Tag Archives: health

What I’m Thankful For 2010

I began writing this post yesterday but after consuming all of the turkeys within a 10 mile radius of Boston, I went into a severe turkey-induced coma.  This is o.k. because I am bulking and right now my goal is getting strong and getting in extra calories.  For all of you who are trying to lose weight I hope you were able to enjoy your Thanksgiving in moderation.

This isn’t going to be one of my typical posts but I did want to share with you some of the things that I am Thankful for this year.  I could easily make this list hundreds of items long but I will keep it to the things that have made the biggest impact on my life.

First and foremost, I am thankful for my family and friends who have supported me since day one when I said I wanted to be a personal trainer, well knowing it is not the most lucrative career.  (or is it?)

I am thankful for the fact that I have one of the most rewarding careers and I am passionate day in and day out about what I do for others.  There are not many people in this world that wake up in the morning and say I love my job, I can’t wait to go to work today.  I am.

I am thankful for all of the books I have read, seminars I have attended and coaches who have inspired me to become the coach I am today.  It is crazy that only one year ago I was working in a commercial gym and teaching people how to do a leg press.  I am also thankful that we got rid of the crunch machine at Fitcorp, if any members ask, it was stolen.

I am thankful for all of my clients who have put their faith in my abilities to make a serious impact on their bodies, health, and their lives.  I have already worked with over 80 people this year and have seen amazing results from clients who said they would never be able to lift a weight above their head to clients who said they would never be able to do a simple lunge.  You are the reason I love what I do.

I am thankful for the great community of coaches such as Bret Contreras, Mike Boyle, Mike Robertson, Patrick Ward, and many more whom I have contacted with questions and received great advice and direction.  Their passion for the field makes it easier for an eager, new coach such as myself to learn and become an expert.

I am thankful for the phenomenal staff at Fitcorp at 125 Summer Street in Boston for I couldn’t ask for a better team.  Thanks to Fendy for inspiring me to learn and never stop from the first day I met him.  Thanks to Kelly Cassidy for sharing her RKC knowledge with me, without her my get-ups and swings would suck.  Jen for her baked goods that I will eat at the gym since no one else will.  Kelly for being funny and inappropriate at all times.  Ben for being Ben and hooking up the corporate events.  And of course Amanda for being the best damn GM anyone could ask for!

I am thankful that Chipotle opens across the street from work on December 1.  We have been blessed with cost efficient burritos.

I am thankful that I still have my Nana alive and kicking and still cooking the same Thanksgiving I have had since I was 3.  Everything is mashed which makes I can eat more in less time since I don’t have to chew.  It is good to know that I can still enjoy the same foods that I had as an infant when I am 90…with gravy.  Her cornflake stuffing is still the best on the planet though.

I am thankful that my grandmother survived her stroke several months ago and is able to laugh with the rest of the family.  It makes you realize how precious your family really is.  And I am also thankful to have a grandfather that has stepped up to take care of her.

I am thankful to accept the title of uncle as of Anthony Edward Enos was born on November 17th.  After fighting an infection he is home safe on Thanksgiving.  He is getting a tiny pair of dumbbells for Christmas this year.

I am thankful for my own health and all of the incredible things I am able to do with my body such as lifting heavy crap off the floor.  After realigning years of damage from crappy lifting I am more mobile and flexible than I ever thought possible.  I also began getting into powerlifting after finding out my max deadlift was only 335lbs back in August.  I am now pulling 465 and climbing thanks to 5-3-1 and Show and Go.

I am thankful for finding the most amazing girl to share my downtime with.  She is motivated in her own endeavors which inspires me to push myself further to succeed in life.  Everybody needs one of those because without them we would just be a bunch of aimless meatheads.  And although she is a runner (forgivable) she loves to lift and more specifically, deadlift.  I am verklempt.

Last but not least, I am thankful for all of the readers of this blog who check out the stuff I write daily.  When I began this blog several months ago I was getting maybe 5-10 hits per day but has now grown to over 500 hits per day.  There are much better things to be doing in life but you choose to read my thoughts and I truly appreciate that.  I love to teach and I am glad to relay all the things I learn.

2010 has definitely been good to me as I hope it has been to you.

Please share what you are thankful for below.


