What I’m Reading Wednesday: Get in a Quickie… Workout

How is it already August? You know you should squeeze in a workout, but it’s beautiful outside and we all know… winter is coming.

games-of-thrones-1980596_1920
Credit: Pixbay

So dominate these efficient routines, enjoy the sun and avoid all white walkers & stone men!


Don’t you just love that immobilizing, clenching feeling you get when your abs are sore and you sneeze? No? Hmmm… well, then maybe you should avoid this workout. This circuit is also wonderful if you are in a super busy gym as well, bc it only requires one piece of equipment and limited space.
Med Ball Workout (5 MOVES TO A 6 PACK!) – Jeff Cavaliere with Athlean-X.com

Got a big day coming up… and you need to look jacked? Check out this program. The theory behind this routine is the same one I use for my brides. ***SPOILER*** I have some big things coming up in the fall for those fiances, so if you know anyone that needs to look diesel in a dress or smokin’ in suit… tell them to keep an eye out for me!

Only have 30 mins? Perfect! You can still get in an amazing workout. This exercise series was developed by one of my favorite fitness gurus Tony Gentilcore. Essentially it’s heavy deadlifts, followed by squats, push ups, kettlebell swings, rows, and farmer’s carries. Go crush it!

 

What I’m Reading Wednesday: Power of Ten

I leave for my epic road trip out west and back in ten days. Although I’m not really paying attention to days any more… it’s more like hours and how much I can cram into them. Needless to say, this count down is on my mind. So today we’re focusing on lists of ten or facts about ten.
The top 10 fasting myths debunked. This article is a bit denser, but definitely helpful if you have questions about fasting. Berkhan states the myth, the truth, and the origin of each point.
Top Ten Fasting Myths Debunked– Martin Berkhan from Leangains.com
Then the ten habits of healthy lifters written by industry experts. Some of my favorites include: walking, preparing the night before, becoming a neat freak, and tracking sleep. Check them all out below:
When let our heads sink forward, it add 8-10lbs of pressure to our necks. Yea, not fun. You might even say it’s a pain in the neck (!!!). But with desk jobs, phones, and long commutes, it can be challenging to hold our noggins back. Check out the article below for some tips on to keep your head held high.
Tip: The Forward Head Posture Fix – Tessa Gurley with Tnation.com

What I’m Watching Friday: Snatches, Apple Cider Vinegar & Muscle Soreness

Another week has flown by and I’m behind on my reading. So what does any good student do when they fall behind? Find the spark notes. Or even better, a video. Check out some of my favorites from the week.

 

Using kettlebells is a great way to stronger. Swing kettlebells is an amazing way to burn calories and promote fat loss. Snatching and cleaning kettlebells are an excellent way to bust up your wrist… if you do them incorrectly.  This tip will help increase the gainz and decrease the black & blues:

Just the Tip: Punching the Snatch – Mike Connelly with Strength Faction

 

Jordan does a fantastic job of addressing important health and fitness issues in a hilarious manner. There are no shortcuts in weight loss and muscle growth, including drinking apple cider vinegar. Check it out:

Apple Cider Vinegar Does NOT Burn Fat– Jordan Syatt at Syattfitness.com

 

Many people judge the value of their workout by how sore they are the next day. Which is fine, sometimes. But muscle soreness is only 1/3 of the equation when it comes to muscle growth. Check it out:

Muscle Soreness and Muscle Growth (“BROSCIENCE” REVEALED!)– Jeff Cavaliere at AthleanX.com

 

What I’m Reading err Friday: PWGs aka “Pre-Wedding Guns”

My computer crapped out on me this week. So I’m feeling a bit “Day late and a dollar short”. But now I have this fancy new laptop… so let’s rock and roll. Two weekends ago, I celebrated the 4th wedding (BOOM Tep and Nick) on my roster for this year and am gearing up for the 5th one next weekend (so pumped Heather and Jon!!). Needless to say… I’ve got matrimonial bells ringing in my ears. And of course, workouts that will make you look phenomenal in a dress. Here goes…

 

Jeff Cavaliere always delivers excellent workout routines and advice. In this video, he focuses on triceps aka the back/bottom of your arm. If you plan on raising the roof at your reception, you’ll want to work on these muscles.

Bodyweight Triceps Workout (SORE IN 6 MINUTES!)– Jeff Cavaliere with Athlean-X.com

 

Can’t forget the biceps! In this article, 10 fitness experts weigh in on their favorite routines for better biceps. My personal favorite? Chin Ups.

