tag:blogger.com,1999:blog-2003929177705120782024-03-13T18:43:09.333-04:00BRASH Fitness & ConditioningBRASH Fitness & Conditioning: Build.Burn.Believe.Brag. Private & Group Training. Sport Conditioning. Fitness & Lifestyle Blog.BRASH Fitness & Conditioninghttp://www.blogger.com/profile/04304817158427682991noreply@blogger.comBlogger103125tag:blogger.com,1999:blog-200392917770512078.post-47599100062174597622012-09-18T16:27:00.002-04:002012-09-18T16:27:45.200-04:00High As A Mutha F***a: 55.5 Inch Platform Box Jump<div style="text-align: center;">
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I set a new personal best this morning in the <b><span style="color: red;">platform tuck jump</span></b> with <b>55.5 inches</b>. My previous best was 50 inches set 5 months ago. We get high as a mutha f***a!</div>
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BRASH Fitness & Conditioninghttp://www.blogger.com/profile/04304817158427682991noreply@blogger.comtag:blogger.com,1999:blog-200392917770512078.post-77873311740611652012-09-02T10:59:00.001-04:002012-09-03T08:40:55.054-04:00Crossfit on TMZ<iframe height="360" id="kaltura_player_1346597412" src="http://cdnapi.kaltura.com/index.php/kwidget/wid/1_kcqdd5va/uiconf_id/6740162/st_cache/34591?referer=http://www.tmz.com/videos/0_3j5x11sx&" style="border: 0px solid #ffffff;" width="540">Unfortunately your browser does not support IFrames.</iframe>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 18px;"><b><span style="color: red;">The Cult of Fitness</span></b><span style="color: #333333;"> has a arrived! </span></span><a href="http://www.facebook.com/crossfit" style="background-color: white; color: #3b5998; cursor: pointer; line-height: 18px; text-decoration: none;"><b>CrossFit</b></a><span style="background-color: white; line-height: 18px;"><span style="color: #333333;"> just hit the super mainstream....a feature on Hollywood gossip site and TV show </span><b><span style="color: red;"><a href="http://www.tmz.com/" target="_blank">TMZ</a></span></b><span style="color: #333333;">. Will crossfit become the new </span><b><span style="color: red;">Scientology</span></b><span style="color: #333333;"> among the Hollywood elite? Actors and entertainers have a tendency to latch onto whatever is trending at the moment so it wouldn't surprise me to hear about the cast of Big Bang training at crossfit silicone valley or </span><b><span style="color: red;">Justin Bieber</span></b><span style="color: #333333;"> talking about his <b>WOD</b>. </span></span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 18px;"><span style="color: #333333;">We all thought crossfit aligning themselves with <b>Reebok</b> was their ticket to the mainstream but if Hollywood sinks it's teeth into this it could actually......slow it down? </span></span></span><br />
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<span style="background-color: white; line-height: 18px;"><span style="color: #333333;"><span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.tmz.com/2012/08/29/kim-kardashian-crossfit-exercise-tmz-tv/" target="_blank">Is Kim Kardashian doing crossfit?</a> </span></span></span><br />
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<span style="background-color: white; line-height: 18px;"><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.44444465637207px; line-height: 24px;"><span style="font-size: medium;"><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 22.22222328186035px;"><b><span style="color: blue;">Like Brash Fitness on Facebook</span> <a href="http://www.facebook.com/BrashFitness" style="color: red; text-decoration: none;" target="_blank">Facebook/BrashFitness</a></b></span><br style="background-color: white; line-height: 22.22222328186035px;" /><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 22.22222328186035px;"><br /></span><span style="background-color: white; line-height: 22.22222328186035px;"></span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 22.22222328186035px;"><b><span style="color: cyan;">Follow Brash Fitness on Twitter</span> <a href="http://twitter.com/brashfitness" style="color: red; text-decoration: none;" target="_blank">@BrashFitness</a></b></span></span> </span></span>BRASH Fitness & Conditioninghttp://www.blogger.com/profile/04304817158427682991noreply@blogger.comtag:blogger.com,1999:blog-200392917770512078.post-70461554159274600672012-08-30T15:45:00.001-04:002012-08-30T15:46:03.971-04:00Super Shoulders- Handstand PushUps<br />
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<span style="font-family: Arial, Helvetica, sans-serif;">If you truly want to <b><span style="color: red;">build big shoulders</span></b> then you will have to add <b><span style="color: red;">handstand push-ups</span></b> to your arsenal. There is a reason why Olympic gymnasts have killer delts. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Handstand push ups are an <b>advanced level exercise</b> but can be modified to accommodate novice or intermediate lifters. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The easiest way to do handstand push ups is to prop yourself up against the wall [as a spot] eventually you'll want to increase your range of motion by placing </span><span style="background-color: white;"><span style="line-height: 24px;"><span style="font-family: Arial, Helvetica, sans-serif;">your hands on boxes and lower your head between them. This is the ultimate pressing exercise and should be included for some massive shoulder development and full body strength and athleticism.</span></span></span><br />
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<span style="line-height: 24px;"><span style="font-family: Arial, Helvetica, sans-serif;"><b style="background-color: yellow;">Patience is a must</b>.</span></span><br />
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<span style="line-height: 24px;"><span style="font-family: Arial, Helvetica, sans-serif;">You might not be able to do 1 your first time out and that's ok. Start by working to holding your bodyweight in the handstand position for 60 seconds. Then you can start training the eccentric portion of the movement lowering yourself slowly [take 5 secs to lower]- do 5 sets of 1 reps working up to 5 sets of 3 reps lowering in 6-8 seconds.</span></span><br />
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<span style="line-height: 24px;"><span style="font-family: Arial, Helvetica, sans-serif;">Patience is a must when it comes to progression so take your time. When you can do 8-10 reps that is when you can try increasing the range of motion as I mentioned above.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>The Best Running Shoes for Men <a href="http://www.menshealth.com/fitness/best-running-shoes" target="_blank">Men's Health Magazine</a></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>The Twice a Week Training Program <a href="http://www.t-nation.com/free_online_article/most_recent/the_twiceaweek_training_program" target="_blank">T-Nation</a></b></span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Report: </span><span style="background-color: white; font-family: arial, helvetica, clean, sans-serif; line-height: 1.21em;">Melky Cabrera Lies....Again <a href="http://sports.yahoo.com/blogs/mlb-big-league-stew/report-melky-cabrera-used-fake-website-create-explanation-135323610--mlb.html" target="_blank">MLB Big League Stew</a></span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>7 At Work Power Foods <a href="http://www.livestrong.com/article/545205-7-at-work-power-foods/" target="_blank">Livestrong</a></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Top 40 Workout Songs for Summer <a href="http://www.shape.com/fitness/playlists/top-40-workout-songs-summer" target="_blank">Shape.com</a></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Fat for Fitness <a href="http://www.oxygenmag.com/Nutrition/Articles/Your-Fit-Fat.aspx" target="_blank">Oxygen Magazine</a></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>BRASH Fitness & Conditioninghttp://www.blogger.com/profile/04304817158427682991noreply@blogger.comtag:blogger.com,1999:blog-200392917770512078.post-59032643037199948382012-06-28T12:44:00.000-04:002012-06-28T12:44:17.381-04:00Walk That Walk: Get a Body Like Rihanna<div class="separator" style="clear: both; text-align: center;">
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<span style="background-color: white;">Not a fan of the eliptical unless Rihanna's on it!</span></div>
<span style="background-color: white;"><br /><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><b><span style="color: red;">Want a body like RiRi</span></b>? Her workout regime is actually quite simple. When's she's on the road she'll workout at least <b>3 times a week for 25 minutes</b>. But when she's settled in one place she kicks it <b>up to 5 workouts a week</b> and 30 minutes of cardio which is up from the usual 10 minutes when she's on the road. </span></span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: red;">Rihanna's</span></b> cardio includes <span style="background-color: white; line-height: 18px;">biking or cycling, jumping rope without a rope, stationary jogging and jumping jacks, exercises she can do in a hotel room or backstage before a show.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white;"><span style="line-height: 18px;">As for her most noticeable assets, her glutes try these 4 moves: Aim for 3 sets of 20-25</span></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 18px;">1.</span><strong style="background-color: yellow; border: none; line-height: 18px; list-style: none; margin: 0px; padding: 0px;"> Curtsey Lunge (a.k.a. Skater Lunge)</strong><span style="line-height: 18px;"><span style="background-color: yellow;">:</span> Stand with your feet together, then take a large lunge backward with your left leg, moving your leg diagonally behind you as you lunge. Repeat with your right leg, and continue to rapidly alternate between legs until you finish your set. If you'd like to modify this exercise, try a stationary reverse lunge, continuing to alternate your legs.</span><br style="border: none; display: block; line-height: 18px; list-style: none; margin: 0px 0px 4px; padding: 0px;" /><span style="line-height: 18px;">2. </span><strong style="background-color: yellow; border: none; line-height: 18px; list-style: none; margin: 0px; padding: 0px;">Step-Ups:</strong><span style="line-height: 18px;"> Using a chair or a bench, step up with your left leg, simply bringing your right leg along with you, and then lead with your left leg on the way back down. Do all your reps on the left side, then switch to the right and start again.</span><br style="border: none; display: block; line-height: 18px; list-style: none; margin: 0px 0px 4px; padding: 0px;" /><span style="line-height: 18px;">3. </span><strong style="background-color: yellow; border: none; line-height: 18px; list-style: none; margin: 0px; padding: 0px;">Step-Across:</strong><span style="line-height: 18px;"> Stand to the side of your bench or chair. Step on using your right foot from the right side. Bring your left leg up, and then step down with your right foot on the left side of the bench. Continue alternating sides for 20 to 25 repetitions.</span><br style="border: none; display: block; line-height: 18px; list-style: none; margin: 0px 0px 4px; padding: 0px;" /><span style="line-height: 18px;">4. </span><strong style="background-color: yellow; border: none; line-height: 18px; list-style: none; margin: 0px; padding: 0px;">Stiff Leg Deadlift:</strong><span style="line-height: 18px;"> Stand with your feet shoulder-width apart and a weight on the floor in front of you: either dumbbells, a barbell...</span><span style="color: black;">Lean over, pick up the weight and slowly come up to standing, sliding your hips back and keeping your hamstrings tight. Return the weight to the ground slowly, then repeat.</span></span>
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</div>BRASH Fitness & Conditioninghttp://www.blogger.com/profile/04304817158427682991noreply@blogger.comtag:blogger.com,1999:blog-200392917770512078.post-14991681194248141342012-06-07T11:09:00.001-04:002012-06-14T09:59:14.194-04:00Run: Even In Slow Motion<div style="text-align: center;">
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<b style="text-align: left;"><a class="post-title" href="http://hypetrak.com/2012/06/flo-rida-featuring-redfoo-run/" rel="bookmark" style="border: 0px; font-family: san-serif, 'Helvetica Neue', Arial, Helvetica; font-size: 21px; line-height: 18px; margin: 0px; outline: 0px; padding: 0px; text-align: -webkit-auto; text-decoration: none; vertical-align: baseline;" title="Flo Rida featuring RedFoo – Run"><span style="color: black;">Flo Rida featuring RedFoo – Run</span></a></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Brand new track from Flo Rida</span><span style="font-size: 14px; line-height: 28px;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #969696;"> </span>featuring RedFoo of LMFAO. The track titled Run will appear on his </span></span><span style="font-family: Arial, Helvetica, sans-serif;">forthcoming album Wild Ones available July 3. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Even in slow motion running on the beach is a great workout, try it ;) </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Four benefits to running on the beach [after the jump]:</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1- R<span style="color: #1b1b1b; line-height: 18px;">unning on soft beach sand expends close to one and a half times more energy than an individual running on the road. </span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #1b1b1b; line-height: 18px;">2- L</span><span style="color: #1b1b1b; line-height: 18px;">anding on soft sand increases the “collision” time, or the time during which the foot sinks into the sand, and therefore reduces the overall stress of pounding on the lower extremities.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #1b1b1b; line-height: 18px;">3- </span><span style="color: #1b1b1b; line-height: 18px;">The increase in collision time on soft sand also indicates that sand has less rebound than pavement, which forces the quadriceps, <b>hip flexors </b>and </span><b>gluteus muscles</b><span style="color: #1b1b1b; line-height: 18px;"> to all engage more than they do on a normal run.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #1b1b1b; line-height: 18px;">4- </span><span style="color: #1b1b1b; line-height: 18px;">Soft sand beach running without shoes forces the smaller stabilizing muscles in the knees, ankles and feet to work harder than on a normal road run.</span></span></div>
