3 reasons you're too much of a wuss to join this chick's gym - We Are The Mighty
MIGHTY FIT

3 reasons you’re too much of a wuss to join this chick’s gym

3 reasons you’re too much of a wuss to join this chick’s gym
Military Muscle Gym (MMG) is located in Davie, FL, near Tampa.


You might recognize Kelsey De Santis as the Marine Corps martial arts chick who invited Justin Timberlake to her Marine Corps Birthday Ball, but did you know she also owns a gym in Florida?

Military Muscle Gym is located in Davie, near Miami, and boasts workouts that look a lot like a combination of Cross Fit and the Marine Corps Martial Arts Program with a little bit of boot camp sprinkled in.

And it’s too badass for you.

Why? I’m glad you asked:

1: It’s the Marine Corps and if you’re not a Marine, you’re probably going to break yourself. De Santis started the gym with three other Marines, two of whom are former infantrymen and one a former artilleryman. Their PT game is stronger than yours. Of course, you could try to prove me wrong here, in which case…

2: You might cry when the Marines wandering around the gym walk up behind you and “motivate” you to work harder. In fact, if you’re not crying by the end of your workout, you’re going to cry the next day when you wake up sore as hell.

3. You don’t want to get beat by a girl, and Kelsey is as hardcore as they come. Check out the video below, or the Facebook page for more info and pictures on what exactly is happening at Military Muscle Gym, and you’ll see just how awesome she is. Of course, if you do end up going, it doesn’t break you, you don’t cry, and you don’t mind being out performed by a girl, the teamwork might be a challenge.

Think you have what it takes to take on Military Muscle? Go try it out, and let us know what you think.

MIGHTY FIT

This lifting cue has all the life advice you’d find in a Clint Eastwood movie

I can speak with 90% certainty that in the 1997 classic song tubthumping when Chumbawamba said “I get knocked down, but I get up again.” they were talking about gravity.

This a-hole is literally doing everything in its power all day every day to keep us down. It’s like having a SNCO that wants you to fail just because he doesn’t like your nearly-longer-than-standards-permits haircut.

Today we are talking about how to make gravity your bitch. We might even uncover how to get one step ahead of that E-7 that wants your chevrons.


The concept of straight bar path is about to blow your mind.

[instagram https://www.instagram.com/p/BsY5-ThgBWq/?utm_source=ig_web_copy_link expand=1]Pulse Physiotherapy on Instagram: “B A R P A T H ↕️ . The shortest distance between 2 points is in a straight line… ? . ✅ Hitting your knees on the way up or down during…”

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How a straight bar path undermines gravity

When lifting weights, you aren’t actually lifting weights. You are overcoming gravity’s effect on the objects you are moving AKA the weights.

Our perception of gravity’s effect on a weight changes based on how inline the weight is with the muscles we are using to move the weight.

When the barbell holding the weights is perfectly inline with our balance point and the muscles we are using, the weight only feels as heavy as it actually is.

When the barbell is not inline with our balance point and muscle mass, the weight feels heavier than it actually is. It feels as if it is being pulled away from us by gravity.

[instagram https://www.instagram.com/p/BtvxNkwB2Iy/?utm_source=ig_web_copy_link expand=1]Eugen Loki on Instagram: “⭕️CORRECT SQUAT BAR PATH⭕️ – A lot of people have the idea that if you don’t have a perfectly vertical bar path, your squat is inefficient.…”

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The further from center mass, the heavier the weight feels.

Moving with a straight bar path is our best attempt to prevent gravity from pulling the weight away from us.

The straighter the path, the less extra resistance we have to overcome.

This is why form is so important in the barbell lifts. Poor form doesn’t only increase the risk of potential injury, it also makes the weight feel heavier than it actually is.

3 reasons you’re too much of a wuss to join this chick’s gym

The bench press requires a curved bar path for the benefit of our shoulder health, not because we want to give into gravity’s force.

(@pheasyque via Instagram)

Straight Bar Path and Neuromuscular connection

Nearly all of the strength gains an individual experiences in the first 6-8 weeks of lifting is due to these two things.

You become more efficient at lifting. Your bar path becomes straight in your search for the path of least resistance. Also, the connections between your muscles and your brain become stronger and more efficient to ensure that straight bar path on every rep.

3 reasons you’re too much of a wuss to join this chick’s gym

Sometimes straightest bar path is just to shut up and color…

(Air National Guard photo by Airman 1st Class Katie Schultz)

How you can use this to your advantage when dealing with higher ranks

We squat and deadlift to fulfill a higher purpose, to get stronger. We utilize the straightest bar path possible so we can move the most weight possible so that we can become stronger faster.

Likewise, we serve to fulfill a higher purpose. In order to fulfill that purpose, whatever it may be for you, we must work with superiors that make our lives difficult.

There is a straight bar path equivalent here. Dealing with gravity is the easiest when we only push vertically directly against it, not on an angle. Dealing with a stubborn boss is easiest when you find the path of least resistance as well.

Maybe that means getting the hardest part of your job done when they are at lunch.

3 reasons you’re too much of a wuss to join this chick’s gym

Life is like the back squat; difficult while forcing growth.

(U.S. Marine Corps photo by Cpl. Danny Gonzalez/Released)

Maybe it means only reporting to them when they absolutely need to be informed.

Maybe it simply means always responding in a respectful manner, even if you don’t necessarily feel respect for them.

