Fat Mom Blogging Secrets

Fitness and life should be messy, beautiful, and human. "Our most private thoughts and emotions are not actually our own. For we think in terms of languages and images which we did not invent, but which were given to us by society.” Alan Watts   read more from Breaking Muscle http://bit.ly/2t4qfKR via IFTTT

Fitness and life should be messy, beautiful, and human. "Our most private thoughts and emotions are not actually our own. For we think in terms of languages and images which we did not invent, but which were given to us by society.” Alan Watts   read more from Breaking Muscle http://bit.ly/2BaCo5c via IFTTT

By teaming up with others we can achieve our potential, learn from one another, and build upon the skills we share. Recently I was inspired by one of my clients, Jovanni. He had originally had a goal to lose weight and maintain his health, but after a three month program of about three sessions per week Jovanni hit a personal record of 143.2kg (about 315lbs) on his back squat, 61.4 kg (135lbs) on his overhead press, and 111.4 kg (245lbs) on his deadlift. Enthused by his progress, he expressed his desire compete in USA Weightlifting. In a bustling gym, I gave him a hug and lifted him off his feet. He’d been battling high blood pressure and type II diabetes before meeting me. read more from Breaking Muscle http://bit.ly/2RVgMnD via IFTTT

By teaming up with others we can achieve our potential, learn from one another, and build upon the skills we share. Recently I was inspired by one of my clients, Jovanni. He had originally had a goal to lose weight and maintain his health, but after a three month program of about three sessions per week Jovanni hit a personal record of 143.2kg (about 315lbs) on his back squat, 61.4 kg (135lbs) on his overhead press, and 111.4 kg (245lbs) on his deadlift. Enthused by his progress, he expressed his desire compete in USA Weightlifting. In a bustling gym, I gave him a hug and lifted him off his feet. He’d been battling high blood pressure and type II diabetes before meeting me. read more from Breaking Muscle http://bit.ly/2DHUJII via IFTTT

Train your quads, hamstrings, glutes, abs, lower back, forearms, and traps with the trap bar deadlift. The trap bar deadlift is an incredibly effective exercise. It is a kind of squat/deadlift hybrid lift. Obviously, you deadlift the bar off the floor with it in your hands but the movement pattern is closer to a squat. This allows you to create a deeper knee angle than conventional deadlifts.   read more from Breaking Muscle http://bit.ly/2DAeWQu via IFTTT

Protect your lower back and maintain balanced form with front squats. The back squat is a great exercise , but it’s not great for everyone. In many cases, the front squat is a better choice for most tall lifters. Having the bar front loaded allows you to maintain a more upright torso position and sit deeper into the lift .   read more from Breaking Muscle http://bit.ly/2UlEFSm via IFTTT

Train your quads, hamstrings, glutes, abs, lower back, forearms, and traps with the trap bar deadlift. The trap bar deadlift is an incredibly effective exercise. It is a kind of squat/deadlift hybrid lift. Obviously, you deadlift the bar off the floor with it in your hands but the movement pattern is closer to a squat. This allows you to create a deeper knee angle than conventional deadlifts.   read more from Breaking Muscle http://bit.ly/2S6sCee via IFTTT

Protect your lower back and maintain balanced form with front squats. The back squat is a great exercise , but it’s not great for everyone. In many cases, the front squat is a better choice for most tall lifters. Having the bar front loaded allows you to maintain a more upright torso position and sit deeper into the lift .   read more from Breaking Muscle http://bit.ly/2G0u9fi via IFTTT

Lobotomized by their devices, many of our youth drift along the superficial, never acting to create their own life. Our country is a tribute to freedom and the human pioneering spirit. America is an idea as much as a country—the land of opportunity—the dream of building a better life for yourself. We believe in human ingenuity, strength of will, conviction, and that freedom is worth fighting for—or at least we did. Somewhere between storming the beaches at Normandy and posting a selfie of us storming Best Buy for a Nintendo Switch, we lost ourselves .   read more from Breaking Muscle http://bit.ly/2Tf2MC7 via IFTTT

The point of these workouts is to stay on track with your fitness rather than making up an excuse to skip. Time seems to be the most important thing in one’s life, only behind family and religion. Being a coach, I see time and time again various things come up. From the kids getting sick, to work keeping you late day after day.   read more from Breaking Muscle http://bit.ly/2B5nVY8 via IFTTT

Lobotomized by their devices, many of our youth drift along the superficial, never acting to create their own life. Our country is a tribute to freedom and the human pioneering spirit. America is an idea as much as a country—the land of opportunity—the dream of building a better life for yourself. We believe in human ingenuity, strength of will, conviction, and that freedom is worth fighting for—or at least we did. Somewhere between storming the beaches at Normandy and posting a selfie of us storming Best Buy for a Nintendo Switch, we lost ourselves .   read more from Breaking Muscle http://bit.ly/2FXVAGA via IFTTT

