Sunday, January 31, 2016

3 of the Best: This Week's Top Articles, Vol. 15

These pieces have caught your attention throughout the week. So here they are in one place for you to consume, digest, and enjoy.

Welcome to our brand new weekend roundup, Three of the Best! Every Sunday, we'll post up Breaking Muscle's top three articles of the week. These pieces have caught your attention throughout the last seven days. So here they are in one place for you to consume, digest, and enjoy.

 

read more

3 of the Best: This Week's Top Articles, Vol. 15

These pieces have caught your attention throughout the week. So here they are in one place for you to consume, digest, and enjoy.

Welcome to our brand new weekend roundup, Three of the Best! Every Sunday, we'll post up Breaking Muscle's top three articles of the week. These pieces have caught your attention throughout the last seven days. So here they are in one place for you to consume, digest, and enjoy.

 

read more

The Myth of More Is Better

Society's obsession with work ethic is destroying the efficacy of your training.
Look around, and you will find yourself surrounded by people telling you “More Is Better.” This line of thought is also prevalent in the minds of athletes as they approach training. Unfortunately, it has led to an epidemic of Tommy John (UCL surgery) in baseball and a culture that thinks Insanity and CrossFit’s get-them-tired approach to training is the point of every workout. 
 

read more

Saturday, January 30, 2016

The Myth of More Is Better

Society's obsession with work ethic is destroying the efficacy of your training.
Look around, and you will find yourself surrounded by people telling you “More Is Better.” This line of thought is also prevalent in the minds of athletes as they approach training. Unfortunately, it has led to an epidemic of Tommy John (UCL surgery) in baseball and a culture that thinks Insanity and CrossFit’s get-them-tired approach to training is the point of every workout. 
 

read more

Friday, January 29, 2016

Tuscan Pork with Chickpeas and Spinach

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Ingredients

  • 1/4 cup olive oil
  • 1/2 cup onion, chopped
  • 1 1/4 pounds pre-marinated* lemon-garlic pork fillet, cut into 1/2″ thick
  • 1 (15-ounce) can chickpeas, drained and rinsed
  • 1 (15-ounce) Italian-seasoned tomato sauce (without added sugar)
  • 1/2 teaspoon salt
  • 20 ounces (approx. 2, 10-ounce bags) baby spinach leaves
  • 2 tablespoons lemon juice

*If you’d rather DIY,  mix 4 cloves minced garlic, 1 lemon zested and juiced, and 1/4 cup canola oil and marinate overnight.

Directions

  1. Heat the oil in a large skillet over medium-high heat. Add the onion. Cook, stirring occasionally, for about 2 minutes, or until fragrant. Scrape the onion to the side.
  2. Add the pork. Cook for about 4 minutes, turning once, until browned on both sides.
  3. Add the chickpeas, tomato sauce, and salt. Stir. Adjust the heat so the sauce is at a moderate simmer. Cover and cook for 5 minutes.
  4. Add the spinach, a large handful at a time, covering the pan between each addition. Cook for about 3 minutes total, or until all the spinach wilts.
  5. Transfer the pork to plates.
  6. Add the lemon juice to the pan. Stir to combine. Spoon over the pork.

Source: Tuscan Pork with Chickpeas and Spinach – MyFitnessPal 

Image Credit: Tuscan Pork with Chickpeas and Spinach

The post Tuscan Pork with Chickpeas and Spinach appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2016/01/tuscan-pork-with-chickpeas-and-spinach.html

The Single Dumbbell Workout Plan

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When you walk into a gym that seems overly crowded and filled with terrible equipment, you should head straight for the dumbbell rack. You can begin a single dumbbell workout plan that will strengthen your entire body without you having to stand in long lines to use old equipment. Here are four exercises that must be added to your workout plan.

Focus on heavy lifting during this workout. If you are a regular lifter, you should begin with a weight of about 45 pounds. Those who are just getting back to the gym after a hiatus should stay in the 20-30 pound range. You may notice that there aren’t any supersets, but this because they are unnecessary when you are doing movements that are complex and demanding on the metabolism. You should rest for no more than a minute and a half between sets and two minutes between your exercises. You should aim for a 45 minute session that leaves your body sore and covered in sweat.

One-Arm Dumbbell Snatch

This is a great exercise to add to your single dumbbell workout plan. It works on the majority of your pulling muscles while improving your coordination and timing. Begin with your feet shoulder-width apart and squat enough for the dumbbell to rest between your legs near your shins. Make sure that your back remains flat and avoid using your opposite arm for support. Next, thrust your hips forward while slightly jumping upward and allow the momentum to move the dumbbell to a place that is level with your eyes. Pull the weight up rather aggressively until your arm locks out overhead. This should all occur with one motion. Hold the weight close to your body without allowing it to swing outward. You should do four sets with eight repetitions for each arm.

Goblet Squat

Dumbbells are not as wielding as loaded barbells, so the goblet squat uses far more muscles than the back and barbell front squats. In order to stay upright, you will need to fire stable, small muscles. The front load will allow your torso to remain in a a vertical position, which means that you will have an improved alignment and more depth. Doing goblet squats with the right techniques can be rather difficult, but it will allow you to increase to the level of mobility needed for solid front and back squats. In order to do it, sand with your feet positioned a bit wider than your shoulders and hold the dumbbell to your chest. Push your hips back and make sure to keep your chest up, then squat until your elbows touch the inner part of the knees. Complete five sets of 15 reps.

Single Arm Plank And Dumbbell Row

One of the main functions of the abdominal muscles is to help keep your torso stable against any outside forces (like when someone runs into you when you are walking down the street). The perfect solution to this is doing anti-rotational planking. On a bench or some other knee-level surface, plank with your arms resting on the bench, feet firmly planted together on the floor, arms straight and a dumbbell in one of your hands. Move the hand that contains the weight from the bench so it hangs down on the side. Engage your abdominal muscles and plank as if both hands remain on the bench. Keep your hips level without twisting them, row the weight up to the torso and squeeze the shoulders together at the top. Lower the weight down very slowly and repeat . Complete four sets of 12 repetitions for each arm.

Turkish Get-Up

This is the last move of the single dumbbell workout plan. It will help strengthen your core. back, legs. shoulders and chest – basically, everything – and it will help condition your metabolism, increasing your heart rate quickly when you stand straight up with the weight then lower it back to the floor. If you do several of these in a row, it can be as tiresome as sprinting.

