Get a Stronger Core With Kettlebell Twists BodybuildingExercisesFitness ModelsGym RatTraining MethodsWeight loss by admin - 19th February 20230 The abdominal muscles are usually the weak link in anyone’s “core” development. While endless sets of crunches and leg raise will strengthen the anterior abdominal wall,1 these exercises provide a less direct activation pattern to the muscles living on the side of the waist (yes, the ones that seem to be
GET FIRMER THIGHS, HIPS AND BUTT BodybuildingExercisesFitness ModelsTraining MethodsWeight loss by admin - 1st September 20220 As women age, one of the unfortunate things that begin to occur slowly, especially after 40 and accelerate in the next decade, is a gradual loss of muscle. You won’t notice this at first, or even for many years, except maybe for a few hints. One of those hints includes
Babes full-body barbell workout BodybuildingExercisesFitness ModelsTraining MethodsWeight loss by admin - 30th January 202230th January 20220 Get stronger, fitter and feel more confident in the gym with this exclusive full-body workout by the Base Body Babes.”The barbell is our favourite piece of training equipment, as it can be used for such a great range of exercises. We like to say that ‘Load is King’ – the exercise that allows you to lift the heaviest loads will ultimately give you the best results, and the barbell allows you to do just that. Although there is no magical number, we love the eight rep range as it allows you to build strength while still keeping the heart rate elevated for optimal calorie burn,” says the ladies, Felicia Oreb and Diana Johnson.Here’s what you need to doA1 Barbell Back Squat A2 Barbell Military Press A3 Barbell Romanian Deadlift A4 Barbell Bent-Over Row A5 Barbell Split Squat A6 Barbell Glute Bridges Perform each exercise A1–A6 back to back, with no rest in between exercisesComplete 8 repetitions of each exercise Rest for 4 minutes after A6 Repeat 4–6 times NOTE: Choose weights that you believe you can complete all repetitions and sets with without failing, yet still keep the weight challenging enough to complete a great workout. Technique is most important when lifting heavy, so don’t compromise your form. Ensure you are completing all repetitions and sets with perfect technique before increasing the weight.Let’s do this!Words/Workout: Felicia Oreb and Diana JohnsonPhotography: Vanessa Natoli / @vanesSanatoliphotographyShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Is there a magic formula? BodybuildingExercisesNutritionTraining MethodsWeight loss by admin - 29th October 202130th October 20210 This is a question I get sometimes asked by young folk just starting in the gym. Surrounded by all these fit looking people working out on these fancy machines and lifting heavy-looking weights. It would be so cool like in the “Matrix” movie to be given the choice of either
Begining the fitness journey – finding your own way BodybuildingExercisesTraining MethodsWeight loss by admin - 24th October 202126th October 20210 Maybe this should be called "How I started out in weight training 46 years ago!" Hmm, how the time has flown, and I have always wanted to write a series of articles that might help some folk who are just starting in the world of fitness, gyms, and maybe even
How To Build Muscle Fast: The Ultimate Guide BodybuildingExercisesTraining MethodsWeight loss by admin - 24th December 20200 Unfortunately, when it comes to building muscle, there are no shortcuts to success. Muscle hypertrophy, or more simply put, the growth and increase in the size of muscle cells can only be achieved with a proper resistance training programme, but results I’m afraid are not instant. In fact, research suggests that
Press On: 3 Fixes To Boost Your Bench Press! BodybuildingExercisesNutrition by BarryLouise - 24th June 202024th June 20200 Vital StatsName: Lee BoyceOccupation: Owner of Boyce Training Systems.Website: leeboycetraining.comHit the health club on any given Monday, and you might think there’s an audition in progress for a new episode of “Maury Povich” about the bench press and the men who love it. After all, what better way could there be to start the week than getting under a loaded barbell and pushing it for all you’re worth?Well, I can think of a couple, but that’s for another article. Look, I understand the allure of the bench press. It’s the ultimate glamour movement in the gym for men, and it’s also a great movement for upper-body size and strength.The problem is that most people gauge their success only by benching as much weight as possible, and they disregard the crucial setup process and downplay the importance of form to perform the lift correctly. This ends up creating a lot more ex-benchers than strong benchers.Don’t let your favorite lift beat you down. Use these tried and true techniques to skyrocket your bench and blast off to new levels of mass and strength!Lee Boyce On Proper Bench Press TechniqueWatch The Video – 04:43Fix 1 Upper back exercises are crucial for making the bench press pain-free, stable, and strong. As I mentioned in the video above, the bench