Category Archives for "Good Body"

10 Minute Full Body Dynamic Warm Up

10  -MINUTE FULL BODY
DYNAMIC WARM UP ROUTINE


Learning how to properly warm up and cool down is the best injury prevention. Every workout should start with a warm up and end with a cool down period. Warming up helps your body get ready to exercise; increasing your heart rate and getting your muscle and joints loosened up.

This DYNAMIC WARM UP will get you warmed up and ready to Go Good.  No time for a long work out?  No Problem, just complete the warm up routine 3-4 times for a great mini-workout.


Perform each exercise for 30 seconds with 10 seconds rest in between.
Repeat circuit 2 times with 30 seconds rest between circuits.

  • High Knees- Perform exercise for 30 seconds
  • Squat- Perform exercise for 30 seconds
  • Seal Jacks - Perform exercise for 30 seconds
  • Lateral Lunges - Perform exercise for 30 seconds on EACH LEG
  • Inchworms - Perform exercise for 30 seconds
  • Plank- Perform exercise for 30 seconds
  • Side Plank - Perform exercise for 30 seconds on EACH SIDE
  • Hip Raises / Bridges - Perform exercise for 30 seconds
  • Incline Push-ups - Perform exercise for 30 seconds

No time for a long work out?  No Problem, just complete the warm up routine
3-4 times for a great mini-workout.

WANT MORE WORKOUTS delivered straight to your email?  Join our newsletter to receive cool tips, free workouts and special offers. !

Hign Knees - Perform exercise for 30 seconds

1.     Begin jogging in place, lifting the knees as high as you can.

2.     Try to lift your knees up to hip level but keep the core tight to support your back.

3.     For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.

4.     Bring the knees towards your hands instead of reaching the hands to the knees!

Bodyweight Squats - Perform exercise for 30 seconds

1.     Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
2.     Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
3.     Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
4.     Keep your back straight at all times.
5.     Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
6.     Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.

SEAL JACKS- Perform exercise for 30 seconds

1.     Stand tall with your core braced, chest up, and arms at your sides. Begin the movement by jumping into the air.

2.     As you jump, move your legs out to the side. Also, bring your arms up in front of you and clap your hands together.

3.     Once your feet touch the ground, jump back into the starting position with your legs together and hands at your sides.

LATERAL LUNGES - Perform exercise  for 30 seconds on EACH LEG

1.     Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.

2.     Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.

3.     Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.

INCHWORMS - Perform exercise for 30 seconds

1.     Stand tall with your legs extended straight.

2.     Bend over from the hips and touch the floor with your palms flat on the floor.

3.     Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.

4.     Take small steps and walk your feet to your hands.

5.     Continue for the desired amount of repetitions and then straighten up to the starting position.

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PLANK - Hold for 30 seconds

1.     Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.

2.     Extend your legs straight out behind you, supporting them on your toes and balls of your feet.

3.     Keep your body in a straight line by tightening your abdominal and oblique muscles.

4.     Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

SIDE PLANK - Hold for 30 seconds on EACH SIDE

1.     Lie on your side on an exercise mat.
2.     Fully extend your legs with one resting on top of the other.
3.     Fully extend the top arm down the side of your body.
4.     Bend the arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees. This is the start position.
5.     Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.
6.     Contract your abdominal muscles and relax your shoulders.
7.     Continue breathing throughout the whole exercise.
8.     Hold this position for as long as you can.
9.     Relax and change sides.
10.  Repeat.

HIP RAISES / BRIDGE - Hold for 30 seconds

1.     Lie on an exercise mat with your knees bent so that your feet are flat on the floor.  Keep your back straight.  

2.     Place your hands out to your sides palms flat for stability.

3.     Raise your glutes off the floor by extending your hips upward while pushing down through you heels.

4.     Continue until your back, hips and thighs are in a straight line. Hold for a count of one.

5.     Return to the start position by lowering your hips back to the floor.

6.     Pause then repeat.

INCLINE PUSH-UPS - Perform exercise  for 30 seconds

1.     Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.

2.     Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.

3.     Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.

Workout Programmed By: Go Good Guru -  Images Provided By: WorkoutLabs.com

Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Listen to your body and modify the workout as needed based on your fitness level and goals.

