Muscle and Fitness

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Gym Junkies Fitness, Health, & Nutrition Blog

  • Go to Sports Supplements
    by Terry Asher on May 28, 2020 at 12:31 am

    Supplementation helps take your workout to the next level. It allows you to squeeze out every ounce of performance and maximizes your effort. While supplementation should never be viewed as a replacement for working out and exercising (there is a reason why it is called a “supplement” and not a “replacement”), it can help you reach new fitness goals. However, the biggest issue with supplements is the sheer volume available. If you walk down the supplements section of your grocery … The post Go to Sports Supplements appeared first on Gym Junkies.

  • Is the fruit diet a good option?
    by Terry Asher on May 25, 2020 at 11:13 pm

    There are diets based on just about every food group imaginable. One particular diet that has picked up some interest in the last several years is the Fruitarian Diet, or better known as the fruit diet. As you might guess, this is a diet based around fruit. Think of it as taking the vegan diet to an entirely new height. Now, there are a few ways you can tweak the diet to fit your specific dietary needs, but in reality … The post Is the fruit diet a good option? appeared first on Gym Junkies.

  • How does Yoga Impact your Fitness?
    by Terry Asher on January 23, 2020 at 8:30 pm

    There are a number of fitness options you can incorporate into your workout routine. One option you might want to consider is yoga. Yoga Fitness Benefits The health benefits of yoga are a bit different from what you might experience with other kinds of cardio, or even some similar workout methods like Pilates. It isn’t going to burn the same kind of calories as running, swimming, using an exercise bike, or other cardio machines, but yoga fitness does help improve … The post How does Yoga Impact your Fitness? appeared first on Gym Junkies.

  • Achieve the Slimming Look
    by Terry Asher on January 21, 2020 at 5:20 pm

    We might be in the dead of winter, but blink and summer will be right around the corner. Of course, this means you’ll need to start shedding some of the winter weight you put on from the holidays and being stuck inside. At least if you want to look your best for swimsuit season. That means in the not too distant future you’ll need to move away from the building muscle phase of your workout routine to slimming down. There … The post Achieve the Slimming Look appeared first on Gym Junkies.

  • Secrets of Bodybuilding
    by Terry Asher on January 16, 2020 at 9:00 pm

    Have you ever watched a bodybuilding competition and wished you had the same kind of physique? Maybe you look in the mirror and, even if you’re already in good shape, you want to take it to the next level? Or, perhaps you just want to see if you have it in you to become a defined bodybuilder. Whatever your motivation is you can, in fact, become a bodybuilder. You don’t need to do it for competition if you don’t want … The post Secrets of Bodybuilding appeared first on Gym Junkies.

Total Gym Pulse Health and Fitness Blog

  • Fit in 5 with Cassandra Part 2
    by Total Gym Direct on May 18, 2020 at 1:51 pm

    https://youtu.be/1YLBn5awgkI This exercise series is really a fun and fast way to get a great workout in a short amount of time. I love the simplicity of using the wing attachment to complete the five exercise moves. To get the most out of this routine, you will repeat all five exercise with five rounds. This round of Fit in 5 will work the legs, back, shoulders, arms and abs. Let’s get started! ***Always warm up before starting any workout routine, have water and a towel ready. Fit in Five Part 2 Complete 15 Reps - 5 Sets 1. Seated Leg Curl Crunch Combo – Place feet into the wing attachment, sit up facing the tower and place feet into the attachment. Pull with the heels and crunch up into the movement to activate the abdominals at the same time. 2. Alternating Single Arm Pull Up – In prone position, place one hand on the wing attachment palm down as you pull up alternating right and left. Low levels are key to stay in good form and work your way up from there. 3. Hangman – In supine position, hold onto the wing bar palms up as you lift your legs to midline and lower back down working the lower abdominals. 4. Shoulder Press – Attach the wing bar or press up bars to the base of the Total Gym. In supine position press away from the body and slow return to avoid hitting the stoppers. 5. Inverted Crunch Reach – Place feet into wing attachment. Lie back with your legs extended, slight bend in knees. Crunch all the way up reaching towards the left leg then repeating towards the right leg. Keep alternating to complete the reps. You will find how efficient the Total Gym is moving fluently through each exercise. Feel free to lower levels for less weight and raise levels for more challenging weight as needed. For more fitness tips and motivation please join me at Cassandra’s Total Fitness on Facebook, Instagram, and YouTube. Cassandra Kurpiel Certified Health Coach Total Gym Brand Ambassador The post Fit in 5 with Cassandra Part 2 appeared first on Total Gym Pulse.

  • Immune System Wellness
    by Frances Michaelson on May 12, 2020 at 7:34 pm

    Focus on Health Given the environment we are living in, it is crucial to focus on the only thing that we can control right NOW -- our HEALTH. We must take serious and practical measures to strengthen our immune system. I would love to help you with that. The coronavirus is made up of many strains that have been around for a long time. COVID-19 is a strain of coronavirus that is unfamiliar to the medical system and spreads a lot faster. There is a lot of information available online about the symptoms and statistics. This blog is not meant to focus on this virus necessarily, but to emphasize the power we have to build a strong immune system so that we need not fear any virus. Strengthening the Immune System Naturally How can we strengthen our immunity? A viral infection requires antibodies to fight it that are made by YOU. If a relatively healthy person comes into contact with any virus, their immune system will create the antibodies to fight it. Instead of filling your head with fear, why not take this time to practice stricter health measures. Did you know that 5 minutes of anger or fear suppresses your immune system for 5 hours? Here are my top recommendations to help ward off any virus. It is so important to initiate better health habits during flu season, and especially during a pandemic. 1) Take a high quality vitamin C especially if you are not eating a ton of organic fruits and veggies, or juicing. Try and choose a brand that has the least amount of toxic ingredients of course. I personally use the whole food called organic Camu Camu. 2) Take an adrenal cocktail filled with adaptogens and calming herbs that will support your anxiety. There are many wonderful herbal teas available as well. Holy basil is one of my favorites. 3) Stay far away from sugar. If you think sugar is a comfort food, it is... for 10 seconds. After this, you will hit a wall that will increase your anxiety, especially if you are prone to it. 4) Vitamin D3 with K2 is extremely important for immune support especially when we lose the sun starting in the month of October. 5) Staying hydrated with bone broth, reverse osmosis warm water with lemon, and electrolytes is crucial. Aim for 3 liters of fluids a day between your meals. Try to drink your liquids warm or at room temperature. This practice will also help you digest your food better as cold drinks can deplete your enzymes. Juicing vegetables is so powerful as it supplies you with an abundance of minerals, electrolytes and anti oxidants that would be impossible to eat at one time. A great combination for immune support is celery (which also aids in stomach acid) , green apple , lemon and dandelion greens . 6) 75-80% of our immune system resides in our gut. Everyone is focusing on cleansing their hands and the outside of the body, but what is going on in the inside? We must keep our bowels moving. In Chinese medicine the lungs reflect the colon. Anybody that has sluggish bowels can have problems moving out respiratory issues. When somebody has a respiratory problem you want to make sure they are moving their bowels a few times a day. This has to happen naturally. The main reasons for constipation are a lack of good prebiotic fiber in the diet, and dehydration. In general, viruses or no viruses, we want to be moving our bowels well. We can run into so many problems when we get backed up. 7) Sleep and rest is of utmost importance. If falling asleep is difficult for you, you can try a good quality magnesium citrate before bed, or for a short time only, some melatonin. Your bedroom should be as dark as possible, with all Wi-Fi turned off . In fact, your cell phone should not be in your bedroom. Sleeping with your window open and a green plant for better oxygen would help as well. 8) Practicing breathing techniques is crucial. People do not realize how much and how often they hold their breath. There is nothing more beneficial to help strengthen the lungs than practicing a hold on the inhale. There is a lot of online support right now in this area. The Wimhof method has been popular for many years. Iknow that it is never easy to change our habits, but taking small steps is better than none at all. Stay safe and well! “A journey of a thousand miles begins with a single step” – Lao Tzu The post Immune System Wellness appeared first on Total Gym Pulse.

