that category and you can’t workout with a trainer or at a gym more than once a week, you might as well just give up right?

WRONG. Hear me out. 1 Workout a week (consistently EVERY week) = 52 workouts a year. Not doing anything because you don’t think it would be “worth it” = 0 Workouts a Year. What’s better 52 or 0?

Now, more the science (and some psychology). Most people begin a workout routine in an attempt to lose weight. Because I don’t like the term “weight loss”, I like to turn it around and say we should only be focusing on fat loss and muscle gain. Because this is what most people really mean when they mean “lose weight”. Often our goal is to change our bodies, which means taking down the fat, and  replacing it with lean muscle.

When reframing your goals this way, they actually make a lot more sense. Because in order to most effectively burn fat, you need that muscle mass. Muscle burns through calories at a much more efficient rate.

Although those lines, building or keeping muscle mass through strength training has also been proven to help lose fat better than only doing cardio. Building muscle will continue to burn calories long after the workout is over. And the even better news? It only takes one heavy workout a week to keep strength/gain strength effectively. One workout of heavy weight lifting a week will put you on the right track to succeed in your goals.

In addition, staying consistent with that ONE workout a week will put you on track to making healthier choices the rest of the time. You will “want” to eat better and move more on the days you’re not in the gym. Your other “workouts” don’t need to be inside the gym either. You can walk, jump rope, do bodyweight workout circuits or anything else that gets you moving and feeling motivated.

This is CRITICAL for long lasting fat loss and health. The more you move, the better for every aspect of health. All it takes is starting with that ONE heavy strength workout a week. Trust me. It builds character as much as it builds strength and resiliency.  

The top at home exercises you shouldn't be doing (plus alternatives)

Today I’m back, and I may be bringing some crushing news for some.

If you’ve been in the gym you’ve probably noticed there are a few “common” exercises that I never include in my programs. Whether it is because most people get the form wrong, or it just trains your body in a counter productive way, these are moves that I try to keep out of the gym and keep away from those working out at home.

These moves are usually very common in home workout programs, and most likely you’ve done them before, a few times. But don’t worry, I’ve provided alternatives you can do to get just as good a workout, without all the bad stuff.

Check them out below! If you have any questions, are unsure about form, or are looking for a more customized at home, or in the gym program, reach out to jtabtraining@gmail.com!

Your Glutes Can Take a Shit Ton of Pounding: Are Your Glutes REALLY Strong?

Last week I was under the barbell doing glute bridges, taking a break after one of the 8 sets of 15 reps I was set  up to do that day of them. It got me thinking; How many reps was I doing? (120 to be exact) And how much total poundage (lbs) was I glute bridging? (around 24,750lbs combined, just on my glutes)

Now this may not be the norm for most people, but it really made me think that our glutes can handle some serious work (at least 12 tons in my case!).

Why am I bringing this up? Not every muscle can withstand a total beating like this. The glutes can. If you do too much quad work you can get an imbalance that might lead to back pain. If you do too much chest work you might get an imbalance that can lead to shoulder pain. The glutes (and the upper back) are muscles that can take a lot of work.

A big part of allowing your glutes to carry a heavy load without pain is proper stretching. Tightness in the lower body can often be attributed to hip flexors, and most of the tightness in lower body can be alleviated by stronger glutes. A very smart person once told me “Your hip flexors are stupid, just get your glutes stronger”.

Most people have tight hip flexors and constantly stretching them out is not the only answer. There might be a reason they are always tight (like your Glutes are WEAK). They are one of the major muscle groups that can, and probably should, get extra attention and extra work. They don’t need their own day (although some fitness competitors actually have a glute day) but definitely can take some extra hard work. And by work I mean heavy intense glute bridges, tons of lateral walks, and single leg glute bridges (among others).

Who doesn’t like a nice set of big strong glutes? The extra glute work you put in now will pay dividends in  the fall when it comes to filling out your jeans and leggings. I don’t know a single person that doesn’t want, or appreciate, and nice set of glutes. They make all the difference in your physique when you have a nice set.

So as we melt into the gym floor, let’s not forget that our glutes NEED and CAN HANDLE a shit ton of pounding and really get after them in the weight room. Add in some glute bridges, hip thrusts, and lateral band walks, and be sure to do high reps to make up for maximum toning. These three exercises in particular will work the glutes but not tax the hamstrings or quads as much. This means the glutes will get extra work from all the deadlifts, squats, lunges you are already doing… which I  know you are doing them already, right?

