Blog

BurnOut!!!

I’ve experienced my fair share of burnouts through out my fitness career and life in general. Burnout will affect everyone at some point in their lives, therefor it is vital to know the signs, and even more important, not to ignore them. Beginning symptoms include fatigue, apathy, insomnia, forgetfulness, anxiety, which can lead to loss of appetite, physical symptoms, increased illness, and depression. During training for my third competition I experienced many of these symptoms. I didn’t realize what…

Read More >

A Balancing Act

This whole week we’ve been talking about the importance of balance. So how do you have fun while staying fit and still working toward your goals? The key to a happy life is balance. This is also true when it comes fitness. If you are always on the grind and never give yourself a break, it is easy to burn out and give up on your goals. Know your self, If you eat good all week, and your craving…

Read More >

Hand Placement

I’m back and today were going over hand placement while performing bicep curls. As with many other exercises, the effectiveness and efficiency of Curls can be altered by your hand positioning. Minor changes in how you grab the bar can have a big effect on the results of the exercise. Knowing how these variations affect your Curl can give you a boost in muscle size and help you better understand how to target them properly.   Supinated Grip with…

Read More >

Tips to Build Stronger, Leaner Glutes

Do you know where most of the muscles are located on your body? This may be news to you, but it is your back side. Training your glutes, hams, and back as hard as your “show muscles”, like your quads, biceps, shoulders, and chest, will help support your overall physique while giving you an impressive back side.   Tip #1 Always incorporate compound movements such as squats, deadlifts, and lunges. Deadlifts are your best bet when it comes to…

Read More >

9 Benefits of Stretching

All types of training and physical activity are more enjoyable when the body is flexible and capable of performing without restriction. We must include stretching techniques into our daily schedules, if we plan on improving overall health and well being. Here are 9 health benefits of stretching: Improve preparation for athletic activity. Warm-up stretches facilitate increased blood flow to muscles, increasing body temperature, reducing muscle tension, and improving connective tissue pliability. Optimized muscle and tendon range of motion up…

Read More >

Sledgehammer

The Benefits of a Sledgehammer For fighters and athletes, sledgehammer exercises are great tools to use from time to time, whether it’s included in your circuit training program or as the primary tool you use for strength and power development. Along with developing strength and power, you can also look to enhance wrist stability as well as strengthen the forearms and grip. Grip strength is key for both strikers and grapplers along with the other major sports athletes. Sledgehammer…

Read More >

Breakfast, Lunch & Dinner 2

I’m back to bring you more recipes that will have your taste buds jumping!! BANANA PROTEIN PANCAKES (Breakfast) Ingredients: 1/2 cup vanilla whey protein powder 1/2 cup all purpose flour, or almond flour 1/4 cup quick oats 1 packet stevia 1 tsp. baking powder 1 banana, mashed 1 large egg 1 Tbsp. fat-free greek yogurt How to make it: Step 1 – In a large bowl, combine the protein powder, flour, oats, stevia, and baking powder. Mix well. Add…

Read More >

Breakfast, Lunch & Dinner!!!

There is nothing more important than your diet. In order to rebuild and repair your hard earned muscle, you will need a good source of protein and nutrients. Try these healthy protein packed recipes to keep that metabolism burning!!   EGG WHITE MORNING WRAP (Breakfast) Ingredients: 6 egg whites 1/4 cup water or fat-free milk Pinch of ground black pepper Pinch of fresh basil or dried 1 Whole wheat tortilla (choose the lowest fat and sodium brand) How to Make…

Read More >

Supplements

Many of you have questions about supplements, mainly because there are so many variations out there these days, but how do you know that your getting the right ones? Are they helping your progress? Not to mention quality! It can be very difficult to determine good quality from bad. Over my many years of training, I’ve found that Polquin Group supplements have worked best for me and are a highly trusted manufacturer. Mainly because they exceed the FDA CGMPs…

Read More >

Rest, you need it!

Do you find yourself unable to fall asleep, always hurting, having mood swings, or have lost the desire to workout? If so, this could mean your not getting enough rest. When you put your body through exhausting workouts your actually creating micro tears to the muscle and breaking them down which is great if your muscles recover properly. Breaking down your muscle fibers will help stimulate new muscle growth and strength. During your training sessions you may feel like…

Read More >

0

Your Cart