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3 Powerful Books about resistance training for strength and fitness

This is a short list of strength training resources to help you earn real, lasting results for your body

(don’t be like this guy)

Drop the magazines

Drop the magazines

Benefits of resources for strength training:

  • More understanding of the human body and especially the muscular system
  • Principles of form and technique to enhance gains and help you prevent injuries
  • An emphasis on gaining real, functional strength as opposed to bulky muscle

Knowledge is power so check out these training resources…

1. Strength Training Anatomy, 3rd Edition, Frederic Delavier

Engage the muscles fully. This information will help you understand how to both target and balance your muscle groups. This is one of the first strength books to read as the illustrations and pictures really help you make sense of the exercises. A very useful resource.

2. Starting Strength, 3rd Edition (Barbell training)

Mark Rippetoe puts a lot of energy into his coaching. He advocates the top 3 movements: Squat, deadlift, and press. The idea is that when you gain strength in squat, deadlift, and presses, then you will have strength that carries over to everything! This book supports the ‘hips go back’ approach for lower body training and emphasizes the importance of hip drive for power.

3. Strong Curves: A Woman’s Guide to Building a Better Butt and Body, Bret Contreras

For strength and conditioning from a hip perspective, Bret Contreras is looked to by many as an expert. As a researcher, he’s plugged electrodes onto all different areas of the body to gain scientific knowledge of which exercises activate certain muscles more than others. Then, as a coach, he’s taken that information and helped many people (especially women) gain strength in the glutes and overall body. A fantastic must-have resource for female lifters (and those who train them).

Stay tuned…

I’ll write more about how to design a workout, the principles of resistance training, and how the benefits of being on a program (in addition to other reader requests).

Read, run. Gain.

Read, run. Gain.

Thanks for reading…

 

 

Fitness Power of the Mind
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Why I love rainier cherries

Hi, welcome to this holistic nutrition and fitness blog!

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This is a quick article about the Rainier cherry

It’s about the health benefits of Rainier cherries. Advancements at Washington State University in 1952 led to people being able to enjoy this particularly delicious type of cherry. UW Dawgs all the way, and yet I can find a way to admire WSU’s agricultural game.

Washington potatoes is multi-billion dollar business, and fortunately I use my degree for fitness so I won't have to order from other UW alumni

I use my degree for fitness so I won’t have to order from the other UW alumni

Health benefits of Rainier cherries

Throughout central Washington, cherries are grown

Throughout central Washington, cherries are grown

List of Health Benefits: First, realize that all of these benefits relate to fat-loss in one way or another. The effects on the body are diverse, yet always inter-related.

  1. Nourishing energy. Eating fresh is awesome and helps you enjoy a leaner life-style. A cup provides 90 very nutrient-dense calories.
  2. Delicious. The sensations on the tongue are even enough to improve quality of life. Who needs a doctor when you’ve got these red-yellow cherries. Makes you feel good.
  3. Anti-Diabetes effect due to high antioxidant value. Natural DNA-protective mechanisms become activated and expressed. Promotes healthy blood sugar metabolism so that your cells are signaled to burn body-fat for energy instead.

Enzymes and raw foods benefits

I believe a balanced diet includes raw foods consumption. Cherries contain bio-active ingredients which have beneficial effects in the cell tissue of the human body. Here is a list to share some of the benefits:

  • Anti-inflammatory
  • Anti-cancer
  • Anti-inflammatory
  • Anti-diabetic
  • Anti-obese 

I am not really one to indulge, but today was my first Rainier cherry consumption of the season and I was popping em’ in my mouth.

antioxidants

Make sure to wash before ya eat!

PS dear readers, the Enzymes from cherries are catalysts for promoting healthy natural function. They are used to create meaningful cellular interactions that are able to light up cells with positive activity. Also, it is a seasonal item!

Check Rainier Cherry Prices on Amazon Fresh

Nutrients signal many important human genetic pathways. Antioxidants protect DNA in the body through the optimization of processes related to inflammation in the body, gut, and joints. Also the brain. Antioxidants manage inflammation.

