Core training is important! A strong support system protects the lower back and the knees. The core stems from the pelvis all the way up to the cervical spine. Posture and how you carry yourself throughout the day will lead to repetitive movement tightness and weakness. The glutes will stabilize the hips and require activation of the intrinsic muscles of the abdominal region (the muscles deep inside). THESE muscles are the ones that are most responsible for posture and preventing injury to the lower back. This episode covers the muscles of the core that should be turned on and working properly and what exercises are best to do so.

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If you are looking to build a physique, then you need to train for that aesthetic balance. If you are looking for performance, you need to train appropriately for performance. Too often avid gym goers train in ways that are completely opposite what their goals are. I encourage you to look at your training methods and ask yourself, REGARDLESS of your enjoyment for the activity, if it is actually helping you reach that goal. If it is, GREAT, go for it. But many times it is not on the same path and you are either risking injury, or wasting valuable time heading the wrong way. If you had a destination and found out that you were driving the wrong direction, would you not turn around or look on your phone for a route to get you back on track? Of course you would. This is the same concept.

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It is time to lift heavy, for everyone. Men, women, you all need to lift heavier. Gone are the days of "getting toned" and being afraid of "getting big" - Not gonna happen. It is SO HARD to build muscle you don't have to worry about building it in excess. I wish it were that easy to build muscle. I wish it were so easy to build muscle that you had to consciously try to avoid doing so. Not the case. You need to work your ass off for every ounce of muscle growth and you NEED to lift heavier in order to get the physique that you want. Trust me, going light will only waste your time and frustrate you as you fail to hit your goals. Proper nutrition and increasing the resistance will build the lean tissue you desire and lead to the physique of your dreams.

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Just like anything else, simple is usually the better option. Complicating your diet habits with advanced cooking techniques and involved hours in the kitchen will NOT keep you on track. It might LOOK nice and TASTE good at first, but when you need your food right now and you don't have it ready, you will feel unprepared, failed, and most likely grab whatever is quickest to eat which may not be good for your goals. You want your nutrition to make it easy to stay on point. The more things you implement that complicate things, the less likely that is to happen. Pay attention to the basics and remember that quality beats quantity every day of the week. When you eat whole quality foods, you don't HAVE to count as much. You don't HAVE to track your calories. This is because the hormones in the body reset and allow you to feel full when you actually are, not tricked by artificial sweeteners and fillers. You were not born with a calculator in your pocket, but with a natural system in your body that regulates this for you. Let's get back to that way of doing things. The REAL way. The SIMPLER way.

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Simplify your training! With these effective tips, you will learn how to adjust your workouts and your mindset to make your fitness more effective. Saving time trying to figure these things out will accelerate your progress starting TODAY! If you have hit a plateau and are struggling to get through a funk, this is absolutely the episode you need to dive into. Complicated is NOT GOOD. You need to focus, and push yourself and with these helpful tips, you can do exactly that. Don't do what you do, do what I DO to keep moving forward! Check these out.

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The organic food industry is an industry like any other. It's goal is to have their business STAY IN BUSINESS. It is the same as anything else and they need you to buy their products. This is why it has grown exponentially over the last decade - The customers want to eat healthier. These businesses saw the grey space and moved to make "safer" pesticides and call the food organic because they spray with "natural" substances. Well, in theory that is all well and good, but truth of the matter is, just because it is natural doesn't mean it's GOOD FOR YOU. Natural pesticides can be carcinogenic just as conventional ones can. This is not to say that all organic food is bad, but the government laws puts the responsibility on the consumer to be knowledgeable about these things and make their choices accordingly. Here are some reasons why you should take your food consumption more seriously.

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Cardio is overdone! We have talked about this a LOT. But what can you do if you don't have access to heavy equipment for lifting? What if you have some type of injury or an inability to really reap the full benefits of lifting weights? You can still shred fat! If you LOVE cardio style activities such as swimming, running, cycling, use this information to take your fat burning to the next level. Not only will you burn fat like never before, but you will maintain the muscle that you have as well as improve your cardiovascular conditioning! Leave steady-state cardio for the birds, try this SECRET on for size!

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Arms are one of the cornerstones of fitness. People want big arms! They also want 'cut' arms, 'defined' arms, 'shredded' arms and 'lean' arms. We get it, arm training is important. Just like abs, it is something most people want, and they want it because they don't have it. Why is it so elusive? Because people overcomplicate arm training! Too specific, too fancy, too many things that just don't get the work done FAST and EFFICIENT enough. Basic is usually better in fitness and it covers more ground. Here are my arm secrets to getting huge. Like anything else, it is built on consistency and discipline. Oh yeah, and PATIENCE.

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Muscle confusion is a term popularized by P90X about 10 years ago and has maintained mainstream usage in most fitness facilities around the country. What this means is a stimuli and the body's response to that stimuli. It is the principle that your muscles need to be stimulated to grow and develop. Well, obviously. It is not a new concept, nothing new was created, just a brilliant marketing phrase was born. Yes your body has to be shocked, but how much? How much manipulation and change does your body need to get this type of response? What about crossfit that pretty much changes daily? Which is the best way to train and why? This episode gives it to you RAW. Check it out.

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Cardio is the great gym past time that everyone uses to lose all their weight. People slave away on treadmills, ellipticals, bikes, you name it to shed excess fat. The PROBLEM is that it doesn't work all too well. There are certain situations where cardio could benefit someone trying to tighten up, but on a macro level, the focus on cardio is misleading and not that effective. With proper nutrition and a solid resistance training program, it will be sufficient to force the body to adapt to a lower body weight and shed excess energy (fat). Cardio DOES have it's place, and that is explained in depth here in this episode.

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