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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…

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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…

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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…

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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…

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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…

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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…

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Feedback Day

Are you ready for the big day? The big Feedback Day that is… Saturday March 4th is your day to let us know about anything that has been on your mind! We will be recording your input and using it to better our products and services. Do you want to know why Feedback is so important? Here are 5 reasons: Feedback is always there. Feedback is effective listening. Feedback can motivate. Feedback can improve performance. Feedback is a tool…

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Why Can’t I Lose Weight?

How to calculate your Macros  It seems like every social media platform is trying to sell us on the newest and latest diet, weight loss pill, or magical teatox, when in reality it comes to calories in vs. calories out. What this means is if your maintenance level of calories is 2500 in order for you to lose weight you would need to eat less than 2500. If you ate 500 calories less you would be in a caloric…

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Tempo (4-0-1-0)

What is Tempo? Tempo is the amount of time it takes to complete an entire repetition. More then likely, if you have never studied it you probably don’t know what it is. It’s the most underutilized technique when it comes to lifting and should never be overlooked if you plan on increasing your strength, size, and athletic performance. By using a tempo for any given exercise you place tension on your muscles, which is called “Time Under Tension or…

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Deadlifts

The Deadlift is a great posterior chain exercise that will build strength and improve your body composition. There are many variations of deadlifting, by incorporating different lifts, you’ll continue to improve strength, prevent boredom, and stay injury free. Conventional Deadlifts: During this lift the primary movers are the glutes, hamstrings, and quads; but the calves and the upper and lower back play a very important role in making the movement complete. This variation of the deadlift is challenging and…

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