Want to build explosive power? Try these exercises to boost your athletic performance.
The weight should be heavy enough that when you drag the prowler, it will position your body into a forward lean. Athletically, this is a perfect position when training for sprints and forward momentum (which is required in almost any sport).
High grip prowler push
When overloading the prowler push you are creating lower body power. I keep all the weight on my toes for a great athletic base. This also sets my body up for forward momentum, which helps me push heavier weight when moving the prowler.
Side prowler drags
If you are an athlete and you aren’t incorporating lateral movement into your program, you’re losing. Anything you can do in the gym that will transfer to the field will elevate your athleticism to the next level.
The key is to super set a prowler movement with some type of explosive movement like…
Standing box jumps
It’s not about how high you go when you first start implementing dynamic jumps into your training. It’s about how your body is moving. You want to move your hips and fast as possible to create an explosive movement. It’s about how much power you can generate with small amounts of movement. Once you get that down then you can go for height.
by: Cade Cowdin
FitMenCook’s philosophy is “bodies are made in the kitchen, sculpted in the gym.” Kevin Curry knows the importance of nutrition on physical performance. Here are 4 bites of nutrition advice from FitMenCook:
You’ve built a business around making healthy food delicious. What have you learned throughout your journey about the effects of food on health and performance?
There is no other element in a health and fitness journey that is more important than food. It affects our mood, performance and creativity. You don’t have to be a pro athlete to understand the importance of good nutrition. When you aren’t eating well, you feel sluggish and unable to perform at the highest level at work, you don’t have energy for your friends and family… Food makes or breaks your health and directly impacts other areas of your life.
What are some misconceptions about eating “clean” that trip people up?
There are so many rules out there. It’s hard to distinguish fact from fiction. Healthy, “clean” eating isn’t always rooted in restriction. It’s about getting optimal nutrition for your body so you can be your best. Don’t get caught up in other people’s definitions of eating clean.
How has learning about food and how to prepare it changed your fitness for the better?
I think that knowing how to prepare healthy food has helped me accelerate my fitness goals. When I’m trying to lose weight or build muscle, I don’t have to look to cookie cutter diets any more. I can use my macronutrient goals as pillars for creativity. It’s hard to do that when you don’t cook. You’re more likely to fall into fad diets. It doesn’t matter what lifestyle you have, if you want to be healthy and fit year-round, it helps to know how to make nutrition exciting.
Any advice for people who aren’t the best in the kitchen?
Start small. Don’t jump in with the most intricate recipes. Try to make chicken breast taste better. Learn how to make a bomb tuna salad… With every recipe, you’ll see incremental progress. And that just fuels the fire. You’ll get fulfillment out of cooking something delicious, and you’ll want to learn more because you’ve had success with the small stuff.
People often ask me if I have a set diet and workout plan. The truth is, my workout routine varies quite a bit because I train for and compete in many different avenues of life.
Whether I’m training for football, or combat, or to climb Mt. Kilimanjaro, the only changes to my routine are the sets, reps, and exercises. One thing that doesn’t change is my consistency. I show up at the right time, in the right place, with the right uniform on and most importantly with the right attitude. In life, half the battle is just showing up.
With all that said, there are three diet and workout tips I stand by no matter where I am or what I train for.
1. Focus on “Fueling” the Body
Because I travel a lot, it can be a challenge to maintain a consistent diet. I tend to take a very flexible approach to dieting but for the most part I stick to foods that will give my body the best “fuel”. I’m not a stickler for calories and I don’t necessarily eat healthy every meal, but I make sure to always incorporate some type of protein, and plenty of good fruits and vegetables. It’s easy to find healthy options on the road, it just takes a little effort. I don’t want to spend my hard earned money on anything that isn’t going to properly fuel my body.
2. Set Benchmarks
I stay motivated to train by giving myself really specific goals to work towards. If I simply tell myself, “I wanna get ripped” or “I wanna lose weight,” that ain’t gonna cut it. I need a benchmark to work towards, or better yet a challenge I want to overcome. For example, this October I’ll be doing a Tough Mudder with a group of homeless veterans that are transitioning back to civilian life. My training will shift to accommodate that goal.
