Ever dreamed of rearranging the order of topics in your course. That is, have you ever wanted to shift the order of topics as they are presented in your textbook to fit the way you tell your story of the human body? Without the obstacles of assigning a half-chapter here and the other half-chapter there—and possibly causing some students to get a bit lost?
Yeah, me too. That’s why I’ve worked hard to move away from the gigantic-chapter model we see in most A&P textbooks to the modular model in our Anatomy & Physiology textbook. Instead of the usual 20-something large chapters commonly seen, our textbook has 48 chapters—but about the same number of pages as all the others. That is, those gigantic chapters have been broken down into smaller bits.
Besides the advantage of making our reading assignments less intimidating for students, the arrangement of concepts in smaller chapters also means that it is far easier for any instructor to move things around a bit to better suit their particular telling of the A&P story.
For example, because the introduction to homeostasis is its own short chapter, faculty have the choice to move it’s place in the course to the very beginning—before all those directional terms and cavities, and so forth Or one could move it a bit later in the course, after the foundational chemistry, cell, and tissue coverage to just prior to beginning covering the first body system.
The short stress chapter could be moved earlier or later in the course, without having to separate it out of another larger chapter that covers other topics as well.
One could even decide to have students learn the appendicular skeleton first, before getting to that intimidating skull and vertebral column.
If you’ve not looked at the Patton Anatomy & Physiology text in a while, this might be a good time to check it out and think about it’s modular structure may be a better fit for your A&P course.
You may want to learn more about the story of our smaller chapters by reading these brief posts:
New year and hopefully the same old bullshit and no more hiding in the house for the first quarter of the year. I hope you have a good break. You might be feeling that now is a good time to develop new habits and a healthier routine. Maybe you have decided to take the life enhancing option of lifting weights as a hobby. Maybe you want to get healthier, maybe you want to look better naked or maybe you just want to be stronger.
No matter the goal, welcome to the citadel, friend here are ten ways you can help yourself stay on hallowed turf and stay away from the pitfalls and gains goblins that trap many a new adventurer.
It’s a marathon not a sprint
Hopefully you are going to have a long-lasting and life enhancing relationship with weights. To this end you need to set your time preference to the rest of your life. There seems to be a preference with new people to want to try and achieve a lot of things in a finite period of time. A very common question you get talking to people who are brand new is how long do you think it will take to achieve this could be fat loss, weight on a lift or muscle on their body. But when a beginner starts training it is pretty common for them to want to achieve something in a set time.
I suppose for them its an investment of time, money and effort into someting new. They might not like it so if they are going to do it they are going to know what is in it for them. Which is rational however it doesn’t work like that. There are too many variables that govern your rate of progress and most of them rely on you and since I don’t control you I can’t give you a reasonable estimate never mind any kind of guarantee or reassurance of the progress you are going to make in a finite period of time.
The only way you are going to realise any real progress or change of substance is to embrace it as a new part of your identity and lifestyle and that means you are in it for the long haul. And only by being in it for the long haul are you going to realistically see the progress and change you want. Welcome to catch 22.
You probably aren’t going to hurt yourself
For some reason in gyms there is a commonly accepted “fact” or should we say myth that the free weights area needs to be treated with some kind of reverence or that if you just start lifting without instruction you are going to hurt yourself. However if you were to actually look at the data you would see that lifting even competitive lifting and somewhat precarious looking sports like strongman and CrossFit have very low rates of injury compared with something that the vast majority of people wouldn’t even think twice about like going for a jog.
It is actually pretty hard to hurt yourself when lifting weights outside of being an idiot and dropping something on yourself. The thing about weights is you can’t lift what you can’t lift so the chances of you going too heavy and hurting yourself are very slim and again mainly from you being an idiot. If your best ever full squat is 40kg and you go ahead and load 140kg onto a bar and try and squat it you are going to get your just desert but chances are even then you aren’t going to hurt yourself you will just fail the lift and look like the twat you are.
To hurt yourself by going too heavy you almost have to earn the right by week to week loading on weights that are too heavy as overload injuries take time to build up and they are the main form of injury you will get lifting weights.
If you do hurt yourself it’s no big deal
Don’t make a mountain out of a molehill essentially. Injury is part and parcel of any form of exercise especially if you want to get better at it. The vast majority of injures you will get over your life time as a lifer will sort themselves out with time this is know as return to natural history. Even really scary and sore instances of lower back pain will resolve themselves with time. The main thing is to not panic or blow the situation out of proportion.
Accept that it has happened, look to establish the boundaries of what is useful to do at this minute in time. Coming back from injury is mainly establishing boundaries on what you can do in terms of loading, coming up with a plan on how you are going to return to full training and finding weaknesses and addressing those with additional conditioning that your normal training maybe isn’t providing you. That in essence is what all rehab is about.
Getting the help of a professional who understands these factors can really help to speed up the process and help you to not get stuck in any pitfalls or traps. But the main thing is to not panic and to calmly start to seek resolution.
Quality over quantity
There is a huge push for beginners to seek progressive overload or to just add one more rep or 2.5lbs more. When you first begin lifting it is when you will learn the fastest and it is also when you will gain the most amount of strength the fastest. The term noob gains exists for this very reason. The fact is you are going to get stronger no matter what training you engage with so there is no real point in forcing the issue. Consistently increasing the challenge in terms of weight or reps week on week is only going to ramp fatigue too high and also not give you the space or the sandbox required to learn more optimal technique and figure out how to move.
It is more important for new lifters to be taught competency in a variety of movements and styles of training/loading than it is to try and keep it overly specific and trying to get as much progress in the first year as possible. I personally would much rather see my beginners progress on to moving through a full range of movement with good technique rather than putting 200% on their squat in a few months and the quality being poor.
Again it’s a marathon not a sprint. If you want to run for a long time and go far you should probably focus on learning how to run well and efficiently rather than trying to rush to get your first couple of miles done as quickly as possible.
You are going to have to learn how to walk before you can run
This ties into the above point. I always think you should humble yourself as much as you can when it comes to training. Competition is the time to be cocky and arrogant if that is what helps you to perform but when it comes to learning and training having a humble approach is what is going to pay off the fastest. Don’t try and get ahead of yourself when it comes to training take your time, pay your dues and try to learn and understand well rather than trying to learn fast.
Even if you don’t make any progress in terms of weight on the bar in the first 12-24 weeks of lifting weights, if you spend that time understanding what you are trying to achieve and managing to learn how to move well. When you start trying to progress your loads you will advance a lot faster and for a lot longer than those who try to advance too fast.
You can build your foundations on solid concrete taking your time to learn and to understand and you will be able to build very high. If you don’t take the time needed and fill your foundations with sand you won’t be able to build high and eventually you will have to tear down everything you have built and relay the foundations so you can build higher. Learn right and you only have to learn once.
You are going to have to learn how to run and it’s gonna suck
Whilst a lot of the previous points have talked about longevity and thinking about quality over quantity there is the unavoidable fact that getting stronger or getting better is hard. You are going to have to push yourself. If you don’t look at a workout or a protocol every now and again and think oh fuck I am not sure I want to do that then chances are you are either not getting stronger or you are leaving progress on the table.
