Training & Exercise

Gain Muscle With Drop Sets

Gain Muscle With Drop Sets

WHAT ARE DROP SETS?Drop sets are a training technique geared towards increasing muscle mass by performing an exercise, then reducing (dropping) the weight, and continuing to perform more reps until you reach failure. They were a favorite of Arnold Schwarzenegger and...

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The Ideal Ranges For Time Under Tension

The Ideal Ranges For Time Under Tension

Varying the tempo on an exercise to manipulate the time under tension (TUT) is an excellent tool for building muscle and busting plateaus. It is also a great trick for making your in-home workouts more challenging if you are limited to a few lightweight dumbbells. TUT...

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Muscle vs. Fat: What’s The Difference?

Muscle vs. Fat: What’s The Difference?

Which weighs more, muscle or fat? If you answered “they weigh the same”, you are correct. The difference is that muscle is denser so it takes up less space. To put it another way, if you gained 5 pounds of muscle and lost 5 pounds of fat, your body weight would stay...

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Close Grip Bench Press: Build Triceps Strength

Close Grip Bench Press: Build Triceps Strength

As opposed to the traditional bench press, which primarily targets the chest, the close grip bench press primarily targets your triceps. In fact, aside from parallel dips, this exercise is in my opinion the best exercise for your triceps when performed correctly. When...

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Should You Lift To Muscle Failure?

Should You Lift To Muscle Failure?

You may be wondering, “Should I be lifting to muscle failure? How do I know if I’ve hit failure?” In strength training, lifting to muscle failure means performing a specific resistance training activity enough times that the primary muscle cannot perform one more rep...

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HIIT: The Most Efficient Way To Burn Fat

HIIT: The Most Efficient Way To Burn Fat

HIIT... No equipment needed! Are you missing out on one of the most efficient ways to burn fat and build lean muscle? High-intensity interval training, also known as HIIT, can be described as any workout that includes short bouts of intense activity followed by short...

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Hex Press For Bigger Pecs

Hex Press For Bigger Pecs

The dumbbell hex press is one of those exercises that is often forgotten when it comes to training the chest muscles. Most people look no further than flat bench and incline chest press or different angled fly movements when changing up their chest routines. If that’s...

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What’s The Best Home Workout Equipment?

What’s The Best Home Workout Equipment?

Whether you have a gym membership or not, there is no excuse for not working out. It’s a lot easier than you think to turn your living room into a gym with a few pieces of home workout equipment. In fact, working out from home: Saves time Saves money Allows...

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Bodyweight Circuit Workout For Busy People

Bodyweight Circuit Workout For Busy People

In today's society, multitasking is common place. Every single day we juggle kids, commutes, deadlines, and commitments. Still, this is no excuse for not exercising at least 30 minutes, 3-5 days a week. Anybody, from top performing CEO’s to the President of the United...

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How To Safely Test For Your One-Rep Max

How To Safely Test For Your One-Rep Max

Your one-rep max (1RM) is the most weight you can lift one time for a particular exercise. This is one way to track increases in strength and is also helpful to give you an idea of how much you should lift in other rep ranges. It’s important to note that you don’t...

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Muscle Confusion: Fact Or Fiction?

Muscle Confusion: Fact Or Fiction?

Contrary to what some of the big name fitness programs like P90X would like you to believe, constantly changing up your workouts to “confuse” your muscles does not allow enough time to build upon the progress you’ve made on each exercise week after week. Although...

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A Sit-Up That Improves Your Squat?

A Sit-Up That Improves Your Squat?

Want a great core exercise you can do anywhere to help you tighten up that midsection before Summer is officially here? The butterfly sit-up is one of my favorites! Here are a few reasons why this is not your average sit-up: They actually help with your squat,...

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Does Lifting Heavy Weights Make Women Bulky?

Does Lifting Heavy Weights Make Women Bulky?

"I am afraid that if I workout, my arms will get bigger. They are so big already and resistant to losing weight. If I gain muscle and I don’t lose any fat from that area, I can’t imagine…" I understand the concern my new Instagram friend has. After all, fear of...

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How To Structure Your Workout Program

How To Structure Your Workout Program

While there is no “single right way” to structure your workout program, below are some common strength training splits, based on days per week, that may help you to get started. These obviously do not take into account any specific goals, injuries, or restrictions you...

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How Many Sets And Reps Should You Do?

How Many Sets And Reps Should You Do?

How many sets and reps should you do? The truth is, there is no single best rep range for fat loss, gaining muscle, or “toning up”. There’s actually no such thing as “toning” at all but I’ll save that for another post. The reason it’s not so clear cut and dry is...

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Should You Use Exercise Machines?

Should You Use Exercise Machines?

All things being constant (same weight, same exercise), you will get more benefit from using free weights than you will from a machine. Two reasons: Because free weights allow for a full range of motion. We all come in different shapes and sizes, machines don’t. So...

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Why You Should Always Warm-Up

Why You Should Always Warm-Up

Most of us workout to lose weight, build muscle, and feel more confident. Unfortunately, most of us also skip the warm-up. I get it, there’s nothing particularly sexy or fun about warming up. But the truth is, when you bypass the warm-up and go straight into your...

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How To Lose Fat Not Muscle

How To Lose Fat Not Muscle

There are a few key things that need to be taken into account in order to lose FAT and not lose MUSCLE. Your body does have the ability to “catabolize” your own muscle, which you want to avoid at all costs if you are spending time putting in work at the gym. Simply put, if you are not doing the things I am about to list below, you risk not only LOSING muscle, but slowing your metabolism down and making yourself more prone to injury.

