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The easiest way to reach us is to fill out this form or email Chad and I at showmestrength@gmail.com

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*Training Tip* ------------------------------------------------ Before attempting a barbell deadlift for the first time, it's crucial to become comfortable with the hip hinge. A hip hinge is basically an exercise that has minimal knee bend, but maximal hip bend. To train the hamstrings and glutes, it's paramount to learn this skill and be able to load hinging exercises appropriately. • Below are two exercises I have my students get ultra comfortable with before ever stepping up to a loaded barbell. • Left - The kettlebell deadlift - This happens to be a double kettlebell deadlift which increases load and shortens range of motion, but you can still see there is only a small bend in the knee, and a big time hinge in the hips. This movement is safe and easy to learn when taught well. • Right - The kettlebell swing - It's well known that this exercise is an awesome conditioning and explosive power tool, but it also can be learned as a pre-requisite of sorts to the barbell deadlift. Many people try to squat this movement unfortunately, which hinders the great posterior chain training effect this exercise can have. Notice again the nice, flat spine and slight knee bend with hip hinging. • If you're interested in performing a barbell deadlift but never have tried, give these a run well before you step up to a loaded barbell. You'll be stronger, more safe, and better suited to perform at a high level inside and outside the gym.

Swipe to see an awesome body-recomposition executed by newlywed @katiegibens ------------------------------------------------ If you're waiting to see what secret supplements, how much cardio, or magical detox she did, you're in the wrong place. Likewise, if you think her diet was miserable from starving with only a thousand calories per day, you're wrong. So how did Katie remain the same weight, and drop 2 full percent body fat in only 2 months? 1️⃣ Consistently hitting maintenance or "body recomp" calories that are adjusted for "training day" and "rest day." For her weight at 116 she was eating close to 1700 cals on training day and around 1400 on rest day. 2️⃣ 3 full body strength training days per week with me. If you see the video here, we did heavy deadlifting, squatting, sled work, single leg work, push-ups, rowing variations, performance oriented ab work, direct arm circuits, and loaded carries. We trained to feel strong, athletic, confident, all the whole having an enjoyable time in the process. 3️⃣ Getting enough protein. I can't stress this enough. If you want to look lean, athletic, and fit after a cut or recomposition block, you must get an adequate amount of protein. Katie was eating 107g on training day, and 135g on rest day. High protein on rest day helped with satiety. Carbs and fat are also your friend. She was eating close to 250 grams of carbs on training days, and around 100g on rest days. Fats stayed around 30-50g. Lower for weight lifting days. • These are the big factors that got her where she wanted. It wasn't a huge amount of inconvenience or miserable dieting. It was intelligent eating and good solid strength/conditioning. She may have only done a few cardio sessions total in 8 weeks. Typical, well researched supplements were used. Fish oil, vitamin d, multi-vitamin, creatine/bcaa here and there. Losing a couple inches and a few percent body fat isn't rocket science, and it certainly doesn't have to be miserable. Get yourself a good strength coach and dial in your macros for your goals, then get to work. It should be a fun and empowering experience to change your body, not at all a stressful or nightmarish one. Congrats, Katie!!

CUSTOMIZED ONE ON ONE FEMALE TRAINING PROGRAM! (Link to sign up for in bio) • Attention ladies in the Southwest Florida area! I am pleased to announce that I will again be opening my in person training for 4-5 new students starting June 6th. • *WHAT IS IT, & WHO IS IT FOR?* • ✔️Females in the Southwest Florida (Naples, Bonita Springs, Ft. Myers) area between the ages of 20-65 looking to build an excellent foundation of fitness, strength, mobility, and overall general wellness. • ✔️Ladies who are unafraid of blending a variety of weight training, mobility exercises, and conditioning protocols to achieve their desired fitness goals. • ✔️People who are ready to start the summer off with a program and guidance that promises to deliver no nonsense results. This program is specifically designed to help you “reset” your fitness, and get back on track for good. *WHO AM I?* • I am a retired professional baseball player, strength and conditioning coach, pitching coach, and writer from Akron, Ohio. Playing 8 years with both the Atlanta Braves and Minnesota Twins, I spent a nearly a decade of my life training and learning alongside the best fitness coaches in the world, including Eric Cressey, Tony Gentilcore, Brian St. Pierre, and countless other top performance trainers. When not teaching folks in person, I work as strength and conditioning coach and writer for Show Me Strength, a website powered to inspire and guide other athletes and weekend warriors in their path of strength and well-being. • If you are interested in working with me very soon, fill out the form below (in bio), and I will get in touch as soon as possible! • Thanks! • https://goo.gl/forms/LioQw1ffTId3Ean62

Sunday reads and a side of vitamin D. Well done, @rich20something. You've created something that is actionable as hell, and perfectly fitting for 2017 and beyond. "Paying your dues is an antiquated concept. "You no longer have to go through “B” to get from “A” to “C.”

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