10 Minute Full Body Dynamic Warm Up

10  -MINUTE FULL BODY
DYNAMIC WARM UP ROUTINE


Learning how to properly warm up and cool down is the best injury prevention. Every workout should start with a warm up and end with a cool down period. Warming up helps your body get ready to exercise; increasing your heart rate and getting your muscle and joints loosened up.

This DYNAMIC WARM UP will get you warmed up and ready to Go Good.  No time for a long work out?  No Problem, just complete the warm up routine 3-4 times for a great mini-workout.


Perform each exercise for 30 seconds with 10 seconds rest in between.
Repeat circuit 2 times with 30 seconds rest between circuits.

  • High Knees- Perform exercise for 30 seconds
  • Squat- Perform exercise for 30 seconds
  • Seal Jacks - Perform exercise for 30 seconds
  • Lateral Lunges - Perform exercise for 30 seconds on EACH LEG
  • Inchworms - Perform exercise for 30 seconds
  • Plank- Perform exercise for 30 seconds
  • Side Plank - Perform exercise for 30 seconds on EACH SIDE
  • Hip Raises / Bridges - Perform exercise for 30 seconds
  • Incline Push-ups - Perform exercise for 30 seconds

No time for a long work out?  No Problem, just complete the warm up routine
3-4 times for a great mini-workout.

WANT MORE WORKOUTS delivered straight to your email?  Join our newsletter to receive cool tips, free workouts and special offers. !

Hign Knees - Perform exercise for 30 seconds

1.     Begin jogging in place, lifting the knees as high as you can.

2.     Try to lift your knees up to hip level but keep the core tight to support your back.

3.     For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.

4.     Bring the knees towards your hands instead of reaching the hands to the knees!

Bodyweight Squats - Perform exercise for 30 seconds

1.     Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
2.     Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
3.     Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
4.     Keep your back straight at all times.
5.     Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
6.     Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.

SEAL JACKS- Perform exercise for 30 seconds

1.     Stand tall with your core braced, chest up, and arms at your sides. Begin the movement by jumping into the air.

2.     As you jump, move your legs out to the side. Also, bring your arms up in front of you and clap your hands together.

3.     Once your feet touch the ground, jump back into the starting position with your legs together and hands at your sides.

LATERAL LUNGES - Perform exercise  for 30 seconds on EACH LEG

1.     Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.

2.     Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.

3.     Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.

INCHWORMS - Perform exercise for 30 seconds

1.     Stand tall with your legs extended straight.

2.     Bend over from the hips and touch the floor with your palms flat on the floor.

3.     Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.

4.     Take small steps and walk your feet to your hands.

5.     Continue for the desired amount of repetitions and then straighten up to the starting position.

WANT MORE WORKOUTS delivered straight to your email?  Join our newsletter to receive cool tips, free workouts and special offers. !

PLANK - Hold for 30 seconds

1.     Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.

2.     Extend your legs straight out behind you, supporting them on your toes and balls of your feet.

3.     Keep your body in a straight line by tightening your abdominal and oblique muscles.

4.     Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

SIDE PLANK - Hold for 30 seconds on EACH SIDE

1.     Lie on your side on an exercise mat.
2.     Fully extend your legs with one resting on top of the other.
3.     Fully extend the top arm down the side of your body.
4.     Bend the arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees. This is the start position.
5.     Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.
6.     Contract your abdominal muscles and relax your shoulders.
7.     Continue breathing throughout the whole exercise.
8.     Hold this position for as long as you can.
9.     Relax and change sides.
10.  Repeat.

HIP RAISES / BRIDGE - Hold for 30 seconds

1.     Lie on an exercise mat with your knees bent so that your feet are flat on the floor.  Keep your back straight.  

2.     Place your hands out to your sides palms flat for stability.

3.     Raise your glutes off the floor by extending your hips upward while pushing down through you heels.

4.     Continue until your back, hips and thighs are in a straight line. Hold for a count of one.

5.     Return to the start position by lowering your hips back to the floor.

6.     Pause then repeat.

INCLINE PUSH-UPS - Perform exercise  for 30 seconds

1.     Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.

2.     Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.

3.     Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.

Workout Programmed By: Go Good Guru -  Images Provided By: WorkoutLabs.com

Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Listen to your body and modify the workout as needed based on your fitness level and goals.

Learning how to properly warm up and cool down is the best injury prevention. Every workout should start with a warm up and end with a cool down period. This 10 MINUTE FULL BODY DYNAMIC WARM UP will get you warmed up and ready to Go Good.

