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  • Web Business Advice October 2, 2022

    Before you start the web business, you should research your competitors and the products they offer. It might be important to purchase characteristics of the very good business. Using this advice, you can actually make sure that if you're offering a product or service or provider that people are actually interested in. In fact, which is what makes your business successful!

    Besides researching the products and services you want to sell, you should research the marketplace for your idea. This way, you may determine if the idea would have been a hit or flop. A brilliant business thought may fail if it does not have a market or isn't cost-effective.

    If you're not an expert on HTML, you can use free website builder software, such as Wix and WordPress. These sites assist you to set up your online store and add content. Using this method, you can concentrate on attracting customers rather than creating a website out of the begining. Lastly, have a look at about the SEO areas of your online business. By optimizing your website for search engines like google, you can spruce up your site's ranks and boost its change rate.

    If you're a brick-and-mortar organization or an internet startup, you must have a web existence to keep up with customers. The majority of consumers use the Internet just for various intentions, out of searching for goods to finding away where a retailer is located. A straightforward, attractive website can help your business stand out and open up new market segments. It can also produce expansion https://webbusinessarchitecture.com/2021/07/08/generated-post-2 easier and more convenient.

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    Before you start the web business, you should research your competitors and the products they offer. It might be important to purchase characteristics of the very good business. Using this advice, you can actually make sure that if you’re offering a product or service or provider that people are actually interested ...
  • How To Get Term Papers For Sale September 26, 2022

    Term paper sentence checks for sale are typically used for selling business stocks. They are generally term papers available by the employees of the company or from shareholders.

    Businesses which have been in business for quite some time are able to keep their papers for sale.

    Continue reading →
    Term paper sentence checks for sale are typically used for selling business stocks. They are generally term papers available by the employees of the company or from shareholders. Businesses which have been in business for quite some time are able to keep their papers for sale. They generally give the word papers for sale to financial ...
  • VDR Market Growing September 26, 2022

    The VDR market is developing thanks to new technologies that allow users to securely share information. These solutions also help organizations adhere to new data best practice rules. The grow of startups, rapid digitization, and M&A activities are a couple of the key factors driving the marketplace growth. Additionally, the usage of VDR equipment is likely to increase with all the growing software of manufacturing operations.

    As per estimations, the Asia-Pacific region is expected to record the highest CAGR between 2020 and 2027. This location has a lot of industries that benefit from VDR technology. For instance, the real estate sector is thriving in various Asia Pacific countries. This trend will enhance the demand to get VDR alternatives in the region, as it may facilitate secure document writing during building ventures. Furthermore, the need for VDR solutions is likely to grow throughout distinctive sectors, including law, banking, and health-related.

    In addition , the growth of AI-powered VDRs is expected to accelerate the expansion of this industry. The AI-powered VDRs portion is expected to grow by a 20-percent CAGR during the period of 2020 to 2027. The Asia-Pacific place is also going through a rise inside the number of start-ups and M&A activities. In respect to CB-FUNK Insights, a lot more than $90 billion dollars is being committed to tech start-ups in the region. Actually 200 of your world's unicorns are headquartered in the Asia-Pacific region. China is home towards the world's most valuable unicorn, OULD LIKE Group. The shares are valued at over $200 billion dollars.

    Another main factor in the regarding the VDR market is the increasing volume of click here to read more info in blood flow. Due to this, more organizations want to protect their information. The details is often very sensitive and requires high secureness, which is why VDRs are so extremely important to organizations.

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    The VDR market is developing thanks to new technologies that allow users to securely share information. These solutions also help organizations adhere to new data best practice rules. The grow of startups, rapid digitization, and M&A activities are a couple of the key factors driving the marketplace growth. Additionally, the usage ...
  • Fitness Gift Guide December 5, 2020

    Hi! I'm Dr. Sara Solomon, athlete and physio.

    Here's my list of the hottest gifts to buy for your favourite fitness enthusiast. When you give someone a great fitness gift, you help them restock their confidence, encourage them to keep pushing, and help them enjoy the process.

    There are items that I own, use and recommend. These are affiliate links. Thank you for supporting me and helping me continue to create content for you♡

    ____________________________________________________

    Recovery Game-changers

     

    Heated Kneading Foot Massager

    Not sure what to get your friends/family for Christmas? Get them a Foot Massager! It will be their favourite gift EVER! Not joking! 

    This is my Review of the Naipo Foot Massager.

    ✅ Click to Get it Here (note: this link is for the USA amazon site. If you are shopping from Canada, then visit the Canadian amazon site for a better price in CDN dollars).

     

    Massage Gun

    Thinking about getting a massage gun? or - Do you have a massage gun and you aren't sure how to use it? Then watch this video. I'll show you how to use it for warming up, mobility training, recovery (minimizing DOMS), and for treating trigger points. I also teach you how to use the AchedAway Pro.

    ✅ ACHEDAWAY PRO $25 off: Code SARA. Click to get it here. (this link works worldwide).

    ____________________________________________________

    Fitness Clothing

    Nowadays, athleisure clothing is the norm and leggings are as ubiquitous as crabgrass.

    TYC guarantees you'll look and feel your best when you're grinding it out at the gym or just working at your desk (with a foot massager under your feet).

    Click here for the new releases! (worldwide)

    ____________________________________________________

    Fitness Equipment:

     

    Jump Rope:

    This is an affordable and portable home workout! Need lessons and workouts? Sign up for my free jump rope lessons and workouts here.

    Buddy Lee made this pink jump rope exclusively for my TeamSS followers! It's pink and has my SS logo on it!

