Tuesday, April 11, 2023
12 CRAZY Facts About Meat!
Thursday, October 27, 2022
US Sports Affiliate Partner Spotlight: Hitchfit!
Fitness Model Abs at 59
Get Fit for 60
I started a second transformation because I wanted to build more muscle and get in the best shape of my life. Primarily because I want to live a healthy and long lifestyle, but I also want to feel and look good for my 60th birthday that is happening in a few short months.
Program Choice: Fitness Model
Saturday, August 27, 2022
HitchFit Lose Weight Improve Health and Confidence
Lose the last 15 pounds to improve health and confidence
My blood pressure is lower than ever and I am hoping to be able to go off my medication at my next doctor’s appointment.
Changing my mindset changed everything for me and helped me to continue to make progress.
Program Choice: Lose Weight
Tuesday, February 1, 2022
10 secrets that will keep your family fit and The StrengthCast Powershow. Don't Skip It!
- Author Erik Geerling
- Eat whole grains
Processed and refined grains, such as white bread, white rice, cereals, pasta, and other foods made with white flour, have a high glycemic index, low fibre, and fewer vitamins and minerals than foods made with whole grains. Making the switch to whole grains, including whole-wheat bread, whole-wheat pasta, brown rice, and grains made with whole grains, is an easy and healthy way to make your family's diet more nutritious. (Continued below.....)
On this week's StrengthCast PowerShow:
- (....Continued......)Limit soft drinks and fruit drinks
Soft drinks and fruit drinks have low nutritional value and a lot of calories. At about 150 calories per 12-ounce serving, your kids will gain an extra pound about every 3 weeks if they drink just one can of soda every day.
Cutting back or eliminating soda, fruit drinks, and even fruit juice can be a great way to get rid of a lot of extra calories and leave room for your kids to eat more nutritious foods.
- Eat more fruits and vegetables
Most kids don't eat enough fruits and vegetables, and that usually means eating different, less nutritious foods. With a high fibre content and many vitamins and minerals, fruits and vegetables are an important part of a healthy diet. And because they are high in water, eating fruits and vegetables can help you feel full and fulfilled so you don't overeat.
- Eat more foods with calcium
A common mistake people make when trying to lose weight is to stop drinking milk, eating cheese and yoghurt. Calcium is important for building healthy bones and for losing weight. You should encourage your children to drink low-fat milk, eat portioned amounts of cheese and yoghurt to lose weight and maintain a healthy weight.
- Be more active
Everyone knows that part of the cause of the current obesity epidemic is that people are much less active than they used to be. Involving children in organized activities, which can be a team or individual sports, and reducing time in front of the TV, computer, and playing video games, will burn calories and improve fitness. Family activities are also a great way to be more physically active. Even simple things like walking across a parking lot, using stairs, and going on short family walks or bike rides can make a big difference.
- Know where calories come from
While you don't necessarily need to count calories daily, you can keep a journal of what your family eats for a few days so you can see where the extra calories are coming from. Are your kids overweight because of the calories they get from a bedtime snack or those two glasses of Kool-Aid or soda they drink? Or maybe because his portion sizes are too big?
Knowing where your kids' calories are coming from will help you know where to make changes and how to cut back, especially on foods that are high in empty calories.
- Learn about carbohydrates
Carbohydrates get a bad rap, especially with all advocates of high-protein diets, such as the Atkins and South Beach Diet. Not all carbohydrates are created equal. While it's a good idea to avoid refined foods such as white bread, foods made with white flour, and foods and drinks sweetened with sugar, other carbohydrates should be part of a balanced diet.
Instead of avoiding all carbs, just learn how to choose foods with "good" carbs, such as fruits, vegetables, beans, and whole grains.
- More information about fats
Like carbohydrates, there are "good" and "bad" fats. Instead of making the mistake of trying to stick to a low-fat diet and simply replacing other foods that often have the same number of calories, eat foods that contain "good" fat. This includes foods with polyunsaturated and monounsaturated fats. On the other hand, you should avoid saturated and trans fats.
- Choose healthy meals when dining out
Even if your family is eating healthy at home, if you eat super-sized fast-food meals a few times a week, they are likely still at risk of becoming overweight. If you eat out a lot, check out the nutrition facts from the restaurant's menu and watch your portion sizes. Calories and fat add up quickly when you eat out!
- Stay Motivated!
Most people know what to do to be healthier but eating healthy and exercising is not easy. Education about the specifics of a healthy diet, involving and documenting the whole family
It's no secret that many parents and their children are overweight. These 10 simple ‘secrets’ can help you change your family's lifestyle so that you can all become fit and healthy.
