Develop Your Hamstrings

If you’ve got a Swiss ball and a mat, you can perform this exercise to help develop powerful hamstrings. Swiss Ball Hamstring Curl: Lie on your back with your heels on the Swiss ball. Your legs should be straight at the start of the movement, with your butt off the floor. Keep your abs tight. Roll the Swiss ball towards your butt with your heels. Contract your hamstrings at the end of the movement. Release the tension and roll the […]

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Starbucks Offers Healthier Breakfasts

Back in April, Starbucks announced it was launching a Health and Wellness platform, which included replacing the coffee chain’s breakfast sandwiches with “healthy, unique breakfast alternatives.” Well, that time has come: Starbucks will begin serving its healthier breakfast foods September 3, 2009. The 6 new items include hot oatmeal, a protein plate, and a whole-grain apple bran muffin with fruit pieces. While making breakfast yourself with your own ingredients is always the best option, I appreciate coffee chains such as […]

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Why You Need Amino Acids

What are BCAAs exactly, and do you need them? BCAAs are branch chain amino acids, and here is why they play an important role in your fitness goals. Muscles can’t grow without protein, which is composed of 20 different amino acids. That’s why they are often referred to as “the building blocks of proteins.” Responsible for the production of the body’s enzymes, amino acids aid in repair, growth, and development of muscle tissue. They also play a key role in […]

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Develop Skinny Habits

Want to get lean and stay that way? According to Suzanne Phelan, PhD, an assistant professor of psychiatry and human behavior at Brown University Medical School, men who lose weight successfully and keep it off share these 8 characteristics: 1. They eat an average of 1,850 calories a day, with 27 percent coming from fat. 2. They burn 3,293 calories a week exercising. 3. They watch fewer than 10 hours of TV a week. 4. They weigh themselves daily. 5. […]

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Eat Smart, Not Less

Britney Spears recently revealed she has regained her bikini bod by following a 1,200 calories-a-day meal plan and eliminating sugar from her diet. “I have no sugar. I don’t eat fruit or even fruit juice because of the sugar. I eat chicken and salmon and rice. I eat avocados. I’ll have egg whites for breakfast and sometimes turkey burgers for lunch,” Spears tells OK! Magazine. “I try to do just 1,200 calories a day. It may sound like it’s not […]

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Can You Work Off a Binge?

Oops… you lost control and pigged out in front of the TV with some warm donuts. Can you even things out by putting in two extra hours of cardio the morning after? “Uh, no, it doesn’t quite work like that,” Sandy Joyce, a personal trainer who specializes in fat loss and physique transformation, explains. “When we ingest a food, our bodies utilize it for the functioning it needs. When our eyes and mind get the best of us and we […]

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Drop the Scoop: Rediscover Real Food

If you read enough hardcore exercise magazines and websites, you will eventually become convinced that progressing towards your fitness goals is impossible without supplementation. It’s inevitable. But once you have succumbed to the lure of protein powder, BCAAs, creatine and the likes, is it possible to quit cold turkey? I’ll be honest: I do not plan on quitting nutritional supplementation, and for a good reason. Supplements are not bad. Whey protein isolate, for example, is a great way to work […]

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Drill Coach Total Body Circuit

So … what do I have in store for this week’s group circuit workout at the gym? A total body circuit with lots of squats, push-ups and plyometrics. Warm-Up Circuit 10 prisoner squats 10 arm shuffles 10 lunges Plank – 30 second hold Rest 30 seconds and repeat 3 times Circuit 1 10 dumbbell single-leg RDL RIGHT, then 10 3-point dumbbell rows, left leg up 10 dumbbell single-leg RDL LEFT, then 10 3-point dumbbell rows, right leg up 10 rim […]

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Pushing Passed the Push-Up

There’s more than one way to do push-ups–and Nick Tumminello, owner of Performance University in Baltimore, puts together some great push-up workouts in Everything Push-Ups on T-Nation. One is the 20/20/20 push-up, a body weight circuit that’s easy to remember. Tumminello suggests using it at the beginning of a power endurance phase. Perform the following with no rest: 20 seconds of push-ups 20 seconds of paused push-ups (hold the bottom position) 20 seconds of clap push-ups Rest 1 to 3 […]

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Hangin’ Clean at the Gym

It’s hard not to get absorbed into NBC’s Olympic coverage. According to the network, the first two days of the Beijing Olympics drew an average audience of 29.1 million, making it the most highly rated broadcast of the Summer Games held outside the United States since 1976. And while watching the Games from your couch is inspiring, why not take some of what you’ve seen this past week and apply it to your fitness routine? When preparing your next workout […]

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