Training

How much do you bench?

That is the stock question you get from the average gym goer.  Insert the word “bench” for “squat” and “deadlift” and you’re pretty much getting yourself into one of the oldest pissing matches in the world.

Well, quite frankly, I’m going to take a gander that you are probably not lifting as much as you think you can.

What you may or may not realize at this point is that you are being held back by several critical factors affecting your body and these, in turn, are hurting your performance in the gym.

The fact is, if you don’t maximize your body’s performance in the gym your results will suffer along with it.

Well, I’m here to tell you that it’s not your fault.

While mainstream media is focused on which workouts to do to help you look better they do a very underwhelming job of helping you perform better.

If you can’t perform at your best you certainly can’t look your best.

Today I want to show you a simple Pre Workout booster that will help enhance your strength and power in the gym while healing old injuries and protecting you from new ones.

Don’t worry.  This simple pre-workout booster is NOT an expensive supplement, an illegal injection nor does it require a big investment of money.

In fact, you only need is a ball and 2 minutes of your time.

And yes, it will help you increase your strength plus muscular endurance for your bench, squat and deadlift…if you’re into that kind of stuff.

Interested?

Good.

Today I want to show you the power that is called Self Myofascial Release (SMR) or what is called Self Massage. 

Doing SMR before my own workouts have helped me overcome debilitating lower back and shoulder injuries while lifting more weight (with less pain) than I could have ever imagined.

But what is Self Myofascial Release and WHY does it enhance your performance in the gym?

It all boils down to the quality of your Fascia (Pronounced Fa-sha).

Fascia is a tissue which re-organizes long the lines of tension imposed on your body, adding support to any misalignment and contracting to protect you from further trauma.

To get a better idea of Fascia picture in your mind a sword.

Fascia is the sheath that goes over the sword to protect act as a protectant. Fascia is your sheath protecting and covering every single muscle on your body.

It has been estimated by researchers that if every structure of the body EXCEPT the fascia was removed, the body would STILL retain its shape.

Unfortunately, due to 9-5 sedentary jobs as well as the damage many do on a frequent basis to their muscles in their workouts, about 90% of people who hit the gym on a frequent basis are operating with dysfunctional fascial tissue.

This inevitably leads to nagging pains (lower back, knees and shoulders) and a body that isn’t living up to its fullest potential especially when it comes to working out.

Chances are if you are feeling pain in some area of your body it is directly related to having specific dysfunctions in your fascial tissue.

So How Does Self Myofascial Release Help?

The most effective way of improving the quality of your fascial tissue is through, you guessed it, Self Myofascial Release.

When you do apply SMR to your body you are essentially fixing your current postural issues, healing old adhesions and dysfunctions in the muscle thus helping your body workout in an optimized state.

When this happens you actually have MORE strength, speed, power and energy than ever before because your body will be free from the constricting effects of its fascial tissue.

SMR is the most potent way of improving your fascial restrictions and in turn enabling your body to move with more range or motion and more force than ever before.

Think of Self Myofascial Release as putting a BRAND NEW engine in your body’s chassis.

Or if you’re like me, think of the effect of doing Self Myofascial Release is like going from a driving a Toyota Corolla to tearing down the roads in a brand new Lamborghini.

Who doesn’t want that?

One way I love to do Self Myofascial Release is by using a Lacrosse Ball.

Through testing we’ve found that it is an incredible tool to get deep into where the true dysfunction of your body is located (hips, glutes, posterior delts, lats and adductors).

I’ve personally used it to heal my own body while becoming the best athlete I’ve ever been and I’m in my mid 30’s.

Now I can tell you how to do Self Myofascial Release but I’d much rather show you as that would have the best benefit.

For an idea of how to massage your body with a Lacrosse Ball see the video below:

foam roll

Now that you know the power of Self Myofascial Release the only thing you gotta start doing is APPLYING IT.