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</div>BRASH Fitness & Conditioninghttp://www.blogger.com/profile/04304817158427682991noreply@blogger.comtag:blogger.com,1999:blog-200392917770512078.post-71152595708983793432012-05-24T17:33:00.000-04:002012-05-24T17:33:31.485-04:00425lbs Prowler Sled Training<div style="text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif;">That's 425lbs on the prowler.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Workout: Rows for 20 yards. Drag 20 yards x 2 sets. Push 30 yards. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Incredible leg pump...<b><span style="color: #cc0000;">PRICELESS</span></b>. </span></div>
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<a href="http://3.bp.blogspot.com/-OtUxdO4WJ-M/TwCcFtC5Y-I/AAAAAAAAAek/-xVBIPSY2f0/s1600/i+like+BF.jpg" imageanchor="1" style="background-color: white; color: red; margin-left: 1em; margin-right: 1em; text-align: -webkit-auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-OtUxdO4WJ-M/TwCcFtC5Y-I/AAAAAAAAAek/-xVBIPSY2f0/s320/i+like+BF.jpg" style="border-bottom-style: none; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; position: relative;" width="300" /></a></div>BRASH Fitness & Conditioninghttp://www.blogger.com/profile/04304817158427682991noreply@blogger.comtag:blogger.com,1999:blog-200392917770512078.post-30630880493692730922012-05-14T09:57:00.000-04:002012-05-14T09:57:08.207-04:00The Complete Chin Up<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-SOGQjsJNB8s/T7ELdpSE-ZI/AAAAAAAAArY/2GMqY9tOhUQ/s1600/complete+chin+up.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="238" src="http://4.bp.blogspot.com/-SOGQjsJNB8s/T7ELdpSE-ZI/AAAAAAAAArY/2GMqY9tOhUQ/s320/complete+chin+up.jpg" width="320" /></a></div>
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<span style="background-color: white; color: #353434; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">The Astone Fitness Complete Chin Up Bar is the ultimate upper body home training system. With this versatile home gym, you can perform chin ups, push ups, wide grip, pull ups, dips, leg raises, and sit ups. Multiple hand grips allow for variations of each exercise. Strengthen, tone and build muscular endurance by developing your chest, back, shoulders, triceps, biceps and abdominals with this quick and easy to install chin up bar.</span><br />
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<span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif;">Portable Home Gym Chin Up Bar Features:</span></h2>
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<li><span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">Multiple comfortable grips allow you to perform a variety of chinup positions</span></li>
<li><span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">All-rubber handles for maximum durability. Won't break down like spongy sweat-absorbing handles</span></li>
<li><span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">Unique stylish design</span></li>
<li><span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">Fits standard doors with no need for drilling, screwing, hammering or messing around</span></li>
<li><span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">Strong enough to hold just about anybody up to 300 pounds</span></li>
<li><span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">Full color companion booklet with sample exercises you can perform at home</span></li>
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<span style="color: #353434; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 14px; line-height: 18px;"><b>Check out the Complete Chin Up in action below and 10 Tips to Improve your pull up...........</b></span></span><br />
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<span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif;">1) Don’t go to Failure</span></h4>
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<span style="font-family: Arial, Helvetica, sans-serif;">This is the biggest mistake you can make with pull ups.</span></div>
<div style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 24px; margin-bottom: 20px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;">As soon as a single rep does not look exactly like the previous one and you can’t get as high,<strong style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">the set is over</strong>.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">If your speed slows down noticeably the set is over.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">You would never continue a set of squats if you could no longer lock out the weight. If you got all the way up on rep five but were only able to get up ¾ of the way on rep six you wouldn’t proceed to do four more reps of partials until the set ended with the weight crashing down on you and crippling you.</span></div>
<div style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 24px; margin-bottom: 20px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;">But that’s exactly how people finish their sets of pull ups. The form gets worse and worse and worse, and they keep going and going and going, climbing up the invisible ladder, swinging and kipping.</span></div>
<div style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 24px; margin-bottom: 20px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;">When you do this you get no stronger. And most of the time you get weaker. The negative effect of<a href="http://jasonferruggia.com/training-to-failure-part-2-lessons-from-the-old-school/" style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;" title=" training to failure"> training to failure</a> is seen more on chin ups than any other exercise. No one knows why this is, but trust me, that’s how it is.</span></div>
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<span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif;">2) Lose Excess Body Fat</span></h4>
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<span style="font-family: Arial, Helvetica, sans-serif;">If you are carrying excess body fat your ability to do pull ups will be greatly reduced. Extra body fat is good for lifting more weight in certain exercises that require greater leverage like the squat and deadlift. But that’s all it’s good for. Other than that it’s unhealthy and unsightly.</span></div>
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<span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif;">3) Start in the Proper Position</span></h4>
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<span style="font-family: Arial, Helvetica, sans-serif;">All too often people start in the dead hang position with their scapula elevated and their shoulders touching their ears. This is dangerous and incorrect.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">When you do this all of the tension is placed on your tendons and ligaments instead of your muscles.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">When you get on the bar you want to pull your shoulder blades down and lock your shoulders into their sockets. This is a far safer position and ensures that the stress will be placed directly on the muscles and not the tendons and ligaments.</span></div>
<h4 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 0.7em; margin-bottom: 25px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 25px !important; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif;">4) Maintain a Slight Elbow Bend Throughout the Set</span></h4>
<div style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 24px; margin-bottom: 20px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;">This goes hand in hand with the above tip. Before starting your set you want to bend your elbows ever so slightly.</span></div>
<div style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 24px; margin-bottom: 20px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;">This bend should barely be noticeable, but it will have a huge impact on your elbow health.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Do not start with your elbows completely locked. This, again, places all of the stress on the tendons and ligaments instead of on the muscles. On each successive rep you should lower yourself until your arms are nearly straight, stopping just shy of lockout.</span></div>
<div style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 24px; margin-bottom: 20px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<span style="font-family: Arial, Helvetica, sans-serif;">But don’t use this as an excuse to cheat. Just shy of lockout means that your elbows are “99% locked out;” you just don’t want that complete extension.</span></div>
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<span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif;">5) Initiate With the Lats</span></h4>
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<span style="font-family: Arial, Helvetica, sans-serif;">When you start to pull, be sure that you fire your lats first; not your biceps. If you have trouble feeling your lats, as many newbies do, have someone poke or slap your lats a few times before you start pulling. Even having a partner keep his hands in contact with your lats throughout the set may help. It may also look a little strange to other members of your gym.</span></div>
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<span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif;">6) Drive Your Elbows Down</span></h4>
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<span style="font-family: Arial, Helvetica, sans-serif;">To get the most out of your lats when you chin you should think about driving your elbows down and back. Don’t simply pull with your biceps.</span></div>
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<span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif;">7) Pull Your Chin Over the Bar</span></h4>
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<span style="font-family: Arial, Helvetica, sans-serif;">I used to be a stickler for having people pull their chest to the bar. I still instruct beginners to do that, knowing full well that they won’t be able to, but that it will at least instill the importance of getting high.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">You really only need your chin to clear the bar. That last few inches does very little for you lats and instead focuses the stress on the smaller, weaker muscles of your upper/middle back.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The pull up should be used to target the lats, first and foremost. Don’t waste energy struggling with that last few inches at the top. Get your chin over while keeping your back arched and then lower yourself.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Use other rowing exercises to target those smaller upper back muscles and use the pul up to smoke your lats completely.</span></div>
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<span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif;">8) Use a Variety of Grips</span></h4>
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<span style="font-family: Arial, Helvetica, sans-serif;">There are countless ways to pull your body up. You can do chin ups with your palms facing you at a number of different grip widths.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">You can also do chin ups with your palms facing each other, or pull ups with your palms facing away at multiple grip widths. You can pull up on bars, rings, Fat Gripz, ropes, towels, suspension straps, beams, Eagle Loops, and even baseballs or softballs hanging from a chain.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The variations are endless. Use as many different chin ups as possible to avoid burnout or overuse injuries.</span></div>
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<span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif;">9) Use a Variety of Rep Ranges</span></h4>
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<span style="font-family: Arial, Helvetica, sans-serif;">To do a lot of pull ups you need strength and you need endurance.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Strength is built with low reps. You can do low reps with a weighted vest or dip belt or you can simply perform more difficult variations of pull ups.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Endurance is built with high reps. This is where the use of bands comes in handy.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Having a few different levels of band tension will allow you to vary your rep range greatly. This will help you boost your chin up numbers a lot faster.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Some days you train in the range of 3-6 reps for maximal strength. Some day you train in the range of 7-12, and others you train in the range of 15-30, with a band, to improve your endurance.</span></div>
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<span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif;">10) Strengthen Your Grip</span></h4>
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<span style="font-family: Arial, Helvetica, sans-serif;">The stronger your grip is the easier pull ups will feel. I suggest getting a Captains of Crush Gripper and using it a few times per week. You can also add in some more specific grip work at the gym like fat bar holds, hexagon dumbbell holds, as well as various pinching and crushing exercises. </span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Functional Training, Adapted.</span></span></h2>
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<b style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">GET A FULL BODY WORKOUT THAT FITS YOU - <span style="color: red;">AND GET RESULTS FAST!</span></span></b></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white;"><span style="line-height: 18px;"><b>THE HUMAN TRAINER</b> is portable, sets up in seconds and gives you a full-body, resistance and cardiovascular workout. Using your own body weight. <b>THE HUMAN TRAINER</b> lets you achieve exactly the resistance you want simply by shifting the angle. Whether you are a beginner or an elite athlete, the <b>HUMAN TRAINER </b></span><strong style="line-height: 18px;"><span style="color: red;">adjusts to YOU</span></strong><span style="line-height: 18px;">.</span></span></span>
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<span style="background-color: white;">WHAT IS THE HUMAN TRAINER?</span></h3>
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<span style="background-color: white;"><b>The Human Trainer</b> is a portable, fun to use, versatile and highly-effective training system. The Human Trainer harnesses your own bodyweight to provide resistance and gives you virtually unlimited fitness options that train your entire body. By simply adjusting your angle or changing your grip, you can target any muscle group without having to stop your workout. As a fully portable exercise unit, The Human Trainer also gives you the ability to set up and workout anywhere within minutes. The Human Trainer engages your core on every exercise, increases your flexibility and gives you an unbeatable muscular and cardiovascular workout!</span></div>
