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DRS Strong Week 143: 3 simple steps to create good movement patterns!

" Never allow waiting to become a habit. Your desire to succeed should be greater than your fear of failure."

        As we approach Week 2 of The Chad Attack we were heavily focusing on lung capacity and shocking the system in a way to promote a good enough stimulus last week. This week we will be focusing on creating positive HABITS and movement patterns that will allow for repeated heavy doubles in some of the lifts like Snatches. It is one thing to lift heavy for one rep but being able to repeat the lift for a second rep is a different animal. Creating good habits and movement patterns allows for your brain and muscles to have muscle memory and understand the stimulus that will be happening that day. It is important to be consistent on your movements regardless of weight, volume or intensity. Let me explain this further in the next steps.

3 simple steps to help promote good habits and repeated movement patterns.

1) CONSISTENCY: being consistent with your movements is key in order to promote muscle memory. For example if you are doing squats, ANY squats, whether they are air squats, front squats, back squats, overheadsquats, goblet squats, etc. Your stance should be close to the same length and form, unless we are working sumo or different starting positions. This allows your body to get used to the range of motion (ROM) in that stance, which can then transfer to other lifts in catching positions, etc.

2) REMINDER: have a reminder when it comes to your movements. For example during deadlifts if you are one of those people that forget to reverse the movement when you touch and go and the bar starts moving away from you. Try and line up the bar with the shoelace closest to the the toe box of your shoe and if you were to pause at the bottom, you should be able to see the shoelace over the barbell. Have reminders that help you reset and allow you to get back to good mechanics and technique.

3) CONSCIOUSLY MAKE THE DECISION TO MOVE/BE BETTER: sometimes moving better mechanically and with good technique is harder at first. Most of us grow up with poor mechanics and bad posture or unconscious ways of moving, so our body wants to default to what it knows. WE HAVE to override that command by consciously telling ourselves the movement pattern we want to take even if at first doesn't feel as efficient. It gets better with time and effort and once you reset that command, the movement becomes easier and your performance goes up as well. This can apply also when you are in bed or tired after work and you are mentally deciding that " screw it" is better than ok I feel tired but I am going to get up and get to the gym or make dinner, etc. You are resetting that mentallity and doing a more positive routine which then turns into a habit!
I truly believe that this last one is one of the most important ones because it relates to the mentality of people. It always goes back to using your mind to command your body. There is a way to do things.

THE BEST YOU CAN or MEDIOCRE? YOU CHOOSE your way. Just remember if you choose "ahh ill do it better tomorrow" that tomorrow becomes the next day and the day after that and eventually a bad habit. So let's not do that hahaha. CHOOSE DO THE BEST YOU CAN FOR THAT DAY!!! DEAL???  Ok good ! haha
Ok that is enough about good habits! lets break old habits even if they take long! ITS WORTH IT!

Stay Strong,
DRS Strong
Coach Rosario 

"Sometimes when Mr. G jumps on the prowler and he says to push him, you just do hahaha! " Thanks for the love G and Coach James!

DRS Strong Week 137: The power of protein!

"The food you eat can be the safest and most powerful form of medicine or the slowest form of poison" - Ann Wigmore
        We all have heard that extra protein builds extra muscle and strength. WRONG, training builds muscle and with the right amount of protein and other macronutrients you can develop and build a solid frame. On this blog, I am not going to write a meal plan  but instead some suggestions on your protein intake during the day. I am hoping to help clear some myths and help you understand the importance of this macronutrient. Just remember a balance nutrition comes with an understanding of your own body and what works for each of you. Every single person has their own blueprint on how they body works, reponds and metabolizes certain foods. The one thing that is common in everyone is that you have to put in the effort, committment and dedication long enough to feel physiological changes as well as physical changes in your body.

        One important aspect when thinking of nutrition is the goal you are approaching. What do you want to achieve by changing or modifying your food habits? Are you eating for performance? For aesthetics? to prevent illness? competition? decrease body fat? regardless of what your goal is, the healthier and more balance you eat the more of all these goals combined you can have. There are several things I would like to discuss about protein..