press places stress on the shoulder blades and four rotator cuff muscles that originate on the scapula. Having the ability to keep the scapular muscles nice and tight is a key to stability for any pushing movement.I program my back workouts before my chest workouts whenever I’m isolating specific body parts. This ensures that the back muscles get sore, tight, and are limited in range of motion and flexibility to help fix the shoulder blades on chest day. On a full-body workout, I pull before I push.Make sure the following exercises are included in your back training day to really build scapular stability and strength:Bent-over barbell rowsInverted rowPull-upsSeated rowsSingle-arm dumbbell rowsFix 2 If building big bench is important for you, you need to get scientific about it. Break down your lift and figure out where you’re weakest, and then focus on turning that weakness into a strength.Barbell Bench PressIn most cases, a lifter going for a max-effort rep hits a wall or reaches a sticking point around the halfway point coming off the chest. If this is you, it means you lack lockout strength. Luckily, there are many great exercises to help you improve this sticking point.Lockout ExercisesFloor pressUse a barbell or two dumbbells and lay flat on the floor with the weight in the bench press bottom position. The elbows will be on the floor and the weight around six inches off the chest.Keep your upper back tight and shoulders retracted. Breathe in, drive the weight up to full-extension at the arm, and keep the legs held together and straight on the ground. Pause at the bottom of each rep. Perform 3 sets of 8 reps.Pin pressSet up a bench inside a squat rack to create a bench press station. Position the safety pins 4-6 inches above your chest. Lay the bar on the pins and position your body under it. Assume your preferred bench press grip and drive the bar to the top position.After lockout, lower the bar quickly to the pins. This exercise allows you to focus on max effort. Due to the lack of eccentric control, you’ll have more juice in the tank to lift.Give yourself a couple seconds between reps to get tight and reset your body. Perform this exercise for 3 sets of 3-6 reps.Chain bench pressAttaching chains to the bench press makes the load heavier as you progress through the concentric portion of a rep. It’s a great way to make your triceps do more work during lockout.In rare circumstances, the sticking point happens at the bottom of the lift, which indicates that chest and shoulder strength is a weak link from a biomechanical perspective. Implementing starting strength exercises can help exponentially with this issue.Bent over barbell rowStarting Strength ExercisesPause repsOn the bench press, lower the weight slowly and pause for at least one second on the chest. Remember to stay tight during the rep without slackening your grip or exhaling. You won’t be able to lift as much weight as usual with this method, so lower the weight to 80 percent of the normal amount you can lift for reps.This exercise cuts off the stretch reflex so you can’t use momentum at the bottom of the lift. Momentum tricks your chest into thinking that it’s performing well, when in reality, it’s nothing more than kinetic force that propels the weight out of the hole.Pause reps are a staple in competitive powerlifting routines everywhere.One-and-a-half repsOne and a half reps are my favorite way to improve chest activity in a bench press. Ensure that you’re set up correctly and lower the bar to your chest like normal.Press the bar off the chest to the halfway point, where you have a 90-degree angle at the elbow. Lower the bar to the chest again and drive the bar to the top for one rep. Repeat for 3-4 sets of 6-8 reps.The science behind this madness is simple: For every rep of 1.5s, you’re doing 2 reps with just the chest and 1 rep with the triceps at lockout. At the end of a set, your chest will have done twice as much work than your triceps.Fix 3 Like most physical activities, if you want to improve at something, you must practice it. Building a stronger bench press happens in part from benching frequently. Make like the Bulgarians and up your weekly volume—without going overboard, of course!Boyce Post-Workout Burnout! Bench Press 225×15Watch The Video – 01:11Post-workout burnout sets are money when it comes to adding benching volume. At the end of every isolation workout, do a couple quick warm-up bench press sets and then perform a burnout set with 60 percent of your max. Rep it out until failure for one big set.Here’s a video of me doing a post-workout burnout set after a long Olympic lifting workout. My max is around 345 pounds, so 225 pounds is about 65 percent of my max.Recommended For YouPower Panel: 4 Deadlifting Cues From Pro Coaches!Strength coaches Tony Gentilcore, Dean Somerset, Lee Boyce, and Todd Bumgardner offer their best deadlifting cues. Rip the barbell from the ground!Commit To FitThinking about abandoning your fitness goals? Strength coaches Tony Gentilcore, Dean Somerset, Lee Boyce, and Todd Bumgardner can help you train hard and heavy for life.Take The LungeLunges are vastly underutilized strength training weapons capable of producing big gains. Harness their advantages to strengthen your quads, glutes, and hamstrings!About The AuthorLee BoyceVIEW AUTHOR PAGELee Boyce is the owner of Boyce Training Systems, and is a fitness author and strength coach based in Toronto, Canada.View All Articles By This AuthorShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
