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Thursday, June 9, 2022

The USFL On US Sports Net Presented by StrengthCoach Featuring: Highlights: New Orleans Breakers vs. New Jersey Generals - Week 5


Functional Anatomy vs Origin-Insertion Anatomy

Michael Boyle - 

Function- (Gary Gray NASM). All lower body muscles function to prevent flexion or create extension. 

Anatomy is a funny science. In college we were taught what I can best describe as origin-insertion cadaver anatomy. I like to refer to it as dead person anatomy.

The instructor would show us a muscle and say  “this muscle originates here and inserts here”. We were taught the boney prominences of these origins and insertions and told to memorize them. We were then taught the supposed function of the muscle.

In the case of a muscle like the quadriceps we were told that if the quadriceps were to shorten the lower leg would extend.  If we look at simple mechanics, this seemed really logical. Unfortunately, this was also the part that ended up not being very true and, this is where we begin to distinguish between the idea of origin-insertion anatomy and functional anatomy. 

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The semi-truth is that If you had a cadaver and, if you could somehow produce a muscle contraction in a dead body, and you let the lower legs hang off the table, a quad contraction would cause the leg to extend. However, this does not make the quad a knee extensor in real life.

In the same way, if you flipped a cadaver over and were able to cause the hamstring group to contract, the heel would move toward the butt. However, that does not mean that the hamstring flexes the knee. The cadaver anatomy we were taught in school just doesn't seem to hold up in real life.

How many times have we heard that everything changes when the foot hits the ground. I think this statement, Everything Changes When the Foot Hits the Ground, was one of the early titles of a Gary Gray seminar and could not be more true.

Lets use the same quadricep muscle as the example. If you are walking and you put your foot on the ground, at the moment the foot strikes the ground does the quad extend the knee? If it did, I think you would go backward instead of forward.

In fact what happens when the foot hits the ground is that all of the muscles of the lower body act eccentrically and in concert to prevent the joints of the lower body from flexing. So, the real function of the quadriceps  ( and the glute, hamstring, gastroc etc) is to prevent flexion of the ankle knee and hip.

I first learned this concept in the early 90's at a Gary Gray-Chain Reaction seminar in Phoenix and was thrilled. Gray's concepts allowed me to throw away all the isolation machines that cluttered my weight room. The concepts also gave me the courage to remove all the isolation exercises that were supposed to strengthen specific muscles and prevent injuries. For me, it was the first big step in the development of what we now call functional training.

Gray's analysis was simple.

The anatomy that we had been taught in school simply made no sense. When held up to the lens of real life, the old origin-insertion anatomy was a flawed way of teaching that left us unprepared for the real world. 

Mike Clark of NASM fame made it more clear in the first NASM courses. It took me a while to catch on but, over time I realized that the answer to every question on the NASM test was basically the same. If the NASM test asked you what a muscle did at ground contact you answered “eccentrically decelerates flexion of the ankle, knee and hip”. When the NASM test asked you what happened at toe off the answer switched to “concentrically extends the ankle, knee, and hip”. 

The answers were now so simple.

It was understanding the concept that was hard. The fact of the matter is that in real life none of the muscles behaved in the manner we were taught. Instead they simply acted together as stabilizers or movers to prevent flexion or create extension.

The big key with functional anatomy is that we begin to look at the muscles and joints as a system that works together, not as a bunch of isolated joints. It's not about what happens at one joint but the synergy of groups of joints acting together to create motions like running or jumping. If we see knee extension or knee flexion as separate, we miss the point.

I like to say that the only guy who uses his quad to extend his knee is the one legged man in the ass kicking contest!

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Wednesday, June 8, 2022

What are the foundational doctrines of the Christian faith? And The Rock Almighty Voices with Galactic Cowboys


  • Author James Rondinone

Foundational Doctrines are doctrines upon which our faith stands. Another way of saying this is that they secure us in our faith. They might also be called absolute truths, i.e., they’re unalterable and permanent facts.

Some of them will evidence which member of the Trinity originated the divine plan for humankind, who executed the plan, and who revealed the plan. Others will proclaim that what has been accomplished by the divine plan can never be improved upon or changed by us. And furthermore, they’ll emphasize to us that whatever we’ve received through repentance and faith can never be maintained by performing good works or lost by sinful behavior.

I can’t stress enough how important these doctrines are concerning our spiritual welfare. Belief in an altered version of any one of these can mean the difference between receiving the indwelling Holy Spirit or a different spirit. The result of which would be that we might genuinely seek after God but never get to know Him in a personal way. And unfortunately, the desire to go to a better place at death will only be a hope rather than a verified reality.