Some Soft Tissue Tidbits

It still amazes me how many people are aware of the benefits of soft tissue work such as self myofascial release (SMR) and yet when I ask them how often they foam roll all I get is crickets chirping.  My next question is why not to which I am answered: I don’t have enough time.  If you have time to do biceps curls while standing on the BOSU and then 60 minutes on the eliptical then I hate to break the news but you have more time than you think.

I wrote a post several months ago about Foam Rolling For Health that includes links to proper technique that is worth checking out.  Today I wanted to reiterate a few of those benefits and go over a few more.  Just like any other exercise, foam rolling is a skill and now that it is finally being recognized by the media there are a whole slew of people just throwing themselves on the foam roller and flopping around like a fish out of water.

The importance of fascia and it’s interconnectedness to our physiology goes deeper than just a “Saran Wrap” that covers the muscles as I have heard it referred to as.  I hate this term.  People such as Thomas Myers, author of Anatomy Trains, have spent their lives focusing on “facial fitness” and relating this relatively new science to modern techniques.  Or is it new?  Ida Rolf began her studies on postural release, or Rolfing, back in the 1950s with great success.

“Fascia is the organ of posture. Nobody ever says this; all the talk is about muscles. Yet this is a very important concept, and because this is so important, we as Rolfers™ must understand both the anatomy and physiology, but especially the anatomy of fascia. The body is a web of fascia. A spiderweb is in a plane. This web is in a sphere. We can trace the lines of that web to get an understanding of how what we see in a body works. For example, why, when we work with the superficial fascia does this change the tone of the fascia as a whole?”
-Ida P. Rolf PhD

Here are some of the basic benefits of using SMR prior to activity:

  • Decreases muscle tension via autogenic inhibition.
  • Breakdown of soft tissue adhesions.
  • Breakdown of scar tissue.
  • Provides greater benefits when done prior to stretching.
  • All of these help to prevent injury.

Some more benefits of SMR:

  • Increases vasodilation which facilitates nutrient delivery and waste removal.
  • Reduces tissue viscosity which can allow better quality muscular and joint actions.
  • Decreases sympathetic tone.
  • Improves respiration.
  • Decreases feelings of anxiety and fatigue.

Here are some general guidelines to foam rolling:

  • Roll Slowly.
  • Hold on tender areas/sore spots for 30-60 seconds or until discomfort dissipates by 75%.
  • Eliminate 2-3 sore spots per targeted muscle.
  • Keep pressure manageable.
  • Do 5-15 min before athletic activity and before stretching.
  • Do 5-15 min post activity to aid in recovery.
  • Perform on “off” days to optimize recovery and aid in tissue health.

Using the foam roller provides a cheap, effective and easy way to improve your soft tissue and overall health but just like anything else it requires your attention and time.  You should be able to experience some of the acute benefits immediately but it will take some diligence to receive the full benefits.  Improve your soft tissue to improve your posture and your health.  Believe me, your body will thank you for years to come.

Say Hello To My Little Friends

I don’t know if you have noticed but over the past year or so there has been a ton of new marketing focused on yogurt and smoothie products containing “live cultures” or more specifically probiotics.  I mean c’mon, you must have seen that commercial with all the Jamie Lee Curtis and skinny women running around singing Activia!, loving life and eating yogurt.

Jamie Lee Curtis

But what exactly are probiotics and are they all that they are supposed to be cracked up to be?  Are they necessary?  Can we get enough of them from whole food or should we take a supplement?  Will they really help our digestive system so we don’t need a full lenght novel like The Girl With the Dragon Tattoo every time we go to the bathroom?

Honestly, I don’t know the answer to any of these questions nor have I read The Girl With the Dragon Tattoo but I plan to do my research to share with all of you.  I could use a little fiction and microorganisms in my life.

I have always been a huge supporter of yogurt and the new front runner greek yogurt for not only the great protein and calcium content but also the live cultures.  You know, the L acidophilosaurus rex an the B bacterium instomachus yum.  (What did he just say?)

The one thing that I do know about intestinal flora is that it contributes to digestion and absorbtion of nutrients and protects our innards from evil tummy bugs like E. Coli and salmonella.  The indoor plumbing where these healthy bacteria reside is your large intestine which covers over 75% of your body’s immune system. 

Over all, there are over 400 known species of these microbes living in your digestive tract helping to protect your immune system.  It is a very important job and your first line of defense against viruses and other stomach bugs.  Think the Battle of Mordor from Lord of the Rings going on in your intestion: good vs. evil.

