5 New Years Resolutions Worth Making | Dr. Layne Norton

5 New Years Resolutions Worth Making | Dr. Layne Norton

if you’ve already broken(or have yet to make) your resolutions for the new year that’s underway, competitive bodybuilder and coach Layne Norton, PhD, has some new ones you’ll be able to keep.
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By the time you read this, thousands—maybe millions—of people have made, attempted, and then broken a New Year’s resolution. Maybe you’re one of the lucky ones who didn’t start the new year with promises you knew deep down you wouldn’t keep.

That doesn’t mean you shouldn’t make resolutions—just make good ones. Here are five resolutions that can help you succeed at improving your fitness, your physique, and maybe even your life in 2017.

| Resolution 1: Be Consistent |
Most people fail, not because they don’t have the perfect plan, but because they simply don’t stick with the plan they have. That’s often because they start with completely unsustainable goals.

Can you follow some fad diet and lose a bunch of weight? Yes. But your long-term goal should be to maintain good physical condition, and that isn’t something you accomplish in a few months and then forget about. It’s all about staying fit, and that means getting exercise and eating well day in and day out; month in and month out—even when you don’t feel like it.

| Resolution 2: Speaking Of Trying Fad Diets… Don’t |
Self-proclaimed diet experts have, at one time or another, told people to remove everything from carbs to coffee from their diets, only to change their minds a year later and recommend adding it all back in.

| Resolution 3: Stop Yo-Yo Dieting |
We all know that person (or celebrity) who gains and loses the same 10-20 pounds over and over again. In addition to taking your heart down one rocky road after another, yo-yo dieting has another really bad effect.

With each of these diet cycles, you lose not just fat but muscle mass. When you’re between diets and regain that weight, most of it comes back as fat. Over time, even as you pat yourself on the back for returning to your pre-diet weight, you’re actually becoming fatter. And unlike building muscle, which can increase your metabolism, adding fat slows down your metabolism, making it even harder to trim down.

| Resolution 4: Keep Track Of Your Workouts |
When you’re losing weight in a sustainable, long-term way, it can be hard to see the progress you’re making. One effective way to deal with this is by keeping careful records of your workouts.

Tracking each workout helps you see that you’re lifting more weight or doing more reps than you did the week before—that your hard work is paying off even if the scale says otherwise.

| Resolution 5: Celebrate Your Milestones |
As they say in Spain, "paso de paso": step by step. If you focus only on reaching your ultimate goal, you can easily feel overwhelmed by the enormity of that path before you. But if you give yourself smaller goals along the way—and then celebrate them—your path will be easier to follow.

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Hannah Eden Creates Badass Workouts for Men and Women | Triple Threat 4-Week Fitness Plan

Hannah Eden Creates Badass Workouts for Men and Women | Triple Threat 4-Week Fitness Plan

Hannah Eden wants to be known as a female trainer who creates badass workouts that will kick everyone’s ass—guy or girl.
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Hannah’s relentless approach to conditioning is inspired by the transformation that fitness wrought in her life.
"It helped me break down any mental barrier that I ever had, any challenge that I ever had," she says. While she has competed at a high level in CrossFit, the Pump Fit brand and gym created by this 25-year-old trainer isn’t just another box.

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A Car Crash Motivated A 400-Pound Man To Transform His Body | Jordan Grahm's Transformation Story

A Car Crash Motivated A 400-Pound Man To Transform His Body | Jordan Grahm's Transformation Story

If it hadn’t been for a car crash at 3 a.m. on spring night in 2008, Jordan Grahm might not be alive. At well over 400 pounds and squeezed into a 5XL, Jordan was on the road towards eating himself to death.

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Growing up, Jordan was always big and the subject of teasing from other children. "Kids can be cruel," he says. "I was subject to ridicule and bullying, which caused me to develop a very defensive and protective state of mind."

When Jordan was in the ninth grade, his parents divorced. He blamed himself, and his weight soared. It wasn’t until he became a football lineman that his 5-foot-9, 290-pound frame was put to good use. Then, tragedy struck.

