Suitcase Stickers

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Asymmetrical Sexiness

A lot of people tend to weight train symmetrically.  And this is definitely not wrong.  Trust me, I love me some deadlifts.  I also have no problems with (WELL EXECUTED) squats and bench presses.  In fact, I kind of love barbells in general (that’s why we have a barbell club*).  But if we’re seeking optimal results, we want to make sure we’re including exercises where we are loading one side of the body at a time.*we don’t really have a barbell club.  But we do have a flag.Flags are super cool.Doing things with one arm or one leg at a time is a great way to spice it up and challenge your body in a different way.  Particularly your core musculature.  Although many folks still train their abs using antiquated methods (seriously, STOP DOING SIT-UPS, they’re hurting you), it’s important to appreciate that the primary function of the core musculature is to RESIST movement, not create it.Want an awesome ab exercise?  Do a one-arm dumbbell bench press and try to prevent your body from doing funny things on the bench.  I promise you will feel your abs working in a different (as well as safer and arguably more beneficial) way.Or how about the humble but mighty split squat?  Because your legs are asymmetrical, you’ll have to be diligent to keep your torso upright and avoid twisting.  Once you’ve got that hammered down, trying holding one dumbbell.  Ooooooh… now we’re REALLY having fun.  Perhaps one of my favorite core and conditioning exercise is something called a suitcase carry.  It works like this: grab a heavy ass dumbbell or kettlebell.  Now go for a walk, but stay upright and maintain excellent posture.  Fun, right?!  In addition to training your core, these bad boys will do great things for your grip strength, and performed for long sets, they can be an effective part of a conditioning or fat loss regime.  So simple.  So effective.  So hateful.  You’re welcome.By challenging your core to maintain a neutral alignment while loading the body asymmetrically, you also do really good things to keep your back healthy.   Everybody loves a properly functioning quadratus lumborum!!  (You TOTALLY have a quadratus lumborum.  In fact you have two.)So if you’re bored as shit with doing everything symmetrically, try doing things with one arm or one leg at a time, as well as loading the body asymmetrically.  Not only will this spice up your life, but it’ll help keep your core strong and your back healthy.  BOOM.

Oh Grandma…you’re such a player.

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3 Strategies for Epic Health and Hotness Victory

And here we are again.   Another calendar year has finished…and another holiday season full of cookies, booze, and cheer has passed.  If you’re like most, you may have seen your health and hotness slip up a little bit.  No prob!  The best time to plant a tree was two years ago.  The second best time is today.  Let’s get crackin’!…what’s that, gentle reader?  You’re not sure where to begin?  Never fear.  Here are some strategies to kick some major fitness ass in 2012.1)    Write It Down! – Seriously.  Write it down.  It’s no coincidence that virtually every major goal setting book expounds on the importance of writing your goals down.  Now I’m not gonna get all metaphysical on you, but trust me, it’s not enough just to “think it” or even to “know it.”  If it matters, WRITE IT DOWN.  I think most folks would benefit from taking some time and writing down some specific goals for ALL realms of their life.  How much money are you going to make?  What places will you visit on vacation?  What hot guys or gals are you going to make out with?  WRITE IT DOWN.  (Just hide that shit if it’s incriminating.  “Grandma!!  What the F#$K are you doing reading my journal?!?  And what are you messaging to (hot chick) on Facebook?!  Oh… sweet… that IS a good line.  High five Grandma!”)

Tips for Staying Hot Over the Holidays

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5 Tips for Staying Hot Over the Holidays

Well, it’s that time of year again.  The holidays are upon us, and even for the most disciplined among us, the endless cavalcade of events and parties presents a challenge to our fitness goals.  Although you may be tempted to toss your hands in the air and give up, take heart!  With just a few simple tips you can prevent the holiday weight gain experienced by so many.  

Tofu. I thought that was like touche. I didn't know it was a food.

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MFF Loves Vegans

Ladies and gentlemen, it’s time for some MFF lovin’ for our non-meat eaters!  Meet Danielle Azoulay, certified fitness ninja bad-ass.  Danielle is currently enrolled in her second round of our “Snatched in 6 Weeks” Total Body Makeover program, and as usual, she’s nailing the shit out of it.  As a vegan, Danielle has really learned how to make a physique-friendly, higher protein diet work for her!  She’s gotten it down to such a science, I asked if she’d be willing to share the love with our vegan readers.  And of course… ninjas love to help people out!!  Take it away Danielle!

Stephanie Keller Before and After

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Stephanie Keller Is A For Realz Ninja

And now for another tale of glory.  Ladies and gentlemen, meet Stephanie Keller.  Her bad assery is a thing of legend in MFF, and she is the prototype of the ideal ninja – hard working, passionate, focused on technique, unfailingly good attitude, basically a gem to be around every second.  When we post testimonials, we post nice things our clients say about us, cuz… er… that’s kind of what a testimonial is.  But let me tell you this.  WE LOVE OUR CLIENTS.   Big time.