Kenny Lipton

09/19/2022

06/15/2022

“This is hands down the best I’ve felt mentally and physically”⁣
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Question for YOU — which do you prefer?⁣
😓Being unhealthy, weak, and lethargic⁣
😃Being healthy, fit, and strong⁣
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Honestly, there is no “right” answer. It’s 100% up to you…⁣
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But, this is a message we got from one of our members, Brandon.⁣
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When Brandon came to Full Effort Coaching, his biggest motivator was to be leaner, healthier, and stronger.⁣
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He was frustrated with having to constantly battle his overwhelming fatigue and bothersome health issues.⁣
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So, when we customized his program, we started with 3 big things and he dropped 20lbs with ease:⁣
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👉🏼Provided him a complete health assessment to analyze where his health was at so we could customize an approach that was right for HIS BODY⁣
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👉🏼Started him on the “Restoration Blueprint” of our program that would restore his energy, libido, and gut health so he finally “felt better.”⁣
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👉🏼Plugged him into a customized, sustainable fitness routine that not only supported his health, but also gave him the results he was looking for.⁣
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We are beyond proud of you Brandon! We not only made you feel physically & mentally better, but also got you leaner and stronger.⁣
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Remember, for those reading this, sustainability is the key that unlocks the gate to your goals.⁣
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Love,⁣
Coach Sarah & Kenny ⁣
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P.S. If you’re ready to begin prioritizing your health just like Brandon did, we are only a DM away ⁣
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Let’s get heathier, stronger, and leaner together

06/15/2022

Key points for the leg extension so you don’t trash your knees:

✅ Ensure the seat pad is far/close enough so that your knee joint matches the pivot point of the machine.

✅ Slam your butt into seat by grabbing the handles & pulling yourself into the seat for the entire set.

✅ Keep knees facing forward entire time during your set.

✅ Don’t bounce out of the bottom position as your knees are very unstable in this position.

✅ Pause on top to effectively maximize Re**us Femoris involvement.

✅ Maintain a neutral spine

06/15/2022

The Cross-Cable Tricep Extension is one of our favorite exercises for the long-head of the triceps.

Here’s why:

✅ It allows you to optimally align the pull of force with your natural arm path.

✅ It can fit essentially anyone of any size

✅ It challenges the short & mid position of the triceps.

Here’s some tips:

✅ The closer you stand to the machine the more emphasis there’ll be on the mid-position.

✅ The further you stand away from the machine the more emphasis there’ll be on the short position.

✅ For heavier loads it’s ok to have a slight hip hinge (like Coach Kenny) to keep stability high.

06/15/2022

“Morning to my favorite coaches…I want to thank both of you for everything. I have learned so much from you & you taught me I can lift much more than I ever thought I could.”⁣
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This is a message we got from one of our #𝗙𝘂𝗹𝗹𝗘𝗳𝗳𝗼𝗿𝘁𝗖𝗿𝗲𝘄 members, Ed.⁣
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Ed, from the get-go, showed how incredibly hard of a worker he was; not just in the gym, but in life as a whole.⁣
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From finishing major house projects (𝘆𝗼𝘂 𝘀𝗵𝗼𝘂𝗹𝗱 𝘀𝗲𝗲 𝗵𝗶𝘀 𝘆𝗮𝗿𝗱—𝗶𝘁’𝘀 𝗯𝗲𝗮𝘂𝘁𝗶𝗳𝘂𝗹) to working long hours at a very active job to repping out heavy-ass iron, nothing seemed to be too much for him.⁣
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We couldn’t be more proud of Ed & we wanted to highlight his success because it carries a very important message behind it.⁣
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You see, what sabotages most people’s attempt to bettering their health is their belief that they simply don’t have time.⁣
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Ed, quite literally (𝗮𝗹𝗼𝗻𝗴 𝘄𝗶𝘁𝗵 𝘁𝗵𝗲 𝗲𝗻𝘁𝗶𝗿𝗲 𝗙𝘂𝗹𝗹 𝗘𝗳𝗳𝗼𝗿𝘁 𝗖𝗿𝗲𝘄), is a testament to why that belief is pure hogwash.⁣
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We took an approach to fitness that 𝗔𝗟𝗜𝗚𝗡𝗘𝗗 with his busy life.⁣
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❌We didn’t hit the gym 6-7 days per week⁣
❌We didn’t cut out entire food groups⁣
❌We didn’t abstain from eating out⁣
❌We didn’t let his fitness get in the way of his life.⁣
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Fitness should compliment your life; 𝗡𝗢𝗧 consume it.⁣
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That’s exactly the approach we took with Ed.⁣
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How we accomplished this was that we began with⁣:⁣
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1. Providing him a training split that put his recovery first (𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝟯-𝟰 𝗱𝗮𝘆𝘀 𝗽𝗲𝗿 𝘄𝗲𝗲𝗸)⁣
2. We focused on 𝗠𝗔𝗫𝗜𝗠𝗜𝗭𝗜𝗡𝗚 𝗥𝗘𝗣 𝗤𝗨𝗔𝗟𝗜𝗧𝗬 & 𝗢𝗣𝗧𝗜𝗠𝗔𝗟 𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘𝗦.⁣
3. Finally, we provided Ed with enough food to support his lifestyle (𝙀𝙙 𝙬𝙖𝙨 𝙘𝙤𝙣𝙨𝙪𝙢𝙞𝙣𝙜 𝙣𝙚𝙖𝙧𝙡𝙮 𝟱𝟬𝟬 𝙜𝙧𝙖𝙢𝙨 𝙤𝙛 𝙘𝙖𝙧𝙗𝙨 𝘿𝘼𝙄𝙇𝙔).⁣
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If you’re reading this, then understand that you can achieve success too.⁣
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Small steps often lead to the greatest victories.⁣
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And if you’re willing to give 𝗙𝗨𝗟𝗟 𝗘𝗙𝗙𝗢𝗥𝗧, then you too can become 𝗛𝗘𝗔𝗟𝗧𝗛𝗜𝗘𝗥, 𝗦𝗧𝗥𝗢𝗡𝗚𝗘𝗥, & 𝗟𝗘𝗔𝗡𝗘𝗥.⁣
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Love,⁣
Coaches Kenny & Sarah⁣
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P.S. If you needed to hear this or know a friend who does, then please share this & let’s get stronger together

