TRAIN Sports + Fitness

The best things you can do to lose weight: Eat real food; Exercise regularly; Cut sugar from your diet; Drink plenty of water; Be patient and consistent.

10 American Cities With the Worst Drinking Water - DailyFinance

San Diego friends - did you know that Sunny San Diego has the 9th worst water in the country!? If you drink the tap water it's time that you stop! Buy bottled water, or better yet, purchase a home water system with the 5-gallon jugs, fill them each week at a local water store, and start drinking purified, healthy water instead of the contaminated water from your faucet.

dailyfinance.com Unknown to most Americans, a surprising number of U.S. cities have drinking water with extremely unhealthy levels of chemicals and contaminants. Using data collected from multiple sources for five years by Environmental Working Group, 24/7 Wall St. has compiled this list of the 10 worst.

Should Women Take Creatine?

Ladies, ever wonder about creatine, what it is, what the effects are, and if you should take it? Here's a great article for you to read when you have a few minutes that will answer all of your questions!

girlsgonestrong.com If you’ve been around the gym environment long enough, the subject of creatine has probably come up. You’ve seen someone at the gym having a pre-workout drink and wondered what was in …

Use Rollers and Lacrosse Balls for Gains | T Nation

Here's a good article on how foam rolling can help you make gains. The more you know, the easier it gets!

www.t-nation.com Break up the scar tissue that reduces flexibility, contractibility, and blood flow using a roller and a lacrosse ball. Here's how.

Many people realize that stretching is important, but what about mobility exercises? You need to move your joints through a full range of motion, not just stretch the muscles around them. I recommend checking out Kelly Starrett's site mobilitywod.com for some awesome free videos and tips on how to help you move and feel better!

Did you know? Static stretching (i.e. holding a stretch) before a workout decreases strength because it "shuts off" the muscles. Save that for after your workout. The better way is to do a dynamic warm-up, which will improve range of motion, increase blood flow, and prepare your muscles for your upcoming workout.

Health tip: cut out the sugary drinks! People who regularly drink sugary beverages have more visceral fat, which surrounds your internal organs and increases your risk of diabetes and heart disease.

Did you know that people who drink 3-5 cups of coffee per day reduce their chances of developing Type-II diabetes by about 50%? Coffee is also a powerful antioxidant. So drink up! ☕️☕️☕️☕️☕️

Just because a workout is tough or makes you sweat a lot doesn't mean it's helping you make any progress! Be smart, have a plan, track what you're doing, and every few weeks reevaluate and make necessary adjustments. Or, hire me, and I'll do all that for you 😜

How to Squat With Perfect Form: A 4-Step Guide

Check out my latest article for STACK.com! Here I give you a 4-step progression to mastering the squat, starting with body-weight squats and ending with the barbell back squat. Give it a read, share, and feel free to leave some feedback or ask questions!

stack.com This guide will teach you to squat properly, starting with the Bodyweight Squat and wrapping up with the Barbell Back Squat.

Heading into the weekend remember the 30/70 rule that was posted yesterday: 30% gym, 70% diet. Make smart choices and keep making progress!

Unleash Hellacious Power With the Tall Kneeling Unilateral Pull

Awesome article on the importance of rotational stability and power! Read, learn, and reap the benefits!

breakingmuscle.com This exercise will build strength, power, and force by working the posterior oblique subsystem.

If you want to have the body of an athlete you have to train like an athlete! Sprint, jump, lift heavy, and push yourself to the max!

There is no substitute for hard work. There is no magic pill to help you build muscle or lose weight. It takes dedication, discipline, and determination. Eat clean, work your butt off in the gym, and stay dedicated to your program and the results will follow!

This is What 200 Calories Worth Of Different Foods Looks Like

Do you know what 200 calories looks like?

www.iflscience.com I know what you’re thinking: A 200-Calorie portion of food doesn’t sound substantial. However, according to the US Department of Agriculture, the average adult needs to consume about 2,000–2,500 Calories to maintain their weight.

2015′s Dirty Dozen: Your guide to the produce with the most (and least) pesticides

The updated "dirty dozen" so you know which fruits and vegetables to buy organic!

wellandgood.com What you need to know about this year's update to the Environmental Working Group's list of foods that come with the most pesticide residues.

Study Finds Common Food Additive Promotes Inflammatory Bowel Disease And Obesity | IFLScience

Interesting stuff here!

www.iflscience.com Humans have a habit of playing with their food, which is evident from the steady increase in food additives in packaged produce we have witnessed in the past half-century. Food scientists chuck in these extra ingredients for a variety of reasons, such as to improve texture and flavor, or to make a p…

Is fructose bad for you? - Harvard Health Blog

Great article on why fructose is bad for you. Fructose is the sugar found in fruits and vegetables. It's linked to obesity, diabetes, liver disease, and cancer. This is why you should EAT your fruits and veggies and not drink them!

www.health.harvard.edu High-fructose corn syrup has been blamed for causing the paired epidemics of obesity and diabetes that have swept the U.S. and many other parts of the world. The real problem may be fructose, warned Dr. Robert H. Lustig, a professor of pediatrics at the University of California, San Francisco, in a…

You may have had the day off from work today, but that doesn't mean you get the day off from the gym!! Get in there, be dedicated, and get it done!!💪💪💪💪💪💪💪💪💪

Setting SMART Fitness Goals - TRAIN Sports + Fitness

Did you set your fitness goals for this new year yet? If not, or if you're having trouble, check out this article that gives you a step-by-step process for how to set SMART goals! It'll make your goal-setting a lot easier and allow you to get to work sooner rather than later!

trainsportsandfitness.com In fitness it’s very important to set goals. It can be to lose weight, gain strength, run a faster 40 yard dash, run a marathon, compete in a bodybuilding..

T Nation | 10 Great Things About Lifting Weights

Pretty great article from T-Nation! 10 great things about lifting weights. Read up!

www.t-nation.com If your friends and family don't understand why you spend all that time in the gym, send them this.

Looking to slim down this year? Here's a piece of advice: Small steps! Don't try to change everything at once, it almost never sticks permanently! Instead continuously change small things about your diet and exercise habits and before you know it you will be eating healthy, exercising regularly, and feeling great about yourself!

It's the first Monday of the New Year! Which means it's most people's first workout of the new year! What are you doing to get motivated and excited about your new fitness journey?

It's January 2nd! Have you started working toward your new fitness goals yet? If not, get moving! The more you say "I'll start tomorrow" the more likely you are to not start at all!