"When I was 14, my mom suddenly passed away," he says. "I’ll never forget the moment I heard the news. I was in complete shock." The search for "Why?" provided no answers and drove Jordan further into despair.

"Food became my outlet—my coping mechanism for dealing with my depression," he says. "I didn’t care about my future." By the end of his senior year of high school, Jordan weighed 400 pounds.

He doesn’t know how heavy he became, because after graduation, he stopped tracking his weight. "Doctors told me I would die young from obesity-related complications; I told them, ‘If that happens, then so be it,’" he says.

It wasn’t until after his accident that Jordan had a change of heart.

Why Was Your Accident A Wake-Up Call?

On March 30, 2008, I was in a car collision, and it took five guys to lift me up on the stretcher. The next day, I went for an MRI and barely fit inside the machine. They almost had to send me to a special version that is bigger than normal. That day, I decided that I’d had enough. I decided I had to change the way I lived and ate, and I started exercising. I decided I was worth the hard work and dedication that it would take to improve my future.

No matter how hard it would become, I vowed never to give up. I realized there was no room for excuses, self-pity, or fear. The pain of what had to be done could never match the pain I felt from the way I was living.

What Were The First Steps You Took To Transform Your Life?

I started out walking my little Boston terrier, Blackberry. It took me an hour to walk her one mile—down and back up a hill. After that mile, everything hurt. I felt so uncomfortable. But I stuck with it, and we were eventually running 4 miles a day six days a week. When I thought about quitting back then, I knew I had to do this not only for myself, but for my dog, too!

I lost 100 pounds just from walking. While on vacation in Las Vegas, I ventured into the hotel gym. I got to work, hoping that nobody would be around. Soon after, a few folks joined in. Instead of laughing at me and reacting the way I thought they would, they encouraged me.

When I got home, I joined a local gym. If people thought I was out of place or had negative thoughts, that would be their problem. I had to push myself out of my comfort zone for my own good.

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What Are Your Secrets For Rapid Recovery? | $250k Transformation Challenge | Week 2

What Are Your Secrets For Rapid Recovery? | $250k Transformation Challenge | Week 2

Ready to take on week 2? You’re just beginning your journey, so you’re probably feeling a little sore. Keep up the good work! Consistency is key, so be sure to eat clean, get some sleep, recover well, and stick with your success plan.
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| Week 2 Challenge |
Hashtag your photos and show us how you make the most of your post-workout window. #250KCHALLENGE @BODYBUILDINGCOM @OPTIMUMNUTRITION

| Week 2 Prizes |
One top winner will score a Complete Pack and activewear shirt and bottom! Two men and two women will also win an Optimum Nutrition top and Amino Energy, 65 svgs.

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| Supplement Smarts & Savings From Optimum Nutrition |
Choose the best products for your Challenge goals with help from Optimum Nutrition, one of the most trusted supplement brands in the world.

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Pat Lost 340lbs Walking to Walmart | Uncharted: Possible Pat Transformation Journey | Ep 2

Pat Lost 340lbs Walking to Walmart | Uncharted: Possible Pat Transformation Journey | Ep 2

Follow me as I retrace the steps of my walk to Walmart and remember what it felt like to make that trek multiple times a day at over 600 pounds.
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| Aaron Duarte – Videographer / Editor |
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Chocolate mini pronuts recipe

 

It’s safe to say we have a soft spot for yummy, healthy treats here at WH&F! These chocolate mini pronuts win every time.

Pronuts (makes 18)

Ingredients

  • 4 tbsp flour of choice (if using coconut flour, reduce quantity and increase milk to offset extra absorbency)
  • 4 tbsp hazelnut meal
  • 1 tbsp coconut sugar
  • ¼ cup water
  • 2 tbsp coconut milk (lite)
  • 2 scoops (60 g) chocolate or mocha whey protein powder
  • 1 egg
  • 1 tsp vanilla essence
  • 70 g dark organic chocolate, melted
  • 1 tbsp coconut oil, melted 
  • 1 tsp baking powder
  • 2 tbsp cocoa powder

 