What the Avengers can teach us about life now, the pandemic and fitness? Pt 1. Life in a Pandemic

1)    “I still believe in Heroes” – Nick Fury, Avengers

And by heroes we mean all the people like the Doctors, Nurses, all Hospital staffing, grocery store employees, delivery drivers, cleaning crews, restaurant staff, and the many others who are keeping this country (and world) running. If you are trying to help out in any way, you are the Heroes and we believe in you!  

2)    “Whatever it takes” – Captain America, End Game

We are being called on to do whatever it takes to rid this country (and World) of this virus. Join together and let’s do whatever it takes to overcome!

3)    “There was an idea, to bring together a group of remarkable people, to see if we could become something more” – Nick Fury, Avengers

Usually great things come from a group effort, so let’s keep united and fight as one! We can’t have people doing one thing and half the people doing another to fight this.

This also means keeping others in your thoughts when making decisions. Don’t hoard things you don’t need so other people don’t have to go without. Offer to pick up food for a neighbor who can’t leave their house. Share resources with those around you whenever you can.

4)    “Cause if we can’t protect the Earth, you can be damn sure we’ll Avenge it” – Iron Man, Avengers 1

If this isn’t relative now with protecting the Earth from this Virus, I don’t know what is. We can’t protect everything but we can avenge the pain that some have felt.

5)    “If we’re going to win this fight, some of us might have to lose it” – Barton (Hawkeye), Civil War

Unfortunately this rings true right now. Some of us have lost the fight but we will win the war over this Virus.

6)    “The city is flying and we’re fighting an army of robots, and I have a bow and arrow. None of this makes sense” He later goes on to say “But if you step out those doors, you are an Avenger” – Barton (Hawkeye), Avengers Age of Ultron

Make a decision and stick to it to be all in and help out during a crisis or stay inside and someone will come get you. If you can help, then decide how you are going to help and be “all in”.

7)    “With all that’s happening, the things that are about to come to light, people might need a little bit of old fashion” – Coulson, Avengers 1

After this is over, I think going back to old fashion communication might be in order. Re-connect with people, re-introduce yourself to neighbors, and town folk. Let’s re-learn how to speak in close proximity to people again.

It’s also the time to get back to some “old fashion” fitness in our homes. A lot of us no longer have access to fancy gyms and equipment anymore – but it doesn’t mean that you can’t stay strong.

8)    “No mistakes, no do-overs. Look out for each other. This is the fight of our lives” – Captain America, End Game

We don’t get do-overs in this life. Look out for your family, friends, co-workers during this crucial time. We are literally fighting for our lives or our family’s lives here.

9)     “The World has changed and none of us can go back. All we can do is our best, and sometimes the best that we can do is start over” – Peggy Carter, Captain America

We might not be able to go back to pre-virus days but we will start a new better life after this is over! Write it down, the World will be better when we “start over” and create a fresh start.

On a micro level, you can apply this to your day-to-day. Had a bad day? You can start over tomorrow. It doesn’t mean you have to totally give up on your fitness and nutrition goals, personal goals, or work goals because today didn’t work out as plan. Wake up tomorrow with a fresh start.

10)  “Today we don’t fight for one life, we fight for all of them” – Black Panther, Infinity War

Although we have lost people, we are still fighting the good fight to save as many as we can! So do your part to help the fight. Stay home as much as possible, social distance from those not in your immediate family, support local businesses when safe to do so, and look out for those who are the most vulnerable in our communities.

3 Lower Body Warmup Drills

Today we’re talking about 3 lower body warmup drills to do before you workout. These drills are designed to help you warm up your entire body (particularly your lower body) and get you in prime shape to life heavy.

Now that you’re warmed up, are you ready to start lifting heavy? Email Coach Joey at jtabtraining@gmail.com

Jtab Training: 2020 News, Updates and Classes

1) Jtab Superhero 3 Day a Week Program is online for sale! $60/month, there are 4 total months worth of progressive power, strength, and functional muscle building workouts! If you start the beginning of January by end of April/beginning of May you will have a killer Superhero Body for Summer! Nutrition will be an additional service but discounted if you buy the Superhero Program. I will send you videos each month or coach you up on the lifts for the month when you purchase. The price reflects that coaching.

