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Want To Live to 100?

While no actual Fountain of Youth has been found, you can at least boost your life expectancy by protecting your health. Here are several habits to adopt in order to make sure you live a long and healthy life.***GO TO THE GYM. PERIOD. Going to the gym is and always will be the largest factor in health and longevity. Resistance training increases bone and muscle density, and that bone and muscle density declines and at exponential rate the older you get and the worse your posture and thoracic spine becomes. Think of it as a old age buffer and physical insurance on yourself. Its not really how old you live to, but your quality of life up until that point. Stave off disease and health problems. Work out, even something as simple as the next subject is a great start.***Go for Walks Walking can help you live longer by reducing your risk of heart disease, diabetes and other serious illnesses. It also keeps you in good shape. ***Look on the Bright Side Being optimistic about life in general is a common trait found in those who live to be around 100. The positive outlook helps ward off depression. ***Brush Your Teeth Brushing and flossing daily keeps your teeth and gums healthy, which lowers the risk of heart disease and stroke. ***Eat Fiber Women should eat 25 grams per day, while men should eat 38 grams per day to help reduce the risk of dying from heart problems and respiratory illnesses. ***Get a Good Night’s Sleep Getting enough sleep helps keep you in shape physically and emotionally. Not getting enough sleep has been linked to earlier deaths. ***Get a Dog or Cat Having a dog or cat around is good for your blood pressure and helps reduce stress. It can even help you deal with depression and lower your risk of having a heart attack. ***Drink Coffee in Moderation Drinking a moderate amount of coffee could lower your risk of diabetes and depression. Try not to drink more than four cups a day, though. ***Fix Minor Health Problems Some minor health issues can turn into bigger ones if they’re left untreated. Don’t put off undergoing things like nail fungus treatments or acne treatments. ***Wash Your Hands This seems like a simple habit, but it’s highly important. Washing your hands regularly can help you avoid getting sick, especially during flu season. ***Shut off the TV Sitting in front of the TV can cut your lifespan. Research shows that people who watch an average of six hours of TV a day die about five years sooner. ***Challenge Your Brain Keeping your brain active by doing things like solving crossword puzzles or playing intellectually stimulating games helps protect you from dementia, which can help you live longer.


This could be a touchy subject for some so please read on with an open mind.  Ego.  This is the one thing stopping results of the vast numbers of your everyday gym goers that think after watching a couple videos, or reading a muscle magazine article, or because they have been "showing up" to the gym for years that they know what they are doing and do not need any professional direction.  WRONG.  Day after day I see men and women in the gym just killing themselves in effort to get the body they envision they want the whole time using poor body mechanics, dangerous ranges of motion, and improper levels of resistance.  I have offered my knowlede to them and a lot refuse due to ego.  There is a reason why your back hurts, your knees hurt or your shoulders hurt.  If it is an articulated joint and there is pain, odds are your body is imbalanced and in need of professional assistance.  A lot of times, especially men, people will go to a chiropractor, or get accupuncture, or see a massuese on the regular in an effort to feel better when all these provide are temporary fixes.  If you want to drop that hard to lose fat, or you want to pack on lean muscle mass then take a deep breath, drop your ego and aproach a professional.  For those of you reading this, I can provide professional and sctructured programs to anyone on here via onling training, if you are interested please email me after your finished with this aricle at
I want to help you become the best you can possibly be physially, thas why the majority of trainers love this business.  We love taking people at plateus and showing them how to overcome and HULK SMASH through those barriers to achieve maximum efficiency and results people deserve.  I am sure you have heard the lingering eternal quesion, what is the meaning of life? Well today is your lucky day because here is the answer.  In my opinion the meaning of life folks is life experiences.  Lets take two people for example, one person sits at home a lot and doesn't do too much except maybe play some video games or go out occasionally with friends and does not workout or care to.  Odds are this person has low energy levels most of the time, therefore lacking ANY motivation to experience life and misses out on so much by "eeking" through life.  Now the other person works out 4 times a week, is stronger, more motivated and not only has the ability to do amazing activities like water sports, 5 K's, takes the kids to do fun outdoor stuff, heck even go mountain climbing, but does these and so much more.  What stories are you going to be able to tell your grand kids one day, one of adventure and life experiences? Or a life of 9 to 5 and mainly staying at home.   Who do you think lived the happier more meaningful life?  We need to open our minds America as a whole and collectively get up off our posteriors and find the nearest professional to show you that hidden beautiful and highly, fun, energetic person that is wating in all of us.  Its ego guys.  Its all about ego.


