a:3:{s:7:"widgets";a:6:{i:0;a:6:{s:5:"title";s:0:"";s:4:"text";s:765:"<p>After my last newsletter some people wondered what a pistol squat was. Here is a tutorial for pistol squat, how to take the step to get there and different variations to practice. First be sure you can perform a full squat/low squat pain free with heels on the ground. Then try 1 leg squat with a chair behind you to limit the range of motion, lower the chair to a bench. Try a full squat, to roll on back use momentum to come up. Same thing doing pistol squat. Might prefer coming down once slowly with control, then put feet down in a squat position and press yourself up with two legs. Remember coming down in a squat is the eccentric portion of the movement and you gain lots of muscles only working on that part.</p><p> </p><h3 class="widget-title"> </h3>";s:20:"text_selected_editor";s:7:"tinymce";s:5:"autop";b:1;s:12:"_sow_form_id";s:13:"575dcf2c40a8e";s:11:"panels_info";a:6:{s:5:"class";s:31:"SiteOrigin_Widget_Editor_Widget";s:3:"raw";b:0;s:4:"grid";i:0;s:4:"cell";i:0;s:2:"id";i:0;s:5:"style";a:1:{s:18:"background_display";s:4:"tile";}}}i:1;a:13:{s:5:"image";i:532;s:14:"image_fallback";s:0:"";s:4:"size";s:4:"full";s:5:"align";s:7:"default";s:5:"title";s:0:"";s:14:"title_position";s:6:"hidden";s:3:"alt";s:0:"";s:3:"url";s:0:"";s:5:"bound";b:1;s:10:"full_width";b:1;s:12:"_sow_form_id";s:13:"575dcfbae9de6";s:10:"new_window";b:0;s:11:"panels_info";a:6:{s:5:"class";s:30:"SiteOrigin_Widget_Image_Widget";s:3:"raw";b:0;s:4:"grid";i:1;s:4:"cell";i:0;s:2:"id";i:1;s:5:"style";a:1:{s:18:"background_display";s:4:"tile";}}}i:2;a:6:{s:5:"title";s:18:"Inspiration Person";s:4:"text";s:79:"<p>I want to introduce you to a feature inspiration person; Sarah Scherman.</p>";s:20:"text_selected_editor";s:7:"tinymce";s:5:"autop";b:1;s:12:"_sow_form_id";s:13:"575dcf928485e";s:11:"panels_info";a:6:{s:5:"class";s:31:"SiteOrigin_Widget_Editor_Widget";s:3:"raw";b:0;s:4:"grid";i:1;s:4:"cell";i:1;s:2:"id";i:2;s:5:"style";a:1:{s:18:"background_display";s:4:"tile";}}}i:3;a:13:{s:5:"image";i:343;s:14:"image_fallback";s:0:"";s:4:"size";s:4:"full";s:5:"align";s:7:"default";s:5:"title";s:0:"";s:14:"title_position";s:6:"hidden";s:3:"alt";s:0:"";s:3:"url";s:0:"";s:5:"bound";b:1;s:10:"full_width";b:1;s:12:"_sow_form_id";s:13:"575dd11d4ef50";s:10:"new_window";b:0;s:11:"panels_info";a:6:{s:5:"class";s:30:"SiteOrigin_Widget_Image_Widget";s:3:"raw";b:0;s:4:"grid";i:1;s:4:"cell";i:2;s:2:"id";i:3;s:5:"style";a:1:{s:18:"background_display";s:4:"tile";}}}i:4;a:6:{s:5:"title";s:0:"";s:4:"text";s:247:"<p>I meet Sarah during Bootcamp at VIU over a year ago. Ever since she keep make me giggle and bring so much joy to classes. Sarah you are one in a billon. If you want to read some inspiration, click here.</p><p><img class="so-widget-image" /></p>";s:20:"text_selected_editor";s:7:"tinymce";s:5:"autop";b:1;s:12:"_sow_form_id";s:13:"575dd276063de";s:11:"panels_info";a:6:{s:5:"class";s:31:"SiteOrigin_Widget_Editor_Widget";s:3:"raw";b:0;s:4:"grid";i:2;s:4:"cell";i:0;s:2:"id";i:4;s:5:"style";a:1:{s:18:"background_display";s:4:"tile";}}}i:5;a:6:{s:5:"title";s:19:"Meet Sarah Scherman";s:4:"text";s:1523:"<h3 class="widget-title"><strong>What motivates you to exercise?</strong></h3><p class="p1">The main thing that motivates me to work out is to make sure my body can continue to do the things I love:hiking, dancing, biking, moving, and eating. Oh and I wanna look like Beyonce! HAHA</p><p><strong>What activity/workout do you prefer?</strong></p><p class="p1">Is doing something with others, which is only one of the many reasons why I love Vero's bootcamp. Having the inspiration and support of others makes it fun! I also love getting into the woods for a hike.</p><p><strong>What is your superpower?</strong></p><p class="p1">I don't know what my super power is, but I wish it was flying.</p><p class="p1"><strong>What is your favorite dish/recipe?</strong></p><p class="p1">I generally love food. A curry, pad thai and taco have been known to make me cry out of happiness. And seal salt caramel ice cream... obviously.</p><p><strong>What is your cheat treat?</strong></p><p class="p1">I cheat all the time. Having chocolate for breakfast is legit, and peanut butter is best by the spoonful. We got one life to live.</p><p><strong>What are your goals and dreams?</strong></p><p class="p1">My goal is to never stop pushing myself to be the best version of myself, and my dream is to never stop dreaming.</p><p><strong>Advice for a newbie?</strong></p><p class="p1">Don't let yourself say "I'm too tired or too busy". Make time. If it's hard to start, fin a pal and support each other. Oh and laugh. HAHAHAHAHAHAHA XOX</p>";s:20:"text_selected_editor";s:4:"tmce";s:5:"autop";b:1;s:12:"_sow_form_id";s:13:"575dcfec907e5";s:11:"panels_info";a:6:{s:5:"class";s:31:"SiteOrigin_Widget_Editor_Widget";s:3:"raw";b:0;s:4:"grid";i:2;s:4:"cell";i:0;s:2:"id";i:5;s:5:"style";a:1:{s:18:"background_display";s:4:"tile";}}}}s:5:"grids";a:3:{i:0;a:2:{s:5:"cells";i:1;s:5:"style";a:0:{}}i:1;a:2:{s:5:"cells";i:3;s:5:"style";a:0:{}}i:2;a:2:{s:5:"cells";i:1;s:5:"style";a:0:{}}}s:10:"grid_cells";a:5:{i:0;a:2:{s:4:"grid";i:0;s:6:"weight";i:1;}i:1;a:2:{s:4:"grid";i:1;s:6:"weight";d:0.333333333333333314829616256247390992939472198486328125;}i:2;a:2:{s:4:"grid";i:1;s:6:"weight";d:0.333333333333333314829616256247390992939472198486328125;}i:3;a:2:{s:4:"grid";i:1;s:6:"weight";d:0.333333333333333314829616256247390992939472198486328125;}i:4;a:2:{s:4:"grid";i:2;s:6:"weight";i:1;}}}