Saturday, October 31, 2015

GGS Spotlight: Abby Clark

 

Meet Abby Clark!

Meet Abby Clark!

 

 

Name: Abby Clark

Age: 30

Location: Westport, Connecticut – Rebar Fitness

 

What does being a GGS mean to you?

Being a GGS means unleashing your feminine, fierce, nurturing, sensual, and untamed goddess within to become a powerful, confident, and strong woman who’s completely unapologetic for her strengths. You are at peace with yourself no matter what your body looks like. You’ve dived deep within yourself and tapped into your intuition and feminine spirit, and your beauty just radiates from the inside out. You become this Goddess who beams with self-love. Your words are kind to others, especially other women, and your actions reflect your thoughts. You are a 21st Century Feminine Badass.

 

How long have you been training?

I have always been a “free mover.” As a child I could always be found either high up in a tree, scrambling river rocks, or swimming in the lake. Organized sports never really grabbed my attention the same way the outdoors did, so I was never a traditional athlete. I started to lift weights when I was 19, after working at a gym and seeing women who looked so strong and confident. I have not stopped training or exploring different areas of movement (kettlebells, barbells, yoga and most recently and ironically, natural movement) since.

 

 

Favorite Lift:

Anything that requires climbing and pulling, like pop-ups, pull-ups, and muscle-ups.

 

 

Most memorable PR:

When I got my first Tuck-Pop Up!

 

 

Top 5 songs on your training playlist:

  1. Anything by Lindsey Stirling
  2. Radioactive by Imagine Dragons
  3. Hey World (Don’t Give Up) by Michael Franti
  4. Intro by The XX
  5. Second Chance by Shine Down

 

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Top 3 things you must have with you at the gym or in your gym bag:

  • Water
  • My DIY dry shampoo. Organic corn starch, 5 drops of rose geranium for smell, and cocoa powder.
  • My MovNat sprawl shorts. These are the MOST comfortable shorts to wear when doing things like squats, jumps, climbing, rolling, running. Umm…I guess they are the most comfortable training shorts for anything!

 

Favorite post-workout meal:

A protein shake with fruit, coconut milk, and cocoa powder.

 

Best treat way treat yourself:

A massage and soaking in mineral springs.

 

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Favorite quote:

“All that is gold does not glitter,
Not all those who wander are lost;
The old that is strong does not wither,
Deep roots are not reached by the frost.
From the ashes a fire shall be woken,
A light from the shadows shall spring;
Renewed shall be blade that was broken,
The crownless again shall be king.”

― J.R.R. Tolkien, The Fellowship of the Ring

 

Favorite book:

Right now I am enjoying Move Your DNA by Katy Bowman, and Women Who Run With the Wolves by Clarissa Pinkola Estes, Ph.D.

 

What inspires you and motivates you?

I truly believe that we experience life through continuous movement. Living life is what inspires me. I think that it’s totally OK and totally healthy to not always chase after aesthetic goals and to view exercise as a way to “fix” something, but rather to exercise because it’s a form of self- expression and an opportunity to unleash the wild, fierce, and strong woman that you were born to be. Being a capable human being motivates me, so that I can be the best mother to my son, wife to husband, and woman to all other beings.

 

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Next training goal:

To be able to do 3 consecutive Tuck pop-ups and improve the landing in my precision jumps.

 

Three words that best describe you:

Loving, authentic, and adventurous.

 

What do you do?

My husband and I own a premium private training facility in downtown Westport. I train a couple of clients per week and help in some of the behind-the-scenes work of operating a small business. Other than that, I am at home with my 1½-year-old son, Lochlan, and our dog, Kona. I am also an activist for MovNat and passionate about teaching more women about the many benefits of natural movement. My goal is to get more women involved by hosting women’s only workshops and being a strong voice within the fitness community.

 

 

What else do you do?

I spend lots of time outdoors hiking and playing with my son. I love to sip on good red wine, meditate, move as often as I can, and color in my “adult” coloring book—it totally helps me to relax! Try it! I am also a student of biomechanist Katy Bowman from Nutritious Movement and am currently taking her two-year Restorative Exercise Specialist (RES) program.

 

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Best compliment you’ve received lately:

I had a dear friend who I respect greatly tell me recently that I am a Goddess and that I am going to do amazing things once I really tap into my inner strengths. The fact that she sees something in me and believes in me empowers me to be the woman I want to be.

 

 

Most recent compliment you gave someone else:

I saw one of my husband’s client doing broad precision jumps for at least 5 feet and they looked awesome! I told her that she was a badass, and she totally blushed and lit up! This is a woman in her 40’s who’d had chronic lower back pain! Now she is pain-free and moving like a real badass mama!

 

Tell us about a time when you overcame fear or self-doubt, and how it turned out.

Oh, fear and self-doubt! They can really hold one back from living fully, that is for sure! I have always been the type who lives in the moment. I don’t really think too much about something if I feel intuitively drawn towards a certain place, person, or direction. I know myself well enough that if I listen to my own intuition I’ll never regret the steps I need to take to do something, or the outcome. I know that there is always a purpose. If I allow fear or self-doubt to control my thoughts, and therefore my actions, I always end up not where I wanted to be/go. I have a huge fear of death and those around me dying. So every time I travel or leave my son with my parents I freak out for a moment (big time) but then I remind myself that living in fear is not living at all.

 

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What do you want to say to other women who might be nervous to start lifting heavy?

Lifting weights can come in all different shapes and sizes, and in different environments. You can start with just natural movements with your own bodyweight and climbing techniques. Then work up to manipulative exercises (lifting) with some kind of object (a barbell, medicine ball, dumbbell, kettlebell, rock, log, etc).

Find something that moves you, and you’ll be more likely to start and stick with it. Just start moving and know that strength training can help you become a better mover and a stronger, more confident woman.

 

 

Keep It Simple: Classic Tools for Smart Training

These tools are classics - timeless gems in the ever-changing, overcomplicated world of strength and fitness.

In this day and age of accessibility for everything from strength training and nutrition, to mobility and recovery, I find myself wondering where the simplicity has gone. If you are reading this you are most likely a fan of strength training in some form, or on a quest to increase your knowledge base as a coach or enthusiast of the iron game. But have you answered the simplicity question yet?

 

read more

Friday, October 30, 2015

Black Coffee for Bodybuilders Support Gains

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Around 60 percent of Americans live for a daily cup of Joe. It’s a popular mood and energy-booster, especially among working adults. But it has a lot of benefits beyond that.

Studies have proven that coffee – the natural one, not the processed one with harmful additives – can help reduce your risk of chronic illnesses like type 2 diabetes, heart disease, stroke, Parkinson’s disease, dementia, liver disease and even certain types of cancers.

Even athletes have discovered its benefits when it comes to maximizing muscle gains. In particular, black coffee for bodybuilders has shown positive effects. But we’ll get to that.

