Into smoothies and protein shakes? So am I! When I started to do my first couple smoothies, I wasn’t exactly sure how to start. I have always been one to do a traditional protein shake consisting of a scoop of protein and milk. So when I tried to wrap my head around putting spinach in that, the thought wasn’t making me jump with joy at first.
My mom and dad got me a ninja blender for smoothies a couple Christmas’ ago and that’s where I started to learn more about it. I tried a bunch of fruit and handful of greens in the first smoothie. I was so excited that I forgot to add any milk or water. Rookie mistake, I know. As I took my 1st sip and spit it all back out, I decided at that moment to learn more about the art of making a smoothie.
I tried a lot of different recipes and tried my own. Be ready for a bunch of failures if you try it yourself. Nothing wrong with it, don’t get discouraged at first. Just takes some time to learn how to properly mix up a solid smoothie.
As you start to get it all down, you can really spice it up with different ingredients.
I was looking through my social media feed today and saw a post from Precision Nutrition and loved it enough to want to share with you today! It was perfect for this article and really adds a visual to help you out!
One of my favorite ones to do is almond milk, chocolate protein powder, spinach, banana and peanut butter.
This post is from @precisionnutrition I love their content for nutrition 🥦
What’s a shake recipe you are thinking of trying out?
Like this content? Follow my gym page @Ironstrengthandconditioning for more health related tips! I post a lot of exercises, breakdowns, fitness/nutrition content as well as mental health content and plenty of helpful stuff for the athletes!
Happy Monday everyone! I hope you all had a great weekend! I had a little bit of a busier weekend with it being more of a birthday weekend, woot woot. I finished an ab workout on Sunday and wanted something with a little carbs but not too many, I opened up Instagram and saw a recipe on my guy Dustin Myers page (go follow him @coachmyers_gutcheck). Great guy and amazing strength and conditioning coach. Anyway, it was a little different than this but not by much so I threw my own thing together and it turned out amazing! Full of nutrients and nothing that was going to leave me “too full” whatever that means.
Here’s a quick throw together recipe you can do within 5 minutes! All you need is:
Oats (half cup)
Almond milk (about a half cup or full cup depending on preference)
Almond butter (1 tablespoon)
Chia seeds (1 teaspoon)
Blueberries (I did a mini handful)
First you can take care of the oats and milk by mixing them and throwing them in the microwave for about 1-2 minutes. After you take them out, let it cool for just a moment then place a tablespoon of almond butter on top. Afterwards, I threw the blueberries in on one side, then came the chia seeds to top it off.
This snack is full of vitamins, minerals and many other nutrients to kickstart your day and give you some energy! This was delicious and only took a few minutes to put together. Try it out and let me know how you like it!! Also feel free to throw in different fruits and toppings to match what you are craving!
I am releasing the 3rd and final video to this mini series for speed ladder drills! I hope you are getting the beginning and intermediate ones down so you can move to these. Try them out and let me know what you think! See you tomorrow for another video!
Throw all of these drills into a full workout with the beginning speed ladder drills and intermediate as well. You will have a speed ladder workout you can do through the week! Run through each drill down and back twice then move to the next one.
💥CHEST WORKOUT💥 • • 💪Save this post 📲 Turn on my post notifications 👨💻Tag or send to a friend • • Warm up first – Jump rope 5 minutes off and on and pre activation work . Incline Dumbbell Bench Press 🔹4 x 10 (1 half rep , 1 full rep = 1 rep) . Dips 🔹4 x till failure (weighted if you can) . Incline Dumbbell Flys 🔹5 x 10 (Rotate through motion, get a good stretch for maximum growth) . Wide Grip Bench Press 🔹4 x 15 Superset with Wide Push Ups 🔹4 x till failure (at least 10 reps) • Time to work, let’s go🔥 .