    Click here to get the rope (worldwide) and if you prefer amazon, click here (for USA).

     

    Sandbags:

    These are such a versatile training tool for your home gym. Use it for sandbag carries, sandbag squats & deadlifts, sandbag floor and overhead press, sandbag cleans, sandbag tosses and more! I teach you how to use these in both my 30-Day Igniter program and my Strength Academy. I recommend beginners start with the 60 lb sandbag. You can fill it up with 40 lbs of sand to start: I have a tutorial on my youtube for how to do this.

    Click here (worldwide)

    ____________________________________________________

    Continue reading →
    Hi! I’m Dr. Sara Solomon, athlete and physio. Here’s my list of the hottest gifts to buy for your favourite fitness enthusiast. When you give someone a great fitness gift, you help them restock their confidence, encourage them to keep pushing, and help them enjoy the process. There are items that I own, use and recommend. These ...
  • Protein Banana Bread July 27, 2020

    This is actually my mom's moist banana bread recipe, except I added protein powder. You can get the original recipe here.


    Preheat Your Oven

    Preheat oven to 325 degrees F if you are using a glass pan. Otherwise 350 degrees F.


    Ingredients:

    • 1/2 cup butter
    • slightly less than 1 cup of sugar (watch the video)
    • 2 large eggs
    • 4 small bananas or 3 large ones (mashed, ripe)
    • 1 & 1/2 cup flour (all-purpose)
    • 1 scoop of SYNTHA-6 Protein Powder. I used Banana. You can use code DRSOLOMON to save 15% off all BSN supplements on my sponsor's website.
    • 1 tsp baking soda (not powder)
    • 1/4 tsp salt

    Recipe:

    1. Cream together the butter (melted in microwave 30 seconds) and sugar
    2. Add 2 lightly beaten (with spoon) eggs and mashed ripe bananas (fork) to the above creamed mixture and mix again.
    3. Add in the flour, whey, baking soda & salt and mix the entire batter with a spoon.
    4. Bake in a greased and floured glass loaf pain at 325 degrees (350 if not glass pan) for between 1 hour to 1&1/4 hour. Check after 1 hour.
    5. Immediately removed from the glass pan (watch the video).
    6. Cut into 12 slices

    Nutritional Information:

    Entire Recipe: 2798 calories, 108.5g fat, 63.8g saturated fat, 729.2mg cholesterol, 909.7mg sodium, 416.7g carbs, 21.5g fibre, 227.5g sugars, 57.4g protein

    For 1/12th of loaf (1 slice): 233 calories, 9.04g fat, 5.3g saturated fat, 60.7mg cholesterol, 75.8mg sodium, 34.7g carbs, 1.8g fibre, 19g sugar, 4.8g protein


     

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    This is actually my mom’s moist banana bread recipe, except I added protein powder. You can get the original recipe here. Preheat Your Oven Preheat oven to 325 degrees F if you are using a glass pan. Otherwise 350 degrees F. Ingredients: 1/2 cup butter slightly less than 1 cup of sugar (watch the video) 2 large eggs 4 small bananas or ...
  • Protein Soda Float July 26, 2020

    This is quick, easy and fun to make!


    Ingredients: 

    • 1 medium frozen banana
    • 1 scoop of SYNTHA-6 PROTEIN POWDER: I used COLDSTONE BIRTHDAY CAKE REMIX. You can get it for 15% off on my sponsor's website (BSN Supplements) with my coupon code DRSOLOMON.
    • 1can of Diet Cola (355 mL)

    Recipe:

    To make the ice cream: Put the following ingredients in a food processor or blender.

    1 large frozen banana

    1 scoop SYNTHA-6 Protein Powder (Coldstone Birthday Cake Remix)

    Place the following into a glass:

    Half of your ice cream

    Slowly pour your can of diet cola. Add more once the fizz settles.

    Top with the rest of your ice cream. Add more soda as needed.

    Enjoy with a spoon/straw or both.


    Nutritional information:

    Calories: 321, fat: 6.4g, saturated fat: 2.1g, cholesterol: 65g, sodium: 238g, carbs: 46.1g, fiber: 3.5g, sugar: 20.6g, protein: 23.5g


    Continue reading →
    This is quick, easy and fun to make! Ingredients:  1 medium frozen banana 1 scoop of SYNTHA-6 PROTEIN POWDER: I used COLDSTONE BIRTHDAY CAKE REMIX. You can get it for 15% off on my sponsor’s website (BSN Supplements) with my coupon code DRSOLOMON. 1can of Diet Cola (355 mL) Recipe: To make the ice cream: Put the following ingredients in a ...
  • Protein Shake Recipes March 30, 2020

    All of my protein shake recipes are quick and easy to make. All you have to do is combine and blend the ingredients.

    These recipes come in handy when you haven't had a chance to go to the grocery store. All you need is protein powder, frozen fruit, water or milk of choice, and a blender. They're also great if you are on a liquid diet (e.g. dental extractions, jaw surgery, facial surgery, etc).

    I am sponsored by BSN supplements, and I love and recommend the COLDSTONE series of SYNTHA-6. The flavours are outstanding. If you want to support me, thank you!

    • You can use my coupon code DRSOLOMON on the BSN website for 15% OFF and free delivery in the USA


    Scroll below for these recipes:

    note: if you like your shakes thicker, add less water/milk.

