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Rear-foot & front foot elevated split squats are both great unilateral options However, the two are not one in the same. Know the purpose & primary differences between the two before plugging into training ... Great info and graphic Danny Foley CSCS *D ========================== Also some training semantics If you stay stationary,it is not a lunge,it’s a split squat If you are moving ,it’s a lunge not a split squat Eg-Rear Foot Elevated Split is STATIONARY,a REVERSE LUNGE is MOVING #movement #exercise #choices #angles #knowledgeispower #optimization #healthiswealth #justdoit

Constantly learning #knowledgeispower Good timber does not grow with ease, the stronger the wind, the stronger the trees. Douglas Malloch ... Being PROACTIVE over reactive Prioritize your health You don’t really have much if you don’t have health Keys #consistency #adherence #Sleep #nutrition #exercise #mindfulness #lifestyle #recovery #healthiswealth #justdoit

In 2021 don’t say it #justdoit By being #consistent #adherence optimizing #sleep #nutrition #exercise #mindfulness #goals #lifestyle #healthiswealth

New, free-living crossover randomized controlled trial with food provided suggests that: 13-hour eating window starting at breakfast (8AM-9PM) is metabolically better than... 11-hour eating window starting at lunch (noon-11PM) Highlights An early (0800 h2100 h) versus delayed (1200 h2300 h) eating schedule reduces weight Eating early versus later improves insulin resistance and insulin and glucose levels Eating early versus later improves fat oxidation, cholesterol, and trunk-to-leg fat ratio An early eating schedule benefits weight and cardiometabolic health DOI:https://doi.org/10.1016/j.cub.2020.10.092 TLDR: eat yo breakfast(note timing/exercise) #lifestyle #sleep #nutrition #exercise #mindfulness #choices #consistency #adherence #optimization #healthiswealth

High Protein Diet Leads to Prediabetes Remission and Positive Changes in Incretins and Cardiovascular Risk Factors Background and Aims High Protein diets may be associated with endocrine responses that favor improved metabolic outcomes. We studied the response to High Protein (HP) versus High Carbohydrate (HC) Diets in terms of incretin hormones GLP-1 and GIP, the hunger hormone ghrelin and BNP, which is associated with cardiac function. We hypothesized that HP diets induc...e more pronounced release of glucose lowering hormones, suppress hunger and improve cardiac function. Conclusions This study demonstrates that the HP(High Protein)diet increases GLP-1 and GIP which may be responsible in part for improved insulin sensitivity and cell function compared to the HC diet. HP ghrelin results demonstrate the HP diet can reduce hunger more effectively than the HC diet. BNP and other CVRF, metabolic parameters and oxidative stress are significantly improved compared to the HC(High Carbohydrates)diet. https://doi.org/10.1016/j.numecd.2020.11.027 ========================= #protein #choices #healthiswealth #lifestyle

Omega-3 fatty acid supplementation attenuates skeletal muscle disuse atrophy during two weeks of unilateral leg immobilization in healthy young women PMID: 30629458 DOI: 10.1096/fj.201801857RRR... Abstract: Omega-3 (n-3) fatty acid supplementation enhances muscle protein synthesis and muscle size. We conclude that n-3 fatty acid supplementation attenuates skeletal muscle disuse atrophy in young women, which may be mediated by higher rates of MyoPS... Omega-3 fatty acid supplementation attenuates skeletal muscle disuse atrophy during two weeks of unilateral leg immobilization in healthy young women. When it comes to Omega’s Dosage Matters Quality Matters Form Matters If Supplements,Certifications Matters-IFOS Certified Knowledgeispower Healthiswealth Optimization is KEY Justdoit

Throwback Thursday @ifbb.coke Toronto Pro Show #classicphysique A reminder to those young athletes wanting to get to the next level... How you treat your body now affects how you'll perform Future Olympians @ifbb.coke aren't built over night To be successful you must FUEL PROPERLY, RECOVER, WORK, REST, HYDRATE, RINSE,REPEAT #adherence #consistency #bodybuilding #aesthetic #genetics #lifestyle #ifbb #classicphysique #choices

Throwback Thursday @_angela_morey . All great achievements require time. Maya Angelou Work Ethic... Passion Genetics Consistency Adherence GOALS Process Driven FnM Family #bikini#bodybuilding#aesthetic#lifestyle#choices#sleep#nutrition#exercise#mindfulness#healthiswealth#justdoit