High Reps, Low Reps? Which Rep Scheme Is Best? BodybuildingExercisesNutritionTraining MethodsWeight loss by Evanb - 2nd April 20202nd April 20200 “Once you’ve been training long enough, your body grows wiser and you realize that you can’t simply force it to do anything anymore.”Bodybuilders and strength athletes stop making progress for one reason: They stop coercing their body to adapt. Note how I intentionally use the word coerce, not a connotatively weaker action verb like force. The reason is that once you’ve been in the training game long enough, your body grows wiser and you realize that you can’t simply force it to do anything anymore.When you continue to push and grunt with no concrete strategy other than “hard work,” you get injured or beat-up. Few things devour reasonable progress faster than what we’ll call “middle ground” training. That is, always training with the same set or rep scheme and with the same intensity. If you default to training in the 8, 10, or 12 rep range, I hate to break it to you, but your growth is simply wallowing in no-gain’s land.Fortunately, there are tools in the training toolbox that will sharpen up your training. Let’s start with a brief overview and then move on to how these can be applied to your own programming to maximize growth and development.The Neural-Metabolic ContinuumThe first order of business is to focus on a key element of training: The neural-metabolic continuum. It’s a fancy term that allows you to understand whether you actually work your muscles or central nervous system (CNS), based on key variables. For the sake of brevity, here’s a visual breakdown of what it looks like.Before your eyes glaze over, let me explain. If you’re chasing more metabolic (i.e. hypertrophic) gains, your, say, squatting program might look something like this:4 sets of 10 repetitionsTempo: 3 seconds down, no pause in the bottom, 1 second up60-90 seconds rest between setsOn the other end of the spectrum, where you might be chasing more neural (i.e. strength) gains, your program might more resemble this:5 sets of 3 repetitionsTempo: As fast as possible3-5 minutes rest between setsAre we clear on the layout of the neural-metabolic continuum? Good, now let’s look at why you need to spend time in both ends (and not the straight middle) to maximize your growth and development.DeadliftThe Case for High RepsBy now, it’s probably ingrained in you that you need to perform high reps per set (I’m looking at you, bodybuilders). Let me clarify that I define high reps to dawdle in the 8-12 rep range but could be as low as 6 reps per set.There shouldn’t be anything really earth-shattering here. If you train with high reps, your goal is to build a bigger muscle.Some folks call this “structural hypertrophy” since the higher rep sets allow you to focus primarily on the muscles themselves. They also lend themselves to fewer total sets per exercise. By virtue of slowing down the movement, coupled with the sheer amount of reps you do per set, you’re going to increase time under tension, which is a necessary stimulus for hypertrophy. No doubt, gains in strength will come along for the ride, but increases in muscular growth will outpace the increases in strength.But what happens if you spend all your time here? Quite simply, your body will adapt to your training in this rep range if you continue it for extended periods of time. Furthermore, training in that zone will ultimately limit the amount of intensity you can use as well.Do high-rep sets (15, 20, or more reps per set) have a place in programming? Sure, but they’re probably the exception rather than the rule.The solution here is clear: Focus on getting stronger! This brings me to my next point…The solution here is clear: Focus on getting stronger!The Case for Low RepsHigh reps deliver big gains, right? Well, low reps have a place, too!The low-rep zone can be defined as anything between 1 rep with near-maximal effort and 5 reps in a set. They’re often viewed as being geared more for powerlifting or Olympic lifting, but if you really want to make high-threshold motor units work, you will need to push some serious weight!This focuses on making your nervous system more efficient. If you switch from sets of 10 to sets of 3, you coerce your body to unfamiliar, shocking stressors, especially since low rep ranges encourage the use of much heavier weights. Every movement requires more “tightness” and a more intense focus. Further, more motor units and muscle fibers are recruited, and your body gets better at turning off antagonists (or opposing muscle groups) as well.The result is that you’ll get jacked, but in a slightly different way. Since the goal is more on