Calf bashing workout

CRANK UP THE INTENSITY WITH THIS POWER PACKED TRAINING ROUTINE TO GENERATE NEW GROWTH
There are many misconceptions about calf training. Some people believe you should train them at least 3 or 4 times each week in order to get good growth. Others advise you should do at least 15 sets each time in order to properly exhaust them. Other times you will hear that because of the nature of the muscle, you must train in a very high rep range in order to reach full muscle failure to stimulate significant muscular growth. Often times, the people making these recommendations have calves that are “normal” or otherwise unimpressive. I constantly get asked what the heck I do to get such large and freaky calves.

I usually just give the short answer, “heavy weight with high reps,” but that usually doesn’t satisfy the person who asked the question. I have been asked to break down the details in an article, so for the first time ever, here it is:

First, it’s important to realize that the calves are composed of two major muscles – the gastrocnemius and the soleus. The gastrocnemius is the larger of the two muscles and is composed of two heads (medial and lateral). It extends from the knee joint to the ankle joint and this muscle is what forms the well-known diamond shape you see in competitive bodybuilders with low body fat levels. The soleus is the smaller muscle, which lies under the gastrocnemius and contributes to the width of the lower leg. So, what is the importance of these two muscles? Well, if you want stellar calf development, you must focus on training both of these major muscles with equal intensity.

Okay, but what about the training details for maximum growth? How often should I train them? What exercises should I use? How heavy should I go? What rep range should I focus on? How many sets? Etc, etc, etc. Well, calm down because we’re going to get to all that.

It’s important to understand that there’s nothing special or magical about the muscles in your lower legs. Many people believe that because you use them walking everyday that they are somehow composed of special muscle fibers, which require extra special and extensive stimulation in order to grow. Hence the misconception about training calves 3 or 4 times per week or for 15 sets in a row in order to stimulate the “stubborn” muscles into growing. This could not be further from the truth. We also use our quadriceps and hamstrings to walk just as much as our calves, but we don’t train those 3 or 4 times per week. For those of us who do cardio daily, which muscle are you more likely to pull if you’re jogging on a treadmill

YOUR CALVES ARE ON FIRE AND STARTING TO CRAMP BAD. INTERESTINGLY, YOU THINK YOUR FEET MIGHT BE TINGLING AND TURNING NUMB. ALMOST THERE, SO KEEP GOING, DON’T QUIT!
– a calf or a hamstring? Well- you get the point. This is why I train calves like I train any other muscle group in the body (which may very well be the subject of another article, but I made my point).

Now let’s assume you’re like most other people who train each muscle group once every 4 to 7 days. That’s how often you should train calves. No more, no less. Okay, fantastic. Now, what exercises?

Let’s return back to the two major muscle groups, which comprise the calves – the gastrocnemius and the soleus. Since it’s important to train both of these muscles with equal intensity, it would be impossible to train them both on the same day. (The muscle going last will always be at a disadvantage in terms of weight, intensity, lactic acid buildup, fatigue, etc.) So, don’t do it. One day you should train your gastrocnemius and the next calf workout (4 to 7 days later) you should train the soleus muscle. You may be wondering, which exercise targets each of those muscles. Any calf exercise where your legs are straight will target the gastrocnemius (e.g. standing calf raises or donkey calf raises), and any calf exercise where your knees are bent will target the soleus (e.g. seated leg raises). Although there are multiple exercises to choose from, you will only choose one exercise per workout and you will blast that exercise HARD. Make sure your calves are properly warmed up before really cranking up the weight. Do a few light sets before working your way up to your heaviest sets. Add weight after each warm-up set until you reach the weight you have chosen for your working sets. One may ask, “how many sets, how heavy, and what rep range?” This is when things become a little more individualized, but basic human physiology principles apply. If you follow this protocol correctly, you’ll find that you won’t be able to do more than 3 or 4 hard sets (this does not refer to the warm-up sets where you are not going to failure but simply warming up the muscle). After your warm-up sets, use enough weight in order for you to hit failure at 10 reps with a controlled but deliberate movement. Get a good stretch at the bottom of each rep and then explode in a controlled fashion (no bouncing at all unless you desire to rip the muscle off the bone) to the top concentric portion of the movement. Give the calves a good strong squeeze then slowly lower the weight back to the stretched position and repeat. Strong mental focus is the KEY. Focus on feeling your calves contract as hard as possible on each and every rep! You’ll get to 10 reps and feel that you have reached muscle failure but don’t quit yet. Squeeze out another couple of reps continuing in the same fashion as above. Nice job, but you’re not done yet. Take a few deep breaths and continue with the exercise-13 reps, 14 reps, 15 reps… Your calves are on fire and starting to cramp bad. Interestingly, you think your feet might be tingling and turning numb. Almost there, so keep going, don’t quit! 16 reps, 17 reps… Take a deep breath, and yes, your calves have never hurt so bad before. 18 reps, 19 reps… The pain is unbearable. Last rep… 20! Rack the weight.