Are you ready to learn about these vital doctrines of our faith? Well, here they are. And by the way, they won’t just be mentioned by name but will be substantiated as being valid by providing scriptural support. There’s one more thing I’d like to mention before we begin reading about these truths. There are other doctrines of the Christian faith which I’ll call Intellectual, such as the Rapture; Prayer; Rebound; Old Sin Nature; Sanctification; the Devil, etc. that we won’t cover in this study, but hopefully, they’ll be disseminated to you in the church you are attending or will attend.



The concept of a Trinity isn’t an easy one to grasp, as the following definition will attest. And by the way, this word Trinity isn’t even found in the Bible.

One God exists as three persons – coequal [having the same divine attributes as another], coinfinite [unmeasurable with another in space and time], and coeternal [eternally existing with another] – all three possessing the essential nature.8 Each member possesses the same divine essence of sovereignty, righteousness, justice, love, eternal life, omniscience, omnipresence, omnipotence, immutability, and truth. However, they don’t have the same roles. God the Father is the originator of the plan, God the Son is the executor of the plan, and God the Holy Spirit is the revealer of the plan. And just to clarify, we’re not talking about three distinct Gods, but one God as a triune being.   

1 Corinthians 8:6 But to us there is but one God, the Father, of whom are all things, and we in him; and one Lord Jesus Christ, by whom are all things, and we by him.

Hebrews 1:8 But unto the Son he saith, Thy throne, O God, is for ever and ever: a sceptre of righteousness is the sceptre of thy kingdom.

John 4:24 God is a Spirit: and they that worship him must worship him in spirit and in truth.

THE DEITY OF CHRIST                 

Christ is one of the members of the Trinity, the other two being God the Father and God the Holy Spirit. While each of them has identical essence of personality, their roles are different as the plan of God for man unfolds.9

Philippians 2:6 Who, being in the form of God, thought it not robbery to be equal with God:

John 1:1 In the beginning was the Word, and the Word was with God, and the Word was God.

John 1:14 And the Word was made flesh, and dwelt among us, (and we beheld his glory, the glory as of the only begotten of the Father,) full of grace and truth.

Hebrews 1:8 But unto the Son he saith, Thy throne, O God, is for ever and ever: a sceptre of righteousness is the sceptre of thy kingdom.



The Holy Spirit is another member of the Trinity. Scripture describes Him as a person that possesses the same divine attributes as each of them.

John 15:26 But when the Comforter is come, whom I will send unto you from the Father, even the Spirit of truth, which proceedeth from the Father, he shall testify of me:

Acts 5:1-4 But a certain man named Ananias, with Sapphira his wife, sold a possession, And kept back part of the price, his wife also being privy to it, and brought a certain part, and laid it at the apostles' feet. But Peter said, Ananias, why hath Satan filled thine heart to lie to the Holy Ghost, and to keep back part of the price of the land? Whiles it remained, was it not thine own? and after it was sold, was it not in thine own power? why hast thou conceived this thing in thine heart? thou hast not lied unto men, but unto God.



Likewise, God the Father is the final member of the Trinity that contains the same divine attributes.

John 4:34 Jesus saith unto them, My meat is to do the will of him that sent me, and to finish his work.

John 5:16-18 And therefore did the Jews persecute Jesus, and sought to slay him, because he had done these things on the sabbath day. But Jesus answered them, My Father worketh hitherto, and I work. Therefore the Jews sought the more to kill him, because he not only had broken the sabbath, but said also that God was his Father, making himself equal with God.



The gospel is the good news that each of us should be ready to present to unbelievers, which declares that God sent His Son Jesus, God incarnate, deity, being born of a virgin, having never committed one sin, died on a cross, paid the penalty for the debt owed due to sin in order to satisfy the justice of God, forgave these sins wiping away the record of such, rose again after three days never to die again, His sacrifice accepted, ascended into heaven to be seated at the right hand of the Father, and that whosoever repents (a confession of sins; a hearty purpose to turn from them10) of their sins and believes in this Jesus will be justified (be put right with God; be declared righteous) and receive the indwelling Spirit along with many other spiritual benefits.

Romans 1:16 For I am not ashamed of the gospel of Christ: for it is the power of God unto salvation to every one that believeth; to the Jew first, and also to the Greek.

Acts 17:30 And the times of this ignorance God winked at; but now commandeth all men every where to repent:

John 3:16 For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.


Salvation refers to the receiving of the indwelling Holy Spirit along with a bundle of other spiritual benefits when an unbeliever responds to the gospel.

2 Thessalonians 2:13 But we are bound to give thanks alway to God for you, brethren beloved of the Lord, because God hath from the beginning chosen you to salvation through sanctification of the Spirit and belief of the truth:

John 3:5 Jesus answered, Verily, verily, I say unto thee, Except a man be born of water and of the Spirit, he cannot enter into the kingdom of God.