The 10 Best Biceps Training Tips– T-nation.com

 

Last, but not least. The shoulders. If you want that nice, round, capped look… you’ll want to make sure to give your shoulders some love. This article is great at touching on the three parts of the shoulder and even includes a workout at the bottom.

8 Insider Tips To Build Your Ultimate Shoulders!– Christian King with Bodybuilding.com

What I’m Reading Wednesday: ABSolutely Ready for the Summer

 

Do you want a visible 6-pack or flat abs? While it takes a lot of ***consistent*** work, it is possible. Just make sure you’re not spinning your wheels with endless hours of cardio or doing hundreds of crunches a day.

 

Should you plank more? Do more cardio?  Train your abs everyday? There are many confusing facts about core training. This article helps clear some up. My own 2 cents:

  • Planks do a have a lot of benefits, but if you can hold it for over 60 secs… you’re not squeezing hard enough or it’s time to master a new exercise
  • I am a big fan of fish oil, but not necessarily the other supplements they recommend

8 Inconvenient Truths About Ab Training – TC Luoma on T-nation.com

 

Diet is extremely important to see any definition in your core. Here are some simple foods to keep on hand to make it easier:

  • Rice veggies (veggies in general, but these mix better with other foods)
  • Hot sauces (also mustard, spices, salsa, soy sauce and lemon juice) = low calorie & big flavor
  • Frozen bananas (mainly to replace ice cream)
  • Quality protein powder (I personally use MTS Machine Whey Protein… mint or peanut butter cookies and cream flavors)

Tip: 4 Convenient Foods You Should Be Eating – Chris Shugart on T-nation.com

 

 

Mind muscles connection (you know… actually the using the muscle you’re trying to engage) is also important.  Here is a simple trick to improve your communication to your abs. I wonder if it’s called beach body because the ocean can actually help you squeeze your abs better?

Your BEST Abs Contraction Ever (PERIOD!!) – Jeff Cavaliere on AthleanX.com

 

 

What I’m Reading Wednesday: Intermittent Fasting (IF), Weight Loss Exercises, and Diet Mistakes

There is a ton of confusing miss-leading stupid information online about nutrition. Let’s try to sort some things out. And as always, if you have an specific (or vague) questions… feel free to reach out to me at any time.

One of the current trends is Intermittent Fasting (IF). There are several ways to use IF:

  • Skipping meals,
  • Only eating during a 8 or 12 hour window,
  • Fasting for an entire day etc.

There are some promising benefits (although nothing scientifically conclusive in humans), but if your goal is weight loss… a calorie deficit is still king.  Can IF help? Sure… as long as you eat less calories during the day because you’re limited by time. But if you eat more than you need, you’ll still put on weight.

You can’t out-work a bad diet.
No.
Really.
Exercise should be about getting stronger, faster, and more capable… not to negate last night’s cheesecake. And it’s really not worth all that extra effort.
The Best Way to Lose 5 LBS of Body Fat (AND FASTEST!)– Jeff Cavaliere with Athleanx.com
Are you making these simple diet mistakes
– Doing too much cardio?
– Not prepping your meals?
– Not tracking your calories or dropping them too quickly?

What I’m Reading Wednesday: Sleep, Sugar, and Scales #FALSE

Sugar is the devil #FALSE
Sugar isn’t the devil.  It’s in many foods, processed and unprocessed, and does have a biological purpose.  It also makes stuff taste really yummy.  Which could cause us to eat more of it.  Now eating too much food, that’s where things start getting hot.  Sugar could be fueling the flames of unhealthy eating habits, but it’s not lighting the spark.
The surprising truth about sugar– Brian St. Pierre and Krista Scott-Dixon from PrecisionNutrition.com
The scale is the best way to measure progress #FALSE
Scales can be a helpful tool in measuring progress, but it gives an incomplete picture.  Your weight can fluctuate for many reasons… throughout the week, day, and even hour.  Keep it in your tool box, but also keep track of your energy level, mood, and the way your clothes fit.
You can catch up on sleep on the weekends #FALSE
Yea, no… this doesn’t actually work. Your body can’t tell the difference between a weekday and weekend. It’s not about the total sum at the end of the week. It just knows about natural rhythms. If you lose sleep, you’ll pay for it.  Obviously this will happen on occasion (for good and bad reasons), but it’s best to avoid making a habit of it. Especially if you think that you’ll be able to make up for it later.
Tip: Do You Have Social Jet Lag? – Tessa Gurley on T-nation.com