Didn’t Get Everything on Your Wishlist For Christmas? Buy it Now!

Didn’t Get Everything on Your Wishlist For Christmas? Buy it Now!

Christmas is over, the presents have all been opened (and maybe some returned), and you realize there are a few things missing from your fitness wish list. Fortunately, you can often find post-holiday sales going on and get the gear you wanted at discount prices. We can’t guarantee you’ll find the following items on sale, but if you didn’t get these things for Christmas, you’ll definitely want to add them to your shopping list. Powerlifting Shoes If you’re looking to improve your performance at the squat rack or bench, powerlifting shoes are a must-have. Designed with a raised heel, powerlifting shoes allow you to get a stronger grip on the floor and better depth of squat. They also help reduce strain on your ankles by adjusting the angle of your squat form. Powerlifting shoes can also help you with your bench press by providing your feet with more stability on the ground for transfer of power. Weight Lifting Belt For those who like to lift heavy, your very own weightlifting belt is a huge asset. When you have your own belt, you don’t need to use a generic gym-provided belt that doesn’t fit right or smells to high heaven. Having a weightlifting belt that fits properly can make all the difference on your next deadlifting PR. A good weightlifting belt will provide support to your core and help prevent hernias. TRX Slam Ball Workouts with TRX balls are becoming more popular by the day. Designed for athletic training, TRX ball workouts engage your core while providing cardio and power exercises. Simple and easy-to-use, TRX Slam Balls are a fast, fun...
Build a Bigger Butt With These Two Moves

Build a Bigger Butt With These Two Moves

The butt (or glutes if we’re being scientific) is a muscle that both men and women alike want to work on. In many polls, this muscle group ranks at the top (or close to the top) as the most attractive muscle groups in men and women alike. Not only does having a muscular butt look good, but it’s also one of the most important muscle groups that contribute to improved athletic performance. So how does one begin to build a bigger, more muscular posterior? We’re glad you asked! In today’s post, we’re going to look at 2 exercises (and some variations) that will build and tone your glutes. Lunges Lunges are one of the best workouts you can do for overall glute growth due to the great range of motion the movement provides. The glutes are also the primary muscle used to perform lunges so this workout will target them directly compared to other workouts. Additionally, there are several variations on the lunge that you can use to target growth in the glutes. Examples of alternate lunge variations are: Walking Lunges Bulgarian Split Squats Weighted Lunges Walking lunges are a great starting to point to get used to the movement. Simply start standing with your feet together, take a long step with your right foot, kneel down till your left foot is barely above the ground, and use your glutes to push your body back up to standing position. Repeat the same movement with your left foot and continue the cycle for 10 steps. You’ll typically want to perform these in 3-4 sets of 10. To increase the difficulty, hold...
Top 5 Mistakes Rookie Weightlifters Make That Slow Their Progress

Top 5 Mistakes Rookie Weightlifters Make That Slow Their Progress

As our society puts more of an emphasis on health and wellness, more people than ever are getting gym memberships or buying equipment to work out in a home gym. This overall awareness of working toward a stronger and healthier lifestyle is great but a lot of people, especially beginners, make some mistakes that are slowing down their progress. Today we’ll look at 5 things rookie weightlifters don’t do, and why you should be doing them. They Don’t Ask Questions The number one problem facing individuals who are new to the health and fitness scene is a lack of knowledge. You could read an article a day and watch 20 hours of YouTube videos a week and never exhaust the amount of information available about weightlifting, dieting, and every other category of health and fitness. If you’re trying to get started in this lifestyle, the best thing you can do is educate yourself. Ask questions of the people around you who have been at it for years and do your own online research. Don’t go in thinking you already have all the answers. They Don’t Set Goals Many new weightlifters go into their gym without a clear goal in mind. They may generally want to “be stronger” or “look better”, but what does that actually look like? If you’ve ever tried to get anything done you probably know that without a clear goal in mind, it is quite difficult to know when you’ve succeeded, and weightlifting is no different. Before you start, set a goal, and once you’ve achieved that one, set a new one. They Don’t Track Progress...
4 Reasons You Need to Be Doing Cardio

4 Reasons You Need to Be Doing Cardio

Cardio is one of the most feared words in the strength and conditioning world. It’s difficult, sometimes it can be tedious, and if you’re doing it right, can make you feel sick when you’re done. So why would anyone actually WANT to add cardio training to their regular workout routine? We’re glad you asked, and we’ll give you 4 reasons why you should want to start doing cardio work in addition to your normal workouts. 1. Doing Cardio Strengthens Your Heart This benefit may seem obvious but that doesn’t make it any less important. In a country where 1 in every 4 deaths is attributed to heart disease, making sure you have a healthy heart should be a priority. While cardio on its own won’t prevent heart disease entirely (Healthy eating habits and abstaining from tobacco use are factors that can help as well), it can go a long way in reducing the risk of it. Like your biceps, the heart is a muscle that will get stronger the more often and harder you challenge it. Because your heart is responsible for pumping oxygen-carrying blood through your entire body, your endurance in other exercises will also increase. 2. Doing Cardio Boosts Your Metabolism Your metabolism is essentially the body’s engine. The stronger the metabolism, the more fuel it needs to function well. A strong metabolism means you can eat more food before the body will store it as fat. Studies have shown that cardio exercise can boost your metabolism for up to 48 hours after your workout is finished. This phenomenon is referred to as excess post-exercise oxygen consumption...
4 ways to get shredded for summer

4 ways to get shredded for summer

With summer coming up quickly you may be panicking and asking yourself how on earth you’re going to get your body looking great for the backyard cookout or the beach volleyball tournament. Hopefully, you’ve already started preparing but if you don’t have a solid plan you could be in trouble. If that’s you, keep reading to find 4 great ways you can shred body fat and look great for summer! Cut the Junk Food There’s no question that the number one barrier to getting a body built for the beach is eating habits. No matter how hard you’re working in the gym, if you don’t clean up your diet, the results you see will be minimal to none. Anyone can workout for an hour a day, the differentiator is what you do with other 23 hours. Foods like pizza, french fries, onion rings, and fried chicken will tank your progress because those empty calories will just store in your body as fat. In order to look shredded, you need to have a very low body fat percentage so eating foods that store as fat is just working against you. Another thing that’s pretty easy to cut out is soda which is high in sugar and lacking in any nutritional value. Low Weight High Reps Once you’re committed to eating right, then you can visit your gym strategy to see what you can do to tone those muscles. While lifting heavy will increase muscle size and strength, it isn’t the best way to tone your muscles and make them pop. As we said earlier, the key to getting shredded is...