Good food sources include yogurt of course as well as fermented foods like saurkraut, kimchi and kombucha.  Another great source of probiotics which I have recently added to my diet is kefir, which is a probiotic yogurt-like drink.  I have been drinking the Lifeway brand plain kefir throughout the day to aid in digestion since I have been taking in extra calories lately…not always to the liking of my stomach.  Believe it or not, after a week the probiotics made a huge difference.

Things that can affect the healthy bacteria are changes in diet, stress, hormones, radiation, pollution, antibiotics, infection and Jillian Michaels.  All things that I’m sure effect you in one way or another.  And a decrease in the good guys means an increase in the bad guys which will cause poor digestion, poor nutrient absortion and a lower immune system.

I have not taken probiotic supplements but I know a few people who have and had great success.  Tablets, drinks, chewables and acidophilus pearls are available for your supplemental pleasure. 

Another great way to make sure that your little squirmy dudes are doing their job is to make sure you are eating whole foods and avoiding processed foods that may irritate the lining of your intestine.  Just another good reason to stock up on fruits, veggies, beans, and whole grains.

Post your questions and comments below, I would love to hear your take on probiotics.

Recovery…. From Training, Life and Tackle Football

Maybe not one of the best ideas I’ve had in a long time but yesterday I went back to my alma mater to play in my alumni vs. actives flag football game.  It was all in good fun and regardless of what shape each of us was in I don’t think we were prepared for the hurt that was to follow.  Blood, sweat, a wet field, a black eye, and a potentially broken collarbone later we are all layed up today.

All in all I’m happy with my 2 TDs for the day and multiple tackles.  On the down side I am finding it difficult to move my legs and do things such as standing up.  Now I know how Jay Cutler feels having no offensive line.  Needless to say I will be on the couch all day where I belong watching the Pats take on the Browns.  Although I will not be playing in the Super Bowl anytime soon I will own this year’s Tecmo Bowl.

Since I plan on doing as little moving today as possible I thought I would share a few of my thoughts on recovery.  It is something that I did little of in my early days of lifting which is something that I totally regret.  I got results from completely hammering my body 5-6 days a week but looking back and knowing what I know now my results would have been far superior had I recovered properly.  I mean it is what we do outside the gym and on our off days that helps your body grow.

Whether you are an athlete, a runner or just a weekend warrior recovery is important to help prevent injury, strengthen your immune system, and get you the results you are looking for.  Sleep, diet and proper training all play a role in how your body recovers.

One of the first questions I ask all of my clients when we meet is how much sleep they get and how well they sleep.  It is one of the easiest places to improve not only your training but also your quality of life.

Here are a few easy ways to increase the quality of your sleep:

  1. Take a shower before bed to warm the muscles and help you relax.
  2. Do some static stretching or soft tissue work to help the body relax.
  3. Don’t watch T.V. in bed, rather do some easy reading or listen to soft music.
  4. Make sure your room is dark.  Cover the windows and turn off the electronics.
  5. Don’t drink caffeine or Jager bombs before bed.
  6. Try to get in a routine.  Go to sleep and wake up at the same time each night.
  7. Use clean sheets (my girlfriend appreciates this one).

Your nutrition also plays a huge role in your body’s recovery as well.   After all, you are what you eat.  Do you think that if you continue to suck down diet sodas and house desserts and fastfood that your body is going to look and perform how you want it to?

I’m sure you’ve all heard the term post-workout nutrition but what exactly are you refeuling with after your workout?  What do you have for breakfast when your body is starving for quality calories?  What is the last thing you put in your body before you go to sleep?  Everything you put in your body is going to aid in recovery.

Here is a sample day of eating:

  • Breakfast: 2 egg omlette with peppers, onions, and garlic.  A banana and a glass of orange juice.
  • Meal 2: Oatmeal with blueberries and walnuts and a glass of skim milk.
  • Pre-workout: smoothie -1 scoop of whey protein, 1/2 cup milk, frozen berries, banana, 1 cup spinach, chia seeds, and 1/4 cup oats.
  • Post-workout: 1 scoop of whey protein (or chocolate milk…I prefer organic) and a banana.  Gatorade also works well for recovery.
  • Meal 5: A sandwich…lean meat, pb&j or whatever floats your boat.  Throw some veggies in there too, baby carrots for an added crunch can be satisfying.
  • Dinner: Meat and veggies.
  • Pre-bedtime snack: Yogurt as it contains probiotics which aid in digestion and is also a good source of protein to aid in recovery.

