Coach Zach overhead squats and Coach Dover overhead split squats. Both forms of the overhead squat are correct and each has its purpose. If your overhead mobility limits your squat, try split squatting.
I have written several times about the very cool lifestyle feature in Beyond the Whiteboard. Read this post if you missed it.
The BTWB Lifestyle feature helps you keep track of your sleep, hydration, mobility, nutrition, fish oil consumption and how your body feels. That is 4 of the 7 Whole Life Challenge daily habits. Since sleep, hydration, mobility and nutrition are common to both programs, you can bet that these 4 lifestyle factors have the greatest affect on your health and wellness.
I'm super excited that BTWB just released its new Macro Tracking feature. For a $3 add-on to your BTWB account you can track as many Macro targets as you like (e,g, rest day, workout day, double day, etc.) You can enter foods yourself, you can scan barcodes, or you can look up something in the giant food database. I have been testing this new feature for the past 2 weeks and I LOVE IT!
I recently participated in the Macrostax challenge (Congrats again to Tami who won that challenge) and have been tracking my Macros, off and on now, for about 1 year. I have not been perfect (that's Coach Heidi!) at achieving my Macros, but I have been about 80% complaint. I have been much better at just tracking them however, and that has dramatically changed my food choices throughout the day or week, and has helped me see a direct correlation between workout performance, energy levels and overall feeling of "goodness" or "not - so - goodness" based on my food choices.
I used to use a few different apps to track my Macros, I used Devour to tell me how much protein, fat and carbs I should be eating and Macrostax to tell me if I reached those numbers. Of course, I also continue to use BTWB daily to track my workouts, body composition and weight. I am thrilled that now I only have to use ONE app to rule them all!
You can read a full detail of the BTWB Macros feature here, and here are some of my highlights.
Night of the Living Deadlifts - Saturday, Oct 29
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