Press, Protein & Peace

The Press, sometimes known as the Overhead Press, is a great exercise to develop strength in the upper body; in particular, the Front Delts (shoulders), & Triceps (back of the arm). In the video below, you will see exactly how to perform the press properly.

When you address the bar, place your hands no more than shoulder width apart. As you go to walk under the bar, rotate your elbows in so that they are directly under your hands and also in front of your body. Place your feet shoulder width apart, brace your core, and lift the bar off the rack with your legs. Walk out of the rack, and place your feet slightly wider than shoulder width. Take a deep breath in, hold ‘momentarily’ and Press the bar up and back. To goal is to fully extend your arms over your head, with the bar going ‘slightly’ back at the top. Return the bar to your shoulders and repeat. (note-your body can move slightly forward from ‘the hips’ as the bar comes down and you can also ‘drive’ the bar up, by moving your hips ‘back’.)


I get asked all the time…”How much protein should I eat?” And my answer is always three fold: 1) First, we need to figure out how much ‘lean muscle’ you have on your body. 2) Second, what is your daily activity level? Strength training, yoga, running, etc. 3) Third, what are your goals? To give you an example: 1) I weigh 160 lbs. and have 10% body fat. So minus the weight for my bones, organs, and brain…I have ~104 lbs. of muscle. 2) My daily activity level is ‘high’; so I need to eat .9 grams x 104 lbs. of lean muscle = ~90 grams of protein/day because 3) my goal is to put on muscle and not gain fat. If you have questions about ‘your activity level’…feel free to email me with your ‘stats’ and I’d be happy to recommend a protein intake for you.

Peace – Etymology

From the Latin pax, meaning “freedom from civil disorder,” the English word came into use in various personal greetings from c.1300 as a translation of the Hebrew shalom. Shalom, cognate with the Arabic “salaam”, has multiple meanings: safety, welfare, prosperity, security, fortune, friendliness. The personalized meaning is reflected in a nonviolent lifestyle, which also describes a relationship between any people characterized by respect, justice and goodwill.

This later understanding of peace can also pertain to an individual’s sense of himself or herself, as to be “at peace” with one’s own mind attested in Europe from c.1200. The early English term is also used in the sense of “quiet”, reflecting a calm, serene, and meditative approach to the family or group relationships that avoids quarreling and seeks tranquility — an absence of disturbance or agitation.

In many languages the word for peace is also used a greeting or a farewell, for example the Hawaiian word Aloha, as well as the Arabic word Salam . In English the word peace is used as a farewell, especially for the dead as in Rest In Peace, RIP.

Whichever definition of the word you most subscribe to…aren’t they all something to strive to???


About Michael

Michael Bonetti has been a certified personal trainer since 1994. His true passion is helping people. Whether you need help losing weight for a wedding, playing golf better, or living without pain; Michael is dedicated to learning everything he can to help you achieve all your health and fitness goals.

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