I recently attended a Group Aquatics Instructor certification where I was introduced to the five dimensions of wellness:  occupational, physical, social, intellectual, spiritual, and emotional.  Physical fitness was only one aspect of a wellness routine?  I was doing it all wrong! Superset your warm up with Spirituality For the purpose of this post I want

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With all the media hype surrounding diet supplements and weight loss tricks, it is important to take a step back and examine the fundamental principles of nutrition. These 10 tips are easy guidelines to follow, and they will contribute to healthy weight loss. 1. Shoot for 5-6 smaller meals each day, but eat at least

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What is Core Training? If you’ve ever spent time in a gym or weight room, you have probably heard of core training in one way or another. It is a term that means many things to many people, and it is used by professionals and amateurs alike. Many times the word “core” is a convenient

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Everyone knows that working out can help skeletal muscle become both bigger and stronger. Many people do not know that bones also benefit from exercise. The process of bone growth is called “remodeling,” and it is triggered by physical stress placed on bones. Every workout that benefits skeletal muscle also benefits the corresponding bones. Because

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It has become common to hear the phrase “fat burning zone” tossed around in fitness centers. This phrase refers to a specific zone in reference to heart rate. The idea is that if a person exercises at an intensity that causes their heart rate to fall into this specific zone, they will burn fat faster.

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Nearly everyone on planet earth realizes and accepts the fact that exercise has tremendous benefits to health and wellness. That being said, working out can be inconvenient, time consuming, and extremely challenging. It’s very easy to purchase a gym membership and tell yourself that you are going to get in shape. After about 2 weeks

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The bench press is one of the most commonly performed strength exercises. It is a great way to build upper body strength, specifically in the chest and shoulders. Because it involves a pushing movement, it targets the anterior (front) part of the body. Performing the bench press is relatively simple when compared with many other

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(Jumps In Place) 1. Two-Foot Ankle Hop Intensity Level: Low Direction of Jump: Vertical Starting Position: Athletic stance with the feet at shoulder-width Arm Action: None or double arm Preparatory Movement: Begin with a slight countermovement Upward Movement: Hop up, with primary motion at the ankle joint Downward Movement: Land in the starting position and

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Plyometric exercise is defined by the National Strength and Conditioning Association (NSCA) as, “those activities that enable a muscle to reach maximal force in the shortest possible time” (Essentials of Strength and Conditioning). These movements are geared toward increasing maximum power output as opposed strength or endurance. Power reflects both force and speed. Thus, plyometric

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1. Bent-Knee Sit-Up Starting Position: ·       Lie face-up on the floor ·       Keep both heels as close to the glutes as possible ·       Fold the arms across the chest ·       Every repetition begins from this position Upward Movement Phase: ·       Push the chin toward the chest ·       Curl the torso toward the thighs until the

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The Five Types of Grips 1. Pronated 2. Supinated 3. Alternated 4. Hook 5. Neutral   1. Barbell Bent-Over Row Starting Position: ·       Approach the Barbell and stand with feet at shoulder-width ·       Grip barbell with a pronated grip with hands wider than shoulder-width ·       Sink the hips as low as possible while keeping the

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1. Barbell Biceps Curl Starting Position: ·       Grasp the bar with a supinated grip with the hands shoulder-width apart ·       Stand with feet at shoulder-width, with the knees slightly flexed ·       The elbows should be fully extended as the bar rests on the front of the thighs ·       All repetitions begin from this position. Upward

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The Four-Point Body Contact Position: 1. Head– placed on the bench or back pad 2. Shoulders and Upper Back– placed evenly on the bench or back pad 3. Glutes– placed firmly and evenly on the bench or seat 4. Feet– placed flat on the floor   1. Flat Barbell Bench Press Starting Position: ·       Lie

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Hip and Thigh Work 1. Back Squat Starting Position: ·       Stand in front of the racked barbell and grasp it with a pronated grip ·       The hands should be wider than shoulder-width ·       Step under the bar and position the feet parallel to each other and facing forward ·       Place the bar on the back

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1. Push Press and Push Jerk Variation Starting Position: ·       Grasp the bar with a pronated grip with the hands slightly wider than shoulder-width ·       Step under the bar and position the feet at hip-width ·       The bar should be placed on the clavicles and anterior deltoids ·       Lift the bar and walk back away

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