WWE ‘Raw’ Recap: WWE Announces 'Evolution,' First-Ever Women-Only Pay-per-view
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After giving the WWE women’s division its first Money in the Bank match and its first Royal Rumble, it seemed like WWE chief brand officer Stephanie McMahon was running out of “firsts” for the female superstars. But this week on Raw, McMahon announced a monumental “first” that will be difficult to top: Evolution, the WWE's first-ever women-only pay-per-view event. McMahon announced the event in-ring with her husband, WWE executive vice president of talent, live events & creative, Paul "Triple-H" Levesque, and her father, the legendary Vince McMahon. The entire Raw roster was in attendance. Stephanie applauded the WWE Universe for continuing to support the women’s division and its rapid growth. “Because of you, thirty-second matches became main events,” McMahon said, “and because of you, ‘Divas’ became the superstars they were born to be!” McMahon’s announcement was met with massive applause and a standing ovation. Evolution will be broadcast live from the Nassau Veterans Memorial Coliseum in Long Island, NY on October 28. Championships from Raw, Smackdown, and NXT will be on the line, alongside the finals for the second annual Mae Young Classic. A number of fan-favorite superstars are already confirmed as competitors, including Ronda Rousey, Charlotte Flair, and Alexa Bliss. Levesque admitted it’s been a long time coming: “Three years ago, our fans demanded a change with the hashtag, #GiveDivasAChance, and an evolution started," he said in a press release. "Since that time, our female Superstars have over-delivered in every opportunity presented to them, and I expect nothing different during [Evolution].” The “Women’s Revolution” continues to grow, and it’s clear that Evolution will be the start of something even bigger for WWE’s female superstars. Tickets for Evolution will be available Friday, August 24 at 10 am ET on ticketmaster.com, NYCBLIVE.com, or by calling 1-800-745-3000.
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz July 24, 2018 at 11:53AM
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Hoda Hajirna's Full-Body Heavy Lifting Routine
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Per Bernal / M+F Magazine
When Hoda Hajirna isn't closing big deals on Bravo’s latest reality hit, Real Estate Wars, she relies on fitness to fuel the rest of her ever-busy schedule. With a family background in real estate, she switched careers a few years back and quickly began securing multimillion-dollar deals. So it's hard to imagine Hajirnia was once consumed by multiple eating disorders, a sub-100-pound dead woman walking, right? “I would basically restrict from eating throughout the day and then do all this cardio and then binge and then regret it and then purge,” the 31-year-old recalls. “It was the craziest vicious cycle ever.” She's since reclaimed her life, and continues to progress with conscientious meal prep, protein shakes, and 6 a.m. training sessions (before her clients wake up), plus lighter-impact routines later in the day. Now, she inspires others to make healthy changes in their own lives through her presence in both traditional and social media. “With this platform, I’d love to help as many people as I can,” says Hajirnia. “I want to discuss how I got into fitness and how others can overcome their disorder and work toward the body they’ve always wanted.” For a taste of Hajirna's hardcore workout regimen, check out her full-body workout below.
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz July 24, 2018 at 10:55AM
How Safe Are Group Workouts in the Heat?
https://ift.tt/2JShSYv Cool weather is nice to workout in, warm weather helps you work up a sweat, but hot weather can make it difficult to even breathe while working out. So, what do you do? Do you workout at the same intensity as you would with cooler weather or do you take it down a notch?
Recent research1 suggests that we need to understand that in addition to increased perspiration while working out when the weather is hot, the heat has a positive effect on an individual’s blood plasma volume. This, in turn, helps the individual become more conditioned, reduce core temperature, experience increases skeletal muscle force, and train better in cooler temperatures. “Heat training not only does a better job at increasing VO2 max than altitude, but it also makes individuals better at withstanding a wider range of temperatures (Brown).”
Embrace the HeatMy gym does not have air conditioning and we are smack dab in the middle of summer with temperatures ranging in the mid 80’s to low 90’s. So, training in the heat is certainly nothing new. The important thing for me is to make sure my clients stay hydrated. A lot of my workouts are circuit based to ensure everyone is taking drinks often during class. I keep the circuits short, but intense. I may have anywhere between 2-4-minute circuits that create enough time for Warriors to get their heart rates up, but give them enough rest as not to overheat. This creates more time to stay hydrated during their workouts.
When groups are involved versus personal or private training, there is a lot more overhead that is involved, so safety always comes first. Coolers of water and ice are kept in the building at all times. We have two big industrial-sized fans, along with water bottles, to spray the members during and between circuits.
To help individuals become acclimated to the heat, keeping the workouts at a moderate pace and increasing the intensity over time is important to help the body become accustomed to the heat.
Complete this circuit until you get down to 1 push up and 10 triceps dips. Stretch 10 minutes to cool down.