    • Carrot Cake Shake
    • Banana German Chocolate Cake Shake
    • Banana Cake Shake
    • Peach Caramel Shake
    • Banana Caramel Shake
    • Caramel Mango Shake
    • Pumpkin Pie Shake

    Carrot Cake Shake

    240 calories, 7.5g fat, 21g carbs, 3.5g fibre, 18.5g protein

    • 4 TBSP carrot purée (you can roast carrots and blend them, or use baby food)
    • 1.5 cups unsweetened cashew milk (or milk of choice or water)
    • 3/4 scoop SYNTHA-6 Birthday Cake Remix
    • pinch of ground nutmeg, clover, ginger, cloves


    Banana German Chocolate Cake Shake

    280 calories, 8g fat, 32g carbs, 3.5g fibre, 18g protein

    • 1 frozen banana
    • 1.5 cups unsweetened cashew milk (or milk of choice or water)
    • 3/4 scoop SYNTHA-6 Germanchocolatekake


    Banana Cake Shake

    280 calories, 8g fat, 32g carbs, 3.5g fibre, 18.5g protein

    • 1 frozen banana
    • optional: banana extract for more banana flavour
    • 1.5 cups unsweetened cashew milk (or milk of choice or water)
    • 3/4 scoop SYNTHA-6 Birthday Cake Remix


    Peach Caramel Shake

    255 calories, 7.5g fat, 30g carbs, 3g fibre, 18g protein

    • 1 cup frozen peaches
    • 1.5 cups unsweetened cashew milk (or milk of choice or water)
    • 3/4 scoop SYNTHA-6 Salted Caramel


    Banana Caramel Shake

    278 calories, 8g fat, 32g carbs, 3.5g fibre, 18.5g protein

    • 1 frozen banana
    • 1.5 cups unsweetened cashew milk (or milk of choice or water). Use 1 cup if you want it to be a thicker shake like mine in the photo.
    • 3/4 scoop SYNTHA-6 Salted Caramel


    Caramel Mango Shake

    308 calories, 5g fibre, 18.5g protein

    • 1 cup frozen mango
    • 1.5 cups unsweetened cashew milk (or milk of choice or water)
    • 3/4 scoop SYNTHA-6 Salted Caramel


    Pumpkin Pie Shake

    225 calories, 8g fat, 16.5g carbs, 3g fibre, 18g protein

    • 6 TBSP frozen or room temperature canned pumpkin
    • 1.5 cups unsweetened cashew milk (or milk of choice or water)
    • 3/4 scoop SYNTHA-6 Pumpkin Pie
    • pinch of ground nutmeg, clover, ginger, cloves


    Also Recommended:

     

    • Substituting high calorie junk food with my "cheat clean" recipes can prevent you from over-consuming high calorie junk food. This is a great strategy for preventing weight gain.Try my approach, and you will be shocked how effortless it is to lose fat and maintain your weight, without having to slash your calories, demonize food (or fruit), or eat tiny portions. So if you want to put an end to yo-yo dieting all while satisfying your daily cravings ... then check out my Fat Loss Fast System.

     

    • If you are strapped for time, and need 10-minute home workouts that use minimal equipment, then I invite you to join my 30-Day Igniter Home Workout Program. What is the 30-Day Igniter? It's my 10-minute HOME video workout program. It combines strength training, jump rope training and pilates. I teach you how to breathe during your workouts, how to activate your muscles (including your pelvic floor), how to move within your current mobility, and most importantly, mindset training! This is a mind and body transformation.  All I need from you is 10 minutes a day for the next 30 days

     


    Continue reading →
    All of my protein shake recipes are quick and easy to make. All you have to do is combine and blend the ingredients. These recipes come in handy when you haven’t had a chance to go to the grocery store. All you need is protein powder, frozen fruit, water or milk of choice, and a blender. ...
  • Apple Pie Oatmeal March 16, 2020

    You only need 5 minutes to prepare this easy recipe for microwave Apple Pie Protein Oatmeal.


    Ingredients

    • 1/2 cup rolled oats (I used Bob's Red Mill 5 Grain Rolled Hot Cereal)
    • water
    • 1 chopped apple (leave the skin for the sake of fibre!)
    • 1/2 scoop BSN Syntha-6  Protein Powder in SALTED CARAMEL.
    • cinnamon and nutmeg

    Recipe

    • Add 1/2 cup of water to 1/2 of oats. Microwave for 2 minutes.
    • While waiting, wash and chop an apple into small pieces. Leave the skin for the sake of fibre.
    • Add cinnamon and nutmeg and 1/2 scoop of whey (salted caramel) to your hot oatmeal. Also add 1/4 cup water. Mix.
    • Add your apple.
    • Makes 2 servings. Store the extra serving in the fridge for the next day.


    Nutritional Information

    Makes 2 portions. 1 portion is 195.2 calories, 3.4g fat, 31g carbs, 4.95g fibre, 11g sugars, 9.25g protein


    Also Recommended

    I've been an intermittent faster and a flexible dieter since 2012. I put together an entire system (an e-Book) that shows you how to make it work for your schedule, goals and eating personality. I call it the Fat Loss Fast System. It's a sustainable approach to eating. I really enjoy helping people who love the daily process ... people who love finding value in making choices that are right for their body. When it comes to body recomposition and fitness, I believe that fixation on the endgame is the reason why people become so disappointed and end up throwing in the towel. My passion is teaching you how to love the daily process. That's the secret to long-term success!