I know that sounds like some bologna advice. Imagine a scenario in which you get ripped into every time you neglect a salute or to say “Sir/Ma’am.” That ass tearing might take 10-15 minutes out of your day and make you feel butt-hurt for the rest of the day, which in turn will make you worse at your job and perpetuate more sessions of getting chewed out.

That’s inefficiency at its worst.

By finding the “straight bar path” for each person that outranks you, you can fulfill your purpose with the least resistance possible. There will still be resistance, don’t get me wrong, but that’s why we join. To overcome that which we previously thought insurmountable.

3 reasons you’re too much of a wuss to join this chick’s gym

We all experience resistance to different degrees. It is always an opportunity to overcome, never a reason to quit.

(U.S. Army photo by Staff Sgt. Kalie Frantz)

A friend of mine recently said something to the effect of:

Life is like a video game, if you’re going in a direction with no bad guys, you’re going the wrong direction. The purpose of the game is to kill bad guys.

The same goes for life. Resistance should exist, whether it be gravity and a barbell or a particularly difficult job. We are here to overcome that resistance with the straightest bar path possible and get stronger as a result.

Work smarter, so you can be harder.

3 reasons you’re too much of a wuss to join this chick’s gym
MIGHTY FIT

Try this killer treadmill workout – especially if you’ve got bad knees

Go backward for a better burn

Have you ever seen someone go backwards on a treadmill? I’m sure you have, and you may have thought to yourself, “What is that idiot doing?!” Well, according to researchers from South Africa, they are not idiots after all. In fact, you may consider doing some backwards cardio from time to time — especially if you’re getting over a knee problem.

The researchers had 39 subjects with various knee injuries follow a rehabilitation program that involved either forward- or backward-pedaling on the treadmill and elliptical machines. They reported at the 2011 Annual Meeting of the American College of Sports Medicine that the group going backwards increased their aerobic capacity by 10% more than the forward group. The backward group also increased their quad and hamstring strength more than the forward group.


3 reasons you’re too much of a wuss to join this chick’s gym

(Flickr photo by OIST)

Jim’s take-home point

If you have a knee injury or are getting over a knee injury you should definitely consider going backwards on the treadmill and elliptical from time to time. But even if you have no knee injuries you still might consider going backwards, not just to mix it up but the boost your leg strength more and even your aerobic capacity. The elliptical is the easiest to do this on. For the treadmill, be sure to start slow until you get the hang of it and gradually increase your speed. You can also go backwards on the track or anywhere outdoors, just be careful about what’s behind you.

Source: Terblanche, E., et al. Annual Meeting of the American College of Sports Medicine, 2011.

Go manual for more muscle

One thing that I preach is doing shorter — but more frequent — bouts of cardio throughout the day.

This will actually help you burn off more fat than just doing one long cardio session. If you have followed my advice here, you may have looked into purchasing a treadmill for your home so that you can get in your cardio workouts at any time of day. But maybe you were daunted by the price tag. After all, many quality, motorized treadmills can cost you more than id=”listicle-2627551358″,000.

I have some good news for you — the best treadmill that you can buy may be closer to just 0

This kind of treadmill is known as a manual treadmill. Yes, the kind that you have to keep going with your own leg power. It’s no frills and no thrills, but the two studies below show why manual or non-motorized treadmills are better than their motorized counterparts.

First, University of Wisconsin (Milwaukee) researchers compared the calories burned and heart rate during walking at similar speeds on a motorized treadmill versus a non-motorized treadmill. They reported that the non-motorized treadmill lead to a 20% higher increase in heart rate and a 40% greater calorie burn! So forget about running on the motorized treadmill, using a non-motorized one will give you more a workout for faster fat loss.

3 reasons you’re too much of a wuss to join this chick’s gym

(Flickr photo by David Ohmer)

Researchers from Carroll University, in Waukesha, Wisconsin, measured muscle activity of the vastus lateralis — one of the four quadriceps muscles — the hamstrings and gastrocnemius (calf muscles) when subjects walked on a standard, motorized treadmill and on a non-motorized treadmill. They discovered that the non-motorized treadmill increased muscle activity of the quads by over 50% more and muscle activity of the calves and hamstrings by 100% more than the motorized treadmill. This means that using a non-motorized treadmill to do your cardio on can also help you to bring up your quads, hams and calves development.

Jim’s take-home point

A harder workout, bigger leg muscles, more calories burned, and the cost can be as low as 0—why wouldn’t you get a manual treadmill?! Try doing a few 10-minute bouts of sprinting HIIT workouts on one of these bad boys and you will feel it in your legs for sure and see it on, er off your waist.

Source: Snyder, A. C., et al. Energy expenditure while walking on a non-motorized treadmill. Annual Meeting of the National Strength and Conditioning Association, 2010.

Source: Edilbeck, B. P., et al. Comparison of muscle electromyography during walking on a motorized and non-motorized treadmill. Annual Meeting of the National Strength and Conditioning Association, 2011.

This article originally appeared on G.I. Jobs. Follow @GIJobsMagazine on Twitter.

MIGHTY FIT

4 ways to make ‘planking’ easier

Working out your core is one of the toughest and most painful parts of any exercise routine. Putting strain on your torso and getting that unique, deep burn isn’t a very appealing prospect to most people — they’d rather be making gains in their arms or chest.


Planking primarily targets your core muscles, like the hip abductors, pelvic floor, lower back, and lower chest. During a plank, all of these structures must work in concert to hold up the body’s weight, strengthening the entire group with a single exercise. Although most people only hold the position for between 30 and 60 seconds, this brief moment can feel like a freakin’ eternity.

