The Best Exercise for Sitting At Your Desk

Since the start of the pandemic, many people have been forced to work from home, spending hours on end sitting at their computers. The chief complaint from these new circumstances is tight neck, shoulders, and back muscles. I have the fix for you!

In this video, I review a simple exercise inspired by Bill Hartman (iFast). To execute this exercise properly remember (especially if you have significant muscle tone through the pecs, neck, and lats):

1. Continue to reach away

2. Inhale softly

3. Fully exhale until you feel the lower abs engage

As a bonus, this is a tremendously effective exercise for clients who need to improve their front rack position.

If you are looking for a more personalized touch to your mobility routine, I'm here to help! Click below to set up a free assessment today!

Athlete Spotlight: Mendel Korf

“Do you do anything outside the gym?” I asked the new client with black hair and pale skin in front of me struggling to catch his breath. “Yeah,” he replied, “I kiteboard.” I really didn’t know much about kiteboarding until I met Mendel Korf, but I know training we do in the gym allows him to enjoy his passion even more.

When Mendel started a remote coaching program, he struggled to keep on bodyweight, had inconsistency in workouts, and he simply wasn’t able to perform in the surf the way he wanted to. Mendel says, “I wanted big air. And my legs just aren’t strong enough or conditioned enough for a long day of riding.” We implemented a program specific to Mendel’s needs. He now says, “Doing the Olympic lifts and getting my legs stronger has me jumping waves higher than I ever have before.” He continues, “I am way more consistent in the gym as well. I hate it when I see my program with a little red X. It motivates me to get to the gym and get my workout in.”

In a remote coaching program, I utilize the cutting edge application True Coach which allows me to send individualized training to all of my athletes. When you wake up in the morning, you don’t have to worry about figuring out what your workout is going to be. You open up your email, and BAM, Your workout is waiting for you! You follow the workout template, records results, and those results are instantly sent to me on the other end to review. The application also has great features like exercise videos, nutrition tracking, and PR recording. It’s a powerful tool and it allows both you and myself to see the progress you’ve been making.

And boy has Mendel made progress. He recently hit personal bests in both his back squat and front squat! Like many of my clients, Mendel has stuck with a growth mindset, even during the pandemic. He hasn’t missed a workout (despite working through a hand injury) and he has gotten his father into the swing of things! Since starting a workout routine, Mendel’s dad is down 40lbs. in bodyweight and PR’d his mile time by over 4 minutes. Mendel and his father are truly inspiring and show that with hard work, the right mindset, and great coaching, the fitness you have always dreamed of is right at your fingertips.

Are you ready to join the Floch? Click the link below to book a free assessment and start working toward your goals today!

Athlete Spotlight: Drew Backoff

Throughout the pandemic, people have been faced with unimaginable hardship and obstacles. It is so challenging to focus on what you can control, and let go of things that are out of your hands. Drew Backoff, has used his fitness as a tool to center himself and continue a growth mindset when it almost seems impossible. Drew has improved his deadlift technique, hit a personal record on his power clean + hang power clean, and hit another personal record last week on a 3 rep max front squat (FEATURED BELOW). All the while improving his technique and ensuring that he will be able to have fun in the box for years to come.

Not only is Drew a stud in gym, he is also a compassionate and generous man, set an amazing example for his three sons Reed, Trevor, and Shane. Drew took on the American Heart Association’s Executives with Heart Challenge, raising funds to fight against cardiovascular disease. Drew has raised over $1,600 with a goal to get to $3,000. If you’d like to donate, click the link below. Donations are tax deductible.

Drew, keep grinding and setting the example for what hard work and dedication are all about!

If Drew’s journey has inspired you to be the best version of yourself, I’d like to help. Click the link below to book a free assessment and let’s get started today!