Your calves are cramping and they’re cramping bad. It’s very important to stretch them at this point one at a time and very carefully. If you go too deep on the stretch too quickly, you can actually tear and damage the muscle. So, gently drop into a stretched position and hold for a minimum of 30 seconds straight. Switch legs and repeat. Now immediately go back to the same calf exercise for the next set. This set will be identical to the first (get to 20 reps with that heavy weight that you wanted to quit with on 10 reps), and then you will stretch again. Despite the incredible pump and pain, you will repeat again for a third set of the exact same regimen of 20 heavy reps. Congratulations! You didn’t think you would get more than 8 reps on that last set, but you fought your way all the way up to 20. Even though your calves feel like they’ve never hurt so bad before, you can’t help but smile knowing you just made it through all that. You now have one final set which is optional. If you decide to continue, take about one third of the weight off of the calf machine. Get back in the machine and repeat what you did for all the previous sets, but you must hit 30 reps, not 29- but 30. You will have to fight hard to get a good stretch, a strong contraction in each and every of those 30 reps. When you are done with that, roll out of the machine and shake out your legs. You now need to slowly stretch each calf for a minimum of 60 seconds straight. This serves several purposes. It removes lactic acid build-up in the muscle, which will speed recovery and allow you to be able to still walk tomorrow. It also will stretch the fascia (the sheath of connective tissue surrounding the muscle) allowing the muscle to expand and grow from the intense stimulus you just provided it.

Your calf training session is over. Next time pick an exercise, which trains the other major muscle of your lower legs. If you trained gastrocnemius this session, then next time you will train the soleus muscle and vice versa. Feel free to alternate between different calf exercises and try to keep track of your weights over time. Your goal is to slowly get stronger on each of these exercises as you keep those reps high in order to continue to stimulate calf growth. Each time you train calves, you will train them in the same high rep and high weight manner as above.

If you strictly follow these protocols you should see some significant progress over the next few months. If no progress ensues, you may just be genetically challenged and can always take up golf.

After posting this I also realize that one set program does not necessarily  give everyone the best results. Following the above protocol may yield exceptional gains, modest gains or little gains depending on the individual. So lets explore some variations and in your training try them out if you are not satisfied with your results or if you want to just do something different.

1) Calve raises.. pick a weight you can do for 15 reps.. and do it for 100 in shortest time possible.

2) Do work on your front calves (tibial) on Monday, Do seated work on Wednesday, then standing work on Friday.

3) Try doing calf work on the days you DO NOT do your legs. Consider your squats and leg pressing as an indirect attack on your calves.

4) This may as well be another post on calf work but screw it, this will just be one really long post that is turning into a mish mash of different protocols…………

2 of my favorite ways to hit calves are……

5 second negatives + 5 second holds in the stretched position.

You can literally destroy your calves in one set of these.

Basically you just pick a weight you can usually get 15 reps with when performing them with a normal tempo.