06/15/2022

The Reverse Banded Hack Squat is one of our favorite quad-focused movements.

Here’s why 👇:

✅ The band evens out the strength curve giving your knees some relief

✅ You’re able to push more volume with more weight

✅ It provides greater stability so that you can entirely focus on creating tension in your quads.

Here are some tips 👇:

✅ Don’t forget to breath & create that intra-abdominal pressure for each rep.

✅ Add a pause on the bottom to make this movement even more difficult.

✅ If needed, adding a foam roller (like Coach Kenny) can provide a little more hip hinge, therefore giving you more glute involvement to take some pressure off of the knees.

05/25/2022

“Even if you don’t have an answer for me, you find the answer for me.”⁣
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Jacob is a father, husband, & willingly puts his life on the line nearly everyday to protect those who whom he’s never met all the way to those he loves the most.⁣
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That quote was given to us at 1:53 a.m. after Jacob got home from work.⁣
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Every Saturday, we would see his check-in hit our inbox no matter what transpired during his week.⁣
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And nearly every Saturday we would see his daughter pop-in to share a flex with him.⁣
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As someone who hopes to be a father one day, I cannot tell you how precious that was for me to see.⁣
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But what impacted us the hardest was the fact that Jacob was hitting the gym, following his macros, & hitting his cardio not only for an aesthetic purpose….⁣
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But rather, he was pouring his energy into everything we prescribed him so that he could ultimately become the best version of himself in all aspects of his life.⁣
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Jacob has always trusted the process day-in & day-out and was always eager to ask questions.⁣
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And when he asked a question we didn’t know, we would dig to find that answer for him.⁣
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And together, we all got stronger & better because of it.⁣
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Sometimes you have to open up wide to change your life.⁣
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Jacob did just that and was not afraid to push himself to new levels.⁣
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What we did with him was:⁣
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1. Provide him a completely customized training program & schedule that was right for HIS BODY & SCHEDULE⁣
2. We focused on prioritizing the quality of his reps, which led him to becoming stronger, healthier, & leaner.⁣
3. We created different training phases to ensure that his health was always prioritized.⁣
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We all have different jobs, responsibilities, schedules, & aspirations, all of which come with their own unique stressors.⁣
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To ignore those is buying yourself a one-way ticket to never progressing.⁣
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But most importantly, ignoring your uniqueness is closing off your potential from ever growing.⁣
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Jacob, we are beyond proud of you.⁣
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Love,⁣
Coach Kenny & Sarah⁣
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P.S. If this resonated with you or someone you may know, then please share this privately to them. We are here to help & make a difference.

01/04/2022

Gage started working with coaches .lipton and .fit with a goal to get strong and put on muscle.

He is a full-time aviation student who is on his way to graduating very soon.

Most students struggle with keeping a healthy balance between studying and remaining active, but fortunately Gage was able to balance both the gym and his studies.

Gage initially came to Kenny and Sarah about two years ago after being on low calories for some time.

With that said, the immediate focus was to gradually bring up his caloric intake, while monitoring his energy levels.

They focused on compound movements and on maximizing mechanical tension, which is the key driver to muscle growth.

Since Gage’s calories were fairly low, though, Kenny and Sarah were very careful to ensure that Gage’s body was recovering well.

Without proper recovery, especially with a low caloric intake, health can suffer, which can either lead to a stall in progress, or worse, regression.

As time went on, Gage’s metabolic health increased along with his strength.