The point of these workouts is to stay on track with your fitness rather than making up an excuse to skip. Time seems to be the most important thing in one’s life, only behind family and religion. Being a coach, I see time and time again various things come up. From the kids getting sick, to work keeping you late day after day. Regardless, there is always a way to get a workout in. Consistency will beat perfection every time . Even if the workout isn’t what you normally do, that’s not the point. read more from Breaking Muscle http://bit.ly/2B3fUmt via IFTTT

A comprehensive strength program focuses on balance between muscle groups. Lately, I have been reading about masters cross country (Nordic) skiers who are engaged in strength training for improving ski performance. What I found to be missing in their training plans is any mention of the “three planes of motion.”   read more from Breaking Muscle http://bit.ly/2Hqlyoq via IFTTT

A comprehensive strength program focuses on balance between muscle groups. Lately, I have been reading about masters cross country (Nordic) skiers who are engaged in strength training for improving ski performance. What I found to be missing in their training plans is any mention of the “three planes of motion.”   read more from Breaking Muscle http://bit.ly/2CDjlAg via IFTTT

Your sleeping patterns could be slowing you down from achieving your fitness and body composition goals. Your sleeping patterns could be slowing you down from achieving your fitness and body composition goals . Many of us have heard the 8-hour rule for sleep that deals with sleep quantity, but what about sleep quality? Optimizing sleep quality could be the missing key to getting leaner and boosting your energy and productivity.   read more from Breaking Muscle http://bit.ly/2DvgCdW via IFTTT

Your sleeping patterns could be slowing you down from achieving your fitness and body composition goals. Your sleeping patterns could be slowing you down from achieving your fitness and body composition goals . Many of us have heard the 8-hour rule for sleep that deals with sleep quantity, but what about sleep quality? Optimizing sleep quality could be the missing key to getting leaner and boosting your energy and productivity.   read more from Breaking Muscle http://bit.ly/2Ug32kp via IFTTT

Find some balance in your life and remember to have fun and don't suffocate the good stuff. "Training is life." "You gotta love the grind." "24/7, 365 hustle.”   read more from Breaking Muscle http://bit.ly/2RFxZBw via IFTTT

Find some balance in your life and remember to have fun and don't suffocate the good stuff. "Training is life." "You gotta love the grind." "24/7, 365 hustle.”   read more from Breaking Muscle http://bit.ly/2MnPbWq via IFTTT

If you can’t abide at the gym by participating with genuine heartfelt presence the way you would at church, then you should find someplace else to go. Wait, what? Stop exercising? Isn’t exercising good for you? Aren’t millions upon millions of people looking for the right reason to start exercising ? Besides, isn’t it my job and duty as a fitness professional and writer to convince you of the merits and copious benefits of exercise?   No, it isn’t.   read more from Breaking Muscle http://bit.ly/2FM4R4t via IFTTT

If you can’t abide at the gym by participating with genuine heartfelt presence the way you would at church, then you should find someplace else to go. Wait, what? Stop exercising? Isn’t exercising good for you? Aren’t millions upon millions of people looking for the right reason to start exercising ? Besides, isn’t it my job and duty as a fitness professional and writer to convince you of the merits and copious benefits of exercise?   No, it isn’t.   read more from Breaking Muscle http://bit.ly/2HyHEVI via IFTTT

Whether you are an athlete or an office worker, preventative maintenance on your body is a big deal. A good 90% of my clients (both for massage therapy and training) complain of some sort of pain regularly . In fact, it’s often the reason they seek me out in the first place. For the general population, nagging perpetual pain in the upper back, shoulders, and knees is egregiously common.   For athletes or generally active people, minor or severe pain or injury in and around the joints is a regular (and often self-induced) occurrence. In my experience, many of these issues arise from three main shortcomings:   read more from Breaking Muscle http://bit.ly/2U5cuqr via IFTTT

Whether you are an athlete or an office worker, preventative maintenance on your body is a big deal. A good 90% of my clients (both for massage therapy and training) complain of some sort of pain regularly . In fact, it’s often the reason they seek me out in the first place. For the general population, nagging perpetual pain in the upper back, shoulders, and knees is egregiously common.   For athletes or generally active people, minor or severe pain or injury in and around the joints is a regular (and often self-induced) occurrence. In my experience, many of these issues arise from three main shortcomings:   read more from Breaking Muscle http://bit.ly/2S08wSF via IFTTT

A better understanding of the natural progression of injuries can help you approach the management of the associated functional loss and pain that may occur. While most athletes are in denial when it comes to acquiring an injury or developing chronic pain, the truth is that sports disciplines are notorious for increasing your risk of experiencing injuries. A better understanding of the natural progression of injuries can help you approach the management of the associated functional loss and pain that may occur.   The following phases are normal after an injury has occurred :   read more from Breaking Muscle http://bit.ly/2FFQmiq via IFTTT