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<span style="background-color: white;">For the first time ever, give your body the experience of dynamic suspended, bodyweight training with <b>THE HUMAN TRAINER</b>. Using simple yet highly effective training principles, Astone has devised a way to train that is versatile, effective, portable and fun. Most importantly, The Human Trainer responds to your body, putting YOU in control of YOUR workout.</span></div>
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<tr><td><span style="background-color: white;"></span></td><td><span style="background-color: white;"><b><span style="color: red;">1</span></b><span style="color: black;">. By</span><em style="color: black;"><strong> suspending</strong></em><b style="color: black;"> </b><span style="color: black;">and </span><b style="color: black;"><em>shifting your bodyweight</em> </b><span style="color: black;">against gravity, you create a </span><strong style="color: black;">dynamic resistance</strong><span style="color: black;"> that allows you to </span><strong style="color: black;"><em>completely target every muscle in the human body</em></strong><span style="color: black;">.</span></span></td></tr>
<tr><td><span style="background-color: white;"><span style="color: black;"></span></span></td><td><span style="background-color: white;"><b><span style="color: red;">2.</span></b><span style="color: black;"> Traditional weight lifting relies on an external stabilizing force. THE HUMAN TRAINER, on the other hand, forces you to </span><strong style="color: black;">use your own stabilizer muscles</strong><span style="color: black;">. This means your body works to balance itself. This translates into a </span><strong style="color: black;"><em>leaner, more athletic, more muscular physique</em></strong><span style="color: black;"> and a stronger core -- because </span><strong style="color: black;">your entire body is being engaged</strong><span style="color: black;">.</span></span></td></tr>
<tr><td><span style="color: black;"><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /></span></td><td><span style="background-color: white;"><b><span style="color: red;">3.</span></b><span style="color: black; font-style: italic;"> Adjust the level of difficulty quickly and easily</span><span style="color: black;"> by simply </span><strong style="color: black;">shifting your body position</strong><span style="color: black;">. The steeper the angle -- or in other words -- the more horizontal your body is, the more weight you are lifting.</span></span><br />
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<span style="background-color: white;"><span style="color: black;">Benefits of The Human Trainer:</span></span></h2>
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<tr><td><span style="background-color: white;"><img alt="blue_gel_dot" height="13" src="http://www.astonefitness.com/images/stories/tht/blue_gel_dot.jpg" style="border-bottom-style: none; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-style: none; border-left-width: 0px; border-right-style: none; border-right-width: 0px; border-style: initial; border-top-style: none; border-top-width: 0px; border-width: initial;" width="12" /></span></td><td><span style="background-color: white;">The ability to find your ideal resistance and decrease or increase it -- even during a set.</span></td></tr>
<tr><td><span style="background-color: white;"><img alt="blue_gel_dot" height="13" src="http://www.astonefitness.com/images/stories/tht/blue_gel_dot.jpg" style="border-bottom-style: none; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-style: none; border-left-width: 0px; border-right-style: none; border-right-width: 0px; border-style: initial; border-top-style: none; border-top-width: 0px; border-width: initial;" width="12" /></span></td><td><span style="background-color: white;">Move seamlessly between exercises by always having the next exercise in your hands.</span></td></tr>
<tr><td><span style="background-color: white;"><img alt="blue_gel_dot" height="13" src="http://www.astonefitness.com/images/stories/tht/blue_gel_dot.jpg" style="border-bottom-style: none; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-style: none; border-left-width: 0px; border-right-style: none; border-right-width: 0px; border-style: initial; border-top-style: none; border-top-width: 0px; border-width: initial;" width="12" /></span></td><td><span style="background-color: white;">Target specific muscle groups while engaging your core.</span></td></tr>
<tr><td><span style="background-color: white;"><img alt="blue_gel_dot" height="13" src="http://www.astonefitness.com/images/stories/tht/blue_gel_dot.jpg" style="border-bottom-style: none; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-style: none; border-left-width: 0px; border-right-style: none; border-right-width: 0px; border-style: initial; border-top-style: none; border-top-width: 0px; border-width: initial;" width="12" /></span></td><td><span style="background-color: white;">Burn more calories than traditional weight lifting by engaging more muscles.</span></td></tr>
<tr><td><span style="background-color: white;"><img alt="blue_gel_dot" height="13" src="http://www.astonefitness.com/images/stories/tht/blue_gel_dot.jpg" style="border-bottom-style: none; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-style: none; border-left-width: 0px; border-right-style: none; border-right-width: 0px; border-style: initial; border-top-style: none; border-top-width: 0px; border-width: initial;" width="12" /></span></td><td><span style="background-color: white;">Workout at home, at the office, or outdoors with minimal only seconds of setup time.</span></td></tr>
<tr><td><span style="background-color: white;"><img alt="blue_gel_dot" height="13" src="http://www.astonefitness.com/images/stories/tht/blue_gel_dot.jpg" style="border-bottom-style: none; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-style: none; border-left-width: 0px; border-right-style: none; border-right-width: 0px; border-style: initial; border-top-style: none; border-top-width: 0px; border-width: initial;" width="12" /></span></td><td><span style="background-color: white;">Save hundreds of dollars a year by eliminating monthly gym fees.</span></td></tr>
<tr><td><span style="background-color: white;"><img alt="blue_gel_dot" height="13" src="http://www.astonefitness.com/images/stories/tht/blue_gel_dot.jpg" style="border-bottom-style: none; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-style: none; border-left-width: 0px; border-right-style: none; border-right-width: 0px; border-style: initial; border-top-style: none; border-top-width: 0px; border-width: initial;" width="12" /></span></td><td><span style="background-color: white;">Prevent injuries by drastically increasing your flexibility and stabilizer muscle strength.</span></td></tr>
<tr><td><span style="background-color: white;"><img alt="blue_gel_dot" height="13" src="http://www.astonefitness.com/images/stories/tht/blue_gel_dot.jpg" style="border-bottom-style: none; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-style: none; border-left-width: 0px; border-right-style: none; border-right-width: 0px; border-style: initial; border-top-style: none; border-top-width: 0px; border-width: initial;" width="12" /></span></td><td><span style="background-color: white;">Train your entire body with one simple device that gives you a resistance and cardiovascular workout</span></td></tr>
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<span style="color: black;"><b>To order The Human Trainer click here:</b></span> <a href="http://www.blogger.com/%3Ca%20href=%22http://www.shareasale.com/r.cfm?b=355854&u=640738&m=7985&urllink=&afftrack=%22%3EThe%20Human%20Trainer%20Suspension%20Gym%3C/a%3E">But The Human Trainer</a><br />
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<a href="http://3.bp.blogspot.com/-OtUxdO4WJ-M/TwCcFtC5Y-I/AAAAAAAAAek/-xVBIPSY2f0/s1600/i+like+BF.jpg" imageanchor="1" style="background-color: white; color: red; margin-left: 1em; margin-right: 1em; text-align: -webkit-auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-OtUxdO4WJ-M/TwCcFtC5Y-I/AAAAAAAAAek/-xVBIPSY2f0/s320/i+like+BF.jpg" style="border-bottom-style: none; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; position: relative;" width="300" /></a></div>BRASH Fitness & Conditioninghttp://www.blogger.com/profile/04304817158427682991noreply@blogger.comtag:blogger.com,1999:blog-200392917770512078.post-15596616617306710362012-04-30T10:54:00.002-04:002012-04-30T10:54:59.918-04:00Brash Fitness Takes the Gold!<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/1UKcPVFeZjw" width="560"></iframe><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">On Saturday March 24th and Sunday March 25th </span><b style="font-family: Arial, Helvetica, sans-serif;"><span style="color: red;">Blast Athletic Toronto</span></b><span style="font-family: Arial, Helvetica, sans-serif;"> held their annual Combine, testing maximal strength and power, muscular endurance, speed, agility, quickness and cardiovascular endurance. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: red;">Brash Fitness</span></b> had two representatives in the event Ela [women's Elite division] and Josh [men's Elite division]. As a <b><span style="color: red;">Hybrid Instructor</span></b> for Blast Athletic<i> [The Hybrid program is Blast's signature program. Visit the <b><a href="http://www.facebook.com/pages/Blast-Athletic-Toronto/193107374116290">Blast Athletic facebook page</a> </b>for more details]</i> I know how fit all the participants in this years Combine are. As determined and fierce Ela is during training going into the event she was feeling nervous, could be because she also knew how tough each and every women in the Blast Athletic program is. After only 5 months of training with Brash Fitness and setting and breaking almost every record possible it was time to see just how effective our training system and methods were.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Knowing Ela was nervous I decided to put even more pressure on her by boldly predicting she would place in the top 5 -I wanted to say top 3 but I played it a little conservative! </span><span style="font-family: Arial, Helvetica, sans-serif;"> </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.brashfitness.com/2012/04/brash-fitness-takes-gold.html"><<<continue reading for a full list of events>>></a></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Day 1 Events</span><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">STRENGTH</span></b><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">1RM Barbell Deadlift<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1RM Barbell Bench Press<o:p></o:p></span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">APPLIED STRENGTH<o:p></o:p></span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1RM Dumbbell Turkish Getup
(Women)<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1RM Barbell Turkish Getup
(Men)<o:p></o:p></span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">MAXIMAL POWER<o:p></o:p></span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Power ball toss (Women)<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Tire flip (Men)<o:p></o:p></span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">POWER ENDURANCE<o:p></o:p></span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Weighted sled push &
pull<o:p></o:p></span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">BODYWEIGHT MUSCULAR ENDURANCE<o:p></o:p></span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">60 secs. Max chinup<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">60 secs. Max pushup<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Wallsit<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Flexed arm hang<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Front plank hold</span><span style="font-size: medium;"><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">After Day 1 Ela was sitting in 4th place only 2 points out of third and Josh was also in 4th place with 19 total points. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Both Josh and Ela set <a href="http://www.brashfitness.com/p/brash-records.html"><b>Brash Records</b></a> in the barbell deadlift, 365lbs and 225lbs respectively. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Day 2</span><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">SPEED, QUICKNESS, AGILITY</span></b><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">20 yard dash<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">4 cone hustle<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Obstacle course<o:p></o:p></span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">CARDIO ENDURANCE<o:p></o:p></span></b></div>
<span style="line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;">1600 metre run</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; line-height: 115%;">And for the final results........drum roll please............</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 115%;">Josh finished in the top 5 as I hoped he would, tying for 5th. </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 18px;">And....</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 18px;">After a great day 1 and strong day 2 Ela leapfrogged everyone ahead of her to <b><span style="color: red;">WIN</span></b> the competition! </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 18px;">Congratulations to everyone who participated you should all be extremely proud of yourselves. To those who did not compete this year, there is always 2013.</span></span><br />
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<span style="line-height: 18px;"><span style="font-family: Arial, Helvetica, sans-serif;">Week after week I am honestly blown away by the performances I witness at Blast but at the Combine I had to catch myself from being a spectator. </span></span><br />
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<span style="line-height: 18px;"><span style="font-family: Arial, Helvetica, sans-serif;">At Brash Fitness and Blast Athletic we both promote health and fitness but we also promote athletic performance regardless of if you compete in a sport or not. Some people are hesitant to include fitness as a sport or competing in fitness events. </span></span><br />
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<span style="line-height: 18px;"><span style="font-family: Arial, Helvetica, sans-serif;">Blast Athletic Owner and <b><span style="color: red;">Head Coach Marvin Mitchell</span></b> believes this boils down to two things </span></span><br />