Let’s start with the benefits of coffee in general. Here’s an interesting infographic made by Tantika Tivorat on Prevention:

This Is Your Body On Coffee (Infographic)

For more details, you may want to check this article by Kris Gunnars on Authority Nutrition:

13 Proven Health Benefits of Coffee (No. 1 is My Favorite)

Coffee is actually very healthy. It is loaded with antioxidants and beneficial nutrients that can improve your health. The studies show that coffee drinkers have a much lower risk of several serious diseases. Read more…

Now let’s focus on the positive effects of coffee when it comes to weight loss and muscle-building. Black coffee is actually the choice of many athletes and bodybuilders – an 8-ounce cup of pure black coffee (no added sugar or creamer!) contains only 2 calories and no fat.

Read more about its bodybuilding benefits in this article on Flex Online:

Black Coffee for Bodybuilders

For years FLEX has recommended that bodybuilders drink plenty of black coffee every day. And we’re happy (and a bit surprised) to welcome the U.S. government aboard now that a dietary panel made a similar recommendation earlier this year: Every healthy adult should drink three to five cups of black coffee per day for optimal health. That’s particularly good news for bodybuilders who are trying to cut body fat while staying energized for intense workouts. Here are five ways black coffee helps support your bodybuilding gains. Read more…

To wrap this up, black coffee for bodybuilders is good as it increases strength, boosts energy, promotes better recovery, burns unwanted fats, and basically, maximizes gains.

Coffee is good for anyone to reduce inflammation that causes chronic illnesses. It also eases stress and depression, even boosts your brain health and memory. There’s really no reason to not have another cup of Joe – a lot of studies say so!

The post Black Coffee for Bodybuilders Support Gains appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/10/black-coffee-for-bodybuilders-support.html

These Foods Account for More Than 60 Percent of Calories

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Processed foods, as the name says, are those that underwent certain processes that change their natural state, including additions of salt, sugar, fat, artificial colouring and other harmful ingredients that wreak havoc on your health. Food manufacturers do this for convenience or safety reasons.

Common examples are breakfast cereals, cheese, ready meals, soft drinks, candies and junk foods like potato chips and more. These foods account for more than 60 percent of calories in the American diet. Read on in this article by fitness editor Christa Sgobba on Men’s Health:

Unbelievable But True: These Foods Account for More Than 60% of Calories in Americans’ Diets

Your shopping cart is probably filled with crap: Most of the food we purchase is heavily processed, new research from the University of North Carolina at Chapel Hill found. Read more…

True, it’s hard to avoid these foods because they’re delicious! But remember that their deliciousness comes from food additives that cause unwanted weight gain and chronic diseases. It’s better to take these off your grocery list.

Don’t risk it – there are studies that have reported that even exercise cannot help you shred off the chemicals in your body. Personal trainer Laurel Leicht compiled six proven reasons on Huffington Post:

6 Reasons Why You Can’t Out-Exercise An Unhealthy Diet

Sure, you could eat whatever you wanted in high school and stay thin as a rail. But unfortunately you’re not 17 anymore, and even if you work out ’round the clock, you can’t transform your body if you constantly give in to cravings, high-fat foods and sweet treats. The truth is, flat abs are made in the kitchen, and no amount of cardio and crunches can sculpt a sleek physique if you maintain an unhealthy diet. Read more…

Now if you miss the taste of certain unhealthy foods, here are a few alternatives, which are whole and raw, on Slice of Health:

HEALTHY ALTERNATIVES FOR JUNK FOOD

Sometimes, the real challenge lies in finding a way to eat healthy. When there is an immediate need to satiate hunger, there is a common tendency to indulge in what is available – which is most often junk food. The most important way to go about this is to indulge in food that is healthy, and a good substitute for junk food – especially because indulgence in junk food can go a long way to disparage your health and system. Eating and snacking healthy is vital for one’s longevity – and healthy longevity. Here are some useful foods you can indulge in to ensure that you substitute your junk intake: Read more…

In conclusion, you need to avoid heavily processed ones as these foods account for more than 60 percent of calories in most diets, so better just make a move and encourage everyone to take them off their diets. These cause cancers, cardiovascular diseases, obesity, diabetes and more!

It’s also important to check the nutrition labels because some products will trick you with their “natural” labels when they are not really natural.

You can’t always excuse yourself to eat unhealthy meals just because you’ll “eat clean” the next day. It doesn’t work that way. You have to be consistent with your diet in order to totally clean yourself. Cheat meals once in a while are okay, but not regularly. You’ll be surprised on how your taste buds won’t even like your old favourites!

The post These Foods Account for More Than 60 Percent of Calories appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/10/these-foods-account-for-more-than-60.html

Best High Volume Back Exercises

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I know you’ve been itching to achieve a V-taper – there’s more reason why you need to work your back. Toning it is essential not only for improving your body’s physical appearance, but also for keeping it stronger than ever. It also improves your posture, enhances your flexibility, and prevents injuries and soreness that you may get when doing different sets of exercises.

Simple twists, turns, rotates, and bends will improve your back, but it’s better to spice up your workouts every now and then. Here are some of the best high volume back exercises, suggested by UKBFF bodybuilder and personal trainer David Lyszczek on My Protein:

Top 5 Muscle Building Back Exercises

Even though the idea of a “perfect” physique definitely differs between most gym goers, very few will deny the impressiveness of a decent v-taper. A thick, wide and flaring back will give you that comic book-like body shape; but to get to this stage it’s going to take some hard work and grind. Simply resting your elbows on imaginary lats, following the “fake it until you make it principle” simply won’t cut it. Don’t leave building your back muscles to a chance, pick up the five movements listed below and say farewell to being able to scratch your back ever again. Read more..

We all know that it’s almost impossible to tone and strengthen your back without the use of any equipment. But an article written by Alex Orlov shares a 5-minute workout, which surprisingly makes it possible, on Huffington Post:

The 5-Minute Back Workout You Can Do Without Weights

Bathing suit season may have come and gone, but that doesn’t mean it’s OK to slack on working your back. Even though you can’t see your posterior when you look in the mirror, you rely on this pillar of strength each and every day. Read more…

Lastly, powerlifter and bodybuilder Mike O’Hearn recommends a very badass workout on Muscle and Fitness:

POWER BODYBUILDING: BIG BACK COUNTRY

Last month you got a taste of the power bodybuilding world with my chest workout. Now, it’s time to smash your back with the same kind of weight and volume. The basic principles of the two workouts are identical—start with a main lift where you go as heavy as possible for your working sets, taking as much time as you need between sets to fully recover. Read more…

If you feel like you’re always suffering from pain, I suggest you focus and exercise your back. And since it is the foundation of almost every full-body workout, doing these high volume back exercises will help you do your other workouts easily.

