Take awareness of your energy supplementation

http://m.uhs.umich.edu/caffeine

Back to the future

Stoked=new gym,retro routines,25 later 1st ever caveman strength/conditioning coach Psyched- check me Clasico de Navidad

My favorite ab routine from an old reps magazine:


hip thrust 1-20
reverse crunch 1-20
straight leg crunch 1-20
reach and catch crunch 1-20
frog crunch 1-20
jackknife 1-20
oblique crunch 1-20
russion twist 1-1 min.

done as a circuit 3-4 times

Flexibility is key!

When training most only think of resistance and cardiovascular. However, there is a third aspect to a complete workout. Without it you are missing out. Know what it is? FLEXIBILITY.
The benefits to flexibility will help enable you to have a more complete balanced workout and improve your overall well being to.
Some benefits to adding this third aspect to your workout are:
  Less risk of injury by having flexible joints thus helping to improve your performance.
  Helps to reduce muscle soreness.
  Less risk of lower back pain and improved posture.
  Helps to improve blood circulation, and in turn helps with the delivery of nutrients.
  Helps in better coordination and range of motion.
  Can also be a sense of relaxation and clearing of the mind.
These are just a few of the benefits you can obtain through flexibility.
It should also be noted to properly  perform your routine. Try to avoid these mistakes:
  Do not bounce
  Do not stretch a muscle to far, by causing discomfort means you are pushing it
  Breathing is also key
Finally, remember to breath in and out, try to hold for 10-30 seconds, warm up and do not stretch cold muscles.
By applying this third aspect to your routine you will be helping to enhance your routine, performance and overall health and isn't that the reason your participating in a program.

3 phases

always make sure to get all 3 workout phases in to ensure a complete routine, examples include:
1- cardio, 2- resistance,3- flexibilty
1- set your goals, 2- obtain your goals, 3- maintain your goals
1- proper nutrition, 2- proper rest, 3- proper hydration
1- dedication, 2-discipline, 3-desire