<span style="line-height: 18px;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>FEAR</b> and <b>DISINTEREST</b>. Fear of losing thus feeling bad about yourself and being viewed differently by your peers. On the opposite side the pressure of winning and continuing to win in the future. Disinterest can come from not wanting to spare the mental, emotional and physical energy required to compete.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 18px;">What I saw from this weekend was nothing but respect and </span><span style="line-height: 18px;">camaraderie. </span></span><br />
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<br />BRASH Fitness & Conditioninghttp://www.blogger.com/profile/04304817158427682991noreply@blogger.comtag:blogger.com,1999:blog-200392917770512078.post-72102904271357492942012-04-23T09:06:00.000-04:002012-04-23T09:06:15.391-04:00Body Work<span style="font-family: Arial, Helvetica, sans-serif;">It's Monday time for some Body Work!</span><br />
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</span></div>BRASH Fitness & Conditioninghttp://www.blogger.com/profile/04304817158427682991noreply@blogger.comtag:blogger.com,1999:blog-200392917770512078.post-9195279507408991252012-04-13T13:24:00.001-04:002012-04-13T13:38:32.024-04:00You Can't Out Exercise Bad Nutrition<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-AHrFwczxvq0/T4g8b66cMfI/AAAAAAAAApw/wq8FyO_H_Tg/s1600/bad+nutrition+white.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="198" src="http://1.bp.blogspot.com/-AHrFwczxvq0/T4g8b66cMfI/AAAAAAAAApw/wq8FyO_H_Tg/s320/bad+nutrition+white.jpg" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">In<b><u> <a href="http://www.brashfitness.com/2012/01/10-healthy-eating-nutrition-tips.html#more" target="_blank">10 Healthy Eating and Nutrition Tips</a></u></b> I outlined a very simple approach to making good food choices. Ten simple rules that if followed would significantly improve your chances of dropping unwanted body fat. Couple that with<u> </u><b><a href="http://www.brashfitness.com/2011/12/brash-essentials-strength-training-for.html" style="text-decoration: underline;" target="_blank">Strength Training </a> </b>and <b><a href="http://www.brashfitness.com/2011/11/brash-essentials-training-principles.html" target="_blank">Training Principles </a> </b>and you're well on your way to achieving the body you've always wanted.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">What happens when you don't follow these rules? What happens when you continue to eat and make the same nutritional choices you were before you started training? Remember those same choices that got you to sign up for the gym in the first place.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Nothing.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">You stay the same. Things get worse. Or your progress is slow...snail pace. And that is not what you want. You've made the decision that you don't look and feel your best. You're constantly tired, you lack energy, you're weak and easily get out of breath. Now you're training 1,2,3 maybe 4 times per week- great, but nothings happening, you see no significant changes to your body. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">If something isn't working you change it. But most of the time we lie to ourselves. If I smash my head against a brick wall it hurts! Lesson: don't smash your head against a brick wall it will hurt. It doesn't matter how many times I tell myself it feels good it's hurting me. So I never do it again. If I eat a whole bag of potato chips, tub of ice cream, pasta, pizza, deep fried chicken and drink soda on a regular bases I will be fat! Lesson: don't eat </span><span style="font-family: Arial, Helvetica, sans-serif;">a whole bag of potato chips, tub of ice cream, pasta, pizza, deep fried chicken or drink soda you will be fat. It doesn't matter how many times I tell myself it tastes soooo good, it's hurting me. So never do it again.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Just because you're spending 2hrs in the gym doesn't mean you can treat your body like dumpster. There are 168hrs in one week, spending 2 of those in the gym will not make up for the other 166 spent sitting in your car, on the couch, in bed or at the kitchen table. You cannot out exercise bad nutrition. That bears repeating <span style="color: red;"><b>Y</b></span><b><span style="color: red;">OU CANNOT OUT EXERCISE BAD NUTRITION.</span></b></span></div>
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<span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif;"><b><span style="font-size: large;">Let's start with ACCOUNTABILITY.</span></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Own up to the fact that you are not doing everything you can to make the changes you want. Take action. You will need to change your habits- probably the most difficult thing I will ever ask of you. To change habits you will need the desire the "want to" and a strategy the "how to". </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The "want to" is all up to you but the "how to" is where this blog comes in. </span><span style="font-family: Arial, Helvetica, sans-serif;">Depending on where you’re at right now, </span><span style="font-family: Arial, Helvetica, sans-serif;">this could mean making big changes. But by making those changes to how you </span><span style="font-family: Arial, Helvetica, sans-serif;">eat, you’ll also reap the rewards. You’ll improve your mood and sense of well being, </span><span style="font-family: Arial, Helvetica, sans-serif;">the quality of your sleep, they way you perform in day-to-day activities or </span><span style="font-family: Arial, Helvetica, sans-serif;">during athletic events, and of course, the way you look.</span></div>
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<span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif;"><b><span style="font-size: large;">Why WILLPOWER and MOTIVATION won't help you.</span></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Willpower is very limited and motivation comes and goes. Never count on it. Ever.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Instead, build an environment, a system, and a support network that helps you get to</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">your goals. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1. If there is temptation i.e bad food in your house, you'll eat it. Get rid of it. If it's not in your house how can you eat it, right? </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: transparent;">2. If you’re surrounded by people who don’t support your goals, you’ll have a tougher </span><span style="background-color: transparent;">uphill journey than a spawning salmon. So take a class, join a group, say hi to other fit </span><span style="background-color: transparent;">folks in your gym, and build a strong social support network of fit and healthy people. </span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: transparent;">3. If you wait till you feel full of energy to work out, you’ll never do it. So schedule it like </span><span style="background-color: transparent;">an appointment.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: transparent;"><i>*If you’re looking for some great coaching and a support group who cheer you on come to <a href="http://www.brashfitness.com/p/contact.html" target="_blank">Brash Fitness</a></i></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b style="background-color: yellow;">KISS works for everything.</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Keep It Simple Stupid. </span><span style="font-family: Arial, Helvetica, sans-serif;"><u style="font-weight: bold;"><a href="http://www.brashfitness.com/2012/01/10-healthy-eating-nutrition-tips.html#more" target="_blank">10 Healthy Eating and Nutrition Tips</a> </u> is as simple as it gets but here are a few more KISS worthy strategies and tips to focus on. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>1. Eat Slowly.</b> </span><span style="font-family: Arial, Helvetica, sans-serif;">Check your watch. Start eating. When you’re done, check your watch again. How long </span><span style="font-family: Arial, Helvetica, sans-serif;">did it take you? Our guess: not long enough. </span><span style="font-family: Arial, Helvetica, sans-serif;">Your goal is at least 15 to 20 minutes per meal. You need that long in order to taste </span><span style="font-family: Arial, Helvetica, sans-serif;">your food properly, and to let your body tell your brain that you’re full. </span><span style="font-family: Arial, Helvetica, sans-serif;">Put your utensils down between bites. Chew properly. Savour what you’re eating. Enjoy </span><span style="font-family: Arial, Helvetica, sans-serif;">it. Spend time with it. You’ll enjoy food more, and get leaner to boot.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>2. Eat Until You're 80% Full.</b> What the heck does that mean? It means you eat until you’re just satisfied. Until you’re </span><span style="font-family: Arial, Helvetica, sans-serif;">no longer physically hungry. Instead of “stuffed” or “full”. </span><span style="font-family: Arial, Helvetica, sans-serif;">Don’t get hung up on exactly what “80% full” is, or whether you’re getting to “75%” or </span><span style="font-family: Arial, Helvetica, sans-serif;">“88%”. Shoot for the general idea. </span><span style="font-family: Arial, Helvetica, sans-serif;">Remember: eat s-l-o-w-l-y. Be patient with “80% full”. It takes practice. But once you </span><span style="font-family: Arial, Helvetica, sans-serif;">get the hang of learning your physical (rather than your social or psychological) hunger </span><span style="font-family: Arial, Helvetica, sans-serif;">cues, this one will be a breeze.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>3. Sleep.</b> </span><span style="font-family: Arial, Helvetica, sans-serif;">Sleep changes your hormone balance and your recovery ability. This changes how your </span><span style="font-family: Arial, Helvetica, sans-serif;">body responds to nutrients, exercise, and stress. </span><span style="font-family: Arial, Helvetica, sans-serif;">The more sleep you get, the leaner you are. The less sleep you get, the fatter, weaker, </span><span style="font-family: Arial, Helvetica, sans-serif;">and sicker you’re eventually likely to be. </span><span style="font-family: Arial, Helvetica, sans-serif;">At least 1-2 hours before bed, turn off the TV, computer, and cell phone. Darken the room. </span><span style="font-family: Arial, Helvetica, sans-serif;">And get ready to sleep yourself lean.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>4. Pay Attention.</b> </span><span style="font-family: Arial, Helvetica, sans-serif;">If you’re struggling to change bad habits, start by becoming aware of what you’re doing, </span><span style="font-family: Arial, Helvetica, sans-serif;">thinking, and feeling (both physically and emotionally). We call this noticing and naming. </span><span style="font-family: Arial, Helvetica, sans-serif;">You can’t change something if you’re clueless. So tune in. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>5. One Thing At A Time.</b> </span><span style="font-family: Arial, Helvetica, sans-serif;">Sure, we all love “change everything” moments like winning the lottery. But that ain’t </span><span style="font-family: Arial, Helvetica, sans-serif;">reality. </span><span style="font-family: Arial, Helvetica, sans-serif;">Forget thinking about change. Forget reading about change. Do change. Act. Now. </span><span style="font-family: Arial, Helvetica, sans-serif;">The only way to succeed at anything is to take action now — ONE small step at a </span><span style="font-family: Arial, Helvetica, sans-serif;">time. </span><span style="font-family: Arial, Helvetica, sans-serif;">Today, what is ONE, very, very small action you can do to move towards the change </span><span style="font-family: Arial, Helvetica, sans-serif;">you want? What could you do in the next three minutes? Today? </span><span style="font-family: Arial, Helvetica, sans-serif;">Do that one small thing. High-five yourself. </span><span style="font-family: Arial, Helvetica, sans-serif;">Check in each day and make sure you’re doing it. Then, next week, do another very </span><span style="font-family: Arial, Helvetica, sans-serif;">small thing. Only one. High-five yourself again. </span><span style="font-family: Arial, Helvetica, sans-serif;">Repeat until ripped and awesome. It’s just that simple!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><i>*courtesy <a href="http://www.precisionnutrition.com/" target="_blank">Precision Nutrition</a></i></span><br />
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<span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif;"><b><span style="font-size: large;">Get Lean and Stay Lean</span></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Why you're not losing fat. Let the reason's fly........</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>1. You're eating too many carbs.</b> This one seems like it should be obvious but apparently every meals needs rice, potatoes and pasta to be complete. <b> </b></span><b><span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 22px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Most people have a terrible tolerance for carbs, shitty insulin sensitivity and simply don’t do enough physically demanding work to warrant too many carbs</span><span style="background-color: white; line-height: 22px;">.</span></span></b><span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 22px;"><b> </b></span><span style="background-color: white;"><span style="line-height: 22px;">If you want to get lean cutting carbs is usually one of the first and most important steps you need to take. That doesn't mean you can’t have any but you need to make smart choices and they need to be taken in at the right times and cycled properly.</span></span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white;"><span style="line-height: 22px;"><b>2. You're Eating Carbs at the Wrong Time. </b></span></span></span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 22px;">Eat carbs only when you deserve to.</span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white;"><span style="line-height: 22px;"><b> </b></span></span><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 22px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">If you’re above 20% body-fat pretty much any time is the wrong time</span><span style="background-color: white; line-height: 22px;">. </span></span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 22px;">eat fruits and veggies whenever you want. And if want to </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 22px;">eat a carbohydrate that’s not a fruit or a vegetable (this includes things like </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 22px;">brown rice, pasta, potatoes, whole grain bread, etc), you can – but you’ll need to save </span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 22px;">it until after you've exercised. </span></span><span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 22px;">Load up on vegetables throughout the day, make sure you have them with every meal. Eat carbs at breakfast [oatmeal] and post workout and that is it -<b>ABS</b>olutely never ever after lunch. See what I did there ABSolutely!</span></span></span><br />