Friday, March 19, 2021
The StrengthCast PowerShow Another Home Gym Revolution Workout and A Beginners Guide To Kettlebells
A Beginners Guide To Kettlebells
- Author Ken Liu
We've written a small article about Kettlebell training and a brief FAQ on what to buy.
There has been a great deal written about kettlebell history so we won't go over it all again. What we'll do here is go over some of the benefits of kettlebell training cutting out the excessive and over the top claims that many websites espouse. (Continued below......)
(....Continued......)What a kettlebell can do for you
Kettlebell swings, cleans and snatches work the posterior chain hard and your abs won't be getting an easy ride either. This type of compound movement is great for athletics training, forcing the body to work as an integrated unit. The combination of strength and cardio will be a shock to the system as a ten minute workout with a kettlebell will get your cardiovascular system working overtime and a monstrous strength workout simultaneously. You will develop a steel grip as your hands gets fried from the effort of holding onto a heavy weight that is thrown about at high speeds.
Finally, if you think that core training comprises of rolling about on a swiss ball you're in for a rude shock as your abs, obliques and lower back get tortured from exercises like windmills and Turkish get ups. Go scare the mullets in the gym and impress the fitness bunnies.
What a kettlebell won't do for you
It won't replace barbells, bodyweight or a multitude of other forms of training. Don't get me wrong. We love kettlebells, after all, we love them enough to name our company after them! However, unless you're training solely for kettlebell sport, they should only be part of your training regime. If you want to improve sports performance with kettlebells they should be a supplementary exercise. Your sports training should come first. If you want to pull a bar bending deadlift, work on your powerlifts. You get the idea.
It won't turn you into a superhuman. I'm sorry but that just won't happen. Bullets won't bounce off you, faster than a speeding bullet? Unlikely. Flying? Not unless you check your kettlebells in as hand luggage. Allergies to glowing green rocks? Anything that glows green should be avoided by everybody, not just the last son of Krypton!
Should I get a plate loader or a fixed weight bell?
We'll try to give you impartial advice on what type of kettlebell to buy. Plate loaded kettlebells invariably feel different to a fixed weight one but this only affects those that are used to one or the other. If you're new to KB training it shouldn't make a difference.
The advantages of fixed weight kettlebells
Rugged. Its a basic principle in life that the less moving parts something has the lower the risk that it will go wrong. You can't get more sturdy than a solid lump of metal! With the kettlebell handle there are a fair number of parts that can get lost or if abused, can get broken.
Progressive overload through more challenging exercises. Most people complain that kettlebells weight jumps are difficult to manage. The answer to this is to train with more difficult exercises. The 16kg is getting too light for you whilst shoulder pressing? No problems, work on a slow press, 2 up 1 down press, the Sots Press...there are many ways of making exercises more challenging.
Better for training in a group environment. One of the times where it is better to have fixed weight bells is in a group training environment. No need to find plates and confgure bells. Just grab the bells and train.
Less time consuming. A set of bells is better for drop sets. No time is taken up dismantling your bell and changing the weight.
Its more of a challenge. The argument that some use for plate loaded bells is that it allows for incremental progression. That's true but then the other side of the argument is that fixed bells develop a certain degree of courage. It takes bottle to go from the 16kg to the 24kg and it takes a lot of guts to go from the 24kg to the 32kg.
The advantages of plate loaded kettlebells
Progressive training. You can make a kettlebell at the weight you require. This is the main appeal of a plate loaded kettlebell. With the right weight plates you can create a kettlebell of the weight to suit you.
Cheaper. A kettlebell handle is a fair bit cheaper than a kettlebell. However, you will need a stack of weight plates!
Less space consuming. The handle when stripped down weighs about a kilo. Easy to hide when the better half starts complaining!
Portable. Take it to the gym with you, take it travelling, these handles are a lot easier on the go compared with fixed weight kettlebells.
The argument here is settled by your personality type. If you're more comfortable with steady progression then the plate loaders are for you. If you like to live life on the edge, then fixed weight training is for you. No temptation to take it step by step for you!
London Kettlebells, the UK's leading kettlebell
authority, for the ultimate in fitness, strength
and conditioning training.