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How To Actively Engage Your Core Muscles During Exercise

How To Actively Engage Your Core Muscles During Exercise

Protecting The Lower Back With Core Engagement You have probably heard the term “engage your core”. But what does that really mean?  Many people mistakenly equate engaging the core with sucking in the stomach. However, this is the opposite of what you want to do and...

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How To Properly Track Your Fitness Progress

How To Properly Track Your Fitness Progress

If You Are Not Assessing, You Are Just Guessing Tracking your progress is an important part of staying on track with your fitness goals. Keeping a food log, workout log, taking "before and after" photos, recording body weight, body fat, circumference measurements, and...

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Fat Loss: Is Fasted Cardio Superior To Regular Cardio?

Fat Loss: Is Fasted Cardio Superior To Regular Cardio?

The Fasted Cardio Debate The jury is still out on whether or not fasted cardio is ideal for burning body fat. The short answer is...it’s complicated. There is research to support that your body can burn up to 20% more fat following a fasted bout of cardio in the...

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Optimal Rest Time Between Sets

Optimal Rest Time Between Sets

Different fitness goals require different periods of rest time between sets. Always time your breaks with a stopwatch or a timer. For fat loss and muscle endurance, circuit workouts and metabolic conditioning with 30-60 seconds or less between exercises are great for...

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Gym Etiquette 101: Mistakes To Avoid

Gym Etiquette 101: Mistakes To Avoid

While this gym etiquette list could be A LOT longer, here are some basic unwritten rules to abide by when in a crowded gym.  Some of these may seem obvious to my fellow gym goers who’ve been at this a long time, but remember that we were all beginners at one point...

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Squats: The King Of All Exercises

Squats: The King Of All Exercises

There are few movements as effective for building muscle, gaining strength and increasing power as the squat. They are one of the most fundamental compound movements in strength training. If you are not currently including them in your workout routine, you need to be....

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What Is Functional Fitness Training?

What Is Functional Fitness Training?

Functional Fitness Training Defined Functional fitness training can be described as any program that includes exercises designed to mimic and/or help you to perform daily tasks or activities safely and efficiently. Examples of these types of tasks or activities...

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How To Prep For A Fitness Photo Shoot

How To Prep For A Fitness Photo Shoot

Tips On Preparing For A Fitness Photo Shoot Six weeks from my fitness photo shoot, I was 178.5 lbs., around 12% body fat, and in decent shape, although not camera ready. By following a few steps outlined below, I was able to get those numbers down to 169.5 lbs. and...

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Health & Nutrition

Should You Skip Breakfast?

Should You Skip Breakfast?

As much as 25% of the American population skip breakfast.⁣⁣⁣ Why?⁣⁣⁣⁣ ⁣⁣⁣⁣ Don’t they know that “breakfast is the most important meal of the day”?⁣⁣⁣ Or do they know something we don’t?⁣⁣⁣⁣ ⁣⁣⁣⁣ Breakfast proponents would argue that eating breakfast keeps you from...

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5 Essential Holiday Fitness Tips

5 Essential Holiday Fitness Tips

Holiday Fitness Tips The average American gains anywhere from 5 lbs. to 12 lbs. between Thanksgiving and New Year’s! So before we kick off this month and a half marathon of good times and overindulging, let me weigh in with 5 tips to help you minimize setbacks and...

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How To Count Calories And Macros

How To Count Calories And Macros

“I workout and I eat well, but I can’t seem to lose any weight. Can you help me?” A new member of the Online Fitness Coach Facebook Group stated that her goal was to lose 10 pounds. She runs 10 miles a day almost every day of the week, participates in veteran...

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Which Starchy Foods Should You Avoid?

Which Starchy Foods Should You Avoid?

Did you know that white bread, bagels, and pancakes are actually higher on the Glycemic Index than table sugar?!Just like sugar, starchy foods have the potential to elevate blood sugar levels quickly. When this happens, your body releases the hormone insulin. Insulin...

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Top Sources Of Vegetarian Protein

Top Sources Of Vegetarian Protein

A high protein diet is ideal for both weight loss and muscle growth. High protein diets not only help to suppress appetite, but your body also burns more calories digesting protein than it does carbohydrates or fat, helping you to feel fuller for longer and on fewer...

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How To Eat Less (Without Counting Calories)

How To Eat Less (Without Counting Calories)

Counting calories and tracking daily macronutrients is a great way to dial in your nutrition, identify areas that need improvement in your diet, and keep you on track with your goals. If you’re new to fitness or just starting a weight loss journey, I would strongly...

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How To Assess Your Fitness Progress Without The Scale

How To Assess Your Fitness Progress Without The Scale

Do you know how to assess your fitness progress without the scale? Body weight is certainly important, especially if your main goal is weight loss. However, most people make the mistake of relying solely on the scale as their ONLY indicator of progress. Let me ask you...

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Use Your Hand For Portion Control

Use Your Hand For Portion Control

Tracking calories and macronutrients with an app like MyFitnessPal is a terrific tool for portion control and staying on top of your fitness goals, especially for those who are just starting a fitness program and need to dial in their nutrition, or those who need to...

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The S.M.A.R.T. Approach To Goal Setting

The S.M.A.R.T. Approach To Goal Setting

Have you ever set a goal or a New Year’s resolution, and did really well sticking to it only to fizzle out and fall back into your old habits 3 or 4 weeks later? I know I have. Breaking old negative habits and replacing them with new positive habits is never easy, but...