AT HOME LEG WORKOUT💥 • 💪Save this post 📲 Turn on my post notifications 👨💻Tag or send to a friend • • With being snowed in, I wanted to share some different workouts today to give you things to do. So follow the page and turn the post notifications on cause I’ll be posting the ab workout later today! . Warm up first – 3 minute of lunges, 20 air squats . Goblet Squat 🔹5 x 20 reps . Full Range Glute Extensions 🔹4 x 15 . Single Leg Stiff Leg Deadlift 🔹6 x 10 each leg Superset with Single Leg Glute Extensions 🔹6 x 10 each leg . Lunges In Place 🔹4 x 8 each leg (Pause 1inch from ground) • Time to work!! .
Get faster with this 1 drill that can be done at home! Takes less then 5 minutes and can be done just about everyday
1️⃣Find a stair or stack up some books to about a 4-10 inch elevated surface
2️⃣go down to one knee and take the other foot to the top of the stair
3️⃣set a stop watch and hold on to something lightly for balance. Lift up the foot on the stair about an inch and hold it there
4️⃣ do 4 sets of 10 second holds each leg the first couple days. Then go 15 seconds. Work up to 30 second holds every set for each leg.
⭐️ keep the core engaged and don’t lean back or forward too much. That is why I’d prefer you to use a nearby wall if you can to keep balance.
🔥 this drill will add strength to the hip flexors with the help of isometric training. You won’t typically get too sore so you can do this 3-6 days a week. Start lower at first and add more days as your body gets used to this movement!
Tag one of your homies that needs this exercise to beat you in a race 🏃♀️🏃
Today I want to give you a few main tips to implement immediately to start seeing more progress on your vertical jump. Scroll down, watch these videos and read the short excerpts on what you can start throwing in!
“Hey Siri, how do I increase my vertical jump?”
When it comes to increasing your vertical jump, it can get tricky and need very personalized programming depending on the individual, goals, sports, previous injuries, muscle imbalances, etc.
When I have athletes come in for vertical jump training, just like speed training, I will test them and run assessments on a variety of things. In order to see the most results, I base MOST (but not all) programs around a few main things.
They would be:
🏋️Strength training (heavy)
🧘♂️ Warm up and pre activation
I will spend time going over many more things depending on the individual but these are some main key starting points you can implement immediately to start seeing better results!
I am setting up the very 1st Iron Strength and Conditioning Client Appreciation Week at the gym! Your business and support has meant the world to me so I want to celebrate by giving thanks to you!
For all active clients, I will have a few things you can check out when you come in this week. Each client will be able to pick out 1 protein bar/snack this week completely free at the sign in area. There will also be a huge discount on all Iron Strength and Conditioning apparel which will be set out for you to view when entering the gym.
I recently filled up all spots for training but I have a few clients that are leaving to return to college so I am opening a few spots. This is the perfect time to sign up and start working with me! I specialize in working with athletes wanting to increase strength, speed, jumping ability, etc. I can also help you if you are looking to add muscle, lose body fat or lose weight and care about your general health.
I am truly thankful for all of the support of my clients and anyone who takes the time to read my post and articles, like, share, comment or just show any love at all. I love you all and hope you have a great week! Thank you for helping me turn my dream into a reality 🙏🏼
So here we are. We made it out of 2020, and you’ve made a new year resolution to get healthy and shed that extra weight. You’re extremely motivated and excited. You go sign up for a gym membership that you’ve now committed yourself to for the next year. You rush to your local sporting goods store and invest in half of a wardrobe worth of workout gear, and of course, don’t forget the new shoes. You’re getting ready to demolish your pantry, clear out your fridge, and head to the grocery store to get your new spread of healthy food options. This is where I want to stop you, and hopefully, you haven’t gotten to this point yet. Honestly, I would prefer it if I’ve got you before you even pick up that gym membership.
