http://www.thealternativedaily.com/
Your hands are incredible. They can be used to communicate love, carry a newborn child, write an epic novel, craft a delicious meal, climb a mountain and so, so much more. Our hands work hard every day and don’t often receive the care and attention they deserve. Neglected hands can develop arthritis, carpal tunnel, and […]
Originally Posted At: https://breakingmuscle.com/feed/rss
If you’re not making weekly progress with your training plan right now, then listen up. Chances are it has nothing to do with the exercises you’re using, or to do with how much time you’re spending in the gym. It has all to do with your exercise execution and overall quality of each rep.
Originally Posted At: https://breakingmuscle.com/feed/rss
If you’re not making weekly progress with your training plan right now, then listen up. Chances are it has nothing to do with the exercises you’re using, or to do with how much time you’re spending in the gym. It has all to do with your exercise execution and overall quality of each rep.
Originally Posted At: https://breakingmuscle.com/feed/rss
You ever listened to the Kenny Rogers song, The Gambler? The chorus reads:
“If you’re gonna play the game, boy
You gotta learn to play it right
You’ve got to know when to hold ’em
Know when to fold ’em
http://www.marksdailyapple.com/
We love a good Collagen Fuel (or Primal Fuel) shake, but there’s something to be said for mixing it up. We think this Chocolate Collagen Pudding does the trick quite nicely—other non-Primal members of the household will likely think so, too. With two scoops of collagen plus cocoa powder and coconut milk (sub regular milk if you prefer), it satisfies even the most discerning chocolate lover without all the sugar and additives many puddings (especially boxed powders or premade varieties have).
And one juicy secret? You can have it two ways: mousse or pudding texture. (We think we just saw some eyes light up….) After blending the ingredients together, you can either pour the chocolate mixture into ramekins, or pour it into a pyrex container before placing in the fridge. If you do the former, you’ll get more of a mousse-like texture after the chocolate sets. If you do the latter and mix up the chocolate mixture after it sets, you’ll see more of a pudding texture. Enjoy!
Servings: 3
Prep Time: 10 minutes
Cook Time: 5 minutes
Cooling Time: 3 hours
Ingredients:
Directions:
Heat ½ cup of coconut milk in a small saucepan. Once the coconut milk is warmed, sprinkle the Primal Kitchen Chocolate Coconut Collagen Fuel over the coconut milk. Remove the pan from the heat and allow the mixture to rest for 1-2 minutes. Whisk the collagen and coconut milk together. Add the vanilla extract. Sift the cocoa powder into the pan, stirring as you go.
Pour mixture into a blender along with a dash of salt, the remaining coconut milk and your sweetener of choice. Blend until smooth.
Allow the pudding to set for about 3 hours in the refrigerator. Gently mix the pudding with a spoon and pour it into ramekins or serving glasses. Garnish with chopped dark chocolate and a sprig of mint.
Nutrition Information (per serving):
With Maple Syrup:
Without Maple Syrup:
The post Chocolate Collagen Pudding appeared first on Mark’s Daily Apple.
Originally Posted At: https://breakingmuscle.com/feed/rss
Before you start any fitness program or commit to a new way of eating, you have to really look at how you’ve been living and why you have been living that way. You can’t just turn the dial to awesomeness and expect change to follow. We are pulled by a lot more than just our New Year’s Day desires.
http://www.thealternativedaily.com/
Coughing isn’t usually a cause for concern. You have something stuck in your throat, you’ve caught that seasonal bug going around, or your allergies are irritating your lungs. Everyone has experienced a cough at some point, and usually, it will go away on its own after a few days or weeks. However, when your coughing […]
Originally posted at: http://www.nerdfitness.com/
So you want to start working out, but you don’t want to leave the house?
No problem!
In our coaching program we help lots of people who don’t have gym memberships:
Let’s go over the 7 Best At-Home Workouts so you can start training today: no gym or equipment required!
No matter which at-home workout you pick, I want you to start with one important thing:
Warm up!
I cover why you should always warm up in an article found right here. It doesn’t have to be much though, give it about five minutes to get your muscles active and your heart rate up.