  • How to Alleviate and Prevent Back Aches and Pains with Total Gym
    by JayDee Cutting III, MBA on April 30, 2020 at 3:47 pm

    https://youtu.be/ouIEWUUWO-E Hello Total Gym Team! Master Trainer JayDee happy to be back with you for some education on having a life-long healthy back. The stats are staggering when it comes to back pain. Here are a few eye poppers from Georgetown University’s Health Policy Insti-tute: • Back problems are one of the most frequent complaints to doctors • About 65 million Americans report a recent episode of back pain • Back pain is the 6th costliest condition in the United States exceeding $12 Billion a year. It’s the leading cause of work loss days! • 8 percent of adults, 16 million people, experience persistent or chronic back pain Wow - time to rethink chiropractic school! So let’s get right to the solutions and use our Total Gym’s awesomeness to avoid being a statistic. Here are the three categories we’ll focus on using the Total Gym: • Mobility of Your Spine - think “stretching” your spine • Stretching the Culprit Muscles • Strengthening the Culprit Muscles Mobility of your Spine Your spine was intelligently designed to move in six different directions: 1) Lateral Flexion to the Right and 2) Left - Think side bending 3) Twisting to the Right and 4) Left - Rotation of your spine 5) Flexion - Rounding of your back when bending forward 6) Extension - Backward bending or arching your back I guarantee you do all of these at some point throughout your normal day. But you need to perform them deliberately, in balance, and in a full range of motion to keep your spine “Loosey Juicy” - my suave technical term. (Now you know why I’m not a chi-ropractor!) Let’s take balance, or lack thereof, for example. We bend forward 100’s of times each day (Spinal Flexion) and rarely do its counter move which is backward bending (Spinal Extension). Thus, those discs in between each spinal vertebrae are always being pres-sured the same direction. This imbalance adds up and on the one millionth time you bend forward to do something minor like turn off the shower - Bam - your disc slips out, you yelp, and then wonder how the heck that happened!? Unless you do yoga or Pilates, we rarely do backward bending in daily life. If you do have back issues I highly recommend you add these wonderful disciplines to your life in addition to your Total Gym workouts. Stretching the Culprit Muscles The main culprit muscles are your hamstrings, hip flexors and of course all the back muscles. Again we are talking about imbalances caused by every day life. Have you heard the latest buzz phrase “Sitting is the New Smoking”? Not only does prolonged sitting increase your mortality rate (a whole other conversation), it results in tight ham-strings and jacked up hip flexors. This wreaks havoc with our spines by pulling it out of its neutral position. No bueno! Strengthening the Culprit Muscles Which ones might those be? Your Core muscles. Here’s my favorite definition: core - [kohr] noun - All the muscles that support and surround your spine. Many people think their core is simply the abdominal muscles. In my opinion, the most important muscles of the core are the ones you can’t see in the mirror. It is so important to remember to train your abs’ opposing muscles; your back muscles. Training only your abdominal muscles causes a muscle imbalance which tugs the spine out of its neutral position. No bueno again! OK, let’s get busy. Check out the video in which I will cover these three significant ar-eas. I’ll be using my (and my client’s) absolute favorite accessory, the Total Gym AbCrunch. As always, with the beautiful versatility of your Total Gym, I’ll combine two or all three of these areas within one exercise movement. Time saving efficiency and effectiveness at its best! jd The post How to Alleviate and Prevent Back Aches and Pains with Total Gym appeared first on Total Gym Pulse.

  • Fit in 5 with Cassandra
    by Total Gym Direct on April 24, 2020 at 7:20 pm

    https://youtu.be/v04MUJXJfWI This exercise series is really a fun and fast way to get a great workout in a short amount of time. I love the simplicity of using only the cables and completing five exercise moves. To get the most out of this routine, you will repeat all five exercise with five rounds. This round of Fit in 5 will work the legs, back, shoulders, and abs. Added bonus, use the Training Deck Cards that came with your Total Gym to complete this routine. Let’s get started! ***Always warm up before starting any workout routine, have water and a towel ready. Fit in Five Complete 15 Reps - 5 Sets 1. Toe Touch Upright Row – Card #74 2. Outer Hip & Thigh Press – Card #334 3. Inverted Iron Cross – Card #18 4. Inverted Bicep Curl – Card #46 5. Sit up with Cables – Card #53 You will find how efficient the Total Gym is moving fluently through each exercise. Feel free to lower levels for less weight and raise levels for more challenging weight as needed. For more fitness tips and motivation please follow me at Cassandra’s Total Fitness on Facebook, Instagram, and YouTube. Also connect with our amazing community of Total Gym Addicts on Facebook. Cassandra Kurpiel Certified Health Coach Total Gym Brand Ambassador The post Fit in 5 with Cassandra appeared first on Total Gym Pulse.

