GRIT_WELCOME_EBOOK

FITNESS INSTITUTE
ANGELO BREWING
WELCOME
PACKAGE
JOSIAH NARKOWICZ

TABLE OF
CONTENTS
ABOUT JOSIAH
KEY TERMS
THE GRIT METHOD
KEYS TO SUCCESS
ANATOMY
INUTRITION PRO
USING MY FITNESS PAL (CALORIE TRACKING)
USING TRAINERIZE (FITNESS APP)
STRESS MANAGEMENT TIPS
HEALTHY HABIT TIPS
GROCERY LIST
GOOD VS BAD PAIN
CLIENT EXPECTATIONS
FAQ

ABOUT JOSIAH
is an accredited Exercise Physiologist and Sports Nutritionist,
Josiah
Cert IV Remedial Massage therapist. Josiah aims to share the
and
he has gathered through university, education and field
knowledge
with others who are passionate about the science behind
experience
building muscle, losing fat and getting healthier.
a Bachelor of Science degree in Sport and Exercise science, and
With
masters of Exercise Physiology, Josiah has gathered the
accredited
scientific knowledge to compliment his practical experience
requisite
through training and coaching.
acquired
has coached women’s bikini and men’s bodybuilding
Josiah
and specialises in coaching athletes and the general
competitors,
population, whatever their goals may be.
has aspirations of completing a PhD in Sports Medicine or a related
He
and becoming an injury rehabilitation guru.
field,
currently lives in Gold Coast, Australia where he is producing
Josiah
videos and content to provide people with the current best
informative
practices in training, nutrition, and injury rehabilitation.

KEY TERMS
As many reps as possible (with good form). Often
AMRAP:
as a test to determine max strength
performed
Concentric: The contracting (“positive”) aspect of the lift
DB: Dumbbell
Eccentric: The lowering (“negative”) aspect of the lift
How hard you are pushing the set relative to failure.
Effort:
with RPE or %1RM
Measured
How often you directly train a given muscle per 7
Frequency:
days
Hypertrophy: The growth of (muscle) tissue
Intensity: Effort and load

KEY TERMS (continued)
Load: The weight of the external resistance
LSRPE: Last set RPE
Periodization: The organization of training over time
exercise: Main heavy compound movements that involve a
Primary
muscle mass (for example: squats, bench presses and
large
deadlifts)
Overload: The gradual increase of stress placed upon
Progressive
body during exercise training. In training contexts, this
the
involves progressively increasing some lifting parameter
generally
time (usually weight or reps)
over
ROM: Range of motion
Rate of perceived exertion. A measure of how difficult a set
RPE:
on a 1-10 scale, with 10 meaning muscular failure was
was
achieved.
exercise: Compound exercises which involve less
Secondary
mass (for example: cable rows, lunges, hip thrusts, military
muscle
presses, pull-ups, etc.)
Tempo: The speed at which the lift occurs.
exercise: Isolation movements involving only one joint and
Tertiary
targeting a single muscle – these are usually used to
primarily
isolate a specific, smaller muscle or to generate metabolic stress
Total amount of work performed. Usually approximated as
Volume:
x reps x load
sets

THE GRIT METHOD
purpose of this E-book is to provide a streamlined level of
The
and clarity for the members of the Grit Institute of
guidance,
Fitness
book contains exclusive and valuable information that should
This
used in conjunction with with program. The information provided
be
form the foundations for success, and develop core principles
will
are necessary for the mindset that is required while
which
completing the program

ANATOMY
FUNCTIONAL ANATOMY
important to understand the functional anatomy and
It’s
of the main muscles we’ll be targeting before we can
biomechanics
understand how to best train them.
anatomy determines what muscles can do. There are
Functional
things to consider when looking at a muscle’s functional
two
– origin and insertion.
anatomy
attach to bone by tendons from at least two points. The
Muscles
is the fixed attachment which does not move and the
origin
is the attachment which moves closer to the origin when a
insertion
muscle contracts.
contracting phase, referred to as the concentric phase (known
This
the “positive” phase), is normally followed by the eccentric
as
phase (lowering the weight – also known as the “negative” phase).

