Stephen Strosser

Stephen Strosser Looking to help people reach their fitness related goals.

David was one of my first clients, so seeing his progress really hit me. David’s progress is the result of a commitment ...
01/17/2023

David was one of my first clients, so seeing his progress really hit me. David’s progress is the result of a commitment to long-term change.

DISCLAIMERS:
-David did NOT lose weight at a rapid rate (more than 5 pounds in a week)

-David did NOT eliminate any foods from his diet

-David did NOT rapidly increase his training volume

-David did NOT progress linearly at all times (there were setbacks)

-David did NOT always feel like exercising

-David did NOT go “cold turkey” on any aspect of fitness and nutrition (all changes were small and occurred over time)

——>David DID start slow, and progress his training volume over time (less sets at first, more sets as he progressed)

——>David DID develop healthy nutritional habits, such as prioritizing veggies, fruits, lean meats, and water

——>David DID have setbacks, but he always persevered

——>David DID commit to making time to exercise

——>David DID eat nutrient dense foods the majority of the time

Although it wasn’t right away —David DID enjoy the process of his transformation

Habit transformation is tough— VERY tough! But if you manage to build healthy habits, it will become a journey that you actually enjoy 💪🏻

Share this post to spread positive motivation

We all know the new year often sparks new health and nutrition goals - and is a great time to reevaluate your habits. Ke...
01/07/2023

We all know the new year often sparks new health and nutrition goals - and is a great time to reevaluate your habits. Keep in mind that the best approach, especially when just starting out, is to keep it simple! 🍽️ New recipes can be fun to try on occasion but stick with the basics to ensure your healthy meal routine can become a consistent habit. This triple threat combo bowl - protein, whole grains and veggies - is easy to swap out with your foods and flavors of choice. Consistent > complicated. We’re in this for the long haul! 💪🏼

This meal is tofu with Moroccan-style spices, quinoa and lots of mixed veggies like eggplant, zucchini, peppers and onions. 🍲

I can’t wait to start in-person training sessions at 24 fitness. More to follow soon 😁 Shoutout to the best marketing ex...
11/16/2022

I can’t wait to start in-person training sessions at 24 fitness. More to follow soon 😁

Shoutout to the best marketing expert and girlfriend in the world for help with my flyer 😘

Switch up your breakfast routine with a rich, creamy, and flavor-packed tofu scramble. ☀️🌱 Top with avocado, tomato, jal...
11/15/2022

Switch up your breakfast routine with a rich, creamy, and flavor-packed tofu scramble. ☀️🌱 Top with avocado, tomato, jalapeños and sriracha for a spicy kick or try it as a breakfast burrito with black beans, potatoes and your favorite veggies of choice. The options are endless and you’ll start your day on the right foot with a nutritious and filling meal!

Cauliflower fried rice with turkey and edamame, topped with sriracha. 😋
10/16/2022

Cauliflower fried rice with turkey and edamame, topped with sriracha. 😋

Pizza night goals 🍕🤤 made with almond flour & flaxseed crust for an extra boost of protein and healthy fats and loaded w...
10/13/2022

Pizza night goals 🍕🤤 made with almond flour & flaxseed crust for an extra boost of protein and healthy fats and loaded with veggies. 🌱

Always ask yourself, “why am I doing this exercise?” There’s a boatload of “sexy” exercises out there that are becoming ...
10/12/2022

Always ask yourself, “why am I doing this exercise?”

There’s a boatload of “sexy” exercises out there that are becoming more and more popular. It’s important to question why you’re doing a certain exercise or using a specific technique. This is a great way to learn and consider better alternatives that may enhance your training plan.

For the record, I don’t use either of the exercises shown in this post 🤪 If your primary goals are focused on building strength and/or muscle, I do NOT recommend adding the exercises shown in this post to your routine anytime soon.

Reframe exercise as self care! I understand you won’t randomly wake up and love exercise like your favorite show (Game o...
10/11/2022

Reframe exercise as self care! I understand you won’t randomly wake up and love exercise like your favorite show (Game of Thrones) lol. But you can get used to it, especially with the right mindset!

Think about exercise as a privilege! Exercise is something you GET TO DO not something YOU HAVE TO DO. Clearly, it won’t always be easy. When it gets tough, think long term- think about how great you’ll feel after you finish your workout. You’ll almost always be in a better mood 😁💪🏻

Hot take! You can round your upper back! Spinal flexion (rounding the spine forward) is one of the functions of the core...
10/10/2022

Hot take! You can round your upper back! Spinal flexion (rounding the spine forward) is one of the functions of the core, and it’s a very natural movement. For example, when you go to pick up your phone from the floor, you use spinal flexion to pick it up.

I intentionally round my upper back during rollouts (the exercise I’m doing in this picture). This helps prevent my lower back from caving in, because as I’m rolling out my spine slowly goes from rounded to neutral. If I started at neutral, my lower back would be much more likely to cave in as I rolled further out (it would go from neutral to caved in instead of rounded to neutral).

Disclaimer:
Although spinal flexion is a natural human movement, it should be avoided when the goal is to lift something heavy off of the ground (aka deadlifts). Alternatively, you’ll want to focus on hinging at the hips and maintaining a neutral spine. This is the most mechanically efficient way to lift heavy weight.

How you finish is just as important as how you start! Unfortunately, it’s pretty common to make errors at the end of a d...
10/05/2022

How you finish is just as important as how you start! Unfortunately, it’s pretty common to make errors at the end of a deadlift 😖

In particular, I think hyperextending is the most common mistake. Hyper extension can cause significant issues, especially for the low back.

When you’re warming up with lighter sets, be mindful of how you’re finishing the deadlift. Ideally you’ll finish with your hips “locked” (middle picture), but NOT hyperextended.

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