By Jim Laird

Women hire trainers far more often than men do. It’s a proven fact. Women are more likely to ask for help, and they’re more likely to trust that what they’re being told about fitness is the truth. Trouble is, most of the information available for women, both online and otherwise, is garbage. For years, women have been misled, and they’re constantly being told to do the wrong things, for the wrong reasons. This has to stop.

There are three major issues common to just about every woman I’ve ever coached. They start exercising because they want to get “toned,” they want to improve their health and longevity—and feel better in the process—and they want to make more time available because their lives are so busy. In my experience, there’s only one thing that can make all of this happen the way women want:

Strength training.

What the Hell Do I Know?

I’m a strength and conditioning coach, and I’ve been doing this for a long time. When you meet me for the first time and hear about my powerlifting career and coaching experience, you’ll probably assume I make my living training athletes—meaning men. In reality, I pay my bills by training women. Since 2001, I’ve helped hundreds of women achieve their goals with some very simple solutions—and what I’ve found is that the vast majority of these women have come to me with similar concerns.

What do you want when you hire a trainer or start an exercise program? You want to “tone,” or “get toned,” right? Most women don’t even know what this means, much less what it entails. What you need to know, before you go any further, is that there’s no such thing as toning. When you change your body composition, you’re doing one of three things (that you’re mistaking for toning): You’re building muscle, maintaining muscle, or losing muscle. That’s it.

You want to build muscle. When you do, it’s going to make you look more firm and more defined—and you’ll look like you’ve shrunk, because you’ll be losing body fat. This isn’t toning. You’re making your muscles fuller, and you’re making your body dense—and not in a way that has any negative connotations. You’re not going to “get all bulky.”

Racing Against Time

Most women I start working with know what they want, but they have no idea how to get it—and everything in this regard starts with the amount of time they have every day. Women are mothers, they’re business owners, and they have families they want to take care of. Society, at least in a traditional sense, demands these things of women, and it’s a fact of life that a huge percentage of the female population will eventually encounter this situation.

Society, however, isn’t finished. Today, the average woman is expected to have a job and a career, she wants to have a family, and she wants to look amazing while she’s doing all of this. You’re being pulled in twenty different directions at any moment of the day or night, so the last thing you need is to be stuck on the elliptical machine at your gym for two hours every day. It’s simply not necessary when strength training can get you better results in a fraction of the time.

Strength Equals Good Health

You want to look good, to feel good, and to be in good health while you’re doing it, but too many women—and, unfortunately, their trainers—seem to misunderstand the process by which all of this happens. Too many people seem to have bought into a boot camp mentality, where looking and feeling good entails beating yourself into the ground on a daily basis. This type of training is completely counterproductive for what you’re trying to accomplish.

An intelligent strength training program will improve your posture, address osteoporosis, help control and regulate your blood sugar, promote good movement patterns, protect your bone density, and give you the stability you need in all the right areas.

Most women don’t know how to control the middle of their bodies. Through years of improper training—or by relying solely on modalities like yoga, too much of which will make you too limber in your spine while neglecting to teach you how to brace your middle—a lack of stability will cause mobility and lower back issues. This stems from a lack of core stability, and strength training is the solution.

Strength in Practice

The idea here is to train like an athlete, using big movements like deadlifts, squats, and pull-ups—when appropriate. I’ll typically start women off with bodyweight movements to teach them how to control their bodies. Even with this, I’m talking about big moves here, with not very much isolation work. We’ll also throw in some explosive work, like medicine ball throws. This is essentially powerlifting combined with training for athleticism.

This type of training will build you a basic, general strength base, which is essential if you’re planning to move on to anything more advanced. Start with your bodyweight on all these major exercises, then advance to deadlifting and squatting with a kettlebell or dumbbell.

This is the most efficient way for you to train, because strength training gives you more for your investment than anything else you can do in the gym. It increases your metabolism, it builds muscle mass, and it actually burns more calories over a longer period of time than doing cardio. Smart strength training, done within your means, will also improve hormone optimization, which is essential if you want maximal results from any program.

“I thought I was supposed to feel exhausted…”

Again, it’s a common misconception, and not only among women, that training has to wipe you out and exhaust you—and that if you don’t leave the gym feeling this way, your session wasn’t a good one. By what criteria are we judging this, though? What results are you really looking for out of your exercise program? Do you want to feel exhausted all the time, or do you actually want to walk around feeling good and healthy?

Looking good doesn’t necessarily mean you’re healthy. If your goal is overall longevity—and to look and feel your best—you don’t have to train yourself into the ground every day. If you’re so exhausted that it’s affecting your quality of life and giving you health issues, is this really beneficial for what you want over the long haul?

Getting the body you want, and the health you deserve, isn’t about getting tired. It’s more a function of getting your blood sugar under control through proper training and nutrition. Ironically enough, training to exhaustion will actually throw your blood sugar off. If you’re working so hard that it’s having a negative effect on your hormones, you’re not going to get anything you want out of your programming. You won’t have optimal performance, and you won’t even come close to the body composition you think you’ve been working so hard to achieve.

Strength and Self-Worth

When one of my clients does her first pull-up, or she sets a personal record in the squat, this is an event that causes a change. It tells a woman there’s something she can do that other people can’t. A lot of the women I train are now stronger than their husbands, which is a very interesting situation, to say the least. This gives them the confidence to know they can take care of themselves, and it works miracles when it comes to self-worth and self-esteem.

Many of my female clients come from backgrounds where they’ve done things like run marathons. What they don’t understand, at least at first, is that what they’ve been doing is giving them the opposite of what they want. I’ll take a woman like that and start with bodyweight movements. Very quickly, they’ll look and feel better, so we’ll give them a little bit more—and then some more after that. It’s almost like you’re being tricked into lifting weights.

In fact, I don’t even tell some women that I eventually want them to lift. We’ll do four weeks of bodyweight movements before anything more serious, and their bodies start to change, because that was all they needed. Then we’ll give them a kettlebell to work with for four weeks, and things change even more. After a while, I’ll start hearing things like, “I’m shrinking! I’ve lost a full dress size!” This is when you’ll start to enjoy going to the gym. You’ll feel better when you leave, you won’t be exhausted anymore, and you’ll sleep better, too. That’s what a good strength training program will do for you.

These days it feels like we never stop. Between work, friends, family, and all the other daily stressors we encounter it can be easy to find yourself in a low place. Tired, difficulty concentrating, unmotivated to do anything, feeling hopeless or irritable, loss of interest in activities you like; all of those can be signs of depression. Depression is not uncommon and more people now than ever are taking antidepressants. However, antidepressants are not a necessary or even wanted solution for all of us. If you have mild to moderate depression there are other approaches to feeling better, a handful are listed here:

1. Sunshine – When you’re feeling down or even exhausted, getting sunshine is a great way to improve your mood. Sunlight provides our bodies with vitamin D; vitamin D deficiencies have been linked to a variety of chronic illnesses including depression. Research has shown that increasing Vitamin D by light therapy or by supplementation can help to reduce the symptoms of depression. However, if you choose to go out in the sun, sunscreen does prevent absorption of vitamin D, so if you can, spend small amounts of time in the sun frequently throughout the day.

2. Exercise – Regular exercise is vital to preventing and reducing symptoms of depression. Endorphins are chemicals released into the body that help to reduce pain. Exercising is one way you can get your body to produce endorphins. Research has shown that endorphins not only reduce pain, but also help to reduce symptoms of depression, anxiety, and stress. Hence the term “Runner’s high”; continuous exercise between moderate and vigorous intensity activates the production of endorphins during exercise. Exercise also improves sleep duration and quality (also important to reducing depression). Other ways to induce endorphin production are excitement, laughing, and sex.

3. Eating healthy – While emotional health and diet may seem to be unrelated, a number of recent studies have suggested that there is an association between what we eat and symptoms of depression. One such study showed that people who reported eating “processed foods” like sweetened desserts, fried foods, processed meats, refined grains and high-fat dairy products were more likely to report symptoms of depression than people who reported eating more “whole foods” such as fruits and vegetables. Most recently, a large study conducted by the National Institute of Health, found that increased consumption of sweetened drinks was associated with depression, especially diet soda, diet fruit punch and diet iced tea which contain artificial sweeteners. Eating a diet rich in particular nutrients such as vitamin B-complex, Omega-3 Fatty acids, and vitamin D have also been shown to reduce symptoms of depression.

4. Meditation – Numerous research studies have found that practicing mindfulness meditation can help to reduce anxiety, stress, and depression. Mindfulness meditation is the practice of awareness of emotions, feelings both mental and physical, and being non-judgmental and present with those feelings. The purpose of this type of meditation is to acknowledge all of the emotions and feelings you are experiencing in that moment instead of ignoring them; alternating between positive thoughts and negative thoughts in hopes to invoke peace and awareness.

5. Mindset – Changing your mindset is another way to increase your ability to overcome depression and deal with the challenges and stress of our daily lives. If there is something you are unhappy about or a particular situation that is causing you to feel depressed, try to come up with a few positive outcomes of the situation or how the situation could be worse. Even though it may seem challenging to be optimistic write down a list and continuously use it to remind yourself to be positive. Also, consistently remind yourself of even the smallest things in your life that are going right, that make you happy, and you have to be proud of.

If you’re going through something now, keep your head up, you’re not alone, and you most definitely can confront any challenge!

by Pauline Nordin

Abs are not made in the kitchen, they’re made in the mind—and the same goes for the rest of your physique. Forge a positive outlook with these personal challenges, and use it to achieve a body of steel.

You probably heard someone say that the brain is the largest erogenous zone. This is no joke. Your mind holds the key to your happiness, sexiness, and overall satisfaction. But when you get discouraged and down on yourself, the brain can be your worst enemy.

Did a bad day at work “cause” you to come home and plow through a pint of ice cream? Have a few late nights “made” you snooze through that morning workout? It sure felt that way. It’s easy to blame the deterioration of your program on life’s circumstances, but deep down, you know those things didn’t make the decisions. It’s on you.

I’m not here to blame you. If you’re like most people, you’re already plenty good at that. No, I’m here show you the hidden opportunity hidden inside “It’s really on you.” Basically, when you believe it, you can’t escape the follow-up conclusion that you really do have the power to do whatever you want.

This type of cognitive growth doesn’t happen by accident. If you let your mind get weak, it can become an enemy of your muscles. If you treat it like the biggest muscle of them all, and develop it day in and day out by facing and overcoming challenges, then its potential is limitless.

Looking for a place to start? Try these 10 mental challenges. Put them in your program just like any other movement, and repeat them as often as possible. They’re not easy, but the best workouts never are.

Don’t let fear of failure leave you stagnant. Apprehension will cause you to hold a steady, creeping pace. This isn’t bad in and of itself, but let’s be frank: There’s a time to be cautious, and a time to let enthusiasm stamp down on the accelerator. Life is a journey, but you don’t get there by driving the same speed both in the school zone and on the freeway.

Instead of thinking of your ambitious goal as a guaranteed failure, tackle your challenge by recognizing it as a step toward a stronger you—no matter what comes out of it.

Looking for advice on the latest music or how your swimsuit looks from behind? By all means, ask a friend. But when it comes to your fitness goals, take other people’s opinions for what they are: Something that belongs to someone other than you.

This isn’t easy. The closer people are to you, the more they’ll feel the need to tell you exactly how much you can accomplish. And you’d better believe they can be convincing. But they’re still not you. Don’t let them make you settle.

Sometimes, no amount of gym music or background noise can drown out that little voice squeaking, “What are you doing trying to lift a 200-pound barbell?” or “You can’t land that box jump!”

