Have you ever heard of or seen someone out at a restaurant or the movies by themselves and thought “that’s kinda strange” or “how lonely!”? Why? Maybe they needed some quality time with themselves and are smart enough and confident enough to not be ashamed in taking the opportunity to do so. And maybe you…

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​What are macronutrients?Macronutrients are the components to one’s diet that yields energy, or in a more common term, calories. What forms do macronutrients come in?-Carbs, 4 calories per gram-Fat, 9 calories per gram-Protein, 4 calories per gram What do each do for the body? How does the body utilize them?In less science-y terms:              Carbs are…

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Hey diligent friends! I know we all wish working out & eating to our macros or right most of the time was the gateway to a straight shot to seeing our appearance the way we want it or reaching the athletic goals we aim for, so I hate to be the bearer of bad news, but…

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Intermittent Fasting is a dieting tool.Don’t get confused with thinking of it as a form of diet, but rather, understand it as a strategy in your diet or lifestyle. ​​Personal Experience: I began implementing IF back when I was prepping for my last figure show in 2015. I did this because as my calories decreased, it…

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1)      Consistency makes sensea.       It makes sense because when you want to develop new habits or progress at literally anything, how will you know if it works or not if you aren’t consistent. In terms of dieting, whether to lose, gain, or maintain weight, it is half science, half trial and error. But you…

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​I have a story to tell you.​I do not have the case of RBF (Resting Bitch Face). Unfortunately, for me, it is the exact opposite. I have NFF (Never-ending Friendly Face). This would explain why I like training in empty gyms. Gyms where people do not approach me, where people do ask me questions, and…

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​When it comes to lifting, sports, and physical activities in general, even something as simple and natural as gait (walking) you have got to pay attention to the details in which your body moves. Lack of body awareness can lead to a lack of realization you have a movement pattern dysfunction. Lack of realization becomes…

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Cossack Squats Cossack Squats are, how I like to describe them, an ATG lateral lunge. When performed correctly this exercise can help build the muscles that when weak or untrained can cause knee valgus, increase dorsiflexion and ankle mobilization, build glute strength, and develop postural stabilization of the trunk (which assists in preventing excessive forward…

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If the goal of the athlete is to improve maximal strength, can speed and explosive strength from plyometric/jump training transfer into supporting that main goal? This is the question. The intention of plyometric training is to generate force at a greater rate. Therefore, the idea here is that this adapted power can increase strength and…

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So, you’ve never tried to arch while you bench but you kind of want to see what its all about. But you have some reservations. How do you do it? Why would you? Wouldn’t it hurt your shoulders and/or back? Isn’t it kind of like… cheating?These are all common questions and concerns I hear from…

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