Now, before I go into this any further I would like to tell you a little bit about myself. My name is Clark, and I have lost nearly 100lbs in the last three years, and I’m continuing to lose more. This will be the first article I have ever written, but about this 100th time I’ve given this advice. I must preface by saying I am not a medical professional, certified trainer, or registered dietician. I am not here to give you professional advice. I am just an everyday average guy, who let myself get insanely out of shape, who’s somehow managed to lose a lot of weight, keep it off and continue to lose, and learn a lot over the past 3 years.
I am not here to offer a workout plan, debunk any “fad diets”, or sell you the magic supplement that’s going to do all of the work for you. (Unfortunately, that doesn’t exist… yet) I am going to give you my own personal do’s and don’ts of beginning a weight loss journey and more importantly, a healthier life in general. So here we go, here are my top 4 tips on starting, and more importantly, sticking to, a weight loss journey.
Tip 1: See it for what it is
As corny as it may sound: Accept that this is a lifestyle change and not a diet that you’re going to start and one day end. If you are simply looking to lose that pesky 10lbs for your friend’s wedding, or drop a pant size, then of course a short term diet could be your ticket, but we are talking about serious weight loss here. You are going to want to have a serious mental intervention with yourself, and understand that your primary goal is not to lose weight, it’s to become healthier and feel better about yourself, and in order to do that, you must change the way you live, it’s all or nothing here.
Tip 2: Make it unique to you
Find what works for you, and don’t be afraid to experiment: I am not here to push the way I diet on you, or tell you that any one is better than the other. Quite frankly I have tried multiple different diet’s and eating patterns over the last few years, and no one in particular worked best for me. I tend to bounce around a few different one’s depending on how they fit into my constantly changing day to day work schedule. So what do I recommend? Do some research! Read about different plans online, request an appointment with a dietitian, or even look into meal prep services that check into your goals, and ship the meals strait to you. The same goes for workout plans. Check around at your local gym’s, most gym’s offer one day passes, don’t be afraid to try out a few. At this point for me, I’ve worked out at nearly every gym in my hometown. You can also look into home gym/workout options, or even consult with a personal trainer near you. All of the things I have listed above require time, money, and sacrifice. So before doing any of these things, I recommend you read step 3 first.
Tip 3: Don’t be in a hurry
Run the Marathon, not the sprint: This is not a race, it never will be. In my years of doing this I’ve realized very quickly that overwhelming yourself with high expectations and harsh deadlines can put a dagger in your progress quicker than anything else. If you take away anything from this article I want it to be this: START SLOW. Doing anything cold turkey is one of the most difficult pressure’s you could put on yourself. Although it does happen in diet, quitting nicotine, alcohol, or other vices, typically those who succeed were presented with a fairly significant health scare in some way or another that put them in that position. Given that you’re reading this article right now I’m going to say it’s safe to assume you haven’t had devastating news from a doctor that has you ready to change everything right now, and that’s okay! For the rest of us a slow process of elimination will work just as good. Your goal is to make this as easy on yourself as you possibly can, because we are shooting for the long term here. This is a process that will hopefully last for the remainder of your life, there is no sense in rushing it. I did not lose all of my weight by only eating lean meats and veggies while weighing out all of my meals. It took me 3 years to get to that point. I lost my first 20lbs by deciding to walk every day and cook more of my food instead of living in the drive thru. For some, obtaining noticeable weight loss may not take that long, for some it may take longer, at the end of the day this is YOUR work, and nobody else’s. My most reliable piece of weight loss advice is to start by taking a 15 minute walk every day, that may not provide the instant gratification that 90 minute workouts coupled with a restrictive diet will, but you have to remember that you are setting yourself up for the long term. Creating a habit first, is much more important than 6 weeks of great results that ultimately end in a crash and burn scenario. There are no secrets here. We all know that eating less and exorcising more will help us lose weight, but if it was that easy we would all do it right now, wouldn’t we? Trust me on this, take your time. Start with a walk, and then when you’re walking every, day maybe go ahead and cut out something from your every day diet. For nearly every person I have met so far, that one thing they first cut out was soda. For me, having never been a big soda drinker, it was Arizona Tea and Sour Patch Kids. Regardless, of what it is, just pick one to start. Don’t feel the need to do everything at once. As time goes on, find more exorcises, build that routine, cut some more things out every week or two, no matter what you do, pace yourself.
