Grizzly Baird Fitness

Grizzly Baird Fitness The bridge between personal training, strength and conditioning, and athletic training.

I care about your quality of movement, your needs, your capabilities, and your lifestyle just as much as I do your weight loss in an effort to create sustainability.

🔥NUTRITION 101🔥 🔹Why is this message impractical?DISCLAIMER: the point of this post is not to stir up controversy, but t...
02/13/2019

🔥NUTRITION 101🔥

🔹Why is this message impractical?
DISCLAIMER: the point of this post is not to stir up controversy, but to shed some light on a harsh reality...😳
✔️Yes, 100calories worth of broccoli does have more protein than 100 calories worth of steak... and while that simple fact may sound appealing, it is insanely impractical...👊🏻
🔹HERE IS WHY: 100 calories worth of broccoli is a LOTTTT of broccoli. And if your diet requires you to consume over 100g protein/ day, you are going to struggle to get there by eating water dense foods like broccoli alone. You will always be uncomfortably full and bloated, regardless of appetite. 😵
🔹If you do not eat meat, then you definitely have to get a little bit more creative to consume an adequate amount of protein to fuel your gains. But be practical! Assuming that you are going to get there by consuming fruits and vegetables alone is not realistic... and expecting to get there by consuming foods like beans and peanut butter while not blowing your fat and carb intake out of the water is also not realistic. 🤷🏻‍♂️
🔹By no means am i saying to not consume veggies! EAT YOUR GREENS KIDS (and yellows, and oranges, and purples, etc), but be mindful of these other factors...
🔹in extreme cases, a little bit of vegan protein powder and tofu might serve you well! ☺️

02/13/2019

🔥TRAINING TIP TUESDAY🔥

✔️When you push press or jerk, does your weight shift forward? If so, you are leaving a LOT of gains on the table.
✔️This simple trick can provide enough feedback to help all of that madness!
✔️Place a band underneath the outer edge of your heel (approximately 1-1.50inches underneath your foot)..
✔️Perform multiple sets of jerk dips . Focus on keeping your weight centered over the middle of your foot. Tuck your pelvis underneath you, squeeze your glutes, and create/ maintain a shelf to stabilize your shoulders on so that they do not drop when you dip. Dip 3-12 inches under control and explode upward!
✔️YOUR TORSO SHOULD REMAIN UPRIGHT.
🔹Modifications: if your weight shifts forward as you transition from the descent to the ascent, then add a pause!

🔻THINGS YOU WILL NEED: a friend who is willing to sacrifice his or her health and well being for your gains, and patience!

MOTIVATIONMONDAYWhen you do not believe in you, know that i do. You are a human being, and because of that, you are equi...
02/11/2019

MOTIVATIONMONDAY

When you do not believe in you, know that i do. You are a human being, and because of that, you are equipped with all of the tools that you need to thrive. You are powerful beyond measure. AND With the right mindset and a positive support system, you are capable of accomplishing anything and everything that you set your mind to. Happy monday, fam!

02/05/2019

🔥WHY DELOAD?🔥

In a nutshell, a deload is designed to temporarily reduce total stress (by reducing the effects of training- induced stress) and promote recovery and adaptation (aka GAINZ). Remember, stress is accumulated... work stress, life stress, and exercise- induced stress all adds up! If you are overwhelmed by work stress, your gains will likely suffer... and If you do not listen to your body and give it an opportunity to recover, then it will not adapt the way that you intend for it to... and you will just end up small and weak like me 😜😳

🔹PAY ATTENTION TO THE SIGNS
If you are experiencing:
✔️decreased motivation
✔️a sudden drop in performance
✔️insomnia/ restlessness
✔️an erratic heart rate
✔️constant aches and pains in muscles and joints
✔️decreased immunity
✔️low energy, an altered mood

🔹IFYOU ARE EXPERIENCING A COMBINATION OF ANY OF THESE SIGNS, then it is probably time to incorporate a deload into your training regimen. Some people pre-program deloads at regularly timed intervals (monthly, etc) prior to transitioning from one phase of training to the next.

🔹HOW TO DELOAD:
Unless you are an elite level lifter, do not over complicate the process. Decrease your training stress by reducing both your training load and volume by anywhere between 30 and 70%. Most deloads last anywhere between 3 and 10 days. As a general rule, the more volume/ load you eliminate, the shorter your deload has to be to recover.
✔️You can decrease volume by reducing the number of exercises that you do, the number of sets that you do per exercise, the number of reps that you do per set, or a combination of any of these, etc.