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<i><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 22px;">Yes, these often heavily processed grains are </span></span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 22px;">dietary staples in North America,<b> but heart disease, diabetes and cancer are </b></span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 22px;"><b>medical staples – and there’s a relationship between the two! </b>To stop heading </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 22px;">down the heart disease highway, reward yourself for a good workout with a </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 22px;">good carbohydrate meal right after (your body best tolerates these carbohydrates </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 22px;">after exercise). For the rest of the day, eat your lean protein and a delicious </span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 22px;">selection of fruits and veggies.</span></i><br />
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 22px;"><b>3. You're Eating Too Much Fat. </b>You can't just cut the carbs and assume you're good to go. </span></span></span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 22px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">You can’t just eat pounds of bacon and mayonnaise with reckless abandon and think that you’ll magically end up ripped</span><span style="background-color: white; line-height: 22px;">. </span><span style="background-color: white; line-height: 22px;">Fat contains calories; nine per gram to be exact. At the end of the day total calories still matter, and if you’re eating more than you burn you’re never going to get ripped. </span></span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 22px;">Please don’t mistake this as my advocating a low fat diet. That’s just as bad, if not worse, than eating too much fat. </span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: Arial, Helvetica, sans-serif; line-height: 22px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">A bare minimum of 20% of your calories should come from healthy fats</span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 22px;"> </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 22px;">like pastured egg yolks, wild caught salmon, grass fed beef and coconut oil to ensure optimal health. Just be careful about going overboard with it and thinking that low carbs automatically leads to single digit body-fat. </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 22px;">You still need to keep a handle on things like total calories.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>4. You're Not Eating Enough Protein. </b>You should aim for 1 gram of protein per pound of bodyweight.</span><span style="background-color: white; font-family: Arial, sans-serif; font-size: 15px; line-height: 20px;"> </span><span style="background-color: white; font-family: Arial, sans-serif; line-height: 20px;">Protein is the key for fat loss because it has a high thermogenic effect. This means that your body produces more heat when digesting protein; therefore, you burn more calories. Protein also provides a sense of fullness that can help prevent overeating. <a href="http://www.brashfitness.com/2011/09/shake-it-up.html" target="_blank"><b> A protein shake</b></a> is a great way of adding extra protein to your diet. Also, s</span><span style="background-color: white; line-height: 22px;"><span style="font-family: Arial, Helvetica, sans-serif;">everal studies have shown that increasing the percentage of protein in the diet (from 11% to 23%) while decreasing the percentage of carbohydrate (from 63% to 48%) lowers LDL cholesterol and triglyceride concentrations with concomitant increases in HDL cholesterol concentrations. </span></span><br />
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<span style="background-color: white; line-height: 22px;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>5. You're Eating NUTS. </b>I love nuts, I mean I'm eating some as I write this. </span></span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 22px;">The problem is nuts have a ton of calories. </span><span style="background-color: white; line-height: 22px;">You’re better off filling up on nutritionally dense foods that don’t pack a lot of calories, like green vegetables. If you’re dieting you need to limit your nut consumption to about ten almonds per serving. </span><span style="background-color: white; line-height: 22px;">Not too many people can eat ten almonds. Most people eat ten handfuls. </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 22px;"><b>6. You're Eating Fruit. </b></span><em style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 22px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">“What?! You’re telling people not to eat fruit!? Everyone knows that it’s impossible to get fat from eating too much fruit!” </em><span style="background-color: white; line-height: 22px;">In our hunter gatherer days fruit was nothing like what you see in the supermarket today. Berries were small, dark and bitter; not the huge sugar sacks most people consume these days. </span></span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 22px;">Don’t get me wrong, fruit is healthy and can be eaten by lean individuals in limited amounts but any type of excessive fructose (a sugar found in fruit) consumption will lead to fat gain. </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 22px;">Fructose can only be processed by the liver and once liver glycogen stores are full the excess gets converted to triglycerides and stored as body-fat. If you want to get ripped cut fruit completely for a while or limit it to one or two servings per day. Just be sure to really up the vegetable consumption so you can keep your vital nutrient uptake where it needs to be.</span><br />
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 22px;"><b>7. You're Overdoing Cardio.</b> </span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 22px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Traditional forms of cardio are largely useless for fat loss</span><span style="background-color: white; line-height: 22px;">. </span></span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 22px;">But useless is even okay, it’s when it starts to be counterproductive that we have a real problem. Excessive amounts of cardio lead to an overproduction of cortisol which leads to more abdominal fat and numerous health problems. If you want to do cardio that won’t actually hurt you and could do you some good, go for a long walk. </span><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 22px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif;">No self respecting man should ever be spotted on an elliptical machine.</span></strong><br />
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<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 22px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>8. You're Not Training Properly. </b>Nutrition is number 1 after that you should be doing strength training to build/ maintain muscle mass.<b> </b></span></span><span style="background-color: white; line-height: 22px;"><span style="font-family: Arial, Helvetica, sans-serif;">When you have those to things dialed in you’ll want to add in some type of sprinting or sled work. There is nothing more effective for fat loss. </span></span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 22px;">See all wide receivers, defensive backs, sprinters, soccer players, etc. for proof. Two or three 20-40 minute sprint or sled sessions per week will be enough for most people.</span><b style="font-family: Arial, Helvetica, sans-serif; line-height: 22px;"> </b><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 22px;"><b>9. Cut the Crap. </b>No sugar. Remove all sugar from your diet. And please drink more water.</span></span><br />
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<span style="background-color: yellow; line-height: 22px;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>In Conclusion</b></span></span><br />
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<span style="background-color: white; line-height: 22px;"><span style="font-family: Arial, Helvetica, sans-serif;">Just remain consistent. Follow these strategies and you will be successful in your journey.</span></span><br />
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<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">A little <b>50" box jump</b> to end an already grueling metabolic circuit this morning... Check out more videos by Brash Fitness on our <b><a href="http://www.youtube.com/user/BRASHfitness" target="_blank">Youtube Channel</a></b></span></div>
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<a href="http://3.bp.blogspot.com/-OtUxdO4WJ-M/TwCcFtC5Y-I/AAAAAAAAAek/-xVBIPSY2f0/s1600/i+like+BF.jpg" imageanchor="1" style="background-color: white; color: red; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px; margin-left: 1em; margin-right: 1em; text-align: -webkit-auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-OtUxdO4WJ-M/TwCcFtC5Y-I/AAAAAAAAAek/-xVBIPSY2f0/s320/i+like+BF.jpg" style="border-bottom-style: none; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; border-width: initial; border-width: initial; border-width: initial; border-width: initial; border-width: initial; position: relative;" width="300" /></a></div>BRASH Fitness & Conditioninghttp://www.blogger.com/profile/04304817158427682991noreply@blogger.comtag:blogger.com,1999:blog-200392917770512078.post-18687679408844530972012-03-22T08:34:00.002-04:002012-03-22T08:36:05.173-04:00Show Off. vs SHOW OFF<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-OXn5pN7fjrI/T2sRNyk5b2I/AAAAAAAAAoA/gk5So4oHugY/s1600/facebook+the+show+off+bra+la+senza+brash+fitness.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="117" src="http://1.bp.blogspot.com/-OXn5pN7fjrI/T2sRNyk5b2I/AAAAAAAAAoA/gk5So4oHugY/s320/facebook+the+show+off+bra+la+senza+brash+fitness.jpg" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">They say imitation is the sincerest form of flattery but they also say Flattery corrupts both the receiver and the giver...<span class="body" style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Flattery is a kind of bad money, to which our vanity gives us currency.</span><span class="body" style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">..</span>Flattery is like chewing gum. Enjoy it but don't swallow it...<span class="body" style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">If we did not flatter ourselves, the flattery of others could never harm us.</span> </span></div>
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<a href="http://1.bp.blogspot.com/-Z6Je7i3015o/T2sTZPzm4YI/AAAAAAAAAoo/ybY8TkeveTU/s1600/jordan+dunk+show+off.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="256" src="http://1.bp.blogspot.com/-Z6Je7i3015o/T2sTZPzm4YI/AAAAAAAAAoo/ybY8TkeveTU/s320/jordan+dunk+show+off.jpg" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I first used my <a href="http://www.brashfitness.com/2011/12/show-off-in-2012.html" target="_blank"><b>2012 Show Off. campaign</b></a> in December of last year, we even have our<b><u> <a href="http://www.brashfitness.com/2012/02/brash-fitness-3-month-show-off.html" target="_blank">Show Off Challenge</a></u></b> going right now but while riding the streetcar last week I noticed <b><span style="color: red;">La Senza</span></b> had some new ads for their Show Off Bra plastered everywhere. </span></div>
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<span style="color: red; font-family: Arial, Helvetica, sans-serif;"><b>La Senza SHOW OFF Ads</b></span></div>
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<a href="http://1.bp.blogspot.com/-OXn5pN7fjrI/T2sRNyk5b2I/AAAAAAAAAoA/gk5So4oHugY/s1600/facebook+the+show+off+bra+la+senza+brash+fitness.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="118" src="http://1.bp.blogspot.com/-OXn5pN7fjrI/T2sRNyk5b2I/AAAAAAAAAoA/gk5So4oHugY/s320/facebook+the+show+off+bra+la+senza+brash+fitness.jpg" width="320" /></a></div>
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<a href="http://4.bp.blogspot.com/-bayOXl-ijdE/T2sRSctZ3bI/AAAAAAAAAoI/CUm_7T7crR8/s1600/la+senza+the+show+off+bra+brash+fitness.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="167" src="http://4.bp.blogspot.com/-bayOXl-ijdE/T2sRSctZ3bI/AAAAAAAAAoI/CUm_7T7crR8/s320/la+senza+the+show+off+bra+brash+fitness.jpg" width="320" /></a></div>
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<span style="color: red; font-family: Arial, Helvetica, sans-serif;"><b>Brash Show Off. Ads</b></span></div>
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<a href="http://1.bp.blogspot.com/-W9n4ar1BK2g/T2sWRP6ix_I/AAAAAAAAApI/7B-3JzNZenY/s1600/AC+brash+poster+show+off+2012+girls.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-W9n4ar1BK2g/T2sWRP6ix_I/AAAAAAAAApI/7B-3JzNZenY/s320/AC+brash+poster+show+off+2012+girls.jpg" width="300" /></a></div>
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<a href="http://4.bp.blogspot.com/-gUIbkP4zVnE/T2sWeIOSybI/AAAAAAAAApQ/_Jgk9VTCv7Y/s1600/miss+prestin+show+off.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-gUIbkP4zVnE/T2sWeIOSybI/AAAAAAAAApQ/_Jgk9VTCv7Y/s320/miss+prestin+show+off.jpg" width="213" /></a></div>
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<a href="http://2.bp.blogspot.com/-v2U40wsLBO8/T2sWm2dNvJI/AAAAAAAAApY/Rm9WHm-HtfU/s1600/show+off+sprints+built+guy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-v2U40wsLBO8/T2sWm2dNvJI/AAAAAAAAApY/Rm9WHm-HtfU/s320/show+off+sprints+built+guy.jpg" width="278" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I'm not saying La Senza a multi-million dollar company [maybe billion] copied me but I did use it first! </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Show Off. It's not bragging if you back it up!</span></div>
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<br />BRASH Fitness & Conditioninghttp://www.blogger.com/profile/04304817158427682991noreply@blogger.comtag:blogger.com,1999:blog-200392917770512078.post-13904474007006056992012-03-19T10:19:00.000-04:002012-03-19T10:55:02.555-04:00Call On Me<span style="font-family: Arial, Helvetica, sans-serif;">I totally forgot about this video...very motivating! The video stars dancer and choreographer <b><span style="color: red;"><a href="http://www.deanneberry.com/" target="_blank">Deanne Berry</a></span></b>. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">More pictures of Deanne inside....</span></div>