After going through a successful reverse diet, Kenny and Sarah took Gage through a maintenance phase to ensure all health markers remained positive.

Once that was established, then they entered a cutting phase and are currently in the middle of it.

This is the leanest and strongest Gage has been and we cannot wait to see what 2022 will bring him.

The idea that one can either “cut” or “bulk” misses a vital point that your body may not be ready for either of those.

More often than not, a maintenance phase is necessary because we want to make sure that one’s body can actually handle the stress that comes with either type of phase.

Your health needs to be at a point where such phases are not just possible, but will be effective.

12/28/2021

Pre-Workout is a convenient concoction of multiple ingredients that are aimed to enhance your performance in the gym.⁣
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CAFFEINE⁣
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Its purpose is to rid you of drowsiness/fatigue & replace it with high energy through the hijacking of Adenosine receptors (Adenosine causes the slow, sleepiness feeling). Caffeine speeds up nervous activity causing the release of adrenaline, which in turn has been shown to increase athletic performance.⁣
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BETA-ALANINE⁣
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Its purpose is to reduce fatigue during intense exercise through the increase of carnosine, which buffers your muscles’ pH levels controlling lactic acid buildup. More carnosine➡️less lactic acid➡️more reps.⁣
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L-CITRULLINE⁣
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You’ve probably heard of the Pump, which is what this ingredient is aimed to enhance through nitric oxide production. L-Citrulline is converted into L-Arginine, which in turn is a building block of Nitric Oxide.⁣
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L-THEANINE⁣
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Its purpose is to promote relaxation & improve attention & focus, especially when paired with caffeine. Additionally, it can enhance performance through improving blood flow & reducing fatigue. Its benefits, though, go well beyond the gym. For those that experience anxiety, L-Theanine can decrease symptoms. Approximately between 200-250 mg creates this anxiolytic effect.⁣
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CREATINE⁣
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Present in almost all cells, creatine acts as a natural energy reserve, especially for your muscles.⁣
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When a muscle demands energy to perform an action, creatine acts an accelerator to ATP production, or cellular energy, therefore producing “gas” for the body to use.⁣
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The only issue, though, is that natural creatine stores are relatively small & are short-lived. Once creatine is depleted, then your body turns to glucose or fatty acids to continue ATP production.⁣
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This is where supplementation of creatine comes in handy. Instead of your body solely relying on most of its creatine to be created from your liver, supplementing allows the vast majority to instead become located heavily within your muscle cells.⁣
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IS PRE WORTH IT?⁣
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Personally, we enjoy taking it & any extra edge we can have we’ll take.

12/25/2021

Caitlin started working with coaches .lipton and .fit with a goal to put on muscle and get strong AF.

She is a full-time medical studies student and is a great example of what it means to give full dedication and consistency both in and out of the gym.

Caitlin had done very well prior to reaching out to Full Effort learning about tracking macros and having a killer instinct from powerlifting, but ultimately felt like she could do more.

Coaches Kenny and Sarah gradually pushed Caitlin's calories up in order to take advantage of her energy in the gym. They took advantage of her strength and pushed Caitlin out of her comfort zone.

Her strength climbed and so did her muscularity.

A healthy body is a responsive body, therefore health is always at the forefront of coaches' Kenny and Sarah's mind when it comes to their clients.

The idea of "eat less; exercise more" isn't always the best advice and because of that individual health must be considered.

Your effort must be applied strategically, otherwise you may just be spinning within a hamster wheel.

If you're ready to find your victory, then apply today and let's get started.

12/18/2021

Fish Oil contains two essential nutrients that are otherwise very difficult to obtain through diet alone:

EPA & DHA (Omega-3 Fatty Acids).

The benefits are:

* Accelerates MPS.
* Optimizes fat loss.
* Improves mood, cognition, and brain health.
* Reduces the chance of heart disease, strokes, and type-2 diabetes.
* Keeps Omega-6 Fatty Acids at bay, thus reducing unwanted & unnecessary systemic inflammation.

Unfortunately, it has been shown that the average person only takes in one tenth of the required clinical dosage needed to provide these benefits.

The clinical dosage being between 1.8-6 grams.

WHEN TO BEST TAKE IT?

It can be taken throughout the day preferably an hour or so after a workout with a meal to improve absorption.

WHAT FOODS NATURALLY CONTAIN HIGH EPA & DHA?

Fatty fish (Salmon, anchovies, herring, mackerel, and sardines), grass-fed meat, & free-range eggs.

WHAT ABOUT VEGGIES?

Vegetable oils are good to have, but actually don’t contain EPA and DHA. Instead, they contain a fatty acid called ALA, which is then converted into EPA and DHA.

The problem with ALA, however, is the conversion process is not very good so you would have to eat copious amounts of ALA to supply your body with enough EPA and DHA.

BOTTOM LINE:

Probably should start supplementing Fish Oil.