Think of it as Anti-Aging because that is what it really is. Age gracefully my friends… meanwhile burn some fat and look great!

Fitness Immunity Nutrition Weightloss Now
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What are the benefits of BCAA (Branched Chain Amino Acids) for Fat Loss?

This is a brief article to describe the potential positive effects of BCAA’s for fat loss.

Good supplements should be designed with effectiveness in mind. The physical components of essential amino acids are easily digestible using powder or capsule BCAA supplements. Many BCAA supplements contain little or no calories so it will add nutrient density to a calorie restricted diet.

Burning fat on a calorie restricted diet

This specific combination of essential amino acids provide energy and clean burning muscle nutrients.

Fat loss on a caloric restricted diet is more likely to be successful when it is low in sugar, alcohol, and processed foods. You should be plant strong as well.

When to take BCAA

There are several occasions but the best bang for the buck is around the workout period. So…

1. Take BCAA before/during/or/after the workout. I would take it about 15-30 minutes prior to a workout to let it digest. If I knew my workout was going to be long (more than 75 minutes), then I would sip on it to improve fitness gains.

2. During short eating windows and diet, BCAA can be a life saving nutrient for the good cells. In other words, say you decide to eat only between a 10 hour period in the day — you would probably lose weight. By consuming the BCAA’s during time of fasting (the other 14 hours), you will preserve cells which are capable of signaling the fat burning process. And let the fat burn baby.

Where to find it?

It’s everywhere.

 

Stay tuned…

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Destroy fat with these three fitness tips

Fitness tips and techniques to burn fat faster

Here are a few tips to help you in the fat loss journey starting with…

1. Drink more water before meals 

If you intend to burn fat, then the energy needs to be moving. Support the flow with H20. Water before meals is associated with fat loss in a study of adults.

waterfatloss

2. Focus on the healthy internal gut bacteria

Kefir is a great example of a fermented food for fat loss and gut health. More than that, it can reduce allergic responses and make the immune system more efficient. Along with antioxidant effects, fermented foods provide powerful fat burning nutrients.

3. Run fast up hills (HIIT)

Running fast up hill is pure fat burn potential. Whether at first it is a jog, then a run until finally you decide to sprint. Getting up that incline is devastating for fat cells. The benefit of high intensity interval training is that MOST of the fat loss comes after the workout.

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4 Benefits of Tea Tree Oil for Natural Health, Wellness and RECOVERY

Have you heard of Tea Tree Oil?

Renowned for the power it bestows upon the skin of man. Tea Tree Oil has found widespread use throughout the entire world because it is a more reliable remedy than many.

The leaves grow naturally near ponds in Australia which are known to this day as healing waters

The leaves grow naturally near ponds in Australia which are known to this day as healing waters

Even better, tea tree oil is LOADED with studies suggesting the benefits to be reflective of reality.

Benefits of Tea Tree Oil

So there you have it, tea tree oil may promote the strengthening of damaged or infected tissue. Find on Amazon.

Tips on using tea tree oil

  1. Tea tree oil is for external use and is toxic to humans and animals if ingested.
  2. For sensitive areas, you can dilute with clean water or other oils to good effect.
  3. When used properly it sanitizes, sterilizes, disinfects, cleanses and purifies the skin
  4. Want to heal faster? In conjunction with tea tree oil, you can use other oils that are rich in antioxidants, nutrients and vitamins/minerals such as Sea Buckthorn Seed Oil, Rose Hips Seed Oil, Calendula Oil, Olive Oil, Coconut oil and other extracts)

The leaves of tea tree survive and grow in temperatures considered quite harsh — demonstrating that this plant is capable of protecting itself and even thriving in a challenging environment.

Thankfully the oils work in synergy with the life and ecosystem of our skin… promoting a more healthy you.

Stay tuned for more…

 

 

Immunity Physical Fitness by Dre