Lie on your back with the dumbbell in your hand held up over your right shoulder. Bend the right knee and keep your right foot flat. Move your left arm into a 45-degree angle and shift all your weight to the left side of your body. Press the left palm on the floor, raise your hips and move your left foot backward until you are kneeling on the left knee. Keep the right arm in a steady position and stable to the shoulder. Keep your eyes on the dumbbell for the duration. At this point, shift your weight on the right side and stand with the dumbbell remaining above your head. Now do each step in reverse while holding the dumbbell stable with your arm locked above you until you are positioned on your back again. Complete three repetitions on each side for a minute and a half each.

The post The Single Dumbbell Workout Plan appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2016/01/the-single-dumbbell-workout-plan.html

Crispy Baked Kale Chips

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Ingredients

  • 1 (6-ounce) bunch curly green kale
  • 1/2 tablespoon olive oil
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon smoked paprika
  • 1/4 teaspoon onion powder
  • Salt to taste

Directions

  1. Preheat oven to 300°F.
  2. Remove stems from the kale leaves and chop into 1-inch to 2-inch pieces. Spin kale in a salad spinner to remove excess moisture or pat dry with paper towels. Transfer kale leaves to a large bowl.
  3. Toss with olive oil, garlic powder, paprika, onion powder, and salt. Using your hands, gently massage oil into leaves.
  4. Spread kale leaves in a single layer onto a baking sheet or two. (Make sure leaves don’t overlap.)
  5. Bake for 20-25 minutes or until kale leaves have darkened and dried. Let sit on the stovetop for 5 minutes to cool before serving.
  6. Store extra chips in an airtight container.

Source: Crispy Baked Kale Chips – MyFitnessPal

Image Credit: Crispy Baked Kale Chips 

The post Crispy Baked Kale Chips appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2016/01/crispy-baked-kale-chips.html

Surprising Diet Advice: Why Science Justifies Eating Fried Food

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Surprising new research indicates why science justifies eating fried food. When vegetables are either fried or sautéed in EVOO (extra virgin olive oil), cancer-fighting compounds are strengthened.

Vegetables in general are good for your body. However, by frying them with EVOO, you improve them in two important ways. First, you give them a boost in taste. Second, you make them even healthier for you.

That may not sound right, but you did see the line correctly. You need to FRY the vegetables. The University of Granada just put out a study that indicates that cooking vegetables in this way has a number of benefits. The food can help you stave off cancer. It can help you age well and even keep you from developing macular degeneration and diabetes.

Whenever you cook a vegetable, you decrease the amount of nutrients it has. This is because when a vegetable is boiled, vitamins are released into the water. As a result, frying was thought to be harsh on food as well. However, this latest study shows that might not be the case.

Researchers worked with eggplant, tomato, pumpkin and potato to determine why science justifies eating fried food. They removed both the skin and the seeds, and they cooked the vegetables in several different ways. They were boiled in water, boiled in water and extra virgin olive oil, fried in EVOO and sautéed in EVOO.

After the vegetables were done, researchers looked at several aspects of the food. They examined the moisture content, number of phenols, dry matter, antioxidant capacity and fat. Vegetables that were fried in extra virgin olive oil had more fat, less moisture and had higher antioxidant and phenol levels. These same results were not found among the other methods of cooking.

As a result, the researchers determined that using oil to transfer the heat led to higher levels of phenolic compounds in vegetables. This means that the vegetables are even better for you, although they do have more calories as a result of the cooking process. Boiling did not have this same effect, because the heat transfer took place in the water.

It is important to remember that fat is not the enemy. Keep an eye on the amount of oil that you are eating, however; you do not want to go overboard.

The post Surprising Diet Advice: Why Science Justifies Eating Fried Food appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2016/01/surprising-diet-advice-why-science.html

Expiration Dates on Your Food Mean Nothing

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Most of us don’t like endings; but when they play a direct role in our digestive processes, that’s a different story altogether. Food items we have picked up from the grocery should therefore be examined to ascertain until when they are good for. But, in light of a recent finding, the effort may not even be worth it: expiration dates on your food mean nothing.

Expiration Dates on Your Food Mean Nothing

Sell by, best if used by, expires on, display until; the shelf life of food seems like it’s a well regulated, concrete affair, but it’s not: It differs by region and type of food. In the end, those labels mean almost nothing, which leads to both food waste and an assumption of safety. Read More…

Just because expiration dates on your food mean nothing does not mean you don’t have to care about freshness, though. Eating fresh food is still a wonder in a world of ready-made canned items, and it comes with plenty of benefits, too.

More nutrients. Fresh food contains more naturally-occurring nutrients not readily found in processed food. This is why vegetables and fruits are better bought from the market. Fresh turkey breast also contains less extra sodium or fat than turkey deli meat.

  • More enzymes. The enzymes in processed food are believed to have been removed to prolong its shelf life. In fresh food, however, enzymes are present to do what they ought to: assist with digestion.
  • More hydration. Dry food may not be altogether bad, but it is less appetizing than fresh, hydrated food. Plus, more hydration means more nutrition for your cells.
  • More servings. Frozen food generally has less portions of the food, compared to when you can just pick up the produce.

To be sure that you’re eating fresh, mind these suggestions:

Buy organic. No chemical additives, but quite pricey. If you don’t have the budget for it, opt for food that can be eaten unpeeled or those with thin skins.

Buy local. As much as possible, source your food from your area’s farmer’s market. This lessens the time it takes for the food to be transported, as well as the uncertainties involved in having food grown elsewhere.

Image Credit: Expiration Dates on Your Food Mean Nothing – Life Hacker 

The post Expiration Dates on Your Food Mean Nothing appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2016/01/expiration-dates-on-your-food-mean.html

Reasons Why You Still Can’t Lose Weight: No, It’s Not You

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We have all been there: we slave away at the gym or at home, trying to free up some space on the waistband of our jeans. But we can’t seem to get it right. Now, a new study surfaces to explore one of the possible reasons why you still can’t lose weight even after all that exercise.

Here’s why you exercise so much and still can’t lose weight

(CNN)If you are intensifying your running regimen in hopes of losing weight, you might be running around in circles: There is a limit to how many calories we can burn through exercise, a new study suggests.

