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If you’re working to build a superhero physique, you might occasionally train in your “fortress of solitude” or “bat cave” — meaning at home. Some lifters utilize home workouts to maintain consistency and training frequency when they can’t make it to the gym. Others may opt for the convenience of an at-home workout over the variety of exercises a commercial gym offers. Whatever the reason for training at home, anyone can build a Herculean body in their living room or garage. 

And the centerpiece of an aesthetic physique is the chest. Those looking to build muscle — known as bodybuilders — can and should try this efficient workout that delivers a robust training stimulus to all significant parts of the chest. This workout requires only a few dumbbells, a bench, a resistance band, and your body weight. Gather your gear and get ready for a superhuman chest pump.  

How to Train Your Chest Muscles

The visible slabs of chest muscle consist primarily of pectoralis major. This fan-shaped muscle covers several smaller muscles. Owing to its prominent location and size, the pectoralis major dominates the aesthetics of the upper torso. If you care to learn the functional anatomy underlying chest training, class is “in session” below. 

Chest Anatomy

Bodybuilders commonly divide the pectoralis major into two major parts: The clavicular head and the sternocostal head. 

The clavicular head is located just under the collar bones and comprises the “upper chest.” The sternocostal head originates from the breastbone and ribs, making up the midportion of pectoralis major. 

Although the division between these two heads is not visibly identifiable, they are distinct from developmental, neuromuscular, and functional perspectives. (1)(2)(3) 

The clavicular and sternocostal heads have different lines of action at the shoulder joint, contributing inequitably to various shoulder movements. (3) Therefore, various chest exercises train or bias different portions of the chest. 

As a general rule…

However, the upper chest is more engaged when force is directed inward and slightly upward (as in an incline barbell press, push-up, or low-to-high cable flye) (4)(5) The sternocostal head is biased when the force is directed inward and slightly downward (as in a decline press or high-to-low cable flye) or when the arm is externally rotated (as in the flat bench dumbbell flye exercise). (5)

The Workout

Altogether, a good chest workout, like the one below, hits both the clavicular and sternocostal heads of the pectoralis major. Other muscles trained during the chest workout are the triceps brachii, serratus anterior, and anterior deltoid. As a bonus, chest exercises can also hit various stabilizing muscles, such as the rotator cuff, latissimus dorsi, pectoralis minor, and trapezius. 

Incline Dumbbell Flye Press 

Incline presses primarily target the upper chest. (4)(5) So the incline dumbbell flye press is a smart variation on the traditional variation, as eccentric contractions (i.e. lengthening the muscle under load) are stronger than concentric, or “up phase,” contractions. (6) Training techniques that increase demand on the target musculature during the eccentric exploit this phenomenon. 

The  incline dumbbell flye press requires the lifter to perform the concentric as a “press” and the eccentric as a “flye” — This technique puts more demand on the chest when the muscle is stronger during lowering.

• How to Do it: Set an adjustable bench to the incline position (i.e. 45 to 60 degrees). Perform your working sets with dumbbells lighter than you’d typically incline press, but slightly heavier than you’d normally use for a dumbbell flye. Keeping your forearms vertical, press the dumbbells toward the ceiling. At the top, ensure your palms face each other and unlock your elbows. Lower the weights by allowing your arms to drift apart. At the bottom of the movement, you should feel a stretch across your chest. Pull your elbows toward your ribcage to reset for the next repetition. 
• Sets and Reps: 3 x 8-12
• Rest Time: Rest 90-120 seconds between sets

Benefits of the Incline Dumbbell Flye Press

• It stretches your muscles under a heavier load than you could typically use for flyes, creating more eccentric tension, a huge driver in muscle growth. (6) 
• This movement targets the upper chest, and building this portion of your chest contributes to a more complete-looking torso. 

Banded Dumbbell Bench Press with Bands

Adding a band to your dumbbell press adds more tension to the top of the lift, where lifters are typically stronger. Instead of getting to that phase of the press and “resting” the additional band resistance places your pecs under more stress, making each phase of the lift as difficult as possible. 

So, if you’re looking for an easy variable resistance setup or training with a limited dumbbell selection, try the dumbbell bench press with a band.  (7)

• How to Do it: Wrap a moderate-thickness resistance band around your back, holding an end in each hand. Ensure the band is below your shoulder blades. Pick up a pair of dumbbells while holding the bands. Lie on a flat bench. Squeeze your shoulder blades together and create a slight arch in your spine. Press the dumbbells toward the ceiling until elbows are straight. Lower with control. 
• Sets and Reps: 3 x 6-10
• Rest Time: Rest 90-120 seconds between sets

Benefits of the Dumbbell Bench Press with Band

• Training with variable resistance may promote improved training effects, such as strength (8) and fatigue resistance (9) with lower perceptions of exertion. (10)
• This is a simple and self-contained variable resistance setup. Unlike traditional bench press with bands, this dumbbell version does not require a power rack with band anchors. 

Bench Dip 

Dips train the chest and triceps brachii from a position of shoulder extension. Dips performed with hands set wider than shoulder width promote adduction and bias the mid and lower pecs. (3) The bottom position of the bench dip applies a profound loaded stretch to pectoralis major, increasing mechanical tension. 

Since mechanical tension is thought to be a primary mechanism of muscle growth (11), the bench dip may prove to be among the most effective chest-building exercises. However, remember that this is a bodyweight exercise and may not be challenging for relatively strong lifters. To get the most out of the dip, perform enough repetitions to produce fatigue. (12) 

• How to Do it: Sit along the long edge of a flat bench with your legs extended. Place your hands wider than shoulder-width on the bench. Move your heels six to eight inches forward and support your body on your heels and hands. Lower your body toward the floor by allowing your elbows to bend and your upper arms to move backward and out. Return to the top position by straightening your elbows and drawing your arms toward your ribcage. 
• Sets and Reps: 2 x 12-16
• Rest Time: Rest 90-120 seconds between sets

Benefits of the Bench Dip 

• The chest experiences a “loaded stretch” at the bottom of the bench dip. This feature may promote accelerated muscle growth. (11)
• During bodyweight dips, pectoralis major activity has been shown to increase as fatigue builds, illustrating why you want to take this particular movement to failure. (12)
• The dip also trains pectoralis minor, a deep chest muscle, and the lower part of trapezius, a midback muscle. 

Push-Up Drop Set

A drop set is a resistance training technique consisting of a set taken to failure, followed by a “drop” or reduction in load, then immediately performing as many additional repetitions as possible. (13) To extend the technique, a lifter may perform multiple “drops,” but little to no rest should be taken between them. 