Acts 2:38 Then Peter said unto them, Repent, and be baptized every one of you in the name of Jesus Christ for the remission of sins, and ye shall receive the gift of the Holy Ghost.

Ephesians 1:13 In whom ye also trusted, after that ye heard the word of truth, the gospel of your salvation: in whom also after that ye believed, ye were sealed with that holy Spirit of promise,

John 7:37-39 In the last day, that great day of the feast, Jesus stood and cried, saying, If any man thirst, let him come unto me, and drink. He that believeth on me, as the scripture hath said, out of his belly shall flow rivers of living water. (But this spake he of the Spirit, which they that believe on him should receive: for the Holy Ghost was not yet given; because that Jesus was not yet glorified.)


Jesus is the atonement, the atoning sacrifice, for the sins of the whole world that removed the penalty, the punishment (the suffering) upon the entire human race to satisfy the justice of God the Father. The Father made Christ be sin for us, a sin offering, meaning that He bore the punishment due to them in our stead.

1 John 2:2 And he is the propitiation for our sins: and not for ours only, but also for the sins of the whole world.

2 Corinthians 5:21 For he hath made him to be sin for us, who knew no sin; that we might be made the righteousness of God in him.


This word means deliverance, liberation from, or to let one go free. Deliverance from what? Deliverance from the judgment of our sins.

Ephesians 1:7 In whom we have redemption through his blood, the forgiveness of sins, according to the riches of his grace;


The blood is the payment (the price paid) to divine justice that provided redemption. The blood can also be referred to as the ransom required, i.e., of Christ’s death on the cross, the giving of His life.

Ephesians 1:7 In whom we have redemption through his blood, the forgiveness of sins, according to the riches of his grace;


The forgiveness of sins means to blot them out, to not remember them any longer, to throw a person’s sins behind one’s back, and to carry them away so that they’ll never be seen again. Along with the debt owed to God the Father being paid in full by the death of His Son, the forgiveness of sins was also provided.

Colossians 2:13 And you, being dead in your sins and the uncircumcision of your flesh, hath he quickened together with him, having forgiven you all trespasses;


Mankind needed someone to pay the debt which they incurred from Adam’s willful sin in the Garden of Eden. So, God the Father sent his Son in the likeness of sinful flesh, who, being sustained by the Holy Spirit, listened to and obeyed the Father’s directives. Jesus lived a sinless life and was crucified on a cross, being the atonement for sins. His human spirit went to hell, where he preached to spirits (fallen angels) who were residing there 1 Peter 3:19. After three days, His human spirit re-entered His physical body, and He was raised again (bodily resurrection) by means of the quickening of the Holy Spirit for our justification (in order to reconcile us to God). The resurrection was God the Father’s validation that the redemption paid by Christ on the cross was accepted11 by Him.

After three complete days had passed, He was raised from the dead, and there was evidenced a new body, a spiritual one, whereby over a period of forty days, He witnessed of His resurrection to over five hundred people; and after which He ascended into heaven to be seated at the right hand of the Father. Christ’s resurrection was proof that the atonement and forgiveness for sin accomplished its purpose, i.e., to satisfy the debt owed to the justice of God. It also proved that Christ is who He said He was, i.e., the Messiah/Savior/One of the members of the Trinity, true humanity, and undiminished deity. By ascending into heaven following His forty days on earth, He paved the way for all who believed in God as He was revealed from dispensation to dispensation to enter heaven. Hallelujah!

1 Peter 3:18-19 For Christ also hath once suffered for sins, the just for the unjust, that he might bring us to God, being put to death in the flesh, but quickened by the Spirit: By which also he went and preached unto the spirits in prison;

Acts 2:31-32 He seeing this before spake of the resurrection of Christ, that his soul was not left in hell, neither his flesh did see corruption. This Jesus hath God raised up, whereof we all are witnesses.              

1 Corinthians 15:42, 44 So also is the resurrection of the dead. … It is sown a natural body; it is raised a spiritual body. There is a natural body, and there is a spiritual body.

1 Corinthians 15:4, 6 And that he was buried, and that he rose again the third day according to the scriptures: After that, he was seen of above five hundred brethren at once; of whom the greater part remain unto this present, but some are fallen asleep.


We’re told by Scripture that there’s only one way to get to heaven. And that there’s only one person to believe in whom God the Father has accepted as to His nature, His life, and atonement for sin.

Acts 4:12 Neither is there salvation in any other: for there is none other name under heaven given among men, whereby we must be saved.                                                                                                                     

John 14:6 Jesus saith unto him, I am the way, the truth, and the life: no man cometh unto the Father, but by me.


