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#straightshotradio#straightshottraining#fitness#podcast#functionalfitness#podcasting#functionaltraining#strength#conditioning#stability#mobility#coach#motivation#prehab#workout#trainer#inspiration#health#strongman#storytelling#weightlifting#crossfit#personaltrainer#athlete#training#podcaster#powerlifting

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If you have problems arching your back too much on overhead presses, or if you just want to build a stronger press, work some Z Presses into your routine. Start light, these are definitely harder than standing and other seated versions. Using it as a pin press like this version here is great to help you build some speed and power out of the bottom of your press.

#zpress #press #straightshottraining #shoulderworkout #workout #fitness #functionalfitness #functionaltraining #straightshotradio #straightshotstrongman #strongman #strong #stronger #lift #lifting #strength #conditioning #mobility #stability #prehab #performance #workoutplan #workoutprogram #freeworkout #frederickmd #frederick #athlete #coach #trainer #personaltrainer


4

I often get asked what equipment someone needs to get started on the Straight Shot program. While it's programmed to be performed with barbells, dumbbells and other equipment that you would find in most gyms we have lots of people in the program who train at home with much less. This is the setup used by two of our athletes that have been doing the program for over a year-and-a-half with great results. Each week during our live chats I can give our athletes substitute movements if they need it based on what they have. If you're looking to start training with us at home I'd suggest the following to start with:
- 3 Pairs of dumbbells, light (for warm ups), medium (for overhead movements), and heavy (for lower body movements).
- A doorway pullup bar
- 2 large resistance band loops (1 lighter, one medium/heavy) and 1 medium resistance band mini loop
- Foam roller and a lacrosse ball

From there you can slowly build up your home setup based on your budget and space. Listen to ep. 47 "Building Your Own Home Gym" on the Straight Shot Radio podcast on Spotify and Apple Podcasts to learn more!

#straightshottraining #straightshotradio #podcast #podcasting #podcaster #fitness #health #gym #homegym #garagegym #diy #dumbbells #gymgear #workoutgear #wod #circuit #hiit #strength #conditioning #mobility #stability #prehab #functionaltraining #functionalfitness #fitfam #fitspo #coach #trainer #athlete


1

Setting goals is essential to making sure you aren't spinning your wheels in your training. This time of year is a popular time for goal setting (although there's never a bad time to set a goal), but many people set themselves up for failure by setting unrealistic goals and not having a plan of attack to achieve them. I did a Straight Shot Radio podcast a year ago all about how to set better goals and achieve them. It's "Ep.29: Setting S.M.A.R.T. Goals" and is available on Apple Podcasts/iTunes, Spotify, GooglePlay, and anywhere else you get your podcasts!
#podcast #podcasting #podcaster #fitness #health #diet #weightloss #fatloss #resolution #resolution2019 #straightshottraining #functionalfitness #functionaltraining #straightshotradio #strength #conditioning #mobility #stability #prehab #workout #trainer #coach #athlete #squat #pr #goals #grind #getfit


3

Great to get a lift in with chef extraordinaire @jakecline322 today. A couple of weeks ago we sat down and figured out Jake's calories and macros using the Straight Shot nutrition protocol and helped him figure out how to plan his meals around his busy schedule.
We're going to have Jake on the Straight Shot Radio podcast soon to talk about cooking tips to help you enjoy your meals while managing your calories. What's a cooking question you'd like to have Jake answer?

#mustachegang #leagueofextraordinarygentlemen #chef #cooking #frederickmd #straightshottraining #functionalfitness #functionaltraining #mealprep #mealprepping #iifym #podcast #straightshotradio #podcasting #podcaster #fitness #health #diet #weightloss #fatloss #bulking #deadlift #lift #backday #tattoos


0

Happy Thanksgiving, everybody! I am so grateful to have the greatest job ever getting to coach people both in person and online. Thank you to everyone who's given me the opportunity to work with them!