The push-up is a staple bodyweight exercise for building the chest and arms; however, for strong lifters, it may not be challenging enough for efficient programming. It’s not uncommon for lifters to hit multiple sets of 30, 40, or even 50-plus repetitions of push-ups per straight set. Fortunately, drop sets make training more efficient without sacrificing strength or hypertrophy outcomes. (13) Finish your chest workout strong with this push-up drop set.

• How to Do it: If you can perform 10 or more traditional push-ups consecutively, begin the push-up drop set with a resistance band wrapped around your back just below the shoulder blades. Otherwise, start with your body weight. Get into a push-up position. Lower to the floor, then push back to the top position. Perform the first banded set until failure, then immediately transition to a bodyweight push-up. Perform until failure, and then perform a push-up on your knees to failure.
• Sets and Reps: 1 set of three drop sets
• Rest Time: None.

Benefits of the Push-Up Drop Set

• Compared to straight sets, drop sets are expected to result in similar hypertrophy and strength adaptations while requiring less training time. (13)
• This drop set promotes a chest and triceps “pump,” which, for many lifters, is an undeniable sign of a quality workout.

How to Warm-Up for Your Chest Workout 

Although any warmup can set the stage for a better workout, the R.A.M.P. warmup protocol is among the most robust. Popularized by Coach Ian Jeffries, R.A.M.P. stands for “Raise, Activate, Mobilize, and Potentiate.” (14) A sample R.A.M.P. warmup for chest or upper body pushing workouts is provided.

• R: Raise your body temperature, metabolic rate, and breathing rate by performing five to eight minutes of an aerobic exercise of your choice — jogging, jumping rope, or performing jumping jacks are accessible options for at-home workouts. 

• A: Activate the muscles you’re about to train. In addition to the chest muscles, the posterior rotator cuff is highly active during pressing. (15) Various chest exercises also engage the latissimus dorsi and midback muscles.
  • Band External Rotation: Hold a light band in front of your stomach with palms up. Stretch the band by rotating your upper arms and forearms out. Perform a single set of 10 to 15 repetitions. 
  • Band Pull Apart: Hold a resistance band at shoulder height with your elbows straight and an overhand or neutral grip on the band. Stretch the band by pulling your arms apart. Perform a single set of 12 to 15 repetitions.
  • Overhead Band Pull Apart: to involve the chest and latissimus dorsi as shoulder adductors. Hold the band above your head and stretch it as you pull your arms toward your sides. Stop and return to the top position when the band touches your upper back. Perform a single set of 12 to 15 repetitions.

• M: Mobilize the wrists, shoulders, and midback.
  • Plank to Pike: Begin in a high plank position supported by palms and toes. Using your arms, push your hips back as far as you can without rounding your back or bending your knees. Return to the start position with control. Perform a single set of 12 to 15 repetitions. 
  • *Reverse Plank: Sit on the floor with your torso leaned slightly back, knees and hips bent, with heels on the floor. Place your hands on the floor beneath your shoulders. Bridge your hips toward the ceiling to mobilize your shoulders into extension. Lower to the floor. Perform a single set of 12 to 15 repetitions. 

• P: Fire up your neuromuscular system for peak performance.
  • Incline Plyo Push-Up: Assume the push up position with hands at shoulder width or slightly wider on the long edge of a flat bench. Lower your chest toward the bench then ballistically push up, launching your upper body away from the bench. Land on your palms, allowing your elbows to bend to absorb the impact. Perform two sets of three to five repetitions. 

No Need to Leave the Fortress of Solitude

In your quest to achieve a superhero physique, missed workouts are kryptonite. This efficient chest workout can be performed at home with limited equipment and can help you to maintain consistency. Better yet, advanced training techniques and functional anatomy principles will help you to build a chest worthy of a capital “S.” 

References

1. Al-Qattan, M. M., Yang, Y., & Kozin, S. H. (2009). Embryology of the upper limb. The Journal of Hand Surgery, 34(7), 1340-1350.
2. Haładaj, R., et al. (2019). Anatomical variations of the pectoralis major muscle: notes on their impact on pectoral nerve innervation patterns and discussion on their clinical relevance. BioMed Research International, doi.org/10.1155/2019/6212039.
3. Ackland, D. C., et al. (2008). Moment arms of the muscles crossing the anatomical shoulder. Journal of Anatomy, 213(4), 383-390.
4. dos Santos Albarello, et al. (2022). Non-uniform excitation of pectoralis major induced by changes in bench press inclination leads to uneven variations in the cross-sectional area measured by panoramic ultrasonography. Journal of Electromyography and Kinesiology, 67, 102722.
5. Lee, H. M. (2019). Force direction and arm position affect contribution of clavicular and sternal parts of pectoralis major muscle during muscle strength testing. Journal of Hand Therapy, 32(1), 71-79.
6. Walker, S., et al. (2016). Greater strength gains after training with accentuated eccentric than traditional isoinertial loads in already strength-trained men. Frontiers in Physiology, 7, 149.
7. McMaster, D. T., Cronin, J., & McGuigan, M. (2009). Forms of variable resistance training. Strength & Conditioning Journal, 31(1), 50-64.
8. Joy, J. M., et al. (2016). Elastic bands as a component of periodized resistance training. Journal of Strength and Conditioning Research, 30(8), 2100-2106.
9. Walker, S., et al. (2013). Variable resistance training promotes greater fatigue resistance but not hypertrophy versus constant resistance training. European Journal of Applied Physiology, 113(9), 2233-2244.
10. Baena-Morales, S., et al. (2022). Comparative analysis of a bench press using strength methods with and without intra-repetition variable resistance. Journal of Physical Education and Sport, 22(3), 820-828.
11. Wackerhage, H., et al. (2019). Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise. Journal of Applied Physiology, 136, 30-43
12. McKenzie, A., et al. (2022). Fatigue increases muscle activations but does not change maximal joint angles during the bar dip. International Journal of Environmental Research and Public Health, 19(21), 14390.
13. Coleman, M., et al. (2022). Muscular adaptations in drop set vs. traditional training: A meta-analysis. International Journal of Strength and Conditioning, 2(1).
14. Jeffreys, I. (2006). Warm up revisited–the ‘ramp’ method of optimising performance preparation. UKSCA Journal, 6, 15-19.
15. Wattanaprakornkul, D., et al. (2011). Direction-specific recruitment of rotator cuff muscles during bench press and row. Journal of Electromyography and Kinesiology, 21(6), 1041-1049.

Featured Image: MDV Edwards / Shutterstock

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The bodybuilding world will soon witness the 2022 Olympia, set to take place on Dec. 16-18, 2022. Every preparative decision with the competition approaching becomes increasingly important for the athletes seeking a stellar result.