You can substitute most of these food items for something of equal or greater value but try not to stray too far from the recipe.  The nutrients and frequency of meals all aid in proper recovery whether you are trying to get stronger, lose weight or perform better.  I eat the same foods whether I am bulking up or trying to burn fat, it makes food choices easier and I know I am getting proper nutrition to reach my goals.

For those of you who train and train hard every week it is extremely important to take a week to deload or decrease your training frequency at least every 4-6 weeks or so.  It may not be as important  for beginners as it is for intermediate or advanced lifters but you should still be finding time to decrease training intensity by either sets, reps or number of days.

I also prefer my clients as well as myself to take a day off in between training sessions to allow for full recovery.  Now I don’t mean doing nothing at all but rather not lifting heavy things repeatedly 5 days in a row.

A good recovery “off-day” could still be used for focusing more on soft tissue work, mobility drills, light body weight training and cardio such as a metabolic circuit or interval training.  Instead of playing contact football on your day off like I did, play something like basketball or another sport with your friends that will not have you layed up the next day.

Tomorrow I plan to do some extra foam rolling as recovery from using my body as a human battering ram in yesterday’s game.  As for the rest of today?  I plan on doing as little moving as possible.

Exercise of the Week: Sumo Deadlifts

If you all haven’t been able to tell yet I am a big advocate of lifting heavy things for a set number of reps and thus am an even bigger proponent of the deadlift.  As a strength coach, one of my main jobs is to get people stronger (duh) and there are not many lifts that compare to the deadlift for measuring overall strength.  Starting out though, there may be some people who do not possess the proper flexibility to get into the proper setup for a conventional deadlift.  Also, working with all types of clients I have found that some people are mechanically at a disadvantage from the start due to the relative length of their femurs and/or arms.  In this case I use the sumo deadlift.

The big difference between a conventional deadlift and a sumo deadlift is the stance and more specifically the position of the feet and legs.  Picture a large (very large) half-naked Japanese man setting up to do battle with another very large half naked Japanese man.  Sexy huh?

The Benefits:

  1. Strengthen your back, legs, hips, and forearms.
  2. Grip strength.
  3. Teaches you how to pick up heave objects off the floor without screwing up your back.

The Setup:

  1. Your feet should be positioned wider than shoulder width with your toes pointed out.  I have seen this done multiple ways so you will have to do some experimenting to figure out what works best for you.  I have seen obnoxiously long stance with the toes pointed straight out. I myself prefer a comfortable “reasonably wide” stance with my toes pointed out at about 45 degrees.
  2. NOTE: make sure the bar is close to your shins.
  3. Keep your chest “tall”, get your air and keep your abs braced (as if you were going to get punched in the stomach)
  4. Instead of squatting down, focus on pushing your hips back as far as possible so you can “sit” in the stance.
  5. Keep your shoulder blades back and down (I tell people to visualize putting your shoulder in your back pocket) to engage your lats and activate your thoraco-lumbar fascia to stabilize your spine.
  6. NOTE: you should feel tension in your hammys at this point.
  7. Keep your chin tucked and you should find a spot on the floor about  10-15 feet in front of you and stay focused on it.

The Pull:

  1. Keep your core tight and drive through the heels, pulling the bar with your elbows locked.  Shoulders should still be back.
  2. DO NOT: bring your hips up first!
  3. Your hips and shoulders should rise simultaneously while keeping the bar close to your body.
  4. NOTE: remember to slowly breath out while lifting.  Think: hissing by letting the air out of a tire.
  5. Finish in the lockout position by firing your glutes and getting your hips into extension.  Many people fail here but it is very important.

The Descent:

  1. This part is very important as I see many people finish a great set then finish by bending over at the lumbar spine.
  2. To descend, start at the hips and push your but back (just like in the setup) while maintaining a slight arch in your lower back.
  3. Breaking with your hips rather than your knees (the knees can bend, don’t confuse this) and keeping the bar in contact with your body control the weight back to earth.