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<a href="http://1.bp.blogspot.com/-_zxexON6zcI/T2dEOW16_YI/AAAAAAAAAng/otSEfvCFSxA/s1600/Deanne+berry+brash+fitness+stability+ball.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="238" src="http://1.bp.blogspot.com/-_zxexON6zcI/T2dEOW16_YI/AAAAAAAAAng/otSEfvCFSxA/s320/Deanne+berry+brash+fitness+stability+ball.jpg" width="320" /></a></div>
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<a href="http://3.bp.blogspot.com/-OtUxdO4WJ-M/TwCcFtC5Y-I/AAAAAAAAAek/-xVBIPSY2f0/s1600/i+like+BF.jpg" imageanchor="1" style="background-color: white; color: red; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px; margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-OtUxdO4WJ-M/TwCcFtC5Y-I/AAAAAAAAAek/-xVBIPSY2f0/s320/i+like+BF.jpg" style="border-bottom-style: none; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; border-width: initial; border-width: initial; border-width: initial; border-width: initial; position: relative;" width="300" /></a> </div>BRASH Fitness & Conditioninghttp://www.blogger.com/profile/04304817158427682991noreply@blogger.comtag:blogger.com,1999:blog-200392917770512078.post-61837608093465252682012-03-15T18:17:00.000-04:002012-03-15T18:17:09.478-04:00Flipping Tires and Taking Names<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-LtK5K4ZKG7g/T2JhIcw-HvI/AAAAAAAAAnY/ryhiqNRx0U4/s1600/IMG-20120313-00017.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-LtK5K4ZKG7g/T2JhIcw-HvI/AAAAAAAAAnY/ryhiqNRx0U4/s320/IMG-20120313-00017.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">A little sled pulling- no big deal!</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">I train a group of teachers 2 times per week right after school in their school gym. I am able to bring in many of my favourite tools; dumbbells, medicine balls, battling ropes, <b><span style="color: red;">the Lebert Buddy System</span></b> to name a few but unfortunately 350lbs tires ain't happening.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">So, because March Break was approaching I proposed we move our class to the indoor facility I run my other group training classes out of, <b><span style="color: red;">Blast Athletic</span></b>. Only half the class took me up on my offer, the others got a well deserved week off. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">At the end of today's workout I paired the ladies off and they took turns flipping the 350lbs tire for 60 seconds [with a little assistance from Moi].</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Check out the video evidence...</span><br />
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<b style="background-color: white; color: red; font-family: Arial, Helvetica, sans-serif; font-size: large; line-height: 20px;"><a href="http://www.facebook.com/brashfitness" style="color: red; text-decoration: none;" target="_blank">Like Brash Fitness & Conditioning on Facebook</a></b><br style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px; text-align: -webkit-auto;" /><br style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px; text-align: -webkit-auto;" /><a href="http://3.bp.blogspot.com/-OtUxdO4WJ-M/TwCcFtC5Y-I/AAAAAAAAAek/-xVBIPSY2f0/s1600/i+like+BF.jpg" imageanchor="1" style="background-color: white; color: red; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px; margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-OtUxdO4WJ-M/TwCcFtC5Y-I/AAAAAAAAAek/-xVBIPSY2f0/s320/i+like+BF.jpg" style="border-bottom-style: none; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; border-width: initial; border-width: initial; border-width: initial; border-width: initial; position: relative;" width="300" /></a> </div>BRASH Fitness & Conditioninghttp://www.blogger.com/profile/04304817158427682991noreply@blogger.comtag:blogger.com,1999:blog-200392917770512078.post-3026683840574496172012-03-09T09:56:00.000-05:002012-03-09T10:30:17.627-05:0010 Brash Commandments<div class="separator" style="clear: both; text-align: center;">
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<span style="background-color: white; line-height: 25px;"><span style="font-family: Arial, Helvetica, sans-serif;">Today marks the 15th Anniversary of the Death of Biggie Smalls aka The Notorious BIG. Today I present to you the 10 Brash Commandments in honour of Biggies hit The 10 Crack Commandments...</span></span><br />
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<span style="background-color: white; line-height: 25px;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>Rule Number Uno:</b> Don't ever stop dreaming. Set your goals high, and work like hell to reach them.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b style="background-color: white; line-height: 25px;">Rule Number Two:</b><span style="background-color: white; line-height: 25px;"> Always be prepared. Luck is when preparation meets opportunity.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b style="background-color: white; line-height: 25px;">Rule Number Three:</b><span style="background-color: white; line-height: 25px;"> Stay engaged. Never stop learning, evolving and improving your mind.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b style="background-color: white; line-height: 25px;">Rule Number Four:</b><span style="background-color: white; line-height: 25px;"> You know you've heard this before, never get high on your own supply. In this context don't feed your own ego!</span></span><br />
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<b style="background-color: white; line-height: 25px;"><span style="font-family: Arial, Helvetica, sans-serif;">Rule Number Five:</span></b><span style="background-color: white; line-height: 25px;"><span style="font-family: Arial, Helvetica, sans-serif;"> Practice what you preach. Eat clean. Train hard. Respect your body.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 25px;"><b>Rule number Six:</b> Stay</span><span style="background-color: white; line-height: 17px;"> confident; know what’s important to you and try like hell to live a fun, fulfilled, meaningful life.</span></span><br />
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<b style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 17px;">Rule Number Seven:</b><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 17px;"> This rule is so underrated, keep the negative energy completely regulated! Surround yourself with positive people, ones who are like minded and bring you up not tear you down.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b style="background-color: white; line-height: 17px;">Rule Number Eight:</b><span style="background-color: white; line-height: 17px;"> No regrets! The past is the past, keep it moving.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b style="background-color: white; line-height: 17px;">Rule Number Nine:</b><span style="background-color: white; line-height: 17px;"> Should have been number one to me, Live according to your own values and passions. Never let others dictate your path for you, set your own lane.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b style="line-height: 17px;">Rule Number Ten:</b><span style="line-height: 17px;"> A strong word called Commitment. If you truly want something go after it. </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 15px; line-height: 17px;">Love Life.</span></span><br />
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<a href="http://3.bp.blogspot.com/-OtUxdO4WJ-M/TwCcFtC5Y-I/AAAAAAAAAek/-xVBIPSY2f0/s1600/i+like+BF.jpg" imageanchor="1" style="background-color: white; color: red; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="http://3.bp.blogspot.com/-OtUxdO4WJ-M/TwCcFtC5Y-I/AAAAAAAAAek/-xVBIPSY2f0/s320/i+like+BF.jpg" style="border-bottom-style: none; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; border-width: initial; border-width: initial; border-width: initial; border-width: initial; position: relative;" width="300" /></a>BRASH Fitness & Conditioninghttp://www.blogger.com/profile/04304817158427682991noreply@blogger.comtag:blogger.com,1999:blog-200392917770512078.post-72012128934803465212012-03-04T09:42:00.000-05:002012-09-13T13:44:57.482-04:00All Hail the Yoga Pant [Butt]<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-wA69LZ4HZ_s/T1N_e_qIJcI/AAAAAAAAAmw/fFBq8WgGdGY/s1600/i+heart+yoga+pants.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-wA69LZ4HZ_s/T1N_e_qIJcI/AAAAAAAAAmw/fFBq8WgGdGY/s320/i+heart+yoga+pants.png" width="316" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; line-height: 18px;">Yoga is a lifestyle. And it seems for a girl/ women to truly embrace that lifestyle <b><span style="color: red;">she must wear yoga pants EVERYWHERE!</span></b> </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; line-height: 18px;">You wear them to the mall, you wear them to school [some schools in Canada and The US have actually placed bans on them for being 'too distracting']</span></div>
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<a href="http://2.bp.blogspot.com/-kYTEWBBtKoc/T1Nx2z58SVI/AAAAAAAAAmA/rA2uIEW8WXQ/s1600/sexy-yoga-pants-11.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-kYTEWBBtKoc/T1Nx2z58SVI/AAAAAAAAAmA/rA2uIEW8WXQ/s320/sexy-yoga-pants-11.jpg" width="126" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; line-height: 18px;">Fair.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 18px;">Vancouver was named <b><span style="color: red;">3rd Worst Dressed City in the World</span></b> by MSN Travel, their reasoning? One very simple reason, Yoga pants.</span></span></div>
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<span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 21px; text-align: -webkit-auto;">There is one reason, and one reason only, why we’ve decided to include Vancouver on this list of the sartorially damned: yoga pants. We blame you, Vancouver, birthplace of a certain, insanely popular yoga gear brand which will go unnamed, for spawning a street trend dreaded by all women with wobbly bits and fat deposits in the wrong places. Really, what gives with the whole wearing of bum hugging workout gear to every other place except the gym?</span></blockquote>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 18px;">Also fair.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 18px;">But, what about the girls who wear yoga pants and don't have wobbly bits and fat deposits in the wrong places you ask? Good question. I was wondering the same thing so I did a little research and found <b><span style="color: red;">Girls In Yoga Pants</span></b> a photoblog dedicated to women wearing yoga pants or tights or jeggings. </span></span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 21px;">Most of the photos provide us with posterior views of yoga pants, thus celebrating the desirable </span><a href="http://www.urbandictionary.com/define.php?term=yoga+butt" style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: Arial, Helvetica, sans-serif; line-height: 21px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" target="_blank" title="yoga butt">yoga butt</a><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 21px;">.</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 18px;"> Some images are submitted by readers some are gleaned off the internet...</span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 21px;"> there are a lot of <b>mirror-butt-self-portraits</b>- a lot, the photos fall into several categories: Big Booty, Amateur, Celebrities, Hall of Fame, In Public and Actual Yoga [love that one]. </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 21px;">According to their </span><a href="http://www.facebook.com/pages/Girls-In-Yoga-Pants/373183236519?v=wall&ref=ts" style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 21px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" target="_blank" title="Girls in Yoga Pants">Facebook fan page</a><span style="background-color: white; line-height: 21px;"> </span><span style="background-color: white; line-height: 21px;">(which has over 6000 fans), the website “was created to show appreciation for the world’s greatest trend.” Their</span><span style="background-color: white; line-height: 21px;"> </span><a href="http://girlsinyogapants.com/about/" style="background-color: white; border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 21px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" target="_blank">About page</a><span style="background-color: white; line-height: 21px;"> </span><span style="background-color: white; line-height: 21px;">claims:</span></span></div>
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Why look at just girls, when you can look at girls in yoga pants? That’s the idea behind this always funny, always sexy website. Get your backside fix, feast your eyes on the web’s best posteriors, and pay homage to the derriere. Because it beats working. Now go look at what their momma’s gave them.</div>
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<a href="http://4.bp.blogspot.com/-PbBix17-aeI/T1N8IQt14OI/AAAAAAAAAmo/0Ub7eEJPBhU/s1600/gymbootie.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="192" src="http://4.bp.blogspot.com/-PbBix17-aeI/T1N8IQt14OI/AAAAAAAAAmo/0Ub7eEJPBhU/s320/gymbootie.jpg" width="320" /></a></div>
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<a href="http://1.bp.blogspot.com/-eMJjjNJ52Yc/T1Ozj1FW_sI/AAAAAAAAAnA/eYg3YMr_dck/s1600/Sara-Jean-Underwood-Sexy-Yoga-brash-fitness.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="176" src="http://1.bp.blogspot.com/-eMJjjNJ52Yc/T1Ozj1FW_sI/AAAAAAAAAnA/eYg3YMr_dck/s320/Sara-Jean-Underwood-Sexy-Yoga-brash-fitness.jpg" width="320" /></a></div>
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<a href="http://4.bp.blogspot.com/-1y5BlnUVrSs/T1Nxwa0m1-I/AAAAAAAAAlw/C_aUSRq3agA/s1600/020711-004.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="173" src="http://4.bp.blogspot.com/-1y5BlnUVrSs/T1Nxwa0m1-I/AAAAAAAAAlw/C_aUSRq3agA/s320/020711-004.jpg" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I appreciate yoga for the t<span style="background-color: white; font-size: 15px; line-height: 20px;">otal body strengthening, increased flexibility and improved focus. In fact, many top athletes and sports teams have incorporated yoga in their off season training because it </span></span><span style="background-color: white; line-height: 18px;"><span style="font-family: Arial, Helvetica, sans-serif;">helps athletes breathing patterns, flexibility, balance, strength, body awareness and self-consciousness. </span></span></div>