One of the more notable competitors at bodybuilding’s flagship event is reigning three-time Classic Physique Olympia champion Chris Bumstead (2019-2021). The champion bodybuilder is in the mix for a legendary “four-peat” title and is pulling out all of the stops in the kitchen.

Already well past his bulking phase, Bumstead posted a Dec. 4, 2022, video to his YouTube channel detailing a “shredding” full day of eating as the 2022 Olympia nears. Check it out:

Bumstead is in the final stages of his preparation with his new coach, Hany Rambod, who also works with Men’s Open competitors Derek Lunsford and Hadi Choopan. Bumstead mutually ended his partnership with former coach/fellow active bodybuilder Iain Valliere.

Below is an overview of the shredding diet Bumstead follows to defend his Classic Physique title. All numerical values below are approximations from Bumstead’s fitness application. He did not provide individual values for each meal.

Meal 1

Bumstead began his day by consuming a mix of oats and protein powder with some eggs on the side. His drink contains glutamine, psyllium husk, and Betaine. The glutamine and psyllium husk is supposed to aid digestion, while the Betaine’s purpose is anti-inflammation.

Here are the contents of Bumstead’s first meal:

• Oats with water (80 grams)
• Two scoops of protein powder
• One whole egg
• Egg white (250 grams)
• Teaspoon salt (2/8)
• Drink with glutamine, psyllium husk, and Betaine

Meal 2

Bumstead’s second meal consisted of rice and Atlantic cod. The bodybuilder threw in some asparagus and topped it off with sriracha sauce.

Here it is in full:

• White rice (150 grams)
• Atlantic Cod (200 grams)
• Asparagus (undisclosed amount)
• Sriracha sauce (undisclosed amount)

Meal 3

Bumstead used the third meal as a pre-workout. The meal featured white rice, turkey, chicken breast, zucchini, lettuce, some salt, and mustard.

Here it is diagrammed:

• White rice (175 grams)
• Turkey, chicken breast (180 grams)
• Zucchini (undisclosed amount)
• Iceberg lettuce (undisclosed amount)
• Salt, mustard sauce (undisclosed amount)

Meal 4

Bumstead stuck to a measure of white rice and vegetables for his post-workout meal, but this time used ground turkey as his protein source.

Here are its contents:

• White rice (150 grams)
• Ground turkey (180 grams)
• Zucchini (undisclosed amount)
• Iceberg lettuce (undisclosed amount)
• Sriracha, mustard sauce (undisclosed amount)

Meal 5

As he neared the end of his day, Bumstead gave himself a frozen sweet treat featuring protein powder with a Cinnamon Toast Crunch® flavor in a shake mixed with glutamine and water. Bumstead did not disclose approximate measurements of the components of this shake.

Meal 6

Bumstead’s sixth meal included a protein and vegetables but not rice.

In terms of concrete content, it was also a smaller overall meal:

• Turkey, chicken (180 grams)
• Zucchini (undisclosed amount)

Overall, per the application on Bumstead’s phone, his entire day of shredded eating came out to 2,177 calories, 284 grams of protein, 199 grams of carbohydrates, and 19 grams of fat.

With a little under two weeks until the 2022 Olympia from when Bumstead’s eating video was posted, the champion bodybuilder still has to sand over any areas of his physique he feels need work. He’ll have to be shredded and prepared for any potential pitfalls to capture his fourth consecutive Classic Physique Olympia title.

Featured image: Chris Bumstead on YouTube

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On Dec. 6, 2022, bodybuilder Sadik Hadzovic took to his Instagram page to reveal he will not compete in the upcoming 2022 Mr. Olympia. The contest takes place on Dec. 16-18, 2022, in Las Vegas, NV, making Hadzovic’s somewhat last-minute withdrawal a surprise.

Hadzovic qualified for the Men’s Physique Olympia but did not reveal specific details about why he wouldn’t participate.

“I know many of you were excited to see me back at this year’s Olympia,” Hadzovic wrote. “Unfortunately, I will not be competing.”

Hadzovic’s competitive bodybuilding resume spans over a decade long. According to NPC News Online, he finished second place in the Men’s Physique division at the 2012 Greater Gulf States Pro — a notable result given it was Hadzovic’s International Federation of Bodybuilding and Fitness (IFBB) Pro League debut.

From there on, Hadzovic wasted no time making a name for himself. Continuing as a Men’s Physique competitor, he won his first IFBB Pro League contest at the 2012 Valenti Gold Cup. Roughly a year later, he notched a win at the 2013 New York Pro, earning qualification for his first-ever Olympia. He finished fourth in the Men’s Physique division in his Olympia debut.

The year 2014 saw Hadzovic qualify for the Olympia via his win at the 2014 Tampa Pro. He improved upon his Olympia debut with a second-place result — a mark he captured again at the 2015 Olympia.

In 2016, Hadzovic formally transitioned to the new Classic Physique division and saw immediate results: third place at the 2016 Olympia, behind Arash Rahbar (second), and the inaugural Classic Physique Olympia champion Danny Hester.

After finishing in seventh place at the Classic Physique Olympia in 2017, Hadzovic slowed his competitive pursuits. He took a two-year hiatus before returning with a sixth place at the 2019 Arnold Sports Festival.

Hadzovic moved back to the Men’s Physique division in 2022, winning the 2022 Pittsburgh Pro to earn entry to the 2022 Olympia. Hadzovic was set to challenge three-time Men’s Physique Olympia champion (2018, 2020-2021) Brandon Hendrickson.

As his Instagram page suggests, with seemingly countless training videos and nutrition tidbits, Hadzovic tried to maximize his 2022 Olympia opportunity. Alas, assuming Hadzovic will give it another go in 2023, he is putting his Olympia dreams on a temporary hold.

Featured image: @sadikhadzovic on Instagram

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Mamdouh “Big Ramy” Elssbiay is on a fast track toward all-time legendary status. Should the Egyptian athlete capture his third consecutive Mr. Olympia title on Dec. 16-18, 2022, he will become the eighth bodybuilder to win the contest on at least three occasions.

Among other icons, one of the athletes who has accomplished that feat and then some is seven-time Mr. Olympia Phil Heath, who won consecutive Mr. Olympia titles from 2011 to 2017. There might not be a better person to pick the brain of the current face of bodybuilding.

On Dec. 5, 2022, in collaboration with the Mr. Olympia organizing body, Heath shared an Instagram Live where he discussed the upcoming Olympia in Las Vegas, NV, with Elssbiay. Heath is part of the lead 2022 Olympia commentary team.

In a frank conversation, Elssbiay and Heath touch on the pressures of performing on stage. The reigning two-time champion Elssbiay discussed some of his personal expectations as he enters another title defense.

