LaVack Fitness

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Love when I get the pleasure to work with great athletes to help make them even better.

Mike’s a strong dude, but was having some knee pain pretty consistently while squatting. We met up and discussed goals:

1) Get as strong as possible.
2) Move better through the squat.
3) Loads hips more.

Using Kinstretch and Functional Anatomy Seminars systems, we were able to design a program that would address #2 and #3, allowing him to get back to dominating on his quest of fulfilling #1.

In a month’s time, his mobility has shot through the roof with a HUGE reduction in pain in the knees.

We just put together the next phase, but to say I’m excited about his progress would be an understatement.

If you need help cleaning up your squat or other lifts, reach out to me. Let’s get you crushing your lifts.

PS give his Instagram a follow, he puts out some solid content.

Happy Thanksgiving from the future Mrs. and I. Have a great day with family and friends🙌💪❤️

Happy Halloween from LaVack Fitness

Incredibly proud of my client, Josh, for absolutely crushing his fitness goals.

Josh's initial photo on the left would be a decent finishing position for most, but this was his "before" photo.

He works underground and busts his ass for a living. This made his fitness goals difficult to accomplish due to being tired and burning so many calories.

We came up with a game plan - put on mass. 8 months later he was up to 192 from his intital 165.

It was time to shred up. 6 weeks later he was down 12lbs and weighed in at 180lbs.

Proud of his accomplishments and the hard work he puts in towards his fitness goals.

Looking to change your physique? I have one new slot for online coaching available. Shoot me a message to [email protected] with the headline, "Online Coaching Inquiry"

The Power of Raving Clients.

I had 3 people come in this week referred from people I've never met.

Those people who referred me heard such positive things from my clients that they suggested me.

Now that's awesome.

Incredibly proud of my two clients that competed today in crusing their meets. Both taking 1st place in their individual divisions.

Couldn't be happier. ❤️ Congrats Lindsey and Lauren.

I presented to my old High School a couple of weeks ago.

Just found out the local paper did a full page review of my speech.

Pretty cool stuff. :)

I had a discussion with a client yesterday that went like this.

Client: "I want to drop from 2x/wk to 1x/wk."

Me: "Why is that?"

Client: "I want to pick up a hour class on Friday instead of our half hour session. I hope you're not mad."

Me: "Mad?!?! I'm beyond excited to hear this."

Client: "I couldn't have done this without your help."

Backstory:

This client originally came to me and hated exercise. She never liked to sweat or feel sore, we've taken her from 2x half hour sessions a week to now working out with me 1x week with 3x 1-hour workouts a week.

This is what you are striving for with clients and if it's not your goal....shame on you. Create an environment that makes the client enjoy the process and help encourage client independence.

I honestly couldn't be more excited for her. She's come so far!

Love when I get gifts from other trainers/friends.

Susan Niebergall Fitness - thank you so much for the shirts for my girlfriend and I ❤️❤️

10 different ideas for beach towels for this summer. Which do you like? Just give the number.

At the end of the day, I'm not impressed with this. He ran a great time, but it was under such a controlled environment. Nike doesn't give a single s**t about sub 2 hours; they care about selling product. With different runners, this time would have been faster, Kipchoge has been a great marathoner, but better runners have come through.

It's a marketing gimic in the end.

http://www.runnersworld.com/2-hour-marathon/so-close-kipchoge-runs-a-20025-in-the-breaking2-attempt

So Close! Kipchoge Runs a 2:00:25 in the Breaking2 Attempt The 32-year-old Kenyan ran a blistering 4:36 pace, but the two-hour wall still stands.

I noticed I needed to work on more foot health based off new clients coming in, so here we go.

I don't worry about price when it comes to equipment for my clients. My only thought when looking at equipment, "Will it provide value that I can't get elsewhere?"

I'm not looking at instant ROI, but rather continued success from my clients because that's all that matters.

To all of my clients running Boston Marathon today, Good Luck!!! 🏃‍♀️🏃

I wish the best to all of the other runners as well. It's looking to be a decent day to race!

When you're reading up on a new blog from Tony Gentilcore Fitness Page and notice he's wearing your shirt. 😳😳

Tony's website was the first website I came across when I got into the industry and wanted to learn more. He's greatly influenced me personally and professionally.

Really cool moment.