Lower into the stretch position as slow as possible (5 seconds), hold the stretch at the bottom for a 5 second count, then squeeze/contract as hard as you can.   You should fail at around 8-10 reps.

It should take you a good amount of time to complete the entire set, but it’s excruciating.

After completing the set you can either drop set and immediately go again using the same method or rest pause to extend the set.  If your rest pause, aim to hit about half the amount of the reps you did on the first.  So if you got 10 reps, rest 30 seconds and go again…you’ll probably hit 5 or 6 if you’re lucky.

One all out set like this is enough.

Good thing about this method is it allows you to use a decent weight but also increases the time under tension significantly.

3×3 way circuit

Pick a weight you can do 10 reps with using a normal tempo.  Place a block or stack a couple of plates on top of each other next to the machine you’re using to create a platform.

After completing the 10 reps on the machine, immediately follow that up with 10 reps on the block with just body weight.  Do these using the same method as above (5 seconds on the way down, 5 second stretch, explode up)….then finish off the first “round” by performing standing raises without the block from the floor…as many reps as you can until you can’t physically lift your own body-weight anymore.  This usually equates to about 10-12 reps.

So…

10 reps on the machine

10 reps off the block with body weight (slow negatives/hold stretch)

10-12+ reps body weight off the floor (normal pace…just pump them)

That’s the first set done

Rest a minute or so, then go back to the machine.  Reduce the weight by about 25% and follow the same method – 10 reps machine, 10 reps off block, 10-12+ reps off the floor.

Second set done

Reduce the weight by a further 25% and repeat the above process.

3 “rounds” of this and your calves are guaranteed to be well and truly fucked up.

Both the above methods only take maybe 10 minutes.

Even more ideas;

The one tip that’s worked a treat for me when training calves, is before I start my set, tilt my ankles inwards. Then when I do my reps, keep this tilt angle and push up through the ball of the big toe, ensuring the foot doesn’t lean outwards…

I had to drop my weight considerably at first, but I stuck with it and made small progressive increases using this stricter technique, and I’ve seen good results in overall mass gain.

For me man its all high reps with low to no weight (bodyweight). I like to look at it this way and call it bro science or whatever you want but aside from bodybuilders who has the biggest calves? Cyclists….runners…..soccer players etc etc. And what are they doing? Working them over and over and over day in and day out with literally no weight other than their bodyweight. Of course these athletes weight train but Im sure you get what im tryin to say.

A bodybuilder named Ben Pakulski has a ridiculous calve workout that im my opinion is the most brutal thing I have ever done for calves. Pick a machine, prefferably one where you are seated. Pick a weight (it will most likely be fairly light) Do 10 reps rest 10 secs, do 20 reps rest 20 secs, 30 reps 30 secs, 40 reps. That is it. Do that 3 times the first week. The second week start at 20 reps and work your way up in the same fashion and the third week start at 30 reps and same thing again. That is some serious shit!

The Effect of High Rep Training on Strength and Size

Reblogged from http://www.trainingscience.net/?page_id=301

The Effect of High Rep Training on Strength and Size

In a recent research study(1) a group of researchers set out to explore the impact of lighter weight and higher rep training on muscle mass and function. They designed a study “to compare the adaptive changes in muscle size, contractile strength, and MHC (fiber type) composition evoked by resistance training performed at either low or high contraction intensity (i.e. low or high reps) while equalized for total loading volume”

Specifically, this study compared 10 sets x 36 reps using 15.5% 1RM to 10 sets x 8 reps using 70% 1RM.  The study ran 12 weeks, with 3 workouts each week.

How did the 10×8 program do? It produced a 7.6% increase in muscle size (hypertrophy) and a 35% increase in 1RM (one rep maximum).

Not bad. Not bad at all. And, candidly, not the least bit surprising. Heavy weights and low reps has long been the accepted way to maximize strength and size.

