A Little Advice

There’s nothing like taking bad advice, and if you have before, you know what a weird sequence of events it can cause. Imagine spending two, three, or four weeks trying out some formula for success a so-called “guru” passed along to you. Bad advice is like running on any kind of faulty information, eventually it leads you into a completely alternate universe than you planned on going to. I’m here to tell you why you must stop listening to the forum posting shenanigans that the internet breeds and start asking for some qualifications. (more…)

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After Burn Guide

Excess post-exercise oxygen consumption (EPOC), is the number of calories expended (above resting values) after an exercise bout. EPOC represents the oxygen consumption the body uses to return to its pre- exercise state. The physiological mechanisms responsible for increased metabolism following exercise include oxygen replenishment; phosphagen (ATP-PC) resynthesis; lactate removal; and increased ventilation, blood circulation and body temperature. The body generally takes anywhere from 15 minutes to 48 hours to fully recover to a resting state.

Studies have found that the magnitude and duration of EPOC depend on the intensity and duration of exercise. Other influencing factors include training status and gender (more…)

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Senior Strength

There has been a significant increase in falls from 1998 to 2010, particularly in the case of senior citizens. Among individuals 65 and older, the percentage who had experienced at least one fall in the 2 year prior rose from 28.2% to 36.3% – an increase of nearly 30%. Now this is concerning, as the baby boomers are reaching this age or have already entered it. The largest generation is looking to others to help keep them safe. They found that the youngest people in the study, the group closest to age 65, had the steepest increase of falling. (more…)

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Utilizing The After Burn

Why is the “after-burn” an important tool in your arsenal?

EPOC represents the oxygen consumption the body uses to return to its pre- exercise state. For every liter of oxygen consumed, approximately 5 calories are burned. Naturally, if more oxygen is being consumed, you will reach the liter of oxygen sooner, and burn calories faster. The longer you are in EPOC, the longer you are consuming higher amounts of oxygen, and burning calories faster. (more…)

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Rest Based Training

Safety and results are the primary concerns when exercising. Striking a balance is a challenging task. Too much emphasis on one can undermine the other.

Rest based training (RBT) follows a useful protocol. It includes pushing yourself when you can give more, and taking time to rest when you risk compromising your execution of the exercise.


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Risky Supplementation

Today I am going to discuss a certain category of supplements. Often marketed as supplements capable of changing body composition, this group is on the riskier side of supplementation.

Changing body composition is often a slow, daily process. It’s not surprising that there are products on the market that categorize themselves as magic bullets. They promise to build muscle, burn fat, or increase performance quickly.


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From One To One Hundred

How would you say you’re doing currently?

Are you honest with your results, and where you are in your life? Maybe you’re. No matter your current situation, you have to learn to start at zero and apply the right amount of pressure to reach a hundred. Human beings are always looking for the quick fix, the magic bullet that will catapult them into their ideal situation. We are impatient, for better lack of words. Nearly everyone is in a hurry to reach a level of mastery. (more…)

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Principles of Healthy Eating

Healthy eating involves the key principles of balance, variety, and moderation. Your diet must be balanced, varied, and moderate in order to be healthy. Two additional principles that are essential to healthy eating are the concepts of nutrient density and energy density.

Healthy Eating Involves Balance between Food Groups (more…)

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Keeping Your Eye On The Ball

I want you to take a moment and think back to the last time you felt that de-motivated, flat-lined feeling instead of energized, pumped up, and passionate about your day, and your workout.

Wouldn’t it be nice if you never had to feel that way again?

It’s almost like trying to stop a car from rolling downhill. Once that negative, defeated momentum begins, it can be hard to stop. Sometimes it’s easier to just let it happen.

Today I want to talk about not only putting the breaks on this negative cycle, but also how to start moving forward. There’s a reason I have been to the gym for 10 years in a row, week after week, day after day, without missing out on the benefits of my program.


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Strength Training Program Design Variables

Muscle Actions

All programs will include concentric, eccentric, isometric, and isotonic movements. Isometric contractions generate force without changing the length of the muscle. Isotonic contractions generate force by changing the length of the muscle and can be concentric contractions or eccentric contractions.
A concentric contraction causes muscles to shorten, thereby generating force.
Eccentric contractions cause muscles to elongate in response to a greater opposing force. (more…)

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