Is Vision More Sensitive During Exercise?

Psychologists design an experiment to investigate whether human vision is more sensitive during physical activity.

It’s universally accepted that the benefits of exercise go well beyond fitness, from reducing the risk of disease to improving sleep and enhancing mood. Physical activity gives cognitive function a boost as well as fortifying memory and safeguarding thinking skills.

But can it enhance your vision? It appears so.

Intrigued by recent findings that neuron firing rates in the regions of mouse and fly brains associated with visual processing increase during physical activity, UC Santa Barbara psychologists Barry Giesbrecht and Tom Bullock wanted to know if the same might be true for the human brain.

To find out, they designed an experiment using behavioral measures and neuroimaging techniques to explore the ways in which brief bouts of physical exercise impact human performance and underlying neural activity. The researchers found that low-intensity exercise boosted activation in the visual cortex, the part of the cerebral cortex that plays an important role in processing visual information. Their results appear in the Journal of Cognitive Neuroscience.

“We show that the increased activation — what we call arousal — changes how information is represented, and it’s much more selective,” said co-author Giesbrecht, a professor in UCSB’s Department of Psychological and Brain Sciences. “That’s important to understand because how that information then gets used could potentially be different.

“There’s an interesting cross-species link that shows these effects of arousal might have similar consequences for how visual information is processed,” he continued. “That implies the evolution of something that might provide a competitive advantage in some way.”

To investigate how exercise affects different aspects of cognitive function, the investigators enlisted 18 volunteers. Each of them wore a wireless heart rate monitor and an EEG (electroencephalogram) cap containing 64 scalp electrodes. While on a stationary bicycle, participants performed a simple orientation discrimination task using high-contrast stimuli composed of alternating black and white bars presented at one of nine spatial orientations. The tasks were performed while at rest and during bouts of both low- and high-intensity exercise.

The scientists then fed the recorded brain data into a computational model that allowed them to estimate the responses of the neurons in the visual cortex activated by the visual stimuli. They analyzed the responses while participants were at rest and then during low- and high-intensity exercise.

This approach allowed them to reconstruct what large populations of neurons in the visual cortex were doing in relation to each of the different stimulus orientations. The researchers were able to generate a “tuning curve,” which estimates how well the neurons are representing the different stimulus orientations.

Image shows a man on an exercise bike.
Participants rode stationary bikes while wearing a wireless heart rate monitor and an EEG cap. NeuroscienceNews.com image is credited to UCSB.
“We found that the peak response is enhanced during low-intensity exercise relative to rest and high-intensity exercise,” said lead author Bullock, a postdoctoral researcher in UCSB’s Attention Lab. “We also found that the curve narrows in, which suggests a reduction in bandwidth. Together, the increased gain and reduced bandwidth suggest that these neurons are becoming more sensitive to the stimuli presented during the low-intensity exercise condition relative to the other conditions.”

Giesbrecht noted that they don’t know the mechanism by which this is occurring. “There are some hints that it may be driven by specific neurotransmitters that increase global cortical excitability and that can account for the change in the gain and the increase in the peak response of these tuning profiles,” he said.

From a broader perspective, this work underscores the importance of exercise. “In fact, the benefits of brief bouts of exercise might provide a better and more tractable way to influence information processing — versus, say, brain training games or meditation — and in a way that’s not tied to a particular task,” Giesbrecht concluded.

Source: http://neurosciencenews.com

happy hour, transcend healthy,beer, yoga ,workout

The Newest Workout Trend… Beer Yoga

 

 Totally on board with the whole “New Year, New Me” vibe?  What about the thought of healthy beer yoga workout  if we’re being realistic, changing my current habits is proving to be a lot harder than I previously thought. We want to be  healthy… In comes this beer yoga workout. The transformation involved in spending  time laying in bed and consuming food and beverages.  Clogging   arteries and destroying   kidneys to becoming a green juice-drinking yogini . Rising  with the sun for hours of meditation and cardio is impractical .

W“healthy” is a journey that one needs to ease their selves  into slowly. Say hello  to the newest workout trend sweeping the globe – beer yoga .The Germans have come up with the best way to combine working on and gaining transcendence without giving up happy hour.  Bier Yoga,  is exactly what it sounds like – downing a brew while maintaining Warrior 3. This trend is unsurprisingly so popular that it’s spread to Australia, as well.

