Saturday, December 31, 2016

You Aren't as Fragile as You Think

There are no inherently dangerous exercises, just instances when demand exceeds current capacity.

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Posture Intervention: Healing After a Knee Injury

Knee injury is rarely a knee problem, but rather a hip, knee, ankle problem.

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Do You Need Multiple Sets, or Just One?

High or minimal volume: What's best practice?

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How Sports Performance Can Fix Functional Training

Borrowing from a world rooted in dysfunction is not an appropriate way to improve people who aren't broken.

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Why Modern Running Shoes Are Terrible

Footwear that focuses on style and marketing isn't helping your foot function as designed.

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Get Ready for Full Throttle: The Cal Poly Hip Flow

This 6-minute, full-body warm up and joint mobilization sequence will prime your body for whatever workout lies ahead.

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Life Ain't Easy: Train Anyway

You have two choices: Find comfort in excuses or attack training obstacles head on.

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PE: Literacy For The Body

We have an obligation to teach future generations how to be healthy, above all else.

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Friday, December 30, 2016

Butt Exercises That Tone: Start Doing These Now To Get A Firmer Tush gives us a great preview about the right workout for a tighter butt. The Tone It Up girls are featured in this article and they’ve shared the best tush exercises for you. These booty moves will target every area of your rear and work them out.

The Tone It Up Girls Share 5 Exercises for a Tight, Toned, and Lifted Butt

When it comes to butt exercises that tone, tighten, lift, sculpt, strengthen—okay, you get it—it doesn’t get much better than the dynamic Tone It Up duo. The girls are big fans of butt exercises, and not only because strengthening your glutes can stabilize your body and prevent injury. Read more…

Cosmopolitan magazine says that these are the ultimate booty moves that can even beat squats. Would you believe that? Squats can surely work your glutes but if you’ve been doing them for a while, it gets boring right?

That’s why here are some great moves that you can perform. Spice up your glute routine with these exercises. These were designed by Chelsea Dornan, a NYC-based personal trainer. This one’s modeled by Instagram star and CPT, Brittany Perille Yobe.

9 Butt Moves That Beat Squats

To work towards a butt like Brittany’s, repeat each exercise below for 45 seconds to one minute on each side in the order listed, and repeat the entire set up to three times to seriously feel the burn. Read more… talks about legs and how to transform your hips, thighs and of course, your butt. Strengthening these areas of your lower body can help you with your performance and push your fitness to the next level.

Keep in mind, a strong lower body helps ward off injuries and lets you improve how you perform your daily activities. Take a look at these moves created by Crystal Stein, American College of Sports Medicine Health and Fitness Specialist.

7 New Ways To Tone Your Butt, Hips, And Thighs

Strengthening your hips, butt, and thighs will help you perform better in gym and in life. A strong lower body helps ward off injuries and will help you set a new PR come race day. (Oh hey, here’s your new 10K training plan.) It will also make schlepping groceries up a few flights of stairs waaaaaay easier (speaking from experience here). Read more…

Let’s take a look at this video from the FitnessBlender:

The post Butt Exercises That Tone: Start Doing These Now To Get A Firmer Tush appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Watch Out: Welding Fumes Cause Neurological Problems

Medical Express explains that those who are exposed to airborne manganese at levels below the federal standards appear to have neuro problems that are quite similar to Parkinson’s. This is according to a new report from Washington University School of Medicine in St. Louis.

They also discovered that the more these workers are exposed to the substance, the faster the sign and symptoms worsen. The results were released on December 28, in the journal Neurology. It suggests that the current protocol for safety may not be as effective in protecting the welders.

Low Levels Of Manganese In Welding Fumes Cause Neurological Problems

At high levels, manganese – a key component of important industrial processes such as welding and steelmaking – can cause manganism, a severe neurologic disorder with symptoms similar to Parkinson’s disease, including slowness, clumsiness, tremors, mood changes, and difficulty walking and speaking. Read more…

Science Daily explores the results further. The findings of the researchers indicate that chronic exposure to manganese-containing fumes is highly associated with progressive neurological symptoms. These include slow movement and difficulty speaking.

Brad A. Racette, MD, a professor of neurology and the study’s senior author says that the more exposure you have, the faster your symptoms progress over time. The risk that workers face, especially that of manganism, led the Occupational Safety and Health Administration (OSHA) to limit manganese levels in workplaces.

Welding Fumes Cause Neurological Problems

At high levels, manganese — a key component of important industrial processes such as welding and steelmaking — can cause manganism, a severe neurologic disorder with symptoms similar to Parkinson’s disease, including slowness, clumsiness, tremors, mood changes, and difficulty walking and speaking. Read more…

Eurekalert added: Dr. Racette says these workers are developing parkinsonian symptoms. What’s even baffling is that their exposure to manganese is below the regulatory limits.

The study implies that there is a need to strictly monitor the manganese exposure, as well as implementing compliance in using protective equipment. Moreover, he says that a systematic assessment of welders should be done in order to stop the progress of the disease.

