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Planks Are Important! [DO THIS]

beginner core Dec 19, 2018

"Planks" are important as a stabilizer exercise for your intrinsic core muscles.

Those are the deep muscles that are MOST responsible for protecting your lower back.

Most people, unfortunately,...

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Glute Smash (Leg Day)

advanced glutes legs supersets Dec 18, 2018

Have you ever done a focused leg workout that is still isolating the FUCK out of your glutes?

This session will "pre-exhaust" the glutes and really fire them up from the beginning to the end in...

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Education, Experience, and Inflammation

nutrition Dec 13, 2018

by Steve Ellefson

I didn’t know you were on a diet?

Why are you dieting? It’s not like you need to.”

“You’re skinny enough, you need to get off...

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Glute Activation

glutes legs mobility Dec 10, 2018
 

Glute activation is the foundation of your core.

It's not something that just "happens" - you have to MAKE it happen.

This means prioritizing your glute work before every leg workout and focusing...

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5 Things That Are Holding You Back

general nutrition Dec 08, 2018
 

I have spent years in the fitness industry...

Almost 2 decades to be exact (come on, I'm not THAT old :)

Not only have I trained thousands of clients both in person and online,...

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Chest Workout (INNER CHEST FOCUS)

advanced chest Dec 07, 2018

By Steve Ellefson

I was pretty hyped on coffee today and went to the gym with the purpose of doing chest a little differently than I would usually do.

My chest is getting more defined toward the...

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Are These Foods Making You Fat?

nutrition Dec 04, 2018

You've heard me mention it before on the Daily Swole Podcast - Eliminate inflammatory foods to improve your health!

Sounds scary, sounds intimidating...but don't worry, it's not!

The most...

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Total Body Workout For Beginners

beginner total body Dec 04, 2018

Today's episode of the Daily Swole Podcast (click here to subscribe) talked about obtaining information for the sake of obtaining it.

Meaning, just because you have access to TONS of information on...

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Chest & Back (Volume)

advanced back chest supersets Nov 30, 2018

Up early, felt great during my session - Really focused on the full contraction of the muscle without worrying so much about weight. Definitely kept the rest periods short and the reps moderate...

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Active Recovery

mobility smr yoga Nov 29, 2018

Today I did my foam rolling (SMR - Self Myofascial Release) and some yoga in Swolenormous X. I try not to take any "off" days as it keeps me consistent and sitting around getting stiff is NOT in...

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