MFA Supplements

WHAT DOES A MFA TAKE AS FAR AS SUPLEMENTATION TO THEIR DIET? DR RHONDA PATRICK GETS INTO SUPLENTATION ABOUT 2 HOURS 1 MINUTE IN. FAST FORWARD AND LISTEN THEN LETS HERE SOME FEEDBACK.

SHOUT OUT TO MIKE "FEDERAL PHENOM" DOLL FOR LAST WEEKS FEEDBACK

4-24-17 & 4-26-17

4-24-17

10 MINUTES TREADMILL(STEEP INCLINE WALK?) OR 10 MINUTES ROW

10 MINUTES MOBILITY

10 MINUTE AMRAP 
10 TOE TO BAR
30 DOUBLE UNDERS
10 ALT DUMBELL SQUAT SNATCH 25/15

4-26-17

8 MINUTES MINUTES MOBILITY

2 MINUTES
BURPEE PULL UPS

REST 1 MINUTE

4 MINUTES
20 DOUBLE UNDERS
10 SIT UPS

REST 1 MINUTE

6 MINUTES
3 HANG CLEAN 135/95
6 HR PUSH UPS
9 BODY SQUAT

8 MINUTES MOBILITY

FOOTAGE FROM JULIE BURKE

$50 MFA Eating Programs

MFA members have the opportunity to get meal plans now from Lori Forseth. Not only is she a Hall of Fame Athlete from Enterprise High School, All American Soccer Player at college level (Humboldt and Simpson), current member of a Pacific Premiere League soccer team at age 40, current certified fitness trainer and working mother of 3 but she is a walking billboard for fitness able to perform along with having a great physique. Lori will design a month long meal plan with versatility and options so one will learn and apply in their lifestyle for continual use making it more then just a program but a gained knowledge for continued application. The initial consultation and weekly check ins, ability to curtail for eating window, allergies, food preferences, etc. will make this a plan adaptable to any lifestyle so no one has an excuse to fail. Call or Text her at (530) 356-6528 and find her Instagram at @forsethfitness and on Facebook and check her links below.

https://fitnessmodels.com/lori-forseth/newsfeed

https://www.ideafit.com/profile/krazylo13

WINDOW OF OPPORTUNITY?

LETS HEAR MFA THOUGHTS ON THIS TOPIC?

FAST FORWARD TO 2:27:20 OF THE PROGRAM AND LISTEN TO DR. RHONDA PATRICKS THOUGHTS ON "EATING WINDOW" AND SEE IF THIS CAN BENEIFT YOUR EATING "PROGRAM". MFA COMMUNITY HAS HEARD OF THIS EATING PROTOCOL FROM HEALOHANI MONTGOMERY AND LORI FORSETH FROM OUR GYM AS WELL BUT HERE IS ANOTHER PERSPECTIVE.

4-17-17 & 4-19-19

4-17-17

3 MINUTES MOBILITY

CAN YOU GO UNBROKEN? 
3 ROUNDS, ROUND 1, ROUND 2, ROUND 3
30 SECOND PLANK
30,20,10 KB SDHP 70/53
30 SECOND PLANK
30,20,10 WALL BALL
30 SECOND PLANK
30,20,10 CALORIE ROW
30 SECOND PLANK
30,20,10 SHOULDER TO OVERHEAD 75/55

3 MINUTES MOBILITY

4-19-19

5 MINUTES MOBILITY

20 DEADLIFT 185/135
20 OH WALKING LUNGES 95/65
20 GHD SIT UPS
40 PULL UPS
20 GHD SIT UPS
20 OH WALKING LUNGES 95/65
20 DEADLIFT 185/135

10 MINUTES MOBILITY

4-11-17 TRACK DAY

JOG TO SEQUOIA THEN MIX THIS KP INSPIRED WOD IN....

ASSIGNED MINUTE IS....
0:00 200M
2:00 400M
5:00 200M
7:00 800M
12:00 200M
14:00 400M
EACH RUN IS A SPRINT, RECOVER BEFORE NEXT ASSIGNED MINUTE

4-10-17 & 4-12-17

4-10-17

1 MILE RUN OR 1500M ROW

5 MINUTES MOBILITY

10 MINUTE METCON
10 PULL UPS
10 ABIVE SHOULDER DB WALKING LUNGES 45/30
5 OVER DB BURPEES

5 MINUTES MOBILITY

4-12-17

5 MINUTES MOBILITY

UNBROKEN GOAL ON ALL IN RED                                                                                                                                                                                                                           
50 SECOND CORE (30 PLANK/20 SUPERMAN)
30 DEADLIFT 135/95
50 SECOND CORE (30 PLANK/20 SUPERMAN)
30 HANG CLEANS 95/65
50 SECOND CORE (30 PLANK/20 SUPERMAN)
30 S2OH 95/65
50 SECOND CORE (30 PLANK/20 SUPERMAN)
30 T2B
50 SECOND CORE (30 PLANK/20 SUPERMAN)
30 FULL PUSH UPS WITH 1 SECOND PAUSE AN INCH FROM BOTOM
50 SECOND CORE (30 PLANK/20 SUPERMAN)

5 MINUTES MOBILITY

4-3-17 & 4-5-17

4-3-17
3 ROUNDS
1000M ROW OR 1/2 MILE RUN
9 TABATA ROUNDS
1,4,7 PUSH UP
2,5,8 SQUATS
3,6,9 SIT UPS

4-5-17
3 ROUNDS
1/3 MILE RUN OR 400M ROW
9 TABATA ROUNDS
1,4,7 PULL UPS
2,5,8 KB SWING
3,6,9 BURPEE