As you can see working out in the heat has its benefits, but proper planning and care is important in taking care of members. Many enjoy the additional sweat they receive but always plan with safety in mind.
Reference: 1. Lorenzo, Santiago, John R. Halliwill, Michael N. Sawka, and Christopher T. Minson. “Heat Acclimation Improves Exercise Performance.” Journal of Applied Physiology (Bethesda, Md.: 1985) 109, no. 4 (October 2010): 1140–47.
Fitness via Breaking Muscle https://ift.tt/1hdUh1E July 24, 2018 at 10:36AM
The Prowler Sled Sprint Endurance Challenge
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Per Bernal
What It IsFour weeks of 10-yard Prowler sled sprints with descending rest periods. “This is a true measure of strength, speed, and power,” says Jim Smith, C.P.P.S., owner of Diesel Strength & Conditioning (dieselsc.com). “The goal is to perform as many ‘repeats’ as possible without any loss of speed or diminished quality of movement. Forward torso lean, positive shin angle, and full extension of each drive leg should be maintained throughout.” How to Do ItRecord an initial 10-yard Prowler sprint with a stopwatch. Multiply your time by 1.1 to get your goal time for each subsequent push. For example, an initial 10-yard sprint performed in five seconds will produce a goal time of 5.5 seconds. You’ll then perform 10-yard Prowler sprints until you’re no longer able to match or beat 5.5 seconds. You’ll do one “challenge” workout per week for four weeks. Each week, rest periods will drop by 15 seconds. In Week 1, rest one minute between sprints; in Week 2, rest 45 seconds; in Week 3, 30 seconds; and in Week 4, limit rest to 15 seconds. When to Do ItIf you’re using this challenge for conditioning (aka cardio), do it at the end of a lower-body workout as a finisher. If you’re using it for speed training, implement it at the beginning of a lower-body workout immediately after a thorough warmup. Performance TipAside from the aforementioned parameters, weight selection is key. “Load the Prowler with enough weight so you feel the resistance and have to lean forward into it but not so heavy that your sprinting speed is slow,” Smith says. If you want to extend the challenge, increase the weight on the sled after four weeks. The Workout to Increase Your SpeedTo sprint with optimal form, you need adequate strength in the posterior chain (calves, hamstrings, glutes, core, lats). Here’s a workout to help you prep this area for the Prowler challenge.
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz July 24, 2018 at 10:20AM
How to Buy and Sharpen a Quality Knife
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Getty
Israeli-born chef Michael Solomonov spends his time outside the kitchen working up a sweat in the squared circle. Inside the kitchen, he’s a culinary heavyweight. A recipient of multiple James Beard awards (including 2017’s Outstanding Chef), the no-nonsense chef and restaurateur put Israeli cuisine on the map in the U.S. thanks to his Philadelphia restaurant Zahav, where he produces a modern yet soulful take on Israeli dishes. And just as boxers rely on high-end gloves for their craft, Solomonov notes the importance of high-quality knives when it comes to whipping up solid cuisine. To help sharpen your knife skills, Solomonov lays out what types of blades you need and how to best take care of them. PRIORITY HANDLING“I look for a multipurpose knife that can be easily sharpened on a whetstone,” he explains. And while you’ll probably have to shell out some dough for a top-notch chef’s knife, not every slice-and-dice apparatus you own needs to cost a fortune. “I never buy fancy paring knives,” he says. “Inexpensive ones work just fine.” BLADE: TRINITYFor most of your kitchen work, you need only three knives, says Solomonov: “a good slicing knife, a good boning knife, and a good chef’s knife.” Whether you’re carving a juicy sirloin, chopping onions, or deboning a pork shoulder, this trio will have you covered. [RELATED1] AMERICAN BEAUTY“My Kramer knife is the jam,” Solomonov says. Made in America, “Kramer knives have supersturdy blades, hold an edge well, and have the perfect balance of grip and weight.” ($400; surlatable.com) The Sword and the StoneYou got the knife—now you need to keep it sharp. Solomonov’s three tips for using a whetstone:
[RELATED2]
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz July 24, 2018 at 09:16AM
Au Naturel: A Simplified Approach to Health
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I am an expectant father. Like most first time parents, I have no clue what is coming—a fact made far more terrifying by the maniacal laughter and cryptic congratulations that characterize the response of every father who learns my fate. It is almost always the same. Women tell my wife and me “you’ll be wonderful parents,” and men are overcome with an almost vengefully joyous laugh. Then with a mischievous grin, they’ll say something ambiguous like “your world is about to unravel!”
In preparation for my world's unraveling, I picked up The Happiest Baby on the Block by Dr. Harvey Karp. Karp’s perspective immediately spoke to my inclination to understand the world through understanding the needs established by our long history of hunter-gatherer heritage. This lens has always brought clarity about what conditions promote mental, physical, and emotional human thriving. It only stood to reason that it was also the best way to approach taming the fussy baby.