@_angela_morey #3WEEKS #BIKINI Another workout DONE Another Meal DONE ... Another day DONE Consistency Adherence Recovery GOALS Believe in YOURSELF #preplife #lifestyle #choices #sleep #nutrition #exercise #mindfulness #justdoit #healthiswealth

@_angela_morey #3WEEKS #BIKINI Another workout DONE Another Meal DONE ... Another day DONE Consistency Adherence Recovery GOALS Believe in YOURSELF #preplife #lifestyle #choices #sleep #nutrition #exercise #mindfulness #justdoit #healthiswealth

You can sell a crappy product with good marketing But you can't retain an unhappy customer with good marketing and SUB PAR RESULTS In the long run, a QUALITY and EFFICACIOUS product paired with little marketing will give you MUCH BETTER RESULTS / than an average product with great marketing... Best: Form + Function Good: Function > Form Meh: Form > Function Quality Matters Dose Matters Efficacy Matters #quality#trusted#efficacy#supplements#supplementation#nutrition#optimization#performance#cognition#health#healthiswealth#choices#justdoit

Antioxidants and It’s impact on Muscle Adaptations Key takeaways Dosage MATTERS Form -From whole foods and or supplements MATTERS... Timing- a good idea to try and avoid high anti-oxidant supplements close to training MATTERS Conclusions-High dose anti-oxidant (supplements) may reduce the adaptive response to exercise Knowledgeispower Optimization is KEY #muscle#antioxidants #strength#adaptation#recovery#timing#choices#lifestyle#sleep#nutrition#exercise#mindfulness#consistency#adherence#healthiswealth #justdoit

Great info graphic @examinedotcom SLEEP #justdoit ... #healthiswealth

Antioxidants and It’s impact on Muscle Adaptations Key takeaways Dosage MATTERS Form -From whole foods and or supplements MATTERS... Timing- a good idea to try and avoid high anti-oxidant supplements close to training MATTERS Conclusions-High dose anti-oxidant (supplements) may reduce the adaptive response to exercise Knowledgeispower Optimization is KEY #muscle#antioxidants #strength#adaptation#recovery#timing#choices#lifestyle#sleep#nutrition#exercise#mindfulness#consistency#adherence#healthiswealth #justdoit

T for Transformation Tuesday @alexander_trim You will spend more time with the process than the result... So instead of selecting an outcome as a goal and then thinking about what process to follow, Select a process as a goal and think about what outcomes you can achieve with it. PROCESS/GOALS DRIVEN Physically Mentally Spiritually 2 Year Process... #transformationtuesday #sleep#nutrition#exercise#mindfulness#lifestyle#choices#consistency#adherence#goals#healthiswealth #justdoit

Throwback Thursday @_angela_morey Family ... #PREPLIFE Fat Loss LEVERS SLEEP PROTEIN CARBS FATS ENERGY DENSITY EXERCISE INTENSITY SPONTANEOUS MOVEMENT STRESS BETTER ADHERENCE & CONSISTENCY = GOALS #SUSTAINABLE NOTE*-Using MULTIPLE LEVERS ,instead of focusing on just one ,MAXIMIZING RESULTS #bodybuilding#aesthetics#bikini#prep#lifestyle#choices#sleep#nutrition#exercise#mindfulness#sustainable#justdoit #healthiswealth

Throwback Thursday @nicoleerom Paul Carter... There's no 6 week diet or training plan that is going to undo years of poor lifestyle and nutritional habits. If you walked 10 miles into the woods, you're going to have to walk 10 miles to get out. Process Driven Consistency Adherence GOALS FnM Family #choices#accountability#noexcuses#sleep#nutrition#exercise#mindfulness#healthiswealth#justdoit

