Somewhere along the line, the Russian twist went from great anti-rotation core exercise to a cardio abs exercise. I’m here to bring it back to it’s full potential!

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Exercise Tutorial: Lateral Lunge

The lateral lunge is a exercise to target the glutes and hamstrings. Although both feet are planted, it's more of a single leg exercise.

In the lateral lunge, you drive your hips back and put your bodyweight onto one leg. From there, I imagine pushing the ground away with the same leg im loading and thrusting the hips forward. The side you load, is the side of the glute you’re going to feel. You should feel a stretch on your other leg from keeping it straight as you lean.

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The Science Explained: Massage and Vibration Massage - Do they work?

Fearing the next day’s soreness and stiffness, I pull out my Hyperice Hypervolt which is a vibration massage device for your muscle. Basically a foam roller on steroids. The purpose of foam rolling, massage and other forms of soft tissue work is to reduce soreness, relieve hypertonic muscles (aka “tight” muscles and restore natural range of motion through mechanical pressure. After 5 minutes of work, my quads, hamstrings and calves felt relieved and I had a nice rest after that. No soreness the next day for deadlifts even though I haven’t played basketball in over 2 years. Muscle soreness or DOMS occurs due to a combination of microscopic tears in the muscle from an unfamiliar high-level work on the muscle and an accumulation of metabolites (byproducts of burning energy in the muscle for exercise). I thought to myself how strange and why I wasn’t as sore as I anticipated?

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VIDEO: Seated Row Tutorial

SEATED ROW TUTORIAL - The seated row is probably one of the first machines you used in a gym yet it’s still one of the most commonly butchered exercises. A quick flip to @gymfails and you’re bound to see someone using excessive motion. It’s a seated row, not a seated back extension. But i digress. Aside from that, there are harder to see mistakes like lack proper shoulder blade movement, range of motion and only using biceps.

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Alcohol & Weight Loss (Tips for drinking when dieting down)

the people that I train who identify as heavy drinkers usually have a hard time controlling their calorie intake. 1. Drinks never have nutrition labels making it difficult to track 2. After downing a few drinks, you most likely forgot how much you've consumed. 3. You decided "F my diet" 4. Post-alcohol munchies

On top of all this, 5. fat burning is suppressed in the short term. So all calorie consumption during and after a night of drinking is more likely to be shuttled into fat stores.

However, it is possible to still reach your weight/fat loss goals! An alcohol calorie is still a calorie. So if you stay in a calorie deficit by the end of the day, week, month or year - you will lose weight. 

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Heather's Transformation Story

Personal Note: So I decided to start writing again after consuming about 10 different business books in the past year and a half. Every book reiterated that writing is important to becoming a better communicator, marketer and overall professional. This what I strive to do; How can I make complicated fitness science more digestible to the general public? And, how can I make my articles detailed enough to help everyday people differentiate between good science and bad science? The blog should do the trick assuming I work on becoming a better and more consistent writer. To restart my blog, I’ve decided to feature my best instagram posts!

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