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    Blog Posts (6)
    • Three Bodyweight Exercises To Decrease Lower Back Pain

      If you have ever had an episode of low back pain, you know it is no joke. Unfortunately, most people will experience some form of low back pain at some point in their lives.¹ Luckily exercise is one of the best ways to help decrease low back pain and get you back to doing what you love. Exercise and low back pain Honestly, most forms of exercise can help decrease low back pain. There is so much research on the benefits of both aerobic and resistance training as tools to help combat back pain.¹ ² ³ You might be wondering, how can exercise help my low back pain when my pain is worse when I move around? This is a valid concern! However, pain is not a sign of actual damage, rather a sign of how sensitive the muscles and other soft tissues are around your low back. It is safe and actually normal to feel some pain when you start to move and exercise. And as you start to warm up with your exercises, your pain will actually start to decrease.¹ Let’s look at 3 of the best bodyweight exercises to help decrease low back pain. Hip Hinge Bridge Plank Learning the hip hinge to help decrease low back pain The hip hinge is a basic movement pattern that everyone should be able to do properly. Being able to utilize the hip hinge movement pattern will not only help improve low back pain but it will also help you avoid recurrences of your pain. This hip hinge movement is a requirement of any deadlift variation, bent over row exercise, or any type of lifting movement. While practicing the hip hinge you will: Improve your body mechanics Work on your core and posterior chain activation Mobilize your hamstrings Performing the hip hinge: You will need a dowel, broomstick, mop, or anything that is lightweight and straight. Start with your feet shoulder width apart and place the dowel against your back. It should be in contact with your head, mid-back, and tailbone. Medbridge Engage your core and begin the movement by bending forward at your hips. The dowel should stay in contact with all three points on your back as you bend. As you continue to bend at your hips, you will feel tension build up in your hamstrings causing your knees to bend, this is normal. Stop when you have reached 90 degrees of bend in your hips or when you have reached your maximum hamstring length. Medbridge Make sure not to bend your knees too far or let your back slump. If you lose your core activation you will feel the dowel lose contact with some of those 3 points of contact. Stand back up and squeeze your glutes at the top. Repeat for 10 repetitions. How to perform a bridge to help decrease low back pain The bridge is another great low back rehabilitation exercise that does not require any equipment. This exercise also engages your posterior chain and helps to open up your hips. Performing the bridge: Begin by laying on your back with your knees bent and feet flat. Engage your core to help keep a neutral, strong spine. Squeeze your hips to help power your hips up and off of the floor. Hold for a brief pause at the top of the exercise. Then slowly lower all the way back down to the floor. Complete 3 sets of 10. The key with this exercise is to really feel it work your glutes. To get your hips off of the ground you have 2 options. You can either use your glutes, which is correct, or you can hyperextend through your low back, which is incorrect and can actually increase your symptoms. Give this one a try and really focus on using your glutes. Medbridge Planking to decrease low back pain Planks are a great exercise to help build isometric core strength while at the same time decreasing low back pain. Another benefit of the plank is that there are so many ways to modify it based on your skill level. Performing the plank: Start on your hands and knees on the floor. Your palms should be flat on the ground and placed underneath your shoulders. Straighten your elbows and walk your feet back so that your body is in a straight line, from your head to your feet. Tighten your core, squeeze your glutes, and keep your knees extended. You should really feel your whole body working to stay strong and stable. Hold for 15 seconds and assess how your low back feels. You can increase or decrease your hold time based on how you feel. Complete 3 sets of however many seconds feels comfortable for you. Medbridge You can drop to your knees or elbows if this full body variation is too challenging for you. Even if you are not currently experiencing any low back pain, you should still give these exercises a try. Staying on top of your body mechanics, core strength, and mobility will help to decrease your risk of developing low back pain in the future. Sources https://www.jospt.org/doi/pdf/10.2519/jospt.2012.42.4.A1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7206666/ https://pubmed.ncbi.nlm.nih.gov/29889056/