To achieve consistent excellence on the Olympia stage, successful winners must bring their A-game yearly, especially as talented up-and-comers come into the picture. Elssbiay and his coach Dennis James apparently acknowledged that as a challenge he’s hurdled in the past and will try to leap over again in 2022.

“Me and Dennis [James], we spoke last week that it’s too hard for people who win the Olympia many, many years like Phil Heath, like Ronnie Coleman,” Elssbiay expressed. “It’s too hard when you think about the next one because you need to bring something bigger and everything to not let the fans [down]. That means you have to work harder than anybody, and that’s not easy for anyone. That’s the main thing for a champ.”

As for his “three-peat” plan, Elssbiay and his team are keeping it simple in the final countdown to the 2022 iteration of the Olympia with an emphasis on further refining his conditioning.

” … It’s not just me, it’s me and my team working very hard to come early,” Elssbiay said. We have everything [we need] for [conditioning] … We are working very hard right now but also we are fine. I feel good.”

Elssbiay weighed over 300 pounds on the day of the interview with Heath. He will strive to make one last marked cut down before he steps on the 2022 Olympia stage.

“Today, in the morning, [I weighed] 306 [pounds],” Elssbiay said. “… But I think the last week we’re going to drop more weight, and it will be, I think, 295 [pounds] on the stage.”

In his conversation with Heath, Elssbiay is aware of how challenging an Olympia title defense can be. Elssbiay thinks Andrew Jacked and Derek Lunsford will spice up the competition — the reigning champ thinks Lunsford has a “great chance.”

Ultimately, the talented field of challengers aside, Elssbiay seems to believe he’s in a better position because of some adversity he overcame to win the 2021 Olympia title.

“Last year, I had the [worst] year of my life,” Elssbiay explained. “I can’t talk about that because that just gives them a reason to [have me] lose. But when they ask about my fire, about my dream to be Mr. Olympia again, I said to myself, ‘you are strong, you have a great mentality,’ and I think in my heart I can’t lose again.”

Featured image: @big_ramy on Instagram

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At this point, Russel Orhii has little to prove. As an 83-kilogram powerlifter, he’s a two-time International Powerlifting Federation (IPF) World Champion (2019, 2021). He holds the raw IPF World Record back squat (320.5 kilograms/706.6 pounds), also in the 83-kilogram weight class.

Domestically, in the 82.5-kilogram division, Orhii owns the USA Powerlifting (USAPL) raw American Records on the squat (320.5 kilograms/706.6 pounds) and total (838 kilograms/1,847.5 pounds). He notched his IPF record squat during the 2021 IPF Worlds, while he tallied his American Record at the 2022 USAPL Mega Nationals.

That isn’t stopping the powerlifting superstar, who doesn’t appear to rest on the laurels of his past accomplishments. On Dec. 4, 2022, Orhii showed how far he’s come with his strength when he shared an Instagram clip of himself locking out a 319.8-kilogram (705-pound) back squat for three reps.

Per the caption of Orhii’s post, the set is a new personal record (PR). Check it out below:

For context on Orhii’s latest display of unique power, his training feat is on par with some of his best-ever squat singles. The American athlete’s three-rep 319.8-kilogram (705-pound) back squat PR is just half a kilogram (one pound) off both his IPF World Record and American Record squats.

Meanwhile, Orhii’s three-rep PR is just 3.22 kilograms (7.1 pounds) off of his all-time raw competition best of 323 kilograms (712.1 pounds). That squat occurred at the 2021 USAPL Raw Nationals.

As for other recent training accomplishments, Orhii has stayed busy during the 2022 calendar year. In early April 2022, he ground through a 345-kilogram (760.5-pound) raw deadlift PR. In early October 2022, he crushed a 347-kilogram (765-pound) back squat PR.

Orhii’s focus seems to be centered around reps in the gym lately. Just a week prior to this latest three-rep squat PR, Orhii shared a clip where he powered through a 310-kilogram (683-pound) squat for four reps. He destroyed a 288-kilogram (635-pound) squat for six reps five weeks beforehand.

Orhii’s work is likely connected to an upcoming powerlifting contest in late December 2022. At the time of this writing, he has not disclosed when that competition will precisely occur or what it is.

Orhii previously alluded to dipping his toes into competitive bodybuilding but never provided a concrete update on when he would appear on stage.

Regardless of what Orhii’s future holds, it’s evident that he isn’t yet fully satisfied with his illustrious resume. With that in mind, expect plenty of milestones and rousing performances to come from this powerlifting dynamo.

Featured image: @russwole on Instagram

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For some, the 2022 European Powerlifting Federation (EPF) European Classic Powerlifting Championships were about extending a reign on top. For others, it was about enjoying a breakthrough podium moment, with a variety of near-victories in the rearview mirror. British powerlifter Sophia Ellis fits the latter category.

On Dec. 3, 2022, Ellis captured her first career European title at the 2022 EPF European Championships. The athlete competed raw in the 76-kilogram weight class — her competitive division dating back to early March 2020. The strength contest took place from Nov. 25, 2022, to Dec. 4, 2022, in Skierniewice, Poland.

Amidst her championship performance, Ellis scored a new European and British Record in the 76-kilogram class on the deadlift — successfully pulling 240.5 kilograms (530.2 pounds) for those top marks. Ellis completed her deadlift from a sumo stance while using a mixed grip and wore just a lifting belt.

In addition to her new deadlift records, Ellis matched her all-time raw competition best bench press of 122.5 kilograms (270 pounds). She scored her new all-time raw competition best total of 528 kilograms (1,164 pounds), surpassing her previous best of 527.5 kilograms (1,162.9 pounds) by half a kilogram (1.1 pounds). Both past bench press and total figures occurred at the 2022 International Powerlifting Federation (IPF) Arnold Sports Festival.

Here’s an overview of the top stats from Ellis’s complete performance at the 2022 EPF European Classic Championships:

2022 EPF European Classic Championships Results | Sophia Ellis (76KG)

• Squat — 165 kilograms (363.8 pounds)
• Bench Press — 122.5 kilograms (270 pounds) | Equals All-Time Raw Competition Best
• Deadlift — 240.5 kilograms (530.2 pounds) | European and British Record
• Total — 528 kilograms (1,164 pounds) | All-Time Raw Competition PR

Prior to her victory at the 2022 EPF European Championships, the highlight of Ellis’s powerlifting career was arguably her 76-kilogram division win at the 2022 British Powerlifting (BP) British Classic Women’s Championships.

Ellis also boasts a top-four finish in the 76-kilogram class at the 2021 IPF World Classic Powerlifting Championships.