To help all you hopefuls looking to strengthen your core, we’ve come up with a few proven remedies to get your mind off the anguish. Use these tips to hold a plank for long periods of time, build core strength, and, most importantly, get those abs to pop out.

Also Read: 5 workout machines you should skip while at the gym

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Control your breathing

As you hold a plank, your body will tire out. Your torso will let your brain know it’s getting sore via pain receptors. Although it’s wise to listen to your body, at times like these, it’s better to distract yourself from every little message sent to the brain. A great way to do this is by focusing on your breathing.

Breathing deeply relaxes your body and blocks out distracting thoughts like, “when the hell will this exercise be over?” The next time you decide to shoot for a 45-to-60-second plank, inhale in on a 4-count and exhale for just as long. After just fifteen inhales and exhales, you’ll be at the 1-minute mark.

Easy, right?

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Watch a motivational YouTube clip

Working out is meant to break you down physically. It takes mental strength to push through discomfort. That’s exactly why so many people hire trainers — for outside motivation that pushes them through those last, crucial minutes of intense training.

If you don’t want to shell out cash for a trainer, there are other ways to find the motivation to get into tip-top shape. Many people watch cool motivational YouTube clips to distract the mind and block out the physical pain. Via that smartphone you keep in your pocket at all times, you can quickly view a “moto” clip (like the one below) to get you through those final seconds of your plank.

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Conduct an intra-modification

As with any other exercise, there are many variations of planks, each designed to focus on the various muscles that make up your core. You can use this information to your abdominal advantage. If you start out in a four-point plank and fatigue sets in, modify the exercise and move into a side plank.

The idea is to build up your strength gradually — go until you can’t.

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Recite a music verse in your head

Everyone likes music. There’s no doubt that you’ve memorized a few verses during all those hours you’ve logged listening to the radio. So, as you set out to challenge your body via planking, start reciting a 45-to-60-second song verse in your head — not out loud — to get you through the tough, physical static hold.

Your abs will thank you later.

MIGHTY FIT

4 health benefits of drinking the coffee in your MREs

Besides water, coffee is the most popular drink in the entire world. Countless people from around the globe wake up every morning to a beautiful cup of the brewed beverage and drink it to get that critical morning boost.

Now, when a service member is chilling out in the field and they rip open an MRE, there’s a little pouch of coffee just begging for some hot water. Since that pouch doesn’t look as appealing as that fruit-punch drink, we tend to chuck it back into the opened MRE bag, never to meet its hot-beverage destiny.


However, we’re here to tell you why that’s not the best option.

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Coffee lowers your chances of developing four major medical issues

According to Dr. Michael Roizen, drinking coffee lowers your chances of developing Alzheimer’s and Parkinson’s, along with liver and ovarian cancer.

The board-certified anesthesiologist explains that those medical benefits come from the caffeine within the drink and polyphenols, a micronutrient found in the coffee plant that’s packed with antioxidants.

Staying on your toes

When we first wake up, our brains typically aren’t functioning as well as they do later in the day. Caffeine, the world’s most popular psychoactive drug, tends to take over the adenosine receptors in the brain, which are responsible for making you feel tired.

Now, when you’re feeling tired on post, drink that MRE coffee and block those sleepy receptors. The health benefit here comes with not falling asleep getting killed while you’re on watch.

That’s huge.

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Filter that instant coffee

Now, we know what you’re thinking, why would I filter instant coffee? Sounds stupid, right? Coffee contains over 1,000 compounds and some of those can elevate your cholesterol.

To help get the benefits without any of the drawbacks, pour instant coffee through a paper filter or a clean t-shirt. This will separate those cholesterol-raising compounds from the good stuff.

Drinking coffee can also reduce your chances of developing type 2 diabetes. That’s also f*cking huge.

It boosts your metabolism

Since caffeine is a stimulant, it raises all sorts of levels in your body, like blood pressure and heart rate. Because of that, your metabolism jumps and burns more calories to meet your body’s rising energy needs. Now, don’t think that drinking a lot of coffee will solve your love-handle problem — it won’t — but it will give you some extra energy while you’re in the gym.

MIGHTY FIT

The 5 best military academy athletes who went pro

The Commander-in-Chief will allow military academy athletes who excel on the field to go pro before they have to repay their service on the battlefields, according to a May 6, 2019 statement President Trump made from the White House Rose Garden. Trump was hosting the West Point Black Knights football team at the time.


“I’m going to look at doing a waiver for service academy athletes who can get into the major leagues like the NFL, hockey, baseball,” Trump said. “We’re going to see if we can do it, and they’ll serve their time after they’re finished with professional sports.”

These days, service academies can sometimes get overlooked by scouts and fans alike. Cadets and Mids who are highly touted will often switch schools in order to get access to the world of professional sports, missing their chance to serve. But service academies have introduced some great players into our collective memories.

3 reasons you’re too much of a wuss to join this chick’s gym

Phil McConkey

McConkey was a former Navy Mid who spent most of his NFL career as a wide receiver with the NY Giants. McConkey was a rookie at 27 years old, but legend has it coach Bill Parcells signed McConkey based on a tip from one of his assistants who happened to have been an assistant coach at Navy, Steve Belichick. McConkey spent six years in the NFL, catching a TD pass in Super Bowl XXI that helped the Giants top the Denver Broncos.

3 reasons you’re too much of a wuss to join this chick’s gym

Chad Hennings

Hennings was an award-winning defensive tackle at Air Force who was picked by the Cowboys in the 11th round of the 1987 NFL draft. He spent four years as an Air Force pilot before getting back to the NFL and playing with Dallas in a career that included three Super Bowls.

