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  • 10 WORKOUTS IN 10 MINUTES OR LESS

    10 Workouts in 10 Minutes or Less Don't get caught up in thinking that you need to spend 2 hours in the gym everyday in order to maintain your fitness. Unless you are training towards some high level performance goal, some days you just need to move your body, get some intensity and keep the routine intact. Here's a mix of 10 workouts that can be accomplished in 10 minutes or less. Some require equipment, some don't. Short workouts require that you put in some intensity, so don't slack. No excuses!
    #1 - Inverted Ladder of Push-Ups & One-Arm Snatch
    The inverted ladder rep scheme is one of my favorites. You can apply it to just about any pair of exercises. In this case, it's a ....

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  • SHOULDER WARM-UP ROUTINE FOR HEALTHY OVERHEAD STRENGTH [WITH VIDEO]

    Shoulder Warm-Up Routine for Healthy Overhead Strength [with video] The shoulder joint is complex and often overworked. That is why it is crucial to thoroughly warm-up and regularly put your shoulders through their full ranges of motion. Whether you are exercising, training as a weightlifter or spending a lot of time at a desk, you can use this warm-up series to help maintain or restore the health and mobility of your shoulders. Here's a look at the full routine... CARs (Controlled Articular Rotations) Since the shoulders are so complex, we want to focus on the shoulder blades (scapulae) as well as the ball and socket joint (glenohumeral joint). Shoulder blades: ....

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  • Personal Training in lolol - Elevate - 5 FALL PROTEIN SHAKE RECIPES

    5 FALL PROTEIN SHAKE RECIPES

    5 Fall Protein Shake Recipes 5 Fall-flavored shakes to help you get more protein Pumpkin,pumpkin everywhere. 'Tis the season for all-things pumpkin spice so I thought I'd share a few delicious, fall-inspired shake recipes. I find people frequently struggle with consuming enough protein so what better way to increase your protein intake all while enjoying some sweet, pie-like shakes!The calories and macronutrients are based on the ingredients I used so your shake nutrition info may vary slightly.Being that all of these shakes look pretty similar once they're blended, I'll spare you the same boring photo ;)
    Classic Pumpkin Pie Smoothie:

    1 scoop vanilla whey protein
    1/4 cup ....

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  • THE 5 DEADLY SINS OF CRAPPY PUSH-UPS

    The 5 Deadly Sins of Crappy Push-Ups A technically sound push-up is a thing of beauty. Unfortunately, push-ups are rarely performed with the integrity they deserve. I compare it to the same level of skill and strength needed to do a perfect strict pull-up. Just because we move to the ground instead of the pull-up bar doesn’t make it ok to flub your way through push-ups. If you truly want to get better at this fundamental body-weight exercise and finally increase that upper body strength, avoid committing these 5 sins!
    #1 - Knee Push-Ups
    The knee push-up is common practice as a quick substitution when the standard movement isn’t developed yet. This is a mistake. The ....

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  • 5 THOUGHTS ON TRAINING WITH A DISC INJURY

    5 Thoughts on Training with a Disc Injury Low back pain is extremely common. Statistics show a high prevalence of lumbar disc herniation, especially in people of ages between 30 and 50 years old. Many of these instances are asymptomatic, meaning they are causing no pain and probably go unnoticed. However, there are also a lot of people out there dealing with chronic back pain due to disc herniation. Common symptoms include:
    Back pain, often on just one side of the spine
    Pain down the leg/foot (sciatica)
    Numbness or tingling down the leg/foot
    Back spasms and tightness In my experience, people don’t realize they have a disc issue until they try to start a fitness ....

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  • HOW MUCH FAT DO I NEED

    Like most health and nutrition advice, information about dietary fats is all over the place. And over the years, the suggestions and opinions on dietary fats have changed drastically. Ever heard of someone comparing the health risks related to smoking cigarettes to that of eating egg yolks?! Ridiculous. So we'll cover the basics as to what "healthy fats" are, where to find them and how much you should eat. The truth is, fats are vital to your health and hormones in a lot of ways. There are good fats and then there are bad fats that we want to stay away from. And let's get this straight from the beginning: healthy dietary fat (fats in our food) doesn't make you fat - eating ....

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  • THE 5 BEST HIP WARM-UPS

    The 5 Best Hip Warm-Ups Considering the amount of time most of us spend sitting, properly preparing your hips for workouts is essential to maintaining good mobility and performing at your best. I’ve assessed and observed many individuals who complain of chronic issues in the low back and/or knees;it almost always comes down to dysfunction in the hips. Here are my 5 favorite ways to get your hips moving nicely. Use these to warm up for a workout or to work on mobility during a rest day.
    #1 - C.A.R.s (Controlled Articular Rotations)
    CARs is simply a protocol for putting your joints through a full range of motion. When it comes to joint mobility, if you don’t use it you ....

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  • THE 5 KILLERS OF FITNESS PROGRESS

    The 5 Killers of Fitness Progress The gym setting is not natural in the least. Man has created the gym to replace the work we would otherwise be doing in our daily lives: hunting, foraging, running for our lives, building shit. Since modern humans DON’T use their bodies in these ways, we created a place to find physical stimulation. The problem is that most people don’t know what they are doing in the gym. We default to bro-science and things we’ve seen on bodybuilding forums with little understanding of WHY. This often leads to quick plateaus for results or throwing in the towel because, maybe, “working out just isn’t for me.” The way I see ....

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  • HOW MANY CARBS DO YOU NEED TO EAT?

    How Many Carbs Do You Need to Eat? I can't get very far into any conversation about nutrition without hearing someone's burning questions about the most controversial macronutrient: CARBOHYDRATES. "Carbs are bad and make you fat, right?" "Should I cut out carbs if I want to lose weight?" "What about bread...are those bad carbs?" "Does fruit really count as a carb?" "I think I'm going to do that keto diet, what do you think?" First off,let's establish some basic dieting principles. ANY attempt to change your body composition starts with CALORIE manipulation. Meaning, you can eat low carb, high carb, clean carbs, dirty carbs...yada, yada, yada. But if you're not eating ....

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  • HOW MUCH PROTEIN DO YOU NEED DAILY

    How much protein do you need daily *We are going to dive into the basics of macronutrients in a 3 part series. Part 1 will be about the macronutrient protein. By far the biggest deficiency I see in the Standard American Diet (SAD) is the macronutrient protein. You'll find protein "minimums" all over the internet... the standard you'll see most frequently is 0.8 grams of protein per kilogram of bodyweight. That minimum protein intake is a standard to ensure you don't get sick. It's just enough to support bodily functions. I don't know about you, but I prefer to know what is optimal;what will make me feel, look and perform my best. So you can disregard that 0.8g/kg of body ....

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