Beer yoga becoming an international trend will almost certainly work in our favor. Now, it’s only a matter of time that a BierYoga will open up in Williamsburg. Apart from being an amazing new way to get people to engage in physical activity.  The founders of BierYoga claim that drinking beer during the workout actually ups your yoga game in a major way. As you search for enlightenment during your 50-minute workout, adding in a beer you enjoy drinking and its calming effects on the mind can help .

Of course, drinking beer in certain positions will prove tricky – hello, downward-facing dog ! You’ll be able to focus more on your stability and core strengthening through balancing the bottles on your head and other various motions that integrate the bottle as a key component of your workout. I’m already on board, but until Beer Yoga makes its way to the good ol’ U. S. of A., I may just give this a try on my own by replacing my water bottle with a growler and earning myself a nice, long shavasana.
SOURCE…postgradproblems.com

 

Fitness Boogie…. Gyms Are The New Weekend Nightclubs

Although Alex Ifill works out at least five times a week, his favorite class is Noho Nights, Barry’s Bootcamp’s Friday night session that combines cardio, high-intensity interval training and a DJ during the class for a heart-pumping happy hour.During the session, Ifill and other clients do jumping jacks and squats to EDM hits. A bulky man in the corner grunts in pain while doing a 90-second set of bicycle kicks. The lights are blood red, and 30 minutes into the session, the studio’s mirrors fog up from the increased body heat.“We call it ‘church,’ ” says Ifill, a 34-year-old lawyer from Hell’s Kitchen who frequently attends class with his colleague Robert Garcia, 29. “It’s where we go to pray for the sins we’re about to commit during the weekend.”

In the past year, there’s been a rise in Friday night classes catering to health-conscious yuppies looking to blow off steam. Boutique studios such as Overthrow Boxing Club and SoulCycle now offer popular themed classes that foster camaraderie and sometimes even mix in booze.Kirk Campbell, a sports medicine physician at NYU Langone Medical Center, says Friday night classes are a great alternative to hitting the bars for happy hour.“I’ve seen a lot of my patients start working out more on Friday nights,” Campbell tells The Post. “They get to release all the stress from the work week.”

Plus, Campbell says, research shows that working out at night has health benefits. A study from the University of North Texas found that people who pumped iron in the evening had bigger muscle gains than those who worked out in the morning.“Your testosterone levels are higher in the evening than in the morning, so you have higher strength gains and you’ll be able to work out a little bit more intensely at night,” Campbell says, referring to both men and women.

For Garcia, the Friday night class is also a great way to switch up his workout routine.“If it wasn’t for this class, I would probably go home and change and just go to dinner,” says Garcia, a lawyer based in Lincoln Square. “It’s just a refreshing change of pace.” He and Garcia usually go to the dance clubs in Hell’s Kitchen after their workouts, but attendees sometimes head out for drinks nearby in Noho.

 

SOURCE…www.nypost.com
Sent from my iPhone

The Truth Behind The Science Of The Sauna

It’s estimated that there are over 3 million saunas in Finland – roughly one for every house, public park and high-rise apartment in the country.(Considering the Finns boast a population of just 5 million, it’s fair to say they know a thing or two about sweating it up in the nude.)

 The average Finn has a sauna session about once a week, and before the circulation of healthcare programs many Finnish mothers gave birth in saunas thanks to the largely sterile environment. To them, a sauna is invigorating for both mental and physical health.But is the art of steaming yourself like a piece of broccoli simply some weird northern European throwback, or can it actually improve your health?According to Aidan Rich, APA sports physiotherapist, the sauna sort of straddles the line between cultural practice and sports tool – although the current research is showing a lot of promise.

“Sauna use appears to be quite low risk, particularly if there are no other serious health conditions,” Rich tells Coach.”There are many potential benefits such as heart health, improved endurance, as well as the social and relaxation benefits that a sauna may offer.”Aside from these, sauna use may give a feeling of relaxation, or enjoyable social interaction, which may account for the ‘feel good’ effect that people experience after using a sauna.”