The grim message comes from a small study of a group of 332 adults living in the United States, Jamaica and Africa, some of them more sedentary and some more active. A team of researchers measured their activity level for seven days using an accelerometer, similar to the kind in the
Fitbit and other wearable devices,
and also measured the number of calories the participants burned over the week. Read More…

While our bodies may be naturally hard-wired to resist radical weight loss, there are still some ways we can ensure the successful – and healthy! – losing of the extra weight. First off is burning calories without actually exercising, which may not lead to the plateau that seems to suspend our metabolism. In the same way that standing can help you burn calories, twitching is also effective. Small, seemingly insignificant things such as tapping your feet or drumming your fingers still expend energy, which drives your metabolism.

Also, eat healthy. Low-calorie foods such as celery, cucumber, carrots and tomatoes do not make as big of a dent in your eventual weight as food items like, for instance, pasta. Even better, there are certain foods that actually burn calories – and hopefully help you find a stop to the reasons why you can’t lose weight. These include whole grains, fruits, yoghurt, blueberries, and almonds.

As much as possible, do not eat anything that you know will go straight to your thighs – but do not also deprive yourself too much that you will get tired of healthy food and forever abandon it. Try to find a balance, but also try to tip the scale in favour of a healthy diet.

Lastly, drink water. Water is the basic component of every chemical process in the body – including your metabolism. It does not, by itself, burn calories, but it can help you stay on track of your weight loss efforts as it helps keep hunger pangs away.

Image Credit: Here’s why you exercise so much and still can’t lose weight – CNN News 

The post Reasons Why You Still Can’t Lose Weight: No, It’s Not You appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2016/01/reasons-why-you-still-cant-lose-weight.html

Study Finds Certain Strains of HIV Resistant to Key Drug Tenofovir

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According to the World Health Organization, around 35 million people in the world were living with HIV at the end of 2013. New cases have since been diagnosed and logged, which – more than anything – makes the epidemic one of the most serious issues we have all had to deal with. Now it seems like another hurdle has to be jumped as a study finds certain strains of HIV becoming resistant to key drug administered to a lot of patients.

HIV becoming resistant to key drug, study finds

Strains of HIV are becoming resistant to an antiretroviral drug commonly used to prevent and fight the virus, research has suggested.

HIV was resistant to the drug Tenofovir in 60% of selected cases in some African countries, according to the study, which covered a 17-year period.

The research, led by University College London, looked at 1,920 HIV patients worldwide who had treatment failure. Read More…

While that is still in the works, we can all do our part in helping people living with HIV in Africa and in other parts of the world find a little solace and comfort. 

  • Providing emotional support. The stigma surrounding HIV is widespread, and it can easily make someone with the condition depressed, anxious, or otherwise emotionally bothered. Support groups that aim to share hope and information with HIV patients and their families can do a lot to ease the pain and stay on top of new information about the condition.
  • Starting wellness programs. News of HIV becoming resistant to key drug Tenofovir does not have to mean there is no more hope for patients. If you have the resources necessary for them, wellness programs for people living with HIV can do a lot to manage their health. They don’t even have to be expensive; a simple vegetable gardening project can already contribute something of significance.
  • Educating people. Lastly, committing to spreading news and information vital to the prevention and management of HIV is important. For instance, educating people about staying HIV-free or, if they contract it, managing the condition can mean a world of difference in communities. More open discussions on the disease should also be done to better facilitate communication exchange, in the hope that it will lead to some truly good news for patients some day.

Image Credit: HIV becoming resistant to key drug, study finds – BBC News

The post Study Finds Certain Strains of HIV Resistant to Key Drug Tenofovir appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2016/01/study-finds-certain-strains-of-hiv.html

Count Colors, Not Calories: 2 Recipes for a Colorful Plate

Nutrition advice has never been more simple. Eat a rainbow of foods everyday.

So many people are quick to point out the inadequacies of food pyramids. But only focusing on criticism is boring. Let’s ask a different question: what do we do about it? What is the one food change we can make that is easy, simple, and relevant to everyone?

 

I say eat a rainbow of whole foods every day.

 

read more

Why Trail Running Improves Your Movement Control

If you're looking for adaptability from your feet up, trail running is for you.

In performance terms, running is a pursuit. It’s a distance, for time. In mindset terms, running is a chance to be free from any situation. In system input terms, running is an opportunity to create positive or negative change.

 

read more

Count Colors, Not Calories: 2 Recipes for a Colorful Plate

Nutrition advice has never been more simple. Eat a rainbow of foods everyday.

So many people are quick to point out the inadequacies of food pyramids. But only focusing on criticism is boring. Let’s ask a different question: what do we do about it? What is the one food change we can make that is easy, simple, and relevant to everyone?

 

I say eat a rainbow of whole foods every day.

 

read more

Why Trail Running Improves Your Movement Control

If you're looking for adaptability from your feet up, trail running is for you.

In performance terms, running is a pursuit. It’s a distance, for time. In mindset terms, running is a chance to be free from any situation. In system input terms, running is an opportunity to create positive or negative change.

 

read more

Let's Talk About Diet, Part 2: Macronutrients

Why are you bending over backwards to religiously avoid an "evil" macro?
In the previous installment of this series, I established my first point: you need to rein in control of your nutrition by using calories-in as a guide. If you are still not convinced that overall caloric has the greatest influence on weight gain or loss, then come back when you read all 147 published references backing my position

read more

Let's Talk About Diet, Part 2: Macronutrients

Why are you bending over backwards to religiously avoid an "evil" macro?
In the previous installment of this series, I established my first point: you need to rein in control of your nutrition by using calories-in as a guide. If you are still not convinced that overall caloric has the greatest influence on weight gain or loss, then come back when you read all 147 published references backing my position

read more

Thursday, January 28, 2016

4 Steps to Heal Up, Add Strength, and Feel Great in Your Post-Pregnancy Body

 

Let’s get one thing straight: This isn’t going to be your typical “get your pre-baby body back” story. I’m not going to tell you to eat 1,200 calories a day, train five days a week, or perform hours of cardio every day in order to feel fit, comfortable, and strong postpartum. What’s more, I’m not going to tell you that you need to change your body after pregnancy. I’m not going to tell you that you need to fit into your pre-pregnancy clothes in 12 weeks or less, or that you need to lose all the baby weight — ever. None of that is true, necessary, or even healthy

 

In fact, I really don’t like the term “pre-baby body.” It usually carries a negative connotation, conveying that there’s something inherently wrong with a body that has given birth. So I’m proposing that we reclaim this idea in the most realistic, body-positive way possible.