How about the 10×36 reps program? Many would predict that such a “high” rep range would build endurance and, if it didn’t cause an outright decline in strength and size, would surely not increase strength and/or size.  Remember, standard physiological and training wisdom is that more than 20 reps is “endurance” training and endurance training does not increase strength and size. This belief is reflected in the following quote I read on a bodybuilding forum.  “Anything beyond 20 reps is high, and not good for strength gains”.

Anyone who would predict that high reps are good for endurance only would be wrong.

The 10×36 program produced a 19% increase in 1RM and a 2.6% increase in muscle size. Pretty impressive for a program many would call “endurance training”.

There are a couple of things to be learned from this study.  First, this study clearly shows that a program consisting exclusively of heavy weight and low reps produces greater increases in strength and size than a program consisting exclusively of lighter weights and higher reps.  This isn’t any sort of surprise – research over the past 80 years has very consistently shown this same thing.

But there is more to the story than just heavy weights and low reps wins.  The most glaring point to consider is that “high” reps increased strength levels 19% and muscle size 2.6%.  This naturally brings up two questions.  Is this the only study that has shown “high” reps increase strength and size?  And from a physiological standpoint how do higher reps cause strength and size to increase?

There have been multiple studies comparing changes in strength and size from different rep ranges and, despite what conventional wisdom teaches, these studies have consistently shown that higher reps cause increases in both strength and size.  Yes, heavy weights and low reps increase strength and size the most.  But that doesn’t mean higher reps don’t also build strength and size.  Conventional wisdom has incorrectly interpreted the research as “heavy weights and low reps build strength; light weight and high reps build endurance”.  The first lesson from the research is that “light weights and high reps do increase strength, just not as much as lower rep schemes.”

It is important to note that the research has shown that the higher the rep range the smaller the increase in strength and size.  So while reps in range of 25- 35 can build strength an impressive amount, the higher above this that you go the smaller the increases in strength.

There is no getting around the fact that a program of only heavy weights and low reps builds significantly more strength and size than a program of only lighter weight and higher reps. So if you are trying to decide what reps you should exclusively be doing, pick reps less than 20.  But, this study also clearly shows that that conventional strength training thought is inaccurate to some degree. Higher reps do increase strength and size.

This brings us to the second question.  What logical explanation can we come up with to explain these results? By what physiological mechanism could high reps build strength?

The most logical answer is that what conventional physiological and training wisdom call “high” and “endurance” really aren’t particularly “high”, nor are they really “endurance”. It appears that “high” and “endurance” start somewhere far beyond 20 reps.  Exercise doesn’t suddenly transform from “strength” to “endurance” within a matter of a few reps.  Going from 12 reps to 24 reps in the same exercise doesn’t somehow turn the exercise into an “endurance” workout.  Instead, strength and endurance exist on a continuum, with both elements being trained at all reps.  Training at the strength end of the continuum, training between 1-15 reps, increases strength the most and endurance the least.  As you increase the number of reps strength is less affected and endurance is more affected, until at some point you are doing so many reps that changes in strength are no longer measurable.  That point happens somewhere above 150 reps, according to the research.

What the research hasn’t told us is how higher reps built strength and size. What physiological mechanism is at play that causes higher reps to build both strength and size?  If there are different physiological reasons for how low reps build strength and how higher reps build strength, then it raises a fascinating question.  What if you combined low reps with higher reps? What would the results be? If different physiological mechanisms are responsible for the increases in strength and size at different reps then would a combination program of different reps result in better results than single rep programs?  As we have seen higher reps do increase strength and size and if they build strength due to a different mechanism than lower reps there may be some advantage in combining lower rep training with higher rep training.

This study doesn’t answer the question but this one does.  In the meantime, the point is that light weight and high reps are not really “endurance” exercises; high reps are both strength and endurance training and the degree to which they affect strength or endurance depends on the number of reps being performed.