Now for all my men readers, (or women who need weight on) the holiday bulk is your ticket to delicious freedom in your diet for 8 weeks.  Before I explain how and what I mean please understand that I have applied this very technique to myself and several of my long term clients and have achieved great success without fail, so here it is.  What you want to do is first of all be sure to drink a gallon of water a day to be sure your flushing your body throughout the bulk because your organs are going to be working overtime for two months.  Next, you want to be absolutely sure that EVERY time you eat you eat until you are FULL.  This will be your garaunteed ticket for your muscles, tendons, brain and everything else to be getting the proper nutrition during this phase due to the immense stress you will be placing on yourself.  As far as what to eat, that your call!  Almost everthing is game, its the holidays, enjoy your mommas cooking like never before without guilt!!  ***Key Info: Eat food in this order always....PROTEIN....VEGGIES....CARBS.  The body digests your food in the order you eat it so naturally you want the protein first!   I want to be absolutely clear when I say BE 100% SURE YOU HAVE THE COMMITMENT AND DEDICATION TO STICK THROUGH IT.  Some of you may be thinking, " what the hell is this guy gonna have us doing? "  Well, with your daily calorie intake at or exceeding 4,000 calories a day, trust me when I say your body will be using 95%  of it.  As far as the exercising goes, the key to success in this mainly is taking yourself back to the basics. Standing overhead presses, squats, deadlifts, pushing a sled, dragging a sled, *FARMERS WALK* (these create larger veins in the arms fellas, vascularity!) You see where I am getting with this.  Full body compound movements. What you shouldnt be doing is long rep burnouts, and high stamina/endurance style training.  This method is meant to increase size of Type 2 muscle fiber, and to try your damnedest to convert as musch Type 1 muscle fibers (endurance/stamina) into Type 2(mass & strength).  Lets be honest, everyone knows that as we age we lose lean muscle tissue naturally and the main reason for the old to be weak and frale is because they did not take the proper steps in fitness while younger.  In todays modern times we are kinda spoiled with our fitness group classes and our zumba and the ever growing hype of fitness.  Think of your bodys muscles like a buffer, or padding of protection.  Make it stronger and the possibilties are endless, you stay youger looking, your able to do things you have only seen in movies or dreamt of.  Your mind is key and a healthy body is a healthy mind.  Think to yourself how old you want to live to, was it 75? 90?  Whatever your answer it shouldnt matter because these days its not how old you live until BUT your quality of life up until that point.  I myself would love to be jogging and killin it in the gym at 85, not sitting at home getting spoon fed by my grandkids.  This method of 4,000 cal a day for 8 weeks can cause indigestion in some so I reccommend some acidolpholus or a super digestive enzyme to help break down the excess nutrients for processing and it will keep the 'ol gas maker downstairs in check.  Every workout should be a full body workout, every set should not EVER exceed 14 reps, and EVERY lower body movement like leg press, squat, and deadlift day, be sure to complete a MINIMUM of 6 Sets per.  BE WARY AND CAREFUL IF YOUR PREDISPOSITIONED FOR INJURY IN YOU SHOULDERS, ELBOWS, LOWER BACK, AND KNEES. If you have any further questions on this or anything fitness related please contact me asap!  Thanks guys and I will be starting a YouTube channel soon so look out for that in my future blogs.   If you have anything you guys want me to research and blog about please let me know and as always, SUBSCRIBE Y'ALL!


Here's What You Need To Know......

Here's what you need to know... *Reps: That's what works to build a significant degree of mass. That means sets of between 8-20 reps. But you need to get stronger within a particular rep range. * The "over warm-up" is a technique where you warm up past the weight you plan on using for your rep work. This allows you to do more reps with the working set than if you'd just worked up to the working-set poundage. *50% sets are where you take your work set to failure, rest 60 seconds, and then try to hit half the number of reps you hit on your initial set. *The 350 Method is where you pick a weight and try to do it for 50 total reps over the course of three working sets. *****

Be Sure to Work Those Rear Shoulders!!