Some might call this the doctrine of eternal salvation. As we’ve already learned, salvation refers to the receiving of the indwelling Holy Spirit along with a bundle of other spiritual benefits when an unbeliever responds to the gospel. Receiving the Spirit doesn’t require human effort or some type of good works in order to obtain it, and neither can we lose it based on how we choose to work out this salvation.

John 10:27-28 My sheep hear my voice, and I know them, and they follow me: And I give unto them eternal life; and they shall never perish, neither shall any man pluck them out of my hand.

Romans 8:38-39 For I am persuaded, that neither death, nor life, nor angels, nor principalities, nor powers, nor things present, nor things to come, Nor height, nor depth, nor any other creature, shall be able to separate us from the love of God, which is in Christ Jesus our Lord.

These truths are another indicator as to what to look for when trying to make the critical decision as to whether the kinds of teachings presented from those in authority will ground you in the Christian faith and provide the opportunities for unbelievers to find the one true God for themselves. If the messages reaffirm the gospel of Christ, promote spiritual growth, and reaffirm the foundational doctrines of the faith, then the ultimate goals for each and every believer will have the liberty to be realized as declared by the following verses.

Ephesians 4:11-12 And he gave some, apostles; and some, prophets; and some, evangelists; and some, pastors and teachers; For the perfecting of the saints, for the work of the ministry, for the edifying of the body of Christ:

Before we turn to the next chapter, I’d like to leave you with an article that has resonated with me, and I hope that it will do the same for you. One of the things that I’ve noticed, whether on TV or the internet, is a saturation of reports about certain individuals either doing bad things to other people or not telling the truth or engaging in sexual relationships that used to be termed [“immoral.”] All of these actions have been relegated to whatever someone believes to be right for themselves. I’ve been wondering lately what has ever happened to [“right and wrong?”]

Whether this pertains to crimes, morals, or just telling the truth, it seems like the abnormal has become normal. People do what they want to do with little or no checks and balances and seemingly no concern for the consequences or how their friends, families, or others are affected. What you’ll read about next is that what has just been said relates to what this chapter is all about, and [that’s] absolute truth. I hope that it resonates with you as it has with me.


We live in a culture that increasingly doesn’t believe there’s a difference between right and wrong. In a recent Barna research study conducted at a university campus, [twenty] random students were asked, “Do you believe [there’s] an absolute truth [that’s] true of all people of all time?”

The responses went something like this:

“Truth is whatever you believe.”

“[There’s] no absolute truth.”

“If there were such a thing as ‘absolute truth,’ how could we know what it is?”

This study reflects the beliefs of most Americans today. Other studies have shown that [ninety-one] percent of teenagers don’t believe in absolute [truth,] and [sixty-six] percent of adults don’t either. Instead, most people believe in an existential concept of truth. Right and wrong [have] become subjective – reduced to someone’s opinion or personal perception.

In the sixties and the seventies, we began to hear phrases like, “Just do your thing.” [And]” If it feels good, do it.” Later, we heard phrases like, “Truth is different for me than [it’s] for you” [And,] then, finally, the one we now hear all the time is, “Who am I – or you – to judge?” But it hasn’t always been this way. For most of history, humankind has believed there’s a truth [that’s] absolutely true at all times and in all [places,] whether we experience it or not.

That’s because [we’ve] always lived on the basis of absolutes in most areas of our lives without even realizing it. For example, a person can say [that they don’t believe in gravity,] but if he or she steps off a three-story building, their belief system will change very quickly! [So,] what does God say about right and wrong?

Galatians 6:7-8 says, Don’t be deceived, God cannot be mocked. A man reaps what he sows. The one who sows to please his sinful nature, from that sinful nature will reap destruction and the one who sows to please his spirit, from the Spirit will reap eternal life. [HCSB – Holman Christian Standard Bible]

God is clear: [there’s] absolute truth, and when we violate it, there’s a price to pay. When we see soaring divorce rates, breakups, communicable diseases, people in unmanageable debt, and people with [addictions,] they can’t shake because they’re trying to fill the holes that the world doesn’t fill, this is all evidence of truth violated. Jesus was the most tolerant and kindest person who ever lived. But He also made outrageous, absolute claims. He said this about Himself: 

[I am the Way and the Truth and the Life. No one comes to the Father except by Me.] (John 14:6)

[That’s] a very intolerant, non-existential statement, isn’t it? But it comes from a God who loves and cares deeply about you, about your kids, about your friends, and about your neighbors. It comes from a God who is pursuing people and who longs for [relationships and connections] that’s real and absolute.12




8R.B. Thieme Jr., The Trinity (Houston, Texas: Berachah Tapes and Publications, 1993).