A better understanding of the natural progression of injuries can help you approach the management of the associated functional loss and pain that may occur. While most athletes are in denial when it comes to acquiring an injury or developing chronic pain, the truth is that sports disciplines are notorious for increasing your risk of experiencing injuries. A better understanding of the natural progression of injuries can help you approach the management of the associated functional loss and pain that may occur.   The following phases are normal after an injury has occurred :   read more from Breaking Muscle http://bit.ly/2RymPhY via IFTTT

It's not what you'd expect. I'm about to blow your mind . There's one exercise you're probably not doing that'll change your life and give you immediate results.   Walking.   Seriously. It's incredibly underrated. It’s become my favorite recovery modality by far. I know you don't believe me, so I'll give you an example from my own training this year.   read more from Breaking Muscle http://bit.ly/2ROjCKB via IFTTT

It's not what you'd expect. I'm about to blow your mind . There's one exercise you're probably not doing that'll change your life and give you immediate results.   Walking.   Seriously. It's incredibly underrated. It’s become my favorite recovery modality by far. I know you don't believe me, so I'll give you an example from my own training this year.   read more from Breaking Muscle http://bit.ly/2W16NeU via IFTTT

The best way to get your vitamins is through good, whole, healthy foods, but sometimes supplementation is in order. I’m sure we’ve all had them in our medicine cabinet at one time or another. Multivitamins are a staple in most people’s kitchens, but they’re not cheap!   read more from Breaking Muscle http://bit.ly/2SWTASH via IFTTT

The best way to get your vitamins is through good, whole, healthy foods, but sometimes supplementation is in order. I’m sure we’ve all had them in our medicine cabinet at one time or another. Multivitamins are a staple in most people’s kitchens, but they’re not cheap!   read more from Breaking Muscle http://bit.ly/2SY5qfp via IFTTT

The most important thing to recognize is that you must never go back to that old version of yourself—be your own hero instead. The hero’s journey is a tale as old as time . You can see it in just about any story we share with others, from movies (Star Wars, Harry Potter, Lord of The Rings, etc.) to television series and books.   While the details differ from story to story, the foundation is exactly the same in every single iteration:   read more from Breaking Muscle http://bit.ly/2TLkKvM via IFTTT

The most important thing to recognize is that you must never go back to that old version of yourself—be your own hero instead. The hero’s journey is a tale as old as time . You can see it in just about any story we share with others, from movies (Star Wars, Harry Potter, Lord of The Rings, etc.) to television series and books.   While the details differ from story to story, the foundation is exactly the same in every single iteration:   read more from Breaking Muscle http://bit.ly/2FtwnnW via IFTTT

Immerse yourself into the work without expecting any immediate outcome.   read more from Breaking Muscle http://bit.ly/2RvRDzN via IFTTT

Immerse yourself into the work without expecting any immediate outcome.   read more from Breaking Muscle http://bit.ly/2FpJDdb via IFTTT

If you are looking to make a change this new year your physical and financial health are probably the most broadly impactful places to start. I’ve always dreamed of getting rid of my car—freeing myself from my over-convenienced stupor to reconnect with the very human act of locomotion . The majority of our millions of years of human history, humans have been hunter-gatherers responsible for covering many miles each day with nothing, but their two feet. Couldn’t I, so opulently assisted by a bicycle, make do without a personal vehicle. I mean, we’d still have my wife’s after all.   read more from Breaking Muscle http://bit.ly/2VIxJQA via IFTTT

Beginners can make adaptations across the board, but experienced athletes will have to sacrifice something to achieve a desired outcome. We have a saying here: everything costs something . If you want to enhance some part of your performance, you should be prepared to suffer some short term (or even long term) consequences to other aspects of fitness and performance. There is almost always a trade off.   In my case, I decided over the summer (as I was fixing a problem with my nutrition) that it would be an ideal time to focus on building some size and strength. In late 2016 I injured my back and really hadn't been able to do much weight training through most of 2017. read more from Breaking Muscle http://bit.ly/2slZFw8 via IFTTT

If you are looking to make a change this new year your physical and financial health are probably the most broadly impactful places to start. I’ve always dreamed of getting rid of my car—freeing myself from my over-convenienced stupor to reconnect with the very human act of locomotion . The majority of our millions of years of human history, humans have been hunter-gatherers responsible for covering many miles each day with nothing, but their two feet. Couldn’t I, so opulently assisted by a bicycle, make do without a personal vehicle. I mean, we’d still have my wife’s after all.   read more from Breaking Muscle http://bit.ly/2M5Y4nt via IFTTT

