Blog Archives | training

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Book Review: 10 Minute Toughness by Jason Selk

by Sara Lee   Sara Lee’s Reading Corner I compete in kettlebell sport, the NASCAR version of Olympic weightlifting, in which a competitor has 10 minutes to perform as many lifts as possible without resting. Being mentally tough for that 10 minutes is just as important as being physically up to the task. When I […]

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Sara Lee

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Competition | head games | Mental Strength | training | winning

A Typical Day in the Life of an “Aspiring” CF Athlete

by Ben Buhrow In my last post I mentioned that I would share with you what one of my training days consists of so here we go. First off I train 6-7 days a week. A day off is an active recovery day and based solely on how my body is reacting to the training […]

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CF | Team Members

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Athlete | Average Day | Ben Buhrow | CF | training

Pain Pain Go Away!

by Elana Priesman Working out hardcore is going to leave your body aching. Of course a nice plant based diet is going to help you recover like a lover, but sometimes you might twerk your body in the wrong way, and bam! So , here are some things I have found helpful in helping my […]

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Bodybuilding | Elana Priesman | Team Members

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Elana Priesman | Healing | health | Injuries | Pain Management | training

Back to the Basics: the Foundations of Training and Nutrition

by Scott Shetler “Before I had studied Zen for thirty years, I saw mountains as mountains, and waters as waters. When I arrived at a more intimate knowledge, I came to the point where I saw that mountains are not mountains, and waters are not waters. But now that I have got its very substance […]

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Powerlifting | Scott Shetler | Team Members

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Foundations | Scott Shetler | tips | training

How I Approach Deadlifting

by Sally Andersen Anyone that knows me or has seen my Instagram (@vegansally) knows the thing I love most right now: deadlifting! I’m making strength gains almost weekly with the classic powerlifting move and, more than anything else, it’s a mental and emotional battle for me. Stepping up to the bar is stepping into a […]

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Bodybuilding | Sally Andersen | Team Members

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Deadlift | Sally Andersen | tips | training

You got injured. Now what do you do!?

by Giacomo Marchese It doesn’t matter how in tune you are with your body and what your level of fitness is. When you are pushing yourself past your limits to be the best you can be, it takes it’s toll, and sooner or later we all increase our risk of getting injured. Now i’m not […]

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Bodybuilding | Giacomo Marchese | Team Members

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Giacomo Marchese | Injury | Motivation | Recovery | training

Methods of Change

by Jason Morris Thus far my favorite lifting program has been the classical 5×5 protocol that get’s touted by Pavel of Strong First, and RKC. I have also spent some time using Dan John’s mass made simple program, which if you eat all the Peanut Butter & Jelly sandwiches and hit all of your squats, […]

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Jason Morris | Powerlifting | Team Members

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Jason Morris | powerlifting | training

Practice Makes Perfect

by Emily Zukle Two months before I entered my first bodybuilding show and earned my first of three “Top Five” placings in the bikini category, I joined a local bodybuilding team for support in competition preparation. This decision was a large reason I believe I did so well in all my shows. Every Saturday, I […]

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Bodybuilding | Emily Zukle | Team Members

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Competition Prep | Emily Zukle | Posing | Practice | training

Strike a Pose

by Dani Taylor Torre never breaks for even a second when on stage. Although flexing every muscle in his body, he is always graceful. How you hold yourself on stage is everything. You have spent months (maybe years?) building up a foundation of solid muscle to create a certain frame, and then dieting down and […]

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Bodybuilding | Dani Taylor

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Bodybuilding | Competition Prep | Dani Taylor | Motivation | Posing | tips | training

the year of the open-mind

by Billy Prusinowski I have been a huge proponent of functional fitness for the past few years now, after sharing thoughts and tips with fellow personal trainers at my Gold’s Gym Santa Cruz (my former employer). Things like triple-extension movements (lifts where your ankle, knee and hip joints all involve themselves [like the CLEAN]) just […]

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Billy Prusinowski | CF

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Billy Prusinowski | Injuries | Motivation | training