Reference:

Holm L, et al, Changes in muscle size and MHC composition in response to resistance exercise with heavy and light loading intensity, Journal of Applied Physiology, Nov 2008, 105:1454-1461

12 Mistakes You’re Making In The Gym

12 Mistakes You’re Making In The Gym

Not Bringing Your Music

I could go into detail on this one but do us all a favor and make sure you bring your best jams. Most people with bubbly personalities or to many friends in the gym tend to talk to much. That means not only are you messing my workout up but your also hurting yours.

Music is also a beast motivator. There is nothing like getting ready for a lift listening to that one song that gets you fired up. I remember when I wrestled in high school and the one song I would listen to before every match was “Break Stuff” By Limp Bizket. I don’t know why, it just got me fired up.

What gets you fired up!? Make a play-list of your top 10 most motivating songs and hit shuffle. Your workouts will get better.

Only Doing Your Skill Set

We all do it in more areas of our life than fitness. We like to do what we are good at. It’s time to step it up. Do something new. If all you do are lunges and leg press because you think your beast at them then try one of the other hundred ways of working legs.

It’s nice to be really good at a few things but you want to be good at as many things as you can. It also gives a challenged to your workouts. Doing something new usually causes you to either drop weight or spend more time mastering…it’s like your starting from scratch! Embrace it, you haven’t always been a beast!

Focusing On The Little

Unless you’re competing for your pro-card and taking buckets of steroids you don’t need 6 different arm exercises on arm day. I have learned so many weird bodybuilding tricks over the years that it would be confusing to explain them all. One thing I have learned, is if you focus more on the major muscle groups and worry less about how much your wrist twists at the top of your bicep curl then your doing fine.

Stop adding all these filler movements and exercises and talk about different angles and blah blah blah. The average person doesn’t need that. Yes, angles play a role in lifting but not as much as you think.

Plan It Out

Where are you going to go? What are you going to be doing between sets? What exercises are you going to do first? Which ones are your compound exercises and which ones are not? How much weight did you do last time? How are you going to change your program up this week to support progression? Most of these questions need to be worked out before you start moving around.

Call me old school but I am getting back into writing everything down so I know where to challenge myself next week and what needs to change for the next month cycle. Sure you can just walk in to a gym and start moving stuff around but you’re not going to get far. So if you’re serious about seeing results, start writing.

Protein Powder

It’s not that big of a deal. There are thousands of brands of protein supplements on the market. There is no way I could tell you which ones are the best out of them all. I can say that getting an organic, grass fed whey would probably be the best but I personally don’t do that. Costco sells a giant tub of 100% whey protein that I have been buying for years.

Lately, I have gotten away from drinks and turned more to chewing my protein…. to each his own. Watch the carbs, sugar and any other filler crap that they put in those other powders. If your whey powder tastes like a Starbucks Caramel Macchiato then odds are it’s not the best for you.

Lifting With Your Boys

I have lifted with small groups of guys before and the majority of the time gets spent messing around and getting too much of nothing done. Stick to one partner or none at all (see my next point). The more people you have the less you can get done. 45 minute workouts turn to 1:15 minute workouts.

You may have all the motivation and drive in the world but banking on the rest of the guys your with to have that same drive…don’t hold your breath. Stop using the gym as your social hour.

Lift Alone

I am blessed to have a beast partner that pushes me and is always down to try new things. We are seeing results and getting things done. I have had partners in the past that always showed up late or never at all, never really changed much up. I just wasn’t there to do that and like anyone else time is precious.

These kinds of partners are not going to help you get results. You’re better off lifting alone and getting more things done. “But I need a spotter” I answer this in my next point.

Lift Till You’re Blue In The Face

Do me a favor for a few weeks try not going to ultimate failure and then some with every set. Tone it down some. Do as many reps as you can with perfect form then hang it up. You can do this with any rep range whether it’s a low rep or high.

Do what you can with good form and leave it alone. This protects your central nervous system from being over worked and not being able to help repair your body after your workouts. You will feel better and recover faster for the next lift.