Of course, Rich is quick to point out that you cannot simply recommend everybody to immediately jump into the sauna, because (surprise surprise) sitting in a small room as hot as 80 degrees Celsius is not going to agree with everyone.”Sauna or extreme heat exposure can potentially be dangerous, particularly when undertaken for prolonged periods, with any form of exercise, or unsupervised,” warns Rich.”It’s recommended that you discuss with your doctor before undertaking any of the treatments or training discussed.”

It’s more strenuous than you might imagine

For most Australians, sitting in the sauna is something that you would only do after a hard session in the gym or a leisurely swim in some upmarket hotel pool.In almost all cases, sauna use is seen as a form of recovery where you can recharge and refresh, but Rich says this is a common misconception amongst gym goers.”Sauna exposure should be seen as an additional training stress,” explains Rich.”Using a sauna has been shown to provide similar benefits to regular exercise, such as lower resting heart rate, higher red blood cell count, and better core temperature regulation during exercise.”

That’s right – stripping off to spend a period of time in a hot wooden room is just about the only way you can increase your athletic performance while sitting on your butt, but Rich says it’s important not to go overboard.”Sauna training exposure can be used as an adjunct to traditional training such as cardiovascular exercise — such as a walk, ride, swim, run — and resistance or weight training,” says Rich. “The best times to use a sauna would be on an ‘easy’ or light training day.”A sauna really shouldn’t be used on a hard training day, when instead priority should be given to more traditional recovery methods such as eating well or light stretching after intense exercise.”

The detox myth

Many people believe that a session in the sauna allows your body to remove toxins from your blood by sweating them out, and it’s a claim that many celebrities are fond of making,Gwyneth Paltrow uses saunas to “sweat out all the germs” she receives from other passengers on airplanes, and Jennifer Aniston and Lady Gaga regularly promote saunas as a way to rejuvenate cells and control pain.Sadly, Rich explains there’s no evidence behind the detoxifying nature of the sauna – it turns out that your kidneys and liver do a fine job of that as it is.”Unfortunately the sauna and toxins theory has been debunked by research!” says Rich.”However with all of the other benefits of sauna use or heat exposure, there are still plenty of reasons to use a sauna!”

How to use a sauna

So it turns out that saunas can be pretty damn helpful, especially if you find them relaxing. But getting the most out of a steam room isn’t as simple as plopping yourself down on a wooden bench and staying until even your ears have pruned up.According to Rich, there are several ways that have been proven in research to help fast-track the benefits of sauna, and almost all of them involve taking regular breaks. “Several short periods — for example, two to three visits each lasting three to five minutes — have been shown to be a relaxation tool,” says Rich. 

“It’s possible that even short, regular exposure to heat has positive effects on longevity, and heart disease, although the exact relationships between heat exposure and these outcomes are still being investigated.”If jumping in and out every couple of minutes sounds like too much hassle (especially when you’re near-nude), then longer stretches can be helpful too.”Longer periods of up to 20-30 minutes appears to have significant benefits such as improved endurance in sport, decreased muscle breakdown when weight training, and improved blood sugar control,” explains Rich.

For the hardcore types, there’s even some evidence that pulling the bench press into the sauna could supercharge your strength – although you wouldn’t want to be caught dead doing it in your local gym.”Exercise in the sauna, or another hot environment, is another way that’s been recommended,” says Rich.

“There is some research currently underway in New Zealand that is investigating doing weight training in a very hot environment.”It appears that lifting lighter weights in a hot environment may give the same strength benefit as lifting heavy weights in a normal temperature environment, but without as much muscular soreness and fatigue.”

 
SOURCE…coach.nine.com 
 

The Secret To Building Massive Arms

Fitness internet sensation   Bradley Martyn has broken the  several times with his freakish feats of strength and agility. And it’s not just incredible, it’s pretty damn entertaining too. Most recently, One of his  post was reportedly viewed more than 20 million times on Facebook. Martyn’s  YouTube channel is filled with stunts, like when he squatted 315 pounds while standing on a hoverboard (and nearly breaking it), as well as workouts, tips and tricks on how to build a massive pump or simply improve your strength. We talked to Martyn about his training and his antics in this week’s edition of FUELED. 

What’s your height and weight and of course, what do you bench?

I’m 6’3″, 260lbs and can bench press roughly 430lbs, although I haven’t maxed out in a long time. A better question is asking somebody how much they can bench, squat, and deadlift. A lot of people can bench, but you don’t find as many who are serious about all three. If you have a big bench, but can’t squat or deadlift much, then what’s the point? 