In a post on her Instagram after the European competition, Ellis beamed with pride and reflected on what the win might have meant to her late father.

“This still feels so surreal, but I won … European Champion 2022!” Ellis wrote. “It means the absolute world to me to have won this championship and stand on top of that platform … I know Dad is looking down, celebrating with me.”

Featured image: @sophiastrength on Instagram

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When you look around at why so many people are out of shape and unhealthy these days, it’s not because they don’t know the importance of physical fitness. Of course they do, and of course they know that working out would fix many of their issues. The problem is they have no motivation to work out.

The most important part of working out isn’t the specific program you follow (or don’t). It’s not what leg exercises you do. It’s not whether you train with free weights, machines, or bodyweight. It’s not deciding between cardio, weight lifting, cycling, or running. It’s actually getting into the gym and doing the workout. The most important part of the workout question is being motivated to actually work out.

Because the best workout is the one you’ll do consistently. You can have all the knowledge in the world, access to all the best equipment, take all the supplements and protein powder, but if you can’t actually motivate yourself to work out, it will all be for nothing. If you have trouble getting yourself motivated to work out, keep reading for some tips and tricks for getting the motivation you need.

Make your workouts more playful and interesting.

The greatest type of motivation is intrinsic motivation: the kind that emerges from within. Dogs are intrinsically motivated to eat food because food tastes good and their desire for it is deep-seated. Children are motivated to explore the world around them because the world is new and endlessly interesting. The desire comes from within.

If extrinsic motivations like “lift this much weight” or “lose this many pounds” aren’t helping you find the motivation to actually workout, doing something fun and/or engaging as a workout will. Maybe you want to pick up a sport. Or surfing. Or martial arts. Or mountain biking. For me, my favorite “workout” is paddle boarding, playing Ultimate Frisbee, and riding my fat bike along the beach. All fun, all excellent ways to exercise. And the cool thing about this is that you quickly realize doing more formal workouts in the gym will help you get better at the fun workouts, too. These days I train in the gym to enhance my playing.

Get a workout buddy.

Humans are social animals. We aren’t meant to go through life alone. We aren’t meant to perform difficult physical tasks alone. Hunters work together. Physical laborers labor together. Soldiers go to war with their comrades. Everything physical in life, with few exceptions, works better and is more enjoyable with other people involved.

One of the biggest reasons CrossFit is so successful is that it gives you a community to train with. You show up to the workout of the day and you know there will be some friends suffering right along with you. This dilutes the suffering and enhances the positive effects, keeps you going when the going gets tough.

Pay for a trainer.

Putting money down on a trainer for a few months of sessions is a way to trick yourself into working out when you don’t want to. In fact, that’s probably at least 50% of why fitness trainers are so useful: The “sunk cost” of having paid for a trainer upfront will compel you to make good on your investment and actually go work out. People hate losing money. You’ve paid for it—you’ll use it.

Join a gym.

The gym isn’t just about the equipment, although that helps. It’s also a place expressly designed around working out. It’s full of people who are there to train. The collective energy is all directed toward the pursuit of physical excellence. Not everyone enjoys the gym, but those who need it, need it. I’m a big “nature guy,” preferring to spend as much time outdoors at the beach, in the forest, and in the mountains as I can. But I still go to the gym a couple times a week because the atmosphere is so conducive to working out.

Drink coffee 30 minutes before you want to workout.

Caffeine is potent stimulant of dopamine, the primary motivational neurotransmitter. When the body wants you to do something, it uses dopamine to motivate you. Caffeine can enhance that motivation.

Caffeine doesn’t just make you want to work out before you work out. It also makes the workout more enjoyable by reducing fatigue and perceived difficulty. Training becomes more rewarding, thus making you more likely to be motivated to do it the next time. As long as you aren’t training late at night, 50-100 mg of caffeine will help you get to the gym and have an effective training session once you’re there.

Supplement with L-tyrosine.

When your body produces dopamine, it does so with the amino acid tyrosine. Tyrosine converts to L-DOPA which converts to dopamine. Simply taking L-tyrosine won’t necessarily boost your general motivation, but tyrosine deficiency definitely lowers dopamine levels.¹ If you have a tyrosine deficiency, taking supplemental tyrosine should improve your motivation.

Find your place.

Some people drop thousands on a home gym only to realize they can’t really train at home. Some people join a gym only to realize they prefer the solitude of working out at home. Some people realize they don’t like working out indoors at all but prefer the park, the hiking trail, the beach.

You need to find your perfect spot, that physical space that triggers something inside you and makes you want to move, lift, run, and train. If you haven’t found it yet, start looking.

Just get in the door.

The hardest part of motivating yourself to work out is getting into the gym, handling the logistics of gym clothes, driving, timing, all that. But once your’e there, you’re in. You’re not going to drive to the gym, walk into the weight room, and then turn around and go back home. That’s not how it works. Get in the door and the rest will take care of itself.

Don’t think about all the lifting you’ll have to do, all the warming up. Don’t think about the weights or the cardio. Just think about getting to the gym. That’s it. That’s your job. And then it all takes care of itself from there.

Compete.

A big issue with most people trying to find the motivation to work out is that they need motivation in the first place. They’re constantly thinking about the workout. They’re stressing over it. They’re looking for excuses, they’re searching for a reason not to do it. Nine times out of ten you won’t do the thing you’re thinking about all the time—you’ll just stay paralyzed.

Competition—friendly or otherwise—removes second-guessing. If you turn your training into a competition with a friend, if you’re competing to see who can get the most steps or run the most miles or do the most reps, it’s no longer about the workout and the effort it requires. It’s about beating the other person. If you’re wired like I am, competition is a great way to motivate you to get into the gym.

Consider the neurotransmitter theory of training styles.

A fitness coach I know personalizes his training programs to the client’s dominant neurotransmitters. He administers a simple test that purports to reveal the client’s dominant neurotransmitter and then puts together a training program that complements their inclinations. The test is called The Braverman Test.

• Dopamine: strength training, high intensity movements, Olympic lifting, all-out training, dynamic movements, lots of variety, higher volume/frequency of training
• Acetylcholine: steady incremental progress, a routine that doesn’t change much, plenty of rest
• Serotonin/GABA: play, sports, hiking, irregular weight lifting (rocks, instead of weights; logs instead of machines), anything that keeps it interesting

If you take the test and hew your workouts to your dominant neurotransmitter, you’ll likely be more motivated to do them.

Look in the mirror.

Most people who really want to workout but have trouble with motivation need to work out. Just being honest: it usually shows in their fitness levels and their body composition. So here’s what you should try doing:

Look at yourself naked in the mirror. Do this every morning and night. Don’t suck anything in, don’t flex, don’t try to look your best. In fact, look your worst. Let your gut hang out and just look at yourself. Take it all in until you feel like you really want to get into the gym and start working on yourself. Sometimes you just need to feel the pain and shame of having let yourself go before you do something about it.

