Never had Air Conditioning.......Let's be PERFECT.......Latissimus • dorsi.......

Good Morning Family & Friends!

Welcome back to another Monday Morning Update. I'm your host George Mendez.

This has been a strange week here in NC and I assume the same for most on the East Coast. We've had some strange weather with it being oddly cool and not face melting hot like normal. My wife and I have noticed just how ready for fall we are :)

I'm not a summer person and I've never been. Summer always meant cutting the grass in the heat, playing extremely hot soccer games, and living in my moms house with no AC as a kid. As an adult I can say not much has changed but we do have AC lol

It's crazy how intolerable you become to the heat when you spend so much time indoors. As a kid I would spend 10-12 hours a day outside playing sports, running around with friends, riding bikes, and doing outside chores. Now when I take my dog for a 20 min walk I'm completely drenched in sweat and need to take a shower when I get home!

I've made it so easy for myself to be comfortable sitting in the house and relaxing. Just like everyone else I have to make myself go outside for 3-5x a day to walk, stretch my legs, and get in planned activity. It's hard to do in the summer for me at least because I hate to be unnecessarily sweaty if I'm not working out or doing working in the yard.

Give me the fall, winter, and spring I'm outside all day everyday it's hard to keep me in the house. Now that I have my garage gym set up I can workout in there, train my people I there, and relax and watch a movie in there. Throughout the year it's so important to continue to keep your movement levels high as the weather changes wherever you live in the world. Walking, working out, and doing outside activities all year long is how you prevent having a weak body. The more you can pay attention to the amount of steps you take each day with your added workouts you will be surprised how easy it is to maintain a certain bodyweight, BF percentage, and overall healthy blood panel.

Keep movement, keep walking, and keep a routine.....OK on to the topics!!

Let's be PERFECT!

I'm going to tell you how to be perfect just like me :)
- First you're going to listen to everything I say and do everything I do....I know sounds ridiculous right?? Unfortunately that's how people see being trying to live a healthier lifestyle....it has to be perfect. The weather has to be perfect, the food has to be perfect, the exercise has to be perfect.
- Not a single day in my life have I ever thought I was perfect. That word should only be used when it comes to pizza....pizza is perfect :)
- The only word I want you to describe your pursuit in a healthy lifestyle is consistency. Create a general plan of exercise 1-2 times a week, walking 15-30 mins a day, consuming foods that are good for your biochemistry, and sleeping 7-9 hours a night. If you can follow these types of hobbies 80% of the year you will absolutely live a much better life than you are right now.
- Nothing I just said is complicated would you agree?? The only thing that matters is that it's so easy most people won't do it. I train with athletes and regular people and they all have the same problem just at different levels. Most people do not take the time of restricting there mind and body of unhealthy things, adding in sustainable habits, and understanding time management.
- Building these types of skills will allow you to address the biggest problem in your life which is managing your stress. I'm not perfect and never will be. I am consistent with most of my routines which brings me peace of mind so that when real life shit hits me I can be ready and available to handle it.

Latissimus • dorsi

I definitely pulled a muscle in my back earlier this week and here's the story.
- I was lying down on the ground doing a single leg cross over. I wanted to add some extra movement in there to allow my muscles to activate better. I increased the intensity and speed of the movement and begin to swing my leg back and forth so my glutes will be the main focus. Once I as done I switched over to the other side and at that moment I felt my Latissimus Dorsi get real hot and (strain). I immediately laid back down and was disappointed in myself lol.
- I knew exactly what I did and how I did it. I did too much too fast and too soon from my previous 2 workouts and it caught my low back which was already fatigued. 1 day prior I did some sprinting drills which is very core intensity and uses all the muscles in my low back to lift my legs, 2 days prior I was doing heavy fast moving deadlift drills which is also very intense on the low back and core. Adding it all up to a recipe of being under recovered and under hydrated is how I pulled my low back.
- This is how I can see and understand what happens to my body I have to almost turn into an investigator and really think about what did I do in the last 48 hours to cause this to happen. Most of the time an injury no matter how small is the result of all the things you did up to that point of failure.
- The next couple of days I still kept up with my exercises but just very light and recovery based like body weight and bands. Walking and not sitting for too long and if I was sitting I would use a heating pad to keep the muscles loose. After a few days of rest and taking care of my body I'm back and ready to go!
- Injury is as certain as death. I want to try and control mine as much as possible!
- If you have any questions let me know :)

Again, thank you if you have read this far! I know this was a long one. Please know that I put a lot of love and energy into this business and specifically this email. I do this for me just as much as I do it for you.

Hope these words find you well! Stay Tuned and I'll see you next time!

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If you would like to train with me just reach out kgmendezfitness@gmail.com or checkout our social media pages:

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