This will help you do exercises properly and help prevent injury. You can run in place, do air punches and kicks, or some jumping jacks.
Here is NF Senior Coach Staci (you might know her incredible story) showing you many beginner options you can use to warm up as well:
If you’re curious, here’s my personal (advanced) warm-up:
Our goal isn’t to tire you out, instead we want to warm you up.
That’s step one.
Completing your chosen at-home workout would be step two.
Below, you’ll find 7 sequences you can follow along with! And if you like our style of workouts, you can check out our coaching program where we’ll customize a training routine that fits your life and/or travel schedule:
This at-home routine, as we lay out in our Beginner Bodyweight Workout article, is as follows:
The above is what we call “circuit training,” with the objective being to run through the workout sequence once, then again, then again.
Note: Not a milk drinker?
If you don’t have milk in the house for the rows, find something of roughly the same weight with a good handle.
If you want to download this Beginner Bodyweight Workout as a worksheet, you can do so when you sign up in the box below:
If the beginner at-home workout above is too easy for you, move on to our Advanced Bodyweight Workout. The workout looks like this:
Not familiar with these moves? Check out the 21 Best Advanced Bodyweight Exercises for a full breakdown.
I warn you, the above sequence will hurt… in a good way. You should be proud if you can get through this three times.
Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a broken treadmill, and no free weights.
Ugh.
Instead, how about a 20-min workout you can do in the room itself! Utilize the furniture to its full potential.
Level 1
Level 2
Set the alarm clock to 15 minutes from now and see how many circuits you can do!
Check out our full post on hotel circuits if you want Level 3!
We have a LOT of business travelers in our 1-on-1 coaching program, which is why we create workouts for both their home gym and while traveling!
If you need worldwide accountability, workouts for home and the road, and want expert guidance…
You don’t have to head to the gym to do High-Intensity Interval Training. You can do a complete routine right in your own home!
HIIT is just following a specific regimen where you vary your speeds and intensity throughout a shorter run, swim, bike, or row.
Unless you have a giant backyard, running at home might be tough.
But you know what doesn’t require a lot of room?
Burpees!
To complete a burpee:
Check out our full guide on How to Start Interval Training for some more ideas on HIIT workouts at home.
The Angry Birds Workout is designed to be done when you have 5 or 10 minutes to kill.
Sort of like playing Angry Birds…
Here’s how The Angry Birds Workout Plan works: it’s deceptively simple – only four major movements.
If you don’t have time to run through the whole sequence, no problem!
Depending on how much time you have during the day, you can do your whole workout at once, or break up your training into four different sessions throughout the day (with each session being ONE of the exercises).
Here’s a sample day for your No-Equipment Workout:
You could even split it up over two days if needed, but the goal would be to do it the whole sequence at once.
The main Angry Birds Workout article describes in detail Levels 1-6, but here’s Level 3 for you:
Once you’ve done the complete routine, you have my permission to pull out your phone and play the actual game!
We love the Caped Crusader here at Nerd Fitness, so naturally we have The Batman Bodyweight Workout for you to try!
Bonus points if you somehow do this no-equipment workout in a cave, as that’s how Bruce Wayne would roll.[1]
This workout is separated into two days for you:
Batman No-Equipment Workout Day 1:
Batman No-Equipment Workout Day 2:
This is a relatively advanced workout already, but if you want to progress to the next level, check out the main Batman Bodyweight Workout for tips on how to do just that.
The PLP is a progressive program in which you complete one additional rep of three exercises – Pull Ups, Lunges, and Push Ups – every day, for two months.
NOTE: This is NOT a beginner program, and should not be attempted unless you have been training consistently and can do multiple repetitions of pull-ups and push-ups with great form.
Like this perfect push-up:
And this perfect pull-up:
Here’s how the PLP Progression works:
Day 1:
Day 2:
Day 3:
How long do you keep doing this?
As originally envisioned by Chad Waterbury, the PLP Workout lasts 60 days.[3]
Yeah…by the end of it you’ll be doing more than 50 pull-ups.
There are two versions:
Complete your required reps each day in as many sets as you need, whenever you need to. The goal is to do it in as few sets as possible, but enough so that you can complete each rep with proper form.
