Category: Fitness

What You Eat is What You Lift- How Your Food Choices Influence Your Performance

A common issue among new fitness enthusiasts is their lack of understanding of proper nutrition – what it is, what it does and what it has to do with training. Most either start out by believing that more strength and more muscle means more food, so they eat more of anything and everything, without paying attention to their timing or menu.

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Fix your form: How to Box Jump

Low section of athlete doing box jumping in gym. Young man in crouching on wooden box. He is in brightly lit health club.

Box jumps are a basic quintessential plyometric workout that build explosive power, strength, and stability. However, people tend to use incorrect form that could cause some serious damage to your body. Once you nail the correct form, add box jumps to your workout to target your fast-twitch muscle fibers that will ultimately improve your lifts. If you are new to box jumps, start with a box no higher than knee height and work up to a higher box.

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4 Tips for Proper Form on a Rowing Machine

Young man doing exercises on rowing machine in a gym.

Many people know how great the rowing machine is for a full body workout but they hesitate to use one because they don’t know how. Learn the proper form and technique below so that you can be confident the next time you row.

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Setting Goals for Your Workouts

runner tying her shoes preparing for a jog

A lot of people have general goals when it comes to working out. For example, your New Year’s Resolution may be to “go to the gym more,” but what does that really mean? Without specific workout goals it is hard to remain accountable to yourself so you can achieve results. Whether you want to set a fitness goal, like running a 5K, or a diet goal, like incorporating a workout protein bar into your routine, thinking about the little steps now will allow you to see the bigger picture.

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Keto or Paleo Diet: What’s the Difference?

Improving your health and succeeding in your workouts have a lot more to them than just exercising and staying active. It is also necessary to eat a healthy diet that gives you the vital nutrients you need to get the results you want. Two popular choices that are actually similar in their goals are the Ketogenic diet and the Paleolithic diet. However, it can be tough to know which diet will best help you reach your goals unless you research how each one affects your health. Here is a quick breakdown of paleo vs. keto so you can learn more about which foods to eat, which to avoid, and how they can bring short- and long-term success.

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30 tips for a better you

Tips-to-a-better-you

Every year everyone sets goals on how they are going to be healthier and more fit this year but then give or take a few weeks or maybe even a few months the diets are stopped and exercise becomes less frequent. Wouldn’t it be great if we actually stuck to those goals we set at the beginning of the year? Wouldn’t it be great if we actually were more fit at the end of 2017? Well, the easiest thing to do is to start implementing healthy lifestyle choices into your daily life. Instead of starting one of the “Fad diets” that make you go from eating everything to nothing and are simply hard to maintain, start implementing things like drinking more water every day. As you slowly integrate these things into your lifestyle you will start to become healthier and take a step at changing your lifestyle as a whole instead of just dieting. Here are 30 tips to start becoming a healthier version of you.

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Quick Guide to Lunges

woman does stretch exercise to build strength and healthy body

Lunges are a foundational movement exercise that can be done anywhere and everywhere. They are easy to do and there are so many variations that make them a great exercise. However, they are one of the most butchered exercises in the gym and have caused injuries. Lunges allow you to elevate your heart rate and target several muscle groups at the same time. The targeted muscles include the glutes, hamstrings, quadriceps, and the calf muscles, abdominal muscles, and back muscles act as stabilizers.

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Paleo Diet: Good or Bad?

Raw tenderloin steak with seasoning, garlic, and asparagus

The insanely popular Paleo diet cuts out dairy, legumes, grains, and processed junk foods in favor of nuts, meat, and other foods said to be preferred by our ancient ancestors.  The concept behind the Paleo Diet is that Humans evolved on a diet very different from today. Therefore, it is argued that to be healthier, leaner, stronger and fitter, we must change our diet and remove foods that the cavemen couldn’t eat. The diet promises that you will have more energy, weight loss, and clearer skin. While the Paleo Diet might have good qualities let’s take a closer look to see if it is actually good for you.

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Create your own full-body workout

Shot of a young man working out with weights in the gym

There are a lot of factors that go into finding the best workout for your body.  A workout program should be developed around a person’s biology, age, goals, diet, time, etc. Developing a workout routine for yourself can be nerve-racking but its really not difficult and can be a game changer once you understand the basics. When it comes to full body workouts, you are basically doing the same basic movement patterns and just adding weight or making the movement more advanced. The basic movement patterns include:

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5 Tips to Perfect your Plank

plank-blog

Planks are one of the most effective workouts you can do. They work all parts of your body at the same time giving you a better full-body workout.  Planks are also great because they achieve substantial results in a relatively short amount of time. Work your core and support your spine by doing planks everyday.

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