strength, your body composition will greatly differ from someone who performs exclusively high-rep sets. Powerlifters are strong as hell and can move jaw-dropping weight, but probably lack a bit of the size and definition of a well-trained bodybuilder.The Perfect CombinationSo if high reps promote hypertrophy and low reps facilitate strength increases, then in theory, the marriage of both rep schemes will bring forth muscular and strength development worthy of the Greek gods.You need to spend dedicated periods of time in both the high-rep and low-rep ranges to maximize your development. High reps build muscle and connective tissue strength, and give your body respite from the grind of low-rep sets, too. Similarly, low-rep sets build neuromuscular and CNS efficiency. When you become more efficient and then go back to your big lifts, you can use even more weight than before, because you’re just that much more efficient and effective.As an example of what I often do with physique-focused clients, I break down their set-rep schemes into one of two categories:High rep – 8-12 repetitions per setLow rep – 4-8 repetitions per setThese aren’t hard-and-fast rules. There may be times when even higher reps (15-20) could be used. On the flipside, there are other times when you may want to push the weight and work in the 1-5 rep range.The biggest benefit from switching between these two ranges is that you’ll constantly coerce (there’s that word again) your body to adapt, to grow, and to improve.Can’t I Just Train Everything at Once?I know some people really like undulating periodization, in which you hit different set-rep schemes on different days of the week.“You have to dial up the focus and be the orchestrator to your symphony of muscles.”If this is you, perhaps your training looks something like this:Monday – 3 sets of 10 repsWednesday – 5 sets of 5 repsFriday – 10 sets of 3 repsWith this weekly program, you hit everything in one training week, thinking it’s smart, efficient training. This is true if you’re newer to lifting or have never tried a protocol like this before. However, as you get more and more advanced, this type of scenario won’t work nearly as well since you’re sending multiple mixed messages to your body.Monday’s workout would tell your body it’s time to get big, but then Wednesday’s workout will kick your body into a bit of strength mode. Finally, Friday’s workout will run counter to Monday’s and place the emphasis on raw strength. What is a confused body to do?! As you become more proficient, you have to dial up the focus and be the orchestrator to your symphony of muscles (and thus, training).It’s kind of why an elite level sprinter can’t simply wake up one day, decide to run a marathon, and hope to be awesome at both distances.While I’m saying that you need to spend time on both ends of the neural-metabolic continuum, you need to have some patience and zero-in your efforts on one at a time. The general rule is to spend at least 4-6 weeks focusing on one end before you even think about heading to the other.The Final Step Hopefully, you’re now alternating between periods of high-rep and low-rep training—awesome! The next step is to alternate the level of intensity over the course of the training cycle. Think of the following quote: “A peak is surrounded by two valleys.” You can’t expect to go at 110 percent intensity every time you train. You’ll only burn yourself out. Layer-in days of high intensity combined with days of low intensity.The astute reader (you!) might inquire about whether simply wavering between high and low rep ranges might already serve this purpose. It does in a rather unrefined way. Here’s an example of how I’ll set my intensity within a training month:Week 1 – 4 sets of 5 reps @70%Week 2 – 5 sets of 5 reps @80%Week 3 – 4 sets of 3 reps @75%Week 4 – 3 sets of 5 reps @85%As you can see, I’m not trying to move the same weights or loads on a week-to-week basis.In week 1, I build a base and get a good weight to build my base from. In week 2, I push the limits of my volume. In week 3, I deload. Basically, that means I lower the intensity and volume to make it an “easier” work week, allowing my body to recover and supercompensate. Finally, in week 4, I go for broke with regard to my intensity. Try using this for your squat sometime—it works great!“You can’t expect to go at 110 percent intensity every time you train. You’ll only burn yourself out.”You could also do something far simpler, which yields amazing results when you just get started:Week 1 – 3 sets of 10 reps @70%Week 2 – 3 sets of 8-10 reps @75%Week 3 – 3 sets of 8 reps @80%Week 4 – 2 sets of 8 reps @70-75%In this example, I use a stair-step approach to prepare you for week 3. After that, you deload and get ready to run the cycle again on week 5.With these examples, the point I’m driving home is that you can’t go hard every single week. Instead, “wave” your intensity and build up to a series of big workouts, then back off to allow your body time to recover.It’s All About Smarter TrainingIf you want to get the most out of your training, you not only need