Natural Infant DevelopmentOn the day they are born, horses can run, pigs walk, and fish swim. Humans, however, are completely helpless. Despite our need for physical development, even the most prolific full-grown humans are unimpressive physical specimens comparable to most of the animal world.
Our brain is responsible for our species’ tremendous success. Yet at nine months an infants head is as big as can safely navigate the birth canal. It is destined to grow harder and larger. Thus, according to Dr. Karp, human babies forgo a necessary fourth trimester and come barreling into the world three months too soon.
What makes a happy baby? Replicating the womb’s environment with tight swaddles, cadenced motion, human contact, and rhythmic vibrating sounds. Consequently, while American parents struggled to impose industrialized regimentation, most tribal communities have thrived by a more natural approach to infant development.
For many tribal communities, like the !Kung San (also known as African bushmen), there is virtually no experience with babies that have colic. !Kung mothers hold their babies or work with them in tightly strapped carriers nearly 24 hours a day. They breastfeed almost constantly and are able to respond to cries within seconds.
These babies have just as many fussy episodes as any American infant, but over 90% are subdued in a minute or less. Even if you share my concerns about our society creating a generation of feeble, narcissistic, perpetual children, it appears you cannot spoil a baby in its first 9 months of life.
Best Living Practice ConfusionMy philosophy on best living practices has always erred towards living in a more “natural” way that honors the environment human bio-evolution came to expect. For 90% or more of human history, we have been nomadic hunter-gatherers who roamed freely and lived in bands of 100 or less. Understanding this environment is essential to understanding ourselves and our needs. We should all explore characteristics of tribal life for insight into the lifestyles that promote physical, mental, and emotional thriving.
Humanity is engineered to move constantly and in every way imaginable. We climb, dig, push, pull, wrestle, carry, crawl, flee, and play as an afterthought of being alive. In the tribal context, each person offers a vital contribution to the needs of the whole and is well-practiced at intense, high-stakes, coordinated missions. With sharpened senses, we’d all be exceptionally in tune to the rhythms of nature. We’d have far more quiet and far less sensory overload while far more experience immersed in deep communion with those in our tight-knit tribe.
When you are born into the world, every ounce of your DNA expects that tribal environment. We are not hardwired with any adaptations for a world where donuts, Coke, couches, and smartphones dominate the human experience. Living indoors except for our frequent ventures in speedy cars and pit-stops for fast-food is actually a terrifyingly insane reality that our adaptable systems try hard to normalize.
All our autonomic responses immediately go into overdrive trying to accommodate needs we aren’t equipped for. Like the boy raised by wolves, we are amazingly adaptable. In our biology’s perspective, we are all basically raised by extremely pampered wolves.
We are humans born into a world that expects us to fly and all the while we wonder, “why can’t I fly?” We can only expect so much surrounded by this environment deeply out of whack with our bio-evolutionary needs. Health and happiness are often the first casualties of a refusal to behave like humans.
The confusion is understandable. Most will never become aware that life could have looked different than the general understandings of their present schema. We assume the arc of human history is a simple stepping stone of consistent improvement in every regard. It just isn’t that black and white.
Furthermore, we were promised that “new and improved” was always the answer. Science was to offer perpetual improvement upon nature. It stood to reason that science could engineer elixirs far superior to what grew on trees.
In the 1900’s this illusion infiltrated breastfeeding. Led by convinced doctors who claimed it to be more hygienic, most moms began opting for formula. In fact, according to Dr. Kung, “by the 1960’s, breastfeeding had become so rare that women who did it were considered radical, eccentric, or backward.”
Recently, overwhelming research has indicated nature’s superiority and brought breastfeeding back in vogue. While there is no shame in a formula, it is terrifying in the Aldus Huxley fashion to examine how social pressure nearly removed the potential for this beautiful, natural path.
Understand the Biological NormI’m not advocating the dismemberment of modern society, but as is often the case, the solutions to many problems lie in an understanding of the biological norm. The modern world has made incredible progress in human attitudes and capabilities that have allowed a radical transformation of the environment our people inhabit.
While the benefits are immeasurable, from life-saving vaccines to mind-expanding educational heritage, the cost of not honoring our bio-evolutionary needs is a near certain path toward mental angst and physical deterioration.
All of this is to say that if you get the right framework for perceiving the world, finding balance and health is a far more natural extension. If you embrace living more naturally, physical, mental, and emotional health tends to follow. Rather than seeking a quick outcome by treating symptoms, this approach addresses the underlying causes. It is a perspective that promotes continuous learning and maturation while offering a quick formula for deciding what is “healthier.”