What’s a typical day of eating look like for you? What fuels your body?

This varies as it all depends what my current schedule and goals are. A lot of people ask me this question because they think that if they copy what I eat that it will help them. The truth is, we all have different needs regarding nutrition and what I do probably won’t work for anybody but me! There are times where I’m so busy with work that I only eat 1-2 large meals per day. This can be something like Chipotle or In-N-Out Burger. If I told somebody that’s what I eat then they’ll probably get fat. The part they don’t know is that I know how many calories I need, and pay attention to my macros to fill those calories as well. So they see me eating Chipotle and think they can too! Even though it’s Chipotle, I’m still very much aware of my total nutrition on the day, and always eat according to my goals. There are other times that I eat several meals a day and space them out accordingly. Each meal is prepped in advance and considered “clean foods” in that they aren’t loaded with what many consider “junk” like fast food. So I don’t have a specific foods, or meals that I eat habitually. My habits are paying attention to my body, and adjusting my food intake accordingly. If somebody can do that, then they are on the right track. 

Describe an average week of training for you

I make sure to hit each muscle group at least once per week, but sometimes more. I always include the compound power lifts like bench, squat, deadlift, and overhead press. Outside of that, it really depends on what my specific goals are at the time. Sometimes I will train heavy and hit each muscle once a week. Other times I won’t go as heavy and train each muscle 2-3 times per week. Some other times, I’ll train arms every day. It all depends on what my goals are at the time!

What are some must-have items always in your gym bag?

The only things in my gym bag that are not my brand (BMFIT) are my adidas olympic weightlifting shoes and my headphones. Otherwise all things are now BMFIT as I’ve worked hard to supply the tools and accessories that I have always used myself. I would say that any good gym bag needs the following: belt, lifting straps, wrist wraps, knee sleeves, and a water jug. There are other tools and accessories that you could put to good use, but I would call that list the essentials. 

 

What’s your secret to building massive, sculpted arms like yours?

Every day is arm day! #ediad lol This is something I came up with as a result of the theory that if you want to build muscle in certain body parts that you have to train that muscle frequently. I had a long period of time that I trained my arms with 1-2 exercises every day. I definitely saw some results from that, but it might not work for everybody. That being said, here is the secret…there are no secrets! If anybody ever says they have the “secret” then they are lying to you. If you want big arms then work them out as hard and as often as you can so long as you can recover and don’t cause an injury. The “secret” is that you have to consistently put in hard work, both in the gym and on the dinner plate, for years. Most people just aren’t willing to be patient and put the work in. 
 
 

What advice can you share with guys looking to build big mass and get stronger?

Be patient! The first thing that people need to understand is that the accumulation of muscle mass and strength isn’t easy and takes time. Focus more on small goals and work to achieve them. If you can slowly get better then that all adds up! I get asked how somebody can look like me and how long it took me to get the results that I have. When I tell them that I’ve been working out and eating right with a passion for almost 15 years then they usually have this sadness that comes over them, as if it’s not attainable. The truth is that some may never be able to “look like me” or other fitness people that they get motivation from. That being said, everybody can make improvements to their physique, no matter their level of experience, age, or current body type. Instead of rushing to look like somebody you see in the magazines or social media, it’s important to just focus on building a better you. If you can consistently (and slowly) improve your physique then all those results add up! You’ll be surprised what you look like after putting all that time and work in. Like most things in life, enjoy the process more than the final result. If you can do that then you’ll do nothing but get better, and maintain your results along the way. 

 
What’s one product everyone should have to get workouts done at home or on the go?
 
There isn’t one product that people can use to get workouts done at home or on the go. However, one thing that people need is a strong desire to get better. If you have that then you can surprise yourself with the workouts you can get done without a gym or equipment. I remember one time that my friend and I wanted to go to the gym on Thanksgiving and all the gyms were closed. We ended up at the nearest college stadium and performed a variety of exercises  including push ups, pull ups, walking lunges, running the stairs, sprints, sit ups, leg raises, and even found some heavy tires to flip. I still prefer the gym, but we had that desire to get better so we found something to do when we didn’t have access to the gym or weights. If you have that desire then you’ll always make it work, even if that means doing push ups, lunges, and sit ups in your hotel room when you’re away.