There are some really good protocols to help beginners learn how to push themselves. Two of my favorites are ramping 10s linearly or a set and reps scheme followed by a rep out set. Below are two examples of 4 week loading cycles you can use with beginners or early intermediates to help them to see what it’s like to wade into deep water and to keep going.
Protcol
Week 1
Week 2
Week 3
Week 4
Ramping 10s
3×10 @ 65%
3×10 @ 70%
3×10 @ 75%
3×10 @ 78-80%
Volume load with rep out
5×5 @ 75% Rep out set 5 to RPE 9+ Goal 11-13 reps
5×4 @ 80% Rep out set 5 to RPE 9+ Goal 8-10 reps
5×3 @ 85% Rep out set 5 to RPE 9+ Goal 6-8 reps
3×2 @ 90% Rep out set 3 to RPE 9+ Goal 4-6 reps
A lot of strength training is mental and learning what it truely feels like to push yourself and get close to failure is a big part of learning what you are capable of. Going to failure is an unpleasant but actually really useful tool in training it is something I would advise staying away from for the most part but if definitely has it’s uses. Learning how to really push yourself is something we all have to do if we want to get better. It’s tough but so is training.
Don’t fade the basics
It can be tempting to try and look under every rock to try and see if there are any technical points or more advanced programing ideas you can leverage to try and speed up your progress. The biggest waste of time when it comes to training is majoring in the minors. You probably aren’t even touching the sides when it comes to maximizing the 99% never worry about searching for that extra 1%
Even for elite athletes the extra 1% is probably just noise. What it comes down to one question. Who is hammering the basics and when it comes to comp day they perform to their capabilities? None of that is down to the 1% extras people try and look for. There is no use being a superstar in training if when it comes to competition or when it matters you aren’t performing at your capability.
Maximising your capability means doing a better job of
Developing your mindset
Making every rep count in your training
Making sure there is no weakness in your body that will result in over load injuries
Making sure you are sleeping as much as is optimal
Making sure your nutrition and protein is 90% there
Making sure you are hydrated
Staying healthy
Keeping life stress as minimal as you can with in reason
That is a non exhaustive list spending time on any of the above will result in far more progress than any supplement can ever hope to achieve. There are lifters who are taking amounts of performance enhancing drugs and steroids that is taking years off their life expectancy. Yet they have lives that are shit shows and they would probably make more progress in the gym if their life wasn’t a circus. Forget about trying to chase the magical gains dragon and nail the basics.
Training is really simple, stay away from people who make it complicated
People always want to over complicate things. I don’t know if it makes them feel smarter or if they think people who use a lot of big words to convey concepts seem to be more worth listening to. However when it comes down to it the concept of training is incredibly simple. Below is a simple feedback loop that lays out pretty much everything you will need to conceptualize when it comes to training.
Training follows three trajectories generally speaking
Positive flywheel – this is when the training stimulus is set to the right challenge level for the day, there is sufficient time allowed for recovery to be maximized and the lifter’s lifestyle is geared towards allowing them to progress in as optimal a manner as possible. This leads to really good progress being made at rates that can seem unbelievable to outside observers but they aren’t observing the workings of the flywheel.
A non adaptive system – when training stress or recovery aren’t in a place where equilibrium is being punctured. This means the lifter will maintain pretty much the same condition and strength levels. This state of affairs will not stay the same for ever and as with everything in life if there isn’t upward pressure the natural trajectory is governed by gravity so these feedback systems will end up negative in time if they aren’t adapted to start moving in a positive direction
Negative flywheel – when the training stress is too high for the lifter’s condition and they start getting frustrated, start to doubt themselves and what they are doing and they start to compromise lifestyle factors by making short sighted and naïve decisions. If a lifer isn’t looking after their lifestyle factors eventually training will ramp to the point where they will start to enter a negative feedback cycle.
Understanding training as a system with inputs that lead to outputs will lead you to see how each lever affects outcomes and how finding the best way to adapt this to your own lifestyle, body and mindset will maximize your progress.
Everything out width of this concept is noise.
Understand most of your results come from outside the gym
The reality is that the training we all love to do and engage in is a stressor. The moment of stress is not when progress is made it is only when we either rise or fall to the level of the challenge put in front of us. The size of the challenge we can rise to in training or in competition is governed by the level of challenge we get used to overcoming in training but also the time we spend recuperating from the stresses of training.
Sleep
Calories
Protein
Creating a less stressful environment
Getting our mind right
Looking after our hydration status
Getting the small detail of recovery in place (supplements and other aids)
Having a plan for our training
Making sure we are trying to identify and identify weakness
Are all the bricks in the wall that make for a long term successful lifter. If we aren’t paying attention to this piece of the puzzle then we can’t really be surprised when we are falling below the levels of progress we expect when it is only the stressors we have been ramping and paying attention to.
You will fall to the level of your routine and habits so make sure you have them in place
Engagement and motivation are great and when we have them we should leverage them or if we are leaders we should look for touch points to try and increase the frequency of these events with the people we work with. However if we are relying on things going well or on us feeling good and being ready to go all the time we will fail.
We will fail because we are humans. Humans have emotions, changing circumstances and environments. If we don’t take the time to build or nurture these circumstances how can we be surprised when we don’t succeed.
Your environment should reflect what you want to achieve. If you want to be the strongest powerlifter ever if you train in pure gym on your own and don’t interact with lifters who are better than you or coaches who have helped people to become successful you are handicapping yourself. If you want to get lean and you live in a house where there are no whole foods at hand but there are lots of biscuits and chocolates you are handicapping yourself. If you are trying to stay hydrated but you don’t have a handy source of water or drink to your side for all of the day you are handicapping yourself. Look at your environment. Does it reflect what you want to achieve? Cultivate it to reflect what you want to achieve.
What is your daily routine and schedule? Do you have one? Is it helping or hindering your progress towards what you want to achieve? If you are finding you never have time to train why is that? Where are you spending your time? We all have time we just spend it on our priorities if we realise it or not. What are you prioratising?
Do you understand what habits are? Do you use positive reinforcement to help you to develop and cultivate habits that are going to make it easier to achieve what you want to achieve?
Habits and routine put it on autopilot and if the autopilot is set in the direction of our goals. Success isn’t just easy, it is inevitable.
Ever wonder why, despite all your efforts, you’re not seeing the results you crave? You’re not alone.
Most people in their 40’s, 50’s and 60’s aren’t getting the results they want from their current exercise routines. Whether you want to look good, feel great, lose fat, tone up, improve heart health, gain strength, boost your metabolism, or increase your energy, there’s a reason you’re not getting there. And it’s not your fault.
The Real Reasons You’re Not Getting the Results You Want
You’re Working Out Too Frequently. Believe it or not, less is more. Exercising too often doesn’t give your body the recovery time it needs to transform. Recovery is where the magic happens. Overworking your body prevents it from repairing and growing stronger. At The Perfect Workout®, we know that just 2-3 sessions a week is the sweet spot for optimal results.
You’re Only Doing Cardio. Cardio is great for your heart, but it won’t give you that toned, strong, energetic body you’re after. To truly boost your metabolism, burn fat, and build strength, you need to engage in proper strength training. And guess what? You can train your heart while lifting weights!