3 reasons you’re too much of a wuss to join this chick’s gym

Mike Wahle

Wahle spent most of his career with the Green Bay Packers but also played in Carolina and Seattle – after playing in Annapolis. Though he spent his college years as a wide receiver, by the time he was ready to enter the draft, he was an offensive lineman. He resigned his commission before his senior year.

3 reasons you’re too much of a wuss to join this chick’s gym

Ed Sprinkle

The former Navy defensive end was a four-time pro bowl selectee who was often called “The Meanest Man in Football.” For 12 years, he attacked quarterbacks like they were communists trying to invade America. In one championship game (before the AFL and NFL merged to form the NFL we know today), Sprinkle injured three opposing players, crippling their offense.

3 reasons you’re too much of a wuss to join this chick’s gym
Minnesota Vikings vs Dallas Cowboys, 1971 NFC Divisional Playoffs

Roger Staubach

Was there ever any question about who would top this list? Staubach isn’t just a candidate for best player from a service academy, or best veteran player, he’s one of the most storied NFL players of all time. The Heisman-winning Navy alum and Vietnam veteran served his obligation in Vietnam, won two Super Bowls, one Super Bowl MVP pick, was selected to the Pro Bowl for six of the ten years he spent in the NFL, and is in the Football Hall of Fame.

MIGHTY FIT

Here’s what happens when veterans stop exercising

Throughout all the years of our military service, many of us spent a good amount of time exercising- getting into and staying in top physical condition, which enabled us to better perform our jobs. From all those long miles we ran in formation to all the push-ups we counted during our assessment tests — our bodies were highly activated.

Then, something incredible happened. We received our DD-214s and got the hell out of dodge. Now, the fact that the CDC recommends that adults undertake moderately intense aerobic activity at least twice a week takes a backseat to the fact that we don’t have to do it anymore.


Unfortunately, due to a sudden change of priorities, many of our workout routines quickly dwindle away — and the change is felt immediately. After just seven days of inactivity, our bodies start to feel less fit, our muscles don’t feel as large, and it’s estimated we’ve lost approximately 5 percent of our VO2 max.

 

3 reasons you’re too much of a wuss to join this chick’s gym
Capt. Dustin Benker runs on a treadmill at the U.S. Air Force Academy’s Human Performance Laboratory to check his oxygen and carbon dioxide levels while he works out. (U.S. Air Force photo by J. Rachel Spencer)

 

 

VO2 max measures the maximum amount of oxygen you utilize during an intense workout. This measurement is considered one of the best indicators of an athlete’s cardiovascular strength and endurance. A decrease here means less oxygen is available for generating energy.

Within the next few weeks, your VO2 max will have dropped more than 10 percent and you’ll begin to notice a loss in physical strength. Your myocytes (muscle cells) will start to shrink and your count of lipocytes (fat cells) will increase.

That’s not a good thing.

 

3 reasons you’re too much of a wuss to join this chick’s gym
A closer look at your muscle (left) and fat cells.

After two-months of no aerobic activity, your VO2 max has dwindled a full 15 percent and, of course, you’re still losing myocytes and gaining lipocytes — which causes you to bloat.

Maintaining this low level of activity puts you at a greater risk of high blood pressure, obesity, and various cardiovascular diseases. It’s also a contributing factor to why veterans end up suffering from certain types of depression.

So, to all of our brothers and sisters in the veteran community: Try and stay active — not only will it keep you looking good, it’ll help you transition back into civilian life.

MIGHTY FIT

What supplements in the Exchange are worth your money? Part 1

Some hucksters will have you believe that in order for you to get the best results from your training you need to be taking some combination of pills and powders daily.

That’s not true. There are very few supplements that are worth the plastic tubs that they’re stored in. I’m here to tell you which supplements are worth it and which aren’t.


In order to keep things relatively uncomplicated, the supplements that I talk about here are only those that you don’t require to survive. The vitamins and minerals that we require for life are just that, necessary to survive. Obviously, if you are deficient in one of those, you should be supplementing or changing your diet around.

NO!

What I’m talking about are those supplements that are completely unnecessary for human life that you’re potentially spending greater than 10% of your monthly income on… I’m talking to you Cpl Jones.

I went to bodybuilding.com and searched their top 50 most selling supplements. I’m sure this list is very similar to the sales in your closest Exchange on base, so I’ll just use it as a proxy. Out of those top 50 selling supplements, all fall into the following categories:

  • Protein powder
  • Pre Workout
  • BCAAs
  • Creatine
  • Post-workout
  • Weight loss AKA Fat burner
  • Multivitamin
  • Intra Workout
  • Testosterone ‘support’
  • Omega 3
  • Pump stimulator
  • Mass gainer
How Much Protein To Build Muscle? The TRUTH !

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Protein powder

I don’t fully accept that protein powder is a supplement…because it’s a macronutrient. You need protein. If you aren’t getting enough in your diet from foods, It’s perfectly acceptable to buy and use some form of protein powder.

When should you have it? Literally whenever. There is no significantly important anabolic window. If you are eating somewhere in the ballpark of .8-1.3 grams of protein per lb of body weight per day, then you’re fine. For more on nutrition timing, check this out.

NOW, not all protein powders are created the same. There are generally three factors that you should keep in perspective when you go to buy some protein powder. Here they are in order of importance:

  1. Leucine Content: If a protein powder has less than 11% leucine or if it doesn’t list the exact proportions of amino acids, it’s sh!t protein with useless fillers. You don’t get an adequate muscle protein synthesis response with any dose of protein that has less than 2.5 grams of leucine in it. 11% leucine puts you at just over 2.5g of leucine for a typical serving scoop of powder of 25 grams of protein. This may seem more complicated than it actually is… read more on it here or shoot me an email at michael@composurefitness.com, and I’ll gladly explain it to you in detail.
  2. Ingredients: If you’re supplementing with additional protein, then supplement with protein, not a ‘proprietary blend.’ If there are other ingredients in your preferred brand, the chances are that they are simply trying to distract you from the fact that there’s an inadequate amount of leucine per serving.
  3. Sourcing: This one is simply based on your preferences. If you’re vegan or dairy doesn’t sit well in your stomach, then you’ll want to avoid proteins like whey and casein. Typically worthwhile vegan proteins will be a blend in order to get you the required amount of leucine. That being said if it doesn’t tell you what the blend is or again how much leucine there is per serving then it’s bullshit hippie nonsense made by someone just trying to take advantage of you or that’s too stupid to understand how protein supplementation works; either way, they don’t deserve your money.
How I make my own Pre-Workout to be both more effective and save $$$$$

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Pre-workout

This category is pretty large, mostly I’m talking about those dumb supplements with names like Gnar Pump, NitraFlex, Pre-Kaged, NeuroCore, and Pump Mode. Chances are that if it has a dumb name, it’s a waste of your money.

You’ll see, though, my umbrella recommendation is pretty consistent. If the supplement you’re considering contains any trademarked or patented blend/mix of supplements instead of individually listing the supplements, don’t buy it.

There are plenty of pre-workout supplements that have been shown to help increase performance. Recommendations are varied depending on what type of training session you are walking into and what the rest of your diet looks like.

Caffeine taken with theanine are pretty much always a safe idea to supplement with 30 minutes prior to training. That is my blanket recommendation for pre-workout. I failed to find any pre-workouts on the top 50 purchased supplements on bodybuilding.com that contained solely caffeine and theanine. They pretty much all have nonsense and bullsh!t in them.

If you’re a constant experiment, which you are, and you want to find out what actually impacts your performance, which you do, how can you figure that out if you’re taking a supplement that has 60 ingredients? There’s no way to know what’s working, what’s fluff, and what’s contributing to the tingling side-effect.

If you’ve already Pavlov’s-dogged yourself into needing that tingling sensation in order to get a good workout have no fear, it’s not something dangerous.

  • It’s probably beta-alanine that your favorite blend uses to achieve that feeling, which isn’t harmful and can actually aid in physical efforts over a minute.
Or it’s niacin, which although harmless at low levels, can lead to insulin resistance from prolonged exposure.
EVERYTHING YOU NEED TO KNOW ABOUT CREATINE (Ft. Eric Helms)

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Creatine

Creatine is probably the most highly researched supplement in existence. Yes, it does work, but what it does is probably not what you think it does.

Creatine doesn’t make you stronger or more muscular. It helps increase your power output, which in turn can make you stronger and more muscular.

It’s cheap and effective. If you want to invest in one supplement that will help you in your strength/muscle/health journey, this is the one.

If you want a full rundown on how creatine works exactly, send me an email at michael@composurefitness.com

and I’ll write a future article on the topic.

3 reasons you’re too much of a wuss to join this chick’s gym

In part 2 I’ll cover BCAAs, Post Workout Supplements, Intra Workout Supplements, and Multivitamins. That’s when things get interesting.

As I mentioned multiple times throughout this article, if you have any questions or alternative opinions on my take on these types of supplements, do not hesitate to email me at michael@composurefitness.com.

As always, when it comes to nutrition, your number one solution to any dietary need or hack should be to alter your diet of real foods to get adequate quantities and proportions of macro and micronutrients. Only after you have that dialed-in like I very explicitly outline in The Ultimate Composure Nutrition Guide should you bother walking down the supplement aisle.

If you made it this far in the article, you clearly care about your health and fitness. Why then have you not joined the Mighty Fit FB group? If you are in the group post in there which category of sports supplements that I covered in this article that you are the most disappointed by.
3 reasons you’re too much of a wuss to join this chick’s gym
MIGHTY FIT

Researchers: Drinking coffee might help prevent suicide, among other health benefits

Coffee gets credit for a lot of miraculous effects, whether deserved or not. It’s not going to stunt your growth, it won’t dehydrate you, and slamming coffee after a night of binge drinking won’t sober you up. Not even a little bit. 

No matter what “researchers” continually seem to find on the internet, there are some true facts that make coffee an important part of a balanced breakfast, like staying alive in a world that’s constantly trying to kill you. 

Drinking a good three to five cups per day will cut the risk of cardiovascular disease and cancer, it actually will hydrate you, and, most importantly (to this story at least), studies show coffee consumption cuts the risk of suicide by half

In a 2013 study, researchers at the Harvard School of Public Health found that consuming more than one cup of a caffeinated beverage every day had a protective effect on the drinker’s risk of suicide. The public health professionals’ caffeinated beverage of choice was an 8-ounce cup of coffee.

3 reasons you’re too much of a wuss to join this chick’s gym
Coffee and ghee are a popular combination for the health-conscious coffee drinker. Photo courtesy of Black Rifle Coffee Company.

A sample population of more than 200,000 logged their food consumption in previous studies conducted by the school. Every four years over the span of 10 to 16 years, food use frequencies were tracked and measured. With a stunning 95% certainty, researchers found those who drank two to three cups of coffee every day cut their risk of suicide by almost half. Those who enjoyed four or more cut their risk by 53%. 