One of my favourite accessory exercises is another one of those exercises that people tend to forget. When people think of shoulder training, they generally think of presses and raises rather than pulls. But the high pulley rope pull, or face pull, is the exercise that has helped me the most so far in terms of my rear delt development. Purpose: When it comes to shoulder training, it’s important to hit the shoulder from all angles. Most presses and front raises target the front deltoids, while lateral raises hit the side delts. If you’re someone who spends a lot of time in front of a computer, only training the front of your shoulder is going to make your posture even worse. Rear delt and upper back training is extremely important for opening up the chest and pulling your shoulders back for every day life. Bent over flyes seem to be the most common exercise performed to isolate the rear delt, but most people perform them incorrectly (but that’s a post for another time!). A face pull is a foolproof way to hit the rear delts and rhomboids. Because you can’t see your muscles working, it’s important to focus on mind muscle connection to ensure the movement is coming solely from your rear delts rather than your arms. Set-up: Attach a rope to a cable machine at a high position in line with your head. Hold one end of the rope in each hand with a neutral grip (palms facing each other), with your arms completely extended and parallel to the ground. Make sure your back is straight, and take one step backwards. Adopt a split stance with knees slightly bent for leverage. The shoulder’s rotator muscles are typically weak, so start with a very light weight. Execution: By contracting your upper back and rear delts, pull the rope towards your face while allowing your hands to separate. Draw your elbows out wide to the side until they go slightly behind your shoulders and the ends of the rope are alongside your ears. Hold for one second. Slowly return the rope to the starting position by extending your arms. Keep your chest up throughout the movement. *Please see my profile and watch for new articles!! ---->

Reasons to get a Personal Trainer

Wherever you are in your exercise journey, a personal trainer may be just what you need to take it to the next level. Reasons to work with a personal trainer - 1. You're Not Seeing Results If you've been exercising consistently for several weeks or months and aren't losing weight or reaching your goals, hiring a trainer may be a good choice. A trainer can look at your current program and eating habits and help you see where you could make changes to create more effective workouts. A trainer can also help you determine if the goals you've set are realistic for you, hold you accountable for your workouts and help you stay motivated to exercise. You may even find that you are getting results, just not in the way you expected, something a trainer may see more clearly from the outside. 2. You Don't Know Where to Start Knowing how to set up a complete exercise schedule that includes all the activities you need to do - cardio, weight training and flexibility - can be overwhelming. Add the time and knowledge it takes to choose exercises, weights, reps and sets and you may quit before you even start. This is where a personal trainer can be the biggest help. He can help you maximize your time while keeping you within your own limits so you don't overdo it. He can also help you set goals and map out a specific schedule so you know when, how and where you'll fit in your workouts. 3. You're Bored with the Same Old Workouts If you're an experienced exerciser, maybe you haven't considered working with a personal trainer. However, it can be a great choice if you need some variety in your workouts. A trainer can bring a fresh perspecitve and new ideas to challenge both your body and your mind. Even if you just do a few sessions or meet every few weeks, you'll find it refreshing to have new workouts and new exercise toys to play with. A trainer can also introduce new ways to exercise - Circuit training, different methods of strength training and different types of equipment you've never tried before. 4. You Need to Be Challenged If you're like me, you tend to slack off on your workouts sometimes, especially when things get tough. A trainer can motivate you to push past those self-imposed limits, encouraging you to lift heavier, go longer and challenge yourself more than you would on your own. You'll find it's very hard to slack off with a trainer standing over you, telling you to do! You may even find hidden strengths you never knew you had, which can motivate you even more. 5. You Want to Learn How to Exercise on your Own Even if your goal is to create your own workouts and exercise by yourself, hiring a trainer for a few sessions can be a great benefit for learning the right way to exercise. This is especially true if you want to learn more about the muscles in your body, the exercises that target those muscles and how to do those exercises with great form. Just a few sessions can teach you a lot about your body, how it works and how to train it in the most effective way. 6. You Need Accountability and Motivation Trainers come with built-in motivation. Not only are you investing money into your exercise're investing time as well. There's nothing like a standing appointment to get your butt in gear for a workout. Not only that, a trainer provides some accountability so, even when you don't have a session, you know your trainer will be asking if you did your planned workouts. Just knowing that may make it harder to skip your workouts. 7. You Have a Specific Illness, Injury or Condition If you have any specific issues like arthritis, heart disease, old injuries, etc., working with an experienced trainer (who works with your doctor, of course) can help you find a program to help heal injuries and avoid any further problems. It's also a great idea to work with a trainer if you're pregnant or trying to get pregnant and want a safe, effective workout to keep you healthy and fit. Keep in mind that you want to find a trainer who has experience with your issues and make sure that trainer works closely with your doctor and/or physical therapist for the best experience. 8. You're Training for a Sport or Event If you're training for a marathon, a golf tournament or some other type of sport or event, an experienced trainer can help you figure out what you need to do to stay strong without taking away from your other training. She can also help create a training program and map out a plan for the coming event. Just make sure she's experienced in the sport you're training for since not all trainers do sport-specific training. 9. You Want Supervision and Support During Workouts Some people know how to exercise and they even know how to do the exercises correctly, but they like having a trainer around for support and supervision. If you're lifting very heavy weights or need someone to help with partner-type exercises, working with a trainer might be a good choice for you. He can spot you during workouts and help you come up with a good training plan for your goals. 10. You Want to Workout at Home If you'd like to exercise at home but either don't have a lot of equipment or aren't sure how to use what you have, in-home personal training is an excellent choice. A trainer can show you exactly how to use what you have to get the best workout for you or she can bring equipment with her to give you a great workout. She can also make recommendations for equipment that will help you reach your goals. ---------------->