You can’t get stuck on your ab work forever. Remember, your body also needs to improve its power, not just its overall aesthetics. Start with short reps and low-intensity exercises, then gradually increase them as your fitness level increases.

The post Best High Volume Back Exercises appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/10/best-high-volume-back-exercises.html

Pure Bar Healthy Halloween Snacks

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It’s the time of the year when kids (well, even adults) surrender to their sweet cravings. Well, who can blame anyone? Chocolates and candies are just addicting!

But did you know what’s hidden behind their deliciousness? Refined sugar. It causes sugar spikes, leaving you sluggish and irritated. It can also mess up with your metabolism, cause a decline in brain function, and increase your risk of illnesses later in life. Now that’s the real horror of Halloween.

Good news, though – you can still enjoy the party with these delicious, guilt-free recipes to try that will make it possible to eat clean while having fun, all thanks to Pure Bar healthy Halloween snacks!


Fun Healthy Halloween Options

You’re never too old for a Halloween treat. But instead of snacking on processed foods with lots of artificial sweetener and harmful additives, why not try these pure bar healthy Halloween snacks? They’re all treats and no tricks!

However, if the kids have gone beyond their processed candy limit, you may want to cut their sugar consumption. A recent study has shown that that could improve their health in just 10 days! They’ll have a reduced risk of obesity, type 2 diabetes, among other chronic illnesses.

The post Pure Bar Healthy Halloween Snacks appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/10/pure-bar-healthy-halloween-snacks.html

The Use of Snake Venom to Stem Bleeding

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Medical professionals recommend blood thinners for people with heart disease, or those suffering from poor circulation. These blood thinners prevent the formation or reduce clots in your veins, therefore lowering your risk of heart attack and stroke. People with atrial fibrillation or abnormal heart rhythm, heart valve surgery, or congenital heart defects may use them too.

However, a new report says that the use of snake venom to stem bleeding may show positive effects. Very surprising, right? We’ve always thought snakes are the enemy! Read more in this report by Josh L Davis on IFL Science:

New Medical Material Uses Snake Venom To Stem Bleeding

When patients on blood thinning drugs, such as heparin, need to undergo surgery, there is a risk that they might hemorrhage and uncontrollably bleed. Acting as an anti-coagulant, the drug prevents the formation of clots by blocking a particular protein found in the blood, though this can cause problems when under the knife. But now researchers have possibly developed a way round this, using a nanofiber hydrogel infused with snake venom. Read more…

Blood thinners can be used orally or intravenously. And unfortunately, they may cause harmful side effects to your body. Common reactions include allergies, heavy period, nosebleed, dizziness, muscle soreness and more.

Could the use of snake venom to stem bleeding replace blood thinners? We’ll have to wait until the Food and Drug Administration approves it.

Image Credit: New Medical Material Uses Snake Venom To Stem Bleeding – IFL Science

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from The Nutrition Club http://thenutritionclub.blogspot.com/2015/10/the-use-of-snake-venom-to-stem-bleeding.html

Zoodles: A Delicious, Gluten-Free Pasta Alternative

Are you craving your family's famous Italian dishes? Try spiralized vegetable noodles as a replacement.

When I first decided to embark on a food-as-medicine lifestyle, I gave up gluten. The results were so drastically positive I could not deny it was my poison. But when you’re 100 percent Italian and live in Philadelphia, not preparing and eating the Sunday homemade pasta is almost impossible.

 

read more

Got Neck Pain? The Ultimate Head and Neck Workout

These exercises will build strength and prevent tension, neck pain, and headaches.

You can probably remember the last time you worked your core or targeted your glutes with squats and lunges, but when was your last head and neck workout? It may not be an area we think about often (or ever), but there are over 100 muscles above your shoulders. These tiny muscles are responsible for everything from stabilizing your head to providing a pathway for nerve impulses to travel from your brain to the rest of your body.

 

read more

Zoodles: A Delicious, Gluten-Free Pasta Alternative

Are you craving your family's famous Italian dishes? Try spiralized vegetable noodles as a replacement.

When I first decided to embark on a food-as-medicine lifestyle, I gave up gluten. The results were so drastically positive I could not deny it was my poison. But when you’re 100 percent Italian and live in Philadelphia, not preparing and eating the Sunday homemade pasta is almost impossible.

 

read more

Got Neck Pain? The Ultimate Head and Neck Workout

These exercises will build strength and prevent tension, neck pain, and headaches.

You can probably remember the last time you worked your core or targeted your glutes with squats and lunges, but when was your last head and neck workout? It may not be an area we think about often (or ever), but there are over 100 muscles above your shoulders. These tiny muscles are responsible for everything from stabilizing your head to providing a pathway for nerve impulses to travel from your brain to the rest of your body.

 

read more

Thursday, October 29, 2015

How Do I Know If I Have Diastasis Recti?

 

Diastasis Recti is the abdominal separation that commonly occurs in pregnancy.

 

It’s thought that perhaps many, if not all women experience some degree of abdominal separation and expansion of the abdominal wall in pregnancy because of the growing baby. It just makes sense that this would need to happen! Diastasis recti is actually a really amazing function that allows your body to grow a full-term baby.

 

Diastasis Recti Diagram. Used with permission from BurrelEducation.com.

Diastasis Recti Diagram. Used with permission from BurrelEducation.com.

 

Your abdomen has connective tissue that runs along the midline, from your sternum to pubic bone, called the linea alba. The linea alba softens and becomes more lax during pregnancy, which allows the abdominal wall to expand. When this happens, the span of the connective tissue widens, and the rectus abdominus muscle bellies (the right and left sides of this muscle group) move wider apart.

 

They don’t tear apart. They don’t rip apart. They’re still very much “together”, just wider apart compared to their pre-pregnancy position.

 

I always say that during pregnancy you need to minimize the severity of diastasis recti. After pregnancy, you need to heal it well. It can be difficult to assess yourself for diastasis during pregnancy, but you can certainly check your abdomen after pregnancy to see how your abdominal wall is healing.

 

If you’ve given birth you can assess yourself for diastasis recti.

 

It’s really important to note that diastasis recti is about much more than just the separation of muscles. If you have a separation of your abdominal muscles, it can be just fine! Your core could be functioning well if your connective tissue is taut, strong, and can gain good tension when you need to use your core muscles.

 

When you assess your diastasis you must keep this is mind and pay attention to the quality of the linea alba, that connective tissue along the midline of the belly. It’s also interesting to note the width of the gap and see how it changes over time. Just know that it might not change depending how long postpartum you are—and this can be absolutely OK.

 

How Do I Assess Myself for Diastasis Recti?

 

You can assess whether you’re a first-time mom or a more seasoned mom. I recommend waiting until you’re about two weeks postpartum to do your first assessment.

 

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Step 1

Lie on your back with your knees bent and feet flat on the floor, like you are about to perform a glute bridge. Lift your shirt up to expose your belly.