#thanksgiving #thankful #givethanks #straightshottraining #straightshotradio #strength #conditioning #mobility #stability #prehab #functionalfitness #functionaltraining #motivation #inspiration #speed #power #endurance #hypertrophy #athlete #coach #trainer #personaltrainer #training #conditioning #workout


1

Here's your official "diet and workout pass" from two personal trainers so you can chill out, enjoy your time with your family, and eat some delicious food this Thursday. @rebeccareifsnider and I give you a fresh take from two fitness professionals as we don't mind you going off your diet and workout plan for a day or two, provided it's not carried on for the next 6 weeks into the new year. We have tons of thoughts, tips, ideas, and strategies for you in this episode from this time last year. Hey, who doesn't love leftovers, right??? You can find the Straight Shot Radio podcast wherever you get your podcasts including iTunes, Spotify, Googleplay, and Stitcher!

#thanksgiving #givethanks #straightshottraining #straightshotradio #podcast #podcasting #podcaster #fitness #health #diet #weightloss #fatloss #flexibledieting #iifym #macros #nutrition #functionaltraining #functionalfitness #strength #conditioning #mobility #stability #prehab #itunes #spotify


2

This is the 2nd installment of the 2 part episode we did chronicling our first experience training for and competing in a strongman competition. In the first episode, Rebecca Brandon and I discussed our training along with our coach Andrew and gave you a brief overview of the events at the Strongman competition. In this episode, we get into the specifics of how we each did with the events and reflect on the entire competition experience. Plus we’ll give you some tips on how to enjoy your first competition as a strongman or strongwoman.

You can find the Straight Shot Radio podcast on iTunes, Spotify, GooglePlay, Stitcher, and wherever else you get your podcasts!

#straightshottraining #strongman #strongmantraining #straightshotstrongman #strength #conditioning #mobility #stability #prehab #workout #trainer #coach #athlete #strongwoman #podcast #podcasting #podcaster #gym #gymtime #getfit #speed #power #getstrong #straightshotradio #itunes #spotify #stitcher #googleplay


3

Show a picture of a baby squatting and you'll hear two answers from most coaches:
1. "This is a beautiful, natural squat that we all should have. If we didn't sit so much and have so many movement restrictions, we'd never stop squatting like babies do." OR 2. "Babies have jello for joints, that's why they can squat like this. It's absurd to think adults should still be able to squat this low. Parallel or somewhere around there is a fine squat." I find myself somewhere in the middle. When I see my son squat it makes me want to see how well I can get each of my athletes to squat. Sure, some people may be able to sit full depth with toes forward and a flat back, while others may have to have a wider stance and not sit quite as low. Either way, no one should use being an adult as an excuse not to strive for a perfect squat. Nor should we deem a child's squat to be the most effective squatting pattern for all adults regardless of fitness level, biomechanics, past injuries, and current goals. Each person needs to eternally seek to improve their own squat pattern to become the best squatter they can be.

Want to work together on seeing how great we can make that squat? We squat multiple times a week and do mobility and prehab movements daily to help you move well and feel great. Sign up for a subscription to Straight Shot over at our website for less than you'd pay for a pack of diapers!

#squat #squatgoals #atg #straightshottraining #functionalfitness #functionaltraining #straightshotradio #straightshotstrongman #legday #inspiration #motivation #coach #trainer #athlete #conditioning #strength #power #speed #prehab #movement #gym #mobility #stability #dadswholift #momswholift #crossfitkids


5

Back in the late summer, my friend and Strongman competitor, Andrew Presnell, got myself and some other trainers thinking about doing a Strongman competition. With the help of our other strongman friend John Taylor, Rebecca Reifsnider, Brandon Littleton, and I signed up for our first Strongman competition. In this 2-part episode, we sat down in the gym office for a rare break between clients and talked about our experience with training for and competing in a sport that challenged us both mentally and physically as beginners in a new discipline. In part 1, we take you from the time we switched from following my Straight Shot programming to Andrew’s coaching, all the way up to our final moments before the first event started.

