a:3:{s:7:"widgets";a:8:{i:0;a:6:{s:5:"title";s:55:"Want to learn some bodyweight movement to get stronger?";s:4:"text";s:1177:"<p>After my last newsletter some people wondered what a pistol squat was. A Pistol squat is a one-leg squat in which your non-working leg is held in front of you parallel to the ground at the bottom of your squat. Here is a tutorial video for pistol squat, how to take the step to get there and different variations to practice. This movement involves lots of mobility in ankle, knee and hip joint, its not for everyone and might take commitment to achieve it. It also involves the right amount of strength, flexibility, mobility and balance. 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. Next step is extending one leg forward coming down slowly with control, roll back and use momentum to come back up. You might prefer coming down 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>";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:4:{s:5:"title";s:36:"Pistol Squat tutorial and variations";s:4:"text";s:122:"<iframe width="560" height="315" src="https://www.youtube.com/embed/xK4e0Bdc6Yo" frameborder="0" allowfullscreen></iframe>";s:11:"panels_info";a:5:{s:5:"class";s:14:"WP_Widget_Text";s:4:"grid";i:1;s:4:"cell";i:0;s:2:"id";i:1;s:5:"style";a:2:{s:27:"background_image_attachment";b:0;s:18:"background_display";s:4:"tile";}}s:6:"filter";b:0;}i:2;a:6:{s:5:"title";s:34:"Global Bodyweight training program";s:4:"text";s:866:"<p>One of the best programs to master calisthenic movement, also call Bodyweight movement, is Global Body weight athlete program by Mike Fitch. This program is very well designed and an incredible resource to learn and evolve. It includes 75 videos and 140 exercises variations to achieve advanced movement such as: Muscle Up, Handstand Push Up, Single Arm Push Up, Single Arm Body Row, Pistol Squat, Handstand, L-sit, Human Flag, and Back Lever. If you want to have the full progression to attain a Piston Squat check this program. A big part of the program is also focused on Self Myofascia Release, Breath work, Mobility exercises and Activation exercises. I have a special promo code to save 25$ if you are interested <a href="http://www.choose2be.ca/product/global-bodyweight-athlete-training-program/">click here for more information</a>.</p><p> </p><p> </p>";s:20:"text_selected_editor";s:7:"tinymce";s:5:"autop";b:1;s:12:"_sow_form_id";s:13:"575f196058d3e";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:2;s:5:"style";a:1:{s:18:"background_display";s:4:"tile";}}}i:3;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:3;s:4:"cell";i:0;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: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:3;s:4:"cell";i:1;s:2:"id";i:4;s:5:"style";a:1:{s:18:"background_display";s:4:"tile";}}}i:5;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:3;s:4:"cell";i:2;s:2:"id";i:5;s:5:"style";a:1:{s:18:"background_display";s:4:"tile";}}}i:6;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:4;s:4:"cell";i:0;s:2:"id";i:6;s:5:"style";a:1:{s:18:"background_display";s:4:"tile";}}}i:7;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:4;s:4:"cell";i:0;s:2:"id";i:7;s:5:"style";a:1:{s:18:"background_display";s:4:"tile";}}}}s:5:"grids";a:5:{i:0;a:2:{s:5:"cells";i:1;s:5:"style";a:0:{}}i:1;a:2:{s:5:"cells";i:1;s:5:"style";a:0:{}}i:2;a:2:{s:5:"cells";i:1;s:5:"style";a:0:{}}i:3;a:2:{s:5:"cells";i:3;s:5:"style";a:0:{}}i:4;a:2:{s:5:"cells";i:1;s:5:"style";a:0:{}}}s:10:"grid_cells";a:7:{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";i:1;}i:2;a:2:{s:4:"grid";i:2;s:6:"weight";i:1;}i:3;a:2:{s:4:"grid";i:3;s:6:"weight";d:0.333333333333333314829616256247390992939472198486328125;}i:4;a:2:{s:4:"grid";i:3;s:6:"weight";d:0.333333333333333314829616256247390992939472198486328125;}i:5;a:2:{s:4:"grid";i:3;s:6:"weight";d:0.333333333333333314829616256247390992939472198486328125;}i:6;a:2:{s:4:"grid";i:4;s:6:"weight";i:1;}}}