For Welders, Parkinson-Like Symptoms Get Worse With Exposure

Welding has been linked to parkinsonism, which is a general term for a group of disorders that cause movement problems similar to those seen in Parkinson’s disease, such as slow movement and stiffness. Read more…

It may be good practice to strictly comply with the safety standards for manganese exposure. The study tackles that while welders do their jobs, they are still vulnerable to the disease. The government and the companies should devise a stronger plan on how to deal with this condition.

The post Watch Out: Welding Fumes Cause Neurological Problems appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Canadian Chains To Reduce Antibiotics In Chicken

The Globe and Mail reveals that Burger King and Tim Horton’s have a major plan in 2018. That would be switching to chicken raised without antibiotics. The owner said last Wednesday that the change is “critically important.” That makes it the latest company to prioritize health concerns over the drugs.

Restaurant Brands International Inc owns both brands and they’ve planned it all out. Changes will be effective in the US by 2017 while Canada will follow suit in 2018.

Burger King, Tim Hortons To Reduce Antibiotics In Chicken At Canadian Chains In 2018

An estimated 70 percent of antibiotics that are important to fighting human infections and ensuring the safety of invasive procedures such as surgeries are sold for use in meat and dairy production. Read more…

Global News Canada talks about the use of antibiotics in meat and dairy production. Around 70% of these antibiotics are essential in dealing with human infections and for surgery preparations. What happens is that it may be contributing to the rise of antibiotic-resistant bacteria called “superbugs.

Scientists and health experts share the same sentiment: the overuse of these drugs is responsible for life-threatening human infections. Restaurant Brands International said that it’s important to reduce the use of these drugs to preserve the efficacy for both vet and human meds.

Burger King, Tim Horton’s to curb antibiotics in chicken supply

Concern has been growing among scientists, public health experts, consumers and shareholders that the overuse of such drugs is contributing to rising numbers of life-threatening human infections from antibiotic-resistant bacteria dubbed “superbugs. Read more… says that the two brands are following the footsteps of other food chains like McDonald’s and Wendy’s. The U.S. Centers for Disease Control and Prevention (CDCP) reports that at least 2 million people are infected with superbugs – 23,000 die as a result.

In the U.S., McDonald’s has already removed drugs that are important to human medicine. Wendy’s pledged to remove chickens raised with antibiotics by 2017, and Chick-fil-A plans to do the same by 2019.

Burger King, Tim Horton’s Pledge to Reduce Antibiotics Used in Chicken

Burger King and Tim Horton’s lag behind competitors like McDonald’s, Chick-fil-A and Wendy’s, which have announced similar initiatives to curb antibiotic use in their meat. Read more…

This raises a great concern globally, as we’ve been known to use the last line of antibiotics against common infections. If the companies will be able to proceed with their plan, it will be more beneficial to people. It might also have a better positive effect if their international food chains will also follow their lead.

The post Canadian Chains To Reduce Antibiotics In Chicken appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

The Success Of Experimental Brain Cancer Treatments shares the story about a patient who was treated using brain cancer immunotherapy. One year after the treatment, he is still alive and well. Using this kind of therapy is quickly becoming popular in terms of dealing with tumors.

Promising results are associated mostly with blood cancers like lymphomas and leukemias. The therapy has yet to prove its capabilities in treating other solid tumors like breast, prostate, lung and colon cancers.

Experimental Brain Cancer Treatment Is a Success

But in a report published in the New England Journal of Medicine, researchers led by Dr. Behnam Badie from the City of Hope Beckman Research Institute and Medical Center say that the same immune-based therapy that is successful against blood cancers also helped a patient with advanced brain cancer. Read more…

The researchers used CAR-T therapy, and the results were promising. Glioblastoma is considered to be a critical condition as it is one of the deadliest cancers. This is a kind of disease that responds to very limited treatment options. Most of the time, the outcome is poor.

However, a single case study may give cancer specialists a new approach on how to handle the therapy for this disease. CAR-T treatment has been deemed as controversial and has had some issues during the clinical trials. However, in this case, it has shown a lot of progress in solid tumor cancers.

CAR-T Therapy Makes Early Inroads In Treating Brain Cancer   

Researchers at the City of Hope cancer treatment center in the Los Angeles Area tested a CAR-T therapy out on a 50-year-old man with recurrent multifocal glioblastoma — that is, several tumors growing in tandem in his brain. He had failed all other available treatments. Read more…

Gizmodo shares the story of the patient. The researchers from City of Hope Beckman Research Institute paved way for the revolutionary new therapy to potentially treat brain cancer. The 50-year old patient has recurring multifocal glioblastoma, and things were starting to get difficult for him.

The disease is known for being so aggressive and unresponsive to treatments. The patient enrolled him in a clinical trial for CAR-T. Seven-and-a-half months later, the results were simply astounding.

New Cancer Therapy Shows Promise in Treating Aggressive Brain Tumors

Seven-and-a-half months later, the patient’s tumor had shrunk to virtually nothing, and he went into remission. Had the patient not received the experimental treatment, his doctors say he would have likely died by now. Read more…

The development of this treatment is going to be a huge breakthrough for oncology. Hopefully, with more trials and research, there will be progress in the case.

The post The Success Of Experimental Brain Cancer Treatments appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Learning Client-Speak

It's more important that you understand your customers than they understand you.