2) Speaking of Nutrition consults, I am available off hours for Nutritional Coaching one on one and soon will have group nutrition sessions.

3) Superhero Class will start up again on Sundays, 11am-12pm. Drop-ins are welcome, at least 1-3 months previous lifting experience is required but I can tailor it to intermediate (there are actually very few advanced lifters around, I wouldn't even be considered advanced). Price is $10/person. If you bring in 2 or more people I will give you a discount on your class.

4) Men's Power Hour will resume Wednesdays (starting January 8th). 7pm-8pm. This will be a 4 week package class, $40/per month. If you miss a class, it's on you to make it up during the week). Any additional info on this please message me directly.

5) I will take a few more online coaching clients. I will customize a program to fit your gym/home setup and ability. The next few clients will be $100/month if you sign up for 6 months.

6) I have a few more spots for in house training. This is where I have eyes on you and can coach each set and keep you progressing the way you should be. It is all semi-private training. First appointment is an assessment $60, then training is monthly "memberships" of $110/4 (once a week), $180/8 (twice a week), $235/12 (three times a week). I have not raised my in-Jtab prices since the get-go.

My prices for professional training and services are beyond super "cheap". I've had many people tell me I should be charging more, twice, three times as much. Although I know I should be, I don't so you WIN if you take that opportunity and train with me. You will not regret it! I've trained hundreds if not a thousand or two people and they will ALL tell you I'm worth it. Isn't it time to start investing in your health? 2020 can be the year you get in the BEST shape of your life or just another year you "get by" and sludge through it feeling weak, not able to do the things you really want to, not feeling confident at the beach, not being the best you, not living your best life as the kids say nowadays.. the choice is yours, all you have to do is be willing to put in the work and let me Coach you!

Your One-Stop Fitness and Nutrition Coach

Nowadays everyone like the one stop shop idea, cause everyone is super busy with life. Between the internet, social media, and binging Netflix our days are chock full. So a one stop shop for your fitness would be a great idea, right? Well if you go into your local favorite strength facility and work with a good strength coach, you get that…. Let me explain.

Strength coaches aren’t just useful when it comes to picking up heavy things. We’re also good at a few others:

1)    We make you strong(er)..  duhhh. That’s the obvious one so we will start here. Tendons, ligaments, bones, muscles, all connective tissues will become strong(er) using a simple progressive overload principle that most strength coaches employ.

2)    We help with Mobility/Yoga Flexibility. Would you believe me if I said stretching/moving through a range of motion under load is more beneficial than just stretching normally? It’s amazing when people say they are more mobile/looser after strength training. We also include some “traditional” stretches before you start or in between your heavy lifts to put the icing on the flexibility cake!

3)   We give you power. Why do we need power as we get older? We are not playing HS sports anymore, so it’s not important, right? Absolutely wrong and maybe more wrong than you think. Adults need MORE power work than HS athletes that have optimal power output due to their younger age. We lose power as we age, which is super important to try to maintain. Power output will help you go up stairs, help you catch yourself from falling down, and help you keep up with your Grandkids as best as you can. It also lets you create lots of “energy” or “force” with what you muscle you have. Power also helps with elasticity of your tendons and muscles. It helps your muscles bounce back and power forward when you have to go up multiple stairs or do multiples of the same movement.

4)    We teach you nutrition basics. There is tons of nutrition “info” out there but it can be really confusing. There are also many people that aren’t totally sure what a carb/protein/fat macronutrients are and why each one is important for proper health. That is where a Strength Coach comes in. How can you expect to eat “healthy” if you have no idea what to eat or what’s the best for your goals? We can go over the basics while lifting to get you a some great knowledge of how to fuel your body. If you want more info or a custom plan we can sit down together and map it out. Start with knowing the basics and it will lead to better nutritional health right away!

5)    We get you some great cardio work. Look no further than some finishers from your local strength coach AFTER you lift for your strength and hypertrophy work. Or you can include/count your hypertrophy work as your cardio if done correctly for more conditioning emphasis. Either way, a good Coach should be able to give you enough conditioning work for general fitness while still keeping it under your time constraints/needs. If you are training for a marathon or long race, it might need to be longer on some days keep in mind but for general “cardio” health it can and should be able to be completed within 15 minutes of your strength work.

Ready to dive in? Shoot Coach Joey an email at jtabtraining@gmail.com to schedule a time to come in!

Diet and Training or is it Training and Diet?