 

Step 2:

Walk your hand along the midline of your belly to get a sense of the tension in the linea alba. You can start from just under your sternum and work your way down towards your pubic bone, straight down this line.

Feel if there are areas that are squishier than others. Can you press your fingers way down into your belly? Does the tissue feel supportive when you press into it?

 

Step 3:

Using the three middle fingers of one hand, press straight down into your belly just above the belly button. Tuck your chin towards your chest and slowly lift your head off the floor. Only your head should come off the floor. Keep your shoulders down. This isn’t a crunch, just a “head lift.”

Repeat a couple of times if needed, adding or taking fingers away to get an accurate measurement with the same, very small head lift (no full crunches).

 

Step 4:

Repeat Step 3 above the belly button. Measure 3-fingers wide above the belly button and do the head lift test at this site.

 

Step 5:

Re-test below the belly button, with the same 3-fingers wide spacing.

 

Step 6:

Re-test at all three measurement sites, but now do the Core + Floor Connection breath (gently contract your pelvic floor upwards) on your exhale breath and then do your head lift test.

For full examples, you can watch my own diastasis assessment videos from three weeks postpartum, five weeks postpartum, and seven weeks postpartum.

 

How Often Should I Assess?

 

If you’re using an exercise program to heal your diastasis recti, I recommend re-assessing every 2-3 weeks. This will typically give you good feedback as to whether your exercises are effective.

 

I recommend going through at least eight weeks of specific core exercises with very good consistency to get a good sense of the changes you feel in your abdominal wall. Re-assess three to four times over that period and note the changes as you go along.

 

How Do I Know When My Diastasis Has Healed?

 

As I mentioned earlier, the quality of the connective tissue is what’s important in assessing the healing process. You can still have a gap with a healed diastasis. That’s why it’s important to assess yourself and feel the progress.

 

You’ll know when you have really great tension along your linea alba. This means you’ll feel the strong tissue under your fingers when you press into your belly, when you do your Core + Floor Connection breath. If you don’t feel good tension, you might feel this squishiness, or like you can press down easily into the belly.

 

Have you assessed your diastiasis recti? Was this step-by-step article helpful? Please share your experience and feel free to ask questions in the comments section below.

 

Pumpkin Cashew Coconut Curry

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BY Nicole Fetterly, RD

This curry is the colour of sunset with the taste of the tropics; it’s a bowl of comfort packed with only plant-based goodness. Serve over brown basmati rice with sautéed greens or a side salad.

Serves: 4.

Make-ahead tip

If you preroast pumpkin, it can save time on a weeknight and will keep for 3 to 5 days in the fridge.

Keep it pure

Creamed coconut or manna is great for making coconut milk to your own desired consistency and avoids canned food concerns, including bisphenol A and binders such as xanthan gum.

Ingredients

  • 1 sugar pumpkin, kabocha squash, or red kuri squash
  • 1 Tbsp (15 mL) extra-virgin olive oil
  • Salt and pepper, to taste
  • Cayenne pepper, to taste
  • 2 – 2 oz (56 g) packages creamed coconut
  • 1 1/2 cups (350 mL) boiling water
  • 2 Tbsp (30 mL) extra-virgin olive or coconut oil
  • 1 large yellow onion, chopped
  • 3 garlic cloves, minced
  • 1 tsp (5 mL) turmeric
  • 1 cinnamon stick
  • 4 bay leaves
  • 1/2 tsp (2 mL) salt
  • 1/2 cup (125 mL) white wine
  • 1/2 cup (125 mL) chopped cilantro
  • 1 cup (250 mL) chopped cashews

Each serving contains:

525 calories; 12 g protein; 33 g total fat (12 g sat. fat, 0 g trans

Directions

  1. Preheat oven to 350 F (180 C). Cut pumpkin in half at stem and scoop out seeds. Cut each half into 3 or 4 pieces, depending on size of pumpkin, and place on baking sheet. Drizzle with olive oil and sprinkle salt, pepper, and cayenne to taste. Bake for 30 to 40 minutes until fork tender but not mushy, then allow to cool enough to peel off skin. Chop into rough pieces.
  2. Meanwhile, remove creamed coconut from packages and place in heatproof bowl. Add boiling water and stir to dissolve. Set aside.
  3. Heat olive or coconut oil in large skillet over medium heat, then add onion. Cook for 10 to 12 minutes until soft and golden, then add garlic, turmeric, cinnamon, bay leaves, and salt. Cook for another 5 minutes, stirring often. Add white wine and stir for 2 minutes, then add pumpkin and coconut. Cook for 15 to 20 minutes to allow flavours to combine and pumpkin to soften. If it’s becoming too thick, add up to 3/4 cup (180 mL) more water.
  4. Just before serving, add cilantro and cashews.

Source: Pumpkin Cashew Coconut Curry – Alive

Image Credit: Pumpkin Cashew Coconut Curry

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from The Nutrition Club http://thenutritionclub.blogspot.com/2015/10/pumpkin-cashew-coconut-curry.html

Pumpkin Chickpea Hummus

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By Chef Mark McEwan

Popularized throughout the Middle East, hummus has become a familiar favourite worldwide; this recipe taps into the cold cellar to bring a sweet touch of pumpkin.

  • 5 cups (1.25 L) fresh pumpkin, cubed
  • 1 cup (250 mL) canned chickpeas
  • Extra-virgin olive oil, as needed
  • 1/2 cup (125 mL) tahini
  • 4 large garlic cloves, pured
  • 1/2 cup (125 mL) fresh lemon juice
  • 2 Tbsp (30 mL) flat-leaf parsley, finely chopped
  • 1/2 tsp (2 mL) freshly ground cumin seeds
  • Salt and pepper
  • 1 Tbsp (15 mL) toasted pumpkin seeds

Place pumpkin cubes in large saucepan and cover with water. Bring to gentle boil and continue to boil until soft (about 40 minutes). Drain well and run through food mill. Return pumpkin to saucepan and cook over medium-high heat until liquid is nearly evaporated (about 25 minutes).

Drain and rinse canned chickpeas. Transfer chickpeas and pumpkin to food processor and process until smooth (add olive oil in small increments if needed). Transfer to medium-size bowl.

Stir tahini into pumpkin-chickpea mixture, followed by garlic, lemon juice, parsley, and cumin. Season with salt and pepper. Top with toasted pumpkin seeds. Serve with Arabic flatbreads.

Serves: 6.

Source: Pumpkin Chickpea Hummus – Alive 

Image Credit: Pumpkin Chickpea Hummus

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from The Nutrition Club http://thenutritionclub.blogspot.com/2015/10/pumpkin-chickpea-hummus.html

Perfect Moves for Building Bigger Shoulders

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Another important part of your body – shoulder exercises are very important to incorporate into your routines. Why? Well, strong shoulders make most arm movements easier and faster, like carrying heavy bags, or playing sports like baseball or basketball. Plus, you are safe from injuries!