Lift With Your Girl

As long as you two part ways the minute you walk into the door. Odds are she is afraid to do anything heavy and will walk over to a few machines and end up in the stability ball and band area. If you take the time to explain to her the importance of doing heavy weights and compound exercises and she is on board, then let her join you.

My wife is pretty rocking. She will do just about anything I tell her to as long as it’s not going to put her life in danger (although sometimes there is always that chance). She is willing to push heavier weights and stay away from the bosu balls. Total respect for you ladies doing work in the gym!

Being A Member Of A Globo Gym

Meat market, drama, and clickish tendencies is what I hear the most coming from these places. They are great for the classes and variety of equipment but if you’re like any other social person your workouts could turn into a social hour. I’m not knocking them completely. Total respect for the guys and gals who go into those places and grind out killer workouts and not get mixed up in all the mess!! BUT….The hottest gyms are the little hole in the wall studios you see around town.

Working for Old Dominion University as a trainer for a little while gave me somewhat of a feel for the bigger gym atmosphere. Spending most of my career in small studios has really allowed me to grow a passion for the smaller studio feel. It’s just better. You get the family atmosphere and depending on the owner you can find some pretty odd objects to use in your workout.

Doing Olympic Lifts With Straps

I have heard horror stories of noobs trying to hang clean or full clean weight and actually breaking their wrists because of the weight and lack of proper technique. You can’t clean tons of weight and expect your wrists to have the proper range of motion (along with the rest of your arms) as a noob. If your new to the clean then go light and work on your catch and ROM when its at rest (top position).

Catching with your elbows pointing straight out and landing the bar across your upper chest and delts. If your grip is suffering then spend some extra time on your off days working on grip exercises. Check this video out! Start with these and use some chalk until your form and wrist/arm ROM is on point. By then you shouldn’t even need straps to do them. Win-Win situation.

Bring The Celly

Leave the phone in your car. In today’s day you probably send well over a thousand texts a month…if not more. You don’t need to have that thing right on your side the whole time. Facebook, twitter, emails etc. all get sent to our phones which means your probably checking some kind of notification every few minutes. This is time away from your lifts. Whatever it is can wait.

If it’s an emergency then let those people know where you are. What happened to just calling the main building the person was in. That’s what intercoms are for right? Now, if you’re doing everything I say then you’re probably lifting at a small local studio therefore they can call you there almost directly.  Don’t worry, I am guilty of this too! I hate it when I catch myself wasting time looking at an email or post. It’s all about productivity.

Go after it!

Consider this workout

A;
Squats (olympic style)
SLD
Flat BP
Rows
Military Press

B;
Squatting, while keeping the barbell locked out overhead
Deadlift (normal one)
Incline BP
Chin-ups
Dips

The squatting like in workout B, forces you to use much lighter weights, it’s heavy and hard. You need to stabilize your whole body, and shows you why you need a strong core!!!!
I use the heavy weights on the deadlifts in workout B, and in the olympic squats in workout A (lower weight when doing the SLD)…

You could add some core work (crunches + hypers), one bicep curl exercise for your girl and maybe calf raises if your calves are lacking…

Rotate the workouts;

Week 1; Monday A, Wednesday B, Friday A.
Week 2; Monday B, Wednesday A, Friday B.

Keeping your shoulders and back healthy and safe.

HERE IS WHAT I DO-

The Agile 8

Upper body

DeFrancosGym.com – Joe DeFranco’s Upper body warm-up routine – YouTube

Morning or Pre Upper Body Workout

Thoracic Spine Roll
1. 10 Center
2. 10 Angle left
3. 10 Angle left
4. 10 Center

Armpit – Lat Roll
1. 10 per Lat

Shoulder Capsule Stretch
45 Secs per Shoulder

Band Pec Stretch 45Degree
45 Secs per Pec

Static Latch Stretch
Leaning for 45 Secs per arm

Band Up and Overs
8-10 Reps 2 Sets

Plate Halos

-THEN-

I do this twice a week Wednesday and Saturday

-Shoulders-
DB Retractions 2×12
DB Cuban Rotations 2×12
Band External Rotations 2×12
Band Internal Rotations 2×12
Band Pull Aparts 2×12
Band Dislocates 2×12
Barbell Protractions 2×12
Posterior Capsule Stretch