Want to learn more? Check out my results on the PLP Workout.
Do you have a nearby playground? Why not work out there! If you have kids, you can do it together. Or let them ignore you.
I’ll give you a Level One workout, and a Level Two. Check out The 20-Minute Playground Workout for some Level Three exercises.
Level One
Level Two
After you’ve gone through a complete set three times, go down the slide!
We just went over 7 workouts you can do at home (plus a workout you can do in a park).
You don’t have to stick to these though! I have two resources to help you design your own no-equipment workout:
That should get you going on building a workout you can do in the comfort of your own home.
Want more? Alright, eager beaver, I got you.
We built THREE options for people just like you:
1) If you want step-by-step guidance, a custom workout program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:
2) Good at following instructions? Check out our self-paced online course, the Nerd Fitness Academy.
The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, meal plans, a questing system, and supportive community.
3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating these bodyweight moves into your training.
Alright, your turn: I’d love to hear how your home training is going!
Which workout above did you try? Did you make one of your own?
Leave a comment below with your results or any questions you have on working out at home.
For the Rebellion!
-Steve
PS: If you were going to buy one piece of equipment to utilize in your home, a kettlebell would offer you a lot of versatility:
###
Photo Sources: Scenes from an empty lot in Brooklyn, vol 1, Hotel Room, Speed!, LEGO Angry Birds, The Batman, Vintage House Bicycle,
http://www.marksdailyapple.com/
Findings from a new meta-analysis of vitamin D studies: D3 better than D2, D protective against cancer.
Keto is looking quite promising for cancer.
Among children with a genetic proclivity toward celiac disease, eating more gluten than average increases the risk of developing celiac.
Animal milk is better for the environment than plant milk.
Social exclusion makes the room seem darker.
Episode 364: Carnivore and Cancer: Host Brad Kearns explores the relationship between carnivore dieting and cancer.
Episode 365: Paul Robinson: Host Elle Russ chats with thyroid expert Paul Robinson.
Episode 366: Keto Q&A, plus Carnivore Rationale: Host Brad Kearns fields your questions.
Primal Health Coach Radio, Episode 22: Erin and Laura welcome Brad Kearns to the podcast.
Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.
C. diff is really enjoying the sugar in people’s diets.
NPR gives a nice rundown on the environmental benefits of grass-fed beef.
Why’d it take so long to invent the bicycle?
Here’s what happens when you ignore the experts.
How meat affects the environment.
What’s it like being an extreme morning person?
Another famous study bites the dust.
Bronze Age marsh diets involved a lot of undercooked frogs, mollusks, and parasitic worms.
Must have been flour tortillas.
To my German readers: a meat tax may be coming.
Wanna take Neanderthal survival courses in Italy?
Humans are narrative-spinners out of necessity in a chaotic world.
Podcast I enjoyed doing: The Skinny Confidential, talking business, longevity, fasting, and keto.
Paper I found interesting: “Domestic Livestock and Its Alleged Role in Climate Change”
Study I found surprising: Weighted hula hooping seemingly enables spot reduction of belly fat.
I’m disappointed but not surprised: Researchers are working on a “pill for loneliness.”
I’ve been saying this for years: Why drinking tons of water isn’t the best way to hydrate.
When has ignoring the experts worked out for you?
One year ago (Aug 11– Aug 17)
“I had 4 centenarians in my family in my family who lived in Greece and if they had to give blood, it would have been 90% Olive oil and 10% lunatic juice.”
– Sounds like you’ve got a marketable product there, Mike.
The post Weekly Link Love — Edition 42 appeared first on Mark’s Daily Apple.
http://chriskresser.com/
We’re living in an age of evolutionary mismatch. The modern way of life often disconnects us from each other, from our bodies, and from nature—and we’re passing that disconnect onto our children. In this episode of Revolution Health Radio, I talk with Diane Bode, founder of Another Way School & Community Center. We discuss how her program connects kids with nature and themselves and how she’s teaching them to embrace “free air lives.”
The post RHR: The Value of a Nature-Based Childhood Education, with Diane Bode appeared first on Chris Kresser.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
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