Tip 4: Consistency
Consistency; Through all of the articles, all of the videos, all of the books I have explored through all of the varying opinions and advice all across the fitness industry, the one constant is consistency. Now when I say consistency I’m not referring to sticking to a consistent routine and never shying away from it. That is a completely unreasonable ask. What I mean is that when you fall short of your plan. When you slip up on your diet, when you miss a workout, you forget to walk, or your friend’s decided on a place to eat and you didn’t want to be the only one sitting there without a plate, or failed to meet a short term weight goal: don’t get discouraged! I have yet to meet a single person out of the hundreds of people I’ve talked to throughout the industry who haven’t fallen short of their goals at least a few times. The difference between those who are, and aren’t successful is simple: those who succeed are those who get back to the process after failure. As a compulsive binge/emotional eater I still to this day will slip up and eat my way through an entire large pizza and an order of taco’s within an hour and then spend the rest of the night asking myself “what have I done?” but the most important part of making those occurrences fewer and fewer is getting right back to work the next day. I wake up, avoid the scale, head strait to the gym and give myself a workout to be proud of. Staying consistent is the key factor in making this a long term, enjoyable journey that has potential to bring you many friend’s and great memories along the way.
When it come’s to diet and exorcise, there is a plethora of recourses out there, go find them! Your journey is unique to you and I am not here to push my ways onto anyone. My goal is to give you a few bits of my favorite advice, a bit of understanding, and hopefully relieve some of the stress that come’s with beginning this process. I also would like to add that this may not all apply to you, and that’s absolutely okay as well, there is an abundance of ways to go about this and this is just one of many that I wanted to throw out there. I would like to thank you for reading this, and wish you the best of luck on your journey! Feel free to explore this awesome website for an abundance of information fitness and training.
This article was a piece created by a great friend of mine, Clark Morgan. He has had amazing success with his weight loss journey and is now contributing an exceptional piece of content to help you with yours!
There’s something about that feeling you get when you throw a shirt on and the sleeves fit snug around the arms. It’s a shot of confidence and really makes you wonder how that girl you like in class didn’t notice. On a real note, it can motivate you to want to stay in the gym which is a big key to any good looking phyisque. Today we are going over 5 secrets to unlock bigger arms!
Anytime I have noticed the biggest change in my body, especially the arms are when I am following these tips. This is just like anything else, if you don’t take it seriously and put the time and effort in then you won’t see results. Make a commitment to yourself today and start off by following these secrets I am sharing with you. If you follow these, you will be filling that shirt sleeve out in no time!
So whats the secret? Well I will start by listing them and then explaining. Stay around until the end of this article and you will get 2 workouts that will help take care of one big step.
Increase the frequency of arm training(Duhh, I know)
More triceps (it’s 2/3 the arm)
Try taking creatine(check with a doctor 1st)
Increase the frequency of arm training
The first key thing to start off with is to train your arms more frequently each week. It may sound like a no brainer, but this is commonly overlooked and thought to be too much work for one area. A lot of people might only train their arms once a week compared to 2 to 3 or even 4 times a week. The thing about this is if you want bigger arms, you need to start training them more frequently. It WILL be a game changer, trust me.
Light weight curls is not going to get the job done, you have to start increasing weight and increasing weight overtime as well. One of my favorite movements is to do a cheat curl and really get the weight up but control it with a slow negative on the decent of the movement. This can really work on overloading the muscle and making it work at a higher level to force growth.
A key point in getting bigger muscles will always include consuming more calories. It is extremely hard to see a noticeable difference if you are maintaining the same caloric intake or even a lower caloric intake than your maintenance level would be. Find your maintenance calories and start adding 300 to 400 cal a day until you find an optimal range of calories to help increase weight at a steady pace.