Toppings

Chocolate

  • 100 g dark chocolate, melted
  • 2 tbsp coconut oil, melted
  • 1 scoop (30 g) whey hot chocolate

Vanilla 

  • 1 scoop (30g) vanilla whey 
  • 4 tbsp coconut oil, melted
  • 2 tbsp water

Peanut butter

  • 5 tbsp high-protein peanut butter powder (we used The Nutty Whey) 
  • 2 tbsp coconut oil,
  • melted 
  • 2 tbsp water

 

Method

Set oven to 180oC. Combine all dry ingredients in one bowl and wet ingredients in another. Combine the two and mix well. The mixture should resemble a cake batter and run off the spoon. You may need to add another egg yolk. Spoon a tablespoon of mixture into mini cupcake silicon cases or donut baking trays. Bake for eight to 10 minutes until the centre is set. Remove from the oven and allow to cool before removing from cases and cooling fully on a wire rack. Continue with remaining mix. You may use a corer to remove the centres or carefully cut with a knife. Store in an airtight container until ready to glaze. 

Glazes

Combine each mix in a bowl. The mixes should be reasonably runny so that they coat the back of a spoon. If too runny they will thicken as they begin to set. Place in the fridge for five-minute intervals to speed this up. If too thick, add additional liquid. Dip each donut into your glaze of choice top side first. Allow to stop dripping before placing onto a wire rack to begin setting. Sprinkle with your choice of toppings.

 

Nutrition info

 

*Nutritional information based on the glazes being an average of the three. 

 

 

 

Donuts without glaze Per serve/per 100g

Energy (kJ) 245/1170 | P (g) 3.3/15.8 | F (g): 3/14.3 | C (g) 4.3/20.3 

Donuts with glaze* Per serve/per 100g

Energy (kJ) 656/1560 | P (g) 8.7/20.7 | F (g): 9.7/23 | C (g) 8.1/19.2 |Sug (g) 6/14.2   

Glaze (20g)

Chocolate: kJ 458 | P 4.8 g | F 6.7 g | C 7.3 g

Vanilla: kJ 421 | P 4.8 g | F 8.6 g | C 1 g

Peanut Butter: kJ 318 | P 5.9 g | F 4.7 g | C 2.6 g  

 

 

 Recipe by Nicole Frain.

NEXT: Raspberry coconut protein truffles are next on the menu.

 

 

 

 

 

 

 

{nomultithumb}

 

How to do Shoulder Taps | Mike Vazquez

How to do Shoulder Taps | Mike Vazquez

Performix athlete Mike Vazquez shows you how to do the shoulder tap exercise.
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Type: Strength
Main Muscle Worked: Abdominals, core
Equipment: Body Only
Level: Beginner

| Directions |
1. Get into a push-up position with your arms fully extended, your body in a straight line, and up on your toes. This will be your starting position.

2. Quickly bring one hand up to tap the opposite-side shoulder, placing that hand back on the floor before repeating to the opposite side. Concurrently your body will slightly shift from one side to the other to better maintain balance. Move back and forth for the designated number of reps.

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From Out of Shape Mom to IFBB Bikini Pro | Amy Updike NLA for Her Athlete Profile

From Out of Shape Mom to IFBB Bikini Pro | Amy Updike NLA for Her Athlete Profile

It wasn’t long ago that Amy Updike felt like an overworked, under-rested new mom. Today, however, this NLA-sponsored athlete is an IFBB bikini pro dedicated to teaching other women about the importance of staying fit.
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Read IFBB Pro Amy Updike’s Story ► http://bbcom.me/2jI8cHq

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Amy Updike’s story will ring a bell for many women who’ve had kids. No matter how diligent you are about staying in shape before you have a child, once your boy or girl comes into the world, everything else seems to take a backseat to taking care of a new life.

"After I had my daughter," Updike says, "I was working full time as a registered nurse, breastfeeding, and feeling like I had to eat a lot to keep up my calories to keep up my milk supply. I didn’t feel like there was any time for me. My priority was taking care of my family and being a mom."The result, she says, was that by the time her daughter was about one, Updike was in the worst shape of her life—and discouraged. Then a life-changing event occurred. "We were watching TV, and my husband flipped the channel to the Women’s CrossFit Games. Some of these women were just awesome. They were ripped, but they were feminine and pretty. I remember thinking to myself, ‘I want to feel strong again.’"

