Muscle and Fitness

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Gym Junkies Fitness, Health, & Nutrition Blog

  • How CBD Assists In Achieving Your Fitness Goals
    by Terry Asher on September 7, 2021 at 10:49 am

    A massive chunk of the world’s population is picking up its interest in fitness, and they leave no stone unturned to accomplish them. Exercise undoubtedly is paramount for developing strength. But much of the gap left behind by the training aspect can only be covered up by nutrition. In addition to eating healthily, supplemental nutrition remains to be a necessity. Still, long-term usage of any artificially manufactured supplements can cause adverse side effects. This is why there is an upsurge … The post How CBD Assists In Achieving Your Fitness Goals appeared first on Gym Junkies.

  • Five Reasons Why Athletes May Try Using CBD
    by Terry Asher on September 2, 2021 at 12:49 pm

    Athletes are not resistant to injury or over-exertion. To recover from injuries or improve their performance, athletes use a variety of supplements. CBD has become a trendy supplement in the sport and fitness world that provides an extra edge to athletes. Hemp-derived CBD products have become an alternative to all traditional medications for pain management and workout recovery. But how has CBD become a newfound alternative for fitness enthusiasts and athletes? Cannabidiol is a non-psychoactive cannabinoid of the cannabis plant. … The post Five Reasons Why Athletes May Try Using CBD appeared first on Gym Junkies.

  • Benefits Of Cannabis For Those With An Active Lifestyle
    by Terry Asher on August 30, 2021 at 6:34 pm

    This may come as a shock to some of you but the stigma of lazy cannabis users is nearly gone in the society that we live in now. This means that we can use cannabis as a way to operate in our ordinary day-to-day lives. This may surprise you but there are so many users who have an active lifestyle. We know this because of how the cannabis industry is very popular, with millions of users around the world. Before … The post Benefits Of Cannabis For Those With An Active Lifestyle appeared first on Gym Junkies.

  • Ways to Lose Weight During Lockdown
    by Terry Asher on August 16, 2021 at 10:27 am

    Due to our busy lives, many of us are unable to take care of our health and weight as we seem to never have time. But now even though the pandemic has many negatives it also has some positives and one of the positives is much more time. Now that we are at home and no longer have to worry about getting ready and travelling to work or school, we have much more time to focus on ourselves, so … The post Ways to Lose Weight During Lockdown appeared first on Gym Junkies.

  • 5 Tips for Staying Healthy as a Student
    by Terry Asher on August 12, 2021 at 2:12 pm

    How to stay healthy? A question you might have heard several times from your classmates or friends. Students often struggle with staying healthy in college due to many reasons. However, just like everything, there is a way out of this problem too. So, if you are a student finding trouble in staying healthy, read below. Tips To Becoming a Healthy Student Stay hydrated One of the primary health tips for college students is to stay hydrated at all times. To … The post 5 Tips for Staying Healthy as a Student appeared first on Gym Junkies.

Total Gym Pulse Health and Fitness Blog

  • The Power of Garlic
    by Frances Michaelson on September 21, 2021 at 6:35 pm

    If there is one food that everyone probably has in their kitchen, but do not give it the honor that it deserves, it is garlic. Dubbed the “stinking rose”, garlic belongs to the lily family and is related to onions, chives, shallots, and leeks. It is cultivated worldwide and has been touted since ancient times as a miracle worker...useful for almost any ailment. Scientific research now confirms the many health benefits of garlic including the treatment of infections , heart disease, cancer to name a few https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7402177/ As a naturopath, I use both fresh garlic and tincture style when helping clients heal from yeasts, fungi, and candida. It also works very well for ear infections, bronchitis, colds, etc. For the ears, add two to four drops of warm liquid garlic extract in each infected ear. Do not use the same dropper for both ears as it can spread the infection. This is very helpful for children as opposed to anti biotics that do not heal the infection...only treat the symptoms. This formula works for pets as well. If you want to consume garlic for preventive health measures, the recommended minimum is one to two cloves a day. You can choose between aged garlic or fresh. Aged garlic is odorless and tasteless, which can be more appealing if you want to keep your friends happy. Other options are powders or capsules. Garlic, of course, is also a food that enhances the flavor of any dish. I like to grate it and add it to my salads. Key nutrients in raw garlic include calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium. There is also an abundance of vitamins and phytochemical. Garlic will keep for several weeks when stored in a covered container placed in a cool dry spot, but do not refrigerate. The post The Power of Garlic appeared first on Total Gym Pulse.