9R.B. Thieme Jr.


11Bible Knowledge Commentary/New Testament, 2000. BIBLESOFT. WEB. 14 January 2022 ˂>.



I grew up in Massachusetts and began my own spiritual journey early on in life.

I attended Bible college, having completed a two-year Christian Leadership course of study, and graduated as valedictorian (summa cum laude).

I’ve written and published a number of spiritual books on various biblical topics.

Monday, June 6, 2022

CHOOSING OUR FRIENDS CAREFULLY and Financing The Truth | Dr. Myles Munroe



by Creflo Dollar 

As human beings, we’ve been created to form relationships with others. As such, we all want to be liked and accepted. We feel better about ourselves when others respect us and seek out our company; however, sometimes that can work against us. Some people crave approval from others so much that they’re willing to do anything to get it; the danger is that associating with the wrong kinds of people increases the chances of us making bad decisions that can get us in trouble.

Get it on Apple Books

Anyone can be affected by hanging out with friends with bad attitudes. Spending time with the right people can help us keep a positive attitude. Spending time with the wrong ones can turn our optimism into pessimism. “Do not be misled: ‘bad company corrupts good character’” (1 Corinthians 15:33, NIV).  Others’ mindsets are contagious, for good or bad, and can color our thinking.

Allowing others to influence our thought processes affects what we think and, eventually, what we do. We’ve all heard about individuals who seemed to have everything going for them, then fell in with the wrong crowd, made a bad decision, and suffered the consequences. Sometimes it’s hard to discern who we should avoid, and the pressure to fit in can make it worse. Without God guiding us in this area, we can easily make a mistake. One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother” (Proverbs 18:24, NIV).

The Holy Spirit is that friend. He never makes mistakes judging others’ character, and He knows the intent of people’s hearts even when they don’t speak a word. He wants only the best for us and is always ready to steer us away from potential trouble, if we let Him. The key is listening to Him and paying attention to what He says. Make no friendship with an angry man; and with a furious man thou shalt not go: lest thou learn his ways, and get a snare to thy soul” (Proverbs 22:24, 25).

It can be tempting to gravitate toward people who have toxic ways of thinking. When we feel drawn to them, listening to that still, clear voice inside keeps us on track. That voice is the Holy Spirit, Himself, living in us. This is one way God speaks to us to give us direction in forming relationships; He shows us the true friends who genuinely care for us and have our best interests at heart. 

Real friends are gifts from God, and He blesses us with them as one way of showing His love. They’re honest with us and we can be ourselves with them, knowing they’ll accept us even when we’re at our worst. When we make a mistake they point it out to us, but do it in love. These kind of relationships, in which we encourage and build each other up, are strong and healthy. “Therefore encourage (admonish, exhort) one another and edify (strengthen and build up) one another, just as you are doing” (1 Thessalonians 5:11, AMPC).

Relying on our own judgment in this area can leave us open to making too many mistakes. However, trusting God to lead us to the right people, the ones who truly care for us in good times and bad, puts us in a win-win situation. As iron sharpens iron, so a friend sharpens a friend” (Proverbs 27:17, NLT). Friends sent from God keep us on the right path in life. Listening to Him in this area keeps us in the right company.  

Saturday, June 4, 2022

Power Yoga for Sports Training kit FULL Hockey edition and The US High School Sports Show!


Power Yoga for Sports Training kit FULL Hockey edition


Whether you are a Coach, Trainer, Professional Athlete, Student Athlete, or Parent that wants to give their kid the extra edge.

This kit is a no-brainer easily a $1,500.00 value, Gwen’s services and advice is sought after from the world’s highest-level elite athletes. Book this course.....

Ask yourself what is the cost of:

  1. Lost playing time
  2. Fear of losing your place on the team
  3. Cost of physical therapy
  4. Mental and monetary cost of surgery
  5. Mental drain of not playing

Isn’t it clear that investing $47 now to offset these worries is PRICELESS

This kit will give you all the tools you need

  • From yoga poses relevant to the game and position
  • To nutrition tips,
  • Hydration advice
  • 17 exclusive videos not sold anywhere else,
  • 83+ page Power Yoga for Sports Hockey manual,
  • How to evaluate your problem and imbalanced areas (9pages),
  • Power Yoga for Sports Pose book 1 & 2, learn the how and why of yoga poses for your game
  • All About Joints 80 page lesson,
  • Mindfulness worksheets (14 pages), face it if you are not training the mental game you are putting yourself at a disadvantage to win.
  • Athlete evaluation video,
  • Goal setting book,
  • 2 hours of LIVE taped workshops "how to spot imbalances before they become injuries",
  • Dominant eye video and why it is important to know,
  • Bow and arrow analogy video and how this improves your game,

Don’t wait…take your health and success into your own hands in your own home, just like The New York Rangers, Chris Drury, Brendan Shanahan and Mark Messier did with Gwen Lawrence and many other Professional athletes do, now you can too!