Are there any workouts you hate doing? Why?

I love working out! I would say that I hate doing core exercises the most. The entire industry has convinced people that they need to do a bunch of random core workouts. They use these exercises to sell the idea that they need to do that in order to get abs. The truth is that abs are accomplished more with the diet than they are with working out. If you want something to strengthen the core then you should give squats and deadlifts a try! Core workouts are not bad to do, but they are boring and overrated, so I don’t like to do them very often. 

SOURCE…www.askmen.com

 

The Secret To Becoming Happier

 

One of the largest studies of its kind, led by researchers from the University of Cambridge and the University of Essex, has shown that any level of physical activity can have a positive effect on emotional well being.”There have been many studies about the positive psychological effects of exercise,” said the paper’s senior author Dr Jason Rentfrow, from Cambridge’s Department of Psychology, in a statement.

 

“But what we’ve found is that in order to be happier, you don’t have to go out and run a marathon – all you’ve really got to do is periodically engage in slight physical activity throughout the day.”They’re not kidding when they say “slight”: study co-author Dr Gillian Sandstrom, from the Department of Psychology at the University of Essex, said even totally basic activity like “walking from the desk to the photocopier, or from the car to the office door” counts towards your mood.

The study tracked 10,000 everyday people who had downloaded a free mood-tracking app for Android phones.Twice a day the app surveyed users about their mood, asking them to rate themselves on a graph of positive-to-negative and alert-to-sleep, as well as quizzing them on their emotional states and general life satisfaction.

The app also collected self-reported data about each user’s physical activity, and measured the user’s movement patterns using the phone’s in-built accelerometer (which is harder to cheat).When all this data was used to calculate happiness scores for each user, it was found that participants with higher levels of activity throughout their day reported a more positive emotional state.“Our data show that happy people are more active in general,” said Dr Rentfrow.

SOURCE…http://coach.nine.com.au

How’s Your Foot Health?

 

Over the past few years, consumers have become much more conscious about their own health and well being. Many have taken steps to workout and exercise, so they can keep their heart in optimum condition. Despite the shift towards a healthier lifestyle, some aspects of the human body are still frequently ignored. This is where foot health enters the picture. Most people completely ignore their feet, until they develop blisters or begin to hurt intensely. Below, you will learn more about the importance of foot health.

A Variety of Related Problems

When it comes down to it, a lot of consumers are simply unaware of the complex nature of their feet. Surprisingly, human feet contain more than fifty bones, which equate to ¼ of the entire bones in the human body. At the same time, the feet include over two-hundred muscles, ligaments, and tendons. Truly, the feet are enormously complex and the problems they can face are also very complicated. With so many muscles and bones in the feet, it is often difficult to pinpoint the exact source of the problem.

Some problems are fairly minor. They include athlete’s feet and sprains. Others are much riskier. Those that fall into the riskier category include neuromas and plantar fasciitis. Most people are completely unaware of these problems and most will ignore their foot pain, until it reaches maximum severity and lingers for a substantial duration.

Often Ignored, But Widespread

While the importance of foot care is truly enormous, many consumers will complete ignore the problem. This is the case, because foot pain often remains at the foot and doesn’t impact any other portions of the body. Nonetheless, this is very risky. While the pain may never venture to other portions of the body, the pain you suffer could very well reduce your quality of life. If the foot pain becomes so intense that you stop exercising, this may eventually lead to a sedentary lifestyle. And unfortunately, a sedentary lifestyle can lead to even more complex problems, such as heart disease and high blood pressure.

If you experience foot pain for a long duration and it alters your traditional lifestyle, you should take action immediately. Treat the problem at its source, before it begins to take a toll on your physical and mental health.

The Most Common Foot Problems

Truly, there is an abundance of problems that can plague the foot. One of the most common is athlete’s foot. This specific condition is generally caused by fungus and bacteria. The feet are often trapped in a dark and damp environment for many hours on end. This can promote the growth of bacteria and could result in infections. Most people will suffer from blisters or itching at some point or another. In most cases, the condition will be minor and will disappear with time. Nonetheless, it is possible for the severity to increase and the infection may become chronic and much more difficult to rectify.