M A L A K E L
QUADRICEPS:
quadriceps (“quads” for
The
are comprised of four
short)
often referred to as
muscles,
the vastus lateralis (“quad
“heads”:
vastus medialis
sweep”),
rectus femoris (the
(“teardrop”),
portion of your upper
middle
and vastus intermedius
thigh),
runs underneath rectus
(which
The quads act to extend
femoris).
knee, taking the leg from a
the
position to a straight position.
bent
muscle of the quad has its
Each
unique insertion which we
own
worry about too much here.
won’t
remember that the main
Just
of the quads is to extend
action
(straighten) the knee.
The vasti muscles originate
ORIGIN:
the body of femur (“thigh bone”).
on
rectus femoris originates on the
The
of the “hip bone”
illium
INSERTION: Tibial tuberosity
Back squat, front squat,
EXERCISES:
lunge, deficit curtsy lunge,
walking
deficit Bulgarian split squat

HAMSTRINGS: The hamstrings are
actually a complex of four
muscles: semimembranosus,
semitendinosus, and biceps
femoris (which consists of a long
head and a short head). The
hamstrings collectively act to
both flex the knee (take the leg
from a straightened position to a
bent position, as in a leg curl) and
extend the hip (pushing your hips
forward, as in a deadlift).
ORIGIN: The semitendinosus,
semimembranosus, and long head
of the biceps femoris originate on
the ischial tuberosity. The short
head of the biceps femoris
originates on the linea aspera.
INSERTION: The semitendinosus
and semimembranosus both insert
on the tibia, while both the long
and short heads of the biceps
femoris insert at the fibula.
EXERCISES: Deadlift, Romanian
deadlift, seated leg curl, lying leg
curl, swiss ball leg curl

GLUTEALS: The gluteals (or “glutes”) are also a complex
of muscles consisting of the gluteus maximus, gluteus
medius, and gluteus minimus. As the name suggests, the
gluteus maximus is the largest of the three, followed by
the gluteus medius, and the smallest gluteus minimus.
The gluteus maximus has multiple origins including the
pelvis, sacrum, coccyx, and thoracolumbar fascia and
multiple insertions including the upper femur and IT band.
Because of this, it is able to perform a wide variety of
functions, but primarily:
- hip extension (push your hips forward)
- hip abduction (move your thigh away from the midline)
- hip external rotation (rotating your thigh bone out)
- posterior pelvic tilt (tucking your butt “in”)
The smaller glute medius still occupies a hefty portion
of the rear hip musculature and functions primarily
as a stabilizer during dynamic movement and as a hip
abductor. It originates on the pelvis and inserts on the
femur.

The Glutes are most effectively trained with exercises
that require a high degree of stability, especially
unilateral movements such as walking lunges, and
exercises that train hip abduction, such as machine hip
abductions.
ORIGIN: The gluteus maximus, medius, and minimus
originate on the ilium.
INSERTION: The gluteus maximus and gluteus minimus
insert to the iliotibial tract (IT band) and the gluteal
tuberosity on the femur. The gluteus medius inserts to
the greater trochanter on the femur.
EXERCISES: Hip thrust, back squat, cable standing glute
kickback, seated hip abduction, deadlift, front squat,
knee-banded hip thrust, lateral band walk, machine
seated hip abduction, deficit Bulgarian split squat, band
seated hip abduction

There are two pectoralis muscles (pecs for short)
PECTORALIS:
on your chest: the pectoralis major and the pectoralis
located
The pectoralis major originates on the sternum and
ORIGIN:
The pectoralis minor originates on the 3rd-5th ribs.
clavicle.
The pectoralis major inserts on the humerus. The
INSERTION:
minor inserts to the coracoid process (front of your
pectoralis
Barbell bench press, push ups, incline bench press,
EXERCISES:
fly, ect.
chest
The pectoralis major can be divided into two heads: the
minor.
head or “upper chest” (which originates at the
clavicular
and the sternal head or “lower chest” (which originates
clavicle)
the sternum).
at
pecs act to adduct the upper arm (bring the upper arm
The
the body), and to internally rotate the shoulder joint. The
across
fibers also aid in shoulder flexion (raising your upper
clavicular
up), but the sternal fibers do not.
arm
shoulder).