Dealing With Injury

by Crystal Hammer Weightlifters can be stubborn, honestly that is what makes most of us keep going. When people tell us “no” or that we cannot do something, it only motivates us to push harder. But when it comes to injuries, we need to put these hard-headed attitudes aside and heal. Injuries can take many […]

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Crystal Hammer | Powerlifting | Team Members

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Crystal Hammer | Injuries | tips | training

Grow that Booty

by Sally Andersen This no-hipped, flat-butted girl is proud to brag that I successfully added an inch to my behind in a month and am continuing to see growth with my new leg workout plan. For my first leg day of the week, I go heavy and hard with less than 15 reps of classically […]

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Bodybuilding | Sally Andersen | Team Members

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Booty | Sally Andersen | tips | training

Injuries Suck!

by Christian Garcia As humans, we’re able to endure a lot of things; we’re a resilient species. However, just because we can endure those things, it doesn’t mean we come out just fine. As an athlete, I am more than familiar with people call injuries. I’ve had my fair share of injuries ranging from thoracic […]

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Bodybuilding | Christian Garcia | Team Members

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Christian Garcia | Injuries | training

You Can’t Change a Skeleton…

by Erin Fergus But you can build around it.  I didn’t believe that for most of 2013, but I do now. Think about the traditional body types, such as the hourglass, the pear, the apple.  Now think about the “ruler” – straight up and down, which is sometimes referred to as “boyish,” “straight,” “the banana,” […]

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Bodybuilding | Erin Fergus | Team Members

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Body Image | Bodybuilding | Erin Fergus | inspiration | training

Lessons Learned The Hard Way

by Kelly Colobella Right now the year is turning over, people are making resolutions… getting healthier, losing weight, going vegan (hopefully), and doing things they want to do to better themselves and the world around them. I was never a big resolution setter… I figure, if you want to change something enough you will just […]

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Kelly Colobella | Team Members

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acceptance | Diet | fitness | inspiration | Kelly Colobella | nutrition | strength | training

Cardio

by Athena Iglesias So. Let’s talk about cardio, shall we? I struggle just like anyone else might with “enjoying’ cardio. I have tried many different styles of cardio/fat burning workouts, some are more effective than others and some really make me want to break things out of boredom and frustration! Luckily, I had an opportunity […]

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Athena Iglesias | Team Members

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Athena Iglesias | cardio | training

How to Curb Cravings while Dieting

by Samantha Shorkey January 2014 Well it’s now January—the start of a new year and the most depressing month of all (in rainy Vancouver anyway.) It’s also the time of year when every gym is packed full of new people regretting their holiday food choices and wanting to make positive change in their lives. The […]

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Samantha Shorkey | Team Members

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beat cravings | beat sugar cravings | bikini competition diet | bikini competitor | competition diet | curb cravings | Diet | diet tips | nutrition | Samantha Shorkey | tips | training | vegan bikini athlete | vegan bodybuilding | vegan fitness | weight loss tips

Strong Girl VS HIIT

by Jonna Edwinson So as we all know, the dreaded word “cardio” can be frightening for us bodybuilders. Muscle is a precious thing for drug-free bodybuilders, so I am often asked if cardio is truly all that necessary. The answer is YES… but of course with a measured program. I find that if competitors don’t […]

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Jonna Edwinson | Team Members

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cardio | conditioning | HIIT | Jonna Edwinson | training

Falling off the wagon and how to stay consistent for the long haul

by Giacomo Marchese For more than half of my life, i’ve been searching; working out on and off. At the age of 14, my music teacher sparked my interest in fitness and more specifically, bodybuilding. Mr Loposky’s influence was what started me on the road to a healthier, happier person. There were many reasons why […]

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Giacomo Marchese | Team Members

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consistency | Diet | Giacomo Marchese | goals | training

Simply Put

by Pam Kalstad, MS How often do I eat? How many calories do I eat? How do I break those calories up? Do I need to eat an 80-10-10 diet? Or should it be 60-30-10? What about 50-20-30? Do I need to do cardio every day? How many minutes? What is the best type of […]

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Pam Kalstad | Team Members

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competing | consistency | Diet | exercise | Pam Kalstad | tips | training