How do you motivate yourself to work out? What tips and tricks would you add?

The post How to Get Motivated to Work Out appeared first on Mark’s Daily Apple.

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Travel is inevitably associated with a departure from normal routine, but regular resistance exercise is one habit you don’t want to leave behind. 

Resistance training helps to maintain and improve physical health, appearance, and strength. Strong evidence even links resistance training to reduced risk of death from all causes. (1) Beyond these obvious benefits, resistance training is emerging as a potential intervention to support mental health. (2)(3)

For the sake of your body, lifespan, and mind, resistance training must be accomplished during travel. Since hitting the weights can be challenging when you’re on the road, here are three travel-ready workouts for your next expedition.

World-Class Travel Workouts 

• With Bodyweight 
• With a Resistance Band
• In a Hotel Gym

Bodyweight-Only Traveler’s Workout

Staying in a hotel or short-term rental with no fitness facility? Fortunately, bodyweight training is a viable option to hit nearly all major muscle groups.

No Weights, All the Gains

This quick and efficient bodyweight workout can be performed in the comfort of your hotel room or short-term rental bedroom. Classic exercises like the push-up are combined with challenging moves that train body parts you might not have known were possible using bodyweight. Since strength levels and body weights vary, a wide range of repetitions are suggested for this workout. Shoot for a repetition target that results in a challenging set. 

Push-Up

• How to Do it: Lie on the floor with your palms under or just outside of your shoulders and your toes dug in to the floor. While maintaining a ridged plank (straight line through your torso and legs), push through your palms until your elbows are straight. Lower with control.
• Sets and Reps: 3 x 5-20
• Rest time: Rest 60 seconds between sets.

Pike Push-Up

• How to Do it: Begin in a high plank or push-up position supported on palms and toes with straight arms and straight legs. Push back into the “pike” position by shifting your hips back and keeping your back straight, inverting your head downward. Perform a push-up by lowering your forehead toward the floor then pushing back to the v-shaped pike position. 
• Sets and Reps: 3 x 5-15
• Rest time: Rest 60 seconds between sets.

Rear Foot Elevated Split Squat

• How to Do it:  Set up for the Rear Foot Elevated Split Squat, also known as Bulgarian Split Squat, by sitting on the edge of the bed and straightening your working leg in front of you, with your heel on the floor. Maintain this foot placement as you stand, and place your non-working foot behind you on the bed. Lower your body toward the floor with control, then return to standing. Keep most of your weight through your front foot, not on the rear support foot.
• Sets and Reps: 3 x 10-20 per leg.
• Rest time: No rest between legs. Rest 60 seconds between sets.

Elevated Single-Leg Bridge

• How to Do it: Lie on your back perpendicular to the bed with your knees bent approximately 90 degrees. Place your working side heel atop the bed, while maintaining the other leg unsupported. Bridge your hips up by driving your heel into the bed and extending your hip. Lower with control. 
• Sets and Reps: 3 x5-15 per leg.
• Rest time: No rest between legs. Rest 60 seconds between sets.

Side Plank

• How to Do it: Lie on your side with your support arm on the floor directly under your shoulder. Straighten your support arm and reach your top arm to the ceiling. For balance, widen your base by placing the heel of your top leg far in front of the toes of your bottom leg. Imagine a straight line running through your nose, chin, sternum, and zipper. Don’t let your hips drop toward the ground. Hold this position for time before switching sides.
• Sets and Hold Duration: 3 x 20-30 seconds per side.
• Rest time: No rest between sides. Rest 60 seconds between sets. 

Travel Workout with a Resistance Band

Along with a toothbrush, deodorant, and clothing, a resistance band belongs on your list of “travel essentials.” One simple resistance band allows you to train and add resistance to movement patterns that might otherwise be impossible without access to a gym. Best of all, a resistance band is light, easy to pack, and inexpensive.

Have Band, Will Travel (and Train)

This workout can be completed with a single loop-style resistance band (41-inch / approximately one meter) of moderate thickness. Select a band between 0.5 and 1.5 inches (1.27 to 3.81 centimeters) thick, depending on your strength. 

Band Pull-Apart

• How to Do it: Stand with the resistance band loop around your torso. Hold a short length of band in front of your shoulders with outstretched arms, palms down. Stretch the band by pulling your arms apart and squeezing your shoulder blades together. Return to the starting position.
• Sets and Reps: 3 x 10-20
• Rest time: Rest 90 to 120 seconds between sets. 

Band Push-Up

• How to Do it: Wrap the band around your mid-back, below your shoulder blades. Pin the ends of the band under your palms and begin the exercise in the top push-up position — supported on your palms and toes with your elbows straight. Lower your body toward the floor, then return to the top position. 
• Sets and Reps: 3 x 5-12 
• Rest time: Rest 90 to 120 seconds between sets.

Band Split Squat

• How to Do it: With the band looped around the base of your neck or across your upper back, securely anchor the other end under one foot. For safety, hold the band with both hands during the exercise. Take a large step back with the leg that isn’t atop the band. While keeping most of your weight over your front foot, lower your body toward the floor by bending your hip, knee, and ankle. Drive back to the top position. Perform all reps with this foot position before carefully switching legs.
• Sets and Reps: 3 x 10-20 per leg.
• Rest time: No rest between legs. Rest 90 to 120 seconds between sets.

Band Row

• How to Do it: Place one foot securely on the center of your band. Hold the ends of the band with a neutral grip (palms facing each other) and perform a modified bent-over row by drawing your upper arms and shoulder blades back. Return to the starting position.
• Sets and Reps: 3×10-20 
• Rest time: Rest 90 to 120 seconds between sets.

Band Half-Kneeling Single-Arm Overhead Press

• How to Do it: Hold the band with one hand just above shoulder-height and anchor the other end of the band securely under the same-side knee. Place your opposite foot flat on the floor in front of you. Perform the press by stretching the band toward the ceiling until your elbow is straight but not fully locked out. Return to the starting position.
• Sets and Reps: 3 x 10-20 per arm.
• Rest time: No rest between arms. Rest 90 to 120 seconds between sets.

Band Good Morning

• How to Do it: With the band looped around the base of your neck or across your upper back, securely anchor the other end under both feet. For safety, hold the band with both hands during the exercise. Perform the good morning by hinging forward at the hips while keeping your back straight and your legs slightly bent. Return to the standing positioning. 
• Sets and Reps: 3 x 10-20. 
• Rest time: Rest 90 to 120 seconds between sets.