You can get the Straight Shot Radio podcast on iTunes, Spotify, GooglePlay and wherever else you get your podcasts!

#podcast #podcasting #podcaster #fitness #health #strongmantraining #strongman #thegym #ruralrumble #ruralrumble3 #straightshottraining #straightshotstrongman #straightshotradio #functionaltraining #functionalfitness #strong #stronger #lift #lifting #weightlifting #powerlifting #strength #conditioning #mobility #stability #prehab


1

Eyes forward, feet grounded, chest and elbows up, hit full depth. Whether its hitting the points of performance on a front squat or any other movement in the gym, you need to own each position of each exercise. If you feel like you suck at a certain range or certain movement, avoiding it isn't going to magically fix it. You have to learn how to create proper tension throughout full ranges in order for you to become a proficient mover. Proficient movers own each rep they perform and are less likely to get injured than their less focused counterparts.

#focus #functionaltraining #functionalfitness #straightshotradio #straightshottraining #strength #conditioning #mobility #stability #prehab #workout #fitness #gym #gymtime #getfit #fitspo #inspiration #motivation #frontsquat #movement #trainer #athlete #coach #fit #girlswholift #womenwholift #fitmom #momswholift


4

T-SHIRTS ARE HERE!

Rock a brand new Straight Shot Training shirt next time you're crushing PRs, or while you're putting that functional fitness to use outside of the gym! These shirts are so comfortable you'll probably want to keep repping your training program while you're sleeping too.
The unique tri-fabric combination creates a fitted look, and extreme durability allows this t-shirt to withstand repeated washings.
Head over to our website and click on STORE in the menu at the top right.
Be sure to post a picture and tag us in it when you roll into the gym in your new getup!

#straightshottraining #fitness #functionalfitness #functionaltraining #straightshotradio #kettlebells #strength #conditioning #mobility #stability #prehab #performance #power #lift #lifting #weightlifting #powerlifting #strongman #barbell #backsquat #squat #gymgear #gymclothes #gymrat #getfit #fitspo #coach #trainer #athlete


6

Rather than waste time responding to the moronic recent news piece about people over 50 not doing certain lifts, I'll just share this picture of 78 year old former orthopedic surgeon, Jimmy, deadlifting in our session earlier today. His wife of 50 years did the same in her session after, and every single one of my clients over 50 deadlifts, overhead presses and pulls, and does various other weighted movements with good form and appropriate weights for their levels and goals.

#masters #over50 #lifts #news #functionaltraining #functionalfitness #straightshotradio #straightshottraining #strongman #power #endurance #hypertrophy #strength #conditioning #mobility #stability #prehab #workout #deadlift #ortho #physicaltherapist #therapy #gym #gymtime #getfit #fitspo #inspiration #motivation


2

On many active recovery days we have our athletes practice a sport or skill for at least 30min (or do the programmed aerobic work if they choose). Sports express combinations of movement patterns that you just can't get in the gym. It also allows your body to freely and spontaneously respond to external factors like the sport's particular equipment and other players (when you're not doing drills by yourself like me here.). If I'm trying to create a system to make athletes of all fitness levels the most well rounded, best movers who are impervious to injury, why wouldn't I want something so natural like reactive movement in my program? It can be any active sport, and you don't even need to be good at it! Just set the bars and bells down once a week, have fun, and get your body moving in some different patterns.
#sport #coach #trainer #functionalfitness #functionaltraining #straightshotradio #straightshottraining #strength #conditioning #mobility #stability #prehab #movement #gym #gymtime #getfit #fitspo #speed #power #agility #quickness #drills #practice #sports #play #workhard #havefun


2

Bruce and Nikki listened to episode 47 of the Straight Shot Radio podcast and learned all they needed to put together their own home gym! Looks awesome!