While Harvard isn’t the best public health school in America, it sounds convincing. Besides, not everyone can get into Johns Hopkins. 

It’s important to note that while Harvard chose to track all caffeinated beverages, it singled out coffee and decaffeinated coffee in the study, likely because the most common source of caffeine in America comes from coffee. But coffee studies have a long and troubled history.

In 1991, the World Health Organization added coffee to its list of possible carcinogens, or cancer-causing substances. If you need an idea of how much anyone listens to the WHO, just look at the spread of COVID-19. Or consider the fact that the very next year, half of Americans over 10 were drinking at least one cup every day.

Though one researcher was brave enough to tell the medical community they were wrong in 1992, coffee wasn’t exonerated until 2016. The WHO was forced to reverse itself and report that it may, in fact, be beneficial. Apparently the original study forgot to account for coffee drinkers who were also smokers.  

3 reasons you’re too much of a wuss to join this chick’s gym

“When these studies originally got started, back in the ’50s and the ’60s, it would be difficult to find an adult in this country that didn’t start their day off without having a cigarette and a cup of coffee,” Dr. Roy A. Jensen, the director of the University of Kansas Cancer Center, told the PBS show Nova.

Coffee drinkers everywhere are still waiting for the apology.

When it comes to cancer, the prairie-dogging caused by your first cups of the day is coffee speeding up the digestive system and cleaning out carcinogenic substances in your colon. Antioxidants in coffee ease inflammation, which is a risk factor for many kinds of cancer, especially in the liver.

The same antioxidants protecting your liquor processing unit are at work in the brain, increasing alertness and acting as a natural antidepressant. In fact, drinking coffee was found to decrease the risk of an early death by as much as 16%.

There are possible emotional side effects to drinking too much coffee, of course. The caffeine in coffee can leave you jittery, anxious, and rambling like an idiot after a point, usually after the average drinker’s fifth cup. 

So skip the decaf, stop at two to five cups, and enjoy the miracle of modern medicine.  

MIGHTY CULTURE

This smart scale whipped me into shape faster than a personal trainer

If December is the season for consumerist gluttony, and full-fat eggnog, then January is the time for carrot sticks, running on the treadmill, and staring blankly at a scale that says you’ve only lost two pounds since the new year. If you, like me, found yourself in that happy place between despondency and full-on despair, you may need a smart scale to ever so gently nudge you along.


We’ve all felt that intense, cloying sense of dread when stepping on the scale. They’re generally the square, bulky things you willfully sidestep when you walk in to take a leak. Enter the Qardio’s QardioBase2. It makes getting into shape … intriguing. It’s a WiFi- or Bluetooth-connected circular scale that hooks up with the corresponding app and works on any surface, and it’s designed to be your kinder and gentler weight loss and fitness coach.

3 reasons you’re too much of a wuss to join this chick’s gym

Fitness resolutions may center on pounds and ounces, but Qardio’s QardioBase2 smart scale focuses its feedback on direction rather than specific, hard-core goals. If you’re looking for something that offers its readout in more general, encouraging terms rather than the bark of a drill instructor, this is the bathroom scale for you.

Rather than spitting out a single weight, the QardioBase2 provides feedback on your body mass index, tracking it over time and rewarding you with one of three faces: smiling for weight loss, a neutral face for negligible results, and a frown when you’ve indulged a little too much.

Granted, for some its smiley-centric feedback is a bit too twee, and for those who need black-and-white reports, it also reads weight, along with muscle mass, fat percentage, bone, and water composition, allowing you to drill down as far as you want. All stats are recorded via its app to you can track progress over time. It weights just under seven pounds, is 13 inches in diameter, and works with iOS 10.0 or later, Kindle, Android 5 or later, and the Apple Watch.

Beyond the emoji feedback, which may be a tad precious, there’s a lot more to love. Its sleek design and tempered glass top in either black or white is less than an inch thick and adds class to even the most humble bathroom.

For those who want options for the whole family, it automatically detects individual users, recording data separately as such. It also has a pregnancy mode to track weight gain and progress as your partner gets further and further along in her pregnancy. Plus, she can add pictures to her numbers, so she can look back and remember what she looked like when the baby was the size of a walnut.

With the QardioBase2, I had a healthy alternative to the dreaded decimal point. Its feedback is less judgy that others in its class, but the various functions and multi-user ease makes this a scale I’m happy to use all year. Instead of dreading weighing myself, I was actually … well, excited is too strong a word. But heavily invested.

This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.

MIGHTY FIT

5 easy ways to avoid holiday weight gain

It’s easier to gain weight during the two-month period between Halloween and New Year’s Day than any other time of the year.

From colder weather to football season, holiday parties, having snacks all over the house and office, and huge feasting holidays, it is no wonder why everyone is ready to start a “resolution” by the time the new year comes.

The list below includes ways to stay ahead of the weight gain curve by considering a few minor tweaks to your day:


3 reasons you’re too much of a wuss to join this chick’s gym

1. Don’t quit.

The most important thing is to keep the habit of working out or physical activity on your schedule. Stick to your workout even when extra travel, late work hours and excessive social events interfere with the best intentions. You may have to be flexible and do something for a shorter time before or after work, even if it is only walking or a quick PT pyramid. The best way to avoid holiday weight gain is not to get out of the exercise habit.