Which one is more important?

Age old question asked and answered by many different fitness and nutrition professionals. So, I figured I would take a crack at it. There are a few different people:

Some tend to want to “just” go go go and not focus on diet or use food as a reward for all the hard work they’ve put in. Sometimes they feel that working out gives them a license to eat whatever they want. However, chances are you won’t find them on the cover of a fitness magazine anytime soon. As the great Strength Coach Mike Boyle says “You can’t out train a bad diet”.  

Some “diet” yet don’t want to “sweat” or lift any weights or only see exercise needed for athletes. These people will probably lose muscle mass (and trust me you want to keep and make as much of it as you humanely can!) by not taxing the muscles to at least stay strong and big. As we all know, “Muscle burns more than fat!”

Coach Joey has a pecking order for overall health. It is as follows:

1)     Strength Train 2-4 times a week. This will tell your body that you “need” the muscle you already have and encourage some new muscle hypertrophy (growth) to be able to keep moving the way you want and stay active for years to come

2)     Keep your protein high for 2 main reasons…. Higher protein will help you keep muscle and aid muscle hypertrophy. It also serves as a satiety trigger which is super important because if you don’t feel full or satisfied you WILL overeat and probably gain lots of fat. Having trouble getting in the right amount of protein? Consider an Amino drink or chewable pills. It provides you with all the amino acids. You can find my favorite, and the best cleanest ones are here: Amino Pills + Amino Powder

3)     Get your phytos in! Vitamins and Minerals from food first then supplement when needed. Fruits, veggies make up your phyto nutrients. For now don’t worry about how much (although 5 servings of fruit at a time might be a little too much for most). Veggies as much as possible as long as each vegetable isn’t covered in cheese sauce (toppings add lots of unnecessary calories). This will help ensure your body functions properly and overall health is optimized. Not getting all your phytos in? Consider an organic greens powder to drink to fill in gaps.

4)     Make sure you move each and every day (and no getting in and out of the car doesn’t count as movement haha). Should be Yoga, walking, light stretching, basketball game or similar, cardio strength circuit, etc) This will not only burn a few extra calories but will also keep you mobile and encourage your body to keep joints mobile and strong.

5)     Calories NEED to match your activity level and your level of fitness. It also has to match your body composition currently. Example a super muscular person probably needs more calories than the person with the same height and weight that thinks playing video games is a strenuous form of activity.

To answer the question, like most things in life is a good balance of exercise and “diet”. Just don’t be all one sided if you want a balanced healthy body.

Hip Mobility

Today I’ve got a few different exercises and stretches for you to do to increase your hip mobility, loosen your hips, and set your self up for better squats in the future. Increasing your hip mobility can also help protect your lower back and relieve back pain, as well as increase athletic performance. Check them out below!

Don't Got Glutes? Glute Camp Will Help!

Struggling to get a set of glutes or wish to naturally “enhance” what you have already? Enter
Jtab’s Glute Camp! 3 Days a week on top of your normal workouts will get your glutes to
where you want them! Best part of it is they can all can be done at home with just a few simple
pieces of equipment!

After purchasing this program everything will be laid out for you and includes:

• Complete weekly workouts included a different one for each day of the week,
• An online tracking sheet to keep track of your progress and what day you're on,
• Videos showing proper form so you can maximize your workouts, 
• And a private FB group with Joey answering any questions glute related.

3 extra days a week of dedicated glutes will really help focus on developing the glutes to not only look great but perform more optimally. This will make your squats, deadlifts and lunges better and you they will look better in jeans, bathing suites, dresses, khakis, yoga pants, and sweatpants even! Done right, training your glutes more often will ALSO ease or prevent back pain, knee pain and keep your hips more healthy. It is a WIN/WIN situation. Look better, perform better and feel better! Let’s do this glute thing!

The cost of the program is $25 per month. There is no long term commitment and each month a new workout will be created! Those that are local can save their spot by bringing payment direct to Joey at the gym. To register via PayPal Click Here!

Single Leg Squat AKA Skater Squat

Today on the blog we're featuring an amazing workout that is especially geared towards runners and athletes. The Single Leg Squat, also known as the Skater Squat, is an amazing exercise to work your hips, glutes, quads and ankles. Not only does it focus on stability and balance, but strength as well.