to work hard, but you need to work smart. By training on both ends of the neural-metabolic continuum and incorporating undulating waves of intensity into your training cycle, you’ll not only see better results but you’ll incur fewer bumps and bruises along the way.Recommended For YouAsk The Pro Trainer: How Important Is The Number Of Reps I Do?I’m a trainer of celebrities and VIPs, an IFBB Men’s Physique Pro, and a fitness advocate. I’d like to help you reach your goals by answering your tough questions!3 Ways To Extend Your Sets For New GainsIf your rep scheme isn’t getting you where you want to be, then add an additional exercise to snack on after the main course. Rest when you’re dead!Cheat-Centrics: A Better Way To Perform Cheat RepsGoing beyond failure doesn’t have to put your spine at risk. Discover cheat-centric reps and add a valuable new muscle-building tool to your arsenal!Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
How to get single-digit body fat, safely BodybuildingExercisesNutritionTraining MethodsWeight loss by admin - 13th June 201916th June 20190 While it's unlikely most gym-goers will be wrapping themselves in bin bags and heading to the sauna, obtaining the coveted single-digit percent body fat has become a badge of honour. Previously reserved for bodybuilders, male models and the truly dedicated, men off the street are now using pre-competition fat loss logic for jaw-dropping abs.
6 Reasons To Shape Up For Summer BodybuildingExercisesNutritionWeight loss by Indillnaf - 29th May 201929th May 20190 Vital StatsName: Abby HuotLocation: Minneapolis, MNEducation: St. Mary’s University of Minnesota (2004)Occupation: Athlete, writer, fitness model, bikini/figure competitorQuick, do a digit check. Are all your fingers and toes accounted for, or have a few succumbed to the cold? I can tell you that this has been a brutally chilly winter for most of the upper Midwest, and my region isn’t alone. Records have been shattered all across the United States for cold, ice cover, and snow totals. Right now it seems impossible to imagine warmer days.But, make no mistake, summer is coming. Soon it will be time to crawl out of our cozy hibernation nests, peel off the polar fleece we’ve been donning like battle gear, and reveal our pasty, dry skin to the warm basking glow of a spring sun. Finally, Vitamin D in its glorious, non-supplement form! You can almost feel it.So what’s your game plan? Hot chocolate and blankets are just what the doctor ordered for frigid nights, but if you’ve gotten used to skipping the gym and hoarding comfort food, it’s time to change things up. Reignite your fire for fitness and get your head back in the game.Here are a few reminders about why you should get going with your training and diet again. After all, spring and summer are going to be here in the blink of an eye.1 Wedding Season’s Upon UsJune is a major month of note. Not only does it signal the first day of summer, Father’s Day, and the oh-so-notable Flag Day, but it’s also the most popular month for weddings. If you’re among those getting laced up in white, hitting a training program now will help you head down the aisle with extra confidence and, depending on your goals, an extra layer of lean muscle.“Try a new lifting routine or kick up your cardio with high intensity interval training on a Stairmill.”Use that save-the-date stuck to your fridge to inspire you to push forward, even if your new fit body is not for your own wedding. Try a new lifting routine or kick up your cardio with high intensity interval training on a Stairmill. Start with one minute at level 8, or 30-45 seconds at level 10, followed by brief rest periods for a total of 20 minutes. Shock your system into growth by trying German Volume Training (GVT), which pushes you to do 10 sets of 10 reps on one exercise. The more you ramp up your training routine now, the faster you’ll see results.2 Smaller Clothes Are Coming“Picture yourself running in shorts and a tank top. How does that make you feel?”I promise I’m not poking fun at your winter weight. With warm weather around the corner, it’s just a matter of time until layers start coming off. Whether you’re ready for it or not, the time for that teeny-weenie bikini is fast approaching.As you look out your window at the snow-covered ground, sunbathing on the beach might sound like a far-off dream. So take a step back. Picture yourself running in shorts and a tank top. How does that make you feel? Awesome, or anxious? If you’re not feeling great, remember that winter is the perfect time to get in gear. You might be more apt to don a cute new sports bra or running shorts when you’re feeling fit. Be the first one in your town to hit the ground running and looking mid-summer awesome when it’s only April.Set a concrete goal. Sign up for a local event, 5K, 10K, or an obstacle race. Start training for strength and endurance now. Alternatively, have you ever thought about competing in a physique competition? Start taking a peek at local and regional competitions that are happening this year. Competitions that are 16 or 20 weeks out will