The problem with concepts like “be healthier” is that there are literally millions of things we could decide to do to improve health. Overcome by decision fatigue and lack of clarity, we opt to follow the masses and our impulses.
This is the challenge of living in the modern world. Tribal humans needed no training in how to live naturally. It was the only option. For our distant ancestors, the sweetest nectar available came from berries, figs, and other fruits. Calories were not always excessively abundant, so we learned to crave the sugars of these fruits.
According to Dr. Lewis Cantley, this prompted humans to gorge on ripe fruit in preparation for winters where food would be less available. In today’s environment, that same instinct is largely responsible for an overwhelming pull towards obesity. In fact, a 2016 Harvard study indicated that of youth ages 2-19, more than 57% would be obese by the time they were 35.
Let Nature Make You Well
Health and wellness tend to follow natural levels and honoring of our natural needs. Why has meditation been shown to offer such tremendous benefit? It promotes a mindful, less-agitated mind far more characteristic of tribal life than today’s screen-centric, sensory overloaded world.
Why move and participate in various physical exertion? Because it is the foundation of being alive. Movement improves and underlies every function within your body and mind. Until very recently, the concept of not moving most of the day was simply not an option. Watch the way 4-year-olds climb, run, and explore. Society has not yet beat out of them how to be a human.
Why eat real foods capable of existing 10,000 years ago? No mass produced amalgamation can compare to the perfection of real, whole foods. Inch your diet in this direction and it will almost certainly be an improvement. Advertisers have caught on to this, and begun to promote with terms like “natural” and “nature.” Be forewarned, these, as any wrapped food, are rarely indicative of whole foods.
Don't Forget to Enjoy Your Modern LifeThe solution is not a total war against modern behavior. Enjoy your evening Game of Thrones episodes, your magical phone calls and Facetime conversations, your air-conditioned flights to the beach, and, if you can keep it from controlling you, go get ice cream every now and again.
It is a magical time! We just have to work to build self-mastery so we can keep these at safe levels. With a world pulling us away from natural behavior and towards addictions, it is no wonder obesity, depression, drug overdoses, and suicides are at an all-time high.
For more help rediscovering the resilient beast you were made to be and taking steps to lay the foundation for a healthy lifestyle, you may want to think about signing up for my Foundations of a Healthy Lifestyle Course. For many, the solution lies in honoring the needs of our biology, by understanding the environment in which it was made to thrive. Check out my course and try it for yourself. Fitness via Breaking Muscle https://ift.tt/1hdUh1E July 23, 2018 at 08:24PM
Hoda Hajirna on CrossFit, Real Estate, and Overcoming Eating Disorders
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'M&F' Radar: 6 Things Fit Guys Should Know in August 2018
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The Landmine Shoulder Circuit to Improve Mobility and Boost Strength
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz July 23, 2018 at 10:48AM
Master the L-Sit
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The movement is often an overlooked and underrated exercise that offers a lot of bang for your buck. The L-sit is a static hold where you support yourself with your arms while holding your legs straight out in front of your body. There are so many different benefits and positions of the L-sit to convince you that it’s worth including in your normal training regimen.
Core WorkThe L-sit requires static compression. It involves compressing your body at the hip, lifting your straight legs up towards your torso, and holding the position. There can be some limiting factors preventing you from getting into a good L-sit position but we are going to address your weak core first. If you are unable to lift your legs and hold them up while keeping them straight due to your core, then try these progressions:
Level 1: Tuck Up
Level 2: Tuck to L-Sit Extensions
Straight Arm StrengthThe role of your upper body is to hold yourself up off of the apparatus (e.g. parallettes) or floor. In the L-sit your arms should be straight and locked out while driving your shoulders down as hard as possible (shoulder depression). If you are weak or lack the range of motion for this then here are a couple of exercises that will transfer over to the L-sit shoulder depressions.
Level 1: Elevated Depression Presses
Level 2: Flat Depression Presses
Hamstring FlexibilityAnother obstacle that may challenge some athletes trying to do an L-sit hold is hamstring flexibility. A limitation in hamstring flexibility can make it difficult or impossible to extend your legs while flexed at the hip. I would suggest addressing this with hamstring-specific flexibility and mobility exercises and not while trying to L-sit. Here are some of my favorite movements for this.
Jefferson Curls This will work on increasing both hamstring flexibility and full compression.
Front Splits
Skill TransferOne of my favorite things about having athletes develop the L-sit is that I can use it to progress them to harder skills like V-sits, manna, and press handstands. It is also a great transition skill for movers.
Find creative ways to move in and out of L-sits! Challenge yourself! Here is a fun flow that incorporates L-sit and squat.
This is just one example of the possibilities. Play around, build strength, gain control, and move better. Fitness via Breaking Muscle https://ift.tt/1hdUh1E July 23, 2018 at 09:33AM |
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