  • 10 Habits for a Healthy Lifestyle
    by Dr. Michael Mantell on September 14, 2021 at 2:34 pm

    According to the old proverb, “If you’re healthy, you’re wealthy.” From Buddha we have, "The secret of health for both mind and body, is not to mourn for the past, worry about the future, or anticipate troubles but to live in the present moment wisely and earnestly." So just what are the steps ‘wealthy’, I mean ‘healthy’, people follow to earn the title of living a “healthy lifestyle”? We hear that term, lifestyle, so much that we are awash in the buzzword. Back in 1995, an article about how sociological terms made their way into the pop press was published by Robert K. Merton and Alan Wolfe. They found lifestyle was used 106,607 times just between 1991 and 1993! Psychologist Alfred Adler was credited with the first use of lifestyle in 1929. According to Adler, a person’s lifestyle is established in their earliest years of life. Thankfully, with the right thinking, we can change and grow wealthier, err..., I mean healthier. How to create a healthy “lifestyle” To best understand the most common lifestyles of the “healthy”, look no further than Sardinia, Italy; Okinawa, Japan; Loma Linda, California; Nicoya Peninsula, Costa Rica; and Icaria, Greece. These are the famed “Blue Zones” where, since 1999, Dan Buettner and his team of scientists began discovering super-healthy lifestyle habits in areas of the world with the longest-living people. These are sensible, workable, functional, and easily adoptable. No “musts” or “shoulds” in this list. Remember, it’s a lifestyle, a style, not a list of requirements or life demands. If your goal is to live healthier, longer, and happier, jump in, start with the first for sure, then pick a few of the others that appeal to you…and get started: Mindset The link is what you think. Give up demanding that life and other people act the way you insist they do. Avoid worrying about things not turning out the way you expect. Eliminate thinking that you “can’t stand or tolerate” it when you simply mean you don’t like it. Avoid at all costs globally rating yourself - you aren’t a mistake for making one. Research continues to provide evidence that positive thinking and optimism are highly related to health - from an increased life span and lower levels of distress, to better coping with hardships that are a common part of daily living. Physical activity Ordinary daily physical movement. Intentionally working out, while not common in the “Blue Zones,” however does add significantly to longevity and unquestionably boosts your emotional and physical wellbeing. Do what your body allows you to do when it comes to physical activity. Those who live a healthy lifestyle walk…they walk away from arguments that create anger and solve nothing. They walk away from those who put them down and undermine their peace of mind. They walk away from anything that poisons their soul. Stress management and prevention Stress management and prevention for emotional wellbeing to fully power up your mind. It isn’t what happens to you, but the way you think about what happens to you that adds to your stress. Self-compassion will help a great deal with turning away stress. Inner sense of purpose Do you have a sense of purpose in your life that you are not ashamed of? You better get one if you want a healthier lifestyle. Ikigai is what Okinawans refer to it as and plan de vida is what Nicoyans call it. It’s why you get up every morning, your positive energy. You do have a meaningful reason, right? Have a “plant-slant” in your choice of foods Emphasize vegetables, fruits, whole grains, nuts, seeds, beans, legumes, and healthy oils such as extra-virgin olive oil in your diet. Yep, not much room for ice-cream here. Avoid overeating Stop eating when you are 80% full, or as our Okinawa long-living friends call it Hara Hachi Bu. It’ll thwart overeating and encourages that all important mindful eating. Remember to chew your food slowly! Wine Ok, so skip the ice-cream, but a couple of glasses of wine everyday with friends and family seem to be associated with improved disease prognosis including helping prevent cognitive deficits and certain cancers. Socializing “You gotta have friends,” as the song goes. Social connectedness is an essential for emotional and physical wellbeing. Faith Faith is another part of healthy lifestyles, including belonging to a community that is faith-based. In fact, attending weekly services may add a significant number of years to your life, as well as build inner calmness and openness to your own creativity. Family Last, but not least, a top priority among those who live a healthy lifestyle is putting family first, while insuring they also love themselves and are friends with themselves. I’d sum up the healthiest lifestyle I know this way: “Think well, to eat well, to move well, to sleep well, to love well, to live well.” The post 10 Habits for a Healthy Lifestyle appeared first on Total Gym Pulse.

