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The alarm goes off and you hit snooze. Seven minutes later, it goes off again.  Before you pull back the covers you grab your phone and check your notifications. After scanning your Facebook thread you get out of bed and you walk to the bathroom and turn on the shower.   Once in the shower you wash your hair first, then your face, and then your body.  Right arm first followed by your left… The crazy thing is, you probably didn’t think about any of those actions.  Over time your brain has engineered and ingrained habits that control your everyday choices. What if I told you that most of the decisions you make on a daily basis are actually not decisions at all.  Rather, they are habits that you have developed over the years.  Essentially, for most of the day your body operates on autopilot. In his book, “The Power of...
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Warm-ups that get the body moving are great—especially ones that start on the ground and progress to the feet. They prepare the body for a wide range of movements and build movement skills that carry us through life. And, they actually get us warm. But, when it comes to warming up for strength training, they are only one piece of the puzzle. We need to warm-up with weights as well—we can’t just jump into our strength training sets without acclimating ourselves to the movements and how they load our bodies. So, let’s chat about that. Below you’ll find five reasons why you need to warm-up with weights before going full bore into your training. Reason #1: Weight Warm-ups Prep The Nervous System Ever notice how the same weight feels “lighter” after a few sets with it? That’s because your nervous system acclimated to the work it was being asked to...
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The role of a warm-up in one’s training program should address key concepts of human physiology and performance to build a stronger, faster, healthier athlete and/or client.  Whether athlete or gen pop, the goal of the warm up should be to physically and mentally prepare your client for the upcoming workout. Let us spend a few minutes discussing the primary benefits of a thorough warm-up that will prepare your clients, whether athlete or gen pop, for optimal performance. 5 REASONS TO WARM UP There are 5 fundamental benefits of properly warming up and they are: Increased Body and Muscle Temperature: Enhanced body and muscle temperature will improve circulation and improve elasticity in muscles. Additionally, increased muscle temperature during warm-ups of 15-20 minutes may decrease muscle soreness without sacrificing force output. Improved Blood Flow: Vasodilation (widening of blood vessels) allows for improved blood flow to active muscle tissue delivering oxygen-rich blood...
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You have worked all year to look and feel great.  Whether or not you want to admit it, feeling confident while wearing a swimsuit on vacation has been a driving factor for you for the last few months. With summer finally here now is the time to show off all your hard work.  The tricky thing with a vacation is that people often use this as an excuse to NOT workout.  And if you have a few vacations planned this summer that means your fitness will ultimately hit a roadblock. Working out consistently while traveling can be tough. But even if you have a few vacations planned this summer, you can keep your training momentum. This blog will show you how. Here are a few things hopefully you will pick up from reading this. How to train with limited equipmentHow to train with just your body weightHow to get your...
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