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Recovery Fuel: Post-Party Smoothie

Take time to nourish and recover after the holidays with delicious smoothie, full of probiotics, coconut, and avocado.

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What Is "Athlete's Heart"?

College-level athletes should be in the prime of their lives and in peak physical condition, yet football season strains and ages their hearts.

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Why Your New Year's Resolution Will Fail

There are concrete reasons why you are setting yourself up to fail every December 31st.

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2 Tools to Reclaim Your Overhead Position

These two exercises are perfect for people who have trouble reaching full thoracic extension, i.e. everybody.

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Thursday, December 29, 2016

Boost Your Immunity: Check Out The Effective List Of Supplements

Men’s Fitness talks about these supplements that you can use to improve your immunity. These are pretty effective especially during the cold and winter season. You have to check these out and stock on these while you still can!

You don’t have to go through this ordeal. You can start with the most basic tips like staying healthy through diet and exercise as well as getting lots of sleep. In addition to these, you can keep sickness away if you adjust your system the right way.

The 7 Best Supplements To Enhance Your Immunity

Arm yourself with tried-and-true options—proven cold busters effective in clobbering germs that might otherwise turn you into a sniveling, sneezing mess—and check out some newly emerging star players that have been drawing attention lately for their potential cold- and flu-fighting cred. Read more…

Dr Axe tells us how to develop your body’s defense system. There are factors that we should consider as we are consistently exposed to organisms. Every time we inhale or swallow, we get exposure to bacteria and viruses. Even our skins get compromised as well. We can make our bodies stronger by establishing a strong defense against diseases.

We can do that if we try to make sure that our defense mechanisms are working properly. If you’re thinking how to enhance your body’s fighting mechanism against diseases, check these antimicrobial and immune-stimulating supps.

How to Enhance Your Immunity — Top 10 Boosters

When our immune system is working properly, we don’t even notice it. But when we have an under- or over-active immune system, we are at a greater risk of developing infections and other health conditions. Read more…

Live Strong discusses the best supplements. Our immune system is quite efficient in defending the body against harmful organisms. However, there are times that it’s going to give up and fail to do its job. This would result to infection, and other diseases.

In order to prevent this from happening, you might want to consider doing these things instead. Practice a healthy daily regimen. A combination of good food and exercise is going to give you a lot of benefits. Moreover, there are immune boosting supplements that can totally help your body.

The Best Immune Boosting Supplements

Supplements can give your immune system an added boost. Four of the best immune-boosting supplements are multivitamins, fish oil, garlic and probiotics. Read more…

Take a sneak peek at Natural Cures video! 

The post Boost Your Immunity: Check Out The Effective List Of Supplements appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Risk Of Disease Due To Lifestyle: The Numbers Are Increasing

The Independent UK says that most middle-aged adults are greatly at risk. 80 percent of them, to be exact.  Nine out of ten men are not doing enough exercise based on the report from Public Health England.

Experts concluded that four-fifths of middle-aged adults put themselves at high risk of developing diseases because of their hectic lives and desk jobs. These make it difficult for individuals to remain healthy. 

Nine In 10 Men Are Not Doing Enough Exercise, According To Public Health England

Officials said that nine in 10 men (87 per cent) and eight in 10 women (79 per cent) are not doing enough exercise, exceeding the recommended limits for alcohol or are either overweight or obese. Read more…

Clouds Over Europe reports that most adults are not doing enough exercise and they tend to exceed the recommended alcohol limits. They’re either overweight or obese. This presents an even bigger issue because the obesity rate has increased for about 16 percent in the past 20 years.

The diabetes rate also increased in this age group. The organization is trying to encourage adults to respond to One You- How Are You quiz. It’s a health quiz that’s going to help with problems and areas for improvement.

80% Of Middle-Aged Adults At Risk Of Disease Because Of Lifestyle

Eighty-three per cent of 40- to 60-year-olds are either drinking too much, are inactive or are overweight, Public Health England (PHE) said. Read more…

WB News reports that it may be considered as a health crisis because this sandwich generation just simply do not have the time to tend to their own needs. They’re busy caring for their children and parents that they are unable to take time to be healthier.

Though we live longer, we are not in the best condition. We store up health problems as we age. There are even people who are unable to determine what a healthy body looks like.

‘Middle Age Health Crisis’ Warning

Desk jobs, fast food and the daily grind are taking their toll, says Public Health England. Eight in every 10 people aged 40 to 60 in England are overweight, drink too much or get too little exercise, the government body warns. PHE wants people to turn  a new leaf in 2017, and make a pledge to get fit. Read more…

With these things in mind, you have to consider the importance of taking care of your needs first. In order for you to fend for others, you have to make sure that you are healthy and well.

The post Risk Of Disease Due To Lifestyle: The Numbers Are Increasing appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

China’s Mosquito Factory: Holds Possibilities For Research Breakthrough

In Guangzhou, China, a lab is breeding millions of mosquitoes. Their main objective is to eradicate the insect population that’s responsible for the spread of diseases like Zika. shows what goes on inside the “factory.” The initial plan is to infect the eggs with a certain kind of bacteria that’s going to prevent them from transmitting harmful viruses. It’s also bound to make the males sterile. Eggs won’t hatch if ever they mate with wild females.