The back is comprised of a massive web of muscles, so
BACK:
the sake of simplicity we will only look at the largest back
for
The latissimus dorsi (lats for short) is a big muscle
muscles.
runs from just underneath your arm pit all the way down
which
to the bottom of your back.
lats primarily act to extend the shoulder (bring your upper
The
downward) and adduct the shoulder (moving your elbows
arm
your mid back). The trapezius (traps for short), is
towards
large muscle running from the base of the skull down
another
to the middle of your inner back.
people think about the traps, they tend to only think of
When
upper fibers, but the middle and lower fibers take up a
the
large surface area as well. The traps act to elevate the
very
(shrugging your shoulders), retract the scapulae (pull
scapulae
shoulder blades back), and extend the shoulder (pull your
the
backward when your elbows are raised).
arms

Illiac crest and
ORIGIN:
fascia
thoracolumnar
Narrow neutral-grip
EXERCISES:
cable seated row,
pulldown,
Occipital bone (upper
ORIGIN:
corresponding
traps),
Cable seated row,
EXERCISES:
T-bar row,
chest-supported
LATS:
INSERTION: Humerus
pulldown, chestsupported
supinated
T-bar row, pronated
single-arm pulldown,
pulldown,
Strength machine row
Hammer
TRAPS:
ligaments
supraspinous
the mid and lower traps
for
INSERTION: nuchal ligament
Strength machine row,
Hammer
lateral raise, dumbbell
dumbbell
delt raise, seated face pull,
rear
reverse fly, high-to-low
cable
pull, reverse pec deck,
face
trap raise
prone

The biceps brachii are a two-headed muscle containing a
BICEPS:
head and a short head. They collectively act to flex the elbows
long
coracoid process, supraglenoid tubercle insertion: Radial
ORIGIN:
tuberosity
Narrow neutral-grip pulldown, single-arm cable curl,
EXERCISES:
pulldown, hammer curl
supinated
The triceps lie on the back of your upper arm and are
TRICEPS:
up of three heads: a long head, a medial head, and a lateral
made
Infraglenoid tubercle, radial groove
ORIGIN:
Olecranon process on ulna
Insertion:
Dumbbell shoulder press, close-grip push-up, dumbbell
EXERCISES:
crusher, dumbbell incline press, machine shoulder press, cable
skull
the elbow from a straightened position to a bent position),
(bring
supinate the wrist (twist the pinky upwards). The brachialis,
and
runs underneath the biceps brachii, is also a strong elbow
which
flexor
The triceps collectively act to extend the elbow (bring the
head.
from a bent position to a traightened
elbows
position).
rope tricep extension

The abs are a huge web containing many muscles which all
ABS:
a similar function. When talking about the abs, we are typically
have
Bicycle crunch, hollow body hold, Russian twist,
EXERCISES:
leg raise
hanging
referring to the rectus abdominis – the “6-pack”.
rectus abdominis acts to flex the spine, rotate the torso, and
The
spinal extension (prevent your lower back from arching
resist
inwards).
ORIGIN: Crest of pubis
INSERTION: Xiphoid process

The calves are a complex
CALVES:
of two muscles – the
consisting
Lateral and medial condyle
Origin:
femur of
Standing calf raise,
EXERCISE:
calf raise
seated
(or gastroc for short)
gastrocnemius
the soleus. The gastrocnemius is
and
big muscle underneath the back
the
your knee and the soleus is a
of
flatter muscle which runs
smaller,
the gastroc down to
underneath
your ankle.
the gastroc and soleus act to
Both
the ankle (point your
plantarflex
toes down).
INSERTION: tendo calcaneus

INUTRITION PRO
the software we use to develop and prescribe nutrition plans to
Is
clients.
completion of payment and account set-up/documents,
Upon
will be sent an invitation (via email provided) to activate your
you
inutrition account
in the software, your diet plan will be ready for you to look
once
and make any necessary changes (food substitution), as the
at
provided is a template/guide to use each day as you
plan
the program
complete

MY FITNESS PAL
(CALORIE TRACKING)
WHAT CAN YOU DO WITH MYFITNESSPAL?
Meals & Activity – Innovative tools make food & workout
Log
quick and easy.
logging
Goals – Customize your personal weight, nutrition & fitness
Set
goals.
Your Progress – See today’s progress at a glance, or
Track
your nutrition & calories in detail.
analyze
Fitness Pal has integration with the Grit Fitness app, after I've
My
your meal plan you can update your goals in My Fitness
finished
Pal.
time you log your meals, I'll be able to see exactly what and
Every
much you're consuming on a daily basis.
how

USING TRAINERIZE (FITNESS APP)
is the training software we use to prescribe training
TRAINERIZE
track weekly goals/habits, interact with groups, direct
programs,
messages about program, and payment systems.
app is downloaded, logged in and account is setup, you
Once
view your program in the "calendar" section. with your daily
can
easily laid out for you Check off daily tasks will be
tasks/workouts
for us to review in our weekly/fortnightly coaching call
saved

STRESS MANAGEMENT TIPS
MANAGEMENT | Focus only on completing 1-2 important
TIME
per day, this will put you in"flow state"
tasks
| Set reminders for you sleep routine, digital detox, in bed
SLEEP
9pm, read, meditation, plan the following day's 1-2 tasks.
at
| Meditation is a form of "focus training" and allows
MEDITATION
to become detached from negative energy, set 10 mins aside
you
(night or morning)
/ LETTING GO | learn to Accept things out of your
ACCEPTANCE
focus only on what you can control yourself, and release
control,
your unrealistic expectations on other people
YOURSELF | speak to yourself like you're speaking with
NURTURE
loved one, with kindness, gratitude, and love. this will remove
a
self-doubt or hatred

HEALTHY HABIT TIPS
ROUTINE | Wake up hour before you have to leave,
MORNING
your day with 5-10 mins stretching or intense exercise, cold
start
shower, set daily intentions and gratitude, caffeine hit
MEALS | Prepare your meals every 2nd day, buy some
PREPARE
while you're cooking dinner, just cook your meals for
Tupperware,
the following day (takes 30 mins)
IMPORTANT REMINDERS | Using the reminders app (Iphone)
SET
daily reminders to track food, complete workouts, night time
set
and anything else you deem crucial for success within the
routine,
program
STUDY / WORK ROUTINE | use this method... study or work for
SET
mins (timed) then have a 5 minute break to stretch the legs
25
repeat, complete most important tasks in morning, and group
and
tasks together
similar
/ SELF EDU | spend 30 mins per day to educate yourself
READ
about the particular field you've chosen
further

GROCERY LIST
buying what you like on the grocery list, and making healthy
suggest
from the foods on the list.
meals
is a guide of the foods you should be buying, which will optimise
This
digestion, reduce bloating/inflammation in the gut area, improve
your
stress levels, and build confidence in the process

VS BAD PAIN
GOOD
discomfort is part of the exercise process, and is necessary
Mild
the improvement of performance and physique.
for
Burn is good pain. It should be short-lived and during the
The
exercise only.
after a workout should leave you exhilarated, but not
Fatigue
Fatigue that lasts days means you have been
exhausted.
challenged and your muscles and energy stores are not
excessively
replenished properly. Chronic fatigue is referred to as “over-
being
training” and is not good.
is common, especially for muscles that have not been
Soreness
for long periods of time, or when you perform an
exercised
you are not accustomed to. Soreness typically begins
exercise
a few hours, but peaks two days after exercise. This is
within
to as Delayed Onset Muscle Soreness and is normal when
referred
a new fitness program.
beginning
Pain – Usually caused by the improper execution of an
Bad
Nothing should really “Hurt”. Immediately notify me
exercise.
a physician of any sharp or sudden pains, swelling, or any
and/or
feelings in your joints or ligaments.
unnatural
is recommended to perform each exercise with NO WEIGHT to
It
yourself with the movement pattern, and to mentally
familiarize
physically prepare you for the tasks ahead. Warming up is a
and
part of injury prevention and prepares your body for
crucial
exercise by lubricating your joints.
me of any extreme soreness that may occur. Mostly, it’s
Notify
to train through soreness.
counter-productive

W R I T T E N B Y J O S I A H N A R K O W I C Z - H E A D C O A C H
CLIENT EXPECTATIONS
In order to maintain a high level of adherence, accountability, and
reinforcement through the program, clients will follow a set of
guidelines.
During the initial client call, clear expectations will be made around
your responsibilities as a client during the program
Active clients will post 1 picture per month to their social media,
detailing their results or how the program has helped (tag business
page)
Active clients will post 1-2 insta/facebook stories per week -
showcasing their workout session, meals, ect (tag business page)
Upon completion of first milestone, clients will be expected to bring
in 1-2 referrals into the business to set up a coaching call with me
Upon completion of the minimum term, client will be expected to
make a 1-2 min video testimonial about their results from the
program

FREQUENTLY ASKED QUESTIONS
How do I know if I am progressing?
1:
You want to think of this journey as a marathon, not a sprint. It
A:
be difficult to accurately determine if you are making visual
can
day-to-day or even week-to week.
progress
physique progress photos every 4 weeks and comparing
Taking
side by side is a good way to detect visual differences that
them
simply wouldn’t notice in the mirror. But ultimately, because of
you
relationship between strength gain and muscle gain, the main
the
you want to use for tracking your progress is strength. If
metric
getting stronger, while using good technique, you’re
you’re
progressing.
is strongly recommended to log every workout either in writing
It
the program out or use a separate notebook) or in an app, so
(print
don’t have to rely on memory to keep track of personal strength
you
Taking body measurements a few times a year can also be
records.
but simply focusing on steady strength progression will be
helpful
best proxy for determining muscular progress.
your

2. Should I eat in a caloric deficit, maintenance, or surplus?
Eating in a slight caloric surplus will yield the best results and
A:
recovery, however, if your main goal is fat loss, eating in a
best
deficit will be necessary. As a beginner, you can continue to
caloric
strength and size progress while in a moderate caloric deficit
make
achieve body recomposition (lose fat and build muscle at the
and
time) if protein intake is sufficient (0.8-1g/lb bodyweight as a
same
ballpark).
an intermediate-advanced level trainee, the likelihood of
As
substantial body recomposition is smaller, but still
achieving
So, in all, a caloric surplus is recommended for optimal
possible.
but some progress can still occur at caloric maintenance
progress,
and even in a caloric deficit.
3. why I am not getting sore from my workouts?
Muscle soreness is largely attributed to eccentric contractions
A:
contractions at long muscle lengths. Delayed onset muscle
and
(DOMS) isn’t required for hypertrophy to occur, but the
soreness
muscle damage might play a role in hypertrophy. With
associated
said, the main goal of this program is to build muscle and
that
not to get you feeling sore. In fact, reduced soreness over
strength,
indicates that your body is adapting and recovering, which is
time
a good thing for continued progress.
actually

I am getting very sore from my workouts. Should I skip the gym
4.
I am not sore?
until
You may experience increased soreness when you first begin the
A:
because it is presenting a new stress to your body. Foam
program
can help reduce DOMS and increase ROM, so if you are
rolling
getting sore week after week, consider adding a short
consistently
3-5 minute foam rolling routine at the end of the workouts.
training while sore is not inherently problematic for
Otherwise,
growth unless it puts you at an increased risk of injury. If
muscle
having a difficult time getting into position for any of the
you’re
exercises, or finding it difficult to complete a full ROM
planned
to pain, do not train. Otherwise, in the case of mild soreness,
due
a slightly longer warm up for each exercise and use your
perform
discretion with avoiding injury being a top priority. One extra
own
day will not set you back very far, but a serious injury will.
rest
Why isn’t there much exercise variation from week to week?
5.
Changing exercises from week to week is more likely to flatten
A:
the strength progression curve. This is to ensure both
out
by adding volume incrementally to these specific
progression
and mastery of these movements in terms of form and
movements
There is large variation in exercise selection between
technique.
1 and 2 to avoid monotony and create a novel training
Blocks
to finish the program strong.
stimulus

What do I do after I finish the program?
6.
You have the option of running back through the same program
A:
for another 16 weeks, after determining your new 1 rep maxes
again
the main lifts. After running through this program for 3-5 cycles
on
once progress stalls, you may want to graduate to my 1-on-1
or
services to take your physique to the next level.
coaching
I find hip thrusts awkward. Is there any alternative exercise?
7.
but give it your best effort first. The barbell hip thrust has been
Yes,
to be highly effective as a glute builder for a reason.
shown
you can do banded hip thrusts.
Alternatively,
direct all other question to gritfitinstitute@gmail.com -
Please
avoid directing questions about this program to social media
Please
it is not a reliable means of making contact or getting the
as
information. Please allow 3-5 business days for a reply.
correct