Fitness https://breakingmuscle.com/fitness en Never Eat Sweets Alone https://breakingmuscle.com/fitness/never-eat-sweets-alone <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/never-eat-sweets-alone" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201905/chocolatebrownies.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">The only avenue for change is a willingness to stand against the insanity that currently entrenches most in lifelong nutrition-related strife. </div></div></div><!--paging_filter--><p>In <a href="/healthy-eating/useful-shame-countering-junk-food-and-smartphone-addiction">Useful Shame: Countering Junk Food and Smartphone Addiction</a>, I looked at how social norms, manners, and shame have successfully guided cultural behavior with far more fluidity, elegance, and success than legal intervention.</p> <p><a href="https://breakingmuscle.com/fitness/never-eat-sweets-alone" target="_blank">read more</a></p> culture eating eating habits Fitness habits Health healthy eating smartphones social norms society willpower Mon, 20 May 2019 18:35:36 +0000 182931 at https://breakingmuscle.com Fencing: The Sport You Should Be Doing https://breakingmuscle.com/fitness/fencing-the-sport-you-should-be-doing <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/fencing-the-sport-you-should-be-doing" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201905/fencing2.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Sometimes we overlook things such as fighting hard mano y mano, mental toughness and strategy, graceful technique, and longevity. </div></div></div><!--paging_filter--><p><strong>NYU has taught me a lot and one of those things were, sports needn&rsquo;t be concussion-inducing, ego inflating, and have a retirement age of 45 to be considered legit</strong>. Sometimes we overlook things such as fighting hard mano y mano, mental toughness and strategy, graceful technique, and longevity.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/fencing-the-sport-you-should-be-doing" target="_blank">read more</a></p> Children coaching skills daily practice fencing Fitness HIIT kids fitness personal development Sat, 18 May 2019 23:01:32 +0000 183036 at https://breakingmuscle.com Effort Determines Outcome https://breakingmuscle.com/fitness/effort-determines-outcome <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/effort-determines-outcome" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201905/effort1.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">A correctly designed program with all the right exercises and sets and reps is only half the story. The other half is the effort you put in. </div></div></div><!--paging_filter--><p><strong>Have you been working out with the goal to get bigger</strong>?</p> <p>&nbsp;</p> <p>You have read the latest articles on what <a href="/fitness/demystifying-programming-for-the-everyday-athlete">the best training program</a> is to meet your goal and after six weeks have little to show for it. Does this sound familiar?</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/effort-determines-outcome" target="_blank">read more</a></p> determination effort Fitness hypertrophy intensity mindset muscle gain muscle strain training plan Wed, 15 May 2019 21:58:01 +0000 183026 at https://breakingmuscle.com Learning to Fight https://breakingmuscle.com/fitness/learning-to-fight <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/learning-to-fight" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201905/learningtofight1.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Dealing with life’s beatdowns head on builds resilience and defines what it means to be human. </div></div></div><!--paging_filter--><blockquote><p>&ldquo;If you know the enemy and know yourself, you need not fear the results of a hundred battles.&rdquo;</p> <p style="text-align:right">Sun Tzu</p> </blockquote> <p>&nbsp;</p> <p>Except for a couple of scraps in high school and college, I never got in a real fight as a kid. In fact, not only did I not have to fight for anything literally, figuratively speaking, I was almost never uncomfortable during my childhood.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/learning-to-fight" target="_blank">read more</a></p> adaptability discipline fighting Fitness growth mindset martial arts self defense self esteem Tue, 14 May 2019 22:12:24 +0000 183031 at https://breakingmuscle.com Developing Strength One Leg at a Time https://breakingmuscle.com/fitness/developing-strength-one-leg-at-a-time <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/developing-strength-one-leg-at-a-time" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201905/pistolsquat.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Take the time, build the single leg strength, and pistols will come, too. </div></div></div><!--paging_filter--><p><strong>If I had a dollar for every time a client asked me to &ldquo;show me <a href="/fitness/whats-preventing-you-from-doing-pistol-squats-how-to-progress-pistols">how to do a pistol</a>,&rdquo; I could go on a pretty decadent 5-star vacation</strong>.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/developing-strength-one-leg-at-a-time" target="_blank">read more</a></p> back bridge balance ability Bulgarian split squat Fitness glute exercises hamstring legs pistol squats quads Tue, 14 May 2019 21:25:38 +0000 183021 at https://breakingmuscle.com 6 Exercises to Fire Up Your Glutes https://breakingmuscle.com/fitness/6-exercises-to-fire-up-your-glutes <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/6-exercises-to-fire-up-your-glutes" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn6.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201905/bootyglory.