The Village of the hardcore

As an analogy picture yourself as a wanderer through life. Sometimes trekking over land you must cross through deep dark woods or over mountains. Other times you stride easily through a green prairie with the smell of sweet grass in the air. As a traveler you are not afraid to take the road less traveled or even navigate upon the water. Your journey is long hard and very eventful as you meet other travelers along the way. Every night as your feet and legs start to ache and your belly grows with hunger you come upon the next village where you will lay and rest, have some food, and learn from the villagers how they live their lives. Like you they have traveled far and wide and know that their stay is rather temporary as well.

What if a village were to exist that contained the hardcore? A place were tough salty and wise beings come together and crush it hard every day. Before you move on with your life’s journey you must stay a while to learn and to be part of the experience, sometimes extreme and impossible other times exhilarating………

As I have repeatedly stated , Life Hardcore is a blog that is about living your days here on earth as a powerful man or woman. Powerful in mind and body. Embracing the idea that you are a form of a machine that is meant to do work , to engage , to break thru barriers and rise to the next level.

This can only be done by choosing a philosophy whose hallmarks are exceptionalism, patients, control of fear, understanding of yourself and others, hard work, Commitment, You can adopt a warriors philosophy which is something that I have done or maybe something else that fits your personality better. But the idea is that every day is a great and special day that needs your attention paid to every detail. Fitness dominates this forum because it is the hard work behind being healthy and strong that teaches us the most primal message of being a person of great character. Developing mental toughness and clarity can be found through the bar bell or the 5 mile run. Pushing past your physical breaking point but exceeding your imagined limitations is key to understanding what striving for your best can be.

When at work always pick the hardest thing to do and be the first to jump up and offer to do it. If you are overwhelmed then seek assistance. Right off the bat you are showing that you are not lazy or afraid and most important….. humble. Do this in the gym as well. Save the easy work for after you busted your ass doing the hard stuff.  Do this every day that you can. Show commitment by never skipping a workout and by always thinking ahead at your job. If you stand tall when everyone else is cowering you will become a leader. Whether you see yourself as a leader or not is unimportant. What is important is how those around you see you. If you are a leader to them then so be it.

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Crossfit gaining popularity among pregnant women, stirring up new debate

Sykose Extreme Sports News

 

Crossfit gaining popularity among pregnant women

HOUSTON (KTRK) — Pregnant women working out is nothing new — maybe walking, hitting the gym, even running. But a growing trend involving intense exercise takes it to a whole new level, and it’s stirring up a whole new debate.

 

Jennifer Timmins is killing it in crossfit with dead lifts, pull-ups and kettle ball swings. And yes, she has a baby bump. She’s due in December.

“Absolutely it pushes your body,” she said.

A life-long athlete, Timmins has been doing crossfit for two and a half years and can’t imagine not doing it during her first pregnancy. She’s still lifting up to 65 pounds, and makes it look easy.

“She’s more determined than anyone, she’s here everyday, and she’s just constantly, constantly, constantly pushing herself,” Covenant Crossfit owner Sean Mata said.

The rise in expectant mothers performing these intense workouts has sparked a lot of debate. Mom-to-be Lee-Ann…

View original post 180 more words

Hardcore Occupations – Nurse

I was visiting someone in the hospital and I was just observing things happen around me and I was very impressed by the nurse and the rest of the staff. We all know hospitals suck but these men and women are in the shit everyday and they have to work very hard , no matter what is going on.

The nursing career is a very tough field to get into. Nurses have to complete a lot of schooling and they have to work nights , weekends and holidays. They see a lot of bad shit and they have to be able to turn it off when they go home to their families.

Nurses are angels and they kick hardcore ass.

I hope that those who get us healthy will always try to be healthy by remembering to exercise and eat well.