give you a hard deadline while putting extra training gas in your tank.If you’ve never felt comfortable wearing shorts, work hard so that this is the year to feel great in them. If you’re self-conscious about your skinny arms, make this the year of the muscle shirt. Plan jogs outside or go rollerblading for the first time in years. Grab some friends to set a pace for yourself and make it a cardio get-together. The more positive people you have around you to cheer you on, the more successful you’ll be.2014 should be your year to shine, not cover up!3 Spring Break Is Upon UsGot a winter getaway trip planned? Time to get your butt in gear! You don’t want to have to worry about the pounds you’ve packed on while you pack luggage. If you’re planning on site-seeing, start now with 30-minute walks on the treadmill and tinker with the incline to mimic being outside. If you’re planning on snorkeling, get in the pool at your gym three days each week and push yourself for a calorie-burning, lap-swimming workout. Changing your cardio workout styles can not only lean you out, it can also prepare you for the vacation activities you’ve spent so much time saving up for. Don’t let it go to waste, and don’t forget the sunscreen!“Get in the pool at your gym three days each week and push yourself for a calorie-burning, lap-swimming workout.”4 Spring Is The Season Of LoveAre you single? Why not utilize your time now to find your best and most confident version of yourself? Nothing is more attractive than someone who is strong, confident, disciplined, and goal-oriented. Put your best foot forward by buckling down on your training and diet routine. Already got someone special? Plan couples workouts and get to the gym together. Not only can you push each other, you can get in and out of the gym in a blink by supersetting exercises. One person can do sets of squats while the other person does kettlebell swings, then you can switch. Low-rest, high-intensity workouts will strengthen your bodies and the health of your relationship.5 Your Friends Need YouMany people have already fallen off the wagon for their 2014 goals in your life. Why not give them a boost by leading the way?Working in groups or having someone to keep you accountable for your goals often creates a solid emotional boost to the recommitment of goals. Be the catalyst in the lives of people around you by electrifying your social group with your enthusiasm to get back on the wagon.“Working in groups or having someone to keep you accountable for your goals often creates a solid emotional boost to the recommitment of goals.”Try a hip-hop dance class with your friends if you’ve always been curious. Find a training program online, or hire a trainer to bring you through a group workout. Set up a circuit routine the gets everyone involved—think biceps curls, planks, step-ups, and Swiss ball hamstring curls. Follow it with 5-10 minutes of hard incline cardio. If you’re a competitor, get together with a friend who shares your passion, and increase accountability by practicing posing and stage routines.6 You Owe It To YourselfYes, winter can be brutal and can make the idea of training debilitating. When it’s 0-15 degrees outside, you don’t care much to venture outside the house. I get it. I live in Minnesota, where 2014 brought 44 nights below zero already, twice as many as we normally get in a year! Even so, you owe it to yourself to follow through on the goals you set—no matter the weather.Give yourself the power and momentum to push forward and start your spring and summer seasons with the body and health you’ve always dreamed of having. Find inspirational members on BodySpace and ask them questions about how they got to where they are. Go to a big fitness expo or competition and talk to the people in the world of fitness. How do they keep their own fire aflame?Follow your favorite athletes through social media and read inspirational books like “You Are a Badass,” by Jen Sincero, which is one of my personal favorites. Education and inspiration are crucial to your success. The motivation to keep going is available everywhere when you look for it and are open to it.You’re just as worthy of your efforts now as you ever were. 2014 has barely started. It’s way too soon to give up on yourself. Start now or start again and make it the best year of your life!Recommended For You5 STEPS TO OVERCOMING FEARFear is a normal emotion, but it doesn’t have to hold you back. In fact, it can fuel your goals. Take the reins and use fear as motivation.6 MOTIVATION JUMP-STARTSIt’s easy for motivation to ebb and flow, and even hit an all-time low. Skip the mea culpas and learn how to max out on motivation.4 SOCIAL MEDIA SANITY SAFEGUARDSThe grass isn’t always greener on the other side. Resist the urge to let online personas define your real life worth.About The AuthorAbby HuotVIEW AUTHOR PAGEAbby has experienced a variety of events that led her to embrace an underdog role. She hopes to offer a different perspective on health and fitness.View All Articles By This AuthorShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...