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Your butt is the biggest muscle in your body. If trained properly, it should also be the strongest. </div></div></div><!--paging_filter--><p>Your glutes&mdash;gluteus maximus (your ass)&mdash;is the biggest, most powerful muscle on your body. It has been granted with important jobs, such as keeping your body erect, as well as smaller jobs like walking up stairs. <strong>Despite its size and importance, many of us have underdeveloped glutes</strong>. Some people even think their glutes are completely &ldquo;shut off&rdquo; (a concern I hear from clients).</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/6-exercises-to-fire-up-your-glutes" target="_blank">read more</a></p> back bridge Farmer's Walk Fitness glute strength glutes lunges single leg deadlift strength and conditioning Mon, 13 May 2019 20:57:44 +0000 183016 at https://breakingmuscle.com Auto-Regulation, HRV, and the Unplugged Approach https://breakingmuscle.com/fitness/auto-regulation-hrv-and-the-unplugged-approach <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/auto-regulation-hrv-and-the-unplugged-approach" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201905/mandoublekbswing.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">The take-home message here is simple: sometimes you have to be willing to listen to your body and back off. </div></div></div><!--paging_filter--><p>Every strength has its weakness. My best talent, if you could call it that, is that I follow-through. When I decide to do something&mdash;earn a certification, wake daily to a morning flow, take a cold shower every morning, etc. I do it. I&rsquo;ve now done five-minutes of non-stop 1 arm <a href="/fitness/the-kettlebell-swing-why-its-the-perfect-exercise" style="">kettlebell swings</a> every week for nearly two years. Every time I dread it, but I&rsquo;m always glad I did it.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/auto-regulation-hrv-and-the-unplugged-approach" target="_blank">read more</a></p> adaptability adaptation autoregulation body awareness discipline Fitness general adaptation syndrome heart rate variability hrv natural programming Sun, 12 May 2019 18:06:00 +0000 182986 at https://breakingmuscle.com Fit to Fight Sleep Apnea https://breakingmuscle.com/fitness/fit-to-fight-sleep-apnea <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/fit-to-fight-sleep-apnea" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201904/apnea.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">The reality is, 80 percent of people who have sleep apnea don’t know it. </div></div></div><!--paging_filter--><p><strong>When we think about sleep apnea, we usually consider it a fat man&rsquo;s disease</strong>.</p> <p>&nbsp;</p> <p>Turns out, this isn&rsquo;t the case: Overweight men are just the most likely to be diagnosed with sleep apnea because their snoring symptoms cause doctors to take a closer look.</p> <p>&nbsp;</p> <p>The reality is, 80 percent of <a href="/fitness/sleep-apnea-causes-and-treatments">people who have sleep apnea don&rsquo;t know it</a>. And it is believed that 9 percent of women are affected by sleep apnea to one degree or another.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/fit-to-fight-sleep-apnea" target="_blank">read more</a></p> endorphins energy systems Fitness healthy habits Sleep sleep apnea sleep deprivation sleep disorders sleep quality weight gain Thu, 09 May 2019 17:30:39 +0000 182971 at https://breakingmuscle.com Ditch the Rigid Meal Plan https://breakingmuscle.com/fitness/ditch-the-rigid-meal-plan <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/ditch-the-rigid-meal-plan" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201905/mealplan.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Often, when people fall off their meal plan, not only do they feel like a failure they also have no idea what they should eat and then, all hell really breaks loose. </div></div></div><!--paging_filter--><p style="text-align:center"><img alt="Not everything has to be calculated and measured." class="imagecache-full_width" src="https://cdn4.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/201905/rigiddieting.jpeg" style="height:480px; width:640px" title="Not everything has to be calculated and measured." /></p> <p>&nbsp;</p> <p>After two years of coming to the gym four days a week and not losing a single pound, my client approached me utterly frustrated.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/ditch-the-rigid-meal-plan" target="_blank">read more</a></p> caloric restriction cheat meals clean eating diet plan failure Fitness fitness motivation meal meal plan meal planning meal prep Wed, 08 May 2019 20:37:53 +0000 182996 at https://breakingmuscle.com 10 Transformational Habits That Really Force a Change https://breakingmuscle.com/fitness/10-transformational-habits-that-really-force-a-change <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/10-transformational-habits-that-really-force-a-change" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201904/transformation.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">The most sustainable, sensible, and successful lifestyle habits aren’t always sexy, but they work. </div></div></div><!--paging_filter--><p><a href="/fitness/whats-a-fitness-trend-whats-a-fad-does-it-matter" target="_blank"><strong>Fads drive the fitness industry</strong></a>. Calorie counting is repackaged in a million different ways from point systems to color-coded portion control containers. If not tracking calories, you are probably either <a href="/healthy-eating/strong-healthy-and-vegan-yes-it-can-be-done" target="_blank">going vegan</a> or diving into the new carnivore diet (yes, this is actually a thing). Everyone is always searching for the newest thing&mdash;with the quickest results.