    If you are strapped for time, and need 10-minute home workouts that use minimal equipment, then I invite you to join my 30-Day Igniter Home Workout Program. What is the 30-Day Igniter? It's my 10-minute HOME video workout program. It combines strength training, jump rope training and pilates. I teach you how to breathe during your workouts, how to activate your muscles (including your pelvic floor), how to move within your current mobility, and most importantly, mindset training! This is a mind and body transformation.  All I need from you is 10 minutes a day for the next 30 days

    xoxo Sara

     

     

    Continue reading →
    You only need 5 minutes to prepare this easy recipe for microwave Apple Pie Protein Oatmeal. Ingredients 1/2 cup rolled oats (I used Bob’s Red Mill 5 Grain Rolled Hot Cereal) water 1 chopped apple (leave the skin for the sake of fibre!) 1/2 scoop BSN Syntha-6  Protein Powder in SALTED CARAMEL. cinnamon and nutmeg Recipe Add 1/2 cup of water to 1/2 of ...
  • Planks Routine January 19, 2020

    Here is a real time PLANK workout. Do it with me! I made 2 video versions:

    Version 1 = 15-minute Full-length video with exercise demos/explanations. I suggest you do this the first time.

    Version 2 = 9-minute Edited video without demos/explanation. Once you are familiar with the exercises, do this version to save time.

    As you improve, increase the duration of the plank holds. In this video, I do 30s holds.


    Here is a list of the exercises in this workout:

    • Wrist warm-up
    • Scapular push-ups
    • Plank
    • Plank with alternating R and L straight leg raises
    • Quadruped shoulder taps
    • Plank shoulder taps
    • Side plank frogger hold (R & L)
    • Plank mountain climbers
    • Plank Tucks
    • Plank mountain climbers with diagonal leg kick
    • Plank walk with glide discs
    • Copenhagen planks (R & L)

    Version 1: 15 minutes


    Version 2: 9 minutes

    Continue reading →
    Here is a real time PLANK workout. Do it with me! I made 2 video versions: Version 1 = 15-minute Full-length video with exercise demos/explanations. I suggest you do this the first time. Version 2 = 9-minute Edited video without demos/explanation. Once you are familiar with the exercises, do this version to save time. As you improve, increase ...
  • Splits Routine January 19, 2020

    This is my 85 minute real-time splits routine. I suggest you do this routine once a week in full. There is a method to my madness: the sequence matters.

    If you want to improve your hip mobility and overcome pain and tightness, then this is the routine you need to prioritize. Yes, it's long. Yes it's tedious. But it works.

    I call this routine, "THE PAIN IN THE ASS EXERCISES THAT NO ONE WANTS TO DO EXCEPT FOR PEOPLE WHO WANT TO BECOME ASYMPTOMATIC SEXY MOBILE BEASTS"

    During other days of the week, I suggest you select 2 exercises from this video that you know you need to work on. I have listed the exercises below this video. You can print the list.

    The purpose of this video is to teach you how to activate your core, to open up tight hip flexors and adductors, to learn how to fire the glutei max and med, and how to safely approach the splits.

    p.s. this is my 36" foam roller (except it's blue instead of green): I've had it since 2007 and it's still going strong.

    *Bird Dog with Hip ABD variation (I missed editing this into the main video, it's below the main video):


    Exercise List: (see below for the time stamps)

    Core Breathing

    Core activation: unilateral & bilateral

    TA activation on foam roller

    Tack and release hip flexors and do quad stretch and hold

    Hero and Reclined Hero Pose

    Prone: Right Glute Squeeze, Right Hip Extension, Right Hamstring Curl

    Prone: Left Glute Squeeze, Left Hip Extension, Left Hamstring Curl

    Supine: Glute Bridges: bilateral, unilateral

    Supine: Glide disc hamstring curls

    Supine: Squeeze ball between thighs

    Quadruped: squeeze ball between thighs

    Good girl, bad girl

    Piriformis Stretch (activate glute)

    Froggers

    Bird Dog

    *Bird Dog with Hip ABD variation (I missed editing this into the main video, it's below the main video)

    Seated hip flexion, Knees straight and Straddle variation.

    Stand up: stand 1 leg, hold, repeat other side (hold onto something as needed). Then do the hip ABD dance style holding onto something.

    Bend over: sway hips side to side

    Squat down and up a few times, hold bottom position: open legs and hold.

    Side Lunges

    Straddle: stretch to side, other side, pancake

    Middle splits

    Supine with band: flex and extend knee.

    Supine with band: Resist hip extension with band dynamically, hold end range.

    Supine with band or hands: straighten knee then resist hip extension isometrically, and see if you get more hip flexion

    Reverse lunges with glide discs

    Activate glute (like couch stretch).

    Modified lunges, straighten back leg and hold. Drop to pigeon

    Front splits


    TIME STAMPS:

    Continue reading →
    This is my 85 minute real-time splits routine. I suggest you do this routine once a week in full. There is a method to my madness: the sequence matters. If you want to improve your hip mobility and overcome pain and tightness, then this is the routine you need to prioritize. Yes, it’s long. Yes it’s ...
  • Coupon Codes January 19, 2020

    Til You Collapse Apparel: The fitness apparel I wear online is by Til You Collapse. You can use code SARA for 10% off. It fits true to size. I'm 5'6", 135 lbs, 34C, and wear size small.

    60 lb StrongFit Sandbag. Use code SS10 for 10% OFF

    My 30-Day Igniter Challenge: Use code IGNITE10 for $10 OFF

    My Fasting eBOOK: Use code IGNITER for $15 OFF my Fasting eBOOK.