You’re Doing the Wrong Classes. Flexibility and mobility classes? They’re fine, but they’re not enough. Proper strength training not only improves flexibility and mobility as a byproduct but also burns more fat, increases strength, and tones your body far more effectively.
You’re Moving Too Fast. Slow and steady wins the race. When you rush through exercises, you’re using momentum instead of muscles, leading to ineffective workouts and a higher risk of injury. At The Perfect Workout®, we slow things down with a 10-10 cadence, ensuring your muscles do the work safely and effectively.
You’re Not Exercising Intensely Enough. Intensity is key. If your workouts aren’t leaving you breathless and spent in 15-25 minutes, you’re not pushing hard enough. At The Perfect Workout®, we take you to momentary muscular failure, the point where real change happens.
You’re Not Using the Proper Resistance. Light weights? Not here. To see significant results, you need to reach muscle failure within 45-90 seconds, which means using the right amount of resistance. Don’t be afraid to lift heavier—it’s the safest and most effective way to get stronger.
You’re Doing the Wrong Exercises. Not all exercises are created equal. Crunches for abs? Curls for arms? Forget it. You need compound movements that work major muscle groups, boost your metabolism, and build real strength. Our trainers at The Perfect Workout® know exactly which exercises will get you the body you want.
You’re Sacrificing Form for Reps. It’s not about how many reps you do; it’s about doing them right. Perfect form is non-negotiable. Our trainers ensure you execute every movement flawlessly to maximize results and minimize injury.
You’re Not Strength Training. Strength training is the only way to build muscle, burn fat, boost metabolism, and reshape your body. And no, it won’t make you bulky. It will make you strong, lean, and fit.
Confusing Movement with Exercise. Movement is important, but it’s not the same as exercise. We all need more daily movement, but exercise should be focused, efficient, and support your overall lifestyle. Spend less time in the gym and more time enjoying life.
Why The Perfect Workout® is So Perfect
Real, Proven Results. Our members achieve astonishing results with 72% less time spent exercising, 5.6x the fat loss, 50% greater strength gains, and a 38% reduction in visceral fat. How? With our unique approach that’s both effective and time-efficient.
Effective, Efficient, and Safe. Imagine transforming your body in just 20 minutes, twice a week. Our scientifically-backed method guarantees it. We focus on strength training with a precision that’s safe and incredibly effective, ensuring you get the results you want without the risk of injury.
Strength Training as the Core. Strength training is the foundation of everything we do. It not only builds strength but also improves cardiovascular health, boosts metabolism, and optimizes key health markers. Our workouts are designed to deliver maximum results in minimum time.
Perfect Intensity and Frequency. A 20-minute session at the perfect intensity level ensures your body gets the right stimulus for growth. Combined with 2-3 sessions a week, it provides the ideal balance of effort and recovery.
Personalized Training with Certified Experts. You’re not alone in this journey. Our certified personal trainers provide one-on-one guidance, ensuring you use perfect form and achieve optimal results. They track your progress and adjust your program to keep you moving forward.
Almost No Risk of Injury. Our method is designed with your safety in mind. By using the right resistance, cadence, and form, we eliminate the risk of injury. And with a personal trainer guiding you, you can be confident in every move you make.
No Crowded, Busy Gyms. Our private, appointment-only studios ensure you get a focused, undistracted workout. No waiting for equipment, no crowds, just you and your trainer working towards your goals.
Try a Free Intro Session
Ready to experience the transformation? Schedule a Free Intro Workout today and discover how The Perfect Workout® can change your life. Choose from one of our 75 locations nationwide.
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Some call it celeriac, I call it celery root (because I’m not that fancy), and no joke this ugly, gnarly root is one of my absolute favourite fall vegetables. Now it’s been said that celery will always be the last vegetable standing on a veggie platter, and it may be true, but please don’t let your celery roots be the last veg standing in your fall veg collection. It’s just too good.
When I first shared a photo of this root on Instagram, I was surprised by the number of people who actually didn’t know what it was. It was showing up in their CSA boxes, but they didn’t know what to do with it.
Popular Uses For Celery Root
In a soup
In place of or alongside potatoes in a mash
With other root veggies in a roasted veg medley
Sliced thin and toasted or dehydrated like chips
Sliced thin and roasted and used in a sandwich
The celery root, as you may have guessed, is the root of celery. The celery stalks are harvested much earlier in the season. In the fall, when the stalks have become thinner, darker, and wildly bitter to taste, is when you know the energy, power and flavour have moved down into the roots. Be sure to save the stalks, however. I wouldn’t recommend using them in a soup that you’ll be pureeing but you can definitely add them to veggie stock or bone broth.
Let’s move along and discuss this incredible soup.
Once steamed, the celery root takes on a very soft and creamy texture. This is what makes it so good as a replacement for potatoes in a mash. You could even use celery root puree as a topping in The UnDiet Cookbook‘s UnShepherd’s Pie (page 166).
To truly make the most of the fall harvest, this soup is one of those super local options where you can literally get all of the ingredients at your local farmer’s market or CSA box.
There are just four base ingredients – celery root, apples, onion, and sea salt. I added in a few more spices to round out the flavour. But it is actually that simple. This is a great soup to cook up and enjoy on a chilly fall day. This one can also easily be doubled for batch prepping. Freeze it in single portions in half-liter mason jars (leaving about 2 inches at the top of the jar for expansion).
This soup will likely become a regular part of your delicious fall repertoire!
Print
Description
A delicious dairy-free soup using the best of the fall harvest
2 Tbsp coconut oil or ghee
1 white onion, coarsely chopped
2 tsp dried ginger root
2 tsp sage
1 tsp turmeric
1 celery root, cut into 1-inch pieces
2 apples, cut into 1-inch pieces
1 tsp sea salt (or more to taste)
4 cups of water
hot sauce to garnish
gluten-free croutons to garnish
Melt oil over medium heat, add onions and sauté until translucent, about 8 minutes.
Stir in ginger, sage, and turmeric.
Add celery root, apple, sea salt, and water. Bring to a boil and then simmer on low for 20 minutes or until celery root is fork tender.
Using a handheld blender or a venting high-speed blender, process until smooth.
Scoop into bowls, add a dash of hot sauce, and a sprinkle of croutons.
Prep Time:10 mins
Cook Time:20 mins
Category:Soup
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2023 Update: Added Granite Fitness, Solid Bar Fitness, Brutus Tools, Pro Kettlebell, Grind Fitness, Darko Lifting, and more Life Fitness products.
For more specific products, see our USA Made Dumbbells List and USA Made Weight Plates List.
When you prefer USA made products, you support American manufacturing, American jobs, and American values. This improves the country’s long term economic independence, lowering our reliance on countries who do not share our values or laws.
The raw materials, refinement, preparation and assembly sometimes involves multiple countries in some way or another. This leads to grey areas like being partially USA made or “assembled” in the USA.
The FTC regulates the term “made in USA”, defining it as a product where all significant parts are of US origin and all significant processing is done in the US. I am limiting this list to products that appear to meet the strict FTC standard.