Stack pads on the ground and increase or decrease pads as needed to progress. You can also add weight by holding it out in front of you (like you were holding a steering wheel), just make sure your back foot stays elevated and doesn't touch the ground!

High Step Ups

While I was injured I had to get creative with exercises.  I couldn't do heavy traditional lifts so I increased intensity with range of motion with a high step up. This is a great exercise to stretch out the hips, increase range of motion and work your quads, glutes, hamstrings and calves. Make sure your knee starts above hips to create that deep squat feel.  You don't need heavy weights with this particular exercise, as the intensity is the range of motion.   

Mini Band Upper Body Workout pt. 2 of 2

The mini band is back and welcome to pt. 2, upper body. Today we're using the mini band to work not only your arms, but your core and midsection as well. 

All 3 of these exercises can be done at home, without the use of extra weights, while still getting an excellent strength workout. These exercises will help you strengthen your shoulders,back and arms, tighten your core and burn calories. Combine these with the lower body workout in pt. 1 and you'll have a great, full body workout.

At Home Strength and Fat Burning Exercises

Today we're all about bringing it back to the basics. We're talking squats and pushups. You may be thinking to yourself, "I already know how to do those, why are you bringing them up?" Because they work! There's a reason they've been and stayed popular for so long and that is because they are easy, effective and almost everyone has the ability to do them without any extra equipment. 

If you're looking for something to start getting you back in summer shape, that's what we're bringing to you today. We're breaking down these 2 basic exercises and showing you how you can increase their difficulty as well as turn them into fat burning workouts.

What Kind of Exercise REALLY Changes the Body?

Sometimes you have to do things that are not in your wheelhouse to get the results you want. With summer right around the corner, results are something all of us are focused on. Well, maybe not all of us.  Don’t care about body composition results and looking good for the Summer?  Then stop reading now and carry on......                          

OK, if you’re still reading you want to change. The time has passed where you say you're going to do it and nothing happens. You REALLY WANT TO THIS TIME.  Well, you are at the right place.  Today I'm breaking down the best approach to get this done. Take note, this is not the list of what you “like” to do, but what actually works - there is probably a BIG difference.  This list would normally start off with the first 3 things being NUTRITION, NUTRITION, NUTRITION. You can't change your body without changing your nutrition. However, today we are going to bypass that, as we dove deeper into that last week. So take a few minutes and check out that blog. Go ahead, I'll wait....

OK, you're back! So, after a solid lower calorie/higher nutrient diet, the list looks like this:

1. Heavy resistance training.  High weight for lower reps (in the 1-5 range).  I can not express this ENOUGH.  When you cut calories to lose fat, your body will start losing muscle mass.  That is a critical error in most people’s approach to fat loss.  As we age, we are already losing muscle at an alarming rate, UNLESS you train to keep muscle.  My friend Tony Gentilcore says “what makes muscle, keeps muscle”.  He means that lifting to always try to “gain” muscle, especially while on a reduced calorie diet,  will help you keep the muscle you have and possibly even gain some new muscle.  That is a good thing for body composition (remember, this list is not what you “think” you should be doing, but what you SHOULD be doing for proper recomposition.)  Heavy resistance training also encourages bones to strengthen and possibly even add some bone mass over time.  
2. Hypertrophy training.  Lower weight for higher reps (in the 5-12 range).  OK, now that you got a heavy lift in to encourage bone health and muscle strength, now is the time to tap into that strength and use it for slightly higher reps and higher sets.  This will do two-fold. A) It will add some nice mass to the muscles that you just worked. This will, in turn, make you look leaner and thinner, yet have some muscle on your frame. B) Burn those calories by doing the reps in a circuit fashion.  Done correctly (Jtab training will show you how to) this leads to enough cardio conditioning while still building or keeping muscle that you will see fat loss changes even after only a few sessions.  
3. Sprint/ropes/sled/bike sprint work.  This could be timed work or rep work (do six 5-10 second sprints, etc).  1 or 2 days a week should be plenty, unless your nutrition is AWFUL (which it should be if you did the nutrition work we mentioned at the top of this blog first).  Rope work usually is timed for 10-40 seconds of work with a minute break and repeat.  Usually 5-30 minutes is all you need for this “all out” work. Or do what you can handle before you get sloppy and start working less intensely.  
4. General movement “work”.  Yes, just be more “active”.  Go walk around stores, light hikes, park further away from the entrance of stores/grocery stores, clean house, walk around the neighborhood.  Do light activities that you ENJOY!  As long as the other 3 (again the amount of time you should devote to each is dependent on diet and nutrition) are done intensely, you can just do what you enjoy doing. 

