Saturday Steel : Strength & Simplicity - Bodyweight Training and Easy Nutrition for Busy Lives

Welcome to this month's "Saturday Steel," - where we focus on forging ourselves into better versions, much like the steel forging process. Join us this month to explore bodyweight training. It's great for travel or adding variety to your routine, improving strength and movement. Also, discover easy, healthy meals for busy evenings with our low-effort cooking sessions—quick recipes that let you unwind!

💪 Benefits of Bodyweight Strength Training

Incorporating a bodyweight strength practice into your routine offers numerous benefits, especially when integrating it with your regular strength regime. Bodyweight strength training can enhance your kettlebell or barbell lifts by enhancing whole-body connection and overall bracing power. Additionally, mastering your bodyweight can significantly improve pound-for-pound strength and enable more athletic movements.

The beauty of bodyweight training lies in its powerful combination of simplicity and effectiveness: It doesn't need to be overly complicated or mimic the most challenging exercises seen on social media. When done well, bodyweight training can be the most straightforward, cost-effective, and convenient method of maintaining and building strength efficiently.

🌍Benefits + Specific Bodyweight Movements🎯

💪 Pull-ups and Variations:

• Serve as an excellent choice for both the abs and lats.

• Variations of the pull-up can provide complementary strength to your kettlebell or barbell lifts.

• Utilizing pull-ups as ladders during travel or as a complement to squat protocols is a powerfully effective way of continuing to build strength with minimal equipment.

• Progressing through more accessible versions when aiming for your first pull-up can be empowering. It can significantly improve your ab strength and enhance your lat connection, thereby supporting other strength goals.

✋ 🤚 Push-ups and Variations:

Hard Style Push Up

• Foster a strong connection throughout the body, benefiting other strength objectives.

• They are conveniently performed anytime, anywhere, requiring no equipment.
  

• Utilizing push-ups in ladders can significantly build "core" strength alongside deadlift routines.
  

• Working towards mastering a bodyweight push-up cultivates formidable ab strength and overall body synergy, even through basic variations.

🦵 Pistol Squats and Variations:

Weighted Pistol Squat

• Represent the pinnacle of combining lower body strength with mobility, fostering joint resilience, and enhancing athletic performance, especially in activities that demand single-leg power and stability.
  

• Like push-ups, they can be performed anytime, anywhere, without special equipment.
  

• Incorporating pistol squats in ladders can elevate lower body athleticism—add weights when bodyweight exercises become easy.
  

• Progressing towards a full pistol squat improves the mobility and stability of ankle, knee, and hip joints, boosts balance, and gradually enables a deeper range of motion.

By focusing on these movements, you can enjoy a varied, effective bodyweight training routine that complements and enhances your overall fitness strategy, regardless of where you are or the equipment available.

Learn To Train With Bodyweight Skills

J O I N  U S for our next StrongFirst Bodyweight Workshop! Whether you're just starting out or looking to advance your bodyweight skills, we have something for everyone. Our workshops focus on strength, mobility, and mastering bodyweight movements with expert instructors guiding you through each level.

• Bodyweight 101: The Naked Warrior – Perfect for beginners looking to build foundational strength.

• Bodyweight 201: Hard Style Pullups & Abs – Take your training up a notch with a focus on pull-ups and core strength.

• Bodyweight 301: SFB Ready – Advanced training for those preparing for the SFB Certification.

Don't miss out! Sign up for our newsletter below to be notified when our next workshop is scheduled, and secure your spot early. Let's build strength together!

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🍲 Low-Effort, High-Nutrient Meals for Busy Nights

We all have those nights when cooking needs to be simple, quick, and require minimal effort. That’s when our low-effort cook nights come in handy—meals that are easy to prepare and don’t require you to be in the kitchen the entire time.

Here’s a look at one of our recent low-effort meals:

🥕 Root Veggies

• Prep time: About 7 minutes

• Instructions: Wash, chop, season, and let the oven handle the rest. Roasting brings out their natural sweetness and makes them delicious with minimal attention!

🍚 Rice

• Prep time: About 60 seconds

• Instructions: Get it simmering on the stovetop, then check occasionally. We cook ours with broth for added nutrition and flavor.

🫘 Beans

• Prep time: About 60 seconds

• Instructions: Toss them in the Instant Pot or pressure cooker, and let it do the heavy lifting while you relax.

🥚 Scrambled Eggs

• Prep time: About 6 minutes

• Instructions: Scramble with curry and your favorite spices for a nutrient boost and extra flavor.

MVPs of the Night:

Our oven and Instant Pot make these nights possible, saving us time and effort while still delivering nutritious meals. We love adding color and variety with ingredients like purple potatoes, black rice, and red beans when we can.

To increase nutrition without extra work, we cook rice and beans with broth. This means we skip chopping garlic and onions on busy nights without sacrificing flavor or nutrients.

Balancing work, life, and rest looks different for everyone, but meals like this help us keep things simple without compromising on health.

What do your low-effort, high-nutrient meals look like? Let us know your go-to meals for busy nights!

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