But if you include them in your workouts and you still feel weak, maybe there’s something wrong with your routine. Follow these tips and some perfect moves for building bigger shoulders shared by fitness journalist Lou Schuler on Men’s Health:

Why Your Shoulders Are Still Puny

To understand how to build bigger shoulders than you have now, consider this story from Ellington Darden, Ph.D., a former competitive bodybuilder who’s written so many books he makes my body of work look half finished. Read more…

If you want more exercises to choose from, here are the bests listed on Men’s Fitness:

The 30 Best Shoulder Exercises of All Time

An extremely mobile ball-and-socket joint, the shoulder can move in any direction. Although the joint moves freely, it’s not a very stable area of the body and several muscles, including the deltoids and rotator cuff muscles, provide extra support. Strengthening these upper body muscles and the bones underneath them not only prevents injury, but also leads to a more aesthetic look. Read more…

According to personal trainer Ben Bruno, the landmine press is the best. See this kickass exercise on Muscle and Fitness:

INSTANT MUSCLE: BLOW UP YOUR SHOULDERS

Overhead pressing builds big, powerful shoulders, but if you have shoulder or lower back pain, it may not be safe. The landmine press, however, is. The arc of the bar lessens the pressure on your joints, while the unilateral nature of it trains your core. Read more…

These perfect moves for building bigger shoulders will give you a more toned and stronger ones in no time. And let’s face it – when you have bulky shoulders, you’re more confident and sporty-looking, which is a bonus for attraction. You’ll also be able to wear sleeveless clothes without hesitation.

Note, though, that the shoulders are more prone to injuries than any other parts. So if you’re a beginner and have weak ones, be very careful and do not overtrain!

The post Perfect Moves for Building Bigger Shoulders appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/10/perfect-moves-for-building-bigger.html

How to Gain Pounds of Lean Muscle Faster

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Sculpting your body is the top reason why you’re working out every week, right?

Turning your stubborn fats into lean muscle requires hard work. But once you’ve done everything correctly, you are sure to love the results. By then, you’ll be able to do your day-to-day activities easily. No sweat!

Want to gain pounds of lean muscle in a short time? Here’s an effective month-long workout by exercise physiologist Jimmy Pena on Muscle and Fitness:

Gain 10 Pounds of Muscle in 4 Weeks

It’s a lofty goal: Gain 10 pounds of muscle in just one month. While such results are aggressive and can’t continue at the same torrid rate indefinitely, we’ve seen firsthand individuals who’ve followed our mass-gaining programs and reached double digits in four short weeks, averaging gains of 2-3 pounds a week. Trust us, it can be done. But if there’s one thing such a bold goal needs, it’s an ambitious training and nutrition strategy. In regard to nutrition, don’t even think about taking that aspect lightly. You can work out all you want, but if you don’t ingest adequate calories and macronutrients, you won’t build muscle. What and when you eat is paramount to your results, and you’ll find all you need to know about gaining mass in a short amount of time in our bulking diet meal plan. Read more…

Body Building Nation shares a few tips to make the most out of your workouts:

10 Training Tips To Gain Lean Muscle

Gaining lean muscle involves loads of commitment, persistence and, hard work; however, by following the basic dogmas of hypertrophy training your dream of an artistically sculpted and chiseled body may well become a reality. The top ten tips discussed below will suffice to aid in building lean muscle and obtaining your fitness objectives. Read more…

Lastly, personal trainer Wayne Griffins recommends these foods to include in your diet on Breaking Muscle:

Top 10 Foods to Gain Muscle Mass

What if I told you that you could gain more muscle mass with less training? Or retain more muscle mass with less training? And even gain/retain more strength with less training? The secret is nutrition. Read more…

Strong, healthy muscles will protect you from injuries, and promote healthy weight. And since you have a lower body fat percentage, you are at low-risk (probably even no-risk!) of chronic diseases and conditions like obesity, osteoarthritis, heart disease and type 2 diabetes.

Just remember that you need to follow a healthy, balanced diet to pair with a good workout routine. You won’t gain anything if you keep on working out, but keep on eating processed foods that contain a lot of bad fat and bad carbs.

So take the leap, and follow these exercises and tips to gain pounds of lean muscle. Exercise frequently, but do not overtrain!

The post How to Gain Pounds of Lean Muscle Faster appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/10/how-to-gain-pounds-of-lean-muscle-faster.html

A Guide to Rope Skipping Like a Pro

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Jump rope is rarely used when it comes to working out, but did you know that it’s effective in training your whole body? It’s even one of the best equipment if you want to strengthen your core! Not to mention that it burns a lot of unwanted fat in a short time.

And no, it’s not only for little girls. It may be old school, but using it is actually very good for your cardio routine. In addition to that, it easily fits in your bag, so you can do it almost anywhere. Just be sure you’re on a flat surface and that there are no rocks or other stuff that you may trip on.

So are you ready to learn rope skipping like a pro? Here are some variations you can do using a jump rope, suggested by Dr. Phoenyx Austin on Mind Body Green:

Skip Yourself Slim With 5 Jump Rope Exercises

If you’re looking for a wicked calorie burn, I’ve got a great workout for you! But first, you’ll have to take a little trip — or better yet, a little skip — down memory lane. Time to whip out your jump ropes, boys and girls! Today we get old school with our fitness. Read more…

You can also try to mix these exercises to create your own workout. Here’s an example by strength and conditioning specialist Martin Rooney on Men’s Fitness:

THE BEST JUMP-ROPE WORKOUT

Improve conditioning and foot speed with this fat burning jump rope circuit. Read more…

Finally, here are three tips to make your workouts very effective, as discussed by Dave Hunt on Muscle and Fitness.

3 STEPS TO ROPE SKIPPING LIKE A PRO

Jumping rope torches a ton of calories, builds athleticism and looks incredibly cool—if you do it right. If you’re tripping yourself up on every rotation of the rope, you’re not likely to impress anyone. But you have to start somewhere and the best place, of course, is the bare basics. Read more…

Jump rope is ideal because it’s portable, burns a lot of calories, boosts your heart health, improves coordination, reduces your risk of injuries, and strengthens your upper and lower body. Plus, it’s relatively cheap – it costs under $20! It relives your childhood, too. All in all, it’s a great way to add fun to your usual workouts.

Don’t get discouraged if you keep on tripping. Just keep on practicing, and you’ll learn the skills of rope skipping like a pro in no time!

Note: Jump rope will keep your heart racing, so if you have heart or breathing problems, please consult a doctor first before trying it.

The post A Guide to Rope Skipping Like a Pro appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/10/a-guide-to-rope-skipping-like-pro.html

Train Your Body to Love Holding Heavy Weights Overhead

The waiter’s walk might be one of your best tools to build shoulder stability and strength.

