Fitness and the Olympics

Fitness Inspiration
Hey there; welcome back. Last time here, we created a new weightlifting program, Five Days for Five Lifts, focusing on the five major compound lifts. This time, I thought it would be great to talk about fitness and the Olympics. Have you been watching the winter Olympics this year? So far, we’ve seen some great performances, and some that were less so. The Olympics have always featured some of the most memorable moments in sports, whether victories or failures. And one thing is consistent among all those who compete, whether they take home a medal or not. They are all exceptional athletes, with unflinching dedication to their dreams. They have room for only two passions in their lives: fitness and the Olympics. Nothing else matters. Yes, they have families and…
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Five Days for Five Lifts

Workouts
Hello, there, Heroes In Training. If you missed the previous article, I talked about three ways to fix bad form on your exercises. This time here on Building You Better, we’re going to try a new workout program: Five Days for Five Lifts. Now, if you’ve been reading my website for very long, you know I am a huge fan of the big compound lifts when it comes to weightlifting. I use them as the centerpiece of any program I create, as you can see in my Big Three Program. Five Days for Five Lifts expands on the idea of the three main lifts plus supplementary exercises done on a three-day split in that program. This time around, we’ll be doing all five of the major lifts, spread out across…
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How to Fix Bad Form

Training Principles
Hi there, and welcome to Building You Better. Our last article talked about the value of incorporating light weights into your fitness routine. Today, we’re going to look at a few ways to fix bad form on your exercises. Bad form is something all of us have seen at the gym, and something probably most of us have had at one point or another. Using bad form, like many mistakes in life, can be attributed to two causes: ignorance or arrogance. If we address those two issues, we can get strong and stay safe while we’re doing it. That brings us to the first method of how to fix bad form: leaving your ego outside the gym. If you’re trying to impress someone by lifting heavier than you should, you’re…
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The Value of Light Weights

Training Principles
Hello and welcome to Building You Better.com. Our last article took a look at the Cuban Press, and the importance of training the rotator cuff. In this post, we’re going to continue talking about joint health by examining the value of light weights. Before we get into the value of light weights, little disclaimer here: I like lifting heavy. I like to push my body and constantly strive to do more. That’s how most gym-goers are. Doing an easy workout seems synonymous with wimping out, but sometimes it might be exactly what we need. Another disclaimer: you will not get the results you want if you only train with light weights. But, there are times in your fitness journey when you’ll see the value of light weights. The most obvious…
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The Cuban Press: A Shoulder Cure-All?

Exercises
Hello and welcome back. The last time here at Building You Better, we talked about the best way to reach your New Year’s goals. In this article, we’re going to take a look at a phenomenal exercise that doesn’t get nearly enough attention in the gym: the Cuban Press. The Cuban Press is not technically a muscle-building exercise, so it may not seem as glamorous as other fancy moves. But there are few, if any, other exercises that are so effective in keeping your shoulder joint safe and healthy. I have talked in several previous articles about the importance of maintaining healthy shoulders. This is an important issue for me because I didn’t take care of my shoulders when I first started training, and learned the hard way how bad…
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The Best Way to Reach Your New Year’s Goals

Fitness Inspiration
Hello there, and welcome back. In the last post we tried a great weightlifting workout for beginners or those looking to get back to the basics. With today’s article, we’re going to talk about the best way to reach your New Year’s goals. As Heroes In Training, we believe in continually improving ourselves. To accomplish that, you have to set and meet goals for yourself constantly. But around December and January, people everywhere start setting all kinds of goals. Not day-to-day goals, but earth-shattering goals that they plan to accomplish in the next few weeks. It’s the “New year, new me” epidemic. But most people won’t accomplish those goals, for the same reasons they didn’t get them done the previous year. Something comes up, they get too busy, it’s too…
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Beginner Weightlifting Workout: Start Your Year Right

Workouts
Hello, there. Welcome to Building You Better. Last week, we ended 2017 with a Christmas workout. Today, we’re going to start the new year with a relatively straightforward beginner weightlifting workout. Whether you’ve only done calisthenics so far in your strength journey, or whether you simply want to get back to the basics, this beginner weightlifting workout is sure to start your year off right. If you’ve never lifted weights before, knowing where to start can be a challenge in itself. No one wants to spend years (or even just months) in the gym, only to find out they’ve been doing it all wrong. The goal of a good beginner weightlifting workout is to introduce you to the exercises and focus on good form to build muscle memory. With this…
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Holiday Workout for Heroes In Training

Workouts
Hi there; welcome to Building You Better and I hope you had a great Christmas. In our last article, we talked about building better traps, and looked at some great exercises. For today’s article, we’re going to go over a few different exercises and put together a holiday workout. Whether you’ve been snowed in at home or the holiday season has kept you too busy, odds are you haven’t worked out as much the last couple weeks as you would have liked to. Don’t worry, it happens to a lot of people around Christmas. The trick is to go ahead and enjoy the season, but get in some exercise when you can. With that said, the best holiday workout is an at-home workout. At-home workouts, while they don’t offer all…
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Building Better Traps

Exercises
Hello there, and welcome. If you haven’t read the last post yet, we talked about how you can train like a ninja. This time around, it’s time to look at some exercises that will help you with building better traps. I’ve talked in an earlier post about the importance of shoulder health and strength for overall performance. The shoulders are basically the cornerstones of the upper body. But the muscles that tie the shoulders together are the trapezius. Every time you pick something up or carry it, your trapezius are activated. So, what are the trapezius, and how do we go about building better traps? Well, to begin, the trapezius are a matching pair of muscles on your upper back. The traps divide into three separate sections. The top portion…
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Training Like a Ninja

Workouts
Hello again, Hero In Training. The last time here, we learned about the importance of stretching. Today, I’d like to talk about training like a ninja. You’ve probably thought about training like a ninja at least once. Everyone does. Moving silently through the darkness, climbing or leaping over any obstacle, disabling opponents in swift and powerful attacks. It all sounds so cool, especially if you grew up on kung fu movies or Japanese video games. And while a lot of what we see on the screen or in games is largely a fictitious construct, the underlaying framework is very much true. The ninjas of feudal Japan were incredible fit and incredibly dangerous. And while I can’t teach you to break bricks with your hands or catch shuriken in your teeth,…
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