Tuesday, May 26, 2020
BBcom Featuring: Total-Body Power and Endurance Workout | Mike Hildebrandt
► BodyFit Training Programs: https://bbcom.me/2Zpto9e
► Shop Bodybuilding Signature Supplements: https://bbcom.me/3g4P1BA
| Your Transformation Stars Here: Volume 3 |
Complete your transformation with the final installment of simple yet effective workouts to advance your fitness to its highest level yet. Use this plan to take your fitness to an elite level using max-rep circuits and high-intensity intervals. This is the highest level of your transformation program to work every muscle in your body and transform your physique!
| Simple, Solid, Training for Everyone | Each workout is easy to follow and utilizes movements you'll recognize from Volume 1 and Volume 2, plus advanced bodyweight exercises to take your functional fitness to its highest level yet! Some of the training is gym dependent, but you'll get ideas about how to work around equipment hurdles!
| Transform Your Body | This program builds elite strength and endurance while burning calories to complete your total-body transformation. Build more endurance, strength, and power as you advance through the final stage of Your Transformation to reach new levels of fitness.
| Built-In Progression | As Part 3 of a 3-part series, this program is the final step in a complete body and fitness transformation. Use this final six-week program to build on the work you've done in Volumes 1 and 2, finish this 18-week journey, then start the next journey!
Friday, August 30, 2019
BBcom Featuring: 30 Minute Full Body Fat Burning Workout | Marie Madore
► Shop MAN Sports Supplements: https://bbcom.me/2KVnCn3
► All Access 7-Day Free Trial: https://bbcom.me/2KTdCdW
► Check Out Our New Clothes: http://bit.ly/2YSe5Tm |
30 Minute Full Body Fat Burning Workout
1. Lat push Downs: 12 Reps (0:30)
2. Seated Rope Pull Down Combo: 12 Reps (0:45)
3. Standing DB Curls: 12 Reps (1:10)
4. KB Squat to RDL: 12 Reps (1:18)
5. Squat to Shoulder Press: 12 Reps (1:35)
6. Planks: 3 sets of 30 Sec (1:50)
7. Rotated plank: 3 sets of 30 Sec (1:55)
8. Shoulder Tap Planks: 3 sets of 30 sec (1:58) Repeat 2 - 3 more times.
You should always be looking for ways to push yourself, to become better. Whether you train for strength, speed, or endurance. When it comes to fitness, you should want it all.
But my training is more than just a physical outlet for athletic abilities—it's a way for you to train your mind to overcome obstacles. It's about being strong enough to crush you responsibilities.
You too can learn to overcome those hard times in your life by pouring it into your training. If you'd like to use this workout as a base for your own program, do it three times per week for the next four weeks. Or, if you just need a muscle-building boost, throw this routine into your current plan once per week.
Wednesday, August 28, 2019
BodyRockTV - Lisa Marie Featuring: Weighted Bar Moves and Spaghetti Squash Chow Mein
Spaghetti Squash Chow Mein
Spaghetti squash is low in calories, but abundant in vitamin C, B6 and manganese—a mineral proven to help your body process fats and carbohydrates. Want more sweet, sweet squashy facts? Spaghetti squash is also an excellent source of fullness promoting fibre, so unlike those noodles that will leave you hungry in a couple of hours, this vegetable will keep you satiated, longer.
Ready to whip up one of our favourite healthy comfort meals? Let’s get to it. If you love it as much as we think you will, grab our Fast and Furiously Fit guide. This recipe is one of the dozens in this bestselling ebook, and it’s proof that eating meals you love and eating meals that are good for you are not mutually exclusive concepts. Use promo code FASTED30 for 30% off the guide.
Spaghetti Squash Chow Mein
(makes two servings)You'll need:
- ½ tbsp sesame oil
- ½ tbsp coconut oil
- 1 medium onion, sliced thin
- 3 garlic cloves, minced
- ½ cabbage, sliced thin
- 2 small carrots, shredded
- 1, 2 pound spaghetti squash
- 2 tbsp coconut aminos
- 1 tbsp honey
- 2 tsp fish sauce
- 1-inch worth of freshly-grated ginger
- 1 tsp red chili flakes
- 1 tsp salt, or to taste
- ½ tsp black pepper
- ½ pound shrimp (peeled and de-veined)
- 8 ounce cooked chicken (~2 breasts/thighs) chopped or sliced thin
- Green onions, spring onions, or chives
- In a large skillet, heat coconut and sesame oils over medium-low heat. Cook the onions until soft and translucent.
- Add the minced garlic and cook until fragrant. Add cabbage and carrots. Cook for 10 minutes. While cooking, prepare the squash.
- Pierce the squash in several places with a knife.Microwave for 6 minutes on high, then turn the squash over and cook for an additional 6 minutes. Remove from the microwave, and split open from end to end. Let sit to cool while you prepare the sauce.
- Mix coconut aminos, honey, fish sauce, grated ginger, chili flakes, salt and black pepper.
- Remove seeds from the center of the squash. Using a fork, scrape spaghetti squash strands into the vegetables in the skillet. Stir together, add sauce, shrimp, and cooked chicken. Heat until shrimp are pink and cooked.
- Top with green onions, spring onions or chives and serve.