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Importance of Sleep - The Importance of Sleep Why getting 8 hours can help with mood, weight loss, and muscle gains https://www.flochfitness.com/my-intermittent-fasting-story daily 0.75 2019-06-04 https://images.squarespace-cdn.com/content/v1/58d585b5f7e0ab027afe00e2/1555427413615-OAQGKF8SK53ZJ2WWFIKG/IMG_7885.JPG My Intermittent Fasting Story - MY INTERMITTENT FASTING STORY WAS NOT EATING FOR 16 HOURS A DAY WORTH IT? https://images.squarespace-cdn.com/content/v1/58d585b5f7e0ab027afe00e2/1559668176309-GX7V5MVADTXCA6F6KIQY/lean%2Bsean.jpg My Intermittent Fasting Story https://www.flochfitness.com/breathing daily 0.75 2019-06-04 https://images.squarespace-cdn.com/content/v1/58d585b5f7e0ab027afe00e2/1559667966243-X0QN6Y2J5Y1TTB2UM2ZB/IMG_8040.JPG How does breathing affect posture? - HOW DOES BREATHING AFFECT POSTURE? https://images.squarespace-cdn.com/content/v1/58d585b5f7e0ab027afe00e2/1559668338008-DO3CC3FUGTA6N0WZKAQQ/sway.jpg How does breathing affect posture? https://www.flochfitness.com/frontrack daily 0.75 2019-07-17 https://images.squarespace-cdn.com/content/v1/58d585b5f7e0ab027afe00e2/1563378671563-2GPAIA6K9Q0MUOFSSXOX/IMG_8029.JPG Improving Front Rack Position - Improving the Front Rack Position https://images.squarespace-cdn.com/content/v1/58d585b5f7e0ab027afe00e2/1563378355973-3OOYRBZR1N82QYQZ6H3R/2.jpg Improving Front Rack Position - The culprit for most front rack position issues is a flared ribcage (especially on the left side). Tilt of the ribcage inhibits shoulder flexion (arm moving up) and external rotation (thumb turning toward the ceiling). This leaves the wrist as one of the only areas left to pick up the lack of range of motion. Repetitive movement will leave the joint overtaxed. https://images.squarespace-cdn.com/content/v1/58d585b5f7e0ab027afe00e2/1563378105347-7I2CPKOR3F1WFSBIHHH4/Untitled%2Bdesign%2B%25282%2529.jpg Improving Front Rack Position - When front racking the bar, our goal is to have the bar resting on the shoulders with the wrists and hands relaxed. The bar should NOT be held/supported by the arms, but instead be supported by the trunk. We are looking for four points of contact: the outsides of the shoulders and the area around the collarbones. https://images.squarespace-cdn.com/content/v1/58d585b5f7e0ab027afe00e2/1563378975686-LU2W1ZHS9KAU7A0XJB46/Untitled+design+%283%29.png Improving Front Rack Position - PVC Front Rack Rock Back Breathing This is my favorite exercise to improve the front rack position. Hold a PVC with the hands facing toward the ceiling and the elbows on a box or bench. Exhale forcefully dropping the ribcage down back and in. Allow the arms to move overhead without the ribcage releasing upward. As you inhale, draw air into the upper back. You should feel a stretch in the upper back and lats. https://images.squarespace-cdn.com/content/v1/58d585b5f7e0ab027afe00e2/1563383498934-16DRBEG77K5QUZS7QZZ5/Untitled+design+%284%29.png Improving Front Rack Position https://www.flochfitness.com/30-free-at-home-workouts daily 0.75 2020-06-19 https://images.squarespace-cdn.com/content/v1/58d585b5f7e0ab027afe00e2/1592594798547-8OH3DUIFYUOTL0551AWK/skype+pic.jpg 30 Free at Home Workouts - CLICK HERE TO DOWNLOAD https://www.flochfitness.com/contact-me daily 0.75 2020-07-02 https://www.flochfitness.com/new-page daily 0.75 2021-07-30 https://images.squarespace-cdn.com/content/v1/58d585b5f7e0ab027afe00e2/1593370197626-V4BN9ENBC8AAWY0FYUPQ/website+help.jpg At-Home Personal Training - AT HOME PERSONAL TRAINING https://www.flochfitness.com/virtualpersonaltraining daily 0.75 2022-08-01 https://images.squarespace-cdn.com/content/v1/58d585b5f7e0ab027afe00e2/1593696247297-AWINVIQMT8TPP0VV1E6S/personal+traing+zoom.jpg Vitural Personal Training - Virtual Personal Training https://www.flochfitness.com/nutrition-coaching daily 0.75 2021-07-30 https://images.squarespace-cdn.com/content/v1/58d585b5f7e0ab027afe00e2/1593708672047-7PTEANIOD9LC0B5NJQ68/Untitled%2Bdesign%2B%25282%2529.jpg Nutrition Coaching - NUTRITION COACHING https://images.squarespace-cdn.com/content/v1/58d585b5f7e0ab027afe00e2/1593779207426-CD0B6UN8K4FUUJ0KWQQU/1.png Nutrition Coaching https://images.squarespace-cdn.com/content/v1/58d585b5f7e0ab027afe00e2/1593779232582-7V5APRYG0MXEPVO29IN9/2.png Nutrition Coaching https://images.squarespace-cdn.com/content/v1/58d585b5f7e0ab027afe00e2/1593708871774-UMLMC85CBNXBXS7NZ5CN/Testimonials+%281%29.png Nutrition Coaching https://www.flochfitness.com/corporate-wellness daily 0.75 2020-07-03 https://www.flochfitness.com/30-delicious-and-easy-recipes-for-you-and-your-family daily 0.75 2020-07-14 https://images.squarespace-cdn.com/content/v1/58d585b5f7e0ab027afe00e2/1594733270475-3I80UHHT9X43PITWRH67/30+healthy+recipes+for+you+and+your+kids.png FREE RECIPE GUIDE https://www.flochfitness.com/home-workouts daily 0.75 2021-02-05 https://www.flochfitness.com/educational-videos daily 0.75 2021-07-30 https://www.flochfitness.com/fix-your-front-rack daily 0.75 2021-12-17 https://www.flochfitness.com/fix-your-front-rack-signup daily 0.75 2021-12-17 https://www.flochfitness.com/email-signup daily 0.75 2021-12-17 https://www.flochfitness.com/services daily 0.75 2017-04-30 https://www.flochfitness.com/services/personal-training monthly 0.5 2018-05-02 https://images.squarespace-cdn.com/content/v1/58d585b5f7e0ab027afe00e2/1493579288732-CWM87DW36EQ5GQ17TVJR/FullSizeRender-3.jpg Services - Personal Training https://www.flochfitness.com/services/movement-assessment-and-coaching monthly 0.5 2018-05-02 https://images.squarespace-cdn.com/content/v1/58d585b5f7e0ab027afe00e2/1493579186340-WNBOKC7OEVEOIOTUVDYA/PRI.jpeg Services - Movement Assessment and Coaching https://www.flochfitness.com/services/online-programming monthly 0.5 2017-04-30 https://images.squarespace-cdn.com/content/v1/58d585b5f7e0ab027afe00e2/1490389074749-6ZACSC16B2XNHK3I86PE/IMG_2456.jpg Services - Online Programming