On Air Fitness

There are no magic pills in fitness. There are no secret techniques you can use to avoid the need for diet and exercise. However, there are a few things you can do that produce disproportionate results. Each of the following habits is easy to follow, and will significantly improve your health, body composition, and/or energy levels. They’re not magic pills, but they do give you a major return on your effort. Stay hydrated Dehydration can cause overeating, mood swings, lethargy, and brain fog- and most people are mildly dehydrated most of the day. To avoid this, Drink a glass of water upon first waking up, every 2 hours throughout the day, and before each meal. Get moving after meals When you eat, your blood sugar rises. And in response to that rise in blood sugar, your body produces insulin, which lowers your blood sugar by pushing it into your body tissues. Unfortunately, some of that sugar goes into your fatty tissue, and the insulin also has a depressant ...

Doing What I Can With What I Got is Good Enough

Life can have a way of making you feel not good enough. Whether from past circumstances or negative self-talk, it can really be a continual upsetting existence. If you let it... I have struggled with the feelings of not being good enough to understand how destructive it can be to your confidence and well-being. I decided years ago this was no longer going to define me. It was probably one of my healthiest life-changing decisions. Health and fitness require acceptance of who you are now in order to make the changes to become a better you. Your journey can't be about what everyone else is doing and worrying about what they're thinking. What matters is what you're doing to improve your life and how you feel about you. With me? When it comes to fitness and especially workouts, I make them my own. I do what works best for my body and life. My About Me section explains why certain medical issues require modifications to some of my exercises. I worked through lots of emotional a...

T-Nation: The 3 Essential Workout Methods for Muscle

Since Brad Schoenfeld published his 2010 review paper on the three mechanisms of muscle growth, oodles of articles have been written on the subject. Despite this fact, none to date had clearly and systematically described exactly how to preferentially target each mechanism for compounds lifts like squats, deadlifts, bench press, pull-ups, etc. Until now, that is. In our new article for T-Nation, Bret Contreras and I break down which variation of the lifts to perform and how to manipulate training variables like sets, reps, tempo, and rest in order to build the most muscle scientifically possible . Here’s the link: https://www.t-nation.com/training/3-essential-workout-methods-for-muscle In response to the article, my friend and physical therapist Chris Leib did a great video demonstration showing how to utilize these techniques through loaded carry, kettlebell, and mace training:

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On Air Fitness

All You Need Is 8 Minutes To Feel More Energized In The Morning

Can You Pull Up Properly?

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