I am also limiting it to strength equipment and conditioning / Crossfit equipment, in line with the overall focus of Two Rep Cave. No apparel, supplements, or anything else that’s loosely “fitness” related.
Stores with a Large Portion of USA-Made Products
Rogue Fitness
Rogue is the leading icon in the functional training / Crossfit equipment industry. They have built a reputation based on outstanding customer service, leading-edge high-quality products, sponsoring the Crossfit Games and being active in the fitness community.
They have a 600,000 sqft manufacturing plant in Columbus, OH.
Their Made in the USA page includes over 1000 products in several categories:
– Iron Plates – Power Racks, Squat Stands, Rigs – Gym Accessories – Bars – Kettlebells – Strength Equipment
Founded in 1998 to provide articles and seminars for athletes, and later expanding into selling equipment.
A portion of elitefts’s equipment is made in the USA, marked on the product pages.
Strongman Equipment
Bars
Power Racks
Benches
Weight Storage Racks
Powerlifting Accessories
Iron Company
Established in 1997 as one of the very first online fitness equipment stores.
They have several categories of made in the USA products. The Iron Grip dumbbells they resell are one of the only USA-made urethane dumbbells.
Bars
Cardio Equipment
Dumbbells
Kettlebells
Acceessories
Flooring
Strength Equipment
Weight Plates
Sorinex
Founded in 1980, Sorinex still makes most of their equipment in the US.
Racks & Rigs
Bars
Crumb Bumper Plates
Benches
Storage Racks
Sleds
Medicine Balls
Iron Grip
Founded in 1993, Iron Grip specializes in a small line of weights and makes all of them in the US. They famously supply 24 Hour Fitness.
Urethane Dumbbells
Urethane Fixed Barbells
We included them in our urethane dumbbells comparison.
Power Lift
Power racks, lifting platforms, benches, machines, and accessories. Note that only their own branded products are USA made, not necessarily the products they resell. Check the product pages for the prominent USA made note.
All Power Lift products are proudly Made in the U.S.A.
https://www.powerliftusa.com/about/FAQ
Legend Fitness
Legend Fitness is known for full commercial grade equipment found in many commercial gyms throughout the country. They are expensive but one of the very best.
Legend Fitness has been manufacturing fitness equipment in the United States since 1977. Today, all of our products are manufactured in our Knoxville, Tennessee facility, which we expanded into in 2012.
Attyguy’s basement gym that we featured has several pieces of Legend equipment.
Black Widow Training Gear
Black Widow Training Gear started in 2009 by a welder who was known for custom making all kinds of specialty bars and other equipment for people. They now offer a standard selection of equipment based on their custom designs.
We design, produce, and test all products ourselves. All of our training gear is made out of heavy duty steel and built in the USA.
https://www.blackwidowtg.com/aboutus.asp
Cable Attachments
Power Rack Attachments
Wright Equipment
Wright Equipment is an Alabama company that became widely known for their bumper plates in the early 2000s. They have since expanded to many other products.
Use our code TWOREP for 5% off at Wright.
We currently manufacture over 100 items in the great state of Alabama.
100% of all Granite Fitness equipment and products are built right here in Austin, TX.
https://granite-fitness.com/pages/made-in-usa
Strongman Equipment
Benches
Texas Power Bars
Also known as Capps Welding. They have been making the Texas Power Bar and other Texas bars at their shop in Irving, TX since 1980.
Their USA made barbells are known for having some of the most aggressive knurling of all powerlifting bars out there.
We’ve written a few guides and reviews that include the Texas bars.
Texas Strength Systems
Texas Strength Systems is a manufacturer and large gym in San Antonio where they host powerlifting meets. They partnered with Mark Rippetoe to make a Starting Strength line of equipment (see our Starting Strength equipment article). Their equipment is USA made.
Power Racks
Benches
Strongman Equipment
Monolifts
Weight Machines
Starting Strength Equipment
Platforms
Any weights that they sell such as bars, dumbbells and plates are from other suppliers and not necessarily USA made.
Stray Dog Strength
American-made weight benches, power racks and squat racks. The power racks are their best sellers and are highly customizable with multiple color combinations, components, and additional attachments.
Use our discount code TWOREP10 to get 10% off!
Stray Dog Strength products are manufactured in a state of the art manufacturing facility in Columbus Ohio, that first opened its doors in 1911. We utilized a computer aided manufacturing (CAM) process to ensure all parts manufactured to meet our strict criteria. Our products are made out of USA steel in the USA.
https://straydogstrength.com/quality/
Solid Bar Fitness
Our mission to manufacture the highest quality weightlifting bars that are 100% manufactured and assembled in Kansas with all American parts, has constantly stayed the same.
https://www.solidbarfitness.com/
A company specializing in American-made barbells, plus hex bars and other specialty bars.
Brutus Tools
This company started up in 2020 to address the kettlebell shortage. They mainly just make kettlebells, from a foundry in Pennsylvania.
Blue Lakes Iron
Another company that started up during the 2020 kettlebell shortage.
Our high-quality cast iron kettlebells are made in the USA, rooted in the hardworking legacy of Midwest iron foundries.
https://bluelakesiron.com/pages/about-us
Pro Kettlebell
Started up in 2020 to offer online training programs, and since expanded to selling a couple lines of pro-style kettlebells. Warning: These are not cheap!
Grind Fitness
Most of their equipment is made in Rahway, NJ:
Racks
Rack Attachments
Bars
Specialty Bars
Darko Lifting
A selection of rack accessories and cable attachments that are made in the USA.
Pioneer Powerlifting / General Leathercraft
Since 1979. Their American-made weight lifting belts are regarded as some of the best belts on the market. After all these years they have remain focused on weightlifting/powerlifting belts, with just a few related accessories.
Schiek
Schiek started in 1991 making lifting belts and expanded to gloves, straps and wraps.
“Most” of their weightlifting belts and other products are USA made. Check each product page to be sure.
Their belts are also sold on Amazon.
Ironmind
Founded in 1988. Known for their grip training tools. They have a pretty good range of other exercise equipment too. Most of their products are USA made. The racks are imported. Check the product pages to be sure.
Barbells
Grip Trainers
Sandbag Trainers
Gym Bags
Sled Harnesses
Dip Belts
Benches
Edge Fitness Systems
A very small company (they don’t even have a logo) that makes all their fitness equipment in their shop in Canton, OH. They have been around for a few years now and have gotten great reviews in forum discussions.
They focus narrowly on a couple dozen pieces of specialty equipment like safety squat bars and belt squats. Like many small USA-made shops, their prices are high.
Hi-Temp
The first company to offer what is now known as “crumb” bumper plates made from recycled rubber. Their bumper plates and change plates are 100% USA made. Some bumpers that other companies sell are actually made by Hi-Temp.
Micro Gainz
All of their fractional weight plates are pressed and coated in PA. Sizes from 1/4 lb on up. They also have a unique design of fractional plates that fit over the inside of most fixed dumbbell handles.
They also make a wooden deadlift jack.
RopeFlex
In business since 2008. They make a few models of endless rope trainers that are all made in the USA.