The only voice that is loud enough to defy the voice of failure is your own. Trade in the self-doubting “Why me?” for the empowering “Why not me?” Say it right now. Say it! Great things begin with those three words. It’s time to add your dreams to the list.

Has arm flab got you down? Does lack of muscle tone have you feeling like a failure? Cast a positive light on negativity. When you look at yourself in the mirror, see your potential and how what you have now will help you get where you want to go. Instead of saying “I’m so fat,” switch it to, “My solid frame will help me be able to lift a lot.” Instead of saying “I look like a skeleton,” say, “I’ve got the perfect structure to fill out with some muscle.”

The professional sports we see on television make it look like winning the championship gives training all its meaning, but that’s not the case. It’s the project of getting there, and relishing in the struggles and triumphs along the way. “Before” and “after” are just arbitrary categories, after all.

Sure, gobbling down that Snickers bar won’t create a major dent in your diet, but it’ll definitely put the brakes on your mental drive. Remember what I said about the power of belief? Giving in just once will weaken your will and let doubt creep in, even if you barely feel it at first. The more slip-ups you allow, the more of a habit they become. Viewed this way, there’s little to be gained and a lot to be lost.

Saying “no” is a skill that is developed through commitment and repetition, just like squats or deadlifts. This has been studied many times. This means that while turning down trash food on Day 8 feels like torture, by Day 42 you’ll actually enjoy it.

If you believe in where you’re going, even tiny positive steps can be immensely satisfying. Maybe you’ve gone down a pant size, replaced some fat with muscle, seen a new muscle twitching in the mirror, or you just realized that you feel better and have more energy.

Does this mean you should reward yourself for your work? Honestly, the whole idea of earning “rewards” is a bit wimpy. This feeling is your reward. Allow yourself to bask in it for a second. Harness the positive feelings that come with sticking to a plan and watching it unfold. Now get back to work.

There’s nothing new under the sun. Many have done what you’re trying to do. Does this mean that your goals aren’t special? That’s one way of looking at it. Another is that it means your goals are achievable.

When you struggle to maintain a structured workout schedule, or when you’re frustrated with a lack of progress, tap into the experience of your fitness forebears. Their lesson is usually a simple one: Stay the course, and keep yourself pointed toward the destination. Every minute of every workout, you grow stronger.

Dare to put all of your eggs in one basket. To muster enough mental strength to transform your body, you have to have fitness on the brain. The desire to achieve your goals has to be a passion, and yes, an obsession. It must be so strong that no other options exist.

What is your plan B, really? Something you don’t want anyway? Then don’t even acknowledge it. Aim for where you want to be, and trust that wherever you end up, you’ll be better off.

You are your own best cheerleader, swami, and life coach. Embrace the role. Bolster your inner badass with repeated daily mantras.

When you wake, tell yourself “Every choice I make takes me closer.” Say it 10 times—out loud. Then, as you brush your teeth, look into the mirror and say: “Damn, I’m fantastic. I’m smart, I’m tough, and I’m powerful. I’m on my way to be all I can be and then some.” It will feel silly at first, but just like you get stronger every time you say “no,” you’ll get better at believing—and becoming—what you say.

Along the way, harness the power of the pen. Start a journal and keep yourself up-to-date on where you’re going and how you’re getting there. It may sound silly, but think of all the times in your life where you lost track of a few months and ended up somewhere you didn’t want to be. This is a way to slow down your life and make it work for you rather than slip away from you.

Whether you’re lifting weights or maxing out on the treadmill, consistency is the key to physical transformation. What’s the key to consistency? Determination. That’s the catalyst that turns “maybe” into “definitely.”

It’s easy to stick with something for a day or two, but true determination is a skill actively exercised by doing everything in your power to follow the plan you laid out. You have probably called someone a “flake” in the past, or maybe you’ve been called one, but no more! Don’t define yourself that way or allow anyone else to. You are now someone defined by perseverance and success. End of story.