Great article from Joe Eisenmann PhD Lessons in Growth & Maturation from The Last Dance - with implications for youth, high school & college coaches... Michael Jordan was cut from his high school varsity team as a sophomore. Scotty Pippen was a student manager at a small NAIA college. Dennis Rodman was homeless at age 19. Jordan was a 5'10" 15-year-old sophomore and grew 5 inches over the next year. Pippen entered the University of Central Arkansas at 6’1 and grew 7 inches. Rodman reportedly stood 5'9 at age 19 and experienced a 10-inch growth spurt! These examples from the 3 main characters in ESPN’s The Last Dance provide a great opportunity to discuss human growth and maturation as there are many misunderstandings about this topic. DEFINITIONS OF GROWTH AND MATURATION First thing first - definitions. Growth and maturation are often used synonymously. Although they are certainly related, they are separate constructs. Growth is defined as an increase in the size of the body or its parts. This is most often expressed as height but it could be leg length, arm circumference, muscle mass or even heart size. Maturation (and speaking biologically, not behaviorally as in an 8th grade girl saying to a boy you are soooo immature) is progress towards the biologically mature adult state that varies in timing (maturity status at given time; when certain key events occur) and tempo (maturity progress). It relates biological time to calendar time or biological age to chronological age. This is assessed from either body dimensions or height (to be discussed below), and also more invasive clinical-type assessments such as bone age via a hand-wrist x-ray and secondary sex characteristics via assessment of what are referred to as Tanner stages of pubertal development. One of key takeaways "We select the best (I mean biggest and strongest) kids so we can bring home the hardware. We say that our program or club is about development but it really isn’t. Development is a process. It requires time to develop by definition." - Joe Eisenmann PhD https://ironmanperformance.org//lessons-in-growth-maturati

Box Breathing for INTERESTING TIMES eh -It can reduce stress,improve mood,lower blood pressure & provide an almost-immediate sense of calm... NOTE*-STRESS can affect health and physical goals...the stress hormone Cortisol can put the BRAKES on FAT OXIDATION ,tells your body to store calories & stimulates(hunger hormone Ghrelin) cravings for all the wrong foods! BREATH in for 4 SECONDS HOLD for 4 SECONDS EXHALE for 4 SECONDS HOLD for 4 SECONDS NAMASTE #breathe#calm#mindfulness#namaste#stressrelief#anxietyrelief#consistency#adherence#healthiswealth#justdoit

Creatine(Monohydrate) & it’s MANY BENEFITS Images highlighting benefits/timing/efficacy/safety...with added images on a PERFORMANCE GAME CHANGER,ATP LABS Myoprime ... 1. Helps muscle cells produce more energy 2. Supports many other functions in muscles 3. Improves high-intensity exercise performance 4. Speeds muscle growth 5. May help with Parkinson's disease 6. May fight other neurological diseases 7. May lower blood sugar levels and fight diabetes 8. Can improve brain function 9. May reduce fatigue and tiredness 10. Safe and easy to use(80% responders and up to 20% non responders re athletic performance) Creatine research continues ,and it’s benefits continue to grow #creatine#monohydrate#performance#muscle#jump#power#lift#running#brain#effective#knowledgeispower#healthiswealth#optimization#consistency#adherence#justdoit

The doctors of the future will give no medicine,but instead will interest his/her in the care of the human frame ,in diet,and in the cause and prevention of disease SLEEP NUTRITION (CHOICES)... EXERCISE MINDFULNESS 2020 has brought this all into PERSPECTIVE EH PROACTIVE over REACTIVE Knowledgeispower HEALTHISWEALTH 2000%

Science driven studies on: How to preserve your muscle mass during quarantine- by Stuart Phillips,Pr,at McMaster University How to stay motivated to follow your adapted training plan since self quarantine-Emilie Thienot ,PhD-Sports Psychologist... The power of the mind :the cortex as a critical determinant of Muscle/strength weakness Effect of training cessation on muscular performance :A meta-analysis Detraining :Loss of training -Induced Physiological and Performance Adaptations. Part 1 Detraining:Loss of Training-Induced Physiological and Performance Adaptations.Part II Knowledgeispower Adaptations Science based

Prof Stuart Phillips Protein Ph.D Consumption and a Resistance Exercise : Maximizing Anabolic Potential... Optimizing the three Rs after exercise!? RECOVERY REHYDRATE REPLENISH (Muscle Glycogen) And REPAIR/REBUILD (damaged proteins) EFFECTIVE ADAPTATION TO TRAINING WILL ONLY OCCUR IF ALL THE THREE Rs ARE ATTENDED TOO ADHERENCE CONSISTENCY GOALS KNOWLEDGEISPOWER OPTIMIZATION ADAPTATION #protein#muscle#recovery#rehydrate#refuel#rebuild