Inside China’s ‘Mosquito Factory’

Researchers in Guangzhou, China are breeding millions of mosquitos in a lab. Their goal is to eliminate dangerous mosquito populations that spread diseases like Zika and dengue. Read more…

CNN’s special edition takes a closer look at the lives of the scientists on a mission. Zhiyong Xi wants to get rid of mosquitoes. To be exact, he wants those types that carry serious diseases to be eliminated. He wants to build good mosquitoes that can help against the bad ones.

Xi is a researcher from Michigan State University. In his lab, you can find hundreds of trays filled with 6,000 mosquito larvae. The room smells of beef liver power cut with yeast. These serve as super foods for the little creatures.

Inside China’s ‘mosquito factory’ fighting Zika and dengue

This “mosquito factory” is on Sun Yat-Sen University’s science campus, about an hour’s drive from the bustle of Guangzhou city center. The center’s full name is the Sun Yat-Sen-Michigan State University Joint Center of Vector Control for Tropical Disease, and here, lab technicians are breeding up to 5 million Aedes albopictus mosquitoes a week — a species more common in Asia, responsible for spreading both dengue and Zika. Read more…

Gant Daily reports that these mosquitoes have been infected with bacteria that stops them from spreading viruses like dengue to the human population. The males in the group are released because the Wolbachia bacteria make them sterile. The females that they mate with will lay eggs that won’t hatch.

The males have now been released on Shazai island. The location is 60 kilometers from the factory, and it separates the village of 1,900 people from the mainland. Based on Xi’s expectations, this technique can result into a great reduction in the number of mosquitoes. 

Inside China’s ‘Mosquito Factory’ Fighting Zika And Dengue

Although his method is unconventional, some scientists are hailing it as one of the most promising ways to eliminate two of the most common mosquito-borne diseases that affect millions each year. Read more…

This strategy may be effective in the long run. Let’s hope that it can produce great results that would encourage the use of this technique.

The post China’s Mosquito Factory: Holds Possibilities For Research Breakthrough appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Depression In Men: Time To Speak Up

Men’s Health tackles this stigma. They discussed depression with three guys and each has his own story to tell. They shared what it’s really like to have this condition. It’s not something that should be taken lightly just because they’re men and they’re just supposed to brush it off. 

They say that when you have this condition, it’s like you have someone whispering in your ear all the time, saying all those horrible things about you, your situation, the world and everything else in between. Let’s find out how these brave men dealt with it:

Why Don’t Men Talk About Depression?

Picture the worst person you can imagine whispering horrifying things in your ear. Now picture yourself believing every single word-so much so, that you start isolating yourself from other people. Read more…

The Telegraph UK also believes that men should talk more about this condition. Now’s not the time to keep quiet. It’s going to cost you your well-being, your family, and even your friends. 

With the suicide rates skyrocketing over the past years, it is now the leading cause of death in men under 50. The sad part is that they still won’t admit that they have a mental problem. The US report found out that white men have the worst coping mechanism when it comes to stress.

Men Need To Open Up About Depression, Not Man Up And Keep Quiet

Let’s start with a cold hard statistic. Suicide is now the leading cause of death in men under the age of 50. Think about that for a while. It is not cancer or heart disease or a car accident that is most likely to kill young, or even middle-aged men, but suicide. Read more…

Reader’s Digest has the same sentiments. Depression can be difficult. Males have a hard time admitting they need help in dealing with this mental condition. Let’s take Eric Weaver’s example.

He was a former SWAT team leader, a competitive bodybuilder, a police sergeant. The condition took a different form in his case. Anger. He said that in his early 30s, he was in a constant state of being angry. His kids would ask why he is so mad all the time.  He didn’t know what was wrong.

Depression: The Secret Men Won’t Admit

Sadness isn’t macho — this Eric Weaver knew. When depression engulfed the Rochester, New York, police sergeant, it took a different guise: anger. Read more…

The most difficult part would be acceptance. It’s something that should be recognized, first and foremost. The next step would be asking for help. Family and friends take part in this role as well, not just doctors.

The post Depression In Men: Time To Speak Up appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Fast Fuel: Open Faced Tuna Sandwich

This fast and protein filled meal will become a favorite staple in any athlete's meal plan.

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Get Big and Strong the Old-School Way

The pioneers of bodybuilding didn't get to look like Greek gods with a bunch of cable curls.

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Skin Barriers: Put an End to Sport Chafing

If you haven't used anti-chafe balm, you won't regret giving Body Glide a try during your next race or training session.

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American Diets Get Better, but Slowly

Overall, American children have begun to eat more healthy foods, and are taking steps to avoid empty calories.

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4 Ways To Improve Your Body Image Immediately

I recently spent no less than 45 minutes scrolling through in an Instagram rabbit hole of beautiful young women who had made “amazing body transformations!” As I moved from one post to the next, I found myself wishing I was more shredded, or thinner, or as happy as these smiling women seemed to be about their brand new bodies.