A Few Recommendations:

  1. You should pull frequently but only pull heavy once a week or once every other week.
  2. Find and fix your weaknesses whether it is your back, your shoulders, your glutes, or your core.  I wrote an article on this a few months ago.
  3. Go barefoot.  Your body will learn better neurologically and you will get better ankle mobility.  I think barefoot is the way to go but flat soled shoes work just as well.
  4. Get your ass into the picture by doing extra hip extension work such as glute bridges and barbell hip thrusts.
  5. Do speed work such as speed deadlifts or kettlebell swings.

My own deadlift PR stands at 405 lbs and is slowly rising.  If you want to get stronger then I recommend a great program such as 5-3-1, westside barbell, and Eric Cressey’s Maximum Strength which I highly recommend for beginners.

Happy sumo deadlifting!

PR’s, Perfect Pushup, Shift + Click and My Thoughts on “Cheat Meals”

Today is going to be more of a random thoughts post which I haven’t done in a while and I have a few thoughts I wanted to share.  It is a little rainy and the fall weather has finally arived but all in all it is going to be a great week as I survived a weekend of the first round of this year’s cold/flu season. 

Luckily (enough) it came at the end of my last 2 month training cycle of the 5-3-1 program where my max lifts skyrocketed.  My deadlift saw the greatest improvement and went from a measly (relatively speaking) 335 to 405.  My bench (which I didn’t focus on for months) went from 245 to 285 and my squat (also didn’t do for months) went from 280 to 345.  And with all thier powers combined (reference?) I joined the 1000lb club.  To some in the lifting community this may be minute but for myself powerlifting is new and that is one badass PR (personal record) to hit in 2 months.  (parenthesis parenthisis)

  • This is a little off topic from the exercise stuff but I just found out that if you hold down the Shift key while clicking on a link then it will open up in a new window.  I don’t know how I figured it out but I think it may have come to me in a dream.  Try it out.  For me it will save mucho time of clicking through to various articles and clicking back to the previous page.  Awesomeness.

A few weeks ago I was sent a question from one of my clients regarding the Perfect Pushup and whether or not it is a sound investment.  My initial response was that they change the range of motion but are no better than doing good old fashioned hand-on-floor pushups.  I actually bought a set myself a few years back and may have used them only about a dozen or so times.  Well I finally found the research to back me up because there is no difference in muscle activation when it comes to using them or doing regular pushups.  Here is the abstract at PubMed.com. (use the shift + click, pretty sweet huh?) Therefore the only good to come out of the Perfect Pushup is it may have gotten people to do pushups more regularly since they had bought the equipment.  I myself, did not get my money’s worth.

Do not fall for glorified claims!!

The last topic I wanted to get into today is on the so-called “cheat meal”.  Football season is back in full swing and for many of you guys out there that means huddling in front of your 47″ plasma with a smorgasboard of wings, buffalo dip, beer, and chips.  And in your mind it is ok to go to town on pounds of this stuff “because it is Sunday” and you worked out all week. 

This is a mindset that is setting you up for failure right from the beginning as is the phrase “cheat meal”.  By using the word cheat your are making that little indulgence a dirty little secret like you don’t want anyone to find out (especially your trainer).  When I think of the word cheating what comes to mind are people with gambling problems, people who don’t pay attention in class taking tests, and unfaithful spouses (bastards).  Is this something you want to associate with the food you eat?  Of course not.

Now I eat clean, unprocessed foods most of the time but if the opportunity arrises and it corresponds with my current goals then yes, that slice of Reese’s cheesecake is going straight down my piehole.  It’s often a topic of conversation when I eat out with family or friends because I am a personal trainer.  Funny how because of my profession I am not allowed to eat a bacon cheeseburger (not fastfood, I do not believe that is real meat).

Honestly though, food is food is food and shutting yourself off from certain foods will place them on a pedestal in your mind and make you crave them more so when you do decide to “cheat” you will gorge.  The best way to approach food is nutrient timing and moderation which I will get into in another post.  And of course eating proper nutrition to fuel your body, especially if your goal is to lose weight, gain weight, get stronger, perform better, live longer, and be healthy.  Oh wait, that is everybody. 

Check out this article by Leigh Peele for her view on “cheat meals” as well here (shift + click, fun isn’t it?)  She gives a great insight into what happens in your mind and body when you deprive yourself of something you crave then “cheat”.