</p> <p><a href="https://breakingmuscle.com/fitness/10-transformational-habits-that-really-force-a-change" target="_blank">read more</a></p> change culture daily practice Fitness habit habits healthy habits healthy lifestyle lifestyle design social norms Training Tue, 07 May 2019 20:00:15 +0000 182946 at https://breakingmuscle.com Fatigue: It's Just an Emotion https://breakingmuscle.com/fitness/fatigue-its-just-an-emotion <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/fatigue-its-just-an-emotion" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201905/fatigueheadline.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">When it comes to fatigue during exercise, it’s all in your head. </div></div></div><!--paging_filter--><p style="text-align:center"><img alt="Experiencing fatigue is emotional." class="imagecache-full_width" src="https://cdn3.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/201905/fatigue.jpg" style="height:427px; width:640px" title="Experiencing fatigue is emotional." /></p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/fatigue-its-just-an-emotion" target="_blank">read more</a></p> adrenal fatigue athletic performance cardiovascular endurance emotion endurance training fatigue Fitness metabolic conditioning strength endurance Mon, 06 May 2019 20:06:22 +0000 182991 at https://breakingmuscle.com Eccentric Abdominal Training https://breakingmuscle.com/fitness/eccentric-abdominal-training <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/eccentric-abdominal-training" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201905/eccentricabdominals.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Granted, abs are made in the kitchen, but they’re forged in the gym! </div></div></div><!--paging_filter--><p style="text-align:center"><img alt="" src="https://cdn5.omidoo.com/sites/default/files/imagecache/1200x630/images/headline/201811/athleticab.jpg" style="height:315px; width:600px" /></p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/eccentric-abdominal-training" target="_blank">read more</a></p> abdominal training core exercises core training daily exercise eccentric training Fitness hypertrophy strength and conditioning Thu, 02 May 2019 01:17:30 +0000 182981 at https://breakingmuscle.com Training the Trainer https://breakingmuscle.com/fitness/training-the-trainer <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/training-the-trainer" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201904/trainingthetrainer.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Let your ego go, apologize when appropriate, and practice often. </div></div></div><!--paging_filter--><p style="text-align:center"><img alt="Coaching cues." class="imagecache-full_width" src="https://cdn3.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/201904/mariahphoto2.jpg" style="height:512px; width:640px" title="Coaching cues." /></p> <p>&nbsp;</p> <p>So, you&rsquo;ve passed your <a href="/fitness/what-does-certification-mean">training certification</a>. Congratulations.</p> <p>&nbsp;</p> <p>Chances are, despite your newfound title (&quot;CERTIFIED&quot;&mdash;oh yeah!) and position of authority, you have yet to teach one person how to even squat correctly.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/training-the-trainer" target="_blank">read more</a></p> client relationship coaching cues coaching process Fitness interpersonal communication interpersonal skills Tue, 30 Apr 2019 23:03:56 +0000 182976 at https://breakingmuscle.com Women and Iron https://breakingmuscle.com/fitness/women-and-iron <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/women-and-iron" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201904/womenandiron.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Almost 50 percent of women and three-quarters of teenaged females aren’t getting enough iron from their food. </div></div></div><!--paging_filter--><p>Generally speaking, women are smaller than men. As a result, our nutritional requirements&mdash;from protein, carbs, and fats to vitamins and minerals&mdash;are often less than our male counterparts.</p> <p>&nbsp;</p> <p>But not when it comes to iron: <strong>We often need more iron than men</strong>.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/women-and-iron" target="_blank">read more</a></p> diet Fitness fitness nutrition iron menopause minerals vitamins women's fitness women's health Mon, 29 Apr 2019 15:22:16 +0000 182941 at https://breakingmuscle.com Effective Workouts You Can Do at Home https://breakingmuscle.com/fitness/effective-workouts-you-can-do-at-home <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/effective-workouts-you-can-do-at-home" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201904/homeworkout2.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Ditch the I can’t get to the gym excuses, because there’s no place like home. </div></div></div><!--paging_filter--><p>Ditch the I can&rsquo;t get to the gym excuses because there&rsquo;s no place like home.</p> <p>&nbsp;</p> <ol> <li>I have young kids and can&rsquo;t get away to make it to the gym.</li> <li>I worked late and the gym was closed.</li> <li>My car is getting fixed and it&rsquo;s a pain in the ass to bus across the city to the gym.</li> </ol> <p>&nbsp;</p> <p>And on and on go the excuses for not being able to get to the gym.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/effective-workouts-you-can-do-at-home" target="_blank">read more</a></p> at home training at home workouts at-home exercise burpees Fitness front squats hollow hold no excuses self coaching self improvement Sat, 27 Apr 2019 23:27:34 +0000 182951 at https://breakingmuscle.com