Be specific in what you want. Even if it seems impossible or out of reach, don’t sell yourself short and certainly don’t listen to the haters, because I guarantee you there will be plenty of those no matter what you do in life. If it’s great, there’s gonna be hate.
3. Start Small and Don’t Give Up
For those of you having a hard time committing, it’s all about habits. Start small. Give yourself a month to notice a change in your body and the way that you feel. Anything less than that and you probably won’t notice results. But once you’ve accomplished a goal, think back on the way that you felt a week ago, a month ago, or even when you first started. It’s likely that you’ve started to look forward to training every day or at least accepted it as part of your daily life. Training should be as important as brushing your teeth or taking a shower. Our bodies are made to move and work!
The post 3 Diet and Workout Tips from Green Beret, Nate Boyer appeared first on Cellucor ForTheRecord.
by: Nate Boyer
“I’ll just pick back up on Monday.”
That was my motto for years. I’d start my week with the best intentions but by the time mid-week rolled around; I’d trade my “diet” and workout plans for happy hours and fast food dinners. Then, I’d pledge to start over the following week. Round and round I went, spinning my wheels and never getting the results I wanted.
Some people love going to the gym 6-7 days a week, but back when I struggled to maintain my fitness, the “routine” of the gym was too mundane for me to stick with it. And my list of excuses got longer and longer.
You’ve heard it 1000 times: consistency is key. I’m not sure why it took me so many years to understand this concept. But, when it finally clicked my entire life changed for the better.
At a certain point, I decided to ditch the rigid gym plan. Each week I would jot down a list of fitness activities I wanted to try. This was anything from lifting to taking a class at the gym, meeting up with friends for sprint sessions at the park, getting outdoors for a hike, or attending a yoga class.
I discovered when you create a list of fitness activities that you genuinely look forward to, working out doesn’t seem as daunting. When you lift the restrictions, you’re less likely to find excuses, and it’s a heck of a lot easier to stay consistent.
With all that said, to be consistent you also need to be practical. If you’re full of excuses, lacking consistency and craving results, these tips will help you stay on track for the long haul:
Do something active each day, even if it’s just for 10 minutes.
Perform some yoga stretches or take a power walk around the block. You don’t have to spend an hour at the gym each day to improve your health and fitness. Anything is better than nothing!
Always leave an extra set of gym clothes and shoes on hand.
Back when I was a territory sales manager, my days were long and my motivation to hit the gym after work wasn’t always high. Instead of going home to change into workout clothes (which, let’s be honest, is typically a 50/50 shot, right?), I started keeping them at the office. This slight little tweak in my habits really helped make a world of difference throughout the work week.
Make your own schedule.
Just because someone tells you to workout at a certain time, it doesn’t mean you have to. You have to schedule your workouts according to your lifestyle if you want any hope of staying consistent. I enjoy grabbing dinner with friends throughout the week, so sticking to evening workouts was a challenge. I started to hit the gym in the AM before work at least two days a week. The other three I’d save for nights when I was free and weekends when I could be more flexible. Scheduling my workouts like that helped me stay on track.
Add variety to your workouts.
Don’t feel like hitting the weights each day? Then don’t! Lift weights every other day and use the alternate days for another type of workout. Switch things up to keep your workouts fresh, fun and challenging.
Get rid of restrictions and embrace a balanced approach to your nutrition and workouts. Make fitness a lifestyle instead of a temporary quick fix. When I started to ease up on strict rules, being active, making healthy choices with my meals, even skipping out on happy hour with co-workers to hit a yoga class started to become second nature.
Many people think that fitness is something daunting because it’s full of rules and sacrifice. But it doesn’t have to be that way all the time. Commit to taking small steps, making healthy choices and staying active every day to get big time results!
The post Four Fitness Tips That are Stronger Than Your Excuses appeared first on Cellucor ForTheRecord.
by: Jen Jewell
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