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Muscle and Fitness

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  • Interview: Herschel Walker Takes Fitness Mission To Washington
    by vkim on March 27, 2020 at 5:21 pm

    ShutterstockWhen Herschel Walker played for the New Jersey Generals from 1983 to 1985 in the now-defunct USFL, his boss was billionaire mogul Donald Trump. He became close with the team owner and his family. While training in Orlando, Walker took Trump and his children to Disney World. Well, it’s certainly a small world after all because after Donald Trump became president, he appointed Walker to the President’s Council on Sports, Fitness and Nutrition. The purpose of the council is to increase sports participation among youth of all backgrounds and abilities and to promote healthy and active lifestyles for all Americans. One of the greatest all-around athletes of all-time (football and track star, Olympian, MMA fighter – he didn’t get into the latter until his 40s) Walker, 58, practices what he preaches, continuing to impress with a workout regimen that he’s been doing every day since he was 12 years old. “I’m always exercising. I never missed a day.” Here's Walker's take on training, diet, and the state of fitness in the U.S. What’s your goal as co-chairman of the President’s Council on Sports, Fitness and Nutrition?We’re an obese country. Our young people are playing more video games than working out. Team sports are getting so competitive that parents have to pay and they don’t have the money. When I became a member of the council, I got my high school class together and we got the city of my hometown in Georgia to give us six acres to build a fitness park. We’re going to put up a pullup bar, dip bars, jungle gyms. I’m not putting up a basketball court or fields. There will be a track for people to walk and run around. You also get community by doing this. I have to practice what I preach. Kids years and years ago would jump rope and have fun, but that was exercise. Today on the school playground, you don’t see a jungle gym anymore. Kids were doing monkey bars and pullups. They didn’t even know they were exercising and now they don’t have that. Now they have a computer or have an avatar to workout for them. A kid might break an arm using a jungle gym, but that will heal. His obesity will kill him. What’s been your experience like working with the federal government?I want to get something done in Washington, but didn’t realize how slow Washington moves. It’s been a challenge. I’ve been trying to get the Fit Bill passed for 18 years. It’s a bill to incentivize to workout. It lets people take a write-off before taxes if you pay for your kids to play or your gym membership. The bill got into the Ways and Means Committee in 2019, but ran out of steam in the Senate, but I’m still trying to push it through. What’s your current workout routine?It hasn’t changed much since I started as a kid. I’m still doing pushups — I cut those down from 3,000 to 1,500 when I got into boxing and martial arts — 3,500 sit-ups, ride my exercise bike for 30 miles, then go out and jog, do 500 dips and at least 150 pullups. I do jump rope. I still do martial arts drills. How did this workout come about?I was obese, I was not athletic at all. I got beat up at 12 years old. I remember crying and went home and I said enough is enough. I started working out and overcame so much. Then I became obsessed with it. I wasn’t thinking of playing football — that wasn’t a big thing. I was just trying to get through tomorrow. Didn’t you also do ballet?I studied it for about 10 years. When I got into martial arts — I thought I could be the next Bruce Lee — I thought ballet can help with flexibility. Before I got into MMA, it was the hardest thing I had ever done, over football and track and field. I was using muscles I'd never used. Ballet is very tough because of the discipline you have with your muscles. What was your MMA experience like?I loved it! It is one of the best sports I’ve ever done in my life. I trained myself then met Scott Coker and Bob Cook. I moved out to San Jose, California for about a year and trained for six days a week at American Kickboxing Academy. I was a fifth-degree black belt in taekwondo. Most people don’t know I competed in taekwondo tournaments in college on Sundays, a day after playing football. This did not help me in the Octagon. It’s a tough sport! How’s your diet these days?My diet isn’t the best in the world — I eat one meal a day, consists of salads and soups. I don’t eat a lot of red meat, I don’t like fish. I still have sweets, but with my meal. I eat what I want but I work out so much I burn it off. My diet is so unusual and I’m as healthy as a horse. Why one meal a day?I was doing this in high school, in college, in pro football. I don’t live to eat, I eat to live. We overeat anyway in this country. When we played on Sundays, I never ate the pregame meals. I ate Saturday night, then again maybe Monday or late Sunday after the game. When you eat a pregame meal that’s not where you get your energy from. It’s from Saturday night. If you eat a pregame meal, you’d get sluggish. This is my stupid philosophy. Who was the one guy in the NFL you wanted to run over?Lawrence Taylor. You always wanted to get the best of him, but you couldn’t. The guy was an amazing athlete. Check back to Muscle & Fitness for more updates from members of the President’s Council on Sports, Fitness & Nutrition. [RELATED1] No

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Gym Junkies Fitness, Health, & Nutrition Blog

  • 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.

