Habits

One of my favorite quotes is by Aristotle. "We are what we repeatedly do. Excellence, then, is not an act but a habit." This quote pretty much sums up what we try to teach at Foley Performance. Over the long term it is your habits that will determine your success. If you can get into the habit of eating right and working out at high intensities then you will change your body. Where most people fail is that they are not consistent because they do not develop these habits.

Workout of the day
5 min sets of burpees, double unders, wallball, and situps
Rest 3 min between exercises

Back Problems

For most people with lower back pain the problem is not your lower back. Your hips are your problem. The pelvis is made to be in a balanced position and when the muscles that surround the pelvis have discrepencies in strength and flexibility lower back pain is the result.

Workout of the Day
15 sec db snatch switch arms half way
Rest for 15 sec15 sec db snatch + 15 sec pushups
Rest for 15 sec15 sec db snatch + 15 sec pushups + 15 sec db swing
Rest for 1 min
Repeat for 30 sec, 45 sec, and 1 min

Hormones

One of the main goals of the programming that we choose is hormonal manipulation. Manipulating hormones such as insulin, growth hormone, and testosterone is key when it comes to optimizing health and body composition. The best way to manipulate these hormones is with proper diet, intense exercise, and proper recovery.

Workout of the Day
Light jog for 5 min
Sprint for 1 min
Light jog for 2:45 min
Repeat for 4 sets
Light jog for 5 min

Are You Consistent?

Probably one of the most overlooked aspects of fitness and nutrition is consistency. Consistency over the long term is the key to making progress. Our society is all about the quick fix. Everyone wants to get rich quick and lose 100lbs in 2 months. The way to change your body and health is to make consistent progress with your fitness and nutrition.

Workout of the Day
100 burpees for time