Updike hired a personal trainer and got to work on creating meal plans and learning how to lift weights. Success bred success, and six months later, Updike entered her first competition. "It was just such a thrill, such an adrenaline rush to get on stage and do something completely out of my comfort zone," she recalls. "I really wanted to win."

Alas, Updike didn’t win her first competition, but her coach urged patience. Just two weeks later, Updike entered—and won—her second competition. And there’s been no turning back for this 27-year-old.

Updike has been taken aback at times by how much support she’s received, including from social media followers. "People started following along and enjoying my journey of going from an out-of-shape mom to suddenly being on stage in a bikini," she says.

Her journey from harried mother to fitness champion has taught Updike some valuable lessons. She’s relearned the importance of making her health a top priority. But she also sees, from a very personal perspective, just how much children look for their parents to serve as role models.

"Your children are going to watch the way that you live and what you do," Updike says. "They’re going to know about fitness if you’re into fitness. They’re going to know about healthy food if you eat healthy food. Part of my goal is to inspire women to make time for themselves, to show them that even when they’re feeling overwhelmed, staying healthy is good not only for themselves but for their family!"

========================================­=====

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Andy Speer: How To Train Like An Athlete | The Bodybuilding.com Podcast | Ep 7

Andy Speer: How To Train Like An Athlete | The Bodybuilding.com Podcast | Ep 7

NYC-based coach and Performix athlete Andy Speer talks about his unique approach to training and coaching, and why he likes to compete in sports ranging from Olympic lifting to martial arts into his 30s.
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Full Transcript ► http://bbcom.me/2jDNmcv

| HIGHLIGHTS |
– Andy’s famous resemblances
– Why he’s competing in Olympic lifting for the first time
– How he navigates the "dance" of following a specialization program and staying well-rounded
– How his training is different at 36 than 26
– The need for an occasional "gut check" even while on a specialized program
– How he balanced the front burner and back burner in his training, and his clients training
– Splits vs full-body training, and how to have a little of both
– Why he thinks a "back day" is beneficial even when full-body training
– Muscle: "the best anti-aging protocol out there"
– Eating in your 30s vs eating in your teens
– The two training modalities that helped build his foundation
– The fulfillment of the coaching life
– The allure of competition and "challenges"
– The secret of doing a get-up with your girlfriend on your arm

========================================­=====

| Andy’s Favorite Supplements |
Iridium Series IONi Pre-Workout ► http://bbcom.me/2jDv8aS
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– 22G Of Protein With Time-Release Amino Beads For Amplified Strength And Recovery*
– Designed To Support Extended Muscle Protein Synthesis

PUMP Pre-Workout ► http://bbcom.me/2jDOLzC
– Pre-Workout Powder For Explosive Workouts
– Advanced Pre-Workout With Agmatine For Extra Pump And Performance

========================================­=====

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8 move booty workout

 

Shape, tighten and lift your butt in just eight moves with this focused resistance workout from fitness model Janine Horsley. 

Warm-up (not pictured)

 

This dynamic warm-up will prepare your body for key moves. Consider it an investment.

2–3 minutes: (20 seconds each)

Begin with high knees, running in one place for 20 seconds. Followed with butt kickers, with heels kicking back to touch your butt, for 20 seconds. Lastly, fully extend arms and legs in a marching position. Perform jumping marches by jumping in sequence with arms and legs forward and back.

THE WORKOUT

1. Dumbbell step ups (7 to 13 kg)

 

3 sets x 12–15 reps (20 seconds’ rest)

 

bootyworkout-dumbbellstep.jpg

 

Start movement holding dumbbell at chest level with elbows tucked in. Place one leg on a platform or bench and thrust up on to bench. The key to this movement is pushing off with the opposite toe on the floor before lifting and keeping weight on the heel on the bench when stepping down. Perform all the reps on the one side before switching legs.