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10 Tips To Eat Healthy When Dining Out

10 Tips To Eat Healthy When Dining Out

If your job requires you to wine and dine clients frequently, or you simply enjoy eating out often, but you also have weight loss or fitness goals you are trying to accomplish, then you need to have a plan in order to eat healthy when dining out. Most restaurants...

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Find Your “Why”

Find Your “Why”

When it comes to working out and eating right, you are going to have plenty of days where you don't feel like going to the gym, or you are tempted to eat the bad food. If you don't have a compelling enough reason WHY you want to get in shape, making a lifestyle change...

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How To Drink Alcohol And Still Lose Weight

How To Drink Alcohol And Still Lose Weight

If you’re not careful, the weekend and vacations are where you can fall off the wagon and sabotage a lot of your weight loss efforts and fitness progress you’ve made. You normally work hard. So when the weekend and vacations come, you just want to relax and have a...

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The 80-20 Rule And Flexible Dieting

The 80-20 Rule And Flexible Dieting

It’s somewhat cliche but it’s true. The best plan is the one you can stick to. This goes for training and for diet. If you hate it, if you can’t stand the thought of doing it, you’re probably not going to be able to maintain it. This is why fad diets like Keto, South...

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Weight Loss Expectations Versus Reality

Weight Loss Expectations Versus Reality

The picture above is an actual progress chart showing the 20 pound weight loss trajectory over a 3-month period of one of my online coaching clients. I show this to illustrate that while you might expect weight loss to look a little more linear (see the red line), in...

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Benefits Of Supplementing With Creatine

Benefits Of Supplementing With Creatine

Creatine is the most researched supplement in the health and fitness industry. To date, studies do not indicate that there are any long-term health effects resulting from creatine supplementation and it is deemed safe.

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Why You Should Take A Greens Supplement

Why You Should Take A Greens Supplement

Greens supplements, also known as “superfoods”, are fruits, vegetables, algaes and/or grasses that have been compacted and distilled into powdered form. They typically contain an assortment of nutrient rich foods like spirulina, chlorella, alfalfa, vegetables, fruits, barley grass, wheat grass, herbs, and legumes.

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Winter Weight Gain. The Reasons And The Cure!

Winter Weight Gain. The Reasons And The Cure!

Studies show that the average American gains between 5-7 pounds over the holidays. It seems that every winter we acquire a few pounds, and come summer we don’t always lose them. A few of them tend to stick around, adding to our overall weight every year. It can be quite hard to lose to those extra pounds! Why does this happen and what can we do?

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The Benefits Of Whey Protein

The Benefits Of Whey Protein

When it comes to protein powders, all are certainly not created equal. In the world of fitness, whey is king. The benefits of whey are numerous and it is an excellent source of protein for individuals of all age groups and fitness levels, not just gym goers and fitness fanatics. What is whey protein?

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Probiotics And Their Use As A Dietary Supplement

Probiotics And Their Use As A Dietary Supplement

Many people are unfamiliar with probiotics, but there are studies to show that these supplements may be beneficial in the treatment of various ailments. Probiotics are dietary supplements that contain possible beneficial bacteria. Certain types of yogurt, for example, contain probiotics in therapeutic quantities. This simply means that some foods contain enough of this supplement to be helpful and is measured in quantities where it cannot be overindulged. Probiotics are be…

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Is Fruit Juice Bad For You?

Is Fruit Juice Bad For You?

Which is healthier, whole fruit or fruit juice? To start, whole fruit has a natural layer of fiber that fruit juice does not. Fiber is not only linked with health benefits that include reduced risk of heart disease and diabetes, but it also helps you feel fuller...

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The Health Benefits Of Fish Oil

The Health Benefits Of Fish Oil

A lot has been made of fish oil over the last few years. When the words oils and fats are mentioned, health-conscious individuals tend to run for cover. What they fail to realize is that there are good fats and bad fats. Complete avoidance of oils and fats would actually be detrimental rather than beneficial to their health.

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How To Recover From An Unhealthy Weekend

How To Recover From An Unhealthy Weekend

For many people, Friday through Sunday can involve some pretty unhealthy choices. Finding a balance between allowing yourself to splurge a little after a week of clean eating and overdoing it can be tricky. If you do end up overindulging, here are 5 tips to help you...

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What You Need To Know About BCAA’s

What You Need To Know About BCAA’s

The Benefits Of Branched-Chain Amino Acids BCAA's, or branched-chain amino acids, are among three of the nine essential amino acids for humans. Amino acids are the building blocks of protein. Essential amino acids are those that the body cannot synthesize on its own...

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2-Week Intermittent Fasting Challenge

2-Week Intermittent Fasting Challenge

As popular as intermittent fasting has become over the last decade, fasting has actually been around for thousands of years and is practiced by many across different cultures and religions all over the world. Proponents for intermittent fasting claim that it is an...