  • Sprouts – A True Superfood
    by Frances Michaelson on August 31, 2021 at 3:39 pm

    We hear so much about different superfoods, but if there is one food that truly falls into the superfood category, it is sprouts. They have the largest amount of nutrients of any food. Sprouting increases the vitamin content of seeds significantly. What are Brussel sprouts? So what are sprouts exactly? They are edible seeds that have just germinated. All sprouts contain more vitamin C than oranges by weight. They are also a tremendous source of antioxidants, vitamins A, B vitamins, vitamin E, calcium, potassium, magnesium, iron, selenium, and zinc. The sprouted seeds of some legumes, like lentils, peanuts, and soybeans, contain complete protein, as do many seeds. Implementing Brussel sprouts into your daily diet Eating sprouts is a good way to supplement your diet with food enzymes that are critical for literally every biochemical reaction that takes place in the body. Incorporating sprouts into your diet may significantly enhance your health, energy, and longevity. Sprouts are filling, are easy to implement in salads and sandwiches, or have as a snack. They can even be added to smoothies. A variety of sprouts may even be mixed together to make a complete salad. Some clients who suffer with reflux or other digestive issues when they consume animal proteins feel a significant relief when they add sprouts to their plate. This is because all these enzymes help to break down the protein. What a treat! They add taste at the same time as opposed to the capsulated enzymes that we often buy to take when eating cooked food. Grow Brussel sprouts at home! It is very easy to grow your own sprouts and can be safer than buying them in the grocery stores. Vegetable sprouting kits can be purchased from most health food stores or from companies that specialize in seeds and sprouting equipment. A green thumb is not necessary! Sprouting at home is also a great hobby to do with your kids. It is super easy and fun to watch how the seeds germinate and change every day. It gives them something to look forward to while developing healthy habits! The post Sprouts – A True Superfood appeared first on Total Gym Pulse.

  • Muscle up your breath
    by Frances Michaelson on July 22, 2021 at 2:16 pm

    The essence of life is our breath. Breathing is more important than eating or sleeping. It is necessary to learn to regulate and control our breath to effectively heal the mind and body. Begin to recognize that breath is energy, which will allow us to control our focus and awareness throughout the day. Breathwork is a practice that we should do every day. Why? By taking the time to pause to recognize and to appreciate the breath, we can learn to sleep better, improve the body’s immune response and reduce stress. In the practice of yoga, breath work is necessary to breathe with conscious awareness, creating connections with our mind and body in order to prevent injury. I invite you to practice the following exercise called "Box Breathing.” Inhale on a count of 4–3-2-1. Hold the breath 4-3-2-1. Exhale the breath 4-3-2-1. Hold the breath 4-3-2-1. Repeat this 3 times, and then allow the breath to come and go by itself. There is medical and scientific evidence to support the fact that by changing how we breathe, we can change how we think, feel, behave, and perform. James Nestor writes in Breath, The New Science of a Lost Ark, "the key to optimum breathing, and all health, endurance, and longevity benefits that come with it, is to practice fewer inhales and exhales in a smaller volume. To breathe, but to breathe less.” Take the time to notice how we breathe when we are peaceful and calm, rather than when we breathe a different breath when we are angry, upset, or most significantly when stressed! Try to take the time each day to pause, recognize and appreciate the simplicity of your breath. Learn to breathe with intent, slowly and deeply through the nose. Anders Olsson uses the technique of Breath hold Walking to increase carbon dioxide and, thus, increase circulation in the body. Find some space in a park that creates a calmer energy for you where the ground is soft. Exhale all your breath, then walk slowly around counting each step. Once you feel a sense of air hunger, stop counting. Inhale a deeper breath than you would usually take. Pause, exhale the breath on a count of 5. Breathe normally for about one minute and then repeat the exercise 3 times. In the words of Thich Nhat Hanh, “Conscious breathing is the best way to stop and calm our anxiety, fear, and anger. You can always practice being fully aware of your breathing. This is essential to stop and come back to yourself." The post Muscle up your breath appeared first on Total Gym Pulse.