1. How much protein to do I eat?
the rough guidelines are:
  • 0.5g/kg body weight – this is the Recommended Daily Allowance (RDA) for protein. It’ll keep you alive and in general health. It is literally the minimum.
  • 0.5-1.0g/kg body weight – this is a higher range mostly used by health-conscious people or people who are new to exercise and are trying to build some muscle.
  • 1.0-1.5g/kg – this is the range which tends to be recommended for building muscle and reaching your athletic goals.
  • 1.5-2.2g/kg (1g/lb) – recommended based on anecdotal evidence, but extremely under-researched (the highest dose recommended being around 1.8g/kg- this is still being researched up to 3.1/kg with calorie deficient people
 2. Am I eating too much protein and is it bad for my kidneys?
-Usually most people are not getting enough protein in their diet, or at least not lean enough with out adding the extra calories with them. Think of it like a carne asada burrito yea tons of calories but the actually grams of protein is low compared to a 4x2 at in and out protein style..haha now dont go an eat this every day haha
If you eat a little bit more than suggested you will be fine. Your body will eliminate what it doesnt need, One thing though, you cannot rely on protein only for overall calorie intake.

3. What proteins are better, Paleo or Whey Protein Powders?
-There are several types of protein powders, the best would be having it from a food source such as animal derived products but sometimes you need the extra protein shake when you dont want to chew on a T bone right after training.

Whey Protein:
-it is a component from dairy protein, it can come in a concentrate manner  which can vary from 35-80% protein by weight, whey isolate 90% and hydrolized form which is broken down (amino acids) so the absorbtion rate is higher.

This one was referred to me by Yvonne Tait and is one of my favorite ones right now, I try and have most of my nutrients from real food, you cant beat that. I dont take pre-workouts or anything to that sort so having quality food is crucial for training and for overall energy. If you can self motivate to train then you are not in the right mindset.

Soy Protein:

-This kind of protein is derived from soy beans, there are some scientifically factors that I will not go into detail. But this will not affect any males testosterone levels because of the selective estrogen modulators (SERMs) found in soy protein. Myth is that soy causes negative impact on testosterone levels. Fact is that this can only be affected if you combined everything else wrong (exercise, diet and sleep) with soy protein. This protein has not been researched enough to say that the isoflavones are estrogenic enough to cause any problems. Now for PALEO lovers, no it is NOT PALEO. Most of the soy products make in the US now are genetically modified and are sprayed with herbicide round up. Which is a whole different topic on health effects. At least we know that because of the demand on soy products the care on the product has diminished and its full of GMOs.

Hemp Protein:
-Derived from hempseeds and no it does not contain THC-the most active component of marijuana haha. It is mostly good for extra fiber and some omega-3s and omega-6s

Rice/Pea Protein:
-categorized as a vegan protein and is as simple as being a good alternative if you are lactose intolerant.

Egg Protein:
-derived from eggs in a powder form, another good alternative if you are lactose. Nothing fancy just think almost of liquid eggs or powder eggs

this is not too bad for an egg and beef protein but to be honest I love eggs and steak or anything where I dont want my protein supplement to take away from that feeling haha

Beef Protein:

-processed beef into a powder form. One downside is that having an actual steak has different nutrients like creatine, carnosine, beta-alanine and others that most powders dont add back in when processing it into the powder form. Is it PALEO? yes if its grass fed but you wont really know the source of how they feed the cows. Unless the whey and beef protein comes from NEW ZEALAND where EVERYTHING IS GRASS FED AND FREE RANGE!! its awesome haha


4. Do I have to be a bodybuilder or an elite athlete to drink a protein  supplement?
NO! Everyone can benefit from a clean product to get in your daily protein. It depends on the product because a lot of them contain hidden  ingredients and high sugar. One rule of thumb I tell people is that if your nutrition is already poor, adding a protein shake is not going to cure your habits but can actually add more sugar and crap daily. First is eat clean, simple, often and fresh.

6. Should I replace my protein shake for a meal?

7. Should I only eat protein and have a low carb diet?
-NO! the other nutrients are very important as well but like I said before for general population is different then when having specific goals at different phases of training. For the most part to be healthy and look good, having a proper balanced macronutrients is key. 

8. Is protein going to help me lose fat?
-If you are replacing the Mcdonalds burguer for a protein shake, yes it will help. If you are eating shakes on top of everything else..NO! Now by having the right amount of protein yes it can definitely help burn fat. When wanting to reduce body fat and keep muscle then yes protein plays a huge role and we can discuss this in person because like I said before everyone needs their own blueprint for nutrition and training.