 

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My personal postpartum journey

 

My own postpartum plan has centered on the four steps described below.

 

I’ve given my body time to heal, kept core and pelvic floor function at the forefront of my exercise goals, have slowly but surely worked to regain my strength, and have been resting hard. And no, not all of my pre-pregnancy jeans fit or are comfortable, but I’m not the least bit upset about that.

 

At three months postpartum, my body is doing what it’s going to do, and I’m doing what I need to do to help it heal. I’m not trying to force it to do anything differently. So, there’s a little more body fat and clothes are tighter than they were before pregnancy. You know what? That’s normal. There’s no need to feel inadequate or stressed, or feel a sense of urgency to do more exercise or eat less food. I may not lose any more fat and my body composition may not change much more until I’m done breastfeeding — and that could (and hopefully will) be a long way down the road.

 

I’m simply controlling what I can control: eating nutritious and delicious food, strength training a couple of times each week, walking daily, and sleeping as much as I can. That’s what makes me feel at home in my body.

 

My body is doing what it needs to do right now—and yours is, too.

 

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All that said, I get it. I really do. I understand that you want your favorite pair of jeans to feel comfy again, the way they used to. You want to feel strong and see more muscle definition. You know that losing some body fat will help take pressure off your pelvic floor and reduce your risk of pelvic organ prolapse.

 

And while you may not be as concerned with being exactly the same size or weight that you were before pregnancy, you do want to take care of your health and regain your fitness. These are very doable post-pregnancy goals that you can achieve without sacrificing your health, your body’s function, or your sanity, and without setting back your healing and recovery.

 

In fact, they are the most important goals—especially in these months and years when you have small babies and toddlers. They require so much of your body! Mama doesn’t have time to deal with a chronically sore back!

 

Note: For a little extra dose of post-baby body love, read these mamas’ stories.

 

Is there a way to meld realistic fat loss goals with healing your body postpartum? The answer is really quite simple: yes. These four steps will help you reach your healthiest post-baby goals:

 

1. Give your body adequate time to heal well after birth.

 

Let your body rest. Let your mind rest. Give yourself time to allow the necessary healing take place after pregnancy and birth. That’s a must.

 

Pregnancy is taxing on the body. Labor and birth is a huge event. In the weeks, or even months, after pregnancy, you may be recovering from surgery. However, although rest is best, this doesn’t mean you shouldn’t move, stretch, or strengthen during this time. But you really do have to be cognizant of how much time you spend on your feet.

 

2. Follow a strength training program that focuses on your core and pelvic floor before moving onto more challenging workouts.

 

You can’t simply jump back into the high-intensity intervals, heavy weights, or full-hour workouts and expect your body to respond without issues. Going too hard too quickly will increase your risk of experiencing a setbacks over and over again in your exercise routine. It could lead to back or pelvic pain or pelvic floor concerns such as urinary or bowel incontinence, uncontrollable gas, tightness in the pelvic floor, weakness in the pelvic floor, or pelvic organ prolapse—just to list a few examples.

 

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The fastest path to regaining your strength, fitness, and function is to go through the necessary core and pelvic floor strengthening, and only then progress into a smart strength training program.

 

3. Eat nourishing foods and adequate calories.

 

Feed your body what it needs: whole, nourishing foods that are provide adequate amounts of protein, fats, carbohydrates, vitamins, and minerals.

 

Again, the postpartum healing process involves so many factors. Your hormones are adjusting. Your metabolism has changed. Your body has just expelled blood, fluids, a placenta, and, of course, your beautiful baby.

 

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Add to all of that, the physical demands of caring for an infant: breastfeeding, broken sleep, and busy, stressful days and nights. You will be hungry, and your body needs good fuel for physical and mental energy your days (and nights!) require.

 

This is not a good time to restrict calories. It will just cause additional stress to your body and won’t help you lose fat. This is a good time to listen to your body, eat when you’re hungry, stop when you’re mostly full. You’ll probably notice your hunger ramp up if you’re breastfeeding. This is normal and your body needs those calories to produce adequate breastmilk for your little one.

 

You may also notice that you need to eat more often, and that’s fine. Let hunger be your guide, and choose well-balanced meals and snacks that will give you energy and keep your blood sugar balanced. A good rule of thumb is to include protein, a vegetable or a fruit, a grain or starchy carbohydrate, and a healthy fat with every meal.

 

4. Prioritize sleep and restorative activities.

 

This is a major piece of the puzzle, mamas. Caring for a baby or young kids requires a lot of energy. Even if you don’t feel stressed, living on little or broken sleep will increase the stress on your body by wreaking havoc on your hormones.

 

Your body doesn’t need you to keep piling on more and more stressors, like calorie restriction and excessive and intense workouts. It’s fantastic to move your body, and move it often! However, even if fat loss is a goal, when your body’s under chronic stress—and especially when that stress is magnified by lack of sleep—there’s much more value in restful and restorative activities such as leisurely walking, yoga, or even massage.

 

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Let’s seek to get back to a body that feels strong, that feels supported in the core and pelvic floor, that can lift heavy things without injury, that can sprint up the stairs to a crying baby, and that can hold and carry a toddler with strong biceps and strong back muscles.

 

Next Steps?

 

If you want more information on the exercises that are safe to perform after pregnancy as well as the ones to avoid, download our FREE report here.

 

It’s great for brand-new mamas, but many of the exercises are also appropriate for women who are much farther along in their postpartum recovery but who haven’t yet done specific exercises to heal their core and pelvic floor.

 

So if you or anyone you know has had a baby, and hasn’t done a specific core and pelvic floor healing protocol, make sure you grab your FREE report here.

 

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Had a Crappy Workout? Here’s What You Can Do About It

 

Some days, your workout just winds up being really, really crappy.

 

It doesn’t matter how prepared you think you are or how much you were actually looking forward to your workout. Every lift feels like you’re trying to move a whole planet. Every sprint feels like you’re running through the thickest mud. Every movement feels as challenging as going through the Fire Swamp from The Princess Bride.

