Must try: Seal Rows

I love seal rows because they give you a well-developed back while avoiding spinal compression. They also prevent any unwanted movement as your body is pinned against the bench. I used them often during my rehab and program them regularly for accessory work. They force you to really squeeze and use your back muscles as opposed to trying to swing or yank with your arms or legs. Although they aren’t popular, they are very effective. Sure they might take a minute or two to set up, but once you do them, you’ll be hooked.

See them in action here.




Must read: Meal Frequency and Energy Balance

Piggy backing off of last week’s read about Starvation Mode Myths, I wanted to bring up another great article regarding meal frequency. For some reason, we’ve always heard that eating 6 small meals a day, or nibbling food versus gorging, is more effective for weight loss. This article covers why meal frequency has no significant impact on weight loss, unless of course they are eating more than they should be overall. This is of course assuming macros are set how they should be, but it has nothing to do with metabolic rate. However, if you feel more full eating 5 or 6 small meals a day, then perhaps that is the best route for you. But for some, they prefer 3-4 larger meals. Whatever makes it easier for you to control hunger and sticking to your nutritional goals, then that is what you should do. Anyway, give it a read and let me know what you think.

Read it here.




Must order: Nitro Cold Brew (Starbucks)

OK so I’m late to the party, but did someone say nitro? This is the only way I drink beer, so why not coffee too? Ever since I realized Starbucks started serving these, I’ve been ordering one every day. It’s a low cal (5 calories total) mid-day pick me up, infused with nitrogen so you know it tastes rich and creamy.

Read all about the nitro coffee here.




Must have protein snack: One Protein Bar Mint Chocolate Chip

I’m always asked about my favorite protein bars, and these are by far my favorite. I like all flavors, but right now I’m stuck on this one. It reminds me of thin mints, and who doesn’t love thin mints? The macros are hard to beat 220 cals (7f/24c/21p).

Buy them on Amazon here.




Must buy: Scuba Hoodie (Lululemon)

And the Scubas have made a comeback, making their way to my shopping cart. For good reason too. Lululemon has released some beautiful, soft colors lately. I stopped buying these for a while because the colors were dull and the material was stiff, but this newer light cotton fleece version is comfortable and perfect to lounge in after a hard work-out. For past Scubas, I’ve ordered a 4 for more room in the shoulders, but I find these much more forgiving so I order a 2 in this version. Dusty rose is beautiful in person and I have mystic green on the way.

Buy one here.



As always, I’m not paid to review or recommend any of the products listed (just things I like).

That’s it for this week’s musts. Have a great week friends!

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