I’m a body positive advocate and body image coach, and I love and accept my body, but that in no way makes me immune to triggers. This particular trigger was a super popular fitness professional’s account where women who follow her guides showcase their weight loss and are celebrated for “finally having abs.” This fitness pro herself is beautiful and very lean, and despite the fact that I have zero issue with her, her programs, or even her Instagram account, I found myself hitting “unfollow” after I realized I’d spent the better part of an hour thinking about how to get leaner again.

It has been estimated that in our modern culture, the average person views anywhere from 500 to 5000 advertisements every day—and that estimate doesn’t even include social media posts and blogs. The vast majority of these advertisements rely on portraying “ideal” situations, places, bodies, and lives, in an effort to make you want what they’re offering.

You can love yourself unconditionally, inside and out.

These simple, actionable steps will help you start living more fully and authentically, today.

Aspirational advertising may be a pretty effective marketing strategy, but as far as you, your self-esteem, and your personal satisfaction are concerned, it’s disastrous. Regularly viewing images of “ideal” (read: Photoshopped, fake, or otherwise unrealistic) lives and bodies, inevitably leads to comparing yourself unfavorably, and both your self-esteem and satisfaction rating plummet. When it comes to your body image, being in the habit of viewing so many “perfect” bodies makes it nearly impossible to look at your own body and say: “Yep, this is just right.” 1,2,3

The problem is that no matter how smart and self-aware we are, it can be very hard to outsmart the effect that seeing these images has on the brain.

Research has shown that we subconsciously prefer the body types we see most often, which is in part why women feel worse about themselves after flipping through a fashion magazine.4 The brain responds to what we see, and in our advertising-clutter culture, we are constantly blasted with images mostly depicting society’s current “ideal” standard of beauty: tall, thin, perfectly toned, white women with perky breasts and flawless skin, which represents… well, almost nobody.

This is why the rejection of retouching and the fight for greater inclusivity and body diversity in media, marketing, magazines, and movies is so important. The human brain tends to prefer whatever we see most often, and right now what we see most often are female bodies that have very little in common with the majority of actual female bodies.5,6

The good news is that while we can’t outsmart the effect that these images can have on us, we do have some control over which ones we see. A lot of the factors that go into negative self-image are admittedly out of our control, because we live in a society that tends to hold women to impossible ideals and over-values youth and sex appeal. But when it comes to what we visually and mentally consume, often we have more of a choice than we realize.

I believe that when it comes to our health and happiness, what we put into our minds is just as important as what we put into our mouths. In most circumstances, being surrounded by unhealthy food doesn’t mean you need to eat it, right? If you’re committed to feeling good and eating well, planning ahead help ensure that you have healthy food available to eat instead. The same goes for what we consume visually and mentally. There may be ample opportunities available to view thin, toned, “beautiful” white women with perfect skin, laughing while eating salads, but that doesn’t mean we need to view them.

If you’re struggling to love and embrace your body, I encourage you to go on a visual consumption diet, scrupulously removing anything from your life that doesn’t actively help you improve the way you feel about your body. Think of it like this: If it’s not helping you get better, it is likely making things worse, or at the very least, keeping you in the same mental space. Approach absolutely everything you consume through a critical lens, asking yourself, “Does this help me love my body more?” If the answer is anything other than “hell yes!” get rid of it.

This might seem really extreme, but so is going through life hating your body.

Photo Credit: Todd Lappin / FlickrThough the research indicates that this type of “diet” can significantly improve body image and self-esteem, personally, when I first started limiting my visual consumption, I really struggled to give up certain things I considered pleasures. Things like reading fashion magazines and beauty blogs. I didn’t really stop until I realized that even though I did get a certain amount of pleasure from the creativity and beauty of these products, I left each experience feeling worse about myself, and wanting to buy products that would help “fix” or improve me in some way. Ultimately, I decided that the fleeting pleasure wasn’t worth the lasting sense of unease.

To take it one step further, I encourage you to actively surround yourself with visual information and resources that help normalize and validate who you are and what you’re about.

When we don’t regularly see ourselves represented in our immediate surroundings or the mass media, it can leave us with the (completely untrue) sense that we are alone, weird, or even wrong for simply being us.

These days I make it a point to live my life surrounded only by activities, people, places, and social media accounts that fuel my self-acceptance and self-love, rather than those that steal from it.

Give yourself the gift of filling your environment with the qualities you embody by building a reservoir of images and opinions that support, validate, and celebrate you. You wouldn’t build a circle of friends who reject you, right? Don’t build a circle of information and images that reject you either. Instead, consciously build a circle of support, validation, and celebration for who you are. If you’re a curvy lady who lifts weights for example, you might follow every member of the women’s olympic weightlifting team on Instagram. If you’re a female gamer, you might want to join a Facebook group for women who are self-professed nerds or geeks, who think gaming is awesome.

Become the curator of your own personal art gallery, only your gallery is your mind. Be discerning and hold yourself to high standards; let your excellent taste show through. Allow in only those exhibits that will move you, support you, challenge you, lift you up, and push you in the direction you want to go.

If you want to move in the direction of learning how to love and embrace your body, fill your gallery with whatever helps you do that and be uncompromising in your willingness to remove anything that doesn’t help. You only have so many walls in your gallery, you know? If you’re trying to tackle something as important and difficult as loving and embracing your body, it’s wise to not waste any of your wall space.