 

Everything you do, something just. Goes. Wrong.

 

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If you’re lucky, it doesn’t happen very often, but man! When it does, isn’t it just the pits?

 

You’ve made the time for your workout, motivated yourself to get to the gym, and actually put on underwear. Then you get to the gym, all pumped and ready to go, and… you fall flat on your face.

 

Not too long ago, I had one of these workouts myself.

 

The workout called for pull-ups—one of my absolute favorite movements. I’ve been practicing them for several years and am typically capable of doing several strict, unassisted pull-ups in a row So when I saw these bad boys on the schedule I was actually pretty stoked, and assumed I would absolutely destroy this workout! I walked into the gym feeling confident and enthusiastic, ready to get my happy ass over the bar again and again.

 

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What actually took place was something else entirely. Instead of doing sets of eight to 10 strict and unbroken pull-ups, I could barely string together three or four before I completely burned out! At one point, I resorted to both “kipping” (an easier pull-up variation) and using a band for assistance.

 

I managed to make it through the workout, but I felt somewhat defeated and wholly incredulous. “What the hell just happened to me? I am the pull-up queen! I love pull-ups. I crush pull-ups. This was supposed to be a killer workout. It shouldn’t have gone down like this.”

 

Or should it have?

 

If I’ve learned anything from my years as a coach and athlete, it’s this: progress is not linear. Some days you’re on fire, and other days you totally drag. Some days you feel as though you could lift all of the weights in the world, and other days you can barely move your own body with ease.

 

One of the most fundamental things about the pursuit of strength is that it simply doesn’t exist in a black-and-white state, but rather on a constantly shifting spectrum. Strength is always with you in some capacity. Strength oscillates and undulates, naturally and frequently, as does the rest of the Earth.

 

But just because it sometimes wanes, that doesn’t mean it ever leaves you. It doesn’t mean that a crappy workout suddenly means you’re no longer strong, or that your pursuit of strength is in vain.

 

But can I tell you what is actually happening?

 

REAL LIFE.

 

Real life is happening, complete with hormonal fluctuations, dietary influences, sleep and rest factors, and the ever-flowing, ever-changing, ever-evolving river of emotional stress.

 

Your body is going to respond to these changes, sometimes favorably, and other times not so favorably. Some days you will crush your workouts and some days you will feel like your workout crushes you.

 

Case in point: The day after my sucky pull-up workout, I lifted and carried a 180-pound sandbag for the first time ever! I participated in a Strongman session and crushed every single feat. I felt incredibly powerful and strong—a 180-degree difference from just one day prior.

 

CrappyWorkouts-Neghar-SandBag180-640x440

 

Who knows what changed from one day to the next. Maybe I slept better that night, or maybe it was all the carbs I ingested the night prior. Maybe I perform better at 9 am than I do at 12 pm, and maybe my hormones were just a wee bit less wonky. Maybe my emotional and mental states were more balanced during that second, more successful training session.

 

Hell if I know. But you know what? I don’t actually care.

 

What I do care about is doing my best, and I can honestly say that I did—on both occasions. Sometimes my best is beastly and other days it’s a shade lame; both of those outcomes are completely OK with me. The truth is that even if you’re consistent, hardworking, and well-prepared, things don’t not always go the way you expect them too.

 

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The outcome, believe it or not, isn’t the most effective place to which you can direct your energy — the effort is.

 

If you direct your energy toward churning out your honest-to-goodness best effort, and you wind up on top, that’s fabulous. If your outcome is a flop, that’s great too. If you do your best, no matter what, you’ll either feel like a champ or encounter a valuable learning experience—both of those outcomes are absolutely stellar.

 

In The Four Agreements (a book I believe everyone needs to read), author Don Miguel Ruiz writes:

“…Your best is never going to be the same from one moment to the next. Everything is alive and changing all the time, so your best will sometimes be high quality, and other times it will not be as good…

…Regardless of the quality, keep doing your best—no more and no less than your best. If you try too hard to do more than your best, you will spend more energy than is needed and in the end your best will not be enough. When you overdo, you deplete your body and go against yourself, and it will take you longer to accomplish your goal. But if you do less than your best, you subject yourself to frustrations, self-judgment, guilt, and regrets.”

 

Always do your best, while recognizing that “best” is a completely relative term.

 

Show up. Do the work. Root yourself in integrity, authenticity, and your highest commitments for living. Be grateful for your body’s many abilities and stay (stay, stay, stay!) enthusiastically committed to movement.

 

Do the best you can to direct your energy towards your highest commitments, and let the rest go. It’s always more peaceful when we try not to attach our worth to outcomes—because doing our best eliminates this incessant need for expectations.

 

Some days I might end my workouts feeling exhausted and underwhelmed, and other days I’ll feel like the Queen of All Things Iron. I don’t know what to expect on this wild adventure of sweat and strength, but I do know one thing: I am fully committed to giving it my absolute best.

 

It can feel a little strange to let go of an outcome and focus on the effort or the process—especially when you expect things to go a certain “logical” way, or you really, really want a particular outcome. How do you even begin making that mindset shift?

 

It starts with intention. There are three ways to shift your focus from outcomes to simply doing your best today — and every day.

 

1. Set an intention each morning that is free of expectations.

 

Setting intentions, as opposed to goals, helps eliminate the “failure” aspect that often comes from a strictly goal-oriented mindset. Often when we set goals, we are so focused on the outcome that we lament anything other than the outcome we envisioned.

Setting intentions keeps us open and adaptable; intentions serve as a reminder to live in alignment with our values and own our worthiness. Write down your intention and, throughout the day, as your emotions swell, refer back to that sheet of paper to help ground and center you. For example, “My intention today is to do my absolute best, and to give myself grace and compassion, no matter the outcome.”

 

2. Lean on a friend who has earned the right to see you at your most vulnerable.

 

When you feel like you’re doing your best, and it still seems like it’s not good enough, reach out to a trusted friend who gets why you’re feeling down, and with whom you can talk about your struggles. This is not the friend who tangles your emotions into her, or who tells you to just suck it up. This is the friend whose spirit invigorates you, whose energy empowers you, and whose advice is thoughtful, compassionate, and objective.

 

You deserve someone to listen to you with an empathetic ear, and often, talking out those feelings can help you shift the focus toward intention rather than outcome.

