Step One | NPC Kuclo Classic | Be Contagious E003

After a year and a half away from the stage, a long off season and 17 weeks of prep bring me to this past weekend at the NPC Kuclo Classic in Dallas, TX. I blew my past physiques out of the water and earned my national qualification- a stepping stone to the big stage. This video shows the show weekend process and timeline. Now I’m 3 weeks out of NPC Junior Nationals and pushing harder than ever. Enjoy 🙂

Why You Should Ditch Your New Year’s Resolution In 2019

It’s that time of year again. “A New Year, A New You” talk is on every news feed, detox programs are flooding daytime television, and millions of people are flocking to the gym.

Although New Year’s goal-setting is a positive and healthy way to improve your health and fitness, research shows only about 9 percent of New Year’s resolutions actually stick.[1] In fact, many New Year’s resolutions don’t even last past the month of February!

If 91 percent of all New Year’s resolutions suffer the same fate, there must be some common obstacles people fail to surmount. Here are the top three reasons why your New Year’s resolutions might be doing more harm than good.

Reason 1: You’re Setting the Bar Too High

We’re all guilty of this one. You think of a goal you want to reach and jot it down in your journal. Then you think of another great goal and jot that one down, too. Before you know it, your resolution list is a mile long and your expectations are as high as Mount Everest.

Let’s say you want to lose weight and you set a goal of losing 20 pounds so you can impress your spouse on Valentine’s Day. That’s a great goal, but expecting the weight to come off so fast sets you up for disappointment. And we all know what it feels like when results don’t come as quickly as we’d like them to.

You can safely lose 1-2 pounds of body fat per week, so plan your goals accordingly. Better to succeed at a small goal that to fail at an unrealistically big one.

Reason 2: You’re Falling Victim to the “All or Nothing” Mentality

Ah, the weekend warrior in us all. You have time on the weekend to get exercise you can’t seem to fit in during the week. Filled with enthusiasm, you make big plans about how you’re going to do things differently this year. Then, Monday morning rolls around and you hit the snooze button and tell yourself you’ll hit the gym after work—which never happens. Or, after a long day at work, you top off your chicken and broccoli with half a pint of ice cream before bed. Does that mean you’ve failed?

When you set a goal or New Year’s resolution, it’s easy to get caught in the “all or nothing” trap. You have a plan for how you’re going to transform your life, then fall off the wagon, becoming one of the aforementioned resolution statistics.

As cliché as it sounds, baby steps are the key to success. Studies show that “all or nothing” goals and resolutions can wreak havoc not only on the final outcome, but the process along the way. Rather than trying to hit the gym every single day, start with every other day. If you cheat a little bit on your diet, drink a big glass of water and have a light, healthy meal the next time you eat.

To borrow another cliché, self-improvement is a marathon, not a sprint. If you keep striving to meet your goals, you will lose weight—just not overnight. If you hit the gym regularly, you will gain strength—just maybe not as quickly as you’d like. Be in it for the long haul. Be patient.

Reason 3: You’re Under Too Much Pressure

As if the pressure we put on ourselves weren’t enough, the media does a fantastic job of making us feel like we should be exercising more, eating better, and getting thinner. We’re constantly bombarded with stories of new moms who got their bodies back overnight or guys with abs or pecs so steely they could set off airport metal detectors.

The pressure of achieving that instant and effortless transformation is constant—and unrealistic. The before-and-after photos you see on social media don’t show all the hours spent preparing food, hitting the gym, and sobbing over setbacks. The journey is overlooked so often on social media that you can feel like you’re the only one who struggles.

Don’t let the pressure of a dramatic before-and-after get you down. The in-between stages of building healthy habits and enjoying a new fitness routine are the most important part of those New Year’s resolutions. Let all those other “after” photos and highlight reels inspire you, but don’t forget the hard work and dedication it takes to get there. Real-life transformations take time and consistency. So for 2019, resolve to do away with resolutions once and for all.