Cable Machines VS. Free Weights

The comparison of cable machines to free weights has been a topic of discussion among fitness enthusiasts and exercise professionals alike. The two can improve muscular definition and strength, while each has certain benefits that the other does not. The strength training equipment you use may come down to your personal preference and training goals. According to the best routine will use both machines and free weights for each muscle group. They both have their strengths and weaknesses, so integrating the two will give you the best of both worlds. Cable Machines Cable machines include a weight stack that is connected by cables to cams and pulleys and only move in one direction. If you are new to weight training or if you are working out alone, cable machines provide a good workout. They provide a very controlled motion and specifically isolate one muscle group at a time. Cable machines are a viable option for serious weight training, but they are essential for novice, senior, recreational athletes and injury rehabilitation. ****Pros and Cons**** The cable machines are easy to use, and provide you proper technique and form. You can isolate one muscle at a time for an intense workout. Machines allow you a fluid movement with proper form through the full range of motion. You will spend less time setting up, changing and putting weights away. Injuring yourself is less likely when using machines. The advantages of machines also provide the disadvantages. Cable machines isolate muscles and you may end up making individual muscles stronger and leaving other muscles weak. Machines are adjusting, balancing and supporting your body, resulting in the smaller muscles that would normally do these tasks in real life often don't get exercised or strengthened. ***Free Weights*** Free weights exercises usually incorporate one or two dumbbells, a barbell, weight plates or a medicine ball or kettle bell. The reason they are called free weights is that there are no cables, pulleys, pins or weight stacks. Getting your technique right for each exercise is the most important part of using free weights. ***Free Weights: Pros and Cons*** Free weights are cost effective because a single set of barbells can be used in a wide range of exercises and training plans. You will be required to have a weight lifting foundation, as the entire body, including the central nervous system, must be engaged to produce balance and hand-eye coordination. Muscle Monthly suggests that experienced weight lifters may want to use more free weights due to their flexibility and incorporate the machine as part of their routine or for certain exercises. Using free weights requires that you use more than one muscle group for each exercise. You will be using control in your movements, and it is important because it promotes conditioning for your muscles.The biggest drawback of free weight usage is that you are at greater risk of injury. If you are lifting with poor form, it can lead to imbalances when the weights are lifted, which can result in injury. The heavier the weights you use in training, the more important a training partner or spotter becomes. Safety The most important guideline in any training program is safety. Make sure you are learning and practicing proper form; this is critical for an effective workout. You need to concentrate and stay focused on what you are doing. Always use the weight clamps on the end of a barbell. When in doubt, use a spotter. Remember, safety should never be overlooked.



Smith Machines have been around in the fitness industry for a while now and have grown in popularity over the years, as they are a reliable and easy to use piece of equipment. Whether you are looking at packing some muscle on, losing those love handles or just maintaining a good level of fitness, Smith Machines are excellent for developing strength and giving you a great physique. Smith Machines come with a multitude of benefits and can replace many types of exercise equipment, so it’s no wonder their demand has increased among people looking to train from home without a lot of big bulky machines taking over their house and living areas. Let’s look into the top five benefits of using a Smith Machine for a total body workout. 1: A COMPLETE ALL IN 1 MACHINE A good quality Smith Machine has the ability to replace many pieces of exercise equipment, saving you money, time and space. Smith Machines will generally come with an adjustable bench, lat pull-down attachments, and a back row attachment, with a cable crossover as a bonus. Using these attachments and bench you are able to target nearly every muscle group in your upper body. This combined with a Smith system with linear bearing means you have a total upper and lower body exercise machine. 2: SUPPORT FOR SQUATTING We see this exercise performed in every gym and it has long been know that squatting is an essential exercise that will build great toned legs and improve your fitness and overall strength. For those with bad knees or a recent injury, squatting can sometimes prove to be a painful exercise to perform, and this is where the Smith Machine comes in. The mechanics of a Smith Machine allow you to move a barbell attached to two guide poles using a linear bearing system. The barbell is supported in two plains, vertical and horizontal. Confused? Let me explain: when you squat the barbell moves up and down the guide poles to ensure the barbell and your body remain in a straight up and down movement, without twisting or bending. This added support allows you to have a stable squat movement reducing pressure on your knees, back and joints. The Smith Machine supports you in the squat position, allowing you to concentrate on completing the exercise rather than worrying about the bar falling onto you or twisting the wrong way. 3: RACK THE BAR AT ANY STAGE OF THE EXERCISE A Smith Machine barbell has two hooks permanently attached to it. These hooks are used to support the barbell on guide rods that are attached to the machine. When you are not exercising the hooks sit on the guide rods and support the weight of the barbell, allowing you to rest in between sets. When performing an exercise it is important to push your muscle to maximum effort (without injuring yourself). This will create micro tears in the muscle, and when you rest the body rebuilds the tears and builds extra muscle fibres, thus making you stronger. A Smith Machine allows you to push yourself until failure, which is what you want in order to maximize growth, strength and fat burning. Once you reach that last rep a simple twist of the wrist will allow you to hook the bar onto the guide rods and the weight is then supported, allowing you to rest. 4: NO ROPES + NO PULLEYS = NO PROBLEMS A Smith Machine works on very basic mechanical principals by using the weight on the barbell and simple gravity to perform a certain exercise. The benefit of this is you don’t require the complicated pulleys, cables or other components found on a typical home gym. The elimination of these components makes a Smith Machine easier to use and reduces the need to replace any broken cables or pulleys. That being said, a good quality Smith Machine will come with a form of cable crossover or pulley system; don’t let this put you off as generally the cable system on these machines is simplified and built with quality. 5: A GOOD FITNESS INVESTMENT Finally, a Smith Machine is a fantastic fitness investment. If you are looking to purchase a Smith Machine for use in your home, you will be purchasing a machine that can replace up to ten different pieces fitness equipment, all in one compact machine. Think of the time and money, along with space, it can save you! There are many other benefits of using Smith Machines that could be mentioned, but these are the top five. So get out there, set yourself goals and work towards achieving them using a Smith Machine. Results can take time, but training with a Smith Machine will ensure you can train hard every time, and hard work = results!