More triceps (it’s 2/3 the arm)
This is the part a lot of people forget about and neglect… Triceps. It’s not all about the biceps. They can’t be getting all the love. You have to spread some love to those triceps and make sure you’re working them just as much, if not even more in my opinion. The reason is because the triceps will take up 2/3 of the arm space compared to the biceps. So in turn, if you get bigger triceps, the arms will appear bigger!
Try taking creatine
A good tool to use for getting bigger muscles and to increase strength is a supplement called creatine. Creatine works by creating extra ATP at the cellular level. This will increase the amount of reps that you can perform with a heavier weight, which will increase the strength and in turn increase muscle size. But another part that creatine helps with is holding water in the muscle to make the muscles appear slightly bigger. I recommend creatine monohydrate, but again please check with your doctor first to make sure this is a good option for you.
Don’t forget recovery!
With picking up the intensity, frequency and the soreness you’ll witness better looking arms. However if you want to get the very most out of the training and decrease the soreness to be able to continually increase and overload that muscle, you will need to take care of your recovery. Increased protein can help as well as adding in aminos and creatine into your supplement plan.
I have a subscription company called Iron Crate. We help take care of this problem by sending you some of the highest quality products on the market to help with recovery. It is also a great way to get a great deal on supplements and healthy protein packed snacks to try. I get one every month to act as a reward! It is like a monthly Christmas for the fitness lovers! You can check out my website for Iron Crate by clicking the button below. I appreciate any and all support!
Here are some of the previous Crates we have sent out recently. Oh and yea, we definitely added the cobwebs in the Iron Crates for Halloween we sent out to our customers and we sent stockings for Christmas. Wait till you see some of the new things coming! We like to keep it unique here to say the least.
Now that I got a shamless plug in, I really hope you can use this article to help get the arms you are looking for! If you use all 5 tips and keep up on your recovery, there’s no doubt you’ll be more than happy with the results you will receive.
As promised, I want to give you 2 solid workouts to help get you started. This uses some of the tips we just learned. Have fun! You can go to the Vault of Gainz page to see how to do all exercises listed!
A1) Barbell cheat curls – 5 x 8
A2) Tricep cable push downs – 5 x 15
B1) Close grip bench – 5 x 8
B2) Hammer curls – 5 x 15
Triset – 6 x 15 each
C1) bench dips
C2) cable curls
C3) band tricep pushdowns
Barbell cheat curls
12, 10, 8, 6 then drop weight and go back to 12 reps— dropset immediately after the 6 reps. That will be a set of 12. So as soon as you finish the last heavy set of 6 reps, take of about 30-50% of the weight and do that new weight for 12 reps.
Triset- 5 sets here
-Close stance push ups – till failure
-Over head dumbbell tricep extensions – 12-15
-Band tricep push downs – 20 reps
Triset – 5 sets here (try to grab one set of dumbbells and go through all of these here without setting the weights down)
-Dumbbell twist curls – 10-15
-Dumbbell reverse curls – 10-15
-Dumbbell hammer curls – 10-15
Thank you again for checking out this article! It would mean the world if you could share this out to your friends! Sending you all love and positive vibes. Here’s to a happy, healthy and successful 2021!
Just a reminder 💚⬇️ . I know times are tough, especially after the holidays come to an end. It can be easy to find yourself upset and a little down. Let me remind you that you are not alone, many of us experience these emotions and that is okay. You’re not broken, crazy or weird . Just know that acceptance is a huge key when we talk about mental health. Don’t fight how you feel, it’s okay to feel emotions whether they be sad or happy . If in need here is the suicide hotline – 1-800-273-8255. There is NOTHING wrong with reaching out for help. Reach out to a trusted loved one or friend of you can or you can reach out for professional help. It helped me out of some of the worst slumps . Remember that the sun shines after the storm passes so in the meantime, learn how to dance in the rain. Things will get better 🙏💚