Check out other opportunities too like a personal online evaluation by Gwen herself, The Way of the Mindful Athlete online Course the same course Gwen wrote and taught to the entire NY Giants staff and team and now uses with the NY Knicks under the Zen master himself Coach Phil Jackson.  Gwen was named “The Best Innovation in Sports Medicine” by ESPN Magazine…now is your time to work with her and WIN!

The Coach


Gwen Lawrence

Owner of Power Yoga for Sports

Gwen Lawrence is an Experienced Registered Yoga Teacher (E-RYT 500) with Yoga Alliance, which acknowledges the completion of a yoga teacher training with an approved and active Registered Yoga School (RYS).

"I transform lives from good to great, helping my clients reach their highest potential, using my 6 power yoga for sports philosophy's to Attain fitness, find Balance, Create goals, and Define personal happiness in work, school, family and life the way only an intuitive Yogi and seasoned MOM can"

Gwen has been a practicing fitness professional since 1990.  Her current practice includes private yoga trainings, class instruction, team instruction and her Power Yoga for Sports, sports specific training, International travel to teach, TV appearances, Writing, Workshops and radio contributions. You can become a certified Yoga Coach through her online training, like people around the world in 19 countries are taking advantage of.  Gwen's unique combination of dance, massage therapy, and yoga training experience, coupled with her extensive knowledge of anatomy and nutrition, provides her clients and athletes with overwhelming results.  

Gwen Is the yoga instructor for many teams over the years including the NY Giants, NY Knicks, NY Mets, NY Redbulls, NY Rangers, NYC FC and members of the NY Yankees, several major colleges like: Columbia, Yale, Manhattan, UNC and many more.  

Her writings appear in Men's Health, Men's Fitness, Women's Health, Women's Fitness, Cosmo, Fitness Magazine, Shape Magazine, Yoga Journal, Yoga Digest, Yoga Magazine, Details and and  

Gwen Starred as co-host in her own Nationally Syndicated on NBC TV show The Better Man Show and makes regular appearances on NBC TODAY SHOW, Good Day NY, and Dr. Oz as well as many Radio and TV news shows.

Gwen owns her own Yoga school registered to certify students with 200 and 300-hour trainings along with her online Power Yoga for Sports Teacher Training.
Gwen has been named Best of Westchester, and featured in ESPN Magazine as "The Best Innovation In Sports Medicine"
Gwen has 13 Power Yoga for Sports sport specific DVD's, a feature DVD with Gaiam, and published books Body Sculpting with Yoga, Tactical Mobility and Teaching Power Yoga for Sports.  You can take advantage of working with Gwen through Gaia TV, and her You Tube Channel Gwen Lawrence Yoga.  Appears in 2019 Jade Yoga Calendar.  Top 108 influential yogis Online.
“Best Innovation in Sports Medicine”
-ESPN Magazine

Check my
Twitter &Instagram @gwenlawrence
Facebook Gwen Lawrence Yoga
YouTube Channel Gwen Lawrence Yoga

Over 3,000 MLB NFL MLS NHL NBA & Corporate Industrialists trained to date! Book this course today!


Friday, June 3, 2022

The Reason Why "Diets" Don't Work and The StrengthCast PowerShow


  • Author Anthony Cello
Summer is right around the corner. All the gyms in your area are filling back up after the hiatus since January. Your coworkers, family members, and friends all tell you about the latest diet they are on. They have gone Vegan, Keto, or are have begun a 21-Day Fix, and will not stop bragging about how much weight they have lost.
Here you are, trying your best to make smart choices, going to the gym when you find the time, and yet nothing seems to be happening. Your clothes fit the same, your energy levels are the same, and you are frustrated. You begin to think, maybe I need to get on a diet as well.

Believe me when I say this; you are not alone. After being an elite health & fitness coach for years, I have heard and seen it all. I've witnessed every last trend, fad, diet, etc. but most of all, client frustrations. I have seen people go on x or y diet for a month or two, lose a lot of weight, and then gain it all back and some a few months later. Have you seen this before too? Maybe this happened to you as well.

As I said before, you are not alone. states that 95% of all dieters will regain the weight they lose within one year. Not to mention, an estimated 45 million Americans go on a diet each year, and Americans spend $33 billion each year on weight loss products. Yet, nearly two-thirds of Americans are overweight or obese, according to the Boston Medical Center. Something is not right, and is not working. 