    BSN Supplements: code DRSOLOMON for 15% OFF. Free shipping on orders over $25. I recommend AMINOx (grape), SYNTHA-6 (salted caramel and Germanchokolatekake), CRISP BARS (salted toffee, chocolate caramel, peanut butter).

    Bodybuilding.com: code SARA15 for 15% OFF clothing, supplements and more. Some exclusions apply.


    Note: These are affiliate links and I will receive a commission. I am grateful for your support. I only recommend products that I use and love.

    Continue reading →
    Til You Collapse Apparel: The fitness apparel I wear online is by Til You Collapse. You can use code SARA for 10% off. It fits true to size. I’m 5’6″, 135 lbs, 34C, and wear size small. 60 lb StrongFit Sandbag. Use code SS10 for 10% OFF My 30-Day Igniter Challenge: Use code IGNITE10 for $10 OFF My Fasting eBOOK: Use code IGNITER for $15 OFF ...
  • Globo Gym Programming for Splits January 18, 2020

    GLOBO GYM TRAINING

    If you are training at the Globo Gym, you can still work on your S-pyramid. This is how I recommend you approach your sessions:

    1. Always start with the "Main Arch". I prioritize this because I know it's the secret to success. I am a fan of core activation/diaphragmatic breathing and the stomach vacuum. Once you feel primed, play around!

    2. I will purposely select exercises that utilize gym equipment (the machines). I like machines because I can really focus on stabilizing myself and generating tension through range of motion. I start with very light weight and pay attention to my nasal breathing and muscle engagement: I move slowly (like I'm moving through very think peanut butter). I also train unilaterally (1 limb at a time). I incorporate a lot of isometric holds to learn how to "feel" the desired muscles. NO EMPTY MOVEMENTS, so pay attention to every millimetre of movement. Could you stop on a dime at any point in the range? The answer should be yes.

    3. This next point is very important: I take into consideration how I feel. If I'm sore in a muscle group, then I will avoid it. Sometimes the best thing you can do is take a day off from your splits training. Always listen to your body.

    4. This is how I approach lower body training at the gym: I keep it simple. I do as many sets and reps as necessary to feel the BURN. I do extra sets/reps on my weaker side. Do NASAL BREATHING: inhale nose eccentric, exhale nose concentric. I start with very light weight. My priority is feeling the muscles engage. NO EMPTY MOVEMENTS ALLOWED.

    I do the same exercises session after session. Getting stronger requires repeating exercises. Less options = greater chances you will succeed. If you feel like you have to do 500 different exercises a week, you will put yourself into a freeze state, and you'll delay mastery. Mastery is doing the same things over and over.

    Leg Press machine: One leg at a time. I start with IT and do light weight and tons of reps until I feel my glute max on fire. Then I switch to ET until I feel my glute med on fire.

    Knee Extension machine: One leg at a time: I start with IT and I do isometric holds at the end range, and slowly lower eccentrically. I want my VMO (inner quad) to catch on fire. Then I switch to ET until I feel the outer quad catch on fire. I do sets with the foot pointed, and sets with the foot flexed.

    Hamstring Curl Machine: One leg at a time: I start with IT and I do isometric holds at the end range, and slowly lower eccentrically. I want my inner hamstring to catch on fire. Then I switch to ET until I feel the outer hamstring catch on fire. I do sets with the foot pointed, and sets with the foot flexed.

    Hip Adductor Machine: Close the legs. I will hold isometrically for 15-30 seconds in a variety of different ranges.

    Hip Abductor Machine: Open the legs. I will hold isometrically for 15-30 seconds in a variety of different ranges.

    Glute Kickback Machine (or cable kickbacks): not all gyms have this, but if your does: do it unilaterally, in IT and ET. With IT, do not arch the low back.

    Don't neglect ET chain muscles. The splits are internal torque, but we stabilize with our ET chain muscles. So you must not neglect training your ET muscles! That's why I also showed you how to do ET vs. IT exercises when you are using the machines at the Globo Gym. Improving your outer hamstrings, outer quads, and your glutei med muscles will also help you improve your hip mobility! The more balanced you are with ET and IT, the more likely your nervous system will give you consent to do the splits.

    SAMPLE: Globo Gym Splits Training Session.

    This is not set in stone. It will depend on the equipment you have available, and if the equipment is being used or not. Sometimes you can't superset if the gym is crowded.

    • Core stabilization: foam roller exercise
    • Superset Unilateral Knee Extension Machine (IT) with Unilateral Hamstring Curl Machine (IT). Start with light weight. Do 3 to 4 sets to failure. Goal: find your inner quads and inner hamstrings.
    • Superset ET knee extension and ET hamstring curls. Do it unilaterally (light weight) to find the inner quads and outer hamstrings. Then play around with heavier bilateral versions.
    • Unilateral leg press (IT). Do 3 to 4 sets to failure, each leg.
    • Unilateral ET leg press. Light weight and find your glute med.
    • Then do ET bilaterally on the leg press machine, heavy For ET, go heavy and do about 5 sets of 5-7 reps using ET action breathing.
    • Hip adductor machine: play with isometric holds at the end ranges. Then move through range of motion.
    • Hip abductor machine: isometric holds for ET activation. Focus on firing the glutei med. Do this 3 times.
    • Heavy hip abduction: do 5 sets of 5-7 reps (standing version), as heavy as possible, with ET action breathing.

    How Many Reps and Sets?

    IT:

    Start with IT activation: these are isometric holds. you will feel your IT muscles burning. Nasal breathing! Keep your face and neck relaxed.

