Cue CrossFit Seattle: Grand Opening 2017 Pioneer Square Fat Loss Workout

Cue CrossFit opens new CrossFit location by Century Link field in Seattle.

If you live or work in Pioneer Square, near Sodo, or the International District in Seattle, you now have a new option for high intensity workouts. Cue CrossFit just opened and of course Dre Fitness had to be there since we just love events that are fitness related.

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Cue CrossFit Seattle Grand Opening which is by CenturyLink field.

You can meet a lot of good people and strengthen friendships with existing people.

I love going to fitness events because I get to hang out — doing healthy activities — with friends, professional contacts, and with people I’ve never met before.

Fitness is about community.

When it comes down to it, as long as the workout is high enough intensity and safe, it really doesn’t matter what style of workout it is. Ultimately, group fitness gyms like CrossFit, Orangetheory, or growing gyms like Accelerate Seattle are all about community. We workout together, sweat together, and through the process, we become stronger together.

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Cue CrossFit Seattle WOD with my friends Brandon H., Brandon S, Katie, and more. Goblet Kettlebell Squats.

You can come up with new exercises or new ways to program an exercise, but ultimately if you’re not squatting, you’re just not allotting your time well. All good fitness programs will prescribe squats for you. All good fitness programs will work your muscles with exercises that promote strength and muscular balance. All good fitness programs will be prescribed by legitimate, motivational coaches.

Building community in Seattle.

People often ask me if I will ever make the leap to be the owner of my own gym. While I respect those who take the risk to open their own gyms, at this point I am going for the blogger, vlogger, and influencer route. I realize that there is only one of me and that I can produce content that is useful to many people as long as I stay dedicated and authentic to myself and my followers.

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I teased Brandon S. during the video only because I have great respect for his work!

Fitness is about more than a brand name.

Even though competition can be ruthless in the fitness industry, it is still an industry that is highly rewarding. I have more and more friends who are passionate about fitness but are stuck in office jobs that they simply have no love for. For that reason, I feel blessed to be part of a fitness lifestyle in which I can fully support myself here in Seattle and Capitol Hill to be specific.

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Fitness is love, need I say more?

Train hard, and use nutrition to recover your body.

Regardless of the workout, it’s all about nutrition and sleep in order to promote recovery. Excuse my language, but any jackass can go and do a hard workout. However, the person who eats wild Alaskan salmon with kale and avocado will have FARRRR superior results than the person who goes and drinks their gains away with alcohol and Dick’s burgers. It’s been my experience that people who eat Dick’s end up smelling like Dick’s too.

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Darsenio can jump this high. Thanks to nutrition!

Antioxidants, protein, vitamins, minerals, phytonutrients, fiber, probiotics, and other nutrients are 100% crucial to all fitness, athletic, bodybuilding, and health related goals. If you care for yourself, eat your damn vegetables!

Subscribe to my YouTube channel, Follow the DreFitness.com Blog and stay tuned for more.

Thanks for reading. Even though we’re in the early process of launching our YouTube, I guarantee we will have growth. I have too much passion for the fitness and too many friends who are willing to help out that it will be impossible to fail. All we have to do is stay consistent and get the message out there.

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It’s all about who you know, anyway.

How can I give you value? Reach out to me for inquiries, comments, or suggestions. Once again, thank you so much for reading!

How to Structure a Weight Training Workout for Regular People interested in Fitness

If I’m not training full body (which I am a fan of actually), then I’m training upper/lower splits.

Even though in bodybuilding, many people will train chest on one day, back on one day, legs on one day, arms on one day, and shoulders and abs on one day, I’ve never found that style to be effective for me. I like to train the basic upper body exercises on the same day.

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Dumbell Row

Upper/Lower split is like this:

Monday: Lower body

Tuesday: Upper body

Wednesday: Rest day

Thursday: Lower Body

Friday: Upper body

Sat/Sunday: Rest days or other workouts, yoga, exercise classes, various activities, outings, etc.

Full Body workout would be like this:

3-5x per week with various daily emphasis and listening to your body for recovery purposes. If you are doing Orangetheory Fitness, then it’s possible you’re already doing this. That being said, if you’re serious about gaining more strength, you’ll want to do dedicated strength training sessions and not just cardio/weights combination every time.

I mostly believe in either Full Body training and in Upper / Lower training.

If you read the muscle magazines, you really need to understand that mainstream bodybuilding magazines are full of men and women on steroids and/or performance enhancers. The reason is because illegal steroids are easy to order online and widely accessible to anybody who’s willing to do a little research. Also, they work really well and have a lot of side effects.

What those people put into their bodies is none of my business, but it creates false perceptions when it comes to the, “what,” “how,” and, “when” can I see those results for myself. Most fitness magazine cover models have bodies that are simply unattainable for people who are unwilling to risk their health by taking steroids.

Benefits of full body training and upper/lower splits: Frequency

You really shouldn’t be so concerned about shredding/destroying your muscles during an excessively long weight training session full of drop sets and exercises to failure. Instead, train for frequency and continually get stronger in key exercises such as squats, deadlift variations, bench press, rows, weighted pull ups, dips, overhead press, arm curls/extensions, and leg curls.

All you have to really do is practice on the key exercises and make progress. Most people can recover the muscles sufficiently within 48 hours as long as you didn’t burn yourself out or always going for 1 rep maxes or always going to failure.

Just imagine if you trained your bench press 2-3x/week, your db row 2-3x/week, squats and leg curls 2-3x/week! You’d make progress way faster than just doing it once per week along with a bunch of isolation exercises.

Train like an athlete and follow prominent personal trainers that train athletes.

Of course my demographic is not bodybuilding on this blog even though some people will have an interest in bodybuilding. Let me tell you, I am also interested in bodybuilding and I follow it sometimes, but I am not interested in being a bodybuilder. Fitness is my game. There’s no shame in that.

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Standing overhead press is more athletic than seated overhead press and yields more benefits for fitness.

Athletes are probably the fittest people on the planet and most of them are required to take some sort of drug tests. I’d suggest to look into how athletes train — be goal oriented and don’t spread yourself too thin in your training.

Keep it simple stupid: KISS was the mantra of a personal trainer I worked with.

For my upper body workout, I’ll usually spend a couple months prioritizing about 3-4 exercises that I would typically do first in a training session. For example, on lower body, I have recently¬†prioritized rear-foot elevated split squats and I went from doing 135lbsx8 reps per leg to doing 205lbsx6 reps per leg — the glute growth was noticeable and my running strength improved.

No need to be fancy, just set a goal on a few exercises at any given point and prioritize them. All of the other exercises are just to support the goal of increasing strength in the ones that you are prioritizing (or to promote injury prevention).

Weight training is a lifestyle.

I can program an exercise routine for you that is top notch, guaranteed to be effective. However, if you constantly go to bed late, drink alcohol often, and neglect your nutrient intake, then you’ll never make it past the “newbie gains.”

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It’s not a damn secret — vegetables are the best for you.

I love strength training with weights because of the sense of accomplishment and because I know that there is literally no way I am going to make progress in the weight room if I don’t take care of my nutrition and sleep. The weight room teaches me lessons about myself and encourages me to take care of my body.

Having some muscles doesn’t hurt either.

I feel confident from my experiences, not so much from my body. But I can tell you that if I didn’t didn’t take care of myself, then those experiences I’ve had over the years wouldn’t have been as rewarding or opened nearly as many doors.

 

Thanks for reading and I’m excited that this blog is growing. It seems like we’re getting new followers everyday!

5 Methods of Progression you can use to get Fitness Results Today

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Always seek progression in Fitness.

Sure, there is a stereotype that trainers are always trying to get their female clients to lift heavier and to get everybody in general to work harder. If both clients and trainers can buy-in on the idea that progressive resistance is crucial for results, then together our work is more effective.

“You always have to go heavier,” is a Big Myth!

Not everybody can, will, or should continue to go heavier on various exercises. That being said, going heavier than your last effort on a particular exercise is one of the most obvious methods of progression and yes, it will work. So when you can, try to go heavier because you’ll burn more fat, tone the body, and gain confidence. Continue reading

Why do Most People Give Up on their Fitness Goals?

A valued reader emailed me:

Hey andre, i’ve been following your blogs for a long time now, honestly I want to get fit and all the health benefits of nutrition and exercising. But sadly I’m one of those people who has been inconsistent, but I made it a mission that this time onward I would stay consistent.

My regular work out right now (for 4 weeks), is doing P90X strength workout videos 3 times a week (every other day) with pull up bars, dumbbell up to 20 lb. And I would jog on the days I don’t work out. Even trying to keep my consistency, I still miss a work out or not jog on days i should during the week.

Getting started is easy… sticking with it isn’t.

We’ve all been there. We felt that we needed a change in our lives and for a week we do a really good job at it. But then slowly our bad habits start kicking in again and then we end up losing all that progress we made.

You need (the right kind) of Motivation.

Motivation can be described as the reason you do something and inspiration is the stimulation that compels you to become motivated.

Inspiration is motivational.

So the best way to get motivated is to focus on that which inspires you.

I am inspired by people who take it to the next level. Each video below demonstrates strength, discipline, and using goals for advancement.

You will notice that each competition is part of a greater movement relating to human ability. For example, whereas gymnastics and calisthenics are art forms which requires mastery over one’s body, strongman and powerlifting are more about brute strength over heavy objects. And in bodybuilding, you train only for aesthetics and appearance, but in crossfit you train in order to complete exercises against the clock.

I believe that anyone interested in a healthy, balanced lifestyle can gain value from every physical discipline. When you feel inspired by another person or a way of movement, consider the type of effort and training required for that person to get to such a point of accomplishment.

1. POWERLIFTING

2. STRONGMAN

3. BODYBUILDING

4. OLYMPIC WEIGHTLIFTING

5. FREE RUNNING

6. GYMNASTICS

7. CROSSFIT

8. CALISTHENICS

GOAL SETTING

Have clear goals: it is the #1 form of empowerment.

The Fun is in the Training itself.

Eventually you realize that getting a six pack abs for the sake of having six pack abs is unsatisfying and boring.

However, when you are able to look forward to¬†the time you spend training, you know you’ve reached a good spot in your goal setting. You should have fun while lifting weights and exercising… and if you’re not having fun, then you’re not doing it right.

Focus on realistic goals. Then set mini-goals, and then set mini-mini-mini goals. For example, a very minor goal might be “I will eat 1 cup of broccoli today” and that’s all you focus on. At the very moment that you consume 1 cup of broccoli, you will have attained a level of success, which will lead to greater levels of success. It will open the doors for whatever you want to achieve in your fitness goals.

When you are inspired, You become inspirational.

I know it because I see it.

People who glow of inspiration are the very people who inspire others, without even trying. The reason I blog is because you inspire me. I am dedicated because my gut feeling has me moving forward more days than not. I hope that you find the inspiration that has meaning for you, and to GO WITH IT!

If you want it, go out and get it.

You just gotta know WHAT you want!

The Inverted Row: Best Upper-Back Exercise known to man?

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The Inverted Row is gaining popularity, but it still remains an underrated movement.

To get a visual, first pause and imagine the Bench Press exercise for a moment. The bench press is a pushing exercise that brings the bar to your chest and then pushes it away. Whereas the inverted row is a pulling exercise that brings your chest to the bar and then you lower yourself back down.

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Back built by rows

Think about the complete opposite of the Bench Press — this is the Inverted Row.

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Inverted Row

The Inverted Row is the ultimate upper back exercise.

In the next few paragraphs, I will make the case for why every gym goer in search of a strong, healthy, balanced physique should be doing the Inverted Row exercise.

Aside from the strength benefits, the Inverted Row wins points in a variety of categories related to the ideal physique.

I. Comparison of Barbell Row vs. Inverted Row

The Barbell Row is also a highly effective compound exercise for the back. If you’re looking to build a great physique, then the Barbell Row (or a variation) should probably be somewhere in your routine.

However, the Barbell Row has some contraindications and limitations that may make the exercise inappropriate for some people.

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Barbell Row

Benefits of the Barbell Row:

  • One of the best exercises for back and arms
  • You can adjust the weight according to your own strength levels
  • It’s possible to use lots of weight (powerlifters can often row up to 300+ lbs)
  • Can build muscle and tone your physique
  • Crossover strength into other exercises

Disadvantagesof the Barbell Row:

  • Possibility of injury with improper form
  • Strain the lower back if not careful
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Avoid lower back pain

  • You can “cheat” very easily on the form, which decreases its benefits
  • Doesn’t activate lower trapezius as much (a small, yet essential muscle for shoulder health)
  • Is not a direct counter-balancing movement to the Bench Press

As you can see, the Barbell Row is a fantastic exercise for a lot of people. If you train the Row, then more power to you!

But there are some areas in which the BB Row can’t keep up compared to the Inverted Row.

II. Benefits of the Inverted Row

The Inverted Row is an exceptional upper back exercise.

Similar to a pull up, push up, and other bodyweight exercises, the Inverted Row is a closed kinetic chain movement. In terms of fitness, is important to be able to move your body through space at a variety of angles.

In order to perform a feet-elevated inverted row, you must already be strong or you can do inverted row progressions to gain the required strength.

The Inverted Row with feet elevated is so demanding that 90% of an average gym population won’t be able to complete a single rep with perfect form. It is indeed a humbling exercise, especially for guys who can bench 300+ pounds.

So here are the top benefits of the Inverted Row…

1. Builds a great Phsyique

What guy doesn’t want at least a little more muscle? What gal doesn’t want that hourglass shape torso?

The Inverted Row is definitely a physique builder alone or in a well designed program. The actual exercise itself can be a great stimulus for muscle growth, but even better is that it is a great activation exercise so it can benefit your other movements.

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Jamie likes to row

  • Rear delts
  • Middle trapezius
  • Lower trapezius
  • Lats
  • Rombhoids
  • Biceps
  • Forearms
  • Core

2. NO Lower-back strain

Our lower backs are simply not designed to move a lot of weight. The lower back is designed to remain rigid while the primary movers of the body do their work. Thats everyone knows they should “lift with your legs.”

During an alternative exercise like the Barbell Row, the lower back may succumb to the weight before the upper back. If the lower back is too weak, you won’t get the true benefits for the upper back during that exercise.

The Inverted Row takes the lower back out of the equation.

Low Back pain does not exist in this exercise.

3. Strengthens the Shoulder Girdle (Shoulder Health)

The Inverted Row movement requires a lot of effort from the muscles in the middle back. These muscles are particularly important for shoulder health.

In particular, the lower trapezius, middle trapezius, and rhomboids need to be balanced compared to other muscles. For example, the lower trapezius should have similar activation to the upper trapezius. When people have upper traps that are too dominant, it contributes to the “slunched over” posture and can wreak havoc on the shoulder joint. The inverted row strengthens the lower trapezius at just the right angle.

The inverted row is not only a great movement for the lower trapezius, but it is also a fantastic rear-deltoid exercise as well. Aside from making your physique look fantastic from all angles, the rear-deltoids should be balanced to the front-deltoids for…you guessed it…shoulder health.

4. Benefits the Bench Press

Dear Benchers, I’d like to win you over here, because the Bench Press is the one exercise that every single person on the planet knows about. We all know how awesome the bench press is. It gives you great chest, shoulder, and tricep development. In other words, it makes you manly and powerful. (Or lean and¬†alluring, if you are female).

Bio-mechanically, the Inverted Row is the perfect compliment to the Bench Press. Instead of pushing a bar away from you, you are pulling yourself towards a bar.

Think of the upper back as the foundation, while the chest is the active machinery during bench press. If your foundation is a pile of feathers, how effective is your machinery?

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Dumbbell Bench Pressing supported by upper back.

What most people don’t realize is that the muscles in the back are constantly stabilizing the muscles in the front during the Bench Press. Essentially what this means is that stronger upper back equals a stronger bench press.

Strong upper back –> strong foundation –> Big Bench Press.

5. Promotes optimal Recovery

After you get into weight lifting for a while, you realize one fundamental element…

Success in the game is a balance between training and recovery. The stimulus is the weight lifting, while the recovery includes everything from the food you eat, the timing of the food you eat, the amount of sleep you get, and essentially everything else you do.

Therefore, recovery is different for everybody. You want to optimize recovery because it allows you make more progress and stay healthy. (if you seriously overtrain, you will lose progress, get hurt, or get sick — guaranteed)

Bodyweight exercises are inherently easier to recover from compared to barbell exercises. This means that you can do bodyweight exercises more frequently and potentially make progress significantly faster than barbell exercises alone.

The Inverted Row, while a demanding exercise, is easier to recover from than the barbell row.

Training hard in the gym accounts for maybe 15% of your gains, while optimal recovery accounts for the rest.

Thats why you need to eat well, sleep well, and do bodyweight exercises!

6. Functional Strength development

Would you still be as impressed by a guy who could bench press 500 pounds, but couldn’t move his own body through a simple plane of motion?

Powerlifters struggle to lift as much weight as possible in the bench press, and even their coaches tell them they need to do bodyweight exercises — especially the Inverted Row.

The Inverted Row is a functional strength exercise with significant carryover to other exercises and quality of life.

Now you know…

This is why the Inverted Row is one of the best Upper Back exercises known to man, and why we need to spread the word to our fellow man.

III. How to perform the Inverted Row.

You may look at the picture and think you know how to do an inverted row, and you may very well be able to. Just keep in mind a few cues to help you out.

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Inverted Row Feet Elevated

1.  Foot placement determines difficulty.

Place feet on ground for beginners, and feet elevated for advanced trainees.

2. Keep your butt up

If your butt sags down, you are not doing the exercise right. Keep that butt tight and elevated.

3. Maintain Core Stiffness

This may be a core exercise for those with less developed abs. It is important to maintain core tightness, and keep your butt up, because this will put the lower back in the right position. It also enables you to focus on the primary mover, which is your back.

4. Chest up

Open up your chest, keep it up and out.

5. Lean your head back

When the head goes back, it puts your body in a position to activate the muscles that you really want. This helps to activate the lower-traps and muscles surrounding the shoulder blades.

6. Do not use momentum

Momentum is cheating. If you can’t complete a full rep with feet elevated, then start with the progressions first. Feet to the ground.

In terms of execution…

  • Pull from the elbows and middle back.
  • Squeeze your shoulder blades together at the top of the movement.
  • Try to activate as much of your back as possible.
  • I like to squeeze at the top for a count of 2 seconds
  • Go up fast, then lower yourself slower

Here is a video to give you the visual of it.

IV. Go forth and Row!

I would say that 95% of people in weightlifting programs should be doing at least one variation of row. Rowing is essential for strengthening the muscles of the back.

TRX system check it out on Amazon.com. Definitely one of the best bodyweight tools, used by all my clients.

TRX system check it out on Amazon.com. Definitely one of the best bodyweight tools, used by all my clients.

As a follower of drefitness.com, you now have the knowledge of this incredible upper-back exercise.

You know how I feel about the all-powerful and beneficial Inverted Row.

I’ll let you decide whether or not you think the Inverted Row truly is the best upper-back exercise known to man.

Either way, give it a go next time you work your upper back! Prepare to be humbled.