Top 9 ways to naturally increase your HGH

Sleep more because“ About 70-to-80% of your HGH production takes place while you're sleeping 7-to-9 hours straight (whether it be day or night) but to get the best results“ You want to get deep, peaceful, restful & re-energizing sleep so to help you sleep better“ *** Use a cooling mask that will trick your body into producing more melatonin to help you sleep better and/or“ Use A Sleep Machine and/or“ Take no caffeine after 4pm so no soda, coffee, tea, energy drinks or maybe even chocolate plus“ Use these tips here for better sleep.. Don't eat 2-to-3 hours before sleeping because“ You want to keep your insulin levels low as possible before going to bed so you can produce more HGH while you sleep because“ When insulin levels are high“ Less HGH is produced and“ When insulin levels are low“ More HGH is produced and“ Don't confuse insulin and blood sugar because“ Controlling your blood sugar levels by avoiding sugary processed foods has more to do with you burning fat and building muscle because“ Anything you eat (healthy or not) causes your body to release insulin and as a matter of fact“ In some cases high protein foods causes your body to release the most insulin and“ Instead of doing something like starve yourself for a very long time to lower your levels of insulin for more HGH“ 3. Go on a temporary fast or“ Do intermittent fasting to increase your HGH levels because“ The longer you fast or go without eating anything that will cause your body to release insulin means“ The lower your insulin levels will get & the more HGH your body will produce but“ Do the easier intermittent fasting where you only fast 14-to-20 hours per day. 4. Do intense workouts because“ Of something called "exercise-induced growth hormone response" or EIGR & research tells us to get the highest EIGR or produce the most HGH after exercise is to do intense workouts that involve your entire body so“ Weight training workouts involving compound exercises like cleans & presses, bench press, dips, push press, & pull-ups and/or“ High intensity interval workouts like these jumping jack, ski step, sledgehammer or battle rope workouts would give you the biggest increase in HGH after working out whereas“ Isolation exercises like triceps pushdowns or bicep curls and low-to-moderate intensity cardio activities like walking or riding a bike would also probably increase your HGH but“ Just not anywhere near as significant as compound full body exercises and intervals would and“ Depending on your fitness level you don't want to do an intense workout everyday. 5. Combine 4 & 5 so“ You can combine the increase in HGH from lowered insulin and EIGR so“ You can workout first thing in the morning after you wake up when your insulin levels are lower or if you're intermittent fasting“ You can workout at the end of your fast (before breakfast at noon for example) when you're insulin levels are even lower. 6. Lose weight because“ The more overweight you are means“ The more likely you are to have higher levels of insulin because“ Your body has probably become insulin resistant which basically means“ Your body doesn't do a good job of getting rid of excess insulin and as you know“ When you produce too much insulin you produce less HGH so“ If you lose weight using any of the fat loss plans here you'll help your body be less insulin resistant but no matter how much you weigh“ You can prevent insulin resistance by avoiding sugary processed foods as much as possible. 7. Make your body produce L-Dopa because“ L-dopa stimulates your Pituitary gland to release more HGH and to get your body to make more L-dopa“ You can supplement with natural sources of L-Dopa like Mucuna pruriens Clean out your liver because“ Almost all the benefits of HGH like fat burning, muscle building & anti-aging come directly from the liver because“ All the HGH your body releases is absorbed by the liver and converted into IGF-1 so even if your body is producing more than enough HGH“ You'll never experience the benefits of HGH if you have a fatty liver, non-alcoholic fatty liver or poor liver function so to clean up your liver“ See 10 Ways to Improve Your Liver Function for Better Health 9. Laugh more because“ A study from the Loma Linda School of Public Health in California says laughter can increase your growth hormone levels by 87%“

What to Do if Squats Make Your Knees Hurt

Allowing your knees to excessively move forward so that your heels come off the ground can get you into trouble. That’s when you end up placing more stress on the knees. I see this happen a lot. That’s why I utilize the box squat. Not only do they help groove a rock-solid squat pattern and keep your shins more vertical so your heels stay on the floor, but they also take stress off the knees and place more of the load on your hips. And that’s important, because your hips are a larger, more prominent joint than your knees. They’re designed to handle larger loads. If squatting hurts your knees—and you’re not suffering from an injury—it’s because you’re making your knees do more of the work than the hips. Learning how to utilize the hips during a squat is important if you want to make them more joint-friendly. Box squats can do that. Box squats also keep guys honest with their squat depth. Some people will tell you that squatting past 90 degrees is dangerous and that it places more stress on the knees. That’s another myth. Squatting through a full range of motion is healthier for the knees and makes them stronger. Here’s how to do it: 1. Start with a box that’s 14 or 15 inches high. Note: The box height can be adjusted depending on your body type. As a rule of thumb, your thighs should be just below knee level when you’re in the bottom position of the squat. 2. Perform the move without weight first. Once you get a hang of it, place the box in a squat rack, unrack the bar, and stand in front of the box with your feet slightly wider than hip-width apart. 3. Your toes should be rotated out at 15 to 30 degrees. 4. Begin your squat by breaking with your hips. Sit back while simultaneously pushing your knees out and trying to spread the floor with your feet. You don’t need to push your knees out to the point where all of your weight shifts to the outer portion of your feet. You just need your kneecaps to stay inline with your middle toes. 5. Gently touch the box—don’t plop—with your butt. 6. Reverse the movement back up to a standing position, squeezing your glutes at the top. In order to master the pattern, repitition is key. Do box squats twice a week for six to eight weeks. On the first day, do body-weight box squats only. Perform 3 sets of 10 reps. After a couple of weeks, you can add a light load for 2 or 3 sets of 8 to 10 reps. On the second day, use a heavier weight. Do 3 to 4 sets of 4 to 6 reps.