🔹COMMON MISTAKES: feeling like you aren’t “working hard enough”, and compensating my increasing volume or decreasing rest to make up for the lack of intensity (load). Remember, these workouts should NOT feel overly difficult.

🔥EATING OUT?.. DO THIS!🔥🔹Eating out is NOT an excuse to eat bad! I have been counting macros for over 6 years now, and h...
02/04/2019

🔥EATING OUT?.. DO THIS!🔥

🔹Eating out is NOT an excuse to eat bad! I have been counting macros for over 6 years now, and have become an expert at cheating the system, going out, and still hitting my numbers!

🔹All restaurants can and will accommodate to meet your nutritional needs, but you HAVE to be willing to sacrifice a little bit of deliciousness to make it work! You have to be hungry - not for food - but to crush your goals!

🔹 made this brilliant graphic to illustrate my point. EXAMPLE: As long as you choose to include the right ingredients, Chipotle can be macro- friendly. I’ll elaborate...

TOPPINGS
🔹 a lot of toppings and dressings can be substituted for lower cal options or excluded altogether to save you some of your precious fat and carb macros! You can also request extra meat to increase your protein intake.

FAST FOOD OPTIONS
🔹If you are low on available carbs, then choosing an establishment that serves pizza and sandwiches is probably not a good idea. Instead, opt for places like El Pollo Loco or Chipotle where you can get a salad or a burrito bowl to lower your carb intake for that meal. If you are caught in a bind and do not have any other options, then lettuce wrap your food and choose rice OR beans.

TAKE HOME MESSAGE
🔹Where there is a will, there is a way. If you legitimately WANT to see results, then you can... even while eating out! Happy monday, fam 🙂

02/04/2019

TIGHT HAMSTRINGS?

If you legitimately have short hamstrings that need lengthening, then try this protocol.

✔️Passively stretching a muscle and expecting for your active range of motion to improve is like eating healthy one time, sitting on the couch for 18 hours, and expecting to lose weight. It is just not going to happen!
✔️INSTEAD, integrate a progressive sequence of drills that takes the muscle that you are trying to lengthen through a full range of motion under load!
✔️SO IT LOOKS LIKE THIS: Stretch first, then add load ... boom!
✔️Give this sequence a try and let me know what you think

1️⃣ supine PNF hamstring stretch (contract - relax - contract antagonist) - stretch the hamstring for 30 seconds; activate the hamstring by attempting to push the leg to the floor for six seconds; relax the hamstring and squeeze the quad for six seconds; lift your leg a little bit higher to new barrier; repeat!
2️⃣ place a pvc pipe along your spine. Place one hand on the pipe behind your neck, and the other hand against your low back. Make sure that the pvc maintains contact with your butt, upper back, and head throughout the range of motion. Hinge at the hip, push through your feet to stand. Hinge a little bit further as you progress through your set.
3️⃣using a hex bar, position yourself to deadlift. Before lifting the weight off of the ground, drive your hips up towards the ceiling to mimic the starting position of an rdl, then lift. Make sure that you do not lift your hips so high that you lose the normal lordotic curvature in your lumbar spine prior to pulling.

THIS DIET OR THAT DIET? ... 🔥IT REALLY DOESNT MATTER🔥... here is why:✔️keto, south beach, paleo, etc. which should you d...
02/01/2019

THIS DIET OR THAT DIET? ... 🔥IT REALLY DOESNT MATTER🔥... here is why:

✔️keto, south beach, paleo, etc. which should you do and why?
✔️Quite a few people have approached me over the course of the last few days asking about the efficacy of different dieting strategies, primarily keto...
✔️my response is and always has been, “Well, what is the goal?”... if the goal is purely aesthetic, then it really doesnt matter.
✔️This pyramid details a hierarchy of nutritional factors based on importance. In order to reach your aesthetic-based goals, you have to prioritize those factors that lay at the base (or foundation) of the pyramid. That is, energy balance (calories), then macros.
✔️The only difference between most fad diets is food selection. Simply put, you will eat different foods on a keto-based diet than you will the south beach diet. These diets do not account for calories and macros, the two factors that matter the most for fat loss/ muscle gain.
🔻WHAT DOES ALL OF THIS NONSENSE MEAN: if you do not account for calories, You can both gain weight and lose weight on any diet... yes, even on keto!
🔹SO THEN, WHAT DO I DO: if you do not have any experience tracking calories, start by logging your foods in myfitnesspal. Download the app and spend some time familiarizing yourself with it. If you prefer another calorie tracking app, then feel free to use that... Eat as you normally would, but pay attention to the amount of calories that you are consuming. You can adjust your intake up or down based on your goal.
🔻SWEET, NOW WHAT... I STILL DONT KNOW HOW MANY CALORIES I SHOULD BE CONSUMING TO REACH MY GOAL: go online and find a TDEE (total daily energy expenditure) calculator. Fill in the info, and it will provide a number (in calories). If you want to lose weight, you must consume less than that in calories per day. If you goal is to gain weight, then you must do the opposite.
🔻BUT I STILL DONT GET IT.. WHAT SHOULD I DO: DM me... ill help 😊

01/30/2019

🔥STAYING GROUNDED IN YOUR SPLIT STANCE🔥
Do you have a hard time keeping your big toe down when you perform movements from a split stance (ie: jerk, split squat, bulgarian split squat, various half kneeling movements, etc). Believe it or not, but it is way more common of a problem than you think, and can cause you to lose stability and strength. While the problem may be more complex than meets the eye, this simple trick can help you feel more grounded... instantly !

✔️Place a band under your big toe and tension it. Have either a partner hold it or loop it around a post. This feedback tool is going to ensure that you keep your big toe down during the duration of your set
✔️hold a kettlebell/ dumbbell in the same hand of the foot with the band underneath it. By holding a weight in this hand, you increase the difficulty of the movement by shifting move weight to the side away from your big toe.
✔️perform a split squat

🔹MODIFICATIONS/ REGRESSIONS: if holding a weight on the same side is of the banded foot is too difficult, then switch hands. This will make the exercise easier by shifting more of your weight to the side of the big toe that is supporting the band.

🔻OTHER IMPLICATIONS:
✔️If in a half kneeling position, you feel like your forward leg wants to continually rotate outward, lifting your big toe off of the ground, then your pelvis probably does not rotate/ move all that well. Stretch your hips.
✔️If your feet turn out during a squat, place a band underneath both big toes.

MACRONUTRIENT CHEAT SHEET🔻all foods have macronutrients. ✔️Macronutrients = proteins, fats, and carbohydrates.✔️one gram...
01/29/2019

MACRONUTRIENT CHEAT SHEET
🔻all foods have macronutrients. ✔️Macronutrients = proteins, fats, and carbohydrates.
✔️one gram of protein yields 4 cals, one gram of carbs yields 4 cals, and one gram of fat yields 9 cals. Thus, perceive a “macronutrient-based diet plan” as just a more detailed form of calorie counting.
✔️All foods yield different ratios of carbs, fats, and proteins. So tracking them can be tricky...
✔️ BUT, most foods fall into categories.. AKA THIS GRAPHIC ☝🏻
✔️SOOOOO, if you are new to - based dieting, then save this post and use it as a tool to simplify your diet until you get the hang of tracking macros!

01/29/2019

TRAINING FAST... why?

🔻If you’re sport or activities or daily living (ADL’s) require you to move fast, then you should dedicate at least a chunk of your time to training FAST!

🔹CONSIDER THIS:
✔️ when you walk, catch yourself from falling face first into the concrete after tripping over a crack in the cement (because you are clumsy😜), reach up to grab something off of the top shelf of a cabinet in your kitchen, stand up from a seated position, or evade zombies during the apocalypse, DO YOU MOVE IN SLOW MOTION?
🔻The answer is no. 100000% of the time.

🔹So then, even if you did power lift (one of the only sports that i know where movements are performed slowly as a consequence of training load), then why would you lift slowly all of the time?

🔻YOU CAN LIFT FAST TO:
✔️Be a more well rounded physical specimen.. and not a sloth
✔️Keep the training stimulus fresh to prevent physical and mental burnout
✔️produce force more quickly... which may (in the long run) actually help your strength gains.

Address

5370 Schaefer Avenue
Chino, CA
91710

Telephone

+19099080494

Website

Alerts

Be the first to know and let us send you an email when Grizzly Baird Fitness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Grizzly Baird Fitness:

Shortcuts

Share

Category