Beginners can make adaptations across the board, but experienced athletes will have to sacrifice something to achieve a desired outcome. We have a saying here: everything costs something . If you want to enhance some part of your performance, you should be prepared to suffer some short term (or even long term) consequences to other aspects of fitness and performance. There is almost always a trade off.   In my case, I decided over the summer (as I was fixing a problem with my nutrition) that it would be an ideal time to focus on building some size and strength. In late 2016 I injured my back and really hadn't been able to do much weight training through most of 2017. read more from Breaking Muscle http://bit.ly/2FroYVu via IFTTT

The tricky part of getting back in the game after a muscle strain is to keep your injury site at rest while still keeping your body active. Pull your hammy? Strain your quad? Well, it looks like you are out of commission for a couple of weeks!   If the muscle strain is severe, you could be out for months .   You’re probably thinking:   "What caused the strain in the first place?” “Is there anything I can do to get back into play faster?” ”How can I make sure this doesn’t ever happen again?”   read more from Breaking Muscle http://bit.ly/2FnyGYM via IFTTT

The tricky part of getting back in the game after a muscle strain is to keep your injury site at rest while still keeping your body active. Pull your hammy? Strain your quad? Well, it looks like you are out of commission for a couple of weeks!   If the muscle strain is severe, you could be out for months .   You’re probably thinking:   "What caused the strain in the first place?” “Is there anything I can do to get back into play faster?” ”How can I make sure this doesn’t ever happen again?”   read more from Breaking Muscle http://bit.ly/2FmrYlW via IFTTT

You chug them down after every workout like your life depends on it, but do you really know if protein shakes do anything? You chug them down after every workout like your life depends on it, but do you really know if protein shakes do anything ? There are scientific studies covering various topics such as the best time to take them, the best type to use, and why they may or may not benefit you.   read more from Breaking Muscle http://bit.ly/2QygoGj via IFTTT

You chug them down after every workout like your life depends on it, but do you really know if protein shakes do anything? You chug them down after every workout like your life depends on it, but do you really know if protein shakes do anything ? There are scientific studies covering various topics such as the best time to take them, the best type to use, and why they may or may not benefit you.   read more from Breaking Muscle http://bit.ly/2TAPDms via IFTTT

Get creative. Dumbbells and kettlebells are a great way to train your limbs independently and make sure you're not developing a "strong" side or a "weak" side.   Most of us have muscular imbalances—a weaker arm, shoulder, leg, etc. If you find yourself constantly doing the classic barbell movements (barbell bench press, deadlift, and back squat) then you might be further developing and exacerbating your own imbalances.   read more from Breaking Muscle http://bit.ly/2shGoMi via IFTTT

Get creative. Dumbbells and kettlebells are a great way to train your limbs independently and make sure you're not developing a "strong" side or a "weak" side.   Most of us have muscular imbalances—a weaker arm, shoulder, leg, etc. If you find yourself constantly doing the classic barbell movements (barbell bench press, deadlift, and back squat) then you might be further developing and exacerbating your own imbalances.   read more from Breaking Muscle http://bit.ly/2Ffu2Nu via IFTTT

They say the carryover for the benefits of HIIT is up to 39 hours after one session of training, something none of us can afford to miss. In the fitness community there are always things that come and go . The key to success is learning the difference between those things that are trends or fads. Trends are usually longer lasting and usually have some validity within the research community.   read more from Breaking Muscle http://bit.ly/2CTOuRj via IFTTT

They say the carryover for the benefits of HIIT is up to 39 hours after one session of training, something none of us can afford to miss. In the fitness community there are always things that come and go . The key to success is learning the difference between those things that are trends or fads. Trends are usually longer lasting and usually have some validity within the research community. Fads are those things that lose popularity just as fast as they gain popularity. One of the things that I believe is here to stay is high-intensity interval training (HIIT). read more from Breaking Muscle http://bit.ly/2QvqVBY via IFTTT

Make sure you understand your "why" and then be sure the work you’re doing will get you there. It can be surprisingly easy to lose your way in the gym . It is especially easy if you tend to train by yourself and you don't have a coach or a trainer. I think a very valuable question that you need to ask yourself, aside from is: "Am I getting better or am I getting sweaty?"   First, some terminology: testing, training, and exercise—these are not the same thing, though sometimes they can look very similar.   read more from Breaking Muscle http://bit.ly/2s8Yhgl via IFTTT

Make sure you understand your "why" and then be sure the work you’re doing will get you there. It can be surprisingly easy to lose your way in the gym . It is especially easy if you tend to train by yourself and you don't have a coach or a trainer. I think a very valuable question that you need to ask yourself, aside from is: "Am I getting better or am I getting sweaty?"   First, some terminology: testing, training, and exercise—these are not the same thing, though sometimes they can look very similar.   read more from Breaking Muscle http://bit.ly/2TtK4Gh via IFTTT