    • 5 Ways To Break Through A Plateau

      Everyone loves to make progress in the gym and love the results they see after putting in the work. However, at some point in everyone’s fitness journey they come across a plateau. What is a body plateau? A body plateau is a period of time where your body no longer responds to your fitness or nutritional routine. Your body adapts to being under a certain amount of stress if repeated constantly without any changes. In this article I will discuss 5 ways to either break or prevent a body plateau. ​​1. Increase Exercise frequency or intensity This is the simplest but one of the most effective ways to break a body plateau. Most people stick to the same exercise regiment (i.e. 3 sets of 12). After performing the same amount of sets & reps your body will get used to this stress because your muscles aren’t under tension. Increase the weight either by 5 to 10lbs or you can increase the sets and reps from 3 sets to 4 sets & 12 reps to 15 reps. 2. Keep track of your food consumption This is very important and I’m going to explain why. Most people think they’re tracking their food correctly, however they’re actually consuming double of what they want to consume. This is called guestimating. Tracking your food consumption is important because you can make conscious decisions and know what you’re putting into your body. Track your calories and macronutrients such as proteins, carbs & fats. This will provide a solid number on what you should be consuming on a daily basis. 3. Manage stress Now I know this seems like something that shouldn’t hinder your weight loss, however it can be a determining factor on why the weight isn’t coming off. Stress can often put the brakes on weight loss and cause your body to plateau. It can put the brakes on weight loss because your body starts to release Cortisol. Although cortisol is great for managing stress, too much of it can cause an effect on that stubborn stomach fat. Ways to manage stress can be as simple as deep breathing, going for walks outside either on a trial or near water, meditation, yoga & writing. 4. Get a full night of sleep Not getting enough sleep at night is very common in most people. On average humans get about 4-5 hours of sleep a night. Now you’re thinking I can function properly on 4-5 hours of sleep. However, your body is adjusted to being restless. Not having enough of sleep can lead to weight gain or body plateau because it lowers your metabolic rate and alter hormone levels. Now this can cause you to reach for that donut instead of the bowl of strawberries. To prevent body plateauing its recommended to get 7-8 hours of sleep at night.​ ​ ​ ​ ​ ​ ​ ​ ​ 5. Drink more water It’s important that we consume water. Up to 60% of the adult human body is made up of water. You’re probably asking, "how does water contribute to breaking a plateau?" Here’s the reason why - studies have shown that consuming water can boost your metabolism by 24-30% for 1.5 hours after consuming 16oz. The more water you consume the higher you boost your metabolism which creates weight loss and prevents a body plateau. It's recommended to consume 1 gallon of water, if not, half of your body weight. Reminder & Encouragement Body plateaus can be very frustrating and discouraging. If you apply these 5 simple steps in your daily routine you can decrease the chances of experiencing a body plateau. Always remember that your journey is a learning marathon and not a regretful sprint.

    • 3 MOVEMENTS TO INCREASE SPEED

      What is one of the first things most athletes will train? Of course, they want to get stronger & bigger but the number one thing on every athlete’s plate is speed. Every athlete wants to be faster than the year before. However, most athletes don't know to perform the proper movements to help increase their speed. In this article I’m going to give you 3 movements that’ll help increase your speed to sharpen your game. 1. Seated Box Jumps The 1st movement is going to be Seated Box Jumps. Yes, I said it, Seated Box Jumps. I know most of you are wondering, how exactly are Seated Box Jumps going to increase my speed, so I’m going to tell you how to do it & why its important. This movement can be performed with a your bodyweight. To begin, you would want to get a Box that’s about 30 inches in height. Next, sit back into your hips onto the box. After that, stand back up from the seated position, pressing from the tripods of your feet to jump up as hight as you can. After you land your jump in squat position, switch back to standing position and repeat the entire motion, again. Box Squats are important for increasing an athlete’s speed because forces an athlete to be more powerful from a seated position. Also, sprinting is a hip dominant movement & so is Box Squats. Box Squats forces an athlete to explode from the seated position through their hips an using the tripods of their feet. If you want to make it more challenging, you may also use a Barbell to rest over your shoulders or Dumbbells to hold at your sides, as well. 2. Acceleration Wall Drills The 2nd movement is Acceleration Wall Drills. Acceleration Wall Drills is a movement that can be done anywhere (as long as you have a wall around). This movement is extremely beneficial because it allows the individual to practice their sprinting form. To perform this exercise first you will need a wall. Next, you will want to put your hands on the wall with the arm parallel to the ground. Your feet should be behind your hips and you will want your body at a 45-degree angle to the ground. Keep a straight torso with your core engaged and hips forward. While in this position you are going to perform a marching motion. When you bring one foot up from the ground you want to keep that core engaged & dorsi-flex with the top foot raising and plantar-plex the bottom foot. This movement is beneficial to increase speed because athletes can learn how to properly utilize their hips, reaction time from the ground and practice the form as if he/she is going to run. 3. Hill Sprints The 3rd movement are Hill Sprints. This movement is straight forward. Typically, you want to find a steep hill for you to get the most of this movement. When performing, you will want to run up the hill as if you’re going to run on a field, track etc. When running up the hill, the key is, ARMS, ARMS, & more ARMS. I can’t stress enough how the hill will force you to use your arms more than running on a flat surface. Pumping the arms while performing hill sprints is a perfect movement for runners to increase their speed because it increases leg strength, running drive, force & more effective arm movement due to the resistance of the hill. So that’s it folks. Those are 3 movements that can be used to increase your speed. Implement the 3 movements I provided in the article into your program, and you’ll see those running times drop. The goal of an athlete is to become bigger, stronger, faster & better than you were the year before.