So what is the answer? For starters, "dieting" is not the answer. To get fit, lose weight, and keep it off for good, a complete lifestyle change must be implemented. This means the way we eat, the way we exercise, and the way we sleep must be harmonious with how we live. We must think of eating healthy foods as a way to have energy. We must think of exercising as a way to keep our bodies strong, functioning at optimal capacity, and improving our heart health…you know, the thing that keeps us alive! Lastly, we must think of our sleeping habits as a way for our body to shut down and undergo all the processes that we want it to, like you guessed it, lose weight! (Seriously, get to bed- it's important). 

If dieting hasn't worked for you yet, or maybe it has, but you'd like a more reasonable approach long-term, start by changing your lifestyle. Implement walks after dinner or on lunch break. Hire a trainer if you have the means to do so. Start clearing the fridge and pantry of any food product that has more than 3 ingredients (you will be shocked). Lastly, start shutting down electronics and getting to bed an hour earlier each night. Small changes lead to big changes over time. Stay consistent and realize this process will take longer than that short-term diet, but will reward you in the long run.

Author: Anthony Cello- Certified Personal Trainer/Owner ToneFit Studio

Tuesday, May 31, 2022

Lose weight efficiently and Build Legs & Glutes at Home w/ this Underrated Exercise


  • Author Lara Romane

You want to lose weight but the diets you have tried so far have not worked? Then maybe it's time to change your method!

Good news: I am against overly restrictive diets, I encourage my clients to change their eating habits and exercise, and this is the only method with which I have obtained lasting results.

Health and Wellness

The bad news is that my method does not allow for rapid weight loss, such as "losing 10 kilos in 1 week". I prefer a slower weight loss but on the long term without a yo-yo effect.

So which slimming programme should you choose: those that recommend taking your time or those that promise immediate results?

What if I told you that it was possible to lose weight quickly and well, even allowing yourself a few deviations from time to time... The trick is to have a programme and to be well informed.

➔ Nutrition programme

➔ Sport Program

3 fundamentals for a successful diet

1- Motivation

The first prerequisite for losing weight is to be motivated. Whether it is about your diet or sport, you will always have the urge to flinch. At these times, remind yourself why you are doing this and what your motivation is. The first week can sometimes be difficult but you'll see that the first kilo lost is encouraging!

2- Realistic goals

Set yourself goals and stick to them, BUT don't set your goals too high - that's the best way to lose motivation. A goal of losing 1 kilo per week is already very good! And you don't need to get on the scales twice a day to look for progress. Once a week is enough, on a fixed day, for example every Sunday. And if the weight loss is less than you expected, don't panic, it happens!

3- Go gradually

Take it one step at a time, don't go from nothing to nothing overnight. The human body is sensitive and needs time to adapt; it does not like changes that are too sudden. This advice applies to both physical exercise and diet. If you don't do any sport, don't force yourself to do 1 hour a day every day.

Three types of body fat

There are three types of adult body fat: subcutaneous fat (between the skin and the abs), visceral fat (behind the abs, around the internal organs) and body fat depending on the sex of the individual. Each of these types requires a specific control strategy.

  1. Visceral fat

As the name suggests, visceral fat is mainly stored in the abdominal cavity, pushing the stomach forward. The more obese a person is, the more of this type of fat they have. And it is precisely the visceral fat that gives the individual an apple shape.

Cardio exercises are the most effective against this type of fat. All those who claim to have succeeded in losing weight considerably by running have mainly got rid of visceral fat. If you are able to pull in your stomach, you have little of this type of fat.

  1. Subcutaneous fat

Subcutaneous fat accounts for about 40-60% of body fat. This is the fat you can feel under the skin. Aerobic exercise has less impact on the removal of subcutaneous fat. Apart from that, one should follow a low-calorie diet.

On average you can lose 400 to 700 g of this type of fat per week(4), which is equivalent to a deficit of 500 to 900 kcal per day. The body is unable to burn this fat faster. If you reduce your calorie intake even more, you will mainly lose muscle and not fat.

  1. Fat in the lower abdomen and hips

The third type of fat is the one that is defined by our gender. This fat is located on the lower abdomen in men, and on the hips and buttocks in women. The fight against this type of fat is possible if you only have a certain amount of subcutaneous fat.

Unfortunately, this fat is the most problematic, since the body uses it last, after getting rid of visceral and subcutaneous fat. The strategy to combat this fat requires complex solutions.


  1. Re-learn how to eat

The best way to lose weight sustainably is by changing your eating habits. This will depend on where you are starting from and what you are currently eating. If you regularly drink soft drinks or alcohol and eat fast food, you can imagine that these are the first things to banish when trying to lose weight.