Great article as well. Give it a read.

http://tonygentilcore.com/2017/03/maybe-shoulder-hurts-technique-sucks/

Very excited to be a sponsor for State 9 Racing p/b Vittoria this year. Love being able to help others.

The endurance community has done wonders for me, least I could do is give back.

Looking forward to this partnership.

If the rehab process is only manual work with no loading for non-specific pain issues, you are missing a major piece of the puzzle.

Taking my identical twin through some Moxy testing to help track progress and to accurately determine his training zones as off-season training begins to kick into full swing.

I've had a rough few weeks. Just trying to keep my head above water at times.

These moments come and go. They used to drag me down into a hole I couldn't get out of, now I realize that they will end and things will be back to normal.

There is reassurance is knowing that this too shall pass. It has taken me a very long time to get to this point and figured a repost was needed as a fresh reminder especially during the winter months which already negatively impacts people's perceptions.

B❤️

http://www.lavackfitness.com/blog/2016/04/30/an-open-letter-to-my-younger-self-my-battle-with-depression/

An Open Letter to My Younger Self: My Battle With Depression – LaVack Fitness Blog It has been over 10 years since I started my battle with depression. It’s crazy to think that over 10 years ago during my Senior year of High School this whole debacle started. With time comes perspective and in some cases understanding.

Some people, fitness fad creators, want you to believe that sweating is the definition of a successful workout.

In many cases, sweating is a good indictator of increased intensity which yields more calories burned and a better overall cardiovascular workout.

What you need to take into consideration is that temperature plays a role in how effective your performance may be. I can run in below freezing temperatures and still sweat - due to intensity of my workout NOT because of the external temperature.

Simply putting yourself in a hot room to do yoga, cycling, strength training, or whatever new fad doesn't burn anymore calories.

You're simply just expelling water from the system to try to bring your internal temperature back down. Any "weight loss" is water and will be regained as soon as you drink more fluids.

What you are risking is heat-induced stress that can cause health issues and an inability to create maximal level of intensity.

Simply put doing what you normally do in a normal temperature room and now just doing it in a "hot room" isn't making you lose more fat, detox your body, get a better workout, or even be that healthy for you.

Get in the gym and bust your ass and leave. Go home and eat healthier food options, rest and recover - this will yield the results you are looking for.

If it seems like a fad, it probably is.

Some days we need to take a rest and recovery day. It could be due to stress from our workouts of stress from daily life, either way, knowing when you need to recover is very important.

That's what I'll be doing today. Have a great Sunday everyone!

-B

Here are the results from the people who shared my last Kinstretch video. As I said, random draw and first person got 10 free sessions.

I was going to end it at that, but decided that I wanted to hook up everyone else who was kind enough to share the video.

If you shared the video and buy a package before the end of the year - I'll toss in an extra session on the house.

Thanks again for sharing! :)

-B❤

I have had the pleasure of working with a lot of people so far in my career so when the chance came to work with a guy I have known since I was 5, I was thrilled at the chance.

The goal? Put on as much size as possible in 4 weeks, he thought maybe a couple pounds since he works underground and busts his ass daily. He also wanted to get a lot stronger.

21lbs in 12 weeks! Realatively lean bulk with bodyfat % only going up a couple percent.

Couldn't be more thrilled to see his progress. We're only just getting started!💪💪

Congrats Josh!

"Having spent a good portion of my life in the gym, I was under the impression that I alone was able to transform my body in a relatively sufficient manner. I was wrong. With a back to the basic mentality, gains were shown across the board day after day.

If your not one who wants to spend a lot of time in the gym, there's no need to. Workouts were never longer than 45 mins. " Get in, get out, get recovering", is the motto. In 12 short weeks I was able to reach and far surpass any goals I had come up with.

By bench press went from a wobbly #185 to a very clean #250. My squat, well, I don't want to embarrass myself with the starting weight but now it's at #305. My goal was to pull #356 on my dead lift. I started at #315 and with Brandons help I am now able to pull #455! #140 increase!"

- Josh

Always a pleasure to help people move better and perform better, especially when we are able to reduce their pain.

Today I had the pleasure to help address some issues she has been having. Talk about an amazing athlete, ex All-American distance runner at Georgetown and a 7x Regional Crossfit Competitor.

Looking forward to see how she continues to progress!

Have a wonderful Thanksgiving with familyand friends today!

I'm thankful for each and every one of you who have accompanied me along this journey! Here is to many more good times ahead.