The waiter’s walk might be one of your best tools to build shoulder stability and strength.

 

read more

Train Your Body to Love Holding Heavy Weights Overhead

The waiter’s walk might be one of your best tools to build shoulder stability and strength.

The waiter’s walk might be one of your best tools to build shoulder stability and strength.

 

read more

Bodybuilding Basics: Navigating the Federation Puzzle

Choosing a division or federation for your first physique competition doesn't have to be confusing.

The popularity of physique sports continues to grow, largely as a result of the introduction of more attainable, less muscle-bound physiques reflected in the newer divisions of women’s bikini and men’s physique.

 

This increase in popularity highlights another issue for aspiring and first-time competitors - the choice between various divisions and federations. This article will help you choose the option that is right for you.

 

read more

3 CrossFit Training Formats That Work for Everyone

Whether you are a CrossFit advocate or not, EMOMs, AMRAPs, and rep ladders have their place.

Whether you are a CrossFit advocate or not, there are a few things everyone should thank Glassman for. As a strength coach, Olympic weightlifting and powerlifting athlete, and person who is indifferent to CrossFit, I have to admit Glassman’s basic concept does elevate numerous aspects of fitness. Sure, there are plenty questionable and even detrimental WODs and programs, but that’s more the fault of a bad coach than a training philosophy. 

 

read more

Farm Workers Sue Monsanto Over Cancer

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Monsanto’s weed-killer Roundup contains glyphosate, which is toxic to human health. Some even call it “Satan’s molecule” as it has been shown to cause cancers. Anyone can easily be exposed through eating something that’s been contaminated with it, and unfortunately, most produce in the market.

The worst part of it all is that Monsanto has reportedly known it since 1981, but it never published the negative findings. Why is that? Well, because that will lead to the end of their profit.

A lot of studies have opened the eyes of people, which made them take action about it. And now, farm workers sue Monsanto over cancer, just a week after Chuck Norris called out the company for the same issue. More details is written by L.J. Devon on Natural News:

US farm workers sue Monsanto over cancer likely caused by Roundup herbicide

(NaturalNews) Monolithic science experiments are frequently being carried out on humans and the environment through the use of agro-chemicals and genetically modified seeds. Every time a new agro-chemical is invented, stronger than the one before it, the hypothesis remains the same — these agricultural experiments are safe and pose no threat to the health of mankind or the environment. As proven by the numerous lawsuits filed against corporations like Monsanto, however, the dangers are apparent and real. Read more…

Farm workers sue Monsanto over cancer, but did you know that this chemical is not only found in Roundup, but also in 85 percent of tampons. It has also been shown to cause autism, Parkinson’s disease, Alzheimer’s disease, depression, obesity, food allergies, cardiovascular diseases, infertility, multiple sclerosis, and gastrointestinal diseases like inflammatory bowel disease, chronic diarrhea, colitis and Crohn’s disease.

Foods with “natural” labels are not always 100% natural and organic, so don’t be fooled. Again, the only effective way to avoid glyphosate is to buy produce that’s “100% organic” or has the “Non-GMO project” seal.

Image Credit: US farm workers sue Monsanto over cancer likely caused by Roundup herbicide – Natural News

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from The Nutrition Club http://thenutritionclub.blogspot.com/2015/10/farm-workers-sue-monsanto-over-cancer.html

Proven Ways Stress Can Make You Sick

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Stress affects around 49 percent of Americans, according to a study conducted by the Harvard School of Public Health last year. The majority of them are aged 18 to 29 years old, and they slept, ate and exercised less than usual.

Among the top causes of stress are job pressure, money, health, relationships, poor nutrition, media overload and sleep deprivation. Just the thought of suffering from it makes you feel all stressed out, right? But there are tons of other causes and effects. Here’s a report by Olga Khazan, where she covered the ways stress can make you sick, on The Atlantic:

How Stress Makes You Sick

The advice, “Stop worrying! Stress is bad for you” is true, but as with a lot of health guidance, its vagueness makes it less effective.

It’s like when people say that getting lots of sleep is important, or that you should eat more fiber—it’s the kind of thing people might like to do, but will probably keep forgetting to do, because it’s not immediately clear how it will make them healthier. Read more…

To sum it up, cortisol, adrenaline, and norepinephrine are released into your system, and these hormones raise your blood pressure, and damage your blood vessels in the long run. This in turn increases your risk of chronic illnesses like heart disease, stroke, and certain types of cancers. Stress also causes mental problems like poor concentration and depression. In worst cases, it can lead to suicide.

So what should you do about these ways stress can make you sick? Transition to a healthier lifestyle.

Eat more healthy foods, especially fruits and vegetables, as they can improve your mood. Exercise also helps increase feel-good chemicals called endorphins, so you may want to increase your physical activities. Yoga is one of the best exercises that eases stress very well. And of course, get enough sleep!

If you think about it (but not too much!), overthinking is the main reason why it starts, so AVOID OVERTHINKING. However, if you think the thoughts are out of control, ask help from your friends, loved ones, or a qualified mental health care provider.

Image Credit: How Stress Makes You Sick – The Atlantic

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from The Nutrition Club http://thenutritionclub.blogspot.com/2015/10/proven-ways-stress-can-make-you-sick.html

Common Medication for Acid Reflux Causes Kidney Disease

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Chronic kidney disease (CKD) is “a condition in which a person has damaged kidneys or reduced kidney functions for more than 3 months.” It’s the 9th leading cause of death in the United States alone, according to the Centers for Disease Control and Prevention (CDC). Over 20 million adults aged 20 years and above suffer from it.

And now a recent report from Medical Daily says that the common medication for acid reflux – the proton pump inhibitors – may cause CKD. Read on in this article written by Stephanie Castillo:

Common Medication For Acid Reflux, Proton Pump Inhibitors, May Increase Risk For Chronic Kidney Disease

Proton pump inhibitors (PPIs) — one of the top 10 classes of prescribed medications in the United States — may be an independent risk factor for chronic kidney disease (CKD), finds two new papers published in the Journal of the American Society of Nephrology. Researchers are set to present their findings Nov. 3-8 for this year’s ASN Kidney Week 2015 in San Diego. Read more…

This common medication for acid reflux should be avoided. And if you think you’re at risk of CKD, get a blood or urine test. Early diagnosis will help you stop its progression, and hopefully prevent or delay kidney failure.

You can reduce your risk by keeping your cholesterol and blood pressure at a healthy level, eating more fruits and vegetables, and exercising.

Image Credit: Common Medication For Acid Reflux, Proton Pump Inhibitors, May Increase Risk For Chronic Kidney Disease – Medical Daily

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from The Nutrition Club http://thenutritionclub.blogspot.com/2015/10/common-medication-for-acid-reflux.html

Bodybuilding Basics: Navigating the Federation Puzzle

Choosing a division or federation for your first physique competition doesn't have to be confusing.

