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Things just ain’t the same for lifters,
Try to pull the bar off the floor but you’re unsure,
As you get older, you gotta train smarter,
If you wanna stay healthy it’s not always “go harder”…
– Dr. Dre (probably)
Happy Friday, Coach J here from Anyman Fitness – and welcome to the latest edition of The N.W.A. Newsletter.
Each Friday’s N.W.A. Newsletter will have 3 parts:
- A Nutritional Tip to help make your diet healthier and easier to stick to.
- A Workout Tip to help make your training sessions more effective and fun.
- An Attitude/Mindset tip to help you strengthen your greatest asset – your mental toughness.
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I will also give you my single favorite piece of social media content from AF over the past week and link to it on either Instagram or Twitter.
Without any further ado… let’s get started, shall we?
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N.W.A. Nutrition Tip Of The Week:
I’m not a big “supplement guy” in general; I much prefer to focus my energy (and the energy of my clients) on eating real food and exercising properly.
That being said one of my favorite supplements is collagen peptides.
I’ve been using collagen for about a year now, and the benefits are clear and obvious.
Collagen is the main structural protein found in connective tissue.
This type of tissue connects to other tissues and is a major component of bone, skin, muscles, tendons, and ligaments.
In food, collagen is only found in animal foods that contain connective tissue.
As we age, we naturally slow down our collagen production.
But lifestyle factors are at play as well.
Too much sun, a lack of exercise, or excess body fat can all contribute to your body producing less and less collagen over time.
Collagen has many benefits, including:
- Healthier skin
- Stronger immune system
- Shinier and thicker hair
- Stronger finger and toenails
- Reduction in joint pain
- Improved digestion
The biggest benefit I can “feel” is the improvement in digestion.
Collagen helps your digestive system break down and process your food more efficiently.
If you have any “leaky gut” issues, collagen is an excellent way to improve your symptoms and have you feeling better quickly.
There’s a few “no brainer” supplements out there, and collagen/collagen peptides is definitely one of them.
Taking collagen as a supplement is a great way to up your overall protein numbers and improve your general health as well.
N.W.A. Training Tip Of The Week:
One of the most common mistakes you can make when performing back squats is easy and simple to correct.
You want to be sure your bar placement is in the right spot, or else you’re going to have a difficult time squatting without neck and shoulder pain.
Here’s what I mean…
Take a look at these 2 pictures:
In the picture on the left, his bar placement is a bit too high.
If this lifter puts any amount of significant weight on the bar, he will likely feel a sharp pain in his neck.
The bar may also rest right on the top of his shoulder, causing additional discomfort.
This is a rookie error, but thankfully, the fix is quite simple.
When you’re setting up to back squat, pinch your shoulder blades together like you’re trying to trap someone’s index finger between them.
That’s the kind of tightness you want in your back before you begin.
After your back is retracted and tight, get under the bar (while it’s racked) and slide it down your back as far as you can while your hands are grabbing the bar.
Your scapulae will make a “ledge” for the bar, and the bar should rest snug and secure for you to squat properly.
Your back should look similar to the guy on the right in the above picture.
If you set up like the guy on the left, any sort of significant weight will make it feel like the weight is pushing your neck downwards, and you will barely be able to hold the weight without being in intense pain.
If you set up like the guy on the right, you can put 600+ pounds on that bar; if you’re strong enough to hold the weight, you shouldn’t feel any pain whatsoever.
I made this error many moons ago myself, and I see others making the same mistake in the gym on a regular basis.
If you’re having neck or shoulder pain when squatting, try this set up and let me know how it goes for you.
For a full barbell back squat tutorial, please tap here.
N.W.A. Attitude/Mindset Tip Of The Week:
One of the best ways to keep a positive attitude and mindset is to start your day off on a positive note.
The first 10 minutes of your day set the tone for the next 16 hours you’ll be awake.
If you’re like me, most mornings, you really don’t want to get out of bed.
You have to force yourself to sit up, put two feet on the ground, and start your day.
Way too often, if I’m not careful, I find myself grumbling and starting the day off with a negative vibe.
It’s hard not to do this, as it’s only natural.
But which scenario do you think would give you a more calm and positive outlook to start your day?
Scenario #1:
Wake up, hit snooze 3 times, drag yourself grumbling out of bed, and say to yourself, “I wish this day was over already so I can get back into bed…”
Or Scenario #2:
Wake up to the alarm, sit up, stretch, open the shades to get some immediate sunlight, smile, and say, “This is going to be a GREAT day!” as you begin to walk to the bathroom.
Your mind can be your best ally, or your worst enemy.
It’s important to set the tone for the day.
Start your day with a “win”.
That win can be making your bed nicely so it’s ready for you to return in the evening.
That win can be a tall glass of ice cold water in the morning before you fire up the coffee pot.
That win can be a short meditation to help prepare you for the day.
Or that win can be as simple as starting your day with a smile and being grateful for being able to have another day here on Earth.
It may not always be easy, but doing your best to keep a positive, cheery mood is always a good idea.
And you’re much better to have a great *day* when you begin the day with a great morning.
One Favorite Social Media Post Of The Week:
Top 11 Foods For Fat Loss:
1. Anything
2. You
3. Want
4. As
5. Long
6. As
7. Your
8. Calories
9. And to a lesser extent,
10. Macros
11. Are in check
Eating “healthy” is great. Eating “healthy” and eating the right amount is 100x better for your results.
I hope you enjoyed this edition of the Anyman Fitness N.W.A. Newsletter.
I’ll be back next week.
Hope you have a wonderful weekend.
Best,
Coach J
Anyman Fitness
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