 

3. Practice gratitude.

 

The thing about gratitude that is so powerful, is that it helps shift your perspective from the negative to the positive. Our brains are hardwired to seek out the negative (hello, survival and evolution!), but by practicing gratitude, we can actually train our brains to seek out the positive instead.

 

Whether you practice gratitude by keeping a journal or making a daily Instagram post to highlight a grateful thought—or any method that feels authentic to you—a grateful heart and a positive mind will help you process “crappy workouts” and not-so-great days with a bit more perspective, and a lot more productivity.

 

 

Roasted Cauliflower Salad

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Ingredients

  • 1 cup Black or Green Lentils (gluten-free if necessary), uncooked
  • 1 head of Cauliflower, cut into 1-2 inch florets
  • 2 tablespoons Olive Oil
  • ¼ teaspoon ground Cumin
  • ¼ teaspoon ground Cinnamon
  • ¼ teaspoon Garlic Powder
  • Pinch of Cayenne
  • Sea Salt & Ground Pepper, to taste
  • 2 tablespoons Tahini
  • 4 tablespoons Lemon Juice
  • 1 teaspoon Maple Syrup
  • 10 Medjool Dates, pitted and chopped
  • ½ small Red Onion, chopped
  • 4 cups loosely packed Spinach

Directions

  1. Pre-heat oven to 425°. In a saucepan, combine the lentils with 2 cups of water and bring to a boil. Simmer over moderate heat until tender, about 20 minutes. Drain well and let cool.
  2. Place cauliflower, oil and spices (cumin, cinnamon, garlic powder, cayenne, salt and pepper) into a large bowl and toss. Spread mixture on a large baking sheet or stone and roast for 20 minutes or until the cauliflower has browned and become tender. Be sure to toss the cauliflower at least once while roasting.
  3. In a bowl, whisk the tahini with the lemon juice, maple syrup, and 2 tablespoons of water until smooth. Add the lentils and season with salt and pepper; toss to coat. Add roasted cauliflower into the bowl. Then add your dates, red onion and spinach. Toss the salad a bit, plate and serve.

Source: Roasted Cauliflower Salad – MyFitnessPal

Image Credit: Roasted Cauliflower Salad

The post Roasted Cauliflower Salad appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2016/01/roasted-cauliflower-salad.html

Ginger-Garlic Spiced Pork Chops

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Ingredients

  • 4 (4-ounce or 115 grams each) boneless center-cut loin pork chops (about 1/2 inch thick)
  • 2 tablespoons brown sugar
  • 2 teaspoons paprika
  • 2 teaspoons ground coriander
  • 3/4 teaspoon salt
  • 1/2 teaspoon crushed red pepper
  • 1 tablespoon bottled minced ginger
  • 2 teaspoons bottled minced garlic
  • Green onion for garnish (optional)

Directions

  1. Lightly score a diamond pattern on both sides of pork. Combine sugar and next 6 ingredients (sugar through garlic); rub evenly over pork.
  2. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add pork; cook 4 minutes on each side or until done. Garnish with sliced green onions, if desired.

Source: Ginger-Garlic Spiced Pork Chops – MyFitnessPal

Image Credit: Ginger-Garlic Spiced Pork Chops

The post Ginger-Garlic Spiced Pork Chops appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2016/01/ginger-garlic-spiced-pork-chops.html

New Study Finds Caffeine Doesn’t Cause Heartbeat Irregularities

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Caffeinated products such as coffee, tea, and chocolate are among life’s greatest pleasures. When life starts to get a bit too much, we know we can always rely on them. What’s better is that, despite claims to the contrary, a new research finds that caffeine doesn’t cause heartbeat irregularities – so we can feast to our heart’s desire!

Coffee vindicated: Caffeine doesn’t cause heartbeat irregularities, study finds

It may speed you up in the morning, but drinking coffee, tea or chocolate does not appear to cause heart palpitations, heart fluttering and other out-of-sync heartbeat patterns, researchers say.

Their report challenges a widely held belief that caffeinated drinks may cause irregular heart rhythms that can lead to heart failure or dangerous heart rhythm disorders. And it’s another reason to enjoy that morning cup without guilt. Read More…

Good news, then, for all of us who need a little caffeine to be at our best. But just because caffeine doesn’t cause heartbeat irregularities does not mean your heart is all set. There are some ways we can ensure our cardiovascular health, such as:

  • Visiting your doctor regularly. Annual checkups are important to staying on top of your health, especially if you are above 35. Have your cholesterol, glucose, and blood pressure levels checked, consult your doctor for the ideal diet, and follow recommendations.
  • Eating the right food. Speaking of diets, there are certain foods that help keep your heart healthy. Fruits and vegetables make the top of this list, as well as fish. If you need more help, look for grocery labels that determine which foods are rated good for our hearts. While you’re at it, don’t forget to keep yourself hydrated. Carry a water bottle around with you, and frequently drink from and refill it.
  • Exercising. Finally, exercise. The benefits of consistent physical activity for our hearts have long been established, and it will be a shame to miss out. You can opt to go to the gym, or you can do it from the comfort of your own home. Find an exercise program that you like, and consult a professional for the exact specifics such as the duration of the routine, its frequency, and other important information.
  • De-stress. Keeping ourselves happy keeps our body functioning the way that it should.

The post New Study Finds Caffeine Doesn’t Cause Heartbeat Irregularities appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2016/01/new-study-finds-caffeine-doesnt-cause.html

Olive Oil Sold as HIV and Cancer Cure by Self-proclaimed “Archbishop”

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HIV and cancer are among the most deadly conditions that exist in the world today, and what is unfortunate is that no absolute cure has been found for either of them yet. That is not to say, however, that treatment suggestions do not exist. There are many, and among the more recent is olive oil sold as HIV and cancer cure.

Olive Oil Sold As HIV And Cancer Cure By “Archbishop”

At present, despite decades of research, there is no cure for HIV. So anyone who claims to be able to do so is lying. And that includes a case that has recently come to light in the U.K., where a man has been selling olive oil as a miracle cure for HIV. And cancer, of course. Read More…

While olive oil sold as HIV and cancer cure is not exactly the treatment that it purports to be, there are still plenty of ways to manage the conditions. Both exact quite high tolls, but with the right care, they do not have to take more than what they ought to.

