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No Pain Still Gain (MuscleandFitness.com June 2015)

No Pain Still Gain (MuscleandFitness.com June 2015)

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Chia Seeds & Health Facts

chiaseedsmain

Chia seeds are likely to help balance blood sugar, improve heart health, reduce inflammation, aid weight loss and improve digestive function. All fantastic reasons to include them in your diet!

I am a little bit obsessed with chia seeds at the moment. I add them to my oat bran of a morning, make puddings, put them in my banana muffins, choc mint brain power bites, smoothies, yoghurt, salads and pretty much anything else I can think of!

Here are 10 reasons why you should add some chia seeds to your diet:

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Coffee & Nutrition Facts

cafemain

A common question that comes up a lot for every nutritionist is “can I still drink coffee?” or sometimes it can be a statement “Don’t tell me to give up coffee, because I won’t!”.

So what is the answer when it comes to your cappuccino, latte, macchiato, flat white, espresso etc? My standard answer is pretty much in line with my whole approach to health: everything in moderation.

It’s important to have balance in our lives and our diets and if coffee makes you happy I’d be reluctant to say you can never have it again. Having said that, there may be cases where I suggest that people do cut it out because it is making their condition worse, for example women suffering menopausal hot flushes, or someone with anxiety or migraines.

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I swing to be strong for life

I swing to be strong for life

            I swing to be strong for life

            Just like most of students of the kettlebell, the swing has had a profound effect on me. I was fortunate enough to have been indoctrinated into kettlebell training eight years ago by Jeff Martone. It was the practical application to my study's of Gray Cook and the movement screen (PNF, reciprocal inhibition, irradiation). Jeff also had one point that he hammered home, everything derived off the swing (ex. clean & snatch). What he meant was, learning the swing is a pivotal point in our strength journey, without proficiency in the swing and learning how to hip hinge correctly, all other exercises would lack efficiency. Take the split squat for example, once I tell a student to squeeze their glutes and pull their knees-caps up as if they were swinging, they pop straight up and look at me with amazement. There is one caveat. The deadlift and the plank are the prerequisites to the swing. Once we have that down, we can then start dialing in on the swing. They are a myriad of benefits that can all be linked to the swing and they have been a life changer to my students and myself.  

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Eat Clean To Get Lean

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Long boring cardio sessions, back to back cardio and spin classes and no results. What am I doing wrong? This is a common question heard by most Matrix trainers. The answer is add in some strength training to build lean muscle which will speed up your metabolism and a healthy meal plan to get all the proper nutrients. Don't worry were not suggesting another crazy fad diet but sensible eating to permanently lose pounds for good.

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Secrets of Strength Volume 1

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Diaphragmatic Breathing

When it comes to dead lifting there are a few common mistakes that many people make.  By fixing these mistakes, you can instantly add weight to the bar and continue to get stronger while maintaining healthy joints.

1) Breathing - When it comes to life, breathing is essential.  When it comes to deadlifting... breathing is essential.  The ability to take a deep breath that fills your stomach and not your chest is vital to protecting your lower back in the deadlift.  

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The Best Exercise You Ought To Be Doing

Crunches
Weight belt no no

2015 is here, and there are a lot of new faces in the gym.  “Resolution-ers” are filing in, jumping on the treadmill and banging out countless reps of sit-ups in hopes that this is the year they reach their goals.  If you have read my Core Training 101 post, you would already know that sit-ups are not the most effective way to strengthen your core. Nor will they help you get that six-pack you so desire.

 

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The Truth about Youth Training

The Truth about Youth Training

The Truth about Youth Training

Youth athletics is a topic that engenders great discussion and debate among trainers, strength coaches and parents.  Often, we hear stories of children and teens who push themselves (or are pushed by parents and coaches) to the physical brink within their sport only to suffer debilitating injuries that impede their athletic career.  Research finds that these incidents are more pervasive than we could imagine.

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Community Healing Circle -Celebrating Your LIght!

COMMUNITY HEALING CIRCLE

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Bench Press Set-up and Lift-off part 1

 bench

How much do you bench ? This is one of the most asked questions among men, and rightfully so. It expresses great upper body strength.  The problem is it is rarely done correctly. Remember, I said it expresses great upper body strength. It has to be looked at as a movement and not a chest exercise.

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THE TRUTH ABOUT TONE ! NEW WEEKLY FITNESS FACTS!

THE TRUTH ABOUT TONE !  NEW WEEKLY FITNESS FACTS!

Today is the start of Weekly Fitness Facts. Starting today, I will post weekly fitness facts on exercise techniques, Matrix training highlights and or researched information to improve your training performance. The information is based on over a decade of education and the results of my students and myself. Post will include information on strength exercises such as the bench and squat , flexibility, injury prevention and weight loss to name a few.

  To kick off our Weekly Fitness Facts. I would like to talk about being toned. Everyone wants to be toned but we need to know what tone is first in order to achieve it. Tone is the tension in a relaxed muscle.  Your nervous system keeps your muscles half flexed and half relaxed without losing energy. My Somatic training calls this optimal resting length. The only way to facilitate tone is through properly executed strength training. Strength is equal to tension, which is equal to tone. In Pavel Tsatouline book Power To the People, he states "The Stronger you are, the harder you will be - provided that you gain strength by learning to generate tension rather than by building muscle. Strength and tone are the same thing" (pg 24). In the strength community we know that strength is a skill. When we have a faulty movement pattern, we will get what your massage therapist calls a hyper-tonic muscle. This is a muscle not half flexed/ half relaxed but that is overly stimulated. This is do to a weakness in the body that causes the nervous system to overcharge a synergistic muscle into protection mode and causes tightness. An example would be a tight pectoral muscle. The pec is a driver , but when the stabilizers that control the scapular blades are not up to par with the pec strength and or firing correctly, we will see unwanted tightness of the pec. The pec is then doing two jobs. Driving and stabilizing. This a confused muscle. So to be toned but not stiff, we then must not just pick up heavy weights but do it correctly.

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The 2014 Rock Hard Challenge (MuscleandFitness.com April 2014)

The 2014 Rock Hard Challenge (MuscleandFitness.com April 2014)

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Brains and Brawn (MuscleandFitness.com December 2013)

Brains and Brawn (MuscleandFitness.com December 2013)

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Illumination -A Journey for The Mind, Body & Soul

Illumination A Journey for the Mind, Body & Soul

Saturday, November 16, 2013

1:30pm -2:45pm

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Mud and Blood (MuscleandFitness.com September 2013)

Mud and Blood  (MuscleandFitness.com September 2013)

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WHAT BETTER WAY TO GET MOTIVATED THAN TO WORKOUT WITH A FRIEND

Contact a manager for more details on FREE trials and referal programs.

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core 101

core

Defining the core could be the biggest debate of the last five years. I am going to simplify the true role of the core. To me, there is no core, the body is one piece. The core is then the bodies ability to work together to effectively fire your Abdominals.  I will explain. Your abdominal muscles connect from your ribs to your hips.

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FREE GROUP PERSONAL TRAINING FOR A LIMITED TIME ONLY

 

 

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LARGE GROUP PERSONAL TRAINING

 

 

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Split Squat Progression

split

Squats and Dead-lifts are known as the kings of exercise. Rightfully so , but single-leg exercises have a huge carryover to performance. They enable you to find and correct imbalances that will decrease injury risk and enhance performance.

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