REMEMBER:  If you are fueling up with a variety of whole fresh fruits, vegetables, lean meats, nuts, and beans then those minor indulgences will be few and far in between. 

ASK YOURSELF: Will eating this triple meaty deluxe with extra cheese pizza move me closer or further from my goals? Be honest with yourself, it will pay off in the long run.

Exercise of the Week: Box Squats

If you have been working with me this year or following along with the blog you have probably figured out that there are a solid 5 movements that I like to include in every program.  These have been and always will be squats, deadlifts, back extensions, pushes and pulls.  These do not include your stereotypical “core” exercises because each exercise requires core strength to perform and therefore you will receive a core training effect.  That is not suffice to say that you should not include them in your program and you would be a big dummy not to.

Today I wanted to get into an exercise that I myself have been getting into and working in many of my clients programs.  In a perfect world, everyone would be able to perform a perfect squat but that is far from the case.  One way I have found to help those with poor squat mechanics to improve is to add a box or a bench below to sit on before you come back up.

I have done these in the past but not on a consistent basis so I have done a bit of research for all of you as well as myself.  Whether you are an athlete, weekend warrior, gym rat, stay at home mom, powerlifter, or just someone who wants to look good nekkid, I believe you will benefit from this move.  

From a safety standpoint, box squats are much safer than squats as you don’t have to worry about getting stuck in “the hole” and if you traditional squat sucks then this may be safer for your back and knees as well.

Other benefits of box squats include:

  1. Enforce proper technique. You can’t cheat depth and you are able to sit back by moving your hips first.  Box squats also improve upon hip mobility.  The hardest part of squatting for beginners is using the proper muscles and sitting back as their hamstrings and glutes are not properly developed.  Box squats will fix that in no time whereas regular squats could take months.
  2. Develop hip power: They allow you to use more of your squatting muscles (hips, glutes, hamstring) and take much stress off of the quads.  They also cause you to start in a dead stop in the bottom position which will help you develop a strong posterior chain.
  3. Safer: Rounding your back on back squats is common.  While you can do it during box squats, it is much harder and goes away much quicker.
  4. Proper depth: You never have to guess how low your squatting because it will always be the same.  Especially for males, the more weight you add the less depth you get so by hitting the proper depth, your weight will increase and you will maintain proper form.

There are a few changes you should make if you are used to doing traditional back squats and if you have never back squatted before then pay attention because this is important.

  1. Start with the bar lower on top of your scapular spine rather than your upper traps.  This can be achieved by using a narrower grip which will pull your scapulae together.
  2. Use a wider stance than normal, outside shoulder width.  Also turn your feet slightly out 30 degrees.
  3. Chest up, eyes forward, and brace your core just like a traditional squat.

Now that you know how to stand there with a bar on your back I guess I will teach you how to actually perform the squat.  Keep in mind, your shins and knees should barely move as you want all the movement to come from your hips.  If you are not able to do this then give up, you fail.  Kidding!  But in all seriousness there could be many reasons that I have not written about yet so email me and we will talk.  Back to the descent:

  1. Lead with your hips by pushing your butt back as far as you can.  Think about sitting on a toilet.
  2. Keep your shins perpendicular by using your hips to push yourself back.
  3. Keep your knees over your toes by pushing them out.  This will save your knees from much pain.
  4. Sit on the box in a controlled manner.  You are actually going to sit, not tap, so you need to stay tight and not relax to avoid injury.
  5. Use your heels and press up on the outside of your feet to begin the ascent.  The flatter your shoes the better, I prefer barefoot but Chuck Taylors work well.
  6. Explode up to develop strength and power.

If you have been paying attention then you should be able to box squat with perfection after a few sessions.  Here are some absolute don’ts when it comes to this lift:

  1. Don’t bounce off the box.
  2. Don’t relax on the box.
  3. Don’t bring your knees forward.
  4. Don’t press off your toes.
  5. Don’t rock forward.
  6. Don’t lean forward.
  7. Don’t let your knees cave in.
  8. Don’t A.C. Slater the box. (I hope you all know what this means)

check out these videos:

Louie Simmons from Westside Barbell describes this exercise in full.  Louie started developing this exercise back in the 60’s and is still doing them today.  Nuff said.

EliteFts Box Squat here is just a video of a heavy ass box squat.

Natalie Smith box squats 270lbs, I don’t know this girl but I already like her.

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