How To Go On A Visual Consumption Diet

If you’re wondering what going on a visual consumption diet might look like, here are some examples:

  • Unfollow social media accounts that make you feel even slightly less-than. This isn’t about judging anyone else, it’s about being your own advocate and listening to how you When it came to the fitness professional I mentioned at the beginning of this article, for example, I discovered that she triggered me into wishing I had my abs back. That’s just not something I’m interested in pursuing right now, so away she went.
  • Fill your social media and blog/news feeds with body diversity and body positivity. Seriously, there are so many amazing accounts and sources out there with women just rockin’ what they’ve got. Explore, follow them, follow their friends, and see how you feel. Always view each account or resource through the lens of what’s important to you: “Is this actively helping me love and embrace myself?” If the answer is not a resounding “yes!” then it’s got to go.
  • Fill your working and living spaces with images that inspire you to you love yourself. Print out photos of your heros and supporters, and display them so that you’re constantly surrounded by people who champion and accept you. Imagine how it would feel to walk into your office space and instantly be surrounded by Joan of Arc, Amelia Earhart, your adoring niece, your mom, your best friend, and that college professor who believed in you so much that you finally started believing in yourself. Consume what these people have to offer instead of visuals that don’t align with who you are and where you want your life to take you. You’ll find it a heck of a lot easier to believe that you are enough.
  • Look at images of yourself! I know this one sounds a bit strange since so many women really don’t like seeing photos of themselves, but I encourage you to start taking a ton of photos and looking at yourself often! Remember, our brains start to prefer the bodies we see most often. Mercilessly delete the photos you don’t like, and keep an ever-growing stockpile of the ones you like. Selfies, body shots, candids, posed—whatever you like. Take them, store them, and look at them often.

[GGS Lead-in to Strongest You Coaching registration page]

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  3. Tiggemann M, Slater A. (2013) NetGirls: The Internet, Facebook, and body image concern in adolescent girls. International Journal of Eating Disorders. 46(6): 630–633
  4. Boothroyd LG, Tovée MJ, Pollet TV (2012) Visual Diet versus Associative Learning as Mechanisms of Change in Body Size Preferences. PLoS ONE 7(11): e48691.
  5. Winkler C, Rhodes G. (2005) Perceptual adaptation affects attractiveness of female bodies. British Journal of Psychology, 96: 141–154.
  6. Tovée M, Swami V, Furnham A, Mangalparsad R. (2006) Changing perceptions of attractiveness as observers are exposed to a different culture. Evolution and Human Behavior. 27(6): 443-456

The post 4 Ways To Improve Your Body Image Immediately appeared first on Girls Gone Strong.

Wednesday, December 28, 2016

10 Fitness Pro Resolution Fails — And What Works!

New Year’s Day is almost here, and for many people that means one thing: time to make New Year’s resolutions. If you’ve ever made a New Year’s resolution, chances are you’ve also abandoned one. In fact, 92 percent of New Year’s resolutions are abandoned every year, and fitness professionals are no exception. In this article, ten of your favorite fitness pros talk about their abandoned resolutions, what they learned from them, and what they’re doing differently.

Nia Shanks

I’ve never taken part in a New Year’s Resolution, but I do know what it’s like to set a goal and not reach it. For example, I used to obsess over reaching a triple bodyweight deadlift (which would have been about 375 pounds). All I could think was “375!” But I forgot that before I pulled 375 I’d first need to pull 345, then 350, then 355. The point is this: don’t get caught up obsessing over the main goal, especially one that will take many months, or years, to reach. Savor the small victories you can accomplish today, this week, and this month. These consistent small wins are what lead you to the big prize. This mentality applies well to New Year’s Resolutions: focus on small wins.


Kelly Coffey

From 1993 to 2003, “Lose some damn weight already!” was the only New Years’ Resolution I made. And in those ten years, a few weeks of deprivation led to a wintry mix of bingeing, shame, and despair. The end was always the same — I gained more weight than I ever managed to lose. It’s been over 10 years since I lost over 150 pounds, and now it’s obvious to me: attempts to “fix” what is “wrong” with me doesn’t work. The only thing that works is caring for my body, because that’s what it deserves. Consistent care is the only resolution worth making, and the results are phenomenal.


Neghar Fonooni

Every January for the last several years I’ve made a list of things I want to try or accomplish that year. I don’t make resolutions per se, more like tangible things I want to do.

For the past few years I’ve had the same five things on my list:

  • Take salsa lessons
  • Learn to ride a motorcycle
  • Take Muay Thai lessons
  • Hike every week
  • Write my f*cking book

Now, off of this list I’ve only actually done one: I took months of salsa dance lessons this year and it was absolutely amazing.

The other four intentions have played out as such:

I’ve researched motorcycle riding courses in my area and, although I haven’t pulled the trigger, I’ve laid out a path to do so.

I’ve changed my mind about Muay Thai, realizing after many years that I haven’t made any movement on this because it turns out I don’t really want to do it.

I’ve not hiked every week but I have spent a lot more time in Nature.

My book hasn’t been written yet, but I’ve spent a lot of time getting more clear on what I want the book to be and how I’m going to publish it. I’ve also gotten better at writing every single day in order to hone the craft.