We are proud to say that all of our products are made in the United States of America, according to the highest quality standards.
https://www.ropeflex.com/aboutus
Ironskull Fitness
Since 2011. Unique skull-head and other kettlebells, cast in American foundries. I featured these in my Many-Faced Kettlebells article.
Golden’s Cast Iron
During the 2020 corona lockdowns this 19th century company filled the supply void by starting their own line of USA made kettlebells and dumbbells.
A 5th generation family-owned company with 138 years of American-made industrial cast iron experience
https://www.goldenscastiron.com/about/
Weight It Out
Clear-coat steel powerlifting plates made in the USA. New 2020 company.
See my review of their plates.
Use our coupon code TWOREP for 5% off.
Grey Man Gear
A new 2020 company based in Reno, NV with several pieces of USA made fitness equipment.
All Grey Man Gear™ products are made in America and used worldwide by US and NATO Military Forces as a part of all BeaverFit Performance Lockers.
https://www.greymangear.com/about
Sleds
Crumb Bumper Plates
Sandbag Trainers
FitBar
Tons of grip training and pull up training equipment. Most of it is USA made. They also note on product pages the ones that are not USA made, which is helpful.
Dominion Strength Training
Leather weightlifting belts, including some made in partnership with Starting Strength and Barbell Logic.
Brute Force Sandbags
Their cordura training sandbags and kettlebell sandbags are made in Denver, CO.
Our USA-made gear is designed to be virtually indestructible and every product is tested and refined by some of the world’s toughest functional and tactical athletes at our 12,000 sq. ft. Brute Force Headquarters and Training center in Denver, CO.
https://www.bruteforcetraining.com/pages/about-us
Cannon PowerWorks
Hand grippers made in the USA. Similar to IronMind and Heavy Grips, which they also sell, oddly enough.
Biggins Iron
Formed in 2020. Currently only has iron weight plates. Their site says they plan on making kettlebells and dumbbells soon.
Homegrown Lifting
Another company to start up in 2020 to deal with the gym equipment shortage of the time. Their crumb bumper plates are USA made.
ALL PLATES PROUDLY MANUFACTURED IN LEXINGTON, KENTUCKY USA
https://homegrownlifting.com/
ZooBells
Unique kettlebells in the shapes of animal heads and others. This is one a one-man operation run by the owner Joe since 2014.
From the artists rendition, to the engineering to the foundry pouring the iron, every aspect of ZOOBELLS was made by American hands.
https://www.zoobellsusa.com/pages/about-us
Stores With a Few USA-Made Products
Rep Fitness
They currently only have a few USA made products:
FringeSport
Fringe offers a 365-day 100% guarantee on everything they sell. They even pay to ship it back in the first 45 days.
Their USA made barbells and other products include a few they added in 2021:
– Bomba Bar v3 – CeraColt Bar – Lone Star Power Bar
– Crumb Bumper Plates – Climbing Ropes
We featured their Bomba Bar v2 as one of the best all-purpose bars you can get for the price.
Ivanko
Founded in 1967 and known for their high quality weights. Only a few Ivanko products are made in the USA. On the product page look for the small USA flag or “Made in USA” in the details.
Urethane Dumbbells
Urethane Plates
Urethane Fixed Barbells
Ivanko’s machined plates are included in our machined olympic plates comparison.
Intek Strength
Intek increased their USA-made offerings in 2021. Look for the big American flag on select products.
Modular Functional Bar
American Power Bar
Kraft Raw Barbell
Lightweight Technique Bars
Delta Stainless Steel Dumbbells
Kraft Raw Steel Dumbbells
Kraft Iron Plates
Rubber Flooring Inc.
As the name suggests, rubber flooring is most of what they sell, although they have sister sites all operating under Inc Stores. Many of their rubber mats and rolls are made in the USA, noted in the product details.
We featured their 4×6 rubber mats in our gym flooring guide.
WaterRower
WaterRower makes their wooden rowers in Warren, Rhode Island. Their metal rowers are not USA made.
Spud Inc.
Spud, Inc is known for their specialty straps used for various applications in weight training and powerlifting that they have been making since 2006. Their straps are highly regarded as being safe and dependable.
Their USA made products include many strap type products such as safety suspension straps, dip belts, weight belts, lifting straps, etc.
You can also get most of their straps from Rogue.
Life Fitness
You can find Life Fitness exercise equipment in many commercial gyms. They also own the Hammer Strength and Cybex brands.
Some Hammer Strength products (but not all) in these categories have this image on the product page you can look for:
Hammer Strength Benches
Hammer Strength Machines
Hammer Strength Racks
Hammer Strength 12-Sided Urethane Plates
Hammer Strength 12-Sided Urethane Dumbbells
Hammer Strength Olympic Weightlifting Bar
Hammer Strength Power Bar
Hammer Strength Curl Bar
Rage Fitness
The company started as Gibson Athletic, originally only selling gymnastics equipment. They created the Rage Fitness brand many years ago to sell functional training and strength equipment.
Their USA made category notably has a squat rack, some medicine balls, and climbing and battle ropes.
PRx Performance
They appeared on the show Shark Tank in 2016 with their folding wall-mounted squat rack, the first of its kind. Since then they have grown to a few dozen employees and have a small number of USA-made products.
Profile squat racks
Profile pull up bars
Barbells
Bumper plates
Change Plates
We compared their folding squat rack to a few others.
Kabuki Strength
Founded in 2015 by powerlifters, Kabuki Strength offers barbells, some mobility tools, and virtual coaching.
Check each product page to be sure it says Made in the USA:
Barbells
Bumper Plates
Deep Dish Plates
Calibrated Steel Plates
You can also get some of Kabuki’s bars and mobility tools from Rogue.
We included the Kabuki Squat Bar in our guide to the best specialty squat bars.
PowerBlock
The Elite Series adjustable dumbbells are made in the USA.
We compared the PowerBlock dumbbells to a few other adjustable dumbbells here.
Titan Fitness
Titan Fitness makes a large and low-cost selection of strength and conditioning equipment. Many of the pieces are clones of Rogue equipment.
Several of their bars are made in the USA.
Bridge Built
Established in Cincinnati, OH in 2020.
Their Phoenix squat rack, flat bench, steel plates, and barbells are USA made.
The Step
Their steps, blocks and weight plates are all USA made, as noted on the product pages.
LPG Muscle
LPG Muscle makes weight training accessories including fat cable machine handles and some innovative hooks. A good portion of them are USA made. Check each product page to confirm.
Lynx Barbell
Their squat racks and rigs are USA-made. They have been in business since 2012, flying under the radar of many shoppers.
Physical decline associated with aging is not simply the result of getting older. In many respects, it’s a product of becoming less active as we age. Taking it too easy makes aging more debilitating than it needs to be. The human body is much better at repairing and maintaining itself when you keep it well conditioned through a program of regular physical activity, exercise, and good nutrition. This doesn’t change when you move into old age—in fact, the old adage “use it or lose it” is probably more true when you’re in your 60s and beyond than when you’re in your 40s. Slacking off on healthy habits (regular exercise and good nutrition) is the primary factor in age-related problems like excessive muscle loss, deteriorating bone density, declines in strength and aerobic fitness, and increased difficulties with balance and flexibility.