  • Weight Lifting Diet
    by Terry Asher on January 14, 2020 at 9:34 pm

    With the start of the new year now is the perfect time to establish new fitness goals for yourself. If your fitness goals are to get stronger that shouldn’t be a problem. Just put in the time at the gym and, slowly but surely, you’ll start to see gains. However, what happens when you want to not only boost your strength but increase your size? What does a weight lifting diet consist of?  You will need to slightly adjust the … The post Weight Lifting Diet appeared first on Gym Junkies.

  • Truth Behind Stomach Fat
    by Terry Asher on January 9, 2020 at 10:29 pm

    When you look in the mirror do you have a little pooch of fat that you wish you could get rid of? Are you unable to see your abs no matter how much work you put in at the gym? Do you have specific articles of clothing you simply can’t wear without feeling self-conscious? Don’t worry, you are absolutely not alone. In fact, stubborn stomach fat is one of the biggest weight loss goals most people have. Why is stomach … The post Truth Behind Stomach Fat appeared first on Gym Junkies.

Total Gym Pulse Health and Fitness Blog

  • 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.

  • READY, SET, GLOW LEAN LINES WORKOUT SERIES – PART 3: ADVANCED PILATES MOVEMENTS
    by Maria Sollon on March 21, 2020 at 4:49 pm

    https://youtu.be/2Oq560sMeSk Welcome to Part 3 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 is a more advanced part of the series to make you Glow with higher intense exercises which are slightly more difficult than the previous two workouts. 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. Become familiar with the routines sequences and practice until the movements are 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 5-10 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 ‘Glow’ on the Pilates path with more advanced exercises to add to your routine on your Total Gym. LEAN LINES CHALLENGE || Glow Workout The following Part 3 Glow workout will contain more challenging movements than Parts 1 and 2. The workout is designed to elevate your heart rate, develop muscle tone, and produce a sweaty “glow”. With the high intense workout, be sure to maintain the Pilates fundamentals you’ve leaned and continue to focus on core activation, muscular length, and utilizing your breath throughout the movement. When you reach a point when you’re ready for an added challenge, feel free to add the Ready and Set exercises you learned from Parts 1 and 2 as you go! The added moves will increase your workout intensity and will keep your workout fresh. It will also prepare you for the Part 4 Ultimate Challenge! 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: 1. Single leg kicks 2. Bridge (+press back) Spinal & Core Prep 3. Roll over • face tower, roll down to supine (decline) and brace hands on toe bar rails • articulate spine to roll as legs reach up and over toe bar • modify: smaller range of motion or face away from tower (incline) Long Stretch Series: 4. Long back stretch • face tower, hands on toe bar and legs on GB • dip down as hips circle up and around • perform in both directions CONNECT CABLES Abs Series: 5. Single arm press +side bend 6. Teaser Leg Series: 7. Side kneeling leg lifts • side kneeling position with one hand to GB (incline) or toe bar (decline) • keep hips stacked while moving from the hip joint Stretch: 8. Roll to stand Check out the video to see how these Pilates exercises are performed on your Total Gym. Stay tuned for the Ultimate Challenge in Part 4 of the Lean Lines Series! Part 4 will integrate everything you’ve learned from Parts 1 through 3 by combining and organizing the exercises into a systematic and comprehensive master circuit! Best Always, Maria The post READY, SET, GLOW LEAN LINES WORKOUT SERIES – PART 3: ADVANCED PILATES MOVEMENTS appeared first on Total Gym Pulse.

  • READY, SET, GLOW LEAN LINES WORKOUT SERIES – PART 2: INTERMEDIATE PILATES MOVEMENTS
    by Maria Sollon on March 19, 2020 at 6:22 pm

    https://youtu.be/3zJSrzTatsM Welcome to Part 2 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 will get you Set with additional intermediate exercises to allow you to progress from the basic moves and challenge you with a slighter higher intense workout. If you are interested in 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. Become familiar with the routines sequences and practice until the movements are 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 5-10 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 ‘Set’ on the Pilates path with additional exercises to add to your routine on your Total Gym. LEAN LINES ADDITION || Set Workout The following Set workout includes additional exercises targeting an intermediate skill level. Be sure to learn these moves while keeping the Pilates principles in-tact. When you reach a point when you’re ready for an added challenge, feel free to add the Ready exercises you learned from Part 1 as you go! The added moves will increase your workout intensity and will keep your workout fresh. It will also prepare you for the Part 4 Ultimate Challenge! Accessories: Toe bar & cables Directions: • Set incline to a medium level with toe bar attached v • 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 / Toe bar Footwork: 1. Point, flex, bend, stretch • Heels drop, toes rise, plié, and extend 2. Leg circles • draw small &/or big complete circles in each direction • perform on both legs Spinal & Core Prep 3. Twist & Saw • lengthen through the spine on the twist • articulate through the spine to saw towards the opposite leg Long Stretch Series: 4. Long Stretch • place palms of hands on toe bar and extend legs into a plank • remain in a plank while hinging from the shoulders to press out/ in CONNECT CABLES Abs Series: 5. Opposition Arm/ Leg • face the tower in a quadruped position • hold one handle and extend the opposite leg • aim the elbow towards the opposite knee • perform on both sides 6. Swimming (prone) • perform a rhythmic swimming motion, glide board remains static Leg Series: 7. Leg Arcs • keep the hips stacked as the top leg arcs over the toe bar Stretch: Eve’s Lunge Check out the video to see how these Pilates exercises are performed on your Total Gym. Stay tuned for Part 3, Lean Lines Go routine which will include more advanced Pilates exercises to challenge your muscles! Best Always, Maria The post READY, SET, GLOW LEAN LINES WORKOUT SERIES – PART 2: INTERMEDIATE PILATES MOVEMENTS appeared first on Total Gym Pulse.

  • READY, SET, GLOW LEAN LINES WORKOUT SERIES – PART 1: BASIC PILATES MOVEMENTS
    by Maria Sollon on March 18, 2020 at 6:35 pm

    https://youtu.be/3L5SDdN0dzM Looking to develop lean muscles and long defined lines? Let’s boost your existing workout program with Pilates exercises that focus on improving inner core strength and power, while emphasizing proper biomechanics. Performing a Pilates based routine on your Total Gym will do just the trick! WHAT IS PILATES? Pilates is a form of low-impact exercise that concentrates on strengthening the body with an emphasis on core strength. Pilates exercises focus strongly to improve postural alignment while lengthening, strengthening, and utilizing core control through a series of functional movements. Pilates exercises also aim to improve proper biomechanics such as posture, balance, flexibility, stability, and mobility. The exercises are initiated by the core, known as the powerhouse. This internal core activation emits the power to perform a wide variety of exercises through different ranges of motion. Pilates also places a strong focus on the mind-body connection. Your mind should be constantly aware of the goal and place emphasize on connecting to your breath when performing the exercises. THE CREATOR BENEFITS OF PILATES The Pilates method was developed by Joseph Pilates, a German born genus, to originally rehab injured dancers and soldiers while living in the UK. In the 1920’s he immigrated to the USA and opened a Pilates studio in New York City to continue to share his method that he originally called “Contrology”. He believed mental and physical health were closely connected to improve overall wellbeing. This is the mind-body connection of what makes Pilates so special and beneficial to incorporate into a consistent practice. BENEFITS OF PILATES Pilates is much more than a workout. It not only integrates the entire body to sculpt your muscles, but it also conditions your mind and gives you inner serenity. Additionally, Pilates improves: • Posture • Inner core strength • Flexibility and muscular length • Stability, mobility, and balance control • Proper body alignment • Abdominal endurance • Coordination • Circulation • Energy “The Pilates Method of body conditioning is complete coordination of body, mind and spirit.” - Joseph Pilates PILATES PRINCIPALS Pilates is all about progression and letting the exercise work for your body. When learning any Pilates exercise, focus on these three Pilates Principals to achieve the most from your workout efforts: Alignment Achieve proper body alignment and form within every exercise Breath Learn how to utilize your breath to properly move through the movements. Example: inhale (prepare to move) and exhale (move on the exertion) Core Control Initiate and stabilize the exercises from your core while actively lengthening the surrounding muscles. These key principals are used to integrate the mind-body connection and are the foundation to mastering a solid Pilates workout. PILATES BASICS Pilates requires a basic understanding of the exercises in order to learn the proper mechanics and get the most out of the movements. Your body needs to develop muscle memory and learn how to create length through activating supporting muscles. This is achieved by initiating the movement from the core, stabilizing the supporting joints, and facilitating length through proper range of motion. Therefore, it’s best to start with a few exercises and learn them well, then add other movements to the routine. TOTAL GYM = REFORMER STYLE Your Total Gym equipment can be used to perform Pilates Reformer exercises in a similar fashion to achieve great results. In short, the Pilates Reformer equipment is a bed-like frame with a sliding carriage that is loaded by adjustable springs for resistance and uses straps to train your extremities. Here are the different terminologies between the Total Gym and the Pilates Reformer: Total Gym: Glide Board Cables Toe Bar Incline Levels Reformer: Carriage Long Straps Foot Bar Springs The biggest difference is that the Total Gym uses gravity to assist or resist the exercises whereas the Reformer uses springs. READY, SET, GLOW FORMAT In order to achieve the results your body is capable of achieving, I’ve designed three Lean Line Pilates Workouts and added a fourth comprehensive workout that integrates moves from all three routines. The Lean Lines Series is dispersed over four blogs so you can focus on each workout individually. The workouts are categorized by basic, intermediate and advanced exercises and progress in a simple format titled the: “Ready, Set, Glow Lean Lines Workout Series”. Ready Learning the basics of Pilates and how to initiate movement from the powerhouse. This initial workout prepares your muscles for more challenging exercises. Set The foundation of Pilates basics is formed, new skills are added, and your body is set to develop muscle memory that improves with repetition. Glow Additional exercises are added to the mix that provide a challenge for your mind and muscles. The previous workouts will prepare your body for these more advanced movements. PROGRESSION When learning the Pilates workouts, practice performing each exercise using the Pilates Principals. 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. When learning a new workout, it’s best to familiarize yourself with the exercises and the proper form. Pilates exercises are performed slowly with complete control and are typically performed for a small number of quality reps, not quantity. Therefore, the exercises in this workout will be performed slowly with control for 5-10 reps depending on the intensity of the move and for only one set. You are now ‘Ready’ to learn the Pilates basics routine on your Total Gym. LEAN LINES BASIC || Ready Workout This workout contains basic Pilates exercises to improve your posture, overall muscular tone, and core strength. With a consist practice, you will learn the exercises within your body and they will get you ‘ready’ for more challenging movements. Once you have confidently mastered the skills from Part I Ready Workout (basic), progress to the next blog to experience the Part II Set Workout (Intermediate) while remembering to apply the Pilates fundamentals you’ve learned from Part I. 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 / Toe bar Footwork: 1. Plies • 1st position: heels together, toes turned out 2. Running • Parallel foot stance: heels drop under the toe bar Spinal & Core Prep 3. Roll up • Articulate each bone as it peels away from the glide board Long Stretch Series: 4. Down stretch • place palms on the toe bar with arms extended straight • both knees go down to the carriage simultaneously with the toes tucked under • extend through the spine with arms straight • move glide board out/ in while in spinal extension and leading with the heart CONNECT CABLES Abs Series: 5. Single leg stretch 6. Double leg stretch 7. Hundred Leg Series: 8. Side Lying Leg Lifts (variations) • keep hips stacked and waist lifted • abduction, adduction, leg circles • perform right side, then left side Stretch: 9. Mermaid Check out the video to see how these Pilates exercises are performed on your Total Gym. There are so many amazing Pilates exercises that can be performed in ‘reformer style’ on your Total Gym. These are just a few to get you started and provide a sequence of exercises that will challenge your entire body. The next Pilates workout in the series is similar in format and can eventually be added to this workout. Stay tuned for the Part II Set Workout! Best, Maria The post READY, SET, GLOW LEAN LINES WORKOUT SERIES – PART 1: BASIC PILATES MOVEMENTS appeared first on Total Gym Pulse.

  • How to Avoid Environmental Toxins
    by Frances Michaelson on March 11, 2020 at 1:44 pm

    Environmental toxins are everywhere…. in our food, soil, water, skin care creams and cleaning products. It is tough to avoid everything, but we must do our best as these products can lead to chronic health problems. How to decrease the amount of toxins you consume Where should you start? As a health coach, I think the easiest place to start is with our food. A common and very dangerous herbicide is called glysophate, which is used in both animal and plant products. Glysophate has been linked to female cancers. This article further emphasizes all the reasons you must avoid this herbicide and choose local, organic, non GMO foods as much as possible. https://www.resilience.org/stories/2017-01-06/glyphosate-unsafe-on-any-plate/. Factory farmed animals never see the light of day and are fed corn and grains, rather then grass. They are injected with antibiotics and hormones so that they can grow bigger at a faster pace. Sadly, if this is what they are being fed, you are eating it as well. You are what you eat!! Women beware, as consuming these toxins can contribute to estrogen dominance. Tap water is another big area of concern. When we think of water here in America, we know that we are not going to get typhoid or dysentery, as in third world countries. This is because our water is disinfected with chemicals like chlorine fluoride, etc. These chemicals are not safe however. In the United States, the environmental protection agency regulates approximately 91 chemicals in the drinking water, but there are hundreds of other chemicals in the drinking water that are not regulated. Regulation does not necessarily mean that they are safe either. For example, there is chronic exposure to low dose synthetic estrogens coming from birth control pills, pharmaceuticals, and pain medications that are not regulated. These exposures influence our health in many ways as they show up in our tap water. Most people think that tap water is safe to drink, but I feel that it is a contributing factor to all the auto immune diseases we hear so much about lately. People living in rural areas may suffer with more pesticides and nitrates in their water, where others living in the city may have to deal with more industrial chemicals . Can water filters help? Yes, it is very important to look into a system that can filter out all these chemicals from your tap water, but there is not one perfect answer as to which one. It is essential that you have your water tested by a professional in your area to help make the best decision. Everyone’s water is different. I have had a reverse osmosis system for years and I love it. Some experts are not in favor of reverse osmosis as they fear that it filters out all the minerals, but it is my belief that we should get our minerals from raw vegetables, not rock! What about travelling? Yes, it can be challenging to always do the right thing. Plastic water bottles are not the easy answer. We need to be conscious of the BPA and phthalates in the plastic water bottles that leach into the water. I always bring my empty stainless steel bottle with me to transfer the water from plastic, which makes a bit of a difference. There are also travel water filters out there that can be explored if you are an avid traveler. Detox your home There are other plastics to avoid in our homes and be aware of that also contain BPA's and phthalates. Try swapping plastic food storage containers for glass, and replace plastic baggies with paper or reusable lunch bags. Change your plastic cutting board to wood. Remember that these amounts of synthetic hormones are tiny, but if we are exposed to them all day and everywhere, they can eventually be very disruptive to our hormonal balance. Be aware of those home fragrance plug ins, candles and cleaning products. They are loaded with synthetic chemicals! Air fresheners in cars can be deadly. Take note of the skull and crossbones symbol on cleaning products that indicate hazard and danger!! Avoid those completely! We do not need to use these products. Do not pollute the air in your home with these strong scents any more. They are also endocrine disrupting as they leach into our skin. There are numerous better choices that you can clean with that are loaded with organic ingredients that contain essential oils, coconut, lemon, etc. To conclude, the key is to minimize toxins in your environment as much as you can especially when it comes into contact with food and the air you breathe. The post How to Avoid Environmental Toxins 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

  • March is National Nutrition Month
    by Fitness Nation on March 1, 2020 at 4:57 pm

    Being healthy and in-shape is a goal for millions of people across the country. At the start of the new year, many people set New Year’s Resolutions for themselves with... The post March is National Nutrition Month appeared first on Fitness Nation.

  • Static Stretching vs. Dynamic Stretching
    by Fitness Nation on February 25, 2020 at 6:00 pm

    One of the biggest mistakes people beginning their fitness journeys make is skipping warm-ups before a workout. While warm-ups don’t particularly seem like a major part of working out, they... The post Static Stretching vs. Dynamic Stretching appeared first on Fitness Nation.

  • Fun Couples Exercises for Valentine’s Day
    by Fitness Nation on February 11, 2020 at 9:23 pm

    As we move further along into 2020, we inch closer and closer to the extremely popular Valentine’s Day. This holiday is synonymous with romance and celebrating the love felt between... The post Fun Couples Exercises for Valentine’s Day appeared first on Fitness Nation.

  • Lifting Weights vs. Cardio
    by Fitness Nation on January 28, 2020 at 7:55 pm

    As we are almost finished with the first month of 2020, many people are already in the middle of their New Year’s Resolutions. It’s well-know that the most common resolutions... The post Lifting Weights vs. Cardio appeared first on Fitness Nation.

  • Starting Your 2020 Fitness Journey
    by Fitness Nation on January 10, 2020 at 4:05 pm

    At the beginning of every new year, millions of people see this time as a clean slate. A clean slate can be a state where you feel like starting over... The post Starting Your 2020 Fitness Journey appeared first on Fitness Nation.

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  • Choosing Your Fitness
    by noutf on January 8, 2018 at 4:55 am

    For me, fitness is quite straightforward and measurable. On the other hand, it is used to describe just the physical part of overall health. Personal fitness is a particular branch of healthcare business, dedicated to training individual customers. Nowadays people are extremely much willing to produce their fitness attractive and need to continue to keep … Continue reading "Choosing Your Fitness"

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 will learn more about the best oral steroid for gaining true, lean muscle in a few different situations. What Gains Do You Want? Before you can find the best oral for muscle gain, you need to understand that different types provide very different gains.  For The post What Is the Best Oral Steroid for Muscle Gain? appeared first on Anabolicco.

  • What Kind of HGH Results Should You Expect?
    by Team Anabolicco on February 17, 2020 at 10:00 pm

    The potential HGH results are nothing short of spectacular, and they can improve not only your appearance, but also your general well-being.  In short, not only does it makes you look better; it also makes you feel better from the inside out.  The HGH results you should expect depend primarily on how and why you use it. HGH Results in Medical Use The first pure synthetic HGH for sale to the public was a breakthrough in the medical field.  Before then, some physicians experimented with Growth Hormone derived from cadavers, but there were some issues with this and infections ensued The post What Kind of HGH Results Should You Expect? 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.  If you needed the steroids to get those gains, then you will need some help when it comes to keeping them.  Remember that you can only maintain the muscle that your natural testosterone levels will allow in the long term. This does not mean that 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 results you hope to achieve. Experience Level The first thing you should consider when determining the best time to take dbol is your overall level of experience with anabolic steroids.  In general, dbol is not a good choice for beginners because it is incredibly powerful. 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 here. What Makes a Steroid “Wet”? A “wet” steroid is one that causes the body to retain water. This occurs in compounds that have estrogenic properties, meaning that they aromatize in the body and convert readily into estrogen. This increase in estrogen causes a buildup The post Dry vs. Wet Steroids 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.

  • By: Michael Amaral
    by Michael Amaral on March 20, 2020 at 1:04 pm

    Hi..wonderful themes are present here, which I never found anywhere. You can also add the Kosmic WordPress theme for fitness. This theme includes a large set of captivating fitness and sports layouts that are fully flexible and easy to customize. You can quickly build a website and operating easily. Know more: http://bit.ly/2ISjXps

  • By: Wiralspace
    by Wiralspace on March 11, 2020 at 6:54 pm

    The list of wp-themes is very useful and Iron Mass theme is the most attractive one. <a href="https://wiralspace.com/taylor-swift-biodata-and-achievement/" rel="nofollow">Taylor Swift</a>

  • By: mybestsubwoofer
    by mybestsubwoofer on February 26, 2020 at 12:21 pm

    Wow!, My searching goes to stop here. I found the very best theme for my next upcoming projects related to fitness. this list is very useful, who are looking for a fitness themes.

  • By: Riya Dixiit
    by Riya Dixiit on February 22, 2020 at 6:12 am

    Really it is free, WordPress themes are very good and easy to editable, thanks for the post.

  • By: Ritu Shah
    by Ritu Shah on February 21, 2020 at 5:57 am

    Hi, exercise is the most important part of our life, your post is very informative and that helps me a lot thanks for the post

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!

  • Need help
    by /u/winterkzzz on March 30, 2020 at 6:22 am

    So, I'm 16, and I used to workout to lose weight but looking to gain muscle mass as I always wanted to prepare for next football season. But, one catch, when i was two, i had an head injury that affected my left side (weakening them) as well damage to the 7th nerve. I look normal until I blink or smile since it looks weird than "normal people" I'm not sure what to do to gain mass with my weakness, it's not entirely bad. Could do 15 Diamond Push up as well other exercise but not in a row. So it'll be like 3 sets of 5 diamond push ups since my tri's gives up. I want assistance of this matter and a list of exercise that hits the day i'm hitting like chest and shoulders, or arm and triceps, etc. submitted by /u/winterkzzz [link] [comments]

  • What do you call these?
    by /u/TJayRuw on March 30, 2020 at 5:52 am

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

  • Tell me if I'm going crazy....
    by /u/hexatheon on March 30, 2020 at 5:28 am

    But were weights expensive to begin with or is it because everyone is impulse buying weights cause of this f***ing pandemic? A 30 lb. pair of dumbbells were on Amazon for $27 + $500+ shipping.... what the f**k? submitted by /u/hexatheon [link] [comments]

  • Help guys pls 🙏
    by /u/tallbloak53 on March 30, 2020 at 4:51 am

    Hey guys. So Ive been struggling ( sort of ) with gyming. I've been hitting the gym for 4 months every day but I dont really see any drastic build in muscle size ? Am I doing something wrong ? So for the 1st 3 months Ive been doing a fairly easy workout for upper body one day upper body 2nd day lower body third day shoulder back, then next day back to 1 and repeat. But Ive changed ny workout the last month into heavy wheights and low reps ( luckily I bought a home bench and dumbells before quarintine started) One of my problems is that I dont really feel sore after my workouts on the biceps. After I changed my workout the first time I really felt the DOSM's, especially on the biceps. But know its just back to normal. After the hard workout I feel super pumped but then the next morning i dont feel jack. Is this normal ? All my muscle groups feel sore after a workout. Especially my pecs and triceps. But Im also not sure I'm actaully tearing any muscle fibres as I dont really see a growth in the size in the last couple of months. Here are the workouts I did : 4×30 reps ( 65kg bench/143 lbs with bar included ) 4 ×30 reps with overhead dumbell curls(triceps)(15kg/33lbs dumbell ) 4 ×15 reps dumbell curls (per arm)( with a 15kg/33lbs dumbell) 4×20 with a 25 kg ez bar/ w bar But Ive changed my workout on the arms to : 3 ×10 reps 35 kg / 77lbs ez bar 3×10 bicep curls with 15 kg/ 33lbs dumbells. 3×10 scott curls with 13 kg/29 lbs dumbells 3×10 dumbell incline raises 13 kg/ 29 lbs dumbells After the first day of this new workout My arms were like really sore but the next session on biceps I didn't feel anything. Why is my body doing this ? Should I maybe go even heavier ? I am currently using heavy weights that I can barely handle ( I'm kinda skinny ) Any advice please 🙏 submitted by /u/tallbloak53 [link] [comments]

  • You know who you are.
    by /u/Ilike151 on March 30, 2020 at 4:39 am

    submitted by /u/Ilike151 [link] [comments]

  • 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

  • How Much Should I run?
    by Dustin Myers on August 27, 2019 at 5:05 pm

    With summertime right around the corner, you have probably been doing some form of cardio in preparation for pool season.  Let me guess…do you jog aimlessly around your neighborhood or park a few days a week?  If so, that is great, but you could do much better.  Doing nothing but your standard, monotonous pace, neighborhood runs may help you work up a good sweat and burn some calories, but long term that style of running will do little to improve your overall conditioning.  The goal of any conditioning plan should be to get leaner/lose body fat, improve your muscular endurance, build your aerobic capacity, AND to get stronger - both physically and mentally.   By regularly incorporating sprint into your routine you can accomplish all of these things. I love running, but I run hard enough that I am miserable during the run, and feel great once it is finished.  One of my favorite sayings is you must “get comfortable being uncomfortable” in order to improve.  Nowhere is that saying more true than during sprint work.  Today I am going to share with you ,my conditioning plan that I not only follow myself, but also use as a framework for clients ranging from soccer moms to elite athletes. Here are the three types of runs I incorporate:     1. SPRINT WORK Examples: A. Hill or Stadium step runs.   These are best done with a group or partner.  I recommend doing a minimum of 10 all -out sprints that last anywhere from 20-30 seconds, with a few minutes of recovery between each.  Like any sprint work, the key is giving maximum effort on every sprint.  I regularly take groups of athletes to run steps at Hoover Dam just outside of Columbus or we go to the upper level (C-Deck) of the fabled Horseshoe on the campus of The Ohio State University.  At either location, we partner up and race to the top.  Once at the top, we take 1 minute to recover then slowly make our way back to the bottom.  I like to alternate each race - every step, every other, or every third step.  Get creative with it.   B. Track Run  - ideally with a partner 400m x 1 warm up (all others must be MAX EFFORT) -dynamic stretch warm up, same as lifting day 200m x 2 (WALK 200M BETWEEN EACH FOR RECOVERY) 100m x 4 (walk 100m between each) 50m x 4 (walk 50m between each)   C. Mailbox/Telephone Pole Sprints Start by running 1/2-1 mile to warm up, then stretch.  Next do sprint intervals for 1/2 mile.  Use mailboxes, telephone poles or other landmarks for the intervals, which will vary in length.  Walk from one mailbox to the next, then line up and sprint to the next one, then repeat for the entire 1/2 mile.  Short Sprints are best with at least 1 partner and must be max effort.    D. Airdyne, Upper Body Ergometer (iso-strength setting), or Rower -set for 8 minutes- 2 minutes of 10 seconds easy/20 second sprint 1 minute rest 2 minutes of 10 seconds easy/10 sprint 1 minute rest 1 minute of 10 sprint/10 easy 1 minute MAX EFFORT   I like to utilize an ergometer for sprint work either as my second sprint day of the week or as my primary on a week where my legs are feeling drained.  Running is high impact, particularly on the knees, so regular road work is going to put some wear and tear on the joints.  Shin splints can also be problem.  This 8 minute sprint pattern is one of my favorite conditioning workouts - fast, brutally effective, and as a bonus you also get a killer upper body pump.       2. MIDDLE DISTANCE - This is not going for a 1 or 2 mile relaxing run, the idea is to learn to push your body for an extended period of time.  The key is being able to push physically even when you feel tired - or weak - mentally.  If you don’t almost “break” during a 1 mile run, you’re not running hard enough.  Always empty the tank towards the close of the run. Examples: A. 1 mile MAX EFFORT.  Track your times each week.  This run is short but will have the greatest impact on improving your overall conditioning.  Many runners make the mistake of running short and longer runs at close to the same pace.  Training for a marathon?  If your goal is to be able to run 26 miles at an 8 minute mile pace, get your single mile time down in the 5:00 -5:30 range and those 8 minute miles will be a breeze.  I have also personally felt as long or longer lasting metabolic effect from a max effort mile as I have from sprint work.  Basically after one of these runs my metabolism will be on fire the rest of the day.   B. 2 mile interval For this run you will alternate each 1/4 mile between jogging and running as hard as possible for 1/4 mile.  The slow 1/4 miles need to be just that for recovery - slow, at least at the beginning.  Once you feel like you have caught your breath, speed back up to your normal jog pace for the remainder of the 1/4 mile until its time to crank it up again.   3. DISTANCE/AEROBIC WORK This is going to be your standard long easy runs - the type that most people are familiar with.  Boring and repetitive…but aerobic conditioning has it’s place in any good training plan. Examples: A. 2 x 20 minutes on either Bike or UBE or combo of both, with a 3 minute break between each 20 minute go.  This can be done up to 3 x per week as weight maintenance.   B. 4-5 mile run at an easy pace.  No more than once per week.  The goal here is to run at a “comfortable” pace that you could maintain for longer if needed.  I typically run a single mile in the 5:30 - 6 minute range, so a good target for me is to run 7:30 miles, equaling 4 miles in 30 minutes.       Beginner running schedule: Day 1: Sprint work - Stair sprints or Track Sprints Day 2 - off Day 3 - middle distance - Max Effort Mile Day 4-5 - off  Day 6 - 4 mile jog Day 7 - off   Advanced: Day 1: Sprint work - Stair sprints, Mailbox or Track Sprints Day 2 - off Day 3 - middle distance - Max Effort Mile Day 4 - Sprint work - Airdyne or Rower 8 minute sprint workout Day 5 - 2 x 20 minutes bike, or 2 mile interval run Day 6 - off Day 7 - 4 mile jog     Something to keep in mind is that you will also need to plan accordingly and perhaps move your weight training schedule around accordingly.  You wouldn’t want to do a heavy deadlift immediately after a max effort mile run, so it may take you a few days to figure out exactly how to incorporate this running schedule into your programming.  Feel free to add some lower threshold runs or biking onto the off days as active recovery.  Stick to this plan and I guarantee you will get the results you are looking for from a conditioning program - faster, leaner, and meaner!

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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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