Generally speaking, the first thing to do is to reduce your consumption of sugars and fats, and eat more fruit and vegetables. It is necessary to know how to choose the least energetic foods, I advise you to learn to read labels and thus know the approximate nutritional value of common foods.

If you find it difficult to choose your food and understand the labels, I invite you to try the Yuka application. I did an article on it that you can check out, but in a few words it allows you to scan all your food products and get a quality index based on its nutritional properties and sugar/fat/salt content.

  1. Choice of foods and cooking methods and seasonings

Foods to choose

One thing I have noticed with my clients is that they do not eat enough fish. Fish is very healthy, a good source of protein and generally low in fat. It's definitely an ally in your diet, so try to eat fish 2 to 3 times a week. Yes, but fish is expensive; it's true but there are always ways to find cheaper fish, go to Lidl for example, fish is much cheaper, or buy it frozen. Just avoid breaded fish

For meats, prefer lean meats and poultry. Remember that you don't have to eat meat (or fish) at every meal, you can replace it with other sources of protein such as eggs, legumes (soya, lentils), quinoa, etc.

Vegetables: as much as you like! Vegetables and raw vegetables are recommended at every meal. Fruit is also highly recommended but limited because of its sugar content. Prefer low-sugar fruit.

Recommended cooking methods

Meat: grilled or roasted;

Fish: grilled, baked, microwaved or in foil;

Vegetables: steamed, stewed or microwaved

Seasoning and sauces

Add flavour to your meals but use the least fatty seasonings and sauces possible: you can use extra virgin olive oil, lemon, soy sauce, herbs and spices. Of course, avoid all ketchup/mayonnaise, and use as little butter as possible.

  1. Eat unprocessed foods

A simple tip for healthy eating is to avoid processed products, rich in food additives. This technique, used for example in the Paleo diet, consists of favouring fresh products and abandoning the "ready-made" foods that you find in the supermarket: packets of cakes, tins, ready-made meals, etc. Basically, anything that does not come from a farm or a small village. In short, anything that does not come directly from nature. In addition to being very healthy for the body, you will find many benefits other than weight loss: reduced risk of disease, better sleep, feeling of well-being, increased energy, etc.

If your budget allows it, choose organic farming, which is richer in nutrients and more nourishing than the processed and impoverished products of the food industry

  1. Eat to your heart's content

Contrary to what we have always been told, dieting does not have to be synonymous with not eating enough. Even if some methods such as fasting recommend skipping a meal during the day, I think that as long as you only eat healthy food, there is no reason to deprive yourself and not eat enough (without excess either, it's like everything else). You won't get fat by eating green vegetables!

Reducing quantities too drastically and not reaching our daily calorie requirements presents a real risk of nutritional deficiencies. Our body needs to be supplied with nutrients (proteins, carbohydrates, fats, fibre, vitamins and minerals). That's why it's important to eat your 5 fruits and vegetables a day. Tip: don't hesitate to eat your vegetables frozen if you don't have the time to prepare them, contrary to some preconceived ideas they are very good! Don't confuse frozen vegetables with frozen ready meals.

If you have vitamin and mineral deficiencies, you can make up for them with food supplements in the form of courses.

The risks of a quick diet

Even though we're always eager to see results, the sustainable diet is the most effective. If you still want to try a magic diet to lose weight quickly, here are a few things that might (hopefully) make you not want to:

Guaranteed yo-yo effect: A diet that is too deprived conditions your metabolism for the next "attack". As it is no longer used to receiving fats, at the first deviation or return to normal it will store more fats than before to face possible future periods of dieting. Result: you get fatter. When you see that you have gained weight again, you go back on a diet, and so on. You never get out of it.

With a drastic diet you will not provide your body with its daily needs in vitamins and minerals, which will result in increased fatigue and a decrease in your immune system (you will fall ill more often, etc.).

Deficiencies make your nails and hair more fragile.

Loss of muscle mass: Even if the aim is to burn fat quickly, your body will often burn muscle mass first. The result: you lose your shape (=flat buttocks). To avoid this, you need to eat a balanced diet rich in protein and do sports to build up muscle mass.

You are more prone to stress and psychological problems.

obviously, it is better to follow a training course which will be much more complete than my article

it has been proven that using a paid subscription increases the probability of succeeding in your diet by 45% (obviously if this subscription is effective), which is why I recommend this one which has been tested and approuved by me:

have a nice day and hope that this article has very been very useful to you!

© 2021 Lara Romane

I am a freelance writer who works in medicine and I like to post from time to time, to help people. Before I was fat, however, I have been on a diet and I give the main ideas in this blog, the most important ones that helped me get out of my obesity were revealed to me by this training: take a look around😉