Warm Up Routine for Runners
Most of us know to warm up when we're lifting, but that doesn't always carry over to our runs. If you're in need of some ideas for how to warm up dynamically for your run, check out this playlist of some of my favorites!
By Kelly Lutz
By Kelly Lutz
A Look Into Hibiscus
This lovely, tropical-looking flower is a beautiful sight to behold, not only for its looks but also for its medicinal effects for our body.
By Element
By Element
Chest Press Mechanics
Want to improve your chest pressing mechanics and learn how to generate more power in your lift? Add a mini band looped at your wrist during dumbbell presses to utilize an eccentric induced co-contraction. This will help you to achieve maximal reciprocal inhibition during the concentric or lifting phase of presses.
Reciprocal inhibition is the process by which, when one muscle contracts, the opposing muscle relaxes to accommodate its movement. During a chest press, while the chest muscles contract to move the weight, the back muscles relax for greater mobility. In doing this variation, however, you will be activating your upper back and lats to produce a maximal co-contraction of agonist (prime movers) and antagonist (muscles that perform the opposite action of the prime mover) muscle groups during the eccentric or lowering phase.
This pulling the weight or rowing it into position via the upper back and lats helps elongate the pectoral fibers and opens the chest. It promotes optimal reciprocal inhibition during the concentric or lifting phase when those antagonists (upper back and lats) release and allow the agonists (chest, shoulders, and triceps) to contract.
This slingshot type effect will teach you the mechanics necessary to produce the highest levels of power output, force, and torque during the press. This variation also helps to teach the optimal elbow positioning. Once you have a handle on the sensations of back muscle engagement during pressing, you will see a carryover into your bench press as well.
Give it a try and let me know what you think!
By Jennifer Knutson
Reciprocal inhibition is the process by which, when one muscle contracts, the opposing muscle relaxes to accommodate its movement. During a chest press, while the chest muscles contract to move the weight, the back muscles relax for greater mobility. In doing this variation, however, you will be activating your upper back and lats to produce a maximal co-contraction of agonist (prime movers) and antagonist (muscles that perform the opposite action of the prime mover) muscle groups during the eccentric or lowering phase.
This pulling the weight or rowing it into position via the upper back and lats helps elongate the pectoral fibers and opens the chest. It promotes optimal reciprocal inhibition during the concentric or lifting phase when those antagonists (upper back and lats) release and allow the agonists (chest, shoulders, and triceps) to contract.
This slingshot type effect will teach you the mechanics necessary to produce the highest levels of power output, force, and torque during the press. This variation also helps to teach the optimal elbow positioning. Once you have a handle on the sensations of back muscle engagement during pressing, you will see a carryover into your bench press as well.
Give it a try and let me know what you think!
By Jennifer Knutson
#irongreenhouse #chest press #strength #strength training #jennifer knutson
Follow the Moon
With the moon as our compass, we will never get lost.
We start the week off with a beautiful 1st quarter moon in Sagittarius, this is the halfway point between the Virgo new moon and the upcoming Pisces full moon. This moon phase grants us energy and motivation to get things done, while Sagittarius brings the fire we need to fuel our passions, our quest, and our desire for truth.
Follow the moon this week and feel into the energy as she shifts from sign to sign, building to her fullness where we all celebrate the magic in our life.
By Tiffany Tarsa
We start the week off with a beautiful 1st quarter moon in Sagittarius, this is the halfway point between the Virgo new moon and the upcoming Pisces full moon. This moon phase grants us energy and motivation to get things done, while Sagittarius brings the fire we need to fuel our passions, our quest, and our desire for truth.
Follow the moon this week and feel into the energy as she shifts from sign to sign, building to her fullness where we all celebrate the magic in our life.
By Tiffany Tarsa
Empirica Life Hacks
Stay Safe Outside DIY
After you listen to the Empirica Life Hacks, try these DIY recipes from Stacy Karen to help you enjoy your next outdoor adventure.
Hips and Hamstrings Slow Flow with Bhava Yoga
This slow, gentle flow is perfect for your Sunday!
GPP with Wade
When we're not lifting heavy at Platform Strength, we have GPP days (General Physical Preparedness). Try this at home GPP workout with Wade this weekend!
EmPack SA Chest Fly
Fat is your friend!
Not all fat is created equal. Stick to healthy fats like:
Avocado
Wild caught fatty fish
Pasture raised egg yolks
Grass fed beef
Olive oil
Coconut
Grass-fed butter
Ghee
Chia, hemp, and flax seeds
AVOID
Canola oil, vegetable oil, soybean oil, corn oil, margarine, and the like!
It’s obviously so important to balance your meals with protein and carbs as well, but don't fear consuming fat, friend!
Click here to learn more!
By Michelle Bilinski
Avocado
Wild caught fatty fish
Pasture raised egg yolks
Grass fed beef
Olive oil
Coconut
Grass-fed butter
Ghee
Chia, hemp, and flax seeds
AVOID
Canola oil, vegetable oil, soybean oil, corn oil, margarine, and the like!
It’s obviously so important to balance your meals with protein and carbs as well, but don't fear consuming fat, friend!
Click here to learn more!
By Michelle Bilinski