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<p>Do you ever find yourself trapped in a cycle of negative self-talk? It's a common pattern that can be difficult to break. However, with the right strategies, you can disrupt these patterns and create a more positive mindset.</p><h2>Reframing Thoughts</h2><p>One effective strategy for disrupting patterns of negative self-talk is reframing your thoughts. This involves changing the way you think about a situation by looking at it from a different perspective. For example, instead of thinking "I'm not good enough," try reframing it as "I'm still learning and improving." This shift in perspective can help you focus on the positive and build your confidence.</p><figure id="figure-diak5i9lualiqftkmi"><img id="diak5i9lualiqftkmi" src="https://images.unsplash.com/photo-1620401537439-98e94c004b0d?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxzZWxmJTIwdGFsa3xlbnwwfHx8fDE2ODY0MzE2OTZ8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="self-talk" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-mce-src="https://images.unsplash.com/photo-1620401537439-98e94c004b0d?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxzZWxmJTIwdGFsa3xlbnwwfHx8fDE2ODY0MzE2OTZ8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Positive Self-Talk</h3><p>Another strategy is to practice positive self-talk. This involves using affirmations and positive statements to counteract negative thoughts. For example, if you find yourself thinking "I can't do this," try replacing it with "I can do this, I just need to keep trying." By focusing on the positive, you can build your self-esteem and overcome self-doubt.</p><h2>Focus on Effort</h2><p>It's also important to focus on effort rather than just the outcome. When you focus solely on the end result, you can become discouraged if things don't go as planned. By focusing on the effort you put in, you can feel proud of yourself for trying your best regardless of the outcome.</p><figure id="figure-fx86fiqgalliqftm9b"><img id="fx86fiqgalliqftm9b" src="https://images.unsplash.com/photo-1558276561-95e31d860c4b?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMXx8cG9zaXRpdmUtbWluZHNldHxlbnwwfHx8fDE2ODY0MjgyMjR8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="positive-mindset" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1558276561-95e31d860c4b?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMXx8cG9zaXRpdmUtbWluZHNldHxlbnwwfHx8fDE2ODY0MjgyMjR8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Mindfulness</h3><p>Mindfulness is another effective strategy for disrupting patterns of negative self-talk. This involves being present in the moment and observing your thoughts without judgment. By practicing mindfulness, you can become more aware of your negative self-talk patterns and learn to let them go.</p><h2>Gratitude</h2><p>Finally, practicing gratitude can help shift your focus from negative to positive. Take time each day to think about what you're grateful for, whether it's something small like a sunny day or something big like a supportive friend. By focusing on the good things in your life, you can create a more positive mindset.</p><figure id="figure-z48kgyum9liqftnje"><img id="z48kgyum9liqftnje" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/24sRlXtLMEWvqI4pjknTm5HHsH0B2DGDml7EABzuQWeub4IVtw8d3epnZmm4L0Vp.png" alt="gratitude" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9" data-corners="no-rounded" data-aspect="16:9" data-caption=""/></figure><h3>Conclusion</h3><p>Breaking patterns of negative self-talk can be challenging, but with these strategies, you can create a more positive mindset. Reframe your thoughts, practice positive self-talk, focus on effort, practice mindfulness, and practice gratitude. With time and effort, you can disrupt these patterns and create a more positive and confident you.</p>

Stop Negative Self-Talk

<p>Are you looking for a way to take your leg training to the next level? Look no further than sled drags. This often overlooked exercise can be the missing link in your leg hypertrophy training.