Muscle strength is important for women over 60 because it helps prevent falls, a leading cause of hospitalization. Getting stronger in your 60’s can help you live a longer, healthier life. Women over 60 should focus on endurance, retaining muscle and bone mass, flexibility and balance. This can help you tone and trim your body, while reducing the risk of falling and injuring yourself. Cross training ensures that you use a variety of exercise types to meet your needs, and reduces the risk of injury — and of boredom.
In a study by Morganti et al., 20 women, all 60 years old, exercised twice a week for one year at 84 percent of one repetition maximum (RM). Performing an intense training regime, the women increased their strength in upper-body, lat pull-down by 77 percent, knee extension by 73.7 percent and double leg press by 35.1 percent. Although 40 to 50 percent of the strength gains were observed during the study’s first three months, improvements in strength were observed over the program’s entire 52 weeks.
If exercise is new to you, start slowly. Always start with warm-up exercises and end with cool-down exercises. Try for a total of ten, fifteen or twenty minutes a day and work up from there. On the other hand if you’ve remained active and continued to exercise through middle age, you probably know your body well enough to recognize your strengths, your natural limitations, and the areas where you should improve to better function in your daily life.
Focus on the major muscle groups, or try a home fitness program for simplification. In your workout list include biceps curls, triceps extensions, squats, calf raises, overhead press, crunches, bench press, bent-over row and push-ups, modified if necessary.
Choose a weight for the different workout moves that is comfortable for your current fitness level. If you can’t perform the minimum number of reps for a workout move with 1 lb. weights, perform the move without weights until you develop strength in that muscle or start with a 1 lb. weight and put it down when fatigued, continuing without the weight. Lower-body moves will accommodate heavier weights than upper-body moves for most people unaccustomed to weight-training.
Practice doing upper body exercises on one leg, keeping your abs drawn in tight to stabilize the spine.
Utilize core equipment such as stability balls and half-round balls. This unstable movement forces your abs, glutes and hips to engage, training them to coordinate more efficiently. Do some exercises such as shoulder presses, biceps curls and squats standing on the half-round ball. Do abdominal exercises such as crunches and planks on the stability ball. Incorporate at least two balance and core exercises into your workouts for optimal results.
Engage in weight-training two to three days each week, with at least 24 hours of rest between weight-training workouts. On those “rest” days, engage in cardiovascular exercise such as walking, jogging, aerobics classes or the cardio workouts with a home fitness program.
Perform your weight-training moves with good form and controlled movement to reduce momentum. Momentum can make weight-training easier and reduce the results you see. Aim for 10 to 12 reps with each move; perform the move slowly up and down. Avoid dropping your arm when training with weights; lower the weight with control.
Rest for a minute between sets and write down the weight used and number of reps as you complete each set.
Build muscle in this regimen for about a month; increase the amount of weight if you find some exercises are easier. If heavier weights aren’t available, work through your sets slower for added benefit, pretending the weights weigh twice what they do. Work through your sets, then repeat for a second round.
Maintain normal breathing patterns while exercising, since breath holding can increase blood pressure.
Never use a resistance that is so heavy it cannot be lifted at least eight repetitions per set. Heavy resistance can be dangerous and damage the skeletal and joint structures. It is recommended that every set consist of eight to 12 repetitions.
Don’t over train. Two strength-training sessions per week are the minimum number required to produce positive physiological adaptations. Depending on the circumstances, more sessions may neither be desirable nor productive.
Given a choice, use machines to strength train, as opposed to free weights. Machines tend to require less skill, and allow individuals to start with lower resistances, increase by smaller increments (this is not true for all strength-training machines), and more easily control the exercise range of motion.
Note:- that the first several strength-training sessions should be closely supervised and monitored by a trained professional who is sensitive to the special needs and capabilities of the older adult.
Disclaimer The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Nutella is a beloved spread for many, known for its rich chocolate and hazelnut flavor.
While it brings joy to many snack lovers, it is often labeled as unhealthy due to its high sugar and fat content. Finding healthy ways to enjoy Nutella allows you to savor its delicious taste while still making mindful food choices.
Eating Nutella can be great when paired with nutritious ingredients. It can transform snacks and meals, adding sweetness and flavor without compromising your health goals.
Hence, in this blog post, you will find out some healthier ways to include Nutella in your diet, which ensures you can enjoy this tasty treat guilt-free. But first, let’s look at the nutritional benefits of Nutella and how it can fit into your healthy diet.
Nutritional Benefits of Nutella
Nutella offers some tasty elements that can be enjoyed without feeling guilty. Understanding its nutritional content can help you make informed choices when adding it to your meals or snacks.
Key Nutrients in Nutella
Nutella is mainly made from sugar, cocoa solids, and hazelnuts. One tablespoon of Nutella contains approximately:
Calories: 100
Fat: 6 grams
Carbohydrates: 11 grams
Sugars: 8 grams
Protein: 1 gram.
Despite its sweetness, Nutella provides some beneficial nutrients. Hazelnuts, a key ingredient, are a good source of healthy fats, vitamins, and minerals. They contain Vitamin E and magnesium, both of which support heart health and overall wellness.
Keep in mind that moderation is key. Enjoying a small amount can offer taste without overwhelming your diet.
How Nutella Fits Into a Balanced Diet
You can include Nutella in a balanced diet by using it wisely. Pair it with healthier options to create nutritious snacks. Here are some ideas:
Spread it on whole grain bread: This adds fiber to your meal.
Add it to smoothies: A spoonful can give your drink a sweet flavor and texture.
Dip fruits: Slices of apples or strawberries make a great match.
Nutella can serve as a treat within your daily calorie limit. Just be mindful of portion sizes. A little goes a long way in adding flavor and joy. Balance it with plenty of fruits, vegetables, and whole grains in your diet.
Photo: Getty Images
10 Deliciously Healthy Ways to Eat Nutella
Now, here are some healthy ways to eat Nutella:
1. Nutella Banana Smoothie
A Nutella banana smoothie is an easy and delicious treat. It combines the rich taste of Nutella with the natural sweetness of bananas. This smoothie is perfect for breakfast or a snack.
To make it, you only need a few ingredients: ripe bananas, milk, and Nutella. You can also add yogurt for extra creaminess. Just blend everything together until smooth.
Feel free to add ice if you want a colder drink. You can even toss in spinach for a healthy boost without changing the flavor much.
This smoothie is great because it provides energy and keeps you full. The bananas offer potassium, while Nutella adds a tasty chocolate flavor.
Enjoying a Nutella banana smoothie gives you a delightful way to satisfy your sweet tooth in a healthier manner.
2. Nutella Overnight Oats
Nutella overnight oats are a simple and delicious breakfast option. This tasty meal combines the creaminess of Nutella with the health benefits of oats.
To make them, start with rolled oats and your choice of milk. You can use almond milk or regular milk based on your preference. Mix in a tablespoon or two of Nutella for that sweet, chocolatey flavor.
Add yogurt or chia seeds for extra creaminess and nutrients. You also might want to toss in some fresh fruit like bananas or strawberries. This adds natural sweetness and a burst of color.