  • TRAIN THE MOVEMENT – NOT THE EXERCISE
    by Maria Sollon on July 20, 2021 at 2:49 pm

    https://youtu.be/Z6llwct4Bhg If your goal is to get toned, tight, and trim while building a beautiful booty, then these Pilates based exercises using your leg pulley accessory will help do the trick. But wait, there’s more… they will also help improve hip mobility, stability, flexibility, and enhance your daily movements, something we all need. PILATES PLEASE Pilates is more than just a trendy fitness fad. The method has been practiced since the 1920s and is here to stay, thanks to Mr. Joseph Pilates himself! Pilates exercises focus on aligning the breath, with the mind and body to facilitate controlled movement. When performed properly, the method helps develops functional strength, improved posture and alignment, and aims to condition to achieve whole body health. When improving joint mobility, stability, and flexibility, Pilates exercises will do the job. Pilates exercises train internal strength where you body needs it most. The movements are performed slowly with control to really maximize inner strength to produce muscular length, plus it’s challenging and safe for all fitness levels. LEG PULLEY ACCESSORY The Leg Pulley accessory is a dynamic way to strengthen, lengthen, and create balance of the muscles in and around the hips. This accessory allows you to develop control and precision through a series of leg movements while also developing stability in your pelvis when the limbs are moving. Core control is challenged as the legs move away from the midline, requiring additional abdominal activation. Therefore, the leg pulley accessory is no joke and can be the challenge your body needs to enhance your movement quality. TRAIN THE MOVEMENT When performing leg pulley exercises on your Total Gym, understand what your training goal is and how you plan to achieve it. It’s important while learning the exercise, to train each specific movement with mindfulness and intention. Remember these exercises are about moving with control and stabilizing the action within your core. INCLINE LEVELS: Since the Total Gym allows gravity to resist or assist your challenge, you will need to explore how your body feels in each position. The Lower the incline, the challenge is placed on stabilizing the lumbo-pelvic hip joint. Whereas increasing the incline will challenge lower limb strength. WHY YOU SHOULD INCORPORATE LEG PULLEY EXERCISES Maintaining healthy joints that are mobile, strong, and flexible is a continuous goal, especially as we age. Incorporating exercises geared towards accomplishing this is worth addressing. A few important benefits include: • Improves hip mobility & range of motion • Strengthens abdominal muscles • Focuses on pelvic lumbar stabilization • Improves hip disassociation • Improves hip flexor control • Increase hip mobility, joint strength, power output, and prevents injury As with any exercise program, your own limitations can be addressed, adapted, and designed appropriately for your specific goals. HIP MOBILITY SERIES As a precursor to this Pilates workout, I recommend checking out the 3-part blog series dedicated to the importance of training hip mobility, stability, and flexibility on your Total Gym. Here’s a shortcut to these blogs if you happened to miss this information: Part 1: HIP MOBILITY TO PREVENT INJURY Part 2: HIP MOBILITY, STABILITY, & FLEXIBILITY Part 3: HIP MOBILITY TO PERFORM BETTER PILATES LEG PULLEY WORKOUT There are many variations of leg pulley exercises, but I’ve chosen my favorites so that you can really learn the exercises, “train the movement”, and experience the benefits of developing hip strength in different body positions on the glide board. FOCUS : to improve hip mobility, stability, flexibility, and prevent injury ACCESSORY : Leg Pulley BODY POSITIONS : Prone, Supine, Side Lying NOTE: Most of the exercises listed below were introduced in the “ 3 Part Blog Series: Hip Mobility”. There are 6 additional exercises programed into the routine. *New exercises are highlighted below* Set Up : • Medium Incline (adjust for your strength level) • Connect Leg Pulley Accessory to the glide board Directions : • Perform the following exercises listed in order slowly with control • Perform 5-10 reps per exercise • Focus on stabilizing the core and only moving from the hip joint • Utilize a breath that moves with your body’s movement Prone Leg Pulley Exercises : 1. Straight leg lifts 2. Hamstring curls 3. Glute press back 4. Diagonal lifts 5. Glute press up Side Lying Leg Pulley Exercises : 6. Hip circles (both directions) 7. Leg lifts 8. Leg kick front 9. Bicycles 10. Inner thigh sweeps Supine Leg Pulley Exercises : 11. Leg circles 12. Bridge kicks 13. Double straight leg lowers 14. Frog 15. Fig 4 stretch *REPEAT OTHER LEG* Check out the video to learn how to properly perform these Pilates exercises with the leg pulley on your Total Gym. *Only the highlighted exercises are demonstrated in this video. To learn proper form of the others, please refer to the Part 1-3 Hip Mobility Series videos. When properly executed with mindfulness and control, your body effectively strengthens from the inside out. Best Always, Maria The post TRAIN THE MOVEMENT – NOT THE EXERCISE appeared first on Total Gym Pulse.