</p><h3>Remmeber the basics</h3><p>Muscle hypertrophy, or muscle growth, is primarily caused by mechanical tension, metabolic stress, and muscle damage. <strong>Mechanical tension</strong> occurs when muscles are challenged during resistance training, stimulating adaptation and growth. <strong>Metabolic stress</strong>, generated through intense exercise, triggers cellular responses that promote protein synthesis and hormonal release. <strong>Muscle damage</strong> from exercise leads to repair and rebuilding, resulting in muscle growth. Factors like genetics, hormones, nutrition, rest, and recovery also influence hypertrophy. </p><p><strong>HOW WE ACHIEVE THESE IS COMPLETELY UP TO YOU. </strong>Personally, I love sled drags as I can hit all three of these hypertophy triggers with minimum technical difficulty AND significantly lower joint impact. Watch this video to understand the basics in less than 2 minutes:&nbsp;</p><figure id="figure-h19f1is8d9lip6b93m"><iframe id="h19f1is8d9lip6b93m" src="https://www.youtube.com/embed/xMcOllab6nU" class="w-full bg-gray-100 " style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://www.youtube.com/watch?v=xMcOllab6nU" data-corners="no-rounded" data-mce-src="https://www.youtube.com/embed/xMcOllab6nU" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><h2>What Are Sled Drags?</h2><p>Sled drags involve pulling a weighted sled across a surface, typically using a harness or rope. This exercise is often used by athletes to improve their speed and power, but it can also be a highly effective tool for building muscle.</p><h3>Why Sled Drags Are Effective for Leg Hypertrophy?</h3><p>Sled drags target the entire lower body, including the quads, hamstrings, glutes, and calves. The constant tension and resistance provided by the sled create a unique stimulus for muscle growth that cannot be replicated by traditional strength training exercises.</p><p>Additionally, sled drags require a high level of effort and intensity, which can lead to increased muscle activation and recruitment.</p><figure id="figure-es5wtbzb7ilip54c0r"><img id="es5wtbzb7ilip54c0r" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/22fABkPQQN8IemNReIiMCCQ7OoHrOymBTI8vPdnDDpNtQGK6GAQmKxUlokrun9Ic.jpg" alt="leg muscles" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/22fABkPQQN8IemNReIiMCCQ7OoHrOymBTI8vPdnDDpNtQGK6GAQmKxUlokrun9Ic.jpg" data-mce-style="aspect-ratio: 16/9;"></figure><h2>How to Perform Sled Drags</h2><p>To perform sled drags, you will need access to a sled and a flat surface, such as a track or gym floor. Attach a harness or rope to the sled, and then attach the other end to your body.</p><p>Begin by standing upright and leaning forward slightly, with your feet shoulder-width apart. Engage your core and glutes, and then begin to walk forward, pulling the sled behind you.</p><p>It is important to maintain proper form throughout the exercise, keeping your back straight and your shoulders pulled back. Start with a lighter weight and gradually increase the resistance as you become more comfortable with the exercise.</p><figure id="figure-9ze37funhlip54f9b"><img id="9ze37funhlip54f9b" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/27Ll430jf38mX538huHG6tyAFiMe8Q6E2f9TicQumFuJGyrvvnyxkdCCzyZEqbbh.jpg" alt="sled drag" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/27Ll430jf38mX538huHG6tyAFiMe8Q6E2f9TicQumFuJGyrvvnyxkdCCzyZEqbbh.jpg" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Variations of Sled Drags</h2><h3>Backward Sled Drags</h3><p>This variation involves pulling the sled backward, which places more emphasis on the hamstrings and glutes. Lean back slightly and engage your glutes as you pull the sled toward you.</p><h3>Lateral Sled Drags</h3><p>This variation involves pulling the sled to the side, which targets the inner and outer thighs. Take a wide stance and pull the sled laterally, keeping your core engaged and your back straight.</p><figure id="figure-dtmbp04jc8lip54he4"><img id="dtmbp04jc8lip54he4" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/160rDAqYOELeXjtzXqXUBrWVVc2NmnyKn0BONOOSFQOpVzf2QAjVHBIHhMb7R3Sh.jpg" alt="sled variations" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9" data-corners="no-rounded" data-aspect="16:9" data-caption=""/></figure><h2><br></h2><h3>Training Drags</h3><p>The frequency of sled drags to build muscle may depend on various factors such as individual fitness goals, training experience, and overall training program. Here are some of my personal reccomendations:</p><p>Aim to push a sled for eight sets of 20-30-second intervals. Use just a tad less than your max load for a 20-to-30 second push. Rest as long as you need between sets</p><h3>The Superiority of Sled Drags: Hypertrophy Made Easy</h3><p>Prepare to be enlightened as to why I think sled drags reign supreme in the pursuit of muscle growth.</p><p><strong>1. Maximizing Time Efficiency:</strong></p><p>Let's face it, spending countless hours in the gym performing tedious sets and reps can be mind-numbingly monotonous. With sled drags, you can say goodbye to wasting time on excessive isolation exercises and hello to a time-efficient, full-body workout. This one exercise engages multiple muscle groups simultaneously, allowing you to achieve maximal hypertrophy in a fraction of the time. Why settle for anything less?