The popularity of physique sports continues to grow, largely as a result of the introduction of more attainable, less muscle-bound physiques reflected in the newer divisions of women’s bikini and men’s physique.

 

This increase in popularity highlights another issue for aspiring and first-time competitors - the choice between various divisions and federations. This article will help you choose the option that is right for you.

 

read more

3 CrossFit Training Formats That Work for Everyone

Whether you are a CrossFit advocate or not, EMOMs, AMRAPs, and rep ladders have their place.

Whether you are a CrossFit advocate or not, there are a few things everyone should thank Glassman for. As a strength coach, Olympic weightlifting and powerlifting athlete, and person who is indifferent to CrossFit, I have to admit Glassman’s basic concept does elevate numerous aspects of fitness. Sure, there are plenty questionable and even detrimental WODs and programs, but that’s more the fault of a bad coach than a training philosophy. 

 

read more

Wednesday, October 28, 2015

Slow Cooker Sweet and Sour Chicken

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Yield: 4 servings

Ingredients

  • 3 boneless, skinless chicken breast halves (about 1 1/2 lb), cut into 1″ – 1 1/2″pieces
  • 1/2 cup chicken broth
  • 1/2 cup light brown sugar
  • 1/2 cup granulated sugar
  • 1/3 cup white vinegar
  • 3 Tbsp lemon juice
  • 3 Tbsp low sodium soy sauce
  • 3 Tbsp tomato paste
  • 1/2 tsp garlic powder
  • 1/4 tsp ground ginger
  • 1/4 tsp freshly ground black pepper
  • 1/2 – 1 tsp Sriracha hot sauce (optional)
  • 1/3 cup chicken broth
  • 1/3 cup cornstarch
  • 3/4 cup diced fresh pineapple (you could also use canned but fresh is best)
  • 1/4 of an onion, diced into 1″ pieces
  • 1/2 of a green bell pepper, diced into 1″ pieces (I’ve also used red)

Directions

Place diced chicken in a slow cooker. In a mixing bowl combine, 1/2 cup chicken broth, brown sugar, granulated sugar, vinegar, lemon juice, soy sauce, tomato paste, garlic powder, ginger, pepper and optional hot sauce. Whisk until well blended. Pour mixture over chicken in slow cooker, press chicken into sauce to cover. Cover slow cooker with lid and cook chicken on low heat for 5 – 7 hours.

In a small mixing bowl, stir together 1/3 cup chicken broth and 1/3 cup cornstarch. Whisk until well blended then gently fold cornstarch mixture into chicken mixture (chicken will be very tender that’s why I say “fold”). Fold in diced pineapple, onion and bell pepper. Cover slow cooker with lid and cook mixture on low for an additional 20 – 30 minutes until sauce thickens and fruit/veggies are slightly tender. Serve warm with white or brown rice.

Source: Slow Cooker Sweet and Sour Chicken – Cooking Classy

Image Credit: Slow Cooker Sweet and Sour Chicken

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from The Nutrition Club http://thenutritionclub.blogspot.com/2015/10/slow-cooker-sweet-and-sour-chicken.html

Greek Salad with Marinated Onions

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INGREDIENTS:

  • 1/4 cup Red Wine Vinegar
  • 1/3 cup Extra-Virgin Olive Oil
  • 3 – 4 Sprigs Oregano, leaves stripped and chopped
  • 2 Red Onions, sliced thinly
  • 2 cups Red and Yellow Baby Tomatoes, halved
  • 3 Tomatoes, cut into wedges
  • 2 t Coarse Sea Salt
  • 1 TB Light Brown Sugar
  • 1/2 English Cucumber, cut into chunks
  • 1 Green Bell Pepper, cut into strips
  • 1/2 cup Black Kalamata Olives, pitted
  • 1 cup Feta Cheese, cubed or crumbled
  • Salt and Black Pepper, to taste

8 Side Servings

DIRECTIONS:

1.) Combine the Red Wine Vinegar, Olive Oil and the chopped Oregano.
2.) Place the Onions in a marinating bowl – pour over the Vinegar mixture and marinate 2 hours, stirring every 30 minutes.
3.) Remove the Onions from the marinade – retain the marinade for step 6.
4.) Sprinkle the Coarse Sea Salt and the Brown Sugar over the Tomatoes.
5.) Toss together the Onions, Tomatoes {wedges and Baby Tomatoes}, Cucumber, Green Bell Pepper and the Olives – transfer to a serving plate – scatter over the Feta Cheese and season to taste with Salt and Black Pepper.
6.) Drizzle the retained marinade over the Salad just before serving.

 

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from The Nutrition Club http://thenutritionclub.blogspot.com/2015/10/greek-salad-with-marinated-onions.html

Make Sure Your Rock Hard Ab Exercises are Working

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You’re here because you’ve probably done pretty much every rock hard ab exercises there is, and yet you’re still left with a belly. It’s frustrating, I know.

The good news is that you can easily fix that. You just need to find out what you’re doing wrong. If you just started working out two weeks ago, and are only working out twice a week, then that’s it. It’s not easy to achieve six pack abs. It takes months, even years! The point is, you just have to be patient.

If you’re wondering why your workout still isn’t working, you may be making these common mistakes listed on Fit Girls Diary:

5 Reasons Why Your AB Workouts Aren’t Working

I hear a lot about girls that do ab workouts almost everyday, and still, the ABS don’t seem to show up. Well, if this happens to you too, you are probably doing something wrong. There are many reasons why your abs are not there yet, and I am going to give you 5 of them. Let’s get started! Read more…

Two highly controllable factors are mentioned above: workout routine and diet.

There is a lot of ab workout you can do. Full-body workout is good, but if you’re aiming to target your core, here are the top 3 exercises on Muscle and Fitness:

ROCK HARD ABS IN 3 MOVES

Possessing a pretty impressive set of abs himself, Brian Peeler knows what it takes to get one. As an NASM-certified personal trainer, Peeler doesn’t burden his clients with endless circuits of fancy ab exercises. Rock-solid, six-pack abs, while still mainly a byproduct of a great diet, can be had in only three moves. Read more…

For your diet plan, follow these tips on Eat This:

7 EATING HABITS THAT WILL UNCOVER YOUR ABS

You’ve tried every ab exercise in existence. Now discover the diet that’ll have you looking sexy by Spring.

 

To sum this up, the real secret to achieve that head-turning abs is to do rock hard ab exercises, as well as to have a good diet plan.

Make sure you are doing your reps correctly because they won’t be effective if you’re not targeting your core properly. You also need to increase the intensity every now and then to challenge your body. This will make you gain more.