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Follow Me On Instagram

Instagram post 17857456420373828 🔥 𝐁𝐑𝐀𝐍𝐃 𝐍𝐄𝐖 𝐆𝐈𝐕𝐄𝐀𝐖𝐀𝐘 🔥 Grab your FREE copy of my Complete Guide To Dining Out. This 15-page guide outlines exactly what to order so you can enjoy a delicious meal AND still meet your fitness goals… no matter what kind of restaurant you’re dining in! 👩‍🍳⁣⁣⁣ CLICK THE LINK IN MY BIO to get your copy now! ☝🏼⁣
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𝐇𝐎𝐖 𝐓𝐎 𝐒𝐓𝐀𝐘 𝐎𝐍 𝐓𝐑𝐀𝐂𝐊 𝐖𝐇𝐄𝐍 𝐃𝐈𝐍𝐈𝐍𝐆 𝐎𝐔𝐓 𝐛𝐲 @𝐨𝐧𝐥𝐢𝐧𝐞.𝐟𝐢𝐭𝐧𝐞𝐬𝐬.𝐜𝐨𝐚𝐜𝐡⁣
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If your job requires you to wine and dine clients frequently, or you simply enjoy eating out often, but you also have weight loss goals you are trying to accomplish, then you need to have a strategy that allows you to do both.⁣
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Most restaurants serve single meals in portions that could easily feed two, sometimes three people. Just because it is on your plate does not mean that you have to finish it all. Resist the urge if it is a larger portion of food then you would normally eat.⁣
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Instead, make a conscious effort to slow down, chew your food, and enjoy it. Let it digest for 15-20 minutes before deciding if you need more. This gives the brain time to communicate with the stomach. If you are indeed full, your brain will let your body know and your hunger will subside.⁣
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If you are not full, eat a little more and wait another 10-15 minutes. There is nothing wrong with taking home leftovers.⁣
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Here are 10 more ways for you to stay on track with your fitness goals if you are a frequent diner:⁣
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1. Skip the booze and sugary drinks (soda or juice), have water with lemon instead.⁣
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2. Pass on the bread.⁣
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3. Order salad as an appetizer, and get the dressing on the side or choose oil and vinegar.⁣
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4. Order lean meat like chicken or wild caught fish.⁣
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5. Choose entrees that are raw, grilled, baked or steamed.⁣
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6. Avoid fried foods or foods doused in sauces or condiments.⁣
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7. Swap out carb-heavy sides like mashed potatoes for veggies.⁣
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8. Don’t add salt to your meal.⁣
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9. Ask for a box when your food comes and put half in it right away.⁣
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10. Choose restaurants that use organic ingredients.⁣
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Don’t forget to grab your FREE copy of my Complete Guide To Dining Out by CLICKING THE LINK IN MY BIO! ☝🏼⁣
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- Coach B
Instagram post 18017563942157658 SHOULD YOU SKIP BREAKFAST? by @online.fitness.coach⁣
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As much as 25% of the American population skips breakfast.⁣⁣⁣ Why?⁣⁣⁣⁣⁣⁣⁣
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Don’t they know that “breakfast is the most important meal of the day”?⁣⁣⁣ Or do they know something we don’t?⁣⁣⁣⁣⁣⁣⁣
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Breakfast proponents would argue that eating breakfast keeps you from overeating later in the day. Makes sense. If you skip breakfast, you are more likely to be starving by lunch and eat more. But HOW MUCH MORE you eat is really what’s important. Is it enough to overcompensate for the breakfast that you skipped?⁣⁣⁣⁣⁣⁣⁣
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Usually not. This is one of the concepts behind intermittent fasting. By restricting your eating window, you have less time to consume as many calories as you normally would.⁣⁣⁣
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For example, those who use the intermittent fasting 16/8 eating method (fast for 16 hours, eating within an 8-hour window) usually don’t have their first meal until noon. While this meal may be big, it’s often not as big as their breakfast and lunch would have been combined simply because it is difficult to consume that much food in one sitting.⁣⁣⁣⁣⁣⁣⁣
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There have even been studies conducted which show that those who skip breakfast may actually reduce their overall daily calorie intake by as many as 300-400 calories.⁣⁣⁣⁣⁣⁣⁣
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The truth is that WHEN you eat is not nearly as important as the total amount of calories you consume throughout the day.⁣⁣⁣⁣⁣⁣⁣
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Whether you eat breakfast or not is personal preference. It does not boost your metabolism and studies show no difference in weight between those who skip breakfast and those who don’t.⁣⁣⁣⁣⁣⁣⁣
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So if you’re the type of person who is not hungry in the morning, or maybe you overate the night before and want to make up for some of those extra calories, don’t eat. ⁣⁣⁣⁣⁣⁣⁣
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If skipping breakfast makes you miserable and unable to focus at work, then eat. ⁣⁣⁣⁣⁣⁣⁣
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At the end of the day, fat loss always comes down to calories in versus calories out, not meal timing.⁣⁣⁣
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What are your thoughts? Do you eat breakfast or do you skip it? Comment below 👇⁣⁣
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- Coach B
Instagram post 17935344979261453 Balsamic Chicken Wings (Super Bowl Edition)⁣ by @ online.fitness.coach⁣
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Follow me @online.fitness.coach for more daily healthy recipes like this! ⁣⁣
Ingredients (Servings 1-2):⁣⁣
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• 1 pound chicken wings⁣⁣
• 2 cloves garlic minced finely⁣⁣
• 2 Tbsp. Coconut Aminos⁣⁣
• ¼ cup balsamic vinegar⁣⁣
• 2 tablespoons honey⁣⁣
• 1/2 teaspoon powdered ginger⁣ ⁣⁣
Directions:⁣⁣
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1. In a bowl, combine the vinegar, garlic, ginger, honey and aminos.⁣⁣
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2. Rinse and dry chicken wings.⁣⁣
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3. Place in a plastic Ziploc bag.⁣⁣
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4. Pour sauce over wings making sure everything is covered. Seal the bag and refrigerate for 2-4 hours.⁣⁣
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5. Remove wings from the bag and place on a foil lined cookie sheet. (save marinade for later)⁣⁣
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6. Bake 375˚ for 30 minutes.  Brush additional marinade over wings after 15 minutes.⁣⁣
