OVERWEIGHT

A popular argument for being overweight is the subject of genes. They'll say an individual is overweight because their parents were overweight, so somehow that individual inherited something that makes them prone to weight gain. Did anybody ever stop to think that how the child ended up was a product of the way the child was raised. Think about it. You have parents who are overweight (most likely from eating too much) & their kids grow up eating alongside their parents. The kids eat what the parents eat and the amount that their parents eat. Kids don't know any better. They become conditioned & think that's they way it is. Thus begins the cycle of overeating. All this time the kids think this is how it's supposed to be because they weren't taught (or conditioned) any better.

TRAINING THE MIND PART 1

The key foundation in developing a successful program & accomplishing your goals is to ideally work & train your mind. Not only does this apply to trainees of all levels, but this concept should be adopted by the beginners most importantly. While physical fitness is often thought of as training the "body", one should equally (just as important, if not more) train the "mind".

We're all aware that there are more failures than successes when it comes to losing body weight & becoming healthier through exercise. For example people make all these changes that they're not accustomed to in their life so that they can become different. They make all these physical changes such as trying to eat better, starting to exercise, etc. But the problem is that they haven't worked on changing their internal self. Their internal self is still the same one that got them to their problem in the first pace. It was the one that got them to over eat & gain weight. It was the one that made them lazy. What makes you think having, being & thinking through the same internal self is going to really change anything? Why do you think most resolutions never complete? You've got to change both internally & externally. The external body does the work. The internal self, the mind, does the guiding, the planning & the execution of those plans.

Backyard Bodyweight Training Protocol

BASIC
Note: Can also be used for assessment of first time clients.
In no particular order:
Warm up - low step-ups, jump rope, balance
Cardio - step-ups, jump rope
Balance - sagittal, frontal, transverse or star
Core (static) - pup, plank
Core (dynamic) - pup to plank, bridge
Pressing - push up variants, lunges