3 reasons you’re too much of a wuss to join this chick’s gym

2. Walk it off.

Keep walking or add walking throughout the day in multiple sessions. Walk before every meal, even if only for 10 minutes. Walk longer in parking lots (be safe) when at work or shopping. Take regular breaks every hour at work to walk to the bathroom. A good way to remember to do that is to drink water throughout the day so you have to get up regularly. Otherwise, set a timer for 60 to 90 minutes and remind yourself to walk for three to four minutes around the office, up and down stairs, or to your car and back to get some fresh air. You will find this quick getaway helpful with productivity as well.

3 reasons you’re too much of a wuss to join this chick’s gym

3. Like football? Keep moving.

Football season gets many Americans to sit still for hours several days a week. Try to get up during commercials, walk during halftime or actually bring the treadmill or stationary bike into the TV room. If you walk during commercials, you will accumulate about 20 minutes of activity per hour of watching television.

3 reasons you’re too much of a wuss to join this chick’s gym

4. Avoid game-time snacking & drinking

This is a tough one and requires discipline. It is easy not to move for hours during a game and add in another 500 to 1,000 calories of soda, beer, chips and other game-time foods. Keep moving, as detailed above, and you will limit your ability to put food and drinks into your mouth. After a game, you can break even or have a 500- calorie surplus or deficit — it just depends on how you control snacking and being sedentary.

3 reasons you’re too much of a wuss to join this chick’s gym

5. Twenty-minute challenge

When time is tight, try to get at least a daily minimum standard of activity, even if it is just 20 minutes. See how much you can do in 20 minutes. How far can you walk in that time (or total accumulated walks)? How far can you bike or swim in 20 minutes? How high can you move through the PT Pyramid in that time? Can you get into the gym and do a 20-minute gym circuit of as many machines as possible?

Any of these ideas will help you burn off steam and make you feel like you did something. Fit this 20 minutes into your lunch, before work or after dinner if you have to. You will find that you will sleep better as well.

In the end, it comes down to discipline. You need discipline not to break old training habits while creating new bad habits of binge-eating and binge-watching television (without activity). I know it is easier said than done, but this season will not last forever, and you will wish you had not forsaken your health and fitness once the weather turns nicer.

This article originally appeared on Military.com. Follow @militarydotcom on Twitter.

MIGHTY FIT

Fantasy Football After Action Report: Week 11

An assembly of trusty vets round out this week’s Blue chip medals and the Badass hit of the week.


https://twitter.com/JennaCottrell/statuses/1196138138156126208
That is playing fearless. Josh Allen with the bomb to John Brown #Billspic.twitter.com/oj1k7EoT1Z

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Blue chip medal

John Brown, WR, Bills- Introducing your top fantasy scorer of week 11— John Brown. Brown is the best-kept secret in fantasy football, and an absolute stalwart of consistency. He is the only player in the NFL with at least 50 receiving yards in every game (putting him at 9.5+ in every single game). The only problem with Brown? His schedule includes ball-hawking secondaries down the stretch, including Pittsburgh and New England.

Mark Ingram, RB, Ravens- Ingram took the stand in his post-game press conference Sunday and basically said he’d toe-up with anybody who doesn’t think Lamar Jackson is an MVP. Very few people would take up that fight (maybe Russel Wilson would… or Ciara). However, Jackson should say the same about Ingram being a pro bowl RB. Ingram is the 12th highest scorer in running backs and a staple of the most dangerous offense in the NFL.

Michael Thomas, WR, Saints- Michael Thomas just quietly broke the record for most receptions through 10 games in NFL history. He’s on pace to beat the single-season reception record, and is obviously a PPR wet dream. Just listen to his last four fantasy outings: 25.4, 28.2, 27.3, and 22.1…. Need to take a cold shower after that.

Dak Prescott, QB, Cowboys- Well that annoying dude you went to basic with is finally right, the Cowboys have a quarterback who could throw for 400 yards. Dak threw for 444 and put up 31.6 fantasy points this last week en route to a stellar stretch of fantasy games. He has weapons, an offensive line, and a dynamite running back—sky is the limit for Dak come fantasy playoffs.

https://twitter.com/Kofie/statuses/1196241779751837696
Mitch Trubisky and Jared Goff when they realize someone has to win the gamepic.twitter.com/u1SBcVfYqZ

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Loss of rank

Jared Goff, QB, Rams- The Rams are broken. Much like a femme fatale in an old noir flick, Goff secured his bag (4 years for 4 million) and immediately went missing. He looks confused, lethargic, and does not have the lethal running attack of yesteryear to float his poor play. He’s still owned in ~70% of ESPN leagues, while plenty of more viable options float around unclaimed.

Latavius Murray, RB, Saints- Murray’s streak of dominance in Kamara’s absence is over, and it is time for Murray to retreat back to the loamy fringes of deep 14 team league lineups. Murray is a talented downfield running back, but simply doesn’t have the opportunities moving forward to put up any kind of viable numbers, save for a vulture goalline TD here and there.

Devin Singletary, RB, Bills- Singletary has become a roster staple across the league, if only because of the shallow RB pool this year. It seems like he’s a consistent presence for starting rosters across ESPN, but after posting back to back single-digit performances against the Browns and the Dolphins (dis-respectfully), there are more promising backs floating around.

Terry McLaurin, WR, Redskins- Well, the “Scary Terry” reign has ended as abruptly and disappointingly as his NBA counterpart “Scary” Terry Rozier’s did. He’s put up nothing but single-digit efforts since week 6. Barring injury, Haskins is going to be under center moving forward, which does not help his case.

Crazy circus catch by Deebo Samuel. (via @akashanav)pic.twitter.com/AqmP57GCze

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Promotion watch

Deebo Samuel, WR, 49ers- Samuel may be the most potent weapon in Jimmy G’s arsenal. Don’t buy it? Peep Deebo’s absolutely insane catch above. Outside of his catch-of-the-year caliber grab, he’s got back to back 19+ point games against fierce secondaries in Seattle and Arizona. He’s available in about 70% of leagues, and is worth a waiver while pickings are slim.

Ryan Griffin, TE, Jets- Griffin made use of a massive opportunity in Herndon’s injury. He had five catches for 101 yards and a touchdown. He had multiple red zone targets from Darnold and, in a time when tight ends are at an insane premium, could be a viable option down the stretch.

Calvin Ridley, WR, Falcons- Calvin Ridley is giving fellow ex-Alabama receiver Julio Jones some serious relief. When Jones draws double coverage and key safety attention, Ridley is punishing secondaries for not spreading the attention. It makes for a teeter-totter of production between the two receivers— but Atlanta’s offense is too much of a playground to ignore.

Michael Gallup, WR, Cowboys- Gallup is trending upwards in fantasy production. Gallup is benefitting from lining up on the opposite side of Amari Cooper in the same way that Ridley benefits from playing alongside Julio Jones— he is able to torch the weaker coverage defensive backs. Gallup has put up three double-digit fantasy performances in a row and could be on a major upswing.

Nick Bosa, meet Larry Fitzgeraldpic.twitter.com/Q4NXIG2AnL

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Badass hit of the week

Larry Fitzgerald

A really fun NFL fun fact: Fitzgerald has more career tackles than drops. Another fun NFL fun fact: that old man will still lay you out. Fitzgerald crack blocked the young phenom Nick Bosa in a poetic stroke of old school’s undying grip on all things tough. “Ok Boomer…”

MIGHTY FIT

Skip the scale and throw on those old shirts to gauge your fitness progress

Whether you just got back into working out after a long hiatus or you’re just switching up your game, everybody has one thing in mind when it comes to fitness: results. Improvement is the name of the game, but along the gradual transition from flabby to fit, it’s not always easy to see how far you’ve come with the naked eye. That’s why we big-brained monkeys prefer quantitative measurements of our progress: something with numbers that change over time. For many of us, that means making regular stops at the scale… for better or worse.


3 reasons you’re too much of a wuss to join this chick’s gym

We tend to think weight is a reflection of fitness, but there’s a lot more to it than that.

(U.S. Air Force photo/Airman 1st Class Alexander Cook)

The thing is, your scale isn’t all that good of an indicator of how well you’re doing. While keeping tabs on your weight is never a bad idea, it’s important to remember that your weight will fluctuate quite a bit throughout your weight loss journey. There are a number of variables, for instance, that can affect a person’s level of water retention throughout the week — causing your weight to fluctuate up and down and really taking the wind of your proverbial fitness sails when you’re reveling in every pound lost.

And of course, there’s the long-held truth that muscle mass weighs more than fat, despite taking up considerably less space. If you haven’t worked out in a while, chances are good that you’re not just changing the shape of your body, but also it’s physical makeup (to an extent). As you burn fat and develop muscle, your body simply isn’t composed of the same ratio of materials it was the first time you stepped on the scale–really sucking the value out of a comparison measurement.

Think of the human body as a 200-pound pile of clay sitting on a scale. Someone lowers a curtain so all you can see are the numbers on the scale. Behind that curtain, someone removes thirty pounds of wet clay and replaces it with thirty pounds of marble. From your vantage point on the other side of the curtain, nothing has changed, but in reality, there’s been a dramatic shift in the body’s makeup.

3 reasons you’re too much of a wuss to join this chick’s gym

The way 180 pounds looks on you may be different than how it looks on professional body builder and Senior Airman Terrence Ruffin, but to the scale, you’re one in the same.

(U.S. Air Force photo/Samuel King Jr.)

The scale isn’t a measurement of body makeup, it’s simply a measurement of weight. As your body makeup changes, the scale may not reflect your hard work… but that doesn’t mean you’re not making progress.

For the sake of your sanity, try to limit trips to the scale to once a week or fewer–just often enough to keep tabs on your weight as one metric of your progress, and most importantly, don’t get down on yourself when the number doesn’t keep shrinking week after week (when weight loss is the goal). Instead, if you really want to get a sense of how far you’ve come, there’s one old gym rat trick that has served me better than any scale: an old, familiar tee shirt.

Pick one of your old-standby tee shirts, the ones you wear when hanging out with friends or lounging around the house. The more used to the shirt you are, the better. Then wear it for a day, wash it, and set it aside for a month. I know it sounds crazy, but it’s really as simple as that.

3 reasons you’re too much of a wuss to join this chick’s gym

The most important physical improvement I made in my twenties was losing that stupid necklace.

After a month goes by, put the same shirt on and feel how differently it hangs on your body. That’s progress. Your shoulders may have filled out, your midsection may have shrunk down, and the way you stand may even shift slightly as you gain strength and confidence. The scale may only say you lost five pounds this month, but the way your shirt fits will tell you that you’ve made some significant strides nonetheless.

Now, if you’re a numbers-driven type of person, qualitative measurements might not sound all that appealing to you. Of course, this method isn’t intended to replace body fat measurements (when done properly), performance figures from your workouts, or even that dreaded scale… but at its heart, fitness really is about how you feel. It’s about feeling healthy, feeling capable, and feeling like your hard work is paying off.

You can’t get that from a scale, but you can from that old Voltron tee shirt in your drawer.

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