This content was originally published here.

Khabib Nurmagomedov chokes out McGregor After a mauling – UFC 229

▶MMA Boxing Comedy Animations
Khabib Nurmagomedov chokes out McGregor After a mauling – UFC 229
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CROSSFIT EP10: MA 1ERE COMPETITION ! LE DEBRIEF COMPLET ! 😍

Le 6 Octobre, après 4 mois de CrossFit, j’ai participé à ma toute première competition, la Battle of the Elements, organisée par Irok CrossFit.
Compétition sur 1 journée, avec 5 épreuves, get ready !

Accroche toi, tout est là, et en vidéo !

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▬▬▬▬▬▬▬ REJOINS LE PLAYBOOK ▬▬▬▬▬▬▬▬
Nouveau cycle d’entrainement en ligne !
Offre 48h au tarif des membres fondateurs avec le code: NEWCYCLE !
Rejoins le groupe dès maintenant !

➜ https://quentinrandis.com/p/leplaybook

▬▬▬▬▬▬▬ SYNC PROTEIN ▬▬▬▬▬▬▬▬
Je ne trouvais pas ce que je voulais sur le marché, alors avec des amis, nous l’avons créée; la meilleure protéine du marché. 100% naturelle et bio, et avec un goût défiant toute concurrence.

J’ai secrètement ajouté un code -10% sur ta 1ère commande si tu souhaites tester, tape QUENTIN :).

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▬▬▬▬▬▬▬▬▬ OÙ ME TROUVER ▬▬▬▬▬▬▬▬▬
➜ Mon Instagram : @quentin
➜ Mon Groupe Facebook : https://www.facebook.com/groups/15199…

▬▬▬▬▬▬▬ FORMATION GRATUITE ▬▬▬▬▬▬▬▬
➜ https://quentinrandis.com/p/free/

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Hey moi c’est Quentin ! Je suis un peu un couillon sur les bords, mais sinon je suis un personal trainer spécialisé dans ce qu’on appelle le functional bodybuilding. Je reviens de 4 ans à l’étranger où j’ai pu apprendre beaucoup de choses, et je suis là afin de partagez ça avec vous !

Have a beautiful day.
Q.

#crossfitfrance #wod #competition

IFBB Pro Carlo Dieta | Limit X Nutrition

Nuestro atleta Carlo Antonio nos muestra parte de su dieta ahora que comienza preparación para sus próximas competencias. Muy buenos tips para cualquier persona que busca mejorar la dieta y obtener mejores resultados.

No olvides suscriberte para próximos videos de entrenamiento, nutrición y suplementación.

Tawna Eubanks’ 30-Min Upper-Body Workout for Women

Finding the ideal workout split for your goals, your workout preferences, and your lifestyle can be a little bit tricky. There are so many fitness authorities using different methods, all yielding great results. So how do you choose what to follow? By picking what works for your schedule and what allows you to maximize intensity in the gym, and recovery outside of it.

Right now, IFBB bikini pro Tawna Eubanks says the split that hits that dual sweet spot most for her is a four-days-per-week regimen, alternating upper and lower body. Having three full days off from the gym might sound like a lot for a competitor, even in the offseason, but Eubanks says it has some unique benefits.

“Lots of rest and recovery days means I’m working full force on those training days,” she says. “Because I’m only doing two upper-body days per week, my goal [on those days] is to just hit the total upper body. I can get the most out of these workouts because I don’t have to hold anything back,” says Eubanks.

No matter if you’re accustomed to a full-body approach, or a split routine, this could be a welcome change of pace. Try Eubanks’ upper-body routine and you may become a believer!

Tawna Eubanks’ Complete Upper-Body Workout
Add weight if possible. Jump up to the top position if needed, and take 5 sec. for the negative or lowering portion of each rep.
3 sets, 3 reps
Each set is 7 top-half reps, 7 bottom-half, and 7 full range of motion.
2 sets, 21 reps

Technique Tips

Most of the sets in this workout call for 12 reps, which is right in that hypertrophy (muscle building) range. Select weight that makes these 12 reps difficult, but not impossible. The last couple reps of each set should be tough, but not impossible.