Band Hammer Curl

• How to Do it: Stand with both feet securely on a short length of the band. Grasp the other end of the band with your arms at your sides and your palms facing inward. Perform a hammer curl by bending your elbows as you stretch the band. Return to the starting position. 
• Sets and Reps: 3 x 10-20 
• Rest time: Rest 90 to 120 seconds between sets.

Workout for the Hotel Gym

The typical hotel gym or “fitness center” is minimalist, to say the least. If you’re lucky, you might find a few treadmills or stationary bikes, a set of dumbbells up to 40 or 50 pounds, an adjustable bench, and, potentially, a random assortment of strength machines. However, even a simple hotel setup is nothing to scoff at. It can provide the tools for a high-quality, full-body resistance training workout.

Get Your Money’s Worth

This workout focuses on building muscle, also known as hypertrophy. A range of 8 to 12 repetitions is the traditional recommendation for muscle growth. (4) For strong lifters, a hotel gym might not offer adequate weight to achieve challenging sets in this repetition range. To remedy this predicament, the hotel workout uses advanced exercise variations, mechanical drop sets, and intensification techniques to ensure a stimulating level of effort is achieved. 

Heels-Elevated Dumbbell Front Squat

• How to Do it: Elevate your heels one to three inches (approximately 2.5 to 7.5 centimeters) by placing them on the frame of an incline bench. Alternatively, weight plates or squat wedges can be placed under your heels. Hold the dumbbells atop your shoulders. Keep your torso upright as you squat deeply and drive your knees forward to bias the quadriceps. (5) Return to a standing position.
• Sets and Reps: 4 x 8-12
• Rest time: Rest 90 to 120 seconds between sets.

Bench-Supported Dumbbell Row with Alternating Isometric

• How to Do it: Set an adjustable bench to 45-degrees and lie face down holding two dumbbells. Row both dumbbells to the top position by pulling your arms and shoulder blades back. Hold the dumbbell on the left side in the top position as you lower the dumbbell on the right side and row it back up. Next, hold the right dumbbell in the top position as you lower and lift the left dumbbell. Alternate sides with each repetition.
• Sets and Reps: 4 x 8-12 per arm.
• Rest time: Rest 90 to 120 seconds between sets.

Single-Leg Dumbbell Romanian Deadlift

• How to Do it: Hold two dumbbells at your sides and carefully lift one leg into the air behind you. Maintaining a slight bend in your standing leg, fold forward at your hips until you feel a profound stretching sensation in the hamstrings of your working leg. Return to standing. Perform all reps with one leg before switching sides.
• Sets and Reps: 4 x 8-12 per leg.
• Rest time: No rest between legs. Rest 90 to 120 seconds between sets.

Seated, Incline, and Flat Dumbbell Press Drop Set

• How to Do it: This is a mechanical drop set — It uses the the same set of dumbbells and progresses from the most challenging exercise to the least challenging exercise with littler to no rest between each movement. Improved leverage (and mechanical advantage) will allow your muscles to continue after initial fatigue. Set an adjustable bench to a fully upright position. Perform a set of seated overhead presses by pushing the dumbbells from jaw-height to lockout overhead. When your muscles fatigue, adjust the bench to 45-degrees and perform a set of incline dumbbell presses, pushing the dumbbells from your upper chest to overhead. After reaching muscular fatigue again, finally adjust the bench to flat. Perform classic flat dumbbell bench press by pushing the dumbbells from your chest toward the ceiling. 
• Sets and Reps: 4 x 8-12 for each movement (you may get fewer reps on the latter two exercises due to cumulative fatigue).
• Rest time: Rest only long enough to adjust the bench for each movement. Rest 90 to 120 seconds between sets.

Incline Dumbbell Triceps Extension

• How to Do it: Perform two arm exercises back-to-back without rest as a superset. Set the bench to a 45-degree angle and perform the incline dumbbell triceps extension — Hold the dumbbells alongside your head with your elbows pointed toward the ceiling. Straighten your elbows to lift the dumbbells, then control them back to the starting position.
• Sets and Reps: 4 x 8-12
• Rest time: No rest before moving to the next exercise. Rest 90 to 120 seconds between sets.

Incline Dumbbell Curl

• How to Do it: Stay on the bench and begin the incline dumbbell curl with your arms hanging at your sides and your palms forward. Curl the dumbbells without allowing your upper arms to swing, then control them back to the starting position.
• Sets and Reps: 4 x 8-12
• Rest time: Rest 90 to 120 seconds before returning to the previous exercise.

Resistance Training on the Road

Travel can be hard on the body. Changing time zones and forced sedentary behavior in a car, plane, or train threaten to disrupt our normal rhythms and routines. Fortunately, dedicated resistance exercise can be restorative. It maintains training consistency and enables ongoing realization of resistance training benefits. Whether you check into the hotel gym, use a resistance band, or simply show up for bodyweight workouts, be sure to pack resistance training for your next trip. 

References

1. Shailendra, P., et al. (2022). Resistance training and mortality risk: A systematic review and meta-analysis. American Journal of Preventive Medicine, 63(2), 277-285.
2. Carneiro, L., et al. (2020). The effects of exclusively resistance training-based supervised programs in people with depression: A systematic review and meta-analysis of randomized controlled trials. International Journal of Environmental Research and Public Health, 17(18), 6715.
3. O’Connor, P. J., Herring, M. P., & Caravalho, A. (2010). Mental health benefits of strength training in adults. American Journal of Lifestyle Medicine, 4(5), 377-396.
4. Schoenfeld, B., et al. (2021). Resistance training recommendations to maximize muscle hypertrophy in an athletic population: Position stand of the IUSCA. International Journal of Strength and Conditioning, 1(1), 1-30
5. Fry, A. C., Smith, J. C., & Schilling, B. K. (2003). Effect of knee position on hip and knee torques during the barbell squat. The Journal of Strength & Conditioning Research, 17(4), 629-633.

Featured Image: BAZA Production / Shutterstock

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When the 2022 Mr. Olympia kicks off on Dec. 16, 2022, there will be a few expected contenders — two-time reigning champion Mamdouh “Big Ramy” Elssbiay, 2019 winner Brandon Curry, and Nick Walker, to name a few — vying for bodybuilding’s biggest title. However, there are also a few ascending newcomers to watch out for in Las Vegas, NV. After he made the transition to the International Federation of Bodybuilding and Fitness (IFBB) Pro League in fall 2022 and earned his Olympia qualification by winning the 2022 EVLS Prague Pro, Michal Križánek is one of them. The athlete seems to be ensuring he won’t waste his debut opportunity.