  • READY, SET, GLOW LEAN LINES WORKOUT SERIES – PART 4: ULTIMATE CHALLANGE! ADVANCED PILATES MOVEMENTS
    by Maria Sollon on March 25, 2020 at 5:05 pm

    Welcome to Part 4 of the Lean Lines series! Part 1 of the series included a Ready workout consisting of basic Pilates exercises that focused on getting your mind and body ready for more challenging movements. Part 2 of the series Set you up with additional intermediate exercises. Part 3 had you Glow by introducing more advanced and higher intense exercises. Part 4 combines the exercises from Parts 1 through 3 to give you the Ultimate Pilates Challenge! If you would like a refresher on the Joseph Pilates principals and fundamentals and how this 4-Part Lean Lines Series was developed, feel free to refer back to Part 1 of the series. PROGRESSION When learning the Pilates workouts, practice performing each exercise using the Pilates Principals of alignment, breath, and core control.  Become familiar with the routines sequence and practice until it’s fluid. Keep in mind these progression tips when perfecting your Pilates routine: Take time learning each exercise to develop confidence through repetitive motion. Listen to your body and make the exercises to work for you. Modify by executing shorter ranges of motion or by adjusting the incline to accommodate your strength level. Increase the intensity by elongating through the muscles, changing the tempo or range of motion. You can also adjust the incline or body position for an added challenge. PILATES REPS & SETS Pilates exercises take time to learn and understand the mechanics to perform them properly. The exercises in this workout will be performed slowly with control for 8-10 reps depending on the intensity of the move and for only one set.  Practice each exercise and execute them with precise muscular control. You are now ready to combine everything you have learned in the Lean Lines Series for the Ultimate Pilates Challenge. LEAN LINES ULTIMATE CHALLENGE || Combined Workout The Ultimate Challenge will involve a reformer style practice and will be based upon the growth in development you have achieve through learning the exercises within the Ready, Set, Glow prerequisite workouts. Key: You may have noticed already, but the Ultimate Challenge Exercises have been sorted by color based on the 3-part program from which they were introduced as follows: Part 1 - Ready Part 2 - Set Part 3 - Glow Accessories: Toe bar & cables  Directions: Set incline to a medium level with toe bar attached Perform all exercises slowly with control in a flowing sequence Do 5-10 reps each exercise, then continue to the next move Set Up: Medium level / Foot bar Footwork: 1st position plies; heels together, toes turned out Running Point, flex, bend, stretch (Heels drop, toes rise) Leg circles (small & big) Single leg kicks Bridge (+press back) Spinal & Core Prep Roll up Twist & Saw Roll over Long Stretch Series: Down stretch (simultaneously both knees go down to the carriage, extend through the spine with arms straight, move out/ in while in spinal extension and leading with the heart) Long Stretch (remain in a plank while hinging from the shoulders to press out/in) Long Back Stretch- (face tower, hands on toe bar and legs on GB, dip down as you circle hips up and around) CONNECT CABLES Abs Series: Single leg stretch Double leg stretch Hundred Opposition Arm/Leg Swimming (prone) Single arm Press +side bend Teaser Leg Series: (Right side, then left side) Side Lying Leg Lifts (variations) Leg Arcs Side kneeling leg lifts (hand to toe bar, open GB for core & balance challenge) Stretch: Mermaid Eve’s Lunge Roll to Stand Check out the video to see how the Ultimate Challenge Pilates exercises are performed on your Total Gym. Good luck with your Ultimate Challenge and be sure to utilize the fundamentals developed by Joseph Pilates throughout all your movements. Much like how we understand Yoga as a continued practice, Pilates can also be performed as a practice and the Total Gym is a great tool to help us improve our practice, our health, and our well-being! Best Always, Maria The post READY, SET, GLOW LEAN LINES WORKOUT SERIES – PART 4: ULTIMATE CHALLANGE! ADVANCED PILATES MOVEMENTS appeared first on Total Gym Pulse.

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  • Treadmill Manufacturer in India
    by admin on July 24, 2019 at 8:03 am

    Treadmill Manufacturer in India The treadmill is one of the most popular fitness equipment used by homes in India. People The post Treadmill Manufacturer in India appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Treadmill Manufacturer in Delhi
    by admin on July 24, 2019 at 8:01 am

    Treadmill Manufacturer in Delhi The treadmill is one of the most popular fitness equipment used by homes in Delhi. People The post Treadmill Manufacturer in Delhi appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Spin Bike Manufacturer in India
    by admin on July 24, 2019 at 7:50 am

    Spin Bike Manufacturer in India Exercising does not need you to go out with your friends for a gym session. The post Spin Bike Manufacturer in India appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Spin Bike Manufacturer in Delhi
    by admin on July 24, 2019 at 7:47 am

    Spin Bike Manufacturer in Delhi Exercising does not need you to go out with your friends for a gym session. The post Spin Bike Manufacturer in Delhi appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Leg Press Manufacturer in India
    by admin on July 24, 2019 at 7:39 am

    Leg Press Manufacturer in India Syndicate Gym has gained wide recognition as a major leg press manufacturer in India. We The post Leg Press Manufacturer in India appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Treadmill Manufacturer in India
    by admin on July 24, 2019 at 8:03 am

    Treadmill Manufacturer in India The treadmill is one of the most popular fitness equipment used by homes in India. People The post Treadmill Manufacturer in India appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Treadmill Manufacturer in Delhi
    by admin on July 24, 2019 at 8:01 am

    Treadmill Manufacturer in Delhi The treadmill is one of the most popular fitness equipment used by homes in Delhi. People The post Treadmill Manufacturer in Delhi appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Spin Bike Manufacturer in India
    by admin on July 24, 2019 at 7:50 am

    Spin Bike Manufacturer in India Exercising does not need you to go out with your friends for a gym session. The post Spin Bike Manufacturer in India appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Spin Bike Manufacturer in Delhi
    by admin on July 24, 2019 at 7:47 am

    Spin Bike Manufacturer in Delhi Exercising does not need you to go out with your friends for a gym session. The post Spin Bike Manufacturer in Delhi appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Leg Press Manufacturer in India
    by admin on July 24, 2019 at 7:39 am

    Leg Press Manufacturer in India Syndicate Gym has gained wide recognition as a major leg press manufacturer in India. We The post Leg Press Manufacturer in India appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

Blog – Fitness Nation 24 Hour Gym Arlington TX

  • Practicing Good Hygiene in the Gym
    by Fitness Nation on May 22, 2020 at 6:06 pm

    Millions of people across the country rely on the gym to keep them in shape. However, while at the gym, members are consistently sweating, leaving sweat on benches, the floor,... The post Practicing Good Hygiene in the Gym appeared first on Fitness Nation.

  • Everyday Activities to Help You Stay Healthy
    by Fitness Nation on May 6, 2020 at 7:57 pm

    People all across the world are always looking for a way to get active and stay healthy. People often work out at a gym to do so. However, gyms aren’t... The post Everyday Activities to Help You Stay Healthy appeared first on Fitness Nation.

  • How to Know If You’re Overtraining
    by Fitness Nation on April 23, 2020 at 6:59 pm

    Many people make it their goal to exercise more throughout the year. Whatever their reasons may be, many people often struggle to feel motivated to workout. However, certain individuals have... The post How to Know If You’re Overtraining appeared first on Fitness Nation.

  • COVID-19’s Effect on Gyms
    by Fitness Nation on April 9, 2020 at 3:19 pm

    As many of our members are fully aware, Fitness Nation temporarily shut their doors due to the ongoing global pandemic that is plaguing not only our state and country but... The post COVID-19’s Effect on Gyms appeared first on Fitness Nation.

  • How to Stay Active and Healthy While Self-Isolating
    by Fitness Nation on March 30, 2020 at 6:26 pm

    The world is currently facing an unprecedented crisis, as the World Health Organization (WHO) declared COVID-19, the novel coronavirus originating from Wuhan, China, a worldwide pandemic. This virus continues to... The post How to Stay Active and Healthy While Self-Isolating appeared first on Fitness Nation.

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Anabolicco Training - Genetics - Nutrition - Steroids

  • What Is the Best Oral Steroid for Muscle Gain?
    by Team Anabolicco on February 18, 2020 at 1:38 am

    Orals are popular among bodybuilders and athletes for many different reasons. Many prefer to avoid the nuisance of injections, and others simply prefer the convenience that tablets and capsules provide.   Several of the most popular anabolic steroids on the market come in oral form, but not all of them are right for bulking.  Here, you... The post What Is the Best Oral Steroid for Muscle Gain? appeared first on Anabolicco.

  • Tips on Keeping Gains for the Moderate AAS User
    by Team Anabolicco on February 17, 2020 at 9:27 pm

    One of the biggest complaints that users of anabolic steroids have is their inability to maintain their gains post cycle. Here are a few things to consider.  Have the Right Expectations The first thing you must do is come to terms with the fact that the gains you get from anabolic steroids are not natural. ... The post Tips on Keeping Gains for the Moderate AAS User appeared first on Anabolicco.

  • When is the Best Time to Take Dianabol?
    by Team Anabolicco on February 17, 2020 at 8:10 pm

    Dianabol, or dbol, is known for providing massive gains in very short periods of time. Those who have never used it often want to know when is the best time to take.  There are actually a few different answers to this question, and it all comes down to your previous experience with steroids and the... The post When is the Best Time to Take Dianabol? appeared first on Anabolicco.

  • Dry Vs Wet Steroids
    by Team Anabolicco on February 17, 2020 at 7:56 pm

    Although all are derivatives of the same natural hormones, they each have their own inherent set of benefits and drawbacks. Some are wet, which means they increase liquid in the body. Others are dry, and while they might not cause bloating, they leave the joints sore and achy. Learn about the dry vs. wet debate... The post Dry Vs Wet Steroids appeared first on Anabolicco.

  • A Guide to Clenbuterol Half Life
    by Team Anabolicco on February 17, 2020 at 11:29 am

    One of the most powerful weight loss supplements available today. It can boost your energy, kick-start your metabolism, and increase your core body temperature to help you melt away unwanted pounds. Understanding the Clenbuterol half life can help you choose a dosage schedule that works best for your unique needs, and it can also help... The post A Guide to Clenbuterol Half Life appeared first on Anabolicco.

  • 12 Superfoods You Need to Build Your Muscle
    by Edward on November 26, 2018 at 5:02 am

    12 Superfoods You Need to Build Your MuscleWhenever you do something that requires physical activity, your entire body benefits from it. After a 2-hour workout, you’ll feel happy about life and your mental state will improve. Your muscles will gradually enlarge and get stronger. You, as a person, will become a better version of yourself The post 12 Superfoods You Need to Build Your Muscle appeared first on GGP.

  • 5 Cutting-Edge Tech Gadgets for Cyclists in 2019
    by Edward on November 14, 2018 at 9:54 am

    5 Cutting-Edge Tech Gadgets for Cyclists in 2019Looking to equip your bike properly? Aside from maintenance and tender loving care, there's nothing quite like sprucing up a reliable bike you know well with a device designed specifically to make your cycling experience smoother, safer and more enjoyable. In fact, some of the best enhancements to The post 5 Cutting-Edge Tech Gadgets for Cyclists in 2019 appeared first on GGP.

  • 6 Broader Benefits of Regular Physical Activity
    by Edward on November 9, 2018 at 11:25 am

    6 Broader Benefits of Regular Physical ActivityFor a holistic and well-rounded health, there is a need for you to engage yourself in physical activities that involve exercises. This is one way for you to maintain your physical health and also to strengthen your mental and emotional health. It is a common misconception that people exercise The post 6 Broader Benefits of Regular Physical Activity appeared first on GGP.

  • The Mega List of Snoring Remedies That Every Snorer Needs to Read
    by Edward on November 4, 2018 at 9:02 am

    The Mega List of Snoring Remedies That Every Snorer Needs to ReadSnoring is your body’s way of telling you that it’s not getting enough oxygen. Unfortunately, it’s a message that alerts everyone else but the snorer. Gone are the days when you had to stuff your ears with cotton just to get some peace and The post The Mega List of Snoring Remedies That Every Snorer Needs to Read appeared first on GGP.

  • 8 Essential Stuff To Have In Your Gym Bag
    by Edward on November 1, 2018 at 12:41 pm

    8 Essential Stuff To Have In Your Gym BagYou may have heard this famous quote by the great Mother Teresa, “Be faithful in small things because it is in them that your strength lies”.That saying even applies to you when you are going to the gym. Many people often ignore the importance of the stuff The post 8 Essential Stuff To Have In Your Gym Bag appeared first on GGP.

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  • Quarantine Objectives for Athletes and Coaches
    by Dustin Myers on March 30, 2020 at 3:36 pm

    Quarantine Objectives for Athletes and Coaches During this period of social distancing, it can be tough for both athletes and coaches to stay on track and working towards long term goals.  With schools closed, training on hold, state tournaments canceled, and summer events like Fargo in question, it can be tempting to throw in the towel. I want you to stop right there. Look at the big picture. Every situation, no matter how dire, presents an opportunity, you just have to find it. So what can we do? How can we make the most of our current situation? I’m going to help you. I’ve created two lists - one for coaches and one for athletes - that will help you make the most of every day during the pandemic.  It can be easy to drift thru these days at home with no structure or no clear objective, but I guarantee that those who take advantage of this time to improve will still be standing when things return to normal. Athletes - Quarantine Objectives 1. Set your Alarm - no more sleeping in.  Get plenty of rest, but wake up around when your normal time would be.  I normally wake up around 4:15am - I’m sleeping in until 5:15am but still waking up and being productive. 2. Schedule your Day - athletes such as yourself are used to daily structure: school at this time, practice after school, etc.  Don’t just wake up and say “I’m going to workout later”.  Not know ing when you’ll do something makes it easier to skip.  Schedule these things daily: workouts, online school work, film study, personal development/reading - and know exactly when you will do them. 3. Follow a nutrition plan - don’t make the mistake of binging on junk food because you are bored.  It will still be shirtless weather in a few months whether we are quarantined or not - a few months of eating like a pig can set you back the entire summer. 4. Focus on your Weaknesses - remember how you thought you would get strong hamstrings if you only had the time? Well, you have the time now.  Start incorporating daily workouts and exercises to address your weak points, whatever they may be. 5. Improve your flexibility/mobility - this is something most athletes treat as an afterthought, and I admit it falls well below most other items on my strength and conditioning priority list.  Use your extra downtime to take up yoga - there are thousands of yoga routines on youtube, try one each day until you find an instructor or series that you like. 6. Watch film - now would be a good time to watch and access your matches from this past season.  Give yourself some honest feedback? What needs to improve? Why did you lose certain positions?  Think critically and find ways to address the underlying problems. 7. Get outside - don’t stay cooped up in your house staring at your phone day after day.  Get outside for fresh air and to exercise daily.  Even if you don’t need to work on your conditioning right now, going for a long run a few times a week is great for mental health as well as your aerobic base. 8. Weekly Challenge - pick something new each week outside of your normal training to work on.  Learn to walk on your hands.  Master a muscle up.  Finally hit that 6 minute plank.  Anything you’ve been intrigued by, now is the time to work on it and conquer it. Coaches - Quarantine Objectives 1. Communicate - just because you don’t see your athletes every day at practice doesn’t mean you can’t influence and motivate them.  Call them.  Send out a mass email.  Better yet, set up a weekly Zoom conference call with your team to go over their (solo) training plans for the week and hold them accountable. 2. Self Educate - the resources at our fingertips are staggering.  Have you always wanted to learn John Smith’s low single or how to teach hand fighting like Tervel Dlagnev?  The info is out there, whether its a youtube video, a book from Amazon, or an online course, now is the time to learn so you will be a better coach after this is over. 3. Continue to Coach - one way you can do this is by aggragating Flo or youtube videos for your team to watch.  Each week make a list of X amount of matches and send the links to your team.  Maybe it’s just fun high level matches you want them to enjoy, or maybe you pick a theme - the best top wrestlers in the past 10 years, for example.  Send a set of questions for them to answer and return after viewing. 4. Assess, Organize and Create - honestly access your program and decide how you can fill in the gaps.  Create documents that you can use each season.  Organize them in Google Drive to share with your coaching staff.  Take things that were verbal or missing - room rules, team conduct, preseason training objectives - and put them “on to paper”.  This will make them more real and save you work each season going forward. 5. Train Yourself - you knew I wasn’t going to let you guys off that easy, right?  Now more than ever, it’s important for you to lead by example.  If your daily quarantine routine is Netflix and Budweiser, how can you expect to inspire your athletes from a distance?  On the flip side, if you use this time to finally drop that extra 20lbs that’s been weighing you down, it will serve as a huge motivation to your athletes to keep working hard on their own. Remember - we are all in this together.  The majority of people are going to backslide during this time and lose any type of momentum they once had.  That doesn’t have to happen to you!  Eventually when life returns to normal, be ready to hit the ground running! NEED HELP TRAINING DURING THIS TIME? Check out my Wrestling Strength Home Workout e-book 5 week STRUCTURED strength program Full Exercise Library No equipment required - designed to do AT HOME! Sign up for my WRESTLING STRENGTH E-mail list for weekly training tips and motivation.  Sign up today and get a FREE training PDF with 8 of my toughest training FINISHERS:  SIGN UP HERE

  • How to avoid Wrestling KNEE INJURIES
    by Dustin Myers on February 12, 2020 at 9:55 pm

    How to avoid wrestling KNEE INJURIES  Due to the rough, physical nature of the sport, injuries are common place in wrestling.  Probably the most common types of injuries involve trauma to the shoulder and knee joints.  A steady diet of daily shoulder pre-hab and weekly overhead stability positions have helped tremendously to cut down on the amount of shoulder and labrum tweaks I see with my athletes, but what can be done when it comes to knee injury prevention? Knee injuries can be a little bit tricky since there are a ton of variables in the direction and amount of force applied to this hinge-only joint.  While the shoulder joint is very complex and vulnerable, there is a lot of play and mobility that can keep you from experiencing trauma.  The knee, however, only bends one way, and can easily be put into a bad situation when attacking, scrambling , or even doing controlled training.  While there is no magic plan or exercise to prevent knee injuries, here are some strategies that can help: Eliminate front to back imbalances - the most common strength imbalance in athletes is overdeveloped quads and underdeveloped or weak hamstrings.  While this may not specifically cause a knee injury, anytime you have an imbalance you are opening yourself up for injury, especially during a sudden movement, change of direction or during a forceful impact.  Hamstring strength work at the knee joint (vs hip dominant movements such as RDLs) - GHR or BW/Nordic Hamstring Curls - should be a regular part of your strength program.  Prehab such as Swiss Ball Leg curls and banded leg curls for high reps can be done on a daily or regular basis.  Fix Knee Valgus - You’ve seen it before, when an athlete (sometimes even a very strong one) squats or lunges, their knee “caves” in and they go knock knee-d.  Knee Valgus is super common and can lead to ACL tears.  This typically happens due to week Glutes (leg abductors) which leads to internal rotation and adduction of the hip.  Prehab type movements such as banded Hip abduction (or “clamshells”), Glute Bridges (feet wide) or lateral lunge “walks” with a band around the mid thigh can be implemented daily as part of your athletes dynamic warm up.  Placing a band above the knee while an athlete squats under light load can teach them how to cue their abductors and focus on forcing their knees out into proper position. Train Single Leg movements in multiple planes - although the knee joint only hinges in one direction, training unilaterally in multiple planes can help eliminate or prevent the problems listed above.  Lateral lunges, split squats, side step ups, and pistol squats may not have the overall strength/mass building benefits of traditional bilateral Back Squats, but they can help better prepare the body for the physical demands of wrestling.  I also like to use single leg lateral jumps (straight to the side on to a box or on the ground at an angle) to help condition an athlete to absorb force laterally and change direction quickly, which has a huge carry over to wrestling. Need help training hard and smart?  Let me help you.  My Strength & Conditioning for Wrestling e-book series is used by elite coaches and athletes around the globe. Get started today Coach Myers E-books  

  • Should Wrestlers Bench Press?
    by Dustin Myers on January 13, 2020 at 2:51 pm

    Should wrestlers bench press? Ok, we’ve all heard the anecdotes, and maybe you find yourself reciting them as well - “wrestling is not a pressing sport” “Bench Press isn’t functional” “If you’re on your back pressing up, it’s too late” While I agree that wrestling involves the “pulling” muscles of the back and biceps much more than the “pushing” ones, it is important to be strong in every position.  Hand fighting involves both pushing and pulling, and you definitely need a strong chest to cradle up an opponent. So the short answer is “yes”.  Despite the long standing myths within wrestling culture, all wrestlers should bench press.  The slightly longer answer is that when programming bench press for wrestlers, make sure that upper body pulling movements are prioritized at a 2:1 ratio - i.e. each week do twice as much volume pulling as you do pushing. So if during the season your athletes are lifting weights twice per week, make sure both days include some heavy pulling (weighted chin ups on one day, and rows paired with your pressing movement during the second lift), and that the total volume of sets for pressing is half that of your pulling movements for the week. Some other ways to make the bench press “sport specific” for wrestling: 1. Bring in your grip - by shortening the grip to no wider than shoulder width the bench press becomes safer for the shoulder and forces the athlete to use their lats to stabilize and push the bar.  Keeping the grip medium/narrow also more closely mimics the position a wrestler would “push” during hand fighting rather than with their elbows out wide. 2. Go single - the single arm dumbbell press is one of my favorite pressing variations for wrestlers, particularly in season.  Without a second dumbbell to counterbalance, the single arm press requires a tremendous amount of anti-rotational core strength and forces the athlete to drive into the ground with their glutes - making this press as “functional”  as it gets. 3. Start low - Performing a Pin Press out of a rack is a great way to build concentric power (pressing up) without the soreness associated with eccentric (lowering the bar) loading.  Set the pins or rack so that the bar is just above the chest at the bottom position.  Get set under the bar, tense up the lats and squeeze the bar before exploding up into a press.  Rack and then have your spotters lower, or loosely guide the bar back down.  Re-set before each rep - do not bounce off of the rack. Remember!  You can’t get enough “pulling” movements - even on days off, face pulls and band scap retractions can be used as prehab to build resiliency and shoulder integrity - but that doesn’t mean you should neglect your presses.  My wrestlers bench press year round, and yours should too. The most important thing is having a structured strength plan that addresses all of the physical needs and demands of wrestling - luckily for you, I have you covered.  Check out my Wrestling Strength e-books HERE 

  • How to maintain MOMENTUM over the holidays
    by Dustin Myers on December 20, 2019 at 10:40 am

      Season’s Greetings!  With the holidays right around the corner it can be a tricky time to navigate for coaches and athletes.  Competition has started, the volume of training has been incredibly high for a few months, and whether its a holiday tournament or the start of league competition, chances are you have some important dates circled on the calendar that are approaching.  Right in the middle of all that you have…Christmas, New Years Eve, no school, traveling to see family, christmas cookies…you get the picture.  Sometimes its hard enough to fend off one distraction or momentum killer, but just when things are getting rolling you have all of this to deal with.  Rather than get tripped up by getting out of the routine, let’s use this as an opportunity to continue growing! What to do: 1. Rebuild your base.  You probably spent most of the fall months conditioning heavily to get in wrestling shape.  As the season started you found less time for conditioning except maybe sneaking some sprints or bike in after practice. If you have the holidays off from competing, now is the perfect time to hit the road (yes, even in the cold) for a long 4-6 mile run and open up those lungs.  A little time away from the mat can be the perfect time to challenge your aerobic fitness in some other ways, either running or a nice 60 minute air dyne session while you watch the Grinch.  Or… 2. De-Load.  Maybe the early season already has you feeling a little banged up.  In that case, use this time off to schedule some active recovery - yoga, float tank session, or a trip to the chiro.  Get some good aerobic work in without the impact by swimming laps at the local Y. 3. Chase the Pump.  Most of your strength training from here on out is (or should be) heavy and performance based for explosive power.  If you have some time away from your teams structured lifting sessions, hit the gym for a “feel good” lift.  Grab some moderate weight for some medium high reps and get a killer pump.  Think of a couple pump lifts as hitting the “reset” button, filling out those muscles and maintaining strength while gearing up for a return to heavy intensity. 4. Sleep in.  No school? Use this as an opportunity to get some extra rest to recharge and fuel your fire for the upcoming grind.  But remember - if you normally sleep from 10pm to 5:30am during school but on break you stay up until 4am playing video games and sleep until 11am you are actually getting less rest. 5. Take competition prep seriously.  Just because a dual or tournament coincides with winter break doesn’t mean you should treat it like a vacation activity.  Go to bed early, train hard, and be disciplined with your weight just like you would during the school year.  It can be tempting to unwind during the holiday season but you want to be the one pulling upsets because the top kid in your bracket spent too much time playing fortnight and eating cookies - not the other way around. What NOT to do: 1. Do not throw your nutrition plan out the window. I wholeheartedly believe that athletes need to enjoy christmas dinner and perhaps even have a treat or two - for their sanity if nothing else.  But that doesn’t mean nutrition should not be a focus during winter break, one cheat meal a day is fine but a cheat day is not.  If you know you’ll be having a big dinner with relatives, then pick that morning for the long run or swim you’ve been planning and then eat perfect all day leading leading up to it.  It’s important to feel like you’ve “earned” it rather than “cheated” on your diet. 2. De-Load. I know, I know…I said a deload was fine. But remember, deload means different things to different people and some interpret this as “time off”.  If you do not have scheduled practice time or strength sessions there is still plenty you can do - biking, running, light lifting, bodyweight exercises, or even some boxing on the heavy bag are great ways to de-load without back pedaling. 3. Do not worry about rankings.  Ok, you’ve had some matches and maybe these early contests have went your way, and maybe they haven’t.  Either way, look at the upcoming new year as a fresh start.  Follow my tips and progress over break and come out ready to continue on the path to your preseason goals.  But remember - this works both ways!  Early season success does not equal post season results!   Coaches - make sure to share this list with your athletes.  Enjoy the time with friends and family and have a wonderful holiday!  Want to receive training tips from me every week?  Sign up for my Wrestling Strength newsletter and get the latest knowledge and also a FREE training PDF with 8 of my toughest finishers: Yes! Teach me what you know!   Need help training your athletes NOW?  Check out my Wrestling Strength E-Book series

  • How to avoid a disastrous WEIGHT CUT
    by Dustin Myers on December 7, 2019 at 5:07 pm

    How to avoid a disastrous WEIGHT CUT By Coach Dustin Myers, CSCS Are your wrestlers cutting weight the WRONG way? Ah, yes...the proverbial elephant in the room - weight cutting.  Personally I am a huge proponent of wrestlers NOT cutting weight, particularly at the high school or youth level, but until we have a major culture change it will remain a part of the sport.  Even if an athlete is not cutting a large amount of weight the reality of being stuck between two weights (say, an athlete that walks around at 190lbs) usually leaves us with one option and that is taking off some water weight before weigh ins.  However, like most things, there are right ways and even more wrong ways to go about it, with many athletes taking off weight in ways that can be detrimental to performance and their health. What to avoid: 1. Do NOT limit your water intake early in the week. The easiest mistake to make is to limit water as you are bringing your weight down. A chronically dehydrated body becomes a sponge, retaining any water that comes in and making it hard to actually lose excess water when it comes time to make weight. Solution: stay hydrated drinking 1 gallon of water or more per day all week 2. Do NOT skip meals. Even when bringing your weight down during the week your body still needs fuel for recovery. Starving yourself will cause your metabolism to grind to a halt and your body will go into a catabolic state, eating away at the muscle you worked so hard to gain. Solution: continue to eat small nutrient dense meals 3-4 times per day the entire week.  Limit carbohydrates to fruits, veggies, and low glycemic complex carbs like quinoa and brown rice - preferably after training. High fat foods such as eggs, avocado, and nuts will provide energy and satisfy hunger even in small amounts. 3. Do NOT work hard to take off the weight. When it comes time to make weight, you should be roughly the same number of pounds over that you can safely lose in one practice. If you normally sweat off 4lbs each practice then your goal should be to walk around no more than 4lbs over by the end of the week - but the key is to lose that last 4lbs by expending the LEAST amount of energy possible. Solution: use low intensity activities such as biking and stance motion to sweat.  I would recommend running only at the beginning to get your sweat going then continue with lower intensity activities. 4. Do NOT gorge after weigh ins.  As tempting as it can be, do not pig out after making weight.   Solution: Rehydrate first - I recommend 32oz of Water with Max Effort Muscle Amino Recovery immediately - then take in some simple carbs such as a banana.  20minutes or so later treat yourself to a peanut butter and jelly sandwich and continue to drink water. 5. Do NOT get behind the 8-ball.  It's natural to have a big cheat meal(s) after competing and remember that your body is going to be a sponge after being dehydrated.  Don't let that saturday night bloat carry over into monday or tuesday. Solution: the day after competing get a good sweat with some long, slow, low intensity active recovery.  You might not feel like riding the bike for an hour the morning after your tournament title, but it will help work out the soreness and get rid of the bloat from your victory feast - and make the next weight cut that much easier. Those are just a few tips to make sure your weight cut is not a disaster.  I would much rather see wrestlers eat healthy, lift heavy all season, and enjoy wrestling!   Want to learn more?  Join my FREE weekly Wrestling Strength newsletter with all of the latest training tips and techniques to take your performance to the next level!  I will also give you a training PDF with 8 of my toughest FINISHERS for free just for signing up!  Join NOW Check out my e-books and learn the same workouts I use with my elite wrestlers: Coach Myers Strength & Conditioning Programs

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  • 5 Tips-and-Tricks to Boost Your Stamina
    by Anu Shree on December 3, 2016 at 8:08 am

    Do you get drained minutes after starting your workout? Well, then you are caught up in the trap of low stamina. Recharge your drained battery by bolstering your stamina and endurance. But before discussing the hacks to boost your stamina, let us understand the concept of stamina.“Stamina is the potential to do something for a prolonged period without getting exhausted or giving up”. Low stamina can leave you gasping soon after you land on the treadmill or begin exercising. The key to boosting

  • Protein Supplements
    by Anu Shree on October 23, 2016 at 2:29 am

    Skim through any fitness blog or magazine, and you can tell how crucial proteins are for the fitness regime. Protein to a fitness fanatic is like “spinach to Popeye.” Protein supplements are promoted as the “elixir” for an effective workout. Before diving into the world of proteins, let us know what is protein?“Protein is a macronutrient found in foods such as meats, nuts, dairy products, beans etc. It’s comprised of amino acids, the building blocks of lean body tissue that promote healthy skin,

  • 5 Musts for Making Running Easier
    by Anu Shree on October 6, 2016 at 7:57 am

    Every step feels like an epic struggle? Running is not so easy, and it can be boring too. You want to lose calories but you can’t stop hating every second spent on the treadmill? Stop worrying. Follow these 5 tips and make running easier.1) Warm-up: Do you warm-up before pressing the high-speed button on the treadmill? If not, then you must start doing it. A proper warm-up prepares your body to run better by activating your muscles and increasing your focus. It increases the blood flow thereby

  • Yoga and why you should give it a go!
    by Anu Shree on September 29, 2016 at 4:50 am

    Whether you are stressed, distracted, inflexible, gloomy, an insomniac, shy or even a bit grumpy, there’s a practice for you-Yoga. Yoga taps into innumerable benefits and helps you lead a fascinating life of incomparable strength and clarity. One of the major advantages of yoga is that you can choose a yoga style that’s customised for you, such as hot yoga, relaxation yoga, power yoga, etc.I know you must be considering a whole list of excuses to evade the yoga mat, but the below mentioned

  • How to Fall in Love with your Gym.
    by by Anu Shree on September 23, 2016 at 8:16 am

    You desperately want to shed off those excess kilos or gain muscles or tone up your body to wear those clothes lying in the furthest corner of your wardrobe but you find it insanely difficult to get yourself off the bed?Relax! You are not alone.But making excuses and procrastinating burns no calories. So you need to get up and get going. I admit working out is not always easy. But all you need is motivation. You just need the initial push, once you find your rhythm then there is no stopping.Here

SHOPGYM Blog This is the place to find your daily workouts and coach's musings.

  • 16 March 2017
    by noreply@blogger.com (Crystal) on March 16, 2017 at 5:25 pm

    Warm up:Upper body lift prepShoulder prepREVIEW:  PUSH PRESSWORK:  PUSH PRESS  incr weight to heavy last two sets5 x 5WORK:  50-40-30-20-10Wallballs 20/14 to 10/9Sit upsDURx+  unbroken roundsRx2  40-30-20-10Rx3  Modify rep scheme further, modify movements as necessary

  • 15 Mar 2017
    by noreply@blogger.com (Crystal) on March 14, 2017 at 10:00 pm

    Warm Up:10 rounds of 7 sec squat and hold at bottom, 5 sec rest at top10 each:Cossack squatSingle leg RDL each legHamstring banded kickbacksREVIEW:  BACK SQUATLIFT:  Back Squat 4 x 4 as heavy as you can for all setsWORK:3 rounds for time of:Row, 400 m21 Kettlebell Swings, 53/35 lbs (russian)12 Handstand Push UpsRx2:  HSPU off box in as much of a pike that you can manageRx3:  scaled push ups or regular push upsSILVERS:  Same

  • 14 Mar 2017
    by noreply@blogger.com (Crystal) on March 13, 2017 at 10:00 pm

    Upper body lift prepshoulder prepREVIEW:  BTN PRESS - *LAT ENGAGEMENT*STRENGTH:  4 x 8 BTN PRESSTry to increase weight each setWORK:SHAM7 rounds for time of:11 Deadlifts, 1x bodyweightRun, 100 m (10 lengths yellow to yellow)You may replace running with a row, increase to 150 m

  • 13 Mar 2017
    by noreply@blogger.com (Crystal) on March 12, 2017 at 11:21 pm

    Warm Up:Shoulder Prep with bandsthen 3 rnds5 inchworm1 length bear crawl1 length crab walkPRE:  Accumulate 3 mins of hollow body hold (floor) in as short a time as possibleSTRENGTH:3 sets of 3 weighted strict pull up, 3rd set should be max weightIf you do not have your strict pull up:3 x 3 negative pull ups 6-8 sec descentWORK:60 m walking lunge (yellow to yellow, 6 x)21 Pull ups21 V ups60 m walking lunge15 pull ups15 V ups60 m walking lunge9 pull ups9 sit upsRx2:  Jumping pull upsRx3:  Ring rows and regular sit upsSILVERS:Accumulate 3 mins Hollow body holdAccumulate 2 mins of hang time in ACTIVE position (can be off bars or rings)WORK:50 cal row21 Ring Rows21 DB Box step ups35 cal row15 ring rows15 DB box step ups20 cal row9 ring rows9 DB box step ups

  • 8 Mar 2017
    by noreply@blogger.com (Crystal) on March 7, 2017 at 11:00 pm

    Warm Up:Shoulder prepREVIEW:  SNATCH with dowels20 minsLIFT:  SNATCH 5 x 5add weight each set, catch the bar in the power receive position and ride it down into a full squatWORK:10 MIN AMRAP21 Unbroken DU15 Push Ups5 Wallballs (20/14 to 10' all)Rx2:  broken du, 14# to 9'Rx3:  scaled DU (attempts or no rope jumps with double thigh slap)/scaled push ups/lighter wallballs or less height/depthSILVERS:Squat prepREVIEW (with dowels):  Back squatLIFT:  BACK SQUAT 5 x 5increase weight each setShoulder warm up (prep for push ups):  bear crawl, crabwalkWORK:  same as above

  • It Has Begun!
    by Andy Nunez on August 17, 2017 at 8:38 pm

    Yes, the challenge has begun! With a total 27 challengers and prizes up to $600 the competition is fierce. The main goal of the Gym Rats challenge is to help you reach your full potential… and a little friendly competition is always fun. And for a little extra motivation our featured image above is of one of our members who has completed multiple challenges and has made huge progress over her time here at Gym Rats so stay focused and you will see results. And just to make this challenge extra special, we (your Gym Rats trainers), will be joining...

  • Challenge Accepted!!!
    by Andy Nunez on August 11, 2017 at 1:26 am

    If your looking for that little extra push then our Gym Rats challenge is right for you. Not only does it help you to reach your goals, you can also win a whole lotta cash!!! We’ve been doing these challenges now for over 3 years and every challenge is unique and different than the one before mainly due to the contenders. So wether this is your tenth challenge or your doing it for the first time, its fair game for all. So check out our challenge details below and challenge yourself. Details: This is a Body Fat loss challenge, not...

  • Benefits of Strength Training
    by Andy Nunez on August 3, 2017 at 10:15 pm

    In my opinion, strength training is a must. It has amazing benefits that enhance your physical strength, mental health, physical appearance and overall well-being. Over the years of training I’ve increased my strength significantly by incorporating different methods of strength training such as bodybuilding, strongman, and hypertrophy style boot camp. These methods of training keep me from getting bored and help me to relieve stress all while continuing to build muscle. My physical appearance has changed due to an increase in muscle, which in turn keeps my body fat relatively low. Overall I feel great and can definitely say it’s...

  • Major Motivators
    by Andy Nunez on July 28, 2017 at 5:49 pm

    Motivation by definition is ones desire or general willingness to do something. We all have different things that motivate us just as we all respond differently to various motivations. But what is the since behind it? Our personality traits and/or characteristics are ultimately what determine how we respond to these motivators and what it is that specifically motivates us individually. That being said, the more you know about yourself the better you can identify things that motivate verses things that don’t. There are two major types of motivation. Intrinsic which is motivation from within (ex.  A desire to overcome, feeling...

  • BurnOut!!!
    by Andy Nunez on July 20, 2017 at 8:59 pm

    I’ve experienced my fair share of burnouts through out my fitness career and life in general. Burnout will affect everyone at some point in their lives, therefor it is vital to know the signs, and even more important, not to ignore them. Beginning symptoms include fatigue, apathy, insomnia, forgetfulness, anxiety, which can lead to loss of appetite, physical symptoms, increased illness, and depression. During training for my third competition I experienced many of these symptoms. I didn’t realize what was happening at first and just tried to keep pushing. It was a very a difficult time in my life and...

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