The Pescatarian diet is usually described as when someone only eats fish, but what else does it mean? In this article, I will be reviewing where this diet came from, what you can and can’t eat, the pros and cons, and my key takeaways! THE HISTORY The term Pescatarian came from the Italian word for […]
My recommendation: Since most people workout 3-5 times a week, I would cherry pick workouts that look fun or challenging and just do those on any particular day. Feel free to repeat one later on to see if you beat your time or your score! Also, grab a buddy to do these with you! But […]
By: Alex Woeste With any successful businessperson, professional athlete or on-the-job all-star comes one simple philosophy: “consistency is key”. I know you’ve heard this over and over again, but simply being consistent and showing up each and every day makes a difference! Want to have a better relationship with your spouse? Consistently pursue […]
Being diagnosed with cancer is one of the most difficult things a person can experience. However, there are ways to combat it and to assist traditional treatments by getting proper nutrition and exercise. The Pain of a Cancer Diagnosis No one wants to hear that they’ve been diagnosed with cancer. However, it can be […]
Compound lifts are exercises that work multiple muscle groups at the same time. If you only have limited time to exercise, they are an efficient use of your time! Here are 6 compound exercises to try adding into your workout routine! Squats – quads, hamstrings, glutes, calves, core Deadlifts – traps, lats, lower back, glutes, hamstrings, quads, […]
Weight training is a great form of exercise to sculpt your body and challenge your strength. But it’s EXTREMELY important to ensure you understand the proper form for different movements, especially as you increase the weights. 4 TIPS TO BETTER FORM: Leave your ego at the door Don’t look to compete with others. […]
I own and operate a healthy meal prep company for a living, which means we have countless clients who are trying out diets, but we also have plenty of partners in the wellness community who are “anti-diet”. Since we make the food, and even accommodate to most diet trends, I always say, “we’re just the […]
6 MAJOR ELEMENTS OF NUTRITION Carbs Your main source of energy 3 types: sugars (simple, fast-digesting) starches (complex, slow-digesting) fiber (non-digestible, doesn’t give energy, just helps with body function) Fats Secondary source of energy/ energy used at rest Uses: helps absorb vitamins, protects organs 2 types: good (unsaturated) bad (saturated/trans) Protein Uses: energy, builds muscle, […]
HOW TO SPEED UP RECOVERY POST-WORKOUT No matter your form of physical activity, your body NEEDS time to recover. Here are some tips on how to recover from fatigue and soreness: TIPS: Get more sleep Make sure you’re consuming an adequate amount of protein Drink lots of water Try tart cherry juice – this helps […]
“If it’s gonna be, it starts with me” My dad always told me this growing up. Nothing extraordinary in your life will just “happen” unless YOU make it happen. Anyone can come up with an excuse of why not to do something. But it’s waaay more rewarding to set goals, map out a game plan […]
A lot of time can be wasted wandering around the gym from machine to machine, wondering what you should do next. Cut down on waste by planning your training before you walk into the gym. Your workout plan will vary based on your goals. Perhaps you want to build muscle, so you may set weight […]
Squats are a compound movement, meaning they work multiple muscle groups at the same time. Although pictured is a barbell back squat, there are multiple variations of a barbell squat exercise that you can include in your workout to target different muscles: Barbell front squats – targets more of the quads Barbell back squats – targets more […]
Trigger point therapy is another version of myofascial release. It’s a more intense version of foam rolling where you target trigger points on your body. Trigger points are those irritable, painful knots that might develop in your back, shoulder, arm, legs or glutes. There are many different apparatuses and each is used based on […]
HAVING AN ACCOUNTABILITY PARTNER CAN IMPROVE YOUR RESULTS! Studies have shown that having an accountability is a better predictor of your physical activity than relying on your willpower. Some of the benefits include: Healthy competition Less risk of injury Trying new workouts Motivation Someone to laugh at you when you fail at box jumps TIPS: Ask […]
PNF (Proprioceptive Neuromuscular Facilitation) PNF is a component of recovery and flexibility. This technique was originally used as rehab. BENEFITS Increased flexibility Increased range of motion HOW DOES IT WORK? This technique increases resistance and then increases relaxation to overall increase range of motion. TIPS: See video for a visual example on how […]
In this video Jared demonstrates the foam rolling approach to myofascial release. BENEFITS: Increased flexibility Relieves tension in the muscles by loosening up the muscle fascia and exciting your GTO (golgi tendon organs) Before your workout, apply the foam roller to sore or tight parts of your body. Once you find that area, press in […]
Static stretching is when you extend the muscle to full resistance and let it rest 20-30 seconds in that position. A common misconception is to static stretch pre-workout. However this form of stretching is most beneficial post-workout. Before your workout, your body is full of water and that’s when you’re least flexible. When you go […]
Dynamic stretching is what you want to do before you workout! It mimics a lot of movements and is low risk in terms of increasing your flexibility & range of motion before your workout. Take your body through movements to increase range of motion & to increase blood flow before weight bearing activities Click here to watch examples of dynamic […]
By: Jared Graybeal I’ve been working out consistently for almost 12 years now, so I’ve tried and competed in a handful of exercise modalities from bodybuilding, powerlifting, races, and mud runs. I’ve enjoyed them all, and like most things in life, they were seasonal for me. So in this season, I’m trying Crossfit. […]
By Jared Graybeal @jaredaxlgraybeal By no means is this the perfect preparation to doing a sprint triathlon. This is just what I did. What I think is special about this program design is that I ran my 2 businesses, celebrated a few fun holidays, enjoyed plenty of “cheat meals”, traveled a bit, strength trained […]
Have you ever regretted a workout? Probably not! Getting to the gym isn’t always the easiest, especially after a long day. But more times than not you’re likely to leave the gym feeling 10x better than you did walking in. That “high” you experience after working out is your body releasing a chemical called […]
Can you believe it’s already March?! January felt like forever, February passed in the blink of an eye and then BAM…March arrived! March is the official month of spring (March 20th is the first, official day of spring). It’s a great reason to do out with the old and in with the new. Instead of […]
An 8 minute read by Jared Graybeal As we look back at each year, some of us are filled with encouragement and joy for everything we were able to get done and experience. Some are filled with regret for looking at how fast the year went by without accomplishing their goals or getting any […]
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