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  • Lat Pull Down Machine
    by admin on April 15, 2021 at 10:41 am

    The Commercial Lat Pul down machine designed compact and easy to use 10 gauge pipe with doubel layer powder coated The post Lat Pull Down Machine appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Leg Curl and Leg Extension Machine
    by admin on April 14, 2021 at 11:44 am

    Premium range Leg curl and Leg extension Machine Leg curl and Leg extension Machine – Syndicate Gym equipments manufactures in The post Leg Curl and Leg Extension Machine appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Smith Machine
    by admin on April 13, 2021 at 12:28 pm

    Tips to use Smith Machine  Smith machine Olympic rod 30mm  squat Bar with 25mm Linear bearing. Free weight squat normal The post Smith Machine 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.

  • Lat Pull Down Machine
    by admin on April 15, 2021 at 10:41 am

    The Commercial Lat Pul down machine designed compact and easy to use 10 gauge pipe with doubel layer powder coated The post Lat Pull Down Machine appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Leg Curl and Leg Extension Machine
    by admin on April 14, 2021 at 11:44 am

    Premium range Leg curl and Leg extension Machine Leg curl and Leg extension Machine – Syndicate Gym equipments manufactures in The post Leg Curl and Leg Extension Machine appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Smith Machine
    by admin on April 13, 2021 at 12:28 pm

    Tips to use Smith Machine  Smith machine Olympic rod 30mm  squat Bar with 25mm Linear bearing. Free weight squat normal The post Smith Machine 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.

Blog – Fitness Nation 24 Hour Gym Arlington TX

  • Is It Time to Add Variety to Your Exercise Routine?
    by Andrus Becki on September 16, 2021 at 7:00 am

    Not only is it essential to maintain consistency with your exercise routine. But it’s also a good idea to change up your exercises with cross-training and new activities. In addition,... The post Is It Time to Add Variety to Your Exercise Routine? appeared first on Fitness Nation.

  • Beneficial and Safe Exercise Ideas During Pregnancy
    by Andrus Becki on August 18, 2021 at 7:00 am

    While many women consider pregnancy a “free pass” when it comes to exercise, it’s probably not the healthiest option. It can be tricky, though – you’re not feeling your best,... The post Beneficial and Safe Exercise Ideas During Pregnancy appeared first on Fitness Nation.

  • What Is More Effective: Diet or Exercise?
    by Andrus Becki on July 23, 2021 at 7:00 am

    If you want to watch the pounds melt away, it is better to focus your efforts on diet or exercise? There are many benefits from both of these health goals.... The post What Is More Effective: Diet or Exercise? appeared first on Fitness Nation.

  • Stretching Is Increasingly Important with Age
    by Andrus Becki on July 7, 2021 at 7:00 am

    Most people know that they should be consistent with a regular exercise schedule. Maintaining this movement can bring a long list of benefits to your life. In addition to cardio... The post Stretching Is Increasingly Important with Age appeared first on Fitness Nation.

  • How the Proper Weight Lifting Technique Helps to Avoid Injury
    by Andrus Becki on June 13, 2021 at 7:00 am

    It doesn’t matter if you are a pro athlete or looking for ways to maintain your health and fitness – weight lifting is an important part of a well-balanced training... The post How the Proper Weight Lifting Technique Helps to Avoid Injury appeared first on Fitness Nation.

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Anabolicco Training - Genetics - Nutrition - Supplements

  • Max Bench Calc – 1 Max Rep Calculator
    by Team Anabolicco on June 14, 2020 at 9:02 pm

    Anyone who spends any significant time “under the bar” is going to eventually want to know what a 1 rep max bench calc, and a squat max chart is. The problem is that you’re likely not hitting the gym to go for a new max bench anytime soon, nor should you even attempt a new... The post Max Bench Calc – 1 Max Rep Calculator appeared first on Anabolicco.

  • When is the Best Time to Take Dianabol?
    by Team Anabolicco on June 14, 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.

  • The Best Cutting Steroids To Lose Weight And Burn Fat
    by Team Anabolicco on June 14, 2020 at 8:06 pm

    The best cutting steroid stack needs to provide you with the tools you need to shed unwanted body fat, keep your energy levels high, and increases muscle mass. These latter two points are the hardest and anyone who has been through a grueling cut knows this. Now finally, with this cutting cycle stack by Anabolic... The post The Best Cutting Steroids To Lose Weight And Burn Fat appeared first on Anabolicco.

  • Macronutrient Calculator – Calculate Your Macros Here
    by Team Anabolicco on June 14, 2020 at 7:52 pm

    It wasn’t too long ago that people only had a vague idea of what their body required fuel-wise in order for them to see results in the gym. However, smart fitness means smart nutrition and with the help of macronutrient calculator tools like the one below, it’s now easier than ever to meet goals. What are... The post Macronutrient Calculator – Calculate Your Macros Here appeared first on Anabolicco.

  • Different Types of Steroids
    by Team Anabolicco on June 14, 2020 at 5:34 am

    Different people think of different things when they hear the term “steroid”. Some think of medications prescribed by doctors to help reduce inflammation and treat illness, but others think of their impact on performance, size and strength. This comprehensive guide to the differences will help you better understand what they are and how they work.... The post Different Types of Steroids appeared first on Anabolicco.

  • 5 Ways to Create an Eco-Friendly Gym
    by Rene on September 22, 2021 at 5:27 pm

    There is a substantial movement towards more environmentally friendly spaces, and rightly so. The planet is undergoing significant transformation due to human activity. We all need to see how we can treat the environment better. Gyms are also trying to play their part by making their facilities more environmentally friendly. However, creating an eco-friendly gym The post 5 Ways to Create an Eco-Friendly Gym appeared first on GGP.

  • How to Stick To Your Workout Schedule Even on a Vacation
    by Rene on September 21, 2021 at 6:38 pm

    If you are a fitness buff, you will want to stay on top of your schedule around the year. But the biggest challenge for fitness enthusiasts is to stay in shape during a holiday. It is easy to gain pounds and inches while traveling because you indulge more and work out less. Moreover, you feel The post How to Stick To Your Workout Schedule Even on a Vacation appeared first on GGP.

  • How to Become a Personal Trainer: A Step-by-Step Guide
    by Rene on September 21, 2021 at 6:20 pm

    Today, there’s a great demand in the fitness niche. People want to move more, eat better, lose weight, and gain muscle mass — and becoming a fitness trainer might help you fulfill their needs and earn some money. This line of work may easily provide you with financial security, as even inexperienced trainers can earn The post How to Become a Personal Trainer: A Step-by-Step Guide appeared first on GGP.

  • Ways to Get Thicker Thighs Without Overdoing It
    by Edward on September 20, 2021 at 11:39 am

    Have you ever encountered comparing your slender thighs to those of your athletic mates even once in your life? Have you felt a sudden rush of insecurity washing you just before you begin to sink in self-sabotaging thoughts? How to Get Thicker Thighs Without Exercising Too Much Don’t be worried. Though there is no rocket The post Ways to Get Thicker Thighs Without Overdoing It appeared first on GGP.

  • Why Does Stretching Feel Good? A Guide to Falling in Love with Stretching
    by Vaughn Torralba on September 20, 2021 at 7:00 am

    You know you’ve been sitting in that chair for hours, and now your back hurts. So, you go up on the internet and come across a lot of stretching exercises. And this got you wondering – why does stretching feel good? It’s not even a proper, focused exercise. It’s simply stretching. What good can it The post Why Does Stretching Feel Good? A Guide to Falling in Love with Stretching appeared first on GGP.

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Gym If you’ve been lifting for decades or are just starting out r/GYM is for you. Please read our sub rules before posting!

  • Back pain
    by /u/SyllabubMaximum1255 on September 23, 2021 at 5:08 pm

    So for the past three months ive had back pain when lifting. It mostly occurs now on leg press squat and deadlifts. As a result I had to resort to completely stopping squatting and deadlifting due to this(even rack pulls of 100kg cause to much pain and a few months ago i was deadlifting 180kg with no problems). I still use leg press now for my legs as the pain isnt as bad compared to when i squat. Ive been to a physiotherapist and he suggested that i build up my core through planks etc. But ive been lifting for over 3 years so i dont think it is due to weak core(im not sure on this) as pain only started three months ago. Anyone have this problem? It occurs in the very middle of my lower back and after training legs today i can barely bend down to pick up something. I have been doing more core exercises but no luck so far. submitted by /u/SyllabubMaximum1255 [link] [comments]

  • Bad or Good Progress?
    by /u/forfams on September 23, 2021 at 4:57 pm

    I've been going to the gym for about a month and I made a pretty nice progress in weights but maybe some minor changes in apperance. Any tips would be appreciated. My routine is : Monday - Chest/Triceps/Abs/15 min cardio Tuesday - Back/Biceps/Abs/15 min cardio Wednesday - Legs/Abs/15 min cardio Thursday - Chest/Triceps/Abs/15 min cardio Friday - Back/Biceps/Abs/15 min cardio Progress, before and after : https://imgur.com/a/xAHqsCC submitted by /u/forfams [link] [comments]

  • Tips with benchpress?
    by /u/BuffMozzie1 on September 23, 2021 at 4:50 pm

    Ive pretty much made no progress since ive started, and struggle with 5kg on each side of the bar. For reference, i went from just the bar on deadlifts to 20kg on each end, and on most weight assisted machines i went from around 40lb to 100lb, yet on both free weight and smith bench press i really struggle even though ive been training them just as much as everything else. submitted by /u/BuffMozzie1 [link] [comments]

  • Do ego lifters lift more than they can handle so we stare and ponder at their strength?
    by /u/newtons_apprentice on September 23, 2021 at 4:25 pm

    Cause all I think about when I see someone ego lift is how they obviously can't handle that weight. You're not impressing anyone lol submitted by /u/newtons_apprentice [link] [comments]

  • How come more veins are showing even though I’m gaining weight?
    by /u/Alex123456789910 on September 23, 2021 at 3:46 pm

    submitted by /u/Alex123456789910 [link] [comments]

  • 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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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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