</p><p><strong>2. Unparalleled Muscular Activation:</strong></p><p>While other hypertrophy exercises might claim to target specific muscle groups, sled drags surpass them all in terms of overall muscular activation. With each powerful stride, your quads, hamstrings, glutes, calves, and even upper body muscles are forced to work synergistically. No isolated exercise can match the comprehensive engagement and development that sled drags provide. It's the epitome of functional strength training.</p><p><strong>3. Explosive Power Development:</strong></p><p>Sled drags not only build muscle mass but also enhance explosive power, making them a valuable addition to any training program. The force required to propel the sled forward stimulates rapid muscle fiber recruitment, promoting the development of fast-twitch muscle fibers. This translates to increased power and performance in various athletic endeavors. So why settle for traditional hypertrophy exercises when you can achieve both size and power simultaneously?</p><p><strong>4. Joint-Friendly Alternative:</strong></p><p>Let's not forget the toll that heavy weights can take on your joints. Traditional hypertrophy exercises often subject your joints to excessive stress and potential injuries. Sled drags, on the other hand, offer a low-impact, joint-friendly alternative that reduces the risk of injury while still delivering impressive hypertrophy gains. Protect your joints while sculpting your physique - it's a win-win situation!</p><p><strong>Conclusion:</strong></p><p>If you're serious about hypertrophy and want to maximize your gains while minimizing your time investment, sled drags are the undisputed champions. </p><p>Their efficiency, comprehensive muscular activation, explosive power development, and joint-friendly nature make them the superior choice among hypertrophy exercises. So, ditch the mundane and embrace the grind of sled drags in your training regimen. </p><p>Prepare to witness unparalleled results and revel in the knowledge that you've found the holy grail of hypertrophy. </p><p>You're welcome.</p>

Sled Drags For Leg Hypertrophy: The Missing Link In Your Training

<p>My home gym and mental sanctuary from the kids. Built on facebook marketplace and mostly second hand gear. No more opening or closing times, and no more teenagers taking selfies on the squat rack. Here's my 7 essential pieces of home gym equipment that will help you achieve your fitness goals.</p><h2>1. Barbells and Plates</h2><p>Barbells and plates are essential for any home gym. They allow you to perform a variety of exercises, including squats, deadlifts, and bench press. When choosing barbells and plates, make sure to consider the weight capacity and the quality of the equipment. You don't want to end up with a barbell that can't handle the weight you need to lift. NEVER go for 1 inch plates. It's not the 80's anymore.&nbsp;</p><figure id="figure-ylb55q2wblip2f3rc"><img id="ylb55q2wblip2f3rc" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/3azSqUGKNx6wW20tepS1QhiOEgBgt8WVE7f5A4JIT5IxVDcUCNiWUqwpZyTKaun2.png" alt="barbell plates" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/3azSqUGKNx6wW20tepS1QhiOEgBgt8WVE7f5A4JIT5IxVDcUCNiWUqwpZyTKaun2.png" data-mce-style="aspect-ratio: 16/9;"></figure><h2>2. Dumbbells</h2><p>Dumbbells are versatile and can be used for a wide range of exercises. They are great for building strength and conditioning your muscles. When choosing dumbbells, consider the weight range and the material. Ignore cheap, go metal dumbbells, or quality rubber hex. Bargains to be found on FB marketplace.</p><figure id="figure-ywmuh8sxxjlip2f50r"><img id="ywmuh8sxxjlip2f50r" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/1103gb6xG5cMIZ30CSvDafllH6qIfwsCspsSAPx4klobmNfrFZWhfWPrcIJT9nJu.png" alt="dumbbells" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/1103gb6xG5cMIZ30CSvDafllH6qIfwsCspsSAPx4klobmNfrFZWhfWPrcIJT9nJu.png" data-mce-style="aspect-ratio: 16/9;"></figure><h2>3. Power Rack</h2><p>A power rack is a must-have for any serious or amateur lifter. It allows you to perform squats, bench press, and other exercises safely. It should ideally come with safety bars that can catch the weight if you fail to lift it. When choosing a power rack, make sure to consider the weight capacity, the size, and the quality of the equipment. Oh, and the height. Like an idiot I had to cut mine down.</p><figure id="figure-jmx3h102ahlip2f6m9"><img id="jmx3h102ahlip2f6m9" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/2cjUAWrt9wIGxtJXz6XgF2PMcMw9mNPQidevUdP2tlmRSUBfob7VCNQ4946M3QