Guest Post: The Knees-in Vs. Knees-Out Squat Debate- It’s Not About the Knees

This is a guest post by Lauren Sustineo, a former colleague of mine at Evolution Trainers. She moved her business, Sustineo Fitness to San Diego and is available at sustineofitness@gmail.com.

Recently I was introduced to Conrad Stalheim’s article, “Moderating the Knees In Versus Knees Out Squat Debate” summarizing an ongoing debate about knee position during the squat. This article does a great job introducing the topic and led me to the right links so that I could educate ...

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26
DEC
0

Training

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Katie has now lost 55 pounds of pure FAT!

I just want to give a HUGEEEEEEEEE shout-out to my client, Katie. I first wrote about her here.

 

Here is the latest update:

Since she started working with me, she has lost FIFTY FIVE POUNDS!!!

Here is the kicker…it is PURE FAT LOSS!!

She has maintained her muscle mass, and lost the weight– ALL of it being FAT!

GO KATIE!

Her body fat percentage has dropped about 20%.

AND she went from zero pullups to now doing FIVE pull ups in a row!

This kind of success ...

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17
DEC
1

Testimonials

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Hula Hoop Trick

had not seen my sister in way too long. she recently developed a passion for hula hooping, so when I saw her on Saturday, she taught me this trick. The video is grainy, but hopefully you get the gist. LOVE YOU!

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30
OCT
0

Training, Videos

Birthday Celebration- Flying Trapeze and Killer Workout

I. am. OLDER! ;P
I just had my birthday and I wanted to get in some special activities to celebrate.

Saturday I wanted to do something different but I’ve already done sky diving, bungee jumping, all that stuff…so my brilliant client suggested flying trapeze! And so it was set. I actually, though, didn’t anticipate the true terror it would inspire during the act. I booked Trapeze Arts in Oakland to teach me and 3 other girl friends in an hour long ...

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23
OCT
1

Local Attractions, Miscellaneous, Training, Videos

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5 Blogs That You Need to Read

I was chatting with a client the other day, and discovered (gleefully) that he was into reading blogs! I had no idea. Anyway, his blogs of interest included those focused on technology, UI design, entrepreneurialism, and a quick hint of cuddly animals. I asked him if he read any health/fitness/nutrition blogs, and he said no. Partly because it can be hard for the non-trainer to know what information out there is quality, or BS! So, in his honor, I want ...

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9
AUG
1

Miscellaneous, Motivation & Mindset, Nutrition / Recipes, Training

No gi jiu jitsu tournament. It’s happening.

Okay, I’m just going to say this before I don’t!

I signed up for a no-gi jiu jitsu tournament on Sept 7th.

I am far from confident that I will smash, and in fact I might get smashed.

BUT.

I don’t care.

Experience is good, regardless. Any competition mat time is useful, and I am looking for some competition from some girls, and that is what I am going to get!

I am going to make an effort to get in more no-gi grappling in the ...

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8
AUG
0

MMA, Training

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Neeraj’s Amazing Lean Muscle Gain!

Today I would like to give a huge shout-out to my client Neeraj who just killed his hydrostatic body fat testing! He is involved in the Silicon Valley tech industry, and he came to me with little experience in weight lifting, and a fairly weak, small frame. He wanted to get stronger and build some lean muscle mass!

We have been working hard, and we knew he had been building strength and size- but how much was a pleasant surprise! In ...

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7
AUG
0

Training

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4th of July strength workout

have been going to AKA for my workouts lately, so felt the itch to do some heavy lifting (back to my roots lol).

Here’s what I did

Deadlifts- warm up sets til 335 for 1 rep

Weighted pull ups- warm up sets til 35 lbs for 3 reps

Bench press warm up sets til 205 for 1 rep
3 sets single arm row on R arm 35 lbs x 10 Straight to single arm shoulder press on R arm 35 lbs x 8, then switch arms
Leg ...
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5
JUL
0

Training

Today I was able to go to the 24 and I did…

My random workout this AM- goal of burning 500 calories

2 sets:
1a. Pull-ups -12 body weight (yah buddy!)
1b. Leg press 45s x15
2 sets:
2a. Pull-ups -12 body weight
2b. Leg press two 45s x15
3. five min run (.51 miles)
2 sets:
4a. Abs x 50
4b. Bodyweight dips x 5
4c. Leg extension x 15 (the bodybuilder in me loves this, don’t hate)
5. Five min run (.55 miles)
2 sets:
6a. Handstand push ups against wall ...

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25
JUN
0

Training

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Katie’s 25 pound fat loss in 3 months!

Today I want to give a humungous shout-out to my rockstar client Katie. She has been successfully undertaking a dramatic body re-composition, and her most recent hydrostatic bodyfat test demonstrates crazy-amazing numbers.

 

Bodyfat %:

Previous Test 03/01/2013 41.65 %

Today’s Test 06/07/2013 33.64 %

Change in body fat percentage -8.02 %

 

Total Weight:

Previous Test 03/01/2013 204.5 lbs.

Today’s Test 06/07/2013 179.5 lbs.

Change in total weight -25 lbs.

 

Lean Mass:

Previous ...

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23
JUN
0

Testimonials, Training

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