If you or your loved one is living with either or both conditions, considering these tips may be of help towards reducing the negative impacts of the diseases.

  • Getting the right help. There are various treatment methods available for the two conditions – and they do not usually include olive oil sold as HIV and cancer cure. It is critical to stick to the treatment recommended by the doctor, as well as follow medical instructions down to the letter. The duration of the treatment should also be strictly observed, and routine checkups should be done for continual assessment.
  • Getting support. As important as physically taking care of the patient is looking out for his or her mental and emotional health. They are serious conditions that pose a lot of significant risks, yes, but reducing the fear that surround HIV and cancer is sometimes half of the battle. For this, a strong support system should be available to the patient to help him or her feel safe. Encourage the patient to open up whenever he or she needs to, too, to help ease his or her worries. And be understanding and loving.

Image Credit: Olive Oil Sold As HIV And Cancer Cure By “Archbishop” – IFL Science

The post Olive Oil Sold as HIV and Cancer Cure by Self-proclaimed “Archbishop” appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2016/01/olive-oil-sold-as-hiv-and-cancer-cure.html

Running Outside vs a Treadmill: Which Works Best For You?

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A 2013 study found that 75 percent of 1, 200 Americans prefer running as their primary form of exercise – either around streets and parks or inside the gym. If you want to be a part of the statistics, you’re in for a treat as running offers a lot of benefits to those who consistently do it. But which type works best: running outside vs a treadmill?

Is it better to run outside or on a treadmill?

Runners have always had a view on whether treadmill running is easier than doing it outdoors. Michael Mosley weighs up his options.

For those of us who rather optimistically made a New Year’s resolution to do a bit more exercise, running is the obvious and popular option. But is it better to do your running outdoors, in the wind and rain, or to go down to your local gym and work up a sweat on the treadmill, while surreptitiously admiring your reflection in a giant mirror? Read More…

No matter which way you personally swing when it comes to running outside vs a treadmill, there are things all runners should remember to make the most out of the exercise. These include:

  • Listening to what your body is telling you. Developing the right running style is integral to reaping the full benefits of the exercise. Before you start, do a head-to-toe inventory to assess your physical status, and be particularly careful with how different body parts are positioned. For instance, your neck and shoulders should be relaxed; your hips should also be aligned with your shoulders. Relax your hands, as well, and your arms should be bent in such a way as to form a natural arc from the hip to the center line.
  • Warming up properly. This should come as no surprise, but it’s surprising how many runners fail to do this before a run. Warming up preps your body for the exercise, and it does not matter which side you take where running outside vs a treadmill is concerned. If you like to run after a day in the office, especially, loosening up is important.
  • Developing your cadence. Finally, create a routine that you are comfortable with. One particular component of this is your cadence. 180 strides for both feet is considered ideal, but this can vary according to the length of your legs. If you can only do around 160, try taking quicker and shorter strides.

Image Credit: Is it better to run outside or on a treadmill – BBC News 

The post Running Outside vs a Treadmill: Which Works Best For You? appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2016/01/running-outside-vs-treadmill-which.html

Low Intensity Interval Training in 45 Minutes? Game!

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Going to the gym is something we all have to do every day. Some days, however, we all wish we don’t have to. If you feel like not spending more than an hour at the gym, this low-impact interval training by  Grokken trainer Jaime Mcfadden may make you a believer. Best thing about it: it only lasts for 10 minutes!

High intensity interval training has long been touted to be extremely beneficial to shedding off serious pounds, more so than other types of training. And this featured low impact interval training will live up to the hype. Each move lasts for 45 seconds, with 15 seconds of rest at each interval where you can still work your core. And you do not need an expansive space: as long as you have a little space that allows you to move freely, you’re good to go.

Try these low Intensity Interval exercises below!

  • Reverse lunge with knee tuck. Keep your feet hip-width apart and step the right foot backwards to form a reverse lunge. Shift all of your weight then to your left foot and get your glutes working, then brace your core. Next, bring your right foot forward while also jumping off your left foot so you can bring your right knee to your chest. Land on your left foot, and start the lunge on the other side.
  • Push-up with reach. Settle yourself in the push-up position and as you lower your chest close to the ground, slide one of your hands out in front of your body and keep the arm extended. Push both hands to the ground and squeeze your abs and go back to the start position. Repeat on the other side.
  • Plie squat. Stand with feet slightly more than shoulder width apart. Hold a dumbbell between your legs with both hands while keeping your head up and your back straight. Lower yourself into a sitting position and hold it for 10 to 20 seconds. Then push both feet to the ground and get back up to the starting position.
  • Dips. Raise yourself on two dip bars with your arms. Lower your body until your shoulders are below your elbows. Then push yourself back up.
  • Standing crunch. The last exercise of this low intensity interval training, start by standing with feet hip width apart with your knees slightly bent. Lift your right leg and bend the knee at a 90-degree angle. Put your hands on either side of your head, but do not lock your fingers or pull your head. Crunch your right knee to your right elbow, while keeping your chest lifted and your spine neutral. Switch legs and repeat.

The post Low Intensity Interval Training in 45 Minutes? Game! appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2016/01/low-intensity-interval-training-in-45.html

3 Tips to Shed Body Fat for Good

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If you want to shed body fat for good, you have a lot of benefits to look forward to – and they are not limited to your physical appearance. Reaching your ideal weight prepares you for enhanced sports performance, increased strength, more stamina for cardio performance, and fewer risks for joint pains and other injuries, among others.

Fat loss training, however, does not give way to the same set of results for everyone who does it. And the main difference lies in our approaches to diet. Below are some tips designed to help you achieve all that you should from your training and keep off the extra pounds forever.

  1. Make healthy lifestyle changes. Permanently losing fat is not only dictated by how much time you spend in the gym; it is also measured by the kind of lifestyle commitments you are making. Of course, you need to find an exercise program that challenges and entertains you enough that you will not have any issues continuing it. Equally as important is being realistic about your diet. You can’t expect to maintain your weight if you keep indulging in every day cheat days. Plan your meals around vegetables and fruits, with minimal starchy foods.
  2. Keep your water bottle handy. Water is integral to fat loss because it is the basis for every chemical reaction that occurs in the body, including fat loss. Water also helps your appetite in check by keeping you full longer. If you have a 20-ounce water bottle, keep it within reach and make sure you empty it to the last drop around five times every day.
  3. Less calories in, more calories burned. How much calories you need to take is determined by the sum of your resting metabolic rate and the number of calories you burn during exercise. To get your RMR, multiply your body weight in pounds by 13. Calories burned during exercise, on the other hand, range from 200 to 350 per half hour of lifting or moderate-intensity aerobic exercise. To shed body fat for good, eat less calories than what you can burn.