From this reflection I’ve learned that it’s okay not to accomplish everything on the list, and it’s okay to change my mind about what I want. I know that none of this is pass/fail and that as long as my yearly intentions have spurred me to some kind of action, then that’s more than enough. I’m not interested in perfect or in putting undue pressure on myself; I’m committed to forming new habits and enjoying the process.

I’ve also learned that rather than give myself exact things to accomplish, it’s more effective for me to use words like “more” when setting intentions for the year. My 2017 intentions?

  • Write more, in any capacity.
  • Take more time to ground and center myself (this takes many forms).
  • Spend more time in nature, actively or inactively.

With these intentions, I know that I’ll experience growth and joy without feeling the need to check a box.


Erin Brown

I have always felt paralyzed by the idea of resolutions as even beginning to look at what changes I want to make spirals into a never ending list of ways I feel I’m failing. How can I take on one thing when everything needs to change? At once! It also served as a yearly marker of what I didn’t accomplish that I’d vowed to the year before.

Now I am in a regular state of objective analyzation of where I’m at and regrouping all year round. It takes the pressure off the once a year check in and gives me constant opportunity for growth instead of the pass/fail notion of an annual resolution.


Kara Stewart-Agostino

In my early twenties I was the stereotypical university student – study hard, party hard. I ate too much greasy campus food and spent hours sitting at my desk. My workouts were on the dance floor Thursday nights. Every year my resolution was to “be healthier” but I had no clue what that meant. At the end of every year I was frustrated that I hadn’t made any progress towards my “goal”. When I was 24, my best friend and I hired a personal trainer. I fell in love with strength training—and muscles!—and learned about good nutrition habits. Today I understand that a strong support system and a specific plan are key to succeeding at any goal that I create for myself.


Jessi Kneeland

I used to always set one or two resolutions each for body, heart, mind, and spirit. I would try to be specific, making lists in the columns of each category before choosing the ones I wanted to stick to. The problem is I tried to change way too much all at once, so after a short while I was left with nothing. By the end of January “real life” would have taken over, and I didn’t have the time (or willpower) every day to: work out, dance, meditate, color, journal, cook healthy food, and do a crossword puzzle. So instead, I did nothing.


Kellie Davis

Last year I was interviewed for a fitness site regarding my New Year’s Resolution. I resolved to “be more present” in my daily living. I understood what it meant, but I didn’t have a clear vision of how to achieve this. I spent a good part of the year still living on autopilot. It wasn’t until the past few months that I dug deep to figure out the steps to make my goal happen. I realized that change doesn’t occur because I say it will. Change is the result of an action plan developed through guided research and with a system that helps us build better habits over time. I shifted from “let’s do this thing!” to “let’s find a habit to focus on” and it’s working much better.


Jen Sinkler

A small part of me is loathe to tell this story publicly, as I prefer to be thought of as a little bit tough (I mean, I did play rugby for 13 years, for goddess’s sake!), but here goes nothing.

The problem with my 2013 fitness resolution wasn’t that it wasn’t specific, measurable, or achievable — it was! — but I still unceremoniously walked away from that mammerjammer and never looked back (OK, I might peek once in a while).

My resolution was to successfully complete the Iron Maiden, a trio of strength moves performed with a 24-kilogram kettlebell (a pistol, a one-armed overhead press, and a weighted pull-up).

I got a training plan from a fellow pro in the community and set off about achieving my goal. The press and the pistol I could already do (though the pistol not prettily yet because I need to work on my ankle mobility, OK?!), so the pull-up was going to be the big trick.

A month or two into it, I quit. Some pretty intense elbow pain (of the tendinitis/-osis ilk) had cropped up in one of my elbows, just as it always does when I hit the weighted pull-ups regularly. I decided, simply, that I didn’t enjoy being in pain when I trained, and that there were a whole bunch of other exciting goals I could pursue instead. So I did that, and lived happily, unapologetically ever after.


Meghan Callaway

When I was in my twenties and had the unhealthy and mentally draining mindset of making myself less, I would often make the New Year’s resolution of losing body fat with the one-two combo of burning more calories each week by doing additional cardio, and eliminating my favourite foods and slashing my daily caloric intake. Both of these strategies were ineffective, soul-zapping, and did not last for more than a week, tops. I no longer make New Year’s resolutions. Instead, I make lifestyle resolutions by establishing realistic and sustainable habits that allow me to feel good, and help me become more, not less.


Jessie Mundell

New Year’s resolutions in the past were completely centered around my body and physical goals. These are not bad goals, of course, but in my case they were all focused on how many times a week I would workout in order to keep my body the same size, or to make it smaller.

The goal to workout five times a week was never attainable in the context of my life. Over time, this became really good information for me, though! I’m not someone who is going to workout intensely many times per week because I simply do not like it. Now, it’s off the table and I’m able to direct my energy into intentions that truly match my desires.



Any of these scenarios sound familiar? Getting stuck on the outcome and forgetting about the steps you need to take to achieve it? Taking on too much at once? Making vague resolutions with no clear definition of what you’re trying to achieve?

It’s no wonder that so many of us feel like we’ve failed, year after year, when we abandon our resolutions just a few weeks into January. That’s precisely why we are so excited to launch our new Resolution Revolution campaign.