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    • Copy: Part 1 of 2 - Amb. Dashboard | WorldstrongAthletics

      PART 1 OF 2 Welcome! You'll soon enter your brand new dashboard. You'll be able to see and use more tool that the old dashboard could not offer. Just fill below and we'll bring you over to the second page. ​ Note: First name is asked for again on the second page. Reason for this is to allow our partnered platform to identify who's coupon code is who's. Submit

    • Ambassadorlearnhow | WorldstrongAthletics

      HOW TO USE DASHBOARD (VIDEO PROVIDED) 1.) Beginning on the Dashboard Page, you can view your stats in how many people clicked your link, the number of people who converted (purchased), earned and paid. You'll be able to select a specific date to see your preferred results (clicks/conversions/commissions). Geo distribution shows the area your clicks and conversions come from so you know where to target most. 2.) On the Reporting Page, you can see the larger, more detailed view of the statistics from the Dashboard Page. In the dropdown clicks button, you'll see "MLM." This is short for multi level marketing. The feature is currently disabled. We only have one program and that is the Ambassador Program. If you click Program, you'll see the stats for that program. 3.) Assets Page is where you will see your personal referral link and 20% coupon code for your friends and followers. 4.) On the Conversions Page, you'll be able to see the total amount of products purchased under you link/code and the commission from it. 5.) If you think the Ambassador Link Tracking is useful enough, wait to to hear about the Sources Page! Sources allows you to determine where most of your traffic is coming from. Rather it's from you Facebook Page, Instgram Page etc. Click here to learn the complete details about it. 6.) Payouts Page displays the dates and amount you've been paid. 7.) If you click on your profile picture on the bottom left and click Payout Methods, it will bring you to this page, where you can update where you want to get paid through (Venmo or Paypal). LOGIN TO DASHBOARD FAQ & BENEFITS VISIT AMBASSADOR COMMUNITY PAGE

    • Ambassador FAQ & Benefits | WorldstrongAthletics

      WELCOME AMBASSADORS & ATHLETES Benefits 1.) As an ambassador, you'll automatically have 30% off all orders. ​ 2.) You'll have a custom 20% discount code for your friends and family to use. ​ 3.) You'll earn 10-15% commission each time someone uses your discount code. ​ 4.) Secure commission payments are sent through Paypal or Venmo. ​ 5.) Track every sale through your own dashboard. ​ 6.) Be the first to see the new products in the making and even share your votes on the styles before they are officially released. ​ 7.) Free access to the Brand Ambassador community page. ​ 8.) Every item supports a different Earth charity the customer gets to choose. ​ 9.) Ambassador link tracking and Sourcing Page to identify where the traffic is coming from. Frequently asked questions How do I move my commission up to 15% or 20%? There are 3 tiers. First tier is the default commission (10%). To move up to 15% (second tier), there must be 15 conversions (orders) from you link/promo code. To move up from 15% to 20%, 25 or more conversions must be made. The time frame to complete this is 1 full month. The first day of every month, it resets back to 10%. Can customers use both my link and the code at the same time? Yes! In fact, we suggest this. This way, you revieve feedback statistics from you link and the customer gets a happy discount from your promo code. Does the dashboard cost money? Nope! It is complete free after you gain approval access to it. How do I earn $5 bonus for having someone signup to become an Ambassador? All they need to do is complete the application process (including the order). When they order, they must input your name in the Shipping Instruction section at checkout page (image example provded). From there, you'll recieve $5 into your preferred payment method within 1-2 days. Best thing about it, there is no limit to your referrals! Can I earn commission from using my 30% discount code? We do not allow this. Commissions are earned only from the 20% discount code. What if I don't make my purchase as an Ambassador? You'll still keep your dashboard and the tools it offers. However your 30% discount code will turn into a 10% discount code. Also, the 10% discount code made for your friends and followers will not have the ability to grow to a 20% discount code. If no order is made in 6 months, your Ambassador dashboard will be deleted. The rule is made to be fair with those who did make the purchase. How can I promote your brand for people to use my promo code or link? You can save/screen shot any piece of media from our content. Rather it is from our website, Instagram or Facebook page, you are welcome to share it to your viewers. We also have an Assets Page on your dashbaord. There, you will see all the media you can use to promote and share your Ambassador link & Code. How do I use the Sources page? To learn how to use the Sources page, click here. Login Dashboard Learn How To Use Dashboard Visit Ambassador Community Page

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