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<span style="background-color: white; line-height: 18px;"><span style="font-family: Arial, Helvetica, sans-serif;">But....I can also appreciate a women's affinity for wearing them in the gym and out :) </span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 18px;">Check out the Yoga Pant Anthem by Boyder and Brian.</span></span></div>
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<a href="http://www.brashfitness.com/2012/01/you-suck-controversial-yoga-ads.html" target="_blank"><span style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: large;">Briohny Smyth Controversial Yoga Ads</span></a><br />
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<b style="background-color: white; color: red; font-family: Arial, Helvetica, sans-serif; font-size: large; line-height: 20px; text-align: -webkit-auto;"><a href="http://www.facebook.com/brashfitness" style="color: red; text-decoration: none;" target="_blank">Like Brash Fitness & Conditioning on Facebook</a></b></div>
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<a href="http://3.bp.blogspot.com/-OtUxdO4WJ-M/TwCcFtC5Y-I/AAAAAAAAAek/-xVBIPSY2f0/s1600/i+like+BF.jpg" imageanchor="1" style="color: red; margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-OtUxdO4WJ-M/TwCcFtC5Y-I/AAAAAAAAAek/-xVBIPSY2f0/s320/i+like+BF.jpg" style="border-bottom-style: none; border-color: initial; border-color: initial; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; border-width: initial; border-width: initial; position: relative;" width="300" /></a></div>
BRASH Fitness & Conditioninghttp://www.blogger.com/profile/04304817158427682991noreply@blogger.comtag:blogger.com,1999:blog-200392917770512078.post-62980810582694991732012-03-01T12:22:00.001-05:002012-03-01T12:37:46.635-05:00I'm Crossfit and I Know It<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-nGP6RU86JsY/T0-vZRO65uI/AAAAAAAAAlc/n_6WDKbHqV0/s1600/im+crossfit+and+i+know+it.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-nGP6RU86JsY/T0-vZRO65uI/AAAAAAAAAlc/n_6WDKbHqV0/s320/im+crossfit+and+i+know+it.jpg" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Here we go again...</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I've made my position on crossfit known [<a href="http://www.brashfitness.com/2011/10/do-you-crossfit.html" target="_blank"><b>Do You Crossfit?</b></a>] and I've shown mad love to LMFAO by posting their infectious hit <b><a href="http://www.brashfitness.com/2011/09/i-work-outsexy-and-i-know-it.html" target="_blank">I'm Sexy and I Know It</a> </b>and I have also shown love to this <b><a href="http://www.brashfitness.com/2011/10/i-work-outfunny-and-i-know-it.html" target="_blank">fat kid dancing up a storm</a> </b>to I'm Sexy and I Know It.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">But I just came across a parody video by </span><span style="background-color: white; line-height: 18px; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;">CrossFit Instinct (www.crossfitinstinct.com) set to of course LMFAO's I'm Sexy and I Know It...it's good...</span></span><br />
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<span style="background-color: white; line-height: 18px; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;">They've got some classic lyrics- "I walk to the beat, burpees in the street in my crossfit tee", "this is how I WOD, all the ladies like Oh my god, we headed to the box baby don't be nervous, no shoes no shirt and I still get service."</span></span><br />
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<span style="background-color: white; line-height: 18px; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;">Crossfit fans, spoof fans, LMFAO fans check it out after the jump...</span></span><br />
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<b style="background-color: white; color: red; font-family: Arial, Helvetica, sans-serif; font-size: large; line-height: 25px;"><a href="http://www.facebook.com/brashfitness" style="color: red; text-decoration: none;" target="_blank">Like BRASH Fitness & Conditioning on Facebook</a></b><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;"> </span><br />
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<a href="http://2.bp.blogspot.com/-9PsD6BIhfe4/TvTilGYF6cI/AAAAAAAAAdo/U4KtLuHPXkw/s1600/i+like+BF.jpg" imageanchor="1" style="color: red; margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-9PsD6BIhfe4/TvTilGYF6cI/AAAAAAAAAdo/U4KtLuHPXkw/s320/i+like+BF.jpg" style="border-bottom-style: none; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; position: relative;" width="300" /></a></div>BRASH Fitness & Conditioninghttp://www.blogger.com/profile/04304817158427682991noreply@blogger.comtag:blogger.com,1999:blog-200392917770512078.post-22873141768377923402012-02-28T11:46:00.004-05:002012-02-28T11:53:34.157-05:00Your Source For Fitness Equipment<div style="text-align: center;">
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<a href="http://4.bp.blogspot.com/-CEtFQOigB64/T00F5JkEVRI/AAAAAAAAAlU/Z-DuzMxVAB0/s1600/twitterLOGO.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-CEtFQOigB64/T00F5JkEVRI/AAAAAAAAAlU/Z-DuzMxVAB0/s320/twitterLOGO.jpg" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">When friends, clients or readers of my website ask me where to get some fitness equipment for use at home I only tell them about one place, The Treadmill Factory. They do sell treadmills and other types of cardio equipment but when it comes to MMA, Boxing, Strength equipment, Sports conditioning gear and yoga accessories.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">You can get kettlebells for 89 cents/ lbs, dumbbells for 99 cents/ lbs and Olympic weight plates for 99 cents/ lbs.</span></div>
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<a href="http://www.treadmillfactory.ca/idevaffiliate/pages/211.php?set=1&link=6" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" height="164" src="http://www.treadmillfactory.ca/idevaffiliate/banners/vinyl_dipped_kettlebells.jpg" width="320" /></a><span style="font-family: Arial, Helvetica, sans-serif;">If you're into crossfit and need equipment for your garage gym The Treadmill Factory is your source. Plyometric boxes, prowler sleds, medicine balls, chin up bars, weighted vests</span><span style="font-family: Arial, Helvetica, sans-serif;">, sandbags etc, etc.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">They've got battling ropes, speed and agility equipment like ladders, hurdles, cones, BOSU balls and stability balls.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Looking for MMA gloves, striking pads, boxing gloves, heavy bags? Need rashguards, shorts, tshirts, hand wraps and mouth guards?</span><br />
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<a href="http://www.treadmillfactory.ca/idevaffiliate/pages/211.php?set=1&link=7" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" height="191" src="http://www.treadmillfactory.ca/idevaffiliate/banners/orange_girl_banner.jpg" width="199" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">The Treadmill Factory also specializes in commercial sales for Trainers with their own studios, mobile gyms, or full service facilities.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The fact that they have absolutely everything you would ever need is fantastic but it's the prices, quality and availability that truly sets them apart from the other fitness equipment stores online.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">If you live in Canada The Treadmill Factory has 5 locations; Markham, Barrie, Toronto, Mississauga and London. For everyone else check out their online store.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Here is a link to the online store</span><br />
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<a href="http://www.treadmillfactory.ca/idevaffiliate/pages/211.php?set=1&link=5" target="_blank"><img border="0" height="72" src="http://www.treadmillfactory.ca/idevaffiliate/banners/banner_yellow_1.jpg" width="357" /></a><br />
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<b style="background-color: white; color: red; font-family: Arial, Helvetica, sans-serif; font-size: large; line-height: 20px; text-align: center;"><a href="http://www.facebook.com/brashfitness" style="color: red; text-decoration: none;" target="_blank">Like Brash Fitness & Conditioning on Facebook</a></b><br />
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<a href="http://3.bp.blogspot.com/-OtUxdO4WJ-M/TwCcFtC5Y-I/AAAAAAAAAek/-xVBIPSY2f0/s1600/i+like+BF.jpg" imageanchor="1" style="background-color: white; color: red; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="http://3.bp.blogspot.com/-OtUxdO4WJ-M/TwCcFtC5Y-I/AAAAAAAAAek/-xVBIPSY2f0/s320/i+like+BF.jpg" style="border-bottom-style: none; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; border-width: initial; border-width: initial; border-width: initial; position: relative;" width="300" /></a>BRASH Fitness & Conditioninghttp://www.blogger.com/profile/04304817158427682991noreply@blogger.comtag:blogger.com,1999:blog-200392917770512078.post-70450256373784545872012-02-24T08:39:00.002-05:002012-02-24T08:40:51.824-05:00New Deadlift Record<span style="font-family: Arial, Helvetica, sans-serif;">Once again Ela set a new Personal Best and <a href="http://www.brashfitness.com/p/brash-records.html" target="_blank"><b><span style="color: red;">Brash Women's Record</span></b></a> in the barbell deadlift with a 188 pound lift. But she wasn't done there, she also regained the plank record with a time of 3:24.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Set Goals. Reach Goals. Make NEW Goals.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Congratulations Ela!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Here's the video.</span><br />
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<b style="background-color: white; color: red; font-family: Arial, Helvetica, sans-serif; font-size: large; line-height: 20px; text-align: -webkit-auto;"><a href="http://www.facebook.com/brashfitness" style="color: red; text-decoration: none;" target="_blank">Like Brash Fitness & Conditioning on Facebook</a></b><br />
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</div>BRASH Fitness & Conditioninghttp://www.blogger.com/profile/04304817158427682991noreply@blogger.comtag:blogger.com,1999:blog-200392917770512078.post-11534031013332250862012-02-06T12:01:00.002-05:002012-02-06T22:02:27.146-05:00Brash Fitness 3 Month Show Off Challenge<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-0tOseqGN4fo/Ty__zBnQP1I/AAAAAAAAAk0/dMpJY9qFqr8/s1600/3+month+challenge+poster.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="166" src="http://1.bp.blogspot.com/-0tOseqGN4fo/Ty__zBnQP1I/AAAAAAAAAk0/dMpJY9qFqr8/s320/3+month+challenge+poster.jpg" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Beginning Monday, March 5th <a href="http://brashfitness.com/"><span style="color: red;"><b>BrashFitness.com</b></span></a> will be holding a 3 month health/ fitness/ lifestyle challenge which will be run by <a href="http://www.facebook.com/brashfitness" target="_blank"><b><span style="color: red;">Brash Fitness & Conditioning</span></b></a>. If you've put off getting in shape, great! Now is your chance to improve your overall health and win amazing prizes. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>How It Works</b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">For 3 months you will have access to up to 5 Brash Fitness group classes per week. On day 1 we will determine your starting point- body fat %, scale weight, girth measurements [inches], general fitness testing [push ups, plank, etc]. Together we will set some <b><span style="color: red;"><a href="http://www.brashfitness.com/2011/10/gooooal.html" target="_blank">realistic goals </a></span></b>to strive for during the challenge. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The goal is to effectively motivate you and keep you motivated not only during the 3 months but beyond. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Determining the Winner</b> </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The winner of the <b><span style="color: red;">BrashFitness.com 3 Month Show Off Challenge</span></b> will be the individual who not only transforms their body but transforms their entire life!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">We're looking for an individual who loses the most body fat, adds the most muscle, gains the most strength, improves on their athleticism, changes their nutrition, changes their attitude towards health and fitness, motivates themselves and those around them and most of all is proud of what they accomplish...a Show Off.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">A lot can be done in 3 months. It will take a lot of hard work in and out of the gym but believe me it will be worth it. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Prizes Include</b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b style="background-color: yellow;">Grand Prize</b> </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Private training for 1 month*</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">50% Off Group Classes for themselves and a friend*</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">$50 gift card to Lululemon or SportChek</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Brash Fitness swag!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white;">Brash Fitness swag!</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white;">Gift Cards</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The Grand Prize is valued at over $1350.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Registration is only $300. For 5 classes/ week that works out to $4.61/ class. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Take this opportunity to change your life and the lives of those around you by passing this along. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Email: info@brashfitness.com to get started.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>BRASH Fitness & Conditioninghttp://www.blogger.com/profile/04304817158427682991noreply@blogger.comtag:blogger.com,1999:blog-200392917770512078.post-17036404353433214402012-02-02T16:07:00.000-05:002012-02-02T16:07:01.405-05:00Brash Fitness 31lb Weighted 40" Hurdle Jump<div style="text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif;">Here's a video I shot during a vertical jump training session. In the video I'm jumping a 40" hurdle, then a 40" hurdle with a 20lb vest on, and finally with the 20lb vest and holding an 11lb medicine ball.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Two of my goals this year involve vertical jumping ability, so I'll be posting more videos of the training.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Show Off.</span><br />