The purpose of the Resolution Revolution is to, well, revolutionize the way we set New Year’s resolutions. There are a few very specific reasons why most resolutions fail or are abandoned. We’ve created a Resolution Revolution Action Kit that explains why they fail, and how you can finally set one that sticks (and continue making sustainable changes long after the Resolution Revolution is over!)

We are so sick of the old paradigm that sets women up for failure and leaves them feeling like they aren’t good enough. At the same time, we understand the desire to make change and the strong motivation that comes with the start of a new year.

That is why rather than completely discouraging the idea of making resolutions, we decided to revolutionize this tradition, and help set women up for success and for making changes in their lives from a positive place instead of a place of feeling “not good enough.”

The thing is, we can’t start a revolution by ourselves!

Step 1: Sign up for our Resolution Revolution Action Kit here:

Step 2: Check your email and download the Action Kit. (If it’s not in your email in 10 to 15 minutes, check your spam folder.)

Step 3: Read through the Action Kit and pay close attention to how to participate and be eligible for prizes.

And remember, participating in this campaign not only helps you and thousands of women around the world finally learn how to set themselves up for success when it comes to making life changes, but you’ll also be entered to win awesome prizes, like free Modern Woman’s Guide Platinum editions, free Girls Gone Strong apparel, and $500 Strongest You Coaching scholarships!

Be part of something meaningful — Join the Resolution Revolution now!

The post 10 Fitness Pro Resolution Fails — And What Works! appeared first on Girls Gone Strong.

New Year’s Resolution: Eat More Vegetables In 2017

PopSugar says that these tips are quite effective if you want to add greens to your diet. It gets challenging most of the time, especially if you’re not used to it. However, this list is going to help you out.

Adding more veggies to your food is going to pump up the benefits that you can get. All the necessary vitamins and minerals will give you the ability to fight off illness, have more energy and lose weight. The first step is to just add a little bit of these greens in your daily food intake, and you’ll be good to go.

5 Ways to Eat More Vegetables in 2017

Add a green to each meal. Throw arugula or kale into your breakfast scramble, add a side salad to your lunch, snack on Brussels sprouts chips midday, and cook up some broccoli at dinnertime.” Read more…

Eating vegetables suddenly became a trend. It may not be that obvious at first but a lot of restaurants are making it possible. Veggies soon will take center stage and there are eclectic menus that offer plant-based options. Even Pinterest reported a dramatic rise in search options for veggies as comfort foods.

It’s definitely something to look forward to next year. Those who are striving to eat more vegetables: you can also take a look at the good list of tips how to make it a habit. Make small steps toward your goal, and you’ll definitely be able to achieve it.

Food Trends 2017: I’m Excited!

You might accuse me of being biased – and for full disclosure, yes, I’ve always been a huge veggie and plant-based food fan and proponent – but look around you and see the signs. Read more…

Consumer Reports explains how to follow a healthier diet next year. These tips are going to make your resolutions easier if you want your eating habits to change.

Another year, another set of resolutions. It’s going to be inspirational for a lot of people since it marks a fresh start for everyone. It feels like a clean slate for some, and there are those who take drastic measures in changing their dietary regimen.

6 Ways to Follow a Healthier Diet in 2017

Turning the calendar to a new year inspires many people adopt a healthier diet, often by attempting a 180 on their eating habits. But those intentions fail more often than not. Read more…

Real Simple suggests ways, “How to Eat More Vegetables.”

from The Nutrition Club

Exercise Can't Cure Sitting

According to a new study, exercise isn't a cure for the diseases that can arise as a result of sitting.

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High Protein, Low Sugar, Small Package

Detour bars make an excellent lower calorie snack, especially when traveling or when regular meals aren’t available.

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Hardgainer Fuel: High Protein White Cheddar Mac and Cheese Bake

A comfort food recipe hacked for hardgainers that is in high in protein and is gluten free yet full of healthy fats and flavor.

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Why MMA Creates The Fittest Athletes

There is no sport or training modality that combines the physical and mental challenges of MMA.

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Find Joy in Your Practice

Get rid of the roadblocks that stand in the way of turning your gym grind into productive play.

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Tuesday, December 27, 2016

Snatch Barbell Pathway Complex

This complex will tax your nervous system.

Source: Precision CrossFit

Assisted Bar Muscle Up Transition

Training with bands helps you to build the requisite strength for the full movement.

Source: Precision CrossFit

Wearable Tech to Track Sweat and Reduce Dehydration

A team of researchers at Northwestern University have designed a sweat-sensing skin patch that can track exercise and fitness data, but has the unique ability of providing hydration data.

Wearable tech is the trend of the future. New smart fitness gadgets are being released with integrated tracking software that is able to monitor heart rate, calories burned, distance traveled, and dozens more elements of fitness and exercise.


read more

2016's Greatest Scientific News

If you missed some of the 2016 scientific findings in the health and fitness arena, here's a recap.

2016 has been a great year for science. Not only have amazing breakthroughs been made in medical technology, but thousands of studies have been published that provide new and amazing insights into the human body, mind, and the world around us. Here are a few of the scientific highlights of 2016.


read more