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7.  Serve and Enjoy the game! ⁣⁣
(For more variety, red chili flakes for heat!) ⁣
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Who you got? Pats or Rams? 🏈 👇🏼 ⁣
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- Coach Brian
Instagram post 17964693637208920 DON’T BE A HALF-REPPER! by @online.fitness.coach⁣
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We’ve all seen it before, some of us might even be guilty of it ourselves without even knowing it! I’m talking about “half-repping” an exercise. Too much weight, poor technique, and very little range of motion.⁣
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This is usually due to one of three reasons:⁣
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1. Simply not knowing the correct way to perform the exercise⁣
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2. Trying to impress people with how much you bench #bruh⁣
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3. Fatigue⁣
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No matter which of these three reasons it is, the bottom line is it’s dangerous and you risk potential injury.⁣
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You also short change yourself and your results because when you half-rep, you recruit only half of the muscle fibers. If you’re going to take the time to do something, why not do it correctly?⁣
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Technique should always be the primary focus of any lift. Using correct form and a full range of motion will:⁣
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1. Build strength throughout the entire movement⁣
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2. Allow you to lift heavier weight over time⁣
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3. Result in better muscle balance⁣
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4. Increase stability and joint strength⁣
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5. Decrease the likelihood of injury⁣
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Full range of motion is defined as the act of moving as far as anatomically possible during a given exercise. Focus on moving as far as your joints will comfortably allow.⁣
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For example, when you squat, in order to achieve full range of motion you lower down as deep into the squat as possible while keeping your heels flat on the ground.⁣
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If you’re reading this and thinking to yourself that you may not be using a full range of motion on some of your exercises, study videos for those you’re unsure about, then start with lower weight until you are confident that you are performing each one correctly before going heavier.⁣
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Don’t worry about whether the weight you are lifting doesn’t look heavy… no one cares. Fully extending and feeling the stretch before each contraction will make you stronger than half-repping ever could and will also give you a more well-rounded physique.⁣
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Questions? Drop them below! 👇🏼⁣
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- Coach B
Instagram post 17949799099245668 QUICK HEALTHY SNACKS by @online.fitness.coach⁣
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Follow me @online.fitness.coach for more daily nutrition tips like this!⁣
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Staying on track with your health and fitness goals requires planning ahead.⁣
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If you find yourself missing meals because you’re so busy that you often work straight through lunch, or you’re not a breakfast person, or you’re simply on-the-go all the time, you probably also binge once your hunger finally catches up to you.⁣
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And your food choices are probably poor as well because you are starving.⁣
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If you’ve ever gone to the grocery store on an empty stomach, you know that when you’re hungry, you make bad food choices.⁣
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Keeping healthy snacks in your purse, backpack, desk, and car will help prevent going for the quick and easy vending machine or fast food joint when you’re in a pinch.⁣
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Here are 6 of my favorite go-to healthy snacks that keep me on track throughout the week.⁣
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What is your go-to healthy snack? Drop it below! 👇🏼⁣
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- Coach Brian⁣
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#FitnessNewbie #GymNewbie #NewToFitness #FitnessBeginner #WeightLossTips #WeightLossHelp #WeightLossDiet #HowToLoseWeight #FatLossTips #FatLossHelp #Dieting #HealthyEating #MealPrep #DietPlan #CalorieCounting #HealthyRecipes #HealthyHabits #FitnessTips #FitnessHelp #HealthTips #DietTips #NutritionTips #FitnessProgress #FitnessResults #FitnessGoals #ChicagoHealth #ChicagoFitness #OnlineFitnessCoach #TheOnlineFitCoach #HealthySnacks
Instagram post 18028473490004886 Classic Mini Meatloaf by @online.fitness.coach⁣
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Ingredients (Servings 8-10):⁣
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• 2 lbs Ground Beef ⁣
• 1 small Yellow Onion, diced small ⁣
• 2 Eggs ⁣
• 1/3 cup Otto's Cassava Flour ⁣
• 1/3 cup Ketchup + more for topping/dipping ⁣
• 2 Tbsp Yellow Mustard ⁣
• Sea Salt, to taste ⁣
• Ground Black Pepper, to taste⁣
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Directions:⁣
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Preheat oven to 350°F.  In a large bowl, combine all ingredients and mix until evenly combined. Just get in there with your freshly washed hands, gross as it might feel. It's the most effective method. ⁣
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Scoop out 1/3 cup of the meat mixture and roll it into a ball, then place it in a cup of a regular muffin pan. Repeat until all muffin cups are filled. ⁣
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NOTE: This recipe makes approximately 18-20 mini meatloaves, so unless you have 2 muffin tins, you will need to split this into 2 batches. ⁣
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Pour a teaspoon or two of ketchup onto each meatloaf, spreading it to cover the entire top surface.Bake in the preheated oven for 15-20 minutes, or until no longer pink inside. Use a large spoon to scoop the meatloaves out and onto a serving plate. Serve with extra ketchup, if desired. ⁣
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Leftovers can be stored in the fridge for up to 1 week. They are best cut in half and reheated in the oven/toaster oven at 350°F until heated through (just a few minutes, not too long).⁣