    Then IT light training: once you activated your IT muscles: use lights weights and work unilaterally. Focus on feeling the muscles firing through the range of motion. Do as many reps as necessary until you fail. Inhale through your nose on the eccentric, exhale through your nose on the concentric. Keep your face and neck relaxed.

    Then IT heavy training: exercises until failure (so you'll have to be honest with yourself). We are targeting the PNS (parasympathetic nervous system). Get into a nice flow state by doing nasal breathing (inhale through your nose eccentric, exhale through your nose concentric, but when the going gets rough, you can exhale through pursed lips). For example, if you are doing IT leg press, you will stop doing reps when you honestly cannot do another rep. I like to say, "do it until your legs fall off". You can rest 90s between sets. Women typically need to do 4 sets to reach true failure. If you can reach it after 3 sets, then you can stop there. Men typically only need 2 sets to reach failure.

    ET:

    Start with ET activation: these are isometric holds: you will feel your ET muscles burning. Hold until you feel like you are going to explode. Nasal breathing! Keep your face and neck relaxed.

    Then ET light training: once you activated your ET muscles: use lights weights and work unilaterally. Focus on feeling the muscles firing through the range of motion. Do as many reps as necessary until you fail. Inhale through your nose on the eccentric, exhale through your nose on the concentric. Keep your face and neck relaxed.

    Then ET heavy training: we are trying to go full SNS (we are targeting the sympathetic nervous system). So go as heavy as you can and work bilaterally. You will last for about 5-7 reps. If you can do more than that, then the weight you selected is not heavy enough, and you won't achieve the stimulus we are going for.  Do about 5 sets total, and rest no more than 30-45s between sets so that you keep yourself hyped up in the SNS. Do the "ET ACTION BREATHING" like I describe in the videos: yell "zzzzaaaahh"!

    Regarding unilateral work: always establish the weight and reps on your weaker side first. Then use the same weight and reps for the stronger side.


     

     

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    GLOBO GYM TRAINING If you are training at the Globo Gym, you can still work on your S-pyramid. This is how I recommend you approach your sessions: Always start with the “Main Arch”. I prioritize this because I know it’s the secret to success. I am a fan of core activation/diaphragmatic breathing and the stomach vacuum. Once ...
  • Nasal Breathing January 10, 2020

    NASAL BREATHING 

    How to apply breathing to exercises in this program?

    • For isometric holds:  Breathe in and out through your nose. Connect your breath to your core. Make sure you breathe evenly and calmly.
    • For concentric movements: Exhale through your nose and really activate your TVA.
    • For eccentric movements: Inhale through your nose
    • It's not a rule set in stone to exhale on the concentric and inhale on the eccentric. I like to exhale during the most difficult part of an exercise (as this really helps me fire my TVA). So feel free to experiment. I will cue you during the exercises, so don't worry about this.

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    NASAL BREATHING  How to apply breathing to exercises in this program? For isometric holds:  Breathe in and out through your nose. Connect your breath to your core. Make sure you breathe evenly and calmly. For concentric movements: Exhale through your nose and really activate your TVA. For eccentric movements: Inhale through your nose It’s not a rule set in stone ...
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  • Nasal Breathing & Training December 30, 2019

    NASAL BREATHING & TRAINING

    Concentric & Eccentric:

    CONCENTRIC: I nasal exhale on the concentric and I activate my pelvic floor along with my low abs, external obliques and transverse abs. This tucks my pelvis into a posterior pelvic tilt (it turns on my glutei). When the training starts to get "spicy", then I will exhale through pursed lips. This still activates the parasympathetic nervous system. And when things get really spicy, I grunt when I exhale. Grunting helps me re-engage my core.

    ECCENTRIC: I inhale through my nose on the eccentric.


    Establishing Your Mobility:

    Note: mobility refers to your active range of motion (i.e. how far you can move your joint with muscular control). Flexibility, however, refers to your passive range of motion (i.e. how far your joint can be moved, regardless of muscular control).

    How do you know what your true mobility is? It's easy to figure out because breathing and mobility are related.

    Inhaling (through your nose) is related to mobility. You cannot inhale past your mobility. This gives you feedback when your mobility ends. This means you can create your own standards for movement. If you move past your ability to inhale, then you are no longer engaging the correct muscles.

    Should you squat "ass to grass"? Not unless you have the mobility to do so. I recommend you squat within your mobility (unless you want to hurt yourself). So for example, when you are descending into a squat, inhale through your nose. The moment you can no longer inhale is when you stop descending into your squat. That is your official squat bottom position ... it represents your true mobility. If you were to descend any lower, it would mess up your breathing and you would lose engagement of your external obliques (and you would end up butt winking). Exhale through your nose when you stand back up.

    So how do you improve your mobility? If you lack structure and stability, then you will struggle to increase your mobility. The reason why I can do the splits ... it's because I spent a lot of time building my core structure and improving my spinal stability (hello, know you know why I became certified in Pilates!). If you are "Pelvis Presley" (i.e. you cannot stabilize and your pelvis moves all over the place), then other muscles (e.g. hip flexors, hamstrings) will tense up to compensate (to provide you with stability), which explains why your hip mobility is restricted. I truly believe the main arch (i.e. the core) is the one area that is always overlooked, and yet, it's where all the problems arise. That's why I ask you to do the 30-minute Pilates routine every Saturday. I always say, "proximal stability for distal mobility"!


    Intensity in Flow:

    First, I need you to familiarize yourself with the 4 states of the Nervous System: flow, fight, flight and freeze. Take a look at this diagram of the phylogenetic hierarchy:

    In the workouts, I ask you to push the intensity, but to maintain nasal breathing. Why?