After mixing all the ingredients, place them in a jar and let them sit in the fridge overnight. In the morning, you’ll have a quick and tasty breakfast waiting for you.
This dish is not only satisfying but also gives you energy for the day ahead.
You can have your Nutella overnight oats topped with nuts or seeds for added crunch. They’re perfect for busy mornings or a weekend treat.
3. Whole Grain Nutella Toast
Whole grain Nutella toast is a tasty and healthier option for breakfast or a snack. Using whole grain bread adds fiber and nutrients compared to white bread.
Start by toasting a slice of your favorite whole grain bread until it’s golden brown. The warm toast will make the Nutella spread even creamier.
Next, spread a thin layer of Nutella on top. You can adjust the amount based on your taste. If you want to boost the nutrition, add some sliced bananas or strawberries on top.
These fruits not only taste great but also add vitamins and antioxidants. You can sprinkle a few nuts or seeds for extra crunch and protein.
Whole grain Nutella toast is simple to make and satisfying. It gives you a delicious way to enjoy Nutella while keeping things a bit healthier.
4. Nutella and Berry Yogurt Bowl
Creating a Nutella and berry yogurt bowl is simple and delicious. You’ll need your favorite yogurt, fresh berries, and a spoonful of Nutella.
Start with a base of yogurt. Greek yogurt works well for its creaminess and protein.
Next, add a mix of berries. Strawberries, blueberries, and raspberries are great choices. They add flavor and nutrition.
Drizzle a generous spoonful of Nutella on top. The chocolatey hazelnut spread pairs perfectly with the tartness of the berries.
For added texture, sprinkle some nuts or granola on top. This gives your bowl a nice crunch.
This bowl can serve as a breakfast, a snack, or dessert. It’s a fun way to enjoy Nutella while getting antioxidants from the berries.
This Nutella and berry yogurt bowl is not only tasty but also filling. It’s a great choice whenever you’re craving something sweet yet healthy.
5. Nutella Stuffed Dates
Nutella stuffed dates are a delicious and healthy treat you can enjoy anytime. Dates are naturally sweet, which pairs perfectly with creamy Nutella.
To make them, simply pit fresh dates and fill them with Nutella using a small spoon or a piping bag. This snack is not only tasty but also easy to prepare.
Dates are a great source of fiber, making this combination satisfying. The Nutella adds a touch of indulgence without too much guilt.
You can also top the stuffed dates with chopped nuts or a sprinkle of sea salt for extra flavor. Almonds or walnuts work especially well.
This treat can be perfect for a quick dessert or a fancy addition to any snack platter. Enjoy your Nutella stuffed dates as a delightful way to boost your energy.
6. Nutella Dipped Apple Slices
Nutella dipped apple slices make for a delicious and healthy snack. This treat is easy to prepare and offers a fun way to enjoy fruit.
Start by slicing a crisp apple into wedges. You can choose any apple you like, such as Honeycrisp or Fuji. The sweetness of the apple pairs perfectly with the rich flavor of Nutella.
Next, pour some Nutella into a small bowl for dipping. You can adjust the amount based on your preference. If you want to be even healthier, consider using less Nutella and savoring the apple’s natural taste more.
For an extra touch, you can sprinkle some chopped nuts on top of the Nutella. This adds a nice crunch and boosts the nutrition.
One great way to enjoy your Nutella dipped apple slices is as an afternoon snack or a quick breakfast. It’s a fun way to get in some fruit while satisfying your sweet tooth!
7. Nutella Protein Energy Bites
Nutella Protein Energy Bites are a tasty and convenient snack. They combine the rich flavor of Nutella with healthy ingredients. This makes them perfect for a quick energy boost.
To make these bites, you’ll need rolled oats, Nutella, and protein powder. You can also add in ingredients like chopped nuts or seeds for extra crunch.
Mix all the ingredients together in a bowl until they form a sticky dough. Roll the mixture into small balls and place them on a plate. Chill them in the refrigerator for about 30 minutes.
Once they’re set, you can enjoy these bites any time. They’re great after a workout or as a midday snack. Plus, Nutella adds a delicious hazelnut flavor, making them hard to resist.
This snack not only satisfies your sweet tooth but also helps keep you fueled. Enjoy your Nutella Protein Energy Bites as a fun and healthy way to snack!
8. Nutella Chia Pudding
Nutella chia pudding is a delicious and easy treat. It combines chia seeds with Nutella for a creamy and satisfying dessert.
To make it, start by mixing chia seeds with your favorite milk. Almond milk works well, but you can use any milk you like. Stir in a few tablespoons of Nutella until well blended.
Let the mixture sit for about 30 minutes. This allows the chia seeds to soak up the liquid and become soft. Give it a stir once or twice during this time.
Once the pudding reaches your desired thickness, scoop it into serving bowls. You can top it with fresh fruit, nuts, or even more Nutella for extra flavor.
This dessert is not only tasty but also packed with healthy benefits. Chia seeds are high in fiber and omega-3 fatty acids, making this pudding a good choice for a light snack or breakfast.
Nutella chia pudding is a fun way to enjoy Nutella while still being mindful of your health. Enjoy it any time of the day!
9. Nutella Rice Cakes with Almonds
Nutella rice cakes with almonds are a tasty and healthy snack. They are easy to make and perfect for any time of the day.
Start with plain rice cakes as your base. They are light and crunchy, which pairs nicely with the creamy texture of Nutella. Spread a thin layer of Nutella on top. You can adjust the amount depending on your taste.
Next, sprinkle some sliced almonds over the Nutella. Almonds add a delightful crunch and provide healthy fats and protein. They can also help keep you feeling full longer.
If you want, you can add fresh fruit like banana slices or strawberries for extra flavor and nutrients. This combination makes for a satisfying treat that feels indulgent without being unhealthy.
Enjoy your Nutella rice cakes as a quick breakfast, a snack, or even a dessert. They are sure to satisfy your cravings while still offering some nutritional benefits!
10. Nutella and Avocado Toast
Nutella and avocado toast is a tasty and unique combination. You can enjoy the creaminess of avocado with the rich flavors of Nutella.
Start with a slice of whole-grain bread. Toast it to your preference for added crunch. Spread a layer of mashed avocado on top. The healthy fats in avocado make this dish filling.
Next, add a generous scoop of Nutella. The sweetness of Nutella pairs well with the savory avocado. If you want, sprinkle some chia seeds or sliced bananas on top for added nutrition.
This twist on traditional avocado toast satisfies your sweet tooth while keeping it healthy. It’s perfect for breakfast or a snack anytime.
Enjoy this delicious combo that brings together creamy, sweet, and nutty flavors. It’s a fun way to change up your usual breakfast routine!
Portion Control and Moderation
Enjoying Nutella can be part of a balanced diet when you practice portion control and moderation. By being mindful of how much you consume, you can satisfy your cravings without overdoing it. Here’s how to enjoy Nutella while keeping health in mind.
Recommended Serving Sizes
A standard serving size of Nutella is about 2 tablespoons. This portion contains roughly 200 calories. By sticking to this amount, you can enjoy the flavor without consuming too many calories.