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(Credit: https://goo.gl/Suwvey)⁣
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Tag a meatloaf lover below! 👇🏼⁣
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- Coach B⁣
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#WeightLossTips #WeightLossCommunity #WeightLossSupport #WeightLossGoals #WeightLossHelp #WeightLossDiet #WeightLossCoach #HowToLoseWeight #FatLoss #FatLossTips #FatLossDiet #Diet #Dieting #Nutrition #HealthyEating #MealPrep #MealPlan #MealPlans #DietPlan #CalorieCounting #HealthyRecipes #FoodPorn #OnlineFitnessCoach #TheOnlineFitCoach #DietTips #NutritionTips #NutritionCoach #Meatloaf #MiniMeatloaf #MeatloafRecipe
Instagram post 17994778807163343 SHOULD YOU LIFT TO MUSCLE FAILURE? by @online.fitness.coach⁣
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Follow me @online.fitness.coach for more daily fitness advice like this!⁣
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You may be wondering, “Should I be lifting to failure? How do I know if I’ve hit failure?”⁣
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In strength training, lifting to failure means performing a specific resistance training activity enough times that the primary muscle cannot perform one more rep of that exercise with proper form.⁣
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While this technique certainly has benefits, it should not be used on every set of every exercise, every time you lift.⁣
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Lifting to failure is not necessary to make progress. It can even hinder your progress if done too often and increase the risk of overtraining and injury.⁣
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Some exercises are also riskier than others when lifting to failure. For example, compound lifts such as the barbell squat, deadlift or the bench press can be dangerous exercises to push to absolute failure, especially for beginners and intermediates.⁣
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Lifting to failure is much safer when performing isolation exercises such as bicep curls, tricep pushdowns, or leg extensions where you don’t run as much of a risk of getting stuck under a barbell or blowing your back out.⁣
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Where going all the way to failure can be helpful is if you’re trying to achieve hypertrophy (get bigger muscles). In other words, if you’re more interested in achieving a certain look than you are in actually getting stronger or setting PR’s, you should incorporate lifting to failure in your program.⁣
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If this is you, I recommend for most exercises and sets in the beginning of your workout that you leave 1-2 reps in the tank, and then at the end of your workout, lift to failure on some of the isolation exercises that work the smaller muscle groups.⁣
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If you want some help with your training, you can now APPLY for my online coaching program via the link in my bio! 👆🏼⁣
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- Coach B
Instagram post 18029372137033481 This is a great post by my friend @skiman.factual.fitness about what REALLY happens if you miss a workout or two. Make sure you give him a follow if you like the content!⁣
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Comment below "CHILL" if you enjoy the content/post.⁣
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*MISSED WORKOUTS* by @skiman.factual.fitness⁣
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So I know many believe just because you've missed a day at the gym that all your gains will be gone instantly.⁣
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I don't know how this myth came about but its so far from the truth that you definitely do NOT need to worry about loss gains from missing a workout or even a few workouts for that matter.⁣
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The true reality is that what you may be experiencing is a deflate in your muscles from inactivity, the fibers are not going anywhere, you don't disintegrate fibers because of a few missed workouts. If you've put in the time, you will retain all your muscle.⁣
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Now in the mindset you may experience that you've lost some momentum but don't worry you are still making progress and the body doesn't gain fat in the process either, most of you if you've followed me for some time know about the TDEE and that your body at rest also burns calories. If you've been tracking your total daily expenditures you'll find out that the body not only burns calories in the gym but also at rest. Just keep to the course stick to your caloric intake and macros and all will be just fine.⁣
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A rule of thumb for me is to not miss more than three sessions in a row in a week, I know life gets in the way sometimes and that's the inevitable, after a couple weeks away from the gym is where you may experience some strength loss from inactivity but yet again don't feel discouraged if you've been after for some good amount of time, just get back on the horse and saddle up as muscle memory and retention is also on our side for fast recoveries and strength gains.⁣
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Hope this helps!⁣
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If you made it this far please comment below "CHILL" as it helps me to see that I'm making a difference in your fitness goals. 👇🏼
Instagram post 18009101413124373 Green Smoothie Recipe by @online.fitness.coach⁣
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Follow me @online.fitness.coach for more daily healthy recipes like this!⁣
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One great way to get your greens in, is to DRINK them instead of eat them! Try the green smoothie recipe below. It will give you a huge boost of energy and keep your blood sugar levels balanced. You don’t even need a juicer, just a blender.
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Ingredients: ⁣
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* 2 handfuls spinach or kale ⁣
* 1 lemon, peeled an seeded⁣
* 1⁄4 cup pineapple⁣
* 1 golden delicious apple, cubed⁣
* 1 coin size slice of ginger⁣
* 1⁄2 scoop grass fed or hemp protein powder⁣
* 4 cubes ice
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* If more sweetness is desired, add a little honey. ⁣
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Directions:⁣
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Process greens first with a little water until smooth. Add the rest of the ingredients and enjoy. ⁣
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Credit: Angela Carter-Orr⁣
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Tag a smoothie lover below! 👇🏼⁣
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- Coach Brian⁣