The post 3 Tips to Shed Body Fat for Good appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2016/01/3-tips-to-shed-body-fat-for-good.html

Keep off the Extra Pounds with 3 Essential Foods for Fat Loss

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Anyone who wants to be fit knows that whatever we put inside our mouth plays a huge role in the results. This is why so much effort is being put into finding out what we should have in our cupboards and fridge, and subsequently planning them into our meals. If you want to make sure that you have in your kitchen what you need, too, check out these essential foods for fat loss and better health.

True, the American Council on Exercise says that no food is an absolute fat shedder – but some of them can better help you fit into that old pair of jeans faster. These include:

3 Essential Foods for Fat Loss

Spinach

Popeye’s favourite vegetable is so rich in nutrients but so low in calories, which makes it ideal for replacing high-calorie foods (such as half of the egg or cheese in your morning omelette). One cup of fresh spinach is said to only have 7 calories. Just make sure you buy it from an organic market.

Hummus

Yes, there’s a reason this dip is so popular. A study in the Journal of Nutrition and Food Sciences found that those who regularly eat hummus tend to have smaller waistlines and healthier diets. This is because this Middle Eastern specialty is packed with fibre and protein that will keep your belly feeling full longer, as well as slow-digesting carbs. Just don’t load up on it too much: two tablespoons are more than enough. When buying, also opt for the pre-made type with virgin olive oil.

Cucumber

Among the most essential foods for fat loss and improved health, cucumbers contain low calories – which makes it a perfect snack! One cup of it, for instance, only has 16 calories; an entire cucumber only has 45. Plus they have a lot of nutrients such as vitamin K, vitamin C, as well as antioxidants.

The post Keep off the Extra Pounds with 3 Essential Foods for Fat Loss appeared first on NUTRITIONCLUB.





from The Nutrition Club http://thenutritionclub.blogspot.com/2016/01/keep-off-extra-pounds-with-3-essential.html

The Charged Connection: Exercise and Leadership

Have you ever wondered what successful leaders in the work world have in common?

Have you ever wondered what successful leaders in the work world have in common? What helps them inspire the people they lead and guide their teams toward successful and meaningful professional outcomes?

 

read more

3 Mobility Drills for Solid Overhead Lifts

These exercises will build the foundation for lifting heavy weight overhead.

If you are working on overhead pressing or jerks, you need flexibility of the thoracic spine and shoulders. Attempting these lifts without full range of movement is asking for injury.

 

read more

Rises and Falls: Weightlifting in the Post-Soviet Era

Excellence in weightlifting is not permanent. Neither is mediocrity.
The 2015 International Weightlifting Federation World Championships are now history. Those who were there saw some fantastic performances that seem otherworldly to us garage gym rats struggling to make our first 300lb clean and jerk. We may even wonder if our efforts count for anything next to such elite athletes. Now that everyone is back in their home gyms, it is time for some deeper analysis. 
 

read more

The Charged Connection: Exercise and Leadership

Have you ever wondered what successful leaders in the work world have in common?

Have you ever wondered what successful leaders in the work world have in common? What helps them inspire the people they lead and guide their teams toward successful and meaningful professional outcomes?

 

read more

3 Mobility Drills for Solid Overhead Lifts

These exercises will build the foundation for lifting heavy weight overhead.

If you are working on overhead pressing or jerks, you need flexibility of the thoracic spine and shoulders. Attempting these lifts without full range of movement is asking for injury.

 

read more

The Charged Connection: Exercise and Leadership

Have you ever wondered what successful leaders in the work world have in common?

Have you ever wondered what successful leaders in the work world have in common? What helps them inspire the people they lead and guide their teams toward successful and meaningful professional outcomes?

 

read more

3 Mobility Drills for Solid Overhead Lifts

These exercises will build the foundation for lifting heavy weight overhead.

If you are working on overhead pressing or jerks, you need flexibility of the thoracic spine and shoulders. Attempting these lifts without full range of movement is asking for injury.

 

read more

Rises and Falls: Weightlifting in the Post-Soviet Era

Excellence in weightlifting is not permanent. Neither is mediocrity.
The 2015 International Weightlifting Federation World Championships are now history. Those who were there saw some fantastic performances that seem otherworldly to us garage gym rats struggling to make our first 300lb clean and jerk. We may even wonder if our efforts count for anything next to such elite athletes. Now that everyone is back in their home gyms, it is time for some deeper analysis. 
 

read more

Rises and Falls: Weightlifting in the Post-Soviet Era

Excellence in weightlifting is not permanent. Neither is mediocrity.
The 2015 International Weightlifting Federation World Championships are now history. Those who were there saw some fantastic performances that seem otherworldly to us garage gym rats struggling to make our first 300lb clean and jerk. We may even wonder if our efforts count for anything next to such elite athletes. Now that everyone is back in their home gyms, it is time for some deeper analysis. 
 

read more

Wednesday, January 27, 2016

3 Microstrategies for Intelligent Progression

Small, thoughtful changes to your methods can add up to big progress down the road.
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.
 
This week I thought I’d share a few strength training workout strategies I’ve never mentioned in print before. These ideas can be applied to almost anyone’s goals and almost any type of workout. Try them, enjoy them, and share them.

read more

Your Body Is Your Business: Be the Boss

You are the CEO of your most precious commodity. Call the right shots for lifelong profits.

Improving business and management skills appeals to almost everyone. Go to any airport and you will see scores of books about this. If you’re not already the boss, chances are you’re either dreaming of being so, or running your own business.

 

read more

3 Microstrategies for Intelligent Progression

Small, thoughtful changes to your methods can add up to big progress down the road.
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.
 
This week I thought I’d share a few strength training workout strategies I’ve never mentioned in print before. These ideas can be applied to almost anyone’s goals and almost any type of workout. Try them, enjoy them, and share them.

read more