On Dec. 2, 2022, Križánek shared a workout on his YouTube channel where he puts his hamstrings, calves, and abs through the wringer. With roughly two weeks to go before the Olympia, at the time the clip was posted, the routine paints the picture of Križánek crossing his t’s and dotting his i’s before he steps on the main stage.

Here’s a quick overview of Križánek’s recent workout as he continues the final stages of his Olympia preparation.

Hamstrings

Križánek begins the routine by tackling his hamstrings. He starts this portion with some seated leg curls to isolate that body part. Once Križánek performs a few sets, he transitions to lying leg curls and then closes with some kneeling single-leg curls. By performing these different variations of leg curls, Križánek seems to put a premium on challenging his hamstrings from different positions so as to balance out the different aspects of his leg muscles.

Calves

To give his calves some attention, Križánek mixes in some seated calf raises, which primarily focuses on improving the soleus muscle — which is most involved in standing and walking motions. After performing calf raises from the said seated position, Križánek shifts to standing calf raises. The standing variation of the calf raise accents the gastrocnemius muscle, which is just above the soleus. It is most involved in plantar flexing at the ankle joint and leg flexing at the knee joint.

Abs

To put a cap on his workout, Križánek pushes his abs and general core with machine crunches. Combined with a fat-loss focused diet, training the abs with a full range of motion using appropriate weight is a common way to help achieve a well-defined, stage-worthy set of abdominals.

Without past precedent on the Olympia stage, it’s difficult to predict how Križánek will ultimately fare. Notably, eight-time Mr. Olympia Ronnie Coleman (1998-2005) believes the athlete has “great arms,” but to seriously contend, he needs to make up ground with other aspects of his physique like his back. Should Križánek sand over areas where he apparently needs work, he may come in firing on all cylinders in Las Vegas.

Featured image: @ifbb_pro_michalkrizokrizanek on Instagram

The post Bodybuilder Michal Križánek Shreds His Legs and Abs Just Weeks Before Olympia Debut appeared first on Breaking Muscle.

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It’s the most wonderful time of the year… to find the perfect gifts for friends and loved ones that will bring genuine smiles to their faces. No pressure, of course. 

In all seriousness, many of us are torn between wanting to get great gifts for the people in our lives (gift giving is one of the love languages, after all) and not wanting to buy stuff just for the sake of having something to wrap.

That’s why this year, the Primal team put our collective heads together and came up with a list of gift ideas to help you check off your holiday list lickety-split. The ideas below are aimed at helping everyone live their best Primal lives—get outside, eat great food, use your brain, take care of your body, reduce stress, and generally #LiveAwesome!

* Note, this post does not contain affiliate or sponsored links.

Gifts for the Great Outdoors

To take to the mountains:

Embrace the cold! The right gear makes it easy and fun to stay active outdoors even in these chilly winter months:

• Cleats (like these) that strap over shoes or boots make winter hiking and trail running safer
• Rechargeable hand warmers replace single-use warmers and keep your fingers toasty
• You can never have too many warm socks. Check out Pacas, Darn Tough, and Bombas (a certified B-corp that donates socks for every pair purchased). 
• A small portable stove like a JetBoil can go in a hiking pack for trailside hot chocolate or a warm meal on a cold outing. It’s also a year-round essential for backpacking. Maybe include a few Primal– or keto-friendly prepared meals.

For beach days:

Or pool days or lounging in your yard days…

• Reef-safe mineral sunscreen (Learn more about safe sun exposure, then head to the EWG Sunscreen Guide to find a good brand.)
• Weatherproof padded blankets are great for kids and adults
• Turkish towels replace bulky traditional beach towels (this brand is women-owned and affordably priced)
• A portable chair with cooler does double duty
• Everyone can use a reusable stainless steel water bottle to stay hydrated (this one funds national park projects)

For any environment:

• A light-up leash or collar will keep pooch safe on walks when the days are short
• Local, state, and national park passes support public lands and encourage your loved ones to get outdoors
• Portable solar chargers are also great for travelers

Gifts for Foodies

Eco-friendly:

• Replace single-use plastic with reusable shopping bags and produce bags (look on Etsy for fun options made from upcycled fabrics)
• Stasher bags for leftovers and lunchboxes

Shop local:

• Gift memberships to local CSAs or co-ops
• Local cheese or wine shops, coffee roasters

Quality ingredients:

• Turn up the flavor with spice blends and marinades
• Every home cook needs Primal Kitchen Avocado Oil Spray and sharp knives
• Busy folks will love the Ninja Speedi for making quick and easy meals
• You can never go wrong with a Primal Kitchen Gift Card!

Curl Up with a Good Book

Book recommendations from the Primal team:

• The Mountain is You by Brianna Wiest
• Good Vibes, Good Life by Vex King
• The Minimalists’ new book Love People, Use Things (check out The Minimalists on the Primal Kitchen Podcast!)
• Muscle, Smoke and Mirrors Vol. I by Randy Roach (“Cool book that traces the history of physical culture eventually giving rise to the modern fitness industry. I recommend this book to anyone interested in health/fitness.”)
• The Power of Vulnerability by Brené Brown audiobook
• The Primal Blueprint, of course – the book that started it all!

And don’t forget these:

• Heated coffee mug or mug warmer
• Blue light glasses or yellow-tinted book light for evening reading that won’t mess with your sleep
• Audiobook membership (Scribed, Audible) for people who like to do crafts or puzzles while they read

Gifts for Athletic Types

• For everyone who moves: massage/self-myofascial release tools (check out our recs for essential tools here)
• Support local businesses with a gift card to a running store in their hometown
• Rechargeable headlamps are a must for anyone who hits the roads or trails in the dark
• Collagen for strong, healthy joints and connective tissue 

Experiences and Services

• Relieve stress with a subscription to a meditation app like Headspace, Calm, or InsightTimer, or for a premium gift, check out Erwan LeCorre’s BreathHoldWork course
• New skills: cooking classes, art classes, courses on Udemy or Masterclass
• Tickets for concerts, symphony, theater, or a comedy club
• Golf or ski passes
• Time savers: cleaning services, food delivery (you can offer up your own time and skills, too!)

For Kids

• Get kids moving in Primal ways with equipment that encourages them to jump, hang, crawl, and balance like these apparatuses (these also look cool)
• Get kids exploring with a magnifying glass, compass, microscope, or learning kits or science kits
• Get kids in the kitchen with kids’ cookbooks or kid-safe cooking tools
• Basic wooden building blocks and Legos let kids’ imaginations run free

What else is on your gift list? Use the comments to call out your favorite brands and small businesses that are worth supporting! 

The post 2022 Primal Gift Guide appeared first on Mark’s Daily Apple.