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#WeightLoss #WeightLossTips #WeightLossCommunity #WeightLossSupport #WeightLossGoals #WeightLossHelp #WeightLossDiet #WeightLossCoach #HowToLoseWeight #FatLossTips #FatLossDiet #Diet #Dieting #Nutrition #HealthyEating #MealPrep #MealPlan #MealPlans #DietPlan #CalorieCounting #HealthyRecipes #FoodPorn #OnlineFitnessCoach #TheOnlineFitCoach #DietTips #NutritionTips #NutritionCoach #GreenSmoothie #SmoothieRecipes #Smoothie
Instagram post 17928461503266388 HOW TO ACTIVELY ENGAGE YOUR CORE by @online.fitness.coach⁣
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Follow me @online.fitness.coach for more daily fitness advice like this!⁣
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You have probably heard the term “engage your core”. But what does that really mean?⁣
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Many people mistakenly equate engaging the core with sucking in the stomach. However, this is the opposite of what you want to do and is potentially dangerous as it actually de-stabilizes the core and disrupts proper breathing.⁣
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The goal when engaging the core is to create a solid mid-section, mainly to protect the lower back and other areas from injury. To do this, you must consciously activate the core muscles.⁣
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The easiest way to describe this is to think of your natural reaction to a punch to the gut.⁣
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For most people, the natural reaction is to tighten and brace the core to protect it. You don’t suck in, you tighten up and make everything solid.⁣
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So the next time you deadlift or squat, think about consciously activating and engaging your core before and throughout the movement.⁣
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This can be tricky at first but it soon becomes habit, and it’s a great habit to have considering over 70% of American’s deal with lower back pain at some point in their lives.⁣
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Tag a friend below who could benefit from this! 👇🏼⁣
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- Coach B⁣
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#StrengthTraining #WeightLifting #LiftWeights #WomensFitness #MensFitness #FitnessNewbie #GymNewbie #NewToFitness #FitnessBeginner #FitnessTips #GymTips #ExerciseTips #WorkoutTips #FitnessHelp #ChicagoFitness #OnlineFitnessCoach #TheOnlineFitCoach #ChicagoPersonalTrainer #LowerBackPain #LowerBackIssues #WeightLossTips #WeightLossHelp #FatLossTips #FatLossHelp #EngageYourCore #CoreStrength #ChicagoTrainer #GymLife #Fitness #WeightLossJourney
Instagram post 17997164317149123 THERE IS NO SUCH THING AS MUSCLE CONFUSION by @online.fitness.coach⁣
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Follow me @online.fitness.coach for more daily fitness tips like this!⁣
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Contrary to what some of the bigger fitness companies and their marketing campaigns would like you to believe, constantly changing up your workouts to “confuse” your muscles is a pretty ineffective way to build muscle or gain strength.
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In fact, there is no such thing as “muscle confusion”… not as a scientific principle anyway.⁣
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It is true that your muscles will adapt to the stress you put them under, but this happens over time, not overnight.⁣
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In order to build muscle, there needs to be a consistent stimulus over a specific amount of time so that your muscles know what it is they need to adapt to.⁣
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So how long should you wait before you change your workout routine and the exercises in it? There is no magic number, but for most people, every 4-6 weeks is a good timetable.⁣
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Over that period of time, you should challenge yourself each workout to squeeze out that extra rep or make small consistent increases in weight while still maintaining good form on each exercise.⁣
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It may not be as sexy as “muscle confusion” sounds, but if results are more important to you than variety, fundamentals and repetition win every time.⁣
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Questions? Drop them below! 👇🏼⁣
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- Coach B⁣
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#StrengthTraining #WeightLifting #LiftWeights #WomensFitness #MensFitness #FitnessNewbie #GymNewbie #NewToFitness #FitnessBeginner #MuscleBuilding #BuildMuscle #BurnFat #WeightLossTips #WeightLossHelp #WeightLossJourney #WeightLossDiary #WeightLossTransformation #HowToLoseWeight #FatLossTips #FatLossHelp #ChicagoFitness #OnlineFitnessCoach #TheOnlineFitCoach #MuscleConfusion #FitnessTips #GymTips #ExerciseTips #WorkoutTips #FitnessHelp #FitnessProgress
Instagram post 18019928233110477 Grilled Jerk Shrimp And Pineapple Skewers by @online.fitness.coach⁣
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Follow me @online.fitness.coach for more daily healthy recipes like this!⁣
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Ingredients (Servings 4):⁣
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• 1 pound (20-25 or 16-20) shrimp, peeled and deveined⁣
• 1/2 cup jerk marinade⁣
• 2 slices pineapple, cut into 1/2 inch pieces⁣
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(If you want to make your own jerk marinade:)⁣
• 1 jalapeno pepper⁣
• 2 cloves garlic⁣
• 1 tablespoon ginger, grated⁣
• 2 green onions⁣
• 1 tablespoon thyme, chopped⁣
• 1 tablespoon allspice⁣
• 3/4 teaspoon nutmeg⁣
• 3/4 teaspoon cinnamon⁣
• 1 teaspoon pepper⁣
• 1 tablespoon brown sugar⁣
• 1 tablespoon oil⁣
• 2 tablespoons white vinegar⁣
• 2 tablespoons soy sauce⁣
• 1 tablespoon dark rum⁣
• 1/2 orange, juice and zest⁣
• 1 lime, juice and zest⁣
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Directions for Marinade: Puree everything in a food processor.⁣
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Directions for Shrimp: Marinate the shrimp in the half of the jerk marinade for at least 20 minutes and up to over night, skewer the shrimp and pineapple and grill over medium-high heat until cooked, about 2-3 minutes per side.⁣
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(Credit: https://goo.gl/9FxfVN)⁣
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- Coach Brian⁣
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#WeightLossTips #WeightLossCommunity #WeightLossSupport #WeightLossGoals #WeightLossHelp #WeightLossDiet #WeightLossCoach #HowToLoseWeight #FatLossTips #FatLossDiet #Diet #Dieting #Nutrition #HealthyEating #MealPrep #MealPlan #MealPlans #DietPlan #Calories #CalorieCounting #HealthyRecipes #FoodPorn #OnlineFitnessCoach #TheOnlineFitCoach #DietTips #NutritionTips #NutritionCoach #Shrimp #JerkShrimp #ShrimpRecipes

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Gain Muscle With Drop Sets

Gain Muscle With Drop Sets

WHAT ARE DROP SETS?Drop sets are a training technique geared towards increasing muscle mass by performing an exercise, then reducing (dropping) the weight, and continuing to perform more reps until you reach failure. They were a favorite of Arnold Schwarzenegger and...

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The Ideal Ranges For Time Under Tension

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Muscle vs. Fat: What’s The Difference?

Muscle vs. Fat: What’s The Difference?

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Close Grip Bench Press: Build Triceps Strength

Close Grip Bench Press: Build Triceps Strength

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Should You Lift To Muscle Failure?

Should You Lift To Muscle Failure?

You may be wondering, “Should I be lifting to muscle failure? How do I know if I’ve hit failure?” In strength training, lifting to muscle failure means performing a specific resistance training activity enough times that the primary muscle cannot perform one more rep...

read more
HIIT: The Most Efficient Way To Burn Fat

HIIT: The Most Efficient Way To Burn Fat

HIIT... No equipment needed! Are you missing out on one of the most efficient ways to burn fat and build lean muscle? High-intensity interval training, also known as HIIT, can be described as any workout that includes short bouts of intense activity followed by short...

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Hex Press For Bigger Pecs

Hex Press For Bigger Pecs

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What’s The Best Home Workout Equipment?

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Bodyweight Circuit Workout For Busy People

Bodyweight Circuit Workout For Busy People

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How To Safely Test For Your One-Rep Max

How To Safely Test For Your One-Rep Max

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Muscle Confusion: Fact Or Fiction?

Muscle Confusion: Fact Or Fiction?

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A Sit-Up That Improves Your Squat?

A Sit-Up That Improves Your Squat?

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Does Lifting Heavy Weights Make Women Bulky?

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How To Structure Your Workout Program

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How Many Sets And Reps Should You Do?

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Should You Use Exercise Machines?

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Why You Should Always Warm-Up

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How To Lose Fat Not Muscle

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How To Actively Engage Your Core Muscles During Exercise

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How To Properly Track Your Fitness Progress

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Gym Etiquette 101: Mistakes To Avoid

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Should You Skip Breakfast?

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Which Starchy Foods Should You Avoid?

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Top Sources Of Vegetarian Protein

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How To Eat Less (Without Counting Calories)

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How To Assess Your Fitness Progress Without The Scale

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Use Your Hand For Portion Control

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The S.M.A.R.T. Approach To Goal Setting

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10 Tips To Eat Healthy When Dining Out

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Find Your “Why”

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How To Drink Alcohol And Still Lose Weight

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The 80-20 Rule And Flexible Dieting

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Weight Loss Expectations Versus Reality

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Benefits Of Supplementing With Creatine

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Why You Should Take A Greens Supplement

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Winter Weight Gain. The Reasons And The Cure!

Winter Weight Gain. The Reasons And The Cure!

Studies show that the average American gains between 5-7 pounds over the holidays. It seems that every winter we acquire a few pounds, and come summer we don’t always lose them. A few of them tend to stick around, adding to our overall weight every year. It can be quite hard to lose to those extra pounds! Why does this happen and what can we do?

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The Benefits Of Whey Protein

The Benefits Of Whey Protein

When it comes to protein powders, all are certainly not created equal. In the world of fitness, whey is king. The benefits of whey are numerous and it is an excellent source of protein for individuals of all age groups and fitness levels, not just gym goers and fitness fanatics. What is whey protein?

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Probiotics And Their Use As A Dietary Supplement

Probiotics And Their Use As A Dietary Supplement

Many people are unfamiliar with probiotics, but there are studies to show that these supplements may be beneficial in the treatment of various ailments. Probiotics are dietary supplements that contain possible beneficial bacteria. Certain types of yogurt, for example, contain probiotics in therapeutic quantities. This simply means that some foods contain enough of this supplement to be helpful and is measured in quantities where it cannot be overindulged. Probiotics are be…

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Is Fruit Juice Bad For You?

Is Fruit Juice Bad For You?

Which is healthier, whole fruit or fruit juice? To start, whole fruit has a natural layer of fiber that fruit juice does not. Fiber is not only linked with health benefits that include reduced risk of heart disease and diabetes, but it also helps you feel fuller...

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The Health Benefits Of Fish Oil

The Health Benefits Of Fish Oil

A lot has been made of fish oil over the last few years. When the words oils and fats are mentioned, health-conscious individuals tend to run for cover. What they fail to realize is that there are good fats and bad fats. Complete avoidance of oils and fats would actually be detrimental rather than beneficial to their health.

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How To Recover From An Unhealthy Weekend

How To Recover From An Unhealthy Weekend

For many people, Friday through Sunday can involve some pretty unhealthy choices. Finding a balance between allowing yourself to splurge a little after a week of clean eating and overdoing it can be tricky. If you do end up overindulging, here are 5 tips to help you...

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What You Need To Know About BCAA’s

What You Need To Know About BCAA’s

The Benefits Of Branched-Chain Amino Acids BCAA's, or branched-chain amino acids, are among three of the nine essential amino acids for humans. Amino acids are the building blocks of protein. Essential amino acids are those that the body cannot synthesize on its own...

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2-Week Intermittent Fasting Challenge

2-Week Intermittent Fasting Challenge

As popular as intermittent fasting has become over the last decade, fasting has actually been around for thousands of years and is practiced by many across different cultures and religions all over the world. Proponents for intermittent fasting claim that it is an...

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