Straight Shot Radio is available on iTunes, Spotify, GooglePlay, Stitcher, and wherever else you get your podcasts.

#straightshottraining #fitness #functionalfitness #functionaltraining #straightshotradio #podcast #podcasting #podcaster #homegym #garagegym #parkinthestreet #roguefitness #rogue #barbell #weightlifting #powerlifting #strongman #crossfit #bodybuilding #strength #conditioning #mobility #stability #prehab #homeworkout #workoutplan


6

Thanks to you, Straight Shot Training has made it into the top 5 in the Best Personal Trainer category in the Frederick New Post's "Best of the Best" contest! Now I need your help again as this round of voting ends tomorrow (Friday the 14th). Head over to the link in our bio to vote for me/Straight Shot (the page takes a second to load). Thank you all so much for getting me this far and thank you for voting in this round!

#personaltrainer #coach #frederickmd #frederick #fredericknewspost #bestofthebest #contest #athlete #functionaltraining #functionalfitness #straightshotradio #straightshottraining #strongman #power #endurance #strength #mobility #stability #prehab #workout #fitness #trainer #weightlifting #powerlifting #stronger #strong


3

I NEED YOUR HELP AGAIN!
Thank you all so much for voting for me in the first round of the Best of the Best contest. Thanks to you I made it into the second round of voting in the FNP Top 5 Personal Trainers in Frederick! The link is in my bio if you have a second to vote for me. It may take a second for the ballot to load. Please pass the link along to your friends and family if you get a chance to! Word of mouth is a gigantic part of my living and the exposure from this is extremely helpful to me. Thank you again!

#personaltrainer #coach #frederickmd #frederick #fredericknewspost #bestofthebestfrederick #bestofthebest #fitness #functionalfitness #functionaltraining #straightshotradio #straightshottraining


2

In my last post, I talked about functional fitness being more than just lifting heavy weights. But almost just as often as I see people lean that way, I also see the opposite; where functional fitness is reduced to bosu ball tricks, light band exercises, and pointless kettlebell flows. Heavy barbell work is a staple in proper strength development, which is why Straight Shot looks different than many people's idea of functional fitness. We want our athletes to be strong, since being strong makes you better at just about everything. It's all about finding that sweet spot between all of the various elements of fitness.
That's why we brand ourselves as a "Balanced Functional Fitness" program.

#pushpress #barbell #strength #conditioning #mobility #stability #prehab #workout #strong #functionaltraining #functionalfitness #straightshotradio #straightshottraining #strongman #power #endurance #fitness #gymtime #getfit #fitspo #coach #trainer #athlete


1

Want to know how to breathe correctly under loads? Check out episode 45 of the Straight Shot Radio podcast on iTunes, Spotify, and GooglePlay to learn why I'm hissing like a snake on the way up on these front squats.
#podcasting #podcaster #fitness #podcast #straightshottraining #straightshotradio #strength #conditioning #mobility #stability #prehab #workout #trainer #coach #athlete #frontsquat #squat #glutes #quads #legday #barbell #weightlifting #powerlifting #strongman #crossfit


3

Zach Divelbliss was in a car accident several years ago that left him in a coma for 6 weeks. When he came out of it, doctors told his family that he may never walk or talk again. Today Zach trains twice a week with Straight Shot coach @rebeccareifsnider where he does squats, deadlifts, ladder drills, hurdles, and a whole lot more than walking and talking again. Zach’s recovery hasn’t been easy, and his injuries have affected him greatly both physically and mentally. He still has a long way to go before he can get back to his passion of welding, but with his never-quit attitude, his positive outlook on his triumphs and setbacks, and his ability to laugh through it all, Zach makes progress in and out of the gym every day.
You can get the Straight Shot Radio podcast on any of your favorite podcast platforms including iTunes, Spotify, and Google Play!

#podcast #podcasting #podcaster #fitness #health #storytelling #functionaltraining #motivation #inspiration #recovery #rebab #inspiring #comeback #hardwork #hardworkpaysoff #neverquit #dontquit #frederick #frederickmd #straightshottraining #straightshotradio #strength #conditioning #mobility #stability #prehab


1

It’s part 2 of our question and answer show! We start off with how to properly breathe during different types of training and how it could be the secret to unlocking your strength. You'll also hear why doing cardio before weights isn't the best sequence and how to deal with loose skin after losing weight.
You can get the Straight Shot Radio podcast on iTunes, Spotify, GooglePlay, and wherever else you get your podcasts!

#podcast #podcasting #podcaster #fitness #health #diet #weightloss #fatloss #breathing #running #cardio #functionaltraining #functionalfitness #straightshotradio #straightshottraining #strength #conditioning #mobility #stability #prehab #workout #trainer #coach #personaltrainer


0

Happy 1 Year to Straight Shot Radio! This podcast began as a spinoff of a weekly live facebook Q&A I used to do, so it’s only fitting that we do a Q&A show to mark 1 year of episodes. I had so many great questions come in from the great folks in my Kettlebells and Ultimate Conditioning classes at the Frederick Y that I had to split this episode into 2 parts. In this episode,  I cover why sleep is important in losing weight, whether or not a FitBit is a reliable fitness tracking gadget, and finish with getting into the basics of hydration.
You can listen to the Straight Shot Radio podcast on iTunes, Spotify, GooglePlay, Stitcher, and wherever else you get your podcasts!

#podcasting #podcaster #fitness #podcast #straightshottraining #straightshotradio #sleep #weightloss #fatloss #fitbit #fitnesstracking #hydration #science #mythbusting #coach #trainer #athlete #functionaltraining #functionalfitness #funny #strength #conditioning #mobility #stability #prehab #workout


0

I'm humbled and grateful to be nominated for Best Personal Trainer alongside an awesome group of Frederick trainers and coaches!
If you'd like to vote for me/Straight Shot, you can follow the link in the bio to do so.
Thanks in advance, I appreciate your help!

#personaltraining
#straightshottraining #fitness #functionalfitness #functionaltraining #personaltrainer #coach #trainer #athlete #fit #fitfam #fitspo #straightshotradio #stability #prehab #mobility #strength #conditioning #frederickmd #frederick #fredericknewspost #bestofthebest #contest


4

This is a short story about one of the most hilarious and random, yet heartwarming and rewarding experiences I’ve ever had as a coach. It's the tale of an elderly Air Force veteran who badly wanted to get back up in the air in his homemade airplane, and how he hired me to help him train for his flight.

You can get Straight Shot Radio wherever you get your podcasts, including iTunes, GooglePlay, Stitcher, and Spotify! Be sure to subscribe and give us a review!

#podcast #podcasting #podcaster #fitness #health #storytelling #functionaltraining #motivation #functionalfitness #straightshottraining #straightshotradio #storytelling #flying #spotify #itunes #stitcher #googleplay #frederick #frederickmd


1

The final chapter in our three part series on the three main macronutrients: protein, fat, and carbohydrates. Along with frosted tips, fanny packs, neon, and high waisted pants, the low carb craze of the 90’s is back. But why are people ditching carbs again? What makes this macronutrient worse than the others?
And on the other side of the aisle, we’ve got the The Academy of Nutrition and Dietetics that still advocates ALL people eat a diet high in carbohydrates, regardless of activity level. Should we really be eating THIS many carbs?

In this episode we give you the rundown of exactly what carbs are, what they do, where they fit in your diet, why different people need different amounts, and how to figure out how much is right for you.
You can find the Straight Shot Radio podcast wherever you get your podcasts including iTunes, Spotify, and GooglePlay!

