Syatt Fitness: The Week In Review (11/9/2013)


Good morning!

This is the first Saturday in god knows how long that I’ve actually slept in  past 8:30 so I’m feeling refreshed and ready to go!

I’ve actually gotta go get something quick to eat before my Dynamic Effort Bench Press session so rather than bore you with my  usual antics I’ll keep this short and sweet.

Have a wonderful weekend and enjoy this installment of The Week In Review


Oh, and by the way, if you enjoy The Week In Review I would sincerely appreciate if you shared it with friends, family, and co-workers who you think would benefit from it as well.

Thank you!

Articles By Jordan

How to Improve Mobility for a Stronger Squat

A Quick and Easy Guide: How to Fix Lower Back Pain    

Stop Wasting Money! The Top 3 Most Overrated Supplements

Remember That Guy That Gave Up? Neither Does Anyone Else

Daily Strength Lesson’s

Monday’s Strength Lesson: You won’t get fat if you take a rest day.

You Wont Get Fat

Often times trainees continuously to push themselves far beyond the point of productivity and train [hard] every single day.

This is a mistake!

Rest days are a *necessary* component of a well designed training program.

You will NOT get fat if you take a day off.

You will NOT lose all your strength gains if you take a day off.

You will NOT lose all of your muscle if you take a day off.

In fact, taking rest days will actually help to IMPROVE strength, body composition, performance, and overall well-being.

Don’t be afraid of rest days; use them to your advantage.


Tuesday’s Strength Lesson: We tend to like what we’re good at and hate what suck at. That being the case, many of us stick to doing the same few things that we’re good at over and over again, while rarely (if ever) attempting to improve upon our weaknesses.
This is the fast track to zero progress and endless frustration.

Remember: You are only as strong as your weakest link.

If you truly want to improve and achieve your ultimate potential then you *must* develop your weaknesses.

Yea…it can suck.

It can be challenging, frustrating, and – at times – make you want to quit.

Don’t quit, though.

Keep pushing.

Keep striving to improve.

You don’t need to be an expert at everything.

Just aim to improve by 1% every day.

1%! That’s it!

I know it sucks to improve upon the things you’re bad at. It’s a lot more fun to succeed with the things you’re already good at.

Just remember….that won’t get you very far.

Improving – bit by bit – on your individual weaknesses will catapult your success far beyond your wildest dreams.

1% every day.

That’s it.


Wednesday’s Strength Lesson: There is no single “best” meal to have pre or post workout. There is no magical food or combination of foods that will make you bigger, stronger, leaner, faster, or healthier.

So what should you eat?

It’s simple, really. Follow this 3-step process:

1) Something with protein. Could be anything. Chicken, beef, turkey, fish, protein powder, greek yogurt, etc… Just get at least20-25g of protein pre & post training.

2) Something that wont upset your stomach. This is as simple as it sounds. Don’t make it more complicated. Eat something that your stomach can tolerate without feeling sick. Period.

3) Something that will fit into your TOTAL daily caloric and protein needs. What you eat in isolation rarely matters; rather, what you eat in total throughout the entire day is the most important factor. Make sure that your pre/post workout meals fit into a well balanced total daily caloric and protein intake.

Oh yea, I should add one more.

4) ENJOY IT!!! Don’t suffer through your meals. ENJOY them. No reason to hate life as you choke down a dry rice cake slathered with canned tuna (unless you like that kinda thing). Enjoy your food, enjoy life, and HAVE FUN!!!


Thursday’s Strength Lesson: Here’s a quick and easy way to increase your Squat —> Look at the ceiling as you drive the weight back up towards lockout.

I prefer to Squat with a packed chin (in order to maintain a neutral cervical spine) so instead of cranking your entire head backwards, try looking at the ceiling by looking up with your eyes only.

Our body tends to follow where our eyes look so make this simple adjustment to your technique and I guarantee you’ll notice drastic improvements within the first session.

Want to go back up? Don’t look down; look up!


Friday’s Strength Lesson: “Remember that guy that gave up? Neither does anyone else.”

Life loves to throw obstacles at as us. It’s natures way of trying to push our buttons and see how much we’ll put up with; like a little brother (i.e. me), of sorts.

What’s important to remember is that our failure’s – when used appropriately – breed success. Each and every mistake leads us one step closer to achieving our goals. That being the case, it makes no sense to give up when times get tough…that’d be like quitting a race (even though you’re winning) just because you start to get winded, your shoe lace comes undone, and someone yelled “you suck” from the side-line.

Keep going. Keep pushing. Never, ever, ever quit. Allow your failures to facilitate your success and don’t look back.


Recommended Reading

  1. Fad Diets: Normalizing Disordered Behavior via Go Kaleo
  2. The Role of Variety in Training via Bret Contreras and Brad Schoenfeld
  3. Five Effective Nutrients You’ve Never Heard Of via Precision Nutrition
  4. Women’s Flexbility Is a Liability in Yoga via The New York Times
  5. 6 Common Turkish Get-Up Mistakes via Greg Robins
  6. There is No Substitute for Hard Work via Brad Pilon
  7. 11 Ways to Live Your Life with Balls via Chris McCombs
  8. How to Prevent Ankle Injuries via Joel Jamieson
  9. Stop Wasting Money! The Top 3 Most Overrated Supplements via Examine
  10. The Dental Diet: 10 Nutrition Strategies for Healthy Teeth via Precision Nutrition
  11. Forever a Theif…er, Student!  via John Romaniello
  12. A Quick and Easy Guide: How to Fix Lower Back Pain via Syatt Fitness
  13. 11 Things I Wish I Knew When I Started My Business via Stephanie StClaire: Blissbombed
  14. Plan to Improve: The Keys to Effective Goal Setting via JC Deen
  15. Remember That Guy That Gave Up? Neither Does Anyone Else via Syatt Fitness

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