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<b style="background-color: white; color: red; font-family: Arial, Helvetica, sans-serif; font-size: large; line-height: 20px;"><a href="http://www.facebook.com/brashfitness" style="color: red; text-decoration: none;" target="_blank">Like Brash Fitness & Conditioning on Facebook</a></b><br style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" /><br style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;" /><a href="http://3.bp.blogspot.com/-OtUxdO4WJ-M/TwCcFtC5Y-I/AAAAAAAAAek/-xVBIPSY2f0/s1600/i+like+BF.jpg" imageanchor="1" style="background-color: white; color: red; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="http://3.bp.blogspot.com/-OtUxdO4WJ-M/TwCcFtC5Y-I/AAAAAAAAAek/-xVBIPSY2f0/s320/i+like+BF.jpg" style="border-bottom-style: none; border-color: initial; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; border-width: initial; position: relative;" width="300" /></a><span style="font-family: Arial, Helvetica, sans-serif;"> </span>BRASH Fitness & Conditioninghttp://www.blogger.com/profile/04304817158427682991noreply@blogger.comtag:blogger.com,1999:blog-200392917770512078.post-76075749484278753402012-01-30T12:20:00.001-05:002012-01-30T13:25:00.289-05:00Cookie Cutter Fitness: One Size Fits All<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-2Rr5qW16sy4/TybLGPIq_oI/AAAAAAAAAiw/EYhp5eWtw2E/s1600/skull-and-cossbones-cookie-cutter-3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-2Rr5qW16sy4/TybLGPIq_oI/AAAAAAAAAiw/EYhp5eWtw2E/s320/skull-and-cossbones-cookie-cutter-3.jpg" width="320" /></a></div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">All fitness centers and coaches have their own unique brand or style of training. Call it their training philosophy. Within that philosophy you have your own tricks and techniques, beliefs and principles that you follow and implement into your programming. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Over the last few years the hottest fitness trends have been group training classes. At home fitness programs like P90x and Insanity, the phenom known as crossfit and everyone's favourite the bootcamp. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">During a kettlebell workshop I attended last year the instructor reinforced this trend by stating "group fitness was the future." I undoubtedly agreed with him. It's more affordable than private training, it's social, it has a built-in support system, it's motivating and best of all you've got an instructor telling you exactly what to do. Of course there are cons as well. If it's large group training [more than 12 participants] you're not going to get a lot if any attention during the class. What is the point of doing the exercises if you're not learning to do them properly? Scalability is a huge issue, everyone ends up doing the exact same workout with the exact same weights- which can lead to a feeling of failure,</span><span style="font-family: Arial, Helvetica, sans-serif;"> poor results and ultimately quitting</span><span style="font-family: Arial, Helvetica, sans-serif;">.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Large group classes work for gyms and trainers because they are profitable. I hate to say it but it's the truth. I have nothing against that model, because at least people are doing some exercise, but I've said it before; the only way to true results is to consistently progress your workouts. If the first time you pick up a dumbbell it's a 5 pounder and three months later you're still using a 5 and no one is telling you to grab a 8 or a 10 they 1) don't care about your results or 2) have no clue who you are. Either way, they suck!</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-RMHteKoi6gk/TybKcScRgAI/AAAAAAAAAio/rpSEhBLwFhc/s1600/med-balls+brash+fitness.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="http://2.bp.blogspot.com/-RMHteKoi6gk/TybKcScRgAI/AAAAAAAAAio/rpSEhBLwFhc/s320/med-balls+brash+fitness.jpg" width="320" /></a></div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I started instructing group classes almost one year ago at the fitness studio I was working for at the time. It was a bootcamp style set up into stations so everyone was doing a different exercise for a predetermined amount of time then you switch and it went on like that until you completed all the stations. They were good, I would participate in them from time to time, but because of the set up and the style performance wise I would never see any measurable results. I wouldn't build muscle, I wouldn't become faster, more agile, only my muscular endurance may have slightly improved [slightly]....in other words for what I need it would never work. For the general population and those who are beginning a fitness program it's fine, but once you have adapted the workouts along with your results will just flatline _____________.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">When I started my own training business [Brash Fitness & Conditioning] I took what I had known of group fitness, replaced it with what I believed group training should be and merged it with what I learned from other top tier group training coaches like Marv Mitchell of Blast Athletic [who I also run classes for twice/ week]. What I got was a small group class program based on my set of training principles<b> <a href="http://www.brashfitness.com/2011/11/brash-essentials-training-principles.html" target="_blank">[Brash Essentials: Training Principles]</a></b>. Everything that I use in my own training, my private clients training I fused together to create a program that is challenging, engaging, progressive and fun. At Brash Fitness you are not only encouraged but expected to pick up heavier weights, jump, crawl, sprint, pull and slam heavy objects. </span><br />
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<div class="separator" style="clear: both; text-align: center;"></div><span style="font-family: Arial, Helvetica, sans-serif;">In order to ensure your training does not flatline we do a couple different things. First we incorporate different training methodologies. One workout might be strictly speed and agility focused. Another will be a strength and power workout. Next one we will work on your overall conditioning. Some workouts everyone is doing the same thing at the same time and others it is set up in stations. But each and every week you are expected to lift heavier, run faster, last longer and try harder.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">On the flip side of what my kettlebell instructor said about group training being the future there are those who believe it will go the way of the ab roller, ab chair, ab rocker, ab sling, ab table, ab hat and ab keg [the last four I made up, or did I?]</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The argument that they make is that exercise is not one size fits all, hence the name of this blog. If you truly want results you must have a specifically designed program that is tailored to your needs. They also use the example of professional athletes, saying that they never train this way, blah, blah, blah. Now, I have yet to train a professional athlete but I know for a fact that some athletes [NHL, NFL, MMA] do train in a group environment- I've seen it with my own eyes. Former NHL'er Gary Roberts runs a world famous training program for young athletes in a group setting. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Having a customized fitness program designed just for you is wonderful if you have the opportunity, but be warned just because the trainer says it was tailored for you doesn't necessarily mean it is. What? Trainers lying? Gasp! Just because it has your name on it doesn't mean Sally on the other end of the gym floor isn't working off the exact same program as you. </span><br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-iiYyHs55DIE/TybL50siwhI/AAAAAAAAAjQ/5NmvpOxRxkY/s1600/chicken-nugget-paste.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/-iiYyHs55DIE/TybL50siwhI/AAAAAAAAAjQ/5NmvpOxRxkY/s320/chicken-nugget-paste.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">The 'quality' of Chicken McNuggets</span></td></tr>
</tbody></table><span style="font-family: Arial, Helvetica, sans-serif;">Cookie cutter fitness programs were once described to me using McDonalds</span><span style="font-family: Arial, Helvetica, sans-serif;"> and Tim Hortons as examples. Both McDonald's and Tim Horton's ensure 'quality' control [I would never- ever use either of those company's in an example of quality, but...] by using specific guidelines for their products, from the way they serve and package [McDonald's fries for instance], to the assembly line service they provide. If you're blown away by that, imagine what I was thinking! So the idea in fitness terms is that to ensure their clients are getting 'quality' programming they make sure everyone is following the same program. Que? Think about that for a second.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The debate whether group training will survive and whether it truly is beneficial will continue for years to come. Is it cookie cutter? Can it be one size fits all? </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The one thing that is true without a shadow of a doubt is, <a href="http://www.brashfitness.com/2011/11/it-really-does.html" target="_blank"><b>EXERCISE WORKS</b></a>. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>If you're group class is anything like the ones I mentioned above [ie. not mine] and you're bored to death of following the same routine week after week or class after class join us for some real training and real results.<span style="color: red;"> </span><a href="http://www.brashfitness.com/p/group-conditioning.html" style="color: red;" target="_blank">Brash Fitness Group Programs</a><span style="color: red;"> </span>Switch from your current bootcamp and receive a 50% discount.</b></span><br />
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<a href="http://3.bp.blogspot.com/-OtUxdO4WJ-M/TwCcFtC5Y-I/AAAAAAAAAek/-xVBIPSY2f0/s1600/i+like+BF.jpg" imageanchor="1" style="background-color: white; color: red; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="http://3.bp.blogspot.com/-OtUxdO4WJ-M/TwCcFtC5Y-I/AAAAAAAAAek/-xVBIPSY2f0/s320/i+like+BF.jpg" style="border-bottom-style: none; border-color: initial; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; border-width: initial; position: relative;" width="300" /></a>BRASH Fitness & Conditioninghttp://www.blogger.com/profile/04304817158427682991noreply@blogger.comtag:blogger.com,1999:blog-200392917770512078.post-39220857639152267152012-01-24T15:08:00.000-05:002012-01-24T15:08:51.642-05:00Go To The Gym, Make Money<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-dKl5qTCsvGM/Tx8ICGMiGGI/AAAAAAAAAig/_qYRt9EFs_Y/s1600/GymPact.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="237" src="http://3.bp.blogspot.com/-dKl5qTCsvGM/Tx8ICGMiGGI/AAAAAAAAAig/_qYRt9EFs_Y/s320/GymPact.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;">I realize that it often takes the proverbial dangling of the carrot approach to entice people to get fit. In fact, I encourage it. </span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;">For most people the carrot represents the fit toned bodies they see in the magazines and on television. When the new year rolls around, new year resolutions are made and gym memberships are purchased. Typically two months into the new workout regime trips to the gym feel like trips to the dentist. </span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;">If only that carrot was dipped in gold.</span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
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<div class="separator" style="clear: both; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;">Rewards are key to reinforcing behaviours. The oldest parenting technique in the books for getting kids to do something they don't want to do is to offer them something they so desperately want- like candy. </span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;">Enter, <b><span style="color: red;"><a href="http://www.gym-pact.com/?from_application=true" target="_blank">Gym-Pact</a></span></b>. Basically, you download the mobile app, register how many days per week you want to commit to working out. Your gym/ yoga studio is linked to app, so if you don't go you don't get paid! Yes, paid! When you set your weekly workout commitment you also determine the monetary stakes you'll pay for missing a workout. Each week money is pooled from all the users who do not make it to the gym and divided to those who stayed committed. </span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>Go to the gym - make money. Skip it - pay up.</b></span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;">If you feel you're 'wasting' money by paying for a gym membership and not going, this is the app for you. </span><span style="background-color: white; font-family: arial;">Right now the average payout is $1.50 a week, or $6 a month. If you're dedicated to your fitness plan, it's an easy six bucks per month. </span></div><div class="separator" style="clear: both; text-align: left;"><span style="background-color: white; font-family: arial;"><br />
</span></div><div class="separator" style="clear: both; text-align: left;"><span style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: large;"><b><a href="http://www.gym-pact.com/?from_application=true" target="_blank">http://www.gym-pact.com</a></b></span> </div><div class="separator" style="clear: both; text-align: left;"><span style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: large;"><br />
</span></div><div class="separator" style="clear: both; text-align: left;"><b style="background-color: white; color: red; font-family: Arial, Helvetica, sans-serif; font-size: large; line-height: 20px; text-align: -webkit-auto;"><a href="http://www.facebook.com/brashfitness" style="color: red; text-decoration: none;" target="_blank">Like Brash Fitness & Conditioning on Facebook</a></b><br style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px; text-align: -webkit-auto;" /></div><div class="separator" style="background-color: white; clear: both; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px; text-align: center;"><a href="http://3.bp.blogspot.com/-OtUxdO4WJ-M/TwCcFtC5Y-I/AAAAAAAAAek/-xVBIPSY2f0/s1600/i+like+BF.jpg" imageanchor="1" style="color: red; margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-OtUxdO4WJ-M/TwCcFtC5Y-I/AAAAAAAAAek/-xVBIPSY2f0/s320/i+like+BF.jpg" style="border-bottom-style: none; border-color: initial; border-color: initial; border-image: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; border-width: initial; position: relative;" width="300" /></a></div>BRASH Fitness & Conditioninghttp://www.blogger.com/profile/04304817158427682991noreply@blogger.com