Bunions are also a very common problem that patients will face. These blemishes generally develop when the toe joints become tender and swollen. The best treatment for bunions truly depends on the severity of the problem. If the bunion is minor, wearing the right shoes may help. Alternatively, it might be essential to inject drugs into the impacted area. And of course, some patients will be forced to undergo surgery to have the bunion removed. Other common foot problems include spurs, ingrown toenails, and hammertoe. Familiarizing yourself with these conditions and being prepared to take appropriate action is vital to maintaining optimum foot health.

Avoiding Foot Problems

There are several issues, which can lead to serious foot problems. Wearing the inappropriate shoes can prove to be very detrimental and could result in blisters and bunions. Make sure you get the perfect size shoe, so you can reduce the risk of complications. While you’re at it, you need to remember that utilizing foot massagers and washing the feet frequently can help. This combination will work out the kinks in the foot’s muscles, while also decreasing the likelihood of bacteria growth.

Finally, you should remember that obesity can place a larger amount of stress and strain on the feet. In order to avoid more complicated problems, you should do your best to maintain a healthy weight!

How's Your Foot Health?

 

Over the past few years, consumers have become much more conscious about their own health and well being. Many have taken steps to workout and exercise, so they can keep their heart in optimum condition. Despite the shift towards a healthier lifestyle, some aspects of the human body are still frequently ignored. This is where foot health enters the picture. Most people completely ignore their feet, until they develop blisters or begin to hurt intensely. Below, you will learn more about the importance of foot health.

A Variety of Related Problems

When it comes down to it, a lot of consumers are simply unaware of the complex nature of their feet. Surprisingly, human feet contain more than fifty bones, which equate to ¼ of the entire bones in the human body. At the same time, the feet include over two-hundred muscles, ligaments, and tendons. Truly, the feet are enormously complex and the problems they can face are also very complicated. With so many muscles and bones in the feet, it is often difficult to pinpoint the exact source of the problem.

Some problems are fairly minor. They include athlete’s feet and sprains. Others are much riskier. Those that fall into the riskier category include neuromas and plantar fasciitis. Most people are completely unaware of these problems and most will ignore their foot pain, until it reaches maximum severity and lingers for a substantial duration.

Often Ignored, But Widespread

While the importance of foot care is truly enormous, many consumers will complete ignore the problem. This is the case, because foot pain often remains at the foot and doesn’t impact any other portions of the body. Nonetheless, this is very risky. While the pain may never venture to other portions of the body, the pain you suffer could very well reduce your quality of life. If the foot pain becomes so intense that you stop exercising, this may eventually lead to a sedentary lifestyle. And unfortunately, a sedentary lifestyle can lead to even more complex problems, such as heart disease and high blood pressure.

If you experience foot pain for a long duration and it alters your traditional lifestyle, you should take action immediately. Treat the problem at its source, before it begins to take a toll on your physical and mental health.

The Most Common Foot Problems

Truly, there is an abundance of problems that can plague the foot. One of the most common is athlete’s foot. This specific condition is generally caused by fungus and bacteria. The feet are often trapped in a dark and damp environment for many hours on end. This can promote the growth of bacteria and could result in infections. Most people will suffer from blisters or itching at some point or another. In most cases, the condition will be minor and will disappear with time. Nonetheless, it is possible for the severity to increase and the infection may become chronic and much more difficult to rectify.

Bunions are also a very common problem that patients will face. These blemishes generally develop when the toe joints become tender and swollen. The best treatment for bunions truly depends on the severity of the problem. If the bunion is minor, wearing the right shoes may help. Alternatively, it might be essential to inject drugs into the impacted area. And of course, some patients will be forced to undergo surgery to have the bunion removed. Other common foot problems include spurs, ingrown toenails, and hammertoe. Familiarizing yourself with these conditions and being prepared to take appropriate action is vital to maintaining optimum foot health.

Avoiding Foot Problems

There are several issues, which can lead to serious foot problems. Wearing the inappropriate shoes can prove to be very detrimental and could result in blisters and bunions. Make sure you get the perfect size shoe, so you can reduce the risk of complications. While you’re at it, you need to remember that utilizing foot massagers and washing the feet frequently can help. This combination will work out the kinks in the foot’s muscles, while also decreasing the likelihood of bacteria growth.

Finally, you should remember that obesity can place a larger amount of stress and strain on the feet. In order to avoid more complicated problems, you should do your best to maintain a healthy weight!

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