You can also consider using a small spoon or measuring cup to keep portions in check. This helps you avoid the temptation to scoop out more. If you find two tablespoons not satisfying, pair Nutella with fruits or whole grain toast to add volume without many extra calories.
Tips for Avoiding Overindulgence
To help prevent overindulgence, try these practical tips.
Pre-portioned Containers: Keep Nutella in small containers rather than the larger jar. This makes it less tempting to take more than you planned.
Mindful Eating: Sit down and savor your Nutella. Eating slowly helps you feel full and enjoy the flavor.
Healthy Pairings: Dip fruits like strawberries or bananas into Nutella. This way, you get added nutrients, and it feels like a special treat.
Limit Availability: Don’t keep the Nutella jar out in plain sight. Having it out of reach can reduce the urge to grab it mindlessly.
By using these tips, you can enjoy Nutella while keeping your health goals in mind.
Nutella as a Pre-Workout
Nutella can be a tasty option before your workout. It offers a quick source of energy that can fuel your exercise routine.
Here are some healthy ways to enjoy Nutella as a pre-workout snack:
Spread on Whole Grain Toast: The carbs from whole grain bread provide energy. Nutella adds flavor and a bit of sweetness.
Nutella and Banana Smoothie: Blend banana, Nutella, and some milk for a creamy drink. This combo is rich in potassium and provides a nice energy boost.
Nutella Energy Bites: Mix Nutella with oats and a little honey. Roll into small balls for a portable snack.
Nutella Yogurt Parfait: Layer Greek yogurt with Nutella and your favorite fruits. This gives you protein and healthy fats.
Nutella Rice Cakes: Top brown rice cakes with Nutella. It’s a light snack that’s also satisfying.
Nutella works well as part of a balanced pre-workout meal. Its sugar content provides a quick energy source when you need it most.
Just remember to enjoy it in moderation. Balance is key to fueling your body properly.
Conclusion
Eating Nutella can be a tasty experience when you choose healthy ways to enjoy it. You can satisfy your cravings while also making better choices for your body.
Here are some tips to remember:
Pair it wisely: Combine Nutella with whole grain bread or fruit for added nutrients.
Watch portions: Use a small amount to keep your sugar and calorie intake in check.
Add protein: Spread Nutella on yogurt or cottage cheese for a balanced snack.
Trying new combinations can make your Nutella treats even more delightful. You can experiment with different fruits, nuts, or even low-calorie snacks.
Remember, moderation is key. By making simple swaps, you can enjoy the sweet taste of Nutella without overindulging. So go ahead and treat yourself, but keep these tips in mind to stay healthy!
I recently had an article published on one of my favourite subjects – why winged four legged creatures don’t really work.
You can read the whole article here
As part of the peer review process other people read your article and send back comments as to how it could be improved. One such comment was a link to a document that reviewed ten flying creatures. The issue being that I had not mentioned any of these creatures in my article.
The issue was – they didn’t fly. In the words of Buzz Lightyear – they fell with style.
When it comes to the anatomy of flight, I was concentrating on the limb structure and the mechanics of moving those limbs up and down to create lift and how those muscles and bones affected the others limbs and also, rather importantly, breathing. This, to me, was flight. Large skin flaps between your limbs that allowed you to glide, or fins that allowed you to soar above the water, or limbs that allowed you to glide down from tall structures did not count and I ended up being quite dogmatic about what I meant as flight.
It appears that when you get into flight with a moveable wing, we are not so sure about how it works. In the article there is a link to a you tube video where a flight researcher openly admits he isn’t sure about the mechanics.
A fixed wing that allows a differential in air pressure to be created and creates lift is not, for the purpose of this article, flight. I’ll ponder that tomorrow as I prepare to fall with style at the airport.
Author: Anatomy Fundamentals
Janet Philp has spent a lifetime exploring fitness and wellbeing. Starting in group exercise, travelling through rugby to representing the UK at martial arts before including Yoga, meditation, Budokon and personal instruction. Her passion is anatomical function and educating people to use their bodies to their full potential.
View all posts by Anatomy Fundamentals
WHAT MOTIVATES MADDISON PANNELL? | AMERICAN OPEN NATIONALS 2020
Olympic Weightlifting, Community Content, Sports and CompetitionDavid Spitzcal strength, weightlifting, olympic weightlifting, olympic lifting, girls who lift, snatch, clean and jerk, cal strength youtube channel, weightlifting competition, max out friday, american open, usa weightlifting, maddison pannell
One of the main benefits of joining a gym is escaping daily life’s tension. Whether it’s that project at work, the family matter that keeps coming back, or simply the stress from global events, gyms — and EVO, in particular — are safe spaces to unwind. After all, exercising releases endorphins that make you feel happier and more energized.
However, there’s a type of tension you should be embracing at the gym—and no, it’s not the moment you find out who doesn’t put the weights back on the rack after using them. We’re talking about time under tension (TUT). But what is time under tension? And how can this technique help you improve your performance, endurance, and overall strength? Stick around and find out.
What is time under tension (TUT)
Despite its complex name, time under tension (TUT) is simply the period a muscle is held under tension during an exercise set. The idea is to lengthen each phase of an exercise movement to make the sets and exercises longer.
When you lift weights, you can focus on reps or weights. TUT, on the other hand, focus on the duration of time your muscles are engaged. To achieve that, the goal is to slow down each repetition, prolonging the period your muscles are working.
For example, imagine you’re performing a bicep curl. Instead of bringing the dumbbell to your shoulder quickly, the goal is to extend the time it takes to bring the dumbbell up and then down again, keeping the bicep engaged longer.
Benefits of this approach
Scientific evidence on this approach may vary, and the most recent study did not show promising results for increasing muscle size and strength. A previous one, however, shows that this approach can help you build muscle and overall strength.
In general, enthusiasts of this technique claim that it helps you overcome workout plateaus, and grow and tone your muscles; plus, since it requires controlled movements, it will make you more mindful of proper form and breathing techniques.
Besides, this approach will grant you all the benefits of regular strength training, such as improved physical health, better posture and balance, boosted metabolism, and long-term health benefits such as prevention of age-related muscle loss and reduction of chronic disease risks.
How to incorporate it?
1 – Slow it down
The main idea is to make each repetition last longer than usual. So, if you’re considering incorporating this technique into your routines, count 3 to 4 extra seconds in each exercise, to ensure you’re performing these movements at a slower tempo.
2 – Adjust reps, rounds and weights
Your routine will be impacted by this, which means you’ll have to adjust your workout routine. You might have to consider reducing the number of reps or rounds since this approach will take a toll on your muscles. Another option is to use lighter weights and build up from there.
3 – Choose the right exercises
Time under tension is particularly effective in isolation exercises, as these movements target a single muscle group, allowing for greater control and prolonged engagement. Isolation exercises include staple moves such as bicep curls, tricep extensions, chest presses, lateral raises or leg extensions.
4 – Track your progress
Tracking your workouts helps you gain a deeper understanding of your body’s strengths and weaknesses, revealing patterns and trends that can shape your training strategies. This particular case will offer a clear view of the effectiveness of this method.