There you go, and easy recipe to follow that may hard to execute week in, week out.  Maybe people find that having accountability helps them keep to this schedule so they don't fall off the wagon and start seeing results before the warm weather hits. If this sounds like, reach out to Jtab Training today to set up your first appointment and see how we can help you change your body correctly!

Jtab’s Best Exercises for Volleyball Players

Last week we went over why volleyball players should not only be lifting, but be lifting some heavy weights (progressively).  Today we want to cover some of the more beneficial lifts to increase your vertical (‘cause what volleyball player doesn’t want to jump higher?) and get a stronger swing.  I am going to give you my top 5 weight exercises for volleyball.  

1. Trap Bar Deadlifts- probably the best overall bang for your buck this lift is perfect increasing your vertical.  It teaches you that great starting position to “create” your blocking vertical.  It also decreases lower back strain by utilizing the higher handles and neutral handle position.  This is your main lift for strength, so it makes sense to do these with heavy weights for low reps most of the time. Once in awhile pepper (see what I did there?) in some lighter weight for high reps to get that crazy hamstring/glute pump!  

2. Bulgarian or Rear Foot Elevated Split Squats - This is the best quad builder for increasing your vertical, plus it’s really safe for those that want to avoid spinal loading (by not having a bar on your shoulders).  It also incorporates a single leg training which will help strengthen each leg individually, leading to less imbalance.  We know as volleyball players your dominant leg (the one opposite your hitting arm) gets taxed more from the approach take-off.  Strengthening your legs individually will lessen your chance of injuries that occur from a one-sided dominant sport.  Since this is your main “quad” exercise it should be done with medium weight for lower reps.  On occasion you can switch it up and do high rep sets to really burn those quads and glutes!  

3. One arm Push Press- Keeping with the single side work from #2, this is an upper body focused single arm overhead press.  Again, most volleyball players are one side dominant, leading to imbalances and injuries.  Work each arm individually so you can’t cheat with your dominant arm (like you may do using a barbell).  These can be done with high/medium weight and low/medium reps.  

4. Face Pulls- Volleyball players are front side dominant and need to build lots of strength posteriorly to stay balanced.  Face pulls are one of the best for strengthening the back of the shoulders and upper back.  These can be done using a pulley/cable machine, TRX suspension straps, or with bands.  High reps work great for this exercise.  Done religiously they will keep those shoulders healthy for years of great swinging!  

5. One Arm DB Rows- The old/new adage of strength coaches is “more pulling than pushing” so we are including another “pull”, the One Arm Row.  This is one of the most classic exercises and is also great for volleyball players to strengthen that posterior.  Coupled with face pulls you hit all the angles needed for strengthening the back of your shoulders.  These can be done for heavy/low reps or light/high reps but make sure only one of pulling exercise is used for heavy/low reps to build a good base of strength.  When wanting to switch it it up, it's best to use these for heavy/low reps and face pulls after for light/high reps.  

Jtab Tip: Stop the Pain From Shoveling

Shoveled lots this weekend? Well, we're guessing you used the same side and hand to do it, right?  And now you're feeling the effects today? Well that oblique is overworked and need to re-fire the other side oblique. Hold a heavy Dumbbell, Kettlebell , or whatever you have in the house house on same side that you shoveled with to get the other side firing up. Check out the video below to learn more!

New Year Fat Loss Workout

Welcome back and Happy New Year! Right now we know everybody is focused on getting back in shape after the holiday season. If you did overindulge a little don't worry! Today we've got an at home, full body, fat burning workout designed to help you get your metabolism going. These moves can be done at home, without any weights, so no excuses! Get up and get moving, to start rocking your body in 2017.

Do this entire circut 3 times with 10 reps for each move.

Move of the Week: Plank Variations

Anyone that has ever exercised, or knows anyone that exercises, knows that planks are one of the best all over body workouts. They rock your core, arms and legs in one fell swoop. However, holding a plank for 60 seconds or more can get really boring, and instead of feeling like a good all over workout, they can start to feel like a chore.

Today we've got the cure for plank ADD. The multiple variations in this video will help you maximize your plank workout while combating the boredom that comes with holding a plank for a long time. So, get out there and get planking.