 

Words/workout: Janine Horsley (pictured)

Photography: James Patrick 

 


 

 

 

 

2. Kettlebell Overhead Squats (7 to 11 kg)

 

3 sets x 12 reps (30 seconds’ rest)

 

bootyworkout-kettlebelloverhead.jpg

 

Start movement holding a kettlebell with both hands at waist level. When you are ready, engage core, lift kettlebell above your head, and squat parallel to the floor. The key to this movement is engaging the stomach and locking the arms overhead and exhaling as you power up through the squat. Perform with toes slightly pointed out, shoulder-width apart. Keep the arms fully extended above your head until you have completed all the reps for that set.

 

 

Words/workout: Janine Horsley (pictured)

Photography: James Patrick 

 

 


 

 

3. Kettlebell Crossover Reverse Lunge (4 to 9 kg)

3 Sets x 10 reps (30 seconds’ rest)

 

bootyworkout-kettlesquat.jpg

 

Start movement holding a kettlebell at chest level with both hands. Be sure to keep elbows tucked at sides. As you begin, take one leg back into a reverse lunge position in a 45-degree angle while maintaining an upright squat position. The key to this movement is an upright position and slowly crossing your leg in a reverse lunge while dropping the knee in a straight line down. Be sure to cross slowly to maintain your balance throughout the movement.

 

Words/workout: Janine Horsley (pictured)

Photography: James Patrick 

 


 

 

 

 

4. Dumbbell Stiff-Legged Deadlift (9 to 13 kg)

3 sets x 12 reps (30 seconds’ rest)

 

bootyworkout-stiffleg.jpg

 

Start movement with dumbbells at waist level. Maintain a good posture with a slight bend in the knees and slowly lower the weight to the front of your calves, and return to the top of your thighs. The key to this movement is a flat back and slow and steady lowering of the weights.

 

 

Words/workout: Janine Horsley (pictured)

Photography: James Patrick 

 


 

 

5. Dynamic Speed Skaters (2.5 to 4 kg)

 

3 sets x 45-to-60-second intervals (with 30 seconds’ rest)

 

bootyworkout-skaters.jpg

 

Start movement with one foot forward and one foot back. As you start in motion, hop into a side lunge position, then spring off and do the same to the other side. The key to this movement is not speed, but balance and coordination.

 

Words/workout: Janine Horsley (pictured)

Photography: James Patrick 

 


 

 

 

6. Hamstring Ball Bridge (Body weight)

3 sets x 30-second intervals (with 20 seconds’ rest)

 

bootyworkout-hamstringbridge.jpg

 

Start movement lying flat on your back with your heels resting on the top of the balance ball. As you push down on the ball with your heels, pull the ball towards you and lift your hips straight up, and then slowly bring them down and let the ball move back to the starting position. The key to this movement is keeping your shoulders flat on the ground and squeezing the glutes as you lift the hips. Slow and steady is the game.

 

Words/workout: Janine Horsley (pictured)

Photography: James Patrick 

 


 

 

 

7. Cable Kickbacks – 2 sets x 12–15 reps each leg

(20 seconds’ rest)

 

bootyworkout-kickbacks.jpg

 

Attach the ankle loop to your ankle. Maintain an upright position with your upper body. Grab the sides of the cable machine, and thrust your leg back, no higher than your waist level, and slowly bring it back with a slight knee bend forward to finish. The key to this movement is slowly squeezing the glutes as you thrust the leg back.

 


 

 

 

8. Smith Machine Standing Calves 3 sets x 15–20 reps 

 

(20 seconds’ rest)

 

bootyworkout-calfraises.jpg

 

Start movement with Smith machine bar on your shoulders. Stand on a platform or step to raise and lower your calves. The key to this movement is a slow and full stretch on your toes and lower your heels to get the full benefit of the stretch. It is not about the weight, more the stretch and a slight pause at the top of the movement. 

 

Words/workout: Janine Horsley (pictured)

Photography: James Patrick 

NEXT: Want to focus on your glutes? Activate them with this booty-building workout.

 

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