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We have all heard the clichés and truisms along the lines of “failing to plan is planning to fail,” or “a goal without a plan is just a wish.” These phrases have become popular because they are true. Building muscle is no di ...
My 47 year old body has changed. My 47 year old body has gained some fat.   Menopause can be a very confusing time for a woman. This might be down to a lack of awareness about what is happening, but it seems that every day brings with it a new physic ...
Day 267 of 360 5 rounds of:   20 Kettlebell “Short swing“ @ 50% of 5RM 1 Sled drag (20 yd. each @ BW) 10 Pull-up 1 minute rest   Stay powerful and attentive, and- safety considered- take no rest outside the designated duration in eac ...
  It's shocking to think that we may not have a grasp of the most functions of our body. Something like breathing may seem automatic but a number of factors conspire to create bad habits. Therefore, it's safe to say that good breathing is im ...
It’s easy to look through a screen at our favorite athletes and be filled with awe and envy. We tend to tell ourselves that if only we had their genes, or their athletic upbringing, or their sponsors and coaches and facilities, we could be that bada ...
Day 266 of 360 Pendlay row:   Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ). & ...
  I often get asked, “Alex, how do you stay away from bad food choices even when they’re put right in front of you?”   Most people assume I have unbreakable willpower, and that I can ward off temptations like Bruce Lee in &ldq ...
  Motivation is a tricky subject. People are motivated by different things—money, good grades, material objects, and adoration from peers. Motivational images, videos, and quotes are put on social media sites in the millions. At the time of wr ...
Day 265 of 360   Back squat: 5 x 5 @ (up to) 85% of 2RM   Rest as needed between sets. If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed and complete the next uninterrupted and at full ...
Source: Bev Childress   As we gain more experience within our fitness practice, we often are drawn to complexity. We begin to believe training can’t be effective unless we’re using some fancy method or the latest fitness technology. We s ...
Science is a way of developing knowledge; a mechanism to establish what you accept as sufficiently "real" to allow you to act upon, and thereby live your life. So, science can help guide how you live your lifting life.     Scientific ...
If you are a student of fitness long enough, eventually you will be exposed to some variation of the plank for core stability. The plank can be taught two ways: on your forearms or with straight arms. Regardless of the way it’s taught, the basic pri ...
  As a powerlifting coach, I frequently get asked: Should I include the overhead press in my training if I’m a competitive or recreational powerlifter? As with most questions in strength and conditioning, and by my most I mean almost all, the ...
  Life is full of triumphs, failures, and difficulties, as well as periods of relaxation, comfort, and order. While everyone has a different goal, one aspect of life that most people tend to avoid is pain. Pain is the body telling the mind that it i ...
  It’s not just important to make health and fithess a priority in order to live a long, healthy life—it’s critical. As I discussed in my last article, there are days where we miss a workout due to work demands, staying home with a ...
Physical performance, regardless of whether it is working out at the gym, laboring in the fields, or running a marathon, takes much more than determination and training. Nutrition is an essential key to optimum training and peak physical performance, whic ...
The one-handed Hardstyle swing is a great tool that builds explosive strength, powerful grip, and impressive glutes. Although the same benefits can be found in heavy two-handed swings, the one-handed version amplifies muscle activation as the body needs t ...