9. do i take protein before, during or after my workout? Well this is a great discussion but usually is best to have protein before and after compared to just after. Now are you going to take 25g of protein before and 25g of protein after? mmm probably not because your body needs to be able to digest it. Some carbohydrates after the workout and protein is the way to go. Now remember more studies about timining, different macronutrients before and after are being done so things do change and evolve. But as of now at least try and get half protein before and half after.

10. I want to gain muscle mass..more protein?? not necessarily, your body can only process so much and for more gains you also need to use other nutrients to keep muscle mass higher. For muscle maintance and cutting then its about the regular 1 to 1.5g/kg but still remember thats for more general population. For athletes that have high demand on their sport it can go up to 1.8-2.5g/kg

Real fresh food is the best source where you can get your leanest protein and high quality =) enjoy your protein and keep getting strong! Also for anyone that has more specific questions or goals, we can set up a consultation to get you where you want to be. Just let me know :) 
Hope this blog helps you expand your mind a bit and have some understanding of what a powerful macronutrient protein is =)

Stay Strong,
DRS Strong
Coach Rosario

"tell me you dont like flexing haha"

DRS Strong Week 133: Be patient but proactive at the same time!

"Two things can define you. Your patience when you have nothing, and your attitude when you have everything."

      Some days you will feel like the hulk and other days you might just  need an extra PUMP!! This week will test how proactive and patient you are with your movements.

THE FOCUS OF THIS WEEK IS:  Be proactive on what you are not good at!

      Ok so what do I mean about how proactive you are being? For example, we all have certain movements that are more diffficult than others. Some come more natural because of our background, body type, past injuries, sports, flexibility and strength. So we tend to like the ones we are good at, which is totally normal. Now, the good thing is that you don't have to program for yourself, so my job is to program enough variety to help you through different physical skills and prepare you for anything. Yours would be to do your homework and be proactive in terms of stretching, cooling down, working on mobility, and skills that you can do extra reps at home. 5- 10 minutes a day will create a difference when it comes to getting better in any specific movement or lift. Sometimes we don't really know what to do to get better or if we are doing too much which is becoming counterproductive so make sure to ask so I can help the best I can.
        All of this builds patience and gives you that extra PUMP you need those days when certain movements are truly a challenge! So let this week be the one you work on your PATIENCE while being PROACTIVE , we are here for you! It takes time to develop good quality movements =)



Stay Strong,
DRS Strong
Coach Rosario

"Sometimes... I am always watching hahah"
Check out previous blogs:
DRS Strong Week 23- 10 physical skills

DRS Strong Week 130: Mechanics over everything!


       THE FOCUS OF THE WEEK is to LOOK good while training. At the end of the day if your mechanics are poor, it will catch up to you. no LONGEVITY!!! look good when you move weight, when you do pull ups, when you row. CREATE that muscle memory and be a MACHINE!!


1. Control your breathing: If you allow your breathing to get out of control, then your mind will think you are more tired than what you usually are. DON'T BREATHE AS HARD AS YOU ARE WORKING!

2. FOCUS on the movement and not how sucky or hard an exercise is. Learning to teach your brain that what you are doing is for a purpose, it will quickly go from "THIS SUCKS" to "I AM DOING WELL, PICK UP THE BAR, SQUAT, PRESS, BREATHE, ETC"

3.  Mechanics are developed when you move with purpose. If you go through the motions, your brain and body will as well. There has to be a purpose of why you are moving a certain way. For example: In the squats, there is a purpose why we go below 90 degrees and we hit depth, because your hips are meant to go through full range of motion. If you have lost that range of motion due to injuries or surgeries, the purpose would be to try and regain strength and range of motion in a healthier way that you couldn't previous to the injury.
When we hit a target during a wall ball, we are creating repetition on our accuracy, you are developing skills that you would not necessarily practice on your own outside of DRS, so maximize your training here and apply it out there !!


Keep up the good work and finish strong on the CrossFit Open 2017! last week!!!

Stay Strong,
DRS Strong
Coach Rosario

"Sometimes I channel my inner gymnast hahah NOT.. #basketballplayer"
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