#carbs #macros #keto #lowfat #iifym #paleo #vegan #atkins #straightshotradio #straightshottraining #fatloss #bulking #flexibledieting #health #crossfit #bodybuilding #strongman #weightlifting #powerlifting #functionalfitness #functionaltraining #podcast #podcasting #podcaster


2

This is Part TWO in our three part series on the 3 main macronutrients: protein, fat, and carbohydrates. Fat seems to ride this rollercoaster of heroism and villainy every other decade. Sometimes it’s is the worst thing you can put into your body and is guaranteed to clog your arteries, and next thing you know it, dietary fat is our best friend and people can’t get enough of it.
In this episode we give you the rundown of exactly what fat is, what it does, where it fits in your diet, why different people need different amounts, and how to figure out how much is right for you. Plus...plenty of fat myth busting and a whole lot of science from coach @rebeccareifsnider

You can find the Straight Shot Radio podcast wherever you get your podcasts including iTunes, Spotify, and GooglePlay, or just visit our website for links!

#fat #diet #keto #paleo #vegan #straightshotradio #straightshottraining #fatloss #bulking #iifym #macros #nutrition #flexibledieting #health #crossfit #bodybuilding #strongman #weightlifting #powerlifting #functionalfitness #functionaltraining #science #knowledge #podcast #podcasting


2

Beautiful day for a run with coach @rebeccareifsnider and our friend and Straight Shot Radio podcast guest @jtaylor8181.
Don't neglect that aerobic system in your training, kids!
#run #runner #running #straightshotradio #straightshottraining #strongman #functionalfitness #functionaltraining #motivation #inspiration #getoutside #frederickmd #coach #trainer #athlete #fit #workout #fitness #gym


6

Part one in a three part series on the 3 main macronutrients: protein, fat, and carbohydrates. Since protein is too often OVERemphasized or UNDERemphasized in the fitness industry, we wanted to start there. In this episode we give you the rundown of exactly what protein is, what it does, where it fits in your diet, why different people need different amounts, and how to figure out how much is right for you. Plus plenty of protein myth busting!

The Straight Shot Radio podcast is available on iTunes, Spotify, Stitcher, and wherever else you get your podcasts!

#iifym #macros #nutrition #flexibledieting #straightshottraining #functionalfitness #functionaltraining #straightshotradio #podcast #podcasting #podcaster #fitness #health #diet #bulking #fatloss #bodubuilding #crossfit #weightlifting #powerlifting #strongman #meat #vegan #paleo #keto


2

Holy cow...there's as much info packed into this podcast episode as there are pictures I crammed into this graphic.
For this month’s Q&A episode, we’re talking vegetarian sources of protein, how much and what time to take a creatine supplement (lolz), losing weight without a gym, recovering and staying competitive as an aging athlete, and the difference between beer and kale. Yes, there is a slight difference, so make sure you pay attention!

You can get the Straight Shot Radio podcast in iTunes, Spotify, GooglePlay, Stitcher, and more!

#podcast #podcasting #functionalfitness #functionaltraining #creatine #lebron #athlete #masters #vegan #protein #macros #weightloss #beer #kale #healthyliving #healthy #straightshotradio #straightshottraining #fatloss #supplements #fitness #gym #workout #coach #trainer


0

As many of you celebrated the Irish culture this past weekend with the festivities of St. Patrick’s Day, I wanted to jump on board and get into the sport and fitness culture of Ireland by interviewing my fellow trainer at the Y and Strength and Conditioning Specialist, Kevin Barry (@kevin_barry93). Kevin came to the US from Ireland to study exercise science and shares his story with us in this episode. We also get into how training athletes and personal training clients is different in the US than Ireland, and what our fitness and health cultures can learn from each other.
You can check out the Straight Shot Radio podcast on iTunes, Spotify, GooglePlay, Stitcher, and more!

#podcast #podcasting #straightshottraining #straightshotradio #podcaster #coach #trainer #fitness #strength #conditioning #functionalfitness #functionaltraining #soccer #football #futbol #ireland #irish #cscs #nsca #strengthandconditioning #speed #agility #quickness #power #gym #gymtime #getfit #strong #fast #athlete


1

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