If you grab a weight that’s too light and you cruise through all 12, your muscles won’t get the appropriate amount of stress to elicit strength gains. If you use a weight that’s too heavy, you probably won’t be able to complete the desired amount of repetitions. Take the time to find the happy medium!

Incline Bench Press

The incline press is a great way to hit your upper chest, triceps, and front delts. If you have shoulder issues doing a flat bench press, using an incline can also alleviate some of that pain.

You don’t need to incline the bench very far—just 15-30 degrees will do. Any more than this and you’ll hit your shoulders more than your chest, which is not the purpose of this movement.

Eccentric Chin-ups

If you don’t already have a chin-up in your bag of tricks, this is a great way to work your lats, as well as gain the necessary strength to achieve a bodyweight chin-up.

Pull a box or a bench under the chin-up bar and attach a dip belt with weight to your waist. Stand on the box and jump yourself up so your chin is over the bar. Then, slowly lower yourself down. Go slow and count 5 full seconds before you reach the bottom with arms fully extended. Jump back up and repeat.

This should feel tough but doable, so select your weight accordingly. If it’s difficult enough without weight, then you can just use your body.

Two-Arm Cable Lateral Raise

This is a great movement to hit your medial (middle) delts. You’ll need both sides of a pulley system for this exercise. Set the cables at the very bottom setting and attach a handle. Step back and cross the cables in front of you.

Then, raise the handles up to shoulder height with a slight but not severe bend in the elbows. Try not to let your hips or lower back do any of the pulling—just use your shoulders. You won’t need a lot of weight to feel the burn.

Dumbbell Front Raise

Eubanks likes to do these hammer-grip style, which means her hands are in a neutral position, with the palms facing each other. Hold both dumbbells at your sides. Raise your right arm until the dumbbell is at shoulder height, then lower it. Repeat with the left arm and alternate for 12 reps.

As with the cable raises, try not to let any other part of your body move. Concentrate on using your shoulders to lift the dumbbell. If your body is squirming around, it means the weight you’re using is too heavy.

Bent-Over Rear Delt Raise

This exercise is one of the best ways to hit your rear delts, an oft-neglected part of the shoulder. Bend over and keep your back as flat as you can. Bring the dumbbells together with your arms fairly straight under your chest.

Bend your elbows and pull the dumbbells up and out. Think about pulling your elbows to the ceiling and concentrate on using the back of your shoulder to move the dumbbells.

Seated Row

Sit on the cable row machine with your knees slightly bent. Keeping your upper body as straight as you can, pull the cable toward your chest. Maintain an upright upper body as you straighten your arms.

Repeat the movement, thinking about pulling your elbows toward the wall behind you. Try not to allow your torso to move as you lift.

Biceps Curl 21s

This is one of those old-school bodybuilding techniques that’s really fun, and really hard. Use an EZ-bar; you probably won’t need to load it much. Start with the bar at the bottom of the lift at your thigh, then curl it up until your elbow is at 90 degrees. Do 7 reps at this range of motion.

Then, bring the bar to the top of the movement, (bar at shoulder level), and lower it until your elbow is at 90 degrees. Do 7 reps at this range of motion. Finally, do 7 reps at the full range of motion. This is a burner!

Close-Grip Push-Up

Push-ups are generally thought of as a chest exercise, but if you bring your hands in and keep your elbows pinned to your sides, you’ll feel a lot more triceps activation.

To start, lie on the ground and place your hands at about the chest line. Squeeze your butt and your abs and press into the ground to lift yourself up.

Lower yourself back down while maintaining that straight line through your entire body. After all the work you’ve done, it won’t take many reps of these to make your triceps scream. Just 2 sets, and you’re done!

This content was originally published here.