Avoid alcohol as much as possible. It’s the number one contributor for those unwanted fat in your stomach. Stay away from junk, processed foods, too. They contain a lot of harmful ingredients that will not only make you gain weight like crazy, but will also increase your risk of lifestyle diseases like cancer, cardiovascular diseases, diabetes, and more. Just stick to whole and raw foods as they have a lot of health benefits and they’re good for your weight.

So follow these steps, and say goodbye to that beer belly!

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from The Nutrition Club http://thenutritionclub.blogspot.com/2015/10/make-sure-your-rock-hard-ab-exercises.html

Build a Big Chest and Avoid These Pec Training Mistakes

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Having strong pecs, or chest muscles, is but another sign of great strength. Well, how will you lift heavy weights if you’re not powerful enough? Just think of Superman, or – let’s be realistic – Arnold Schwarzenegger.

In this article, we’ll discuss some of the best workouts to try, and the pec training mistakes you have to avoid. Let’s start with this workout Bro Science suggests to achieve a Schwarzenegger-like chest:

Hardcore Chest Workout to Get Massive Aesthetic Pecs

But are you doing what it takes to get a massive chest?

Unfortunately in most bro cases, the answer is no. You probably aren’t training chest as hardcore as you might have thought and your diet probably isn’t that hardcore too.

So, we’re introducing the most hardcore chest workout routine and plan ever seen on the web (okay, we just made that up, but still, you get the point: it’s hardcore). Read more…

This workout consists only of bench press, but you can choose more from this list on Workout Labs:

Massive Pecs Chest Sculpting Workout for Men

What guy doesn’t want to be proud of taking his shirt off to reveal a well defined and sculpted chest? This workout is just for guys who want to turn heads with a chiseled chest. It focuses on developing strength while adding lean muscle mass via the super set method. Get ready to go up a shirt size. Read more…

And if you ever, ever try to focus on your pec training, avoid these mistakes Eric Broser, a strength and conditioning coach, listed on Muscle and Fitness:

6 WORST THINGS YOU CAN DO TO GET A BIGGER CHEST

Walk into the gym any Monday night and you’re likely to see the majority of guys working like mad on their pecs. So why is it that chest usually leads off the training week? Well, because big pecs are cool! Just look at the Terminator, Rocky, and Superman and it’s easy to see why most men covet massive, thick, and striated pectorals. The funny (or sad really) thing is, despite all of the hard work, very few get to display the kind of chests that make jaws drop and tempt the ladies to reach out for a quick feel. Read more…

Are you making these common pec training mistakes? At least now you’re aware of them!

On the other hand, if you haven’t been doing any chest workouts, then start now. A big chest offers a wealth of benefits! Aside from improving your upper-body strength, it stabilizes your shoulders, and even protects your internal organs. Plus, it makes you look up to a hundred times more attractive. Well, who wouldn’t find a Superman-like very sexy?!

Tip: if you’re at home and don’t have the luxury of time to go to the gym, just do push ups, squats, and other abdominal exercises. They work, too.

The post Build a Big Chest and Avoid These Pec Training Mistakes appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2015/10/build-big-chest-and-avoid-these-pec.html

Benefits of Adding Cheat Meals to Your Diet

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Pizza, pasta, pancakes, cheeseburger, or your other sweet treats – we all have our own definition of cheat meals.

A cheat meal is basically an excuse for you to eat your favourite foods all you can, and want, even though it’s against your diet plans. I know most of us are guilty because we turn to it when we can’t hold our cravings anymore. Right? Right.

But there’s no reason to be guilty anymore. Surprisingly, a few studies have shown that adding cheat meals to your diet have benefits too. Personal trainer
Courtney Anaya
 explains how these meals can help you achieve your desired weight on Muscle and Fitness:

LOSE WEIGHT AND GET RIPPED WITH CHEAT MEALS

There’s light at the end of tunnel — spring is just a few short weeks away. Not only is it hopefully the beginning of warmer weather, but it also marks the beginning of cutting season. It’s time to shed those pounds and get that lean, ripped physique that you’ve been working so hard to achieve.
Read more…

Hard to believe, right? Well, foods should make us happy, and not feel like we’re eating just so we won’t starve. Don’t get me wrong, you can still create delicious AND healthy foods. No need to cheat.

Moving along, here are a few good reasons why you need that extra slice of pizza once in a while, discussed by Steven Stiefel on Flex Online:

The Case for Cheating

Rigorously following a strict diet undercuts your ability to increase muscle mass. Cheating all the time will undermine your ability to grow and stay lean. But including a cheat meal or two each week will increase your body’s ability to add muscle mass—if you know when to cheat and when to stay on point.
Read more…

Lastly, Eat This has a very informative article on how to balance your cheat meals, to not make much impact to your body:

CHEAT & WIN: 10 CHEAT MEAL STRATEGIES FOR WEIGHT LOSS

No, not cheating in sports, like Lance Armstrong; or in politics, like Vladimir Putin; or in love, like the entire population of Capitol Hill. I mean cheating on your diet, and reaping some unexpected benefits.
Read more…

In conclusion, adding cheat meals to your diet is okay, as long as it’s not on a regular basis. The recommended is
about one to two meals per week
, ideally for breakfast. Avoid having these meals for dinner because your body may not be able to digest them quickly.

You know how restrictive diets go, so might as well enjoy your good ol’ favourite foods. You have our permission to not stress over calculating your nutrient intake once in a while.

Remember, it’s a cheat “meal,” not “day.” They only cause unwanted results because you overindulge, so you have to control yourself. Diet may be the hardest part of your weight loss plan, but everything is worth it, trust me!

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from The Nutrition Club http://thenutritionclub.blogspot.com/2015/10/benefits-of-adding-cheat-meals-to-your.html

Busy, Tired, or Hurt? 3 Excellent Workout Solutions

Just because you're not at your best doesn't mean you should give up on your plan for the day.

Charles is here on a weekly basis to help you cut through the B.S. and get some real perspective regarding health and training. Please post feedback or questions to Charles directly in the comments below this article.

 

Today, we’re going to take a deeper look at three of the most common workout problems I hear about.

 

Let’s get started.

 

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Gender Inequality: The Ugly Truth About Female Sponsorships

Too often exploitation is the price women pay for sponsorship.

The CrossFit Journal recently published a piece about female athletes entitled “Frailty, Thy Name Is Woman?The article challenged the idea that women are the weaker sex. In the article, Elisabeth Akinwale said:

 

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What Is the Secret to Success?

I’ve been at this game for a long time, and I am still amused when people ask what the key to success is.

I’ve been at this game for a long time, and I am still amused when people want the secret. What often happens is two people start training at roughly the same time. One of them works often and hard, both in and out of the gym. He doesn’t half-ass anything. He watches his food intake, drinks lots of water, eliminates most alcohol, and applies himself fully in the gym. The other person….doesn’t.

 

read more