    Nasal breathing forces you to be aware so you don’t freak out when you are doing the workouts (it controls the freak out). It forces you to connect with your body so you don't disengage. It will help you get mentally tougher.

    Nasal breathing doesn’t mean going easy, it doesn’t mean pacing through a workout. Mouth breathing on the other hand has its time and place but that isn’t every day. Constantly mouth breathing during conditioning will drive you into a flight state, and you won’t want to be in the workout (so you won’t hunt the workout). Rather, the workout will hunt you and kill you.

    For the home workouts, I want you to find "flow under pressure" or "intensity in flow" or "intensity under control". This means you are "flirting with the fight state" (it’s the line between flow and fight states, "the top of the arch", "where the magic happens"). Nasal breathing lets you control the flow and have a little bit of fight without the fight bringing the stress it normally brings. This allows you to train at the top of the arch (i.e. anaerobic threshold conditioning... it's where the dot is at the top of the arch between the flow and fight state in the diagram), so you win the workout, instead of freaking out and going into a flight state. But once again, that doesn't mean you pace, or else you lose your progress. Still go hard (you have to "burn the questions" when you train the top of the arch), just not so extra hard that you kill yourself.

    If you are on the floor dying after every workout: you are losing every single workout. You are in a flight state and this will make you quit. You need to win your workouts. Gains come from winning,not losing. Nasal breathing teaches you how to win.

    Note: The difference between Fight and Flight is wanting to be there versus not wanting to be there.

    Nasal breathing prevents you from breaking … it prevents stress/anxiety. Once you switch mouth breathing, it’s freak out mode, and this puts you in a FLIGHT state. Mouth breathing is for when "the bear is coming". If the bear is coming to get you every single day you train, eventually you will die. Mouth breathing puts you in stressed out mode (flight mode), releases cortisol (eats your gains). Training like this is fine once every 6 weeks.

    To burn fat: that means doing "FLOW UNDER PRESSURE WORKOUTS": nasal breathing with an exercise that puts you in a FIGHT state. You need both to burn fat (nasal breathing & a fight state … it’s an arch).

    Remember: We are built for intent. So if you attack the 10 minute home workout, you’ll burn fat. But if you do 30 minutes of cardio and you don’t want to be there (flight state), this will promote water weight gain (cortisol) and you'll activate the fat gain mechanism.

    During the workouts: just slow down and calm down if you feel you are going to switch to mouth breathing.

    Goals: be happy with your performance. Do productive work. Attack the session. Win the workout. Prioritize long-term value over short-term reward.

    Note: Nasal breathing doesn’t mean just nose breathing. You can inhale through your nose and exhale through pursed lips, but try to do all nasal. Do it for conditioning and lifting.


    Nasal Breathing Tips:

    As my training becomes more intense, I smile to open up my nostrils (to optimize my inhalation). Did you know you can improve your nasal inhalation by smiling like the Joker from Batman (this flares the nostrils)? Here are my 2 other pro tips:  inhale upwards towards the top of your skull (not backwards), and inhale gently (not aggressively or else you close your nostrils).


     

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    NASAL BREATHING & TRAINING Concentric & Eccentric: CONCENTRIC: I nasal exhale on the concentric and I activate my pelvic floor along with my low abs, external obliques and transverse abs. This tucks my pelvis into a posterior pelvic tilt (it turns on my glutei). When the training starts to get “spicy”, then I will exhale through pursed ...
  • Sandbag Carry Workouts December 30, 2019

    Sandbag Carry:

    • how to lap and carry the sandbag
    • bear hug variations: forward, backward, laterally
    • treadmill version
    • front rack carry
    • nasal breathing: inhale through your nose, exhale through your nose. When the going gets tough, exhale through pursed lips. Grunt as needed.
    • squeeze your "pee pee kaka" muscles (your pelvic floor muscles). Engage your glutes and core. This will save your back.
    • I explain what to do if your back blows up.


    Week 1:

    I suggest you start with a 40 pound sandbag. If you find 40 lbs too easy, then try 60 lbs. If you don’t have one, you can do a farmer’s carry with 2 heavy dumbbells or kettlebells in each hand (like holding suitcases in each hand), or you can use a heavy 40lb bag of kitty litter (put a pillow slip around it so it doesn’t irritate your skin). 

    Warm up: 20 air squats (nasal inhale as you descend, nasal exhale as you squat back up)

    Treadmill version: 4 minute Sandbag Carry. I suggest you start at 3mph. Breathe in and out through your nose. When the going gets tough, you can exhale through pursed lips.

    Every time you drop the bag, do 10 sandbag (SB) squats. If you don’t drop the bag, then you don’t have to do squats. Inhale through your nose as you descend into the squats. Exhale through your nose as you squat back up. Refer to the Sandbag Tutorials Section for the sandbag squat video tutorial.

    No Treadmill: You can walk up and down your hall. Set a timer for 4 minutes. Every time you drop the bag, do 10 SB squats.

    Make a note of how many times you dropped the bag. If you used the treadmill, also note your speed and distance.

    Don’t make this bigger than it is. Just grab something heavy and walk.


    Week 2:

    Use the same sandbag as last week (unless you were able to carry it without dropping it last week, then I want you to use a heavier sandbag, or increase the speed on the treadmill to 3.2 mph). But this time, I want you to make an effort to drop it less times than last week. So if you dropped it 4 times last week, then see if you can only drop it 2 or 3 times this week. 

    Warm up: 20 air squats (nasal inhale as you descend, nasal exhale as you squat back up)

    Treadmill version: 4 minute Sandbag Carry.  Breathe in and out through your nose. When the going gets tough, you can exhale through pursed lips.

    Every time you drop the bag, do 10 sandbag (SB) squats. If you don’t drop the bag, then you don’t have to do squats.  Inhale through your nose as you descend into the squats. Exhale through your nose as you squat back up.

    No Treadmill: You can walk up and down your hall. Set a timer for 4 minutes. Every time you drop the bag, do 10 SB squats.

    Make a note of how many times you dropped the bag. If you used the treadmill, also note your speed and distance.


    Week 3:

    Use the same sandbag as last week (unless you were able to carry it without dropping it last week, then I want you to use a heavier sandbag, or increase the speed on the treadmill to 3.4 mph). But this time, I want you to make an effort to drop it less times than last week. So if you dropped it 3 times last week, then see if you can only drop it 1-2 times this week. 

    Warm up: 20 air squats (nasal inhale as you descend, nasal exhale as you squat back up)

    Treadmill version: 4 minute Sandbag Carry.  Breathe in and out through your nose. When the going gets tough, you can exhale through pursed lips.

    Every time you drop the bag, do 10 sandbag squats. If you don’t drop the bag, then you don’t have to do squats.  Inhale through your nose as you descend into the squats. Exhale through your nose as you squat back up.

    No Treadmill: You can walk up and down your hall. Set a timer for 4 minutes. Every time you drop the bag, do 10 SB squats.

    Make a note of how many times you dropped the bag. If you used the treadmill, also note your speed and distance.


    Week 4:

    Use the same sandbag as last week (unless you were able to carry it without dropping it last week, then I want you to use a heavier sandbag, or increase the speed on the treadmill to 3.5 mph). But this time, I want you to make an effort to drop it less times than last week. So if you dropped it 2 times last week, then see if you can only drop it 0-1 times this week. 

    Warm up: 20 air squats (nasal inhale as you descend, nasal exhale as you squat back up)

    Treadmill version: 4 min Sandbag Carry.  Breathe in and out through your nose. When the going gets tough, you can exhale through pursed lips.

    Every time you drop the bag, do 10 sandbag squats. If you don’t drop the bag, then you don’t have to do squats.  Inhale through your nose as you descend into the squats. Exhale through your nose as you squat back up.

    No Treadmill: You can walk up and down your hall. Set a timer for 4 minutes. Every time you drop the bag, do 10 SB squats.

    Make a note of how many times you dropped the bag. If you used the treadmill, also note your speed and distance.

    You can continue this every Sunday. The goal is to complete 400 metres (.25 miles) without dropping the bag. Once you can do that, either walk faster, increase the incline, or grab a heavier bag. Always up the ante! This will turn you into a beast. And remember, nasal breathing is going to really help you! Do it!



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    Sandbag Carry: how to lap and carry the sandbag bear hug variations: forward, backward, laterally treadmill version front rack carry nasal breathing: inhale through your nose, exhale through your nose. When the going gets tough, exhale through pursed lips. Grunt as needed. squeeze your “pee pee kaka” muscles (your pelvic floor muscles). Engage your glutes and core. This will save your ...
  • Week 4 Plyometrics December 30, 2019

    Warm-Up:

    • 20 air squats
    • 30 jump jacks


    Workout:

    7:50 min, 30s W  15s R, 2 rounds of 5 exercises

    Equipment: jump rope

    1. JR: Alternate-Foot Step
    2. Star Jumps
    3. JR: Skier’s Jump
    4. Burpees
    5. JR: Double Unders

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    Warm-Up: 20 air squats 30 jump jacks Workout: 7:50 min, 30s W  15s R, 2 rounds of 5 exercises Equipment: jump rope JR: Alternate-Foot Step Star Jumps JR: Skier’s Jump Burpees JR: Double Unders
  • Week 3 Plyometrics December 30, 2019

    Warm Up:

    • 20 air squats
    • 30 jump jacks


    Workout:

    8:40 min, 30s W 20s R, 2 rounds of 5 exercises

    Equipment: Jump Rope

    1. JR: Alternate-Foot Step
    2. Jumping Mountain Climbers
    3. JR: Bell Jump
    4. Squat Jumps
    5. JR: Twister

     

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    Warm Up: 20 air squats 30 jump jacks Workout: 8:40 min, 30s W 20s R, 2 rounds of 5 exercises Equipment: Jump Rope JR: Alternate-Foot Step Jumping Mountain Climbers JR: Bell Jump Squat Jumps JR: Twister  
  • Week 2 Plyometrics December 30, 2019

    Warm Up:

    • 20 air squats
    • 30 jump jacks


    Workout:

    9:30min: 30s W 25s R, 2 rounds of 5 exercises

    Equipment: Jump Rope, Soft Sided Medicine Ball (or dumbbell)

    1. JR: Bounce Step
    2. Wall Balls (or DB thruster) … watch the video demo below
    3. JR: Side Straddle
    4. Jumping Lunges
    5. JR: Twister


    Wall Ball & DB Thruster Demo:

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    Warm Up: 20 air squats 30 jump jacks Workout: 9:30min: 30s W 25s R, 2 rounds of 5 exercises Equipment: Jump Rope, Soft Sided Medicine Ball (or dumbbell) JR: Bounce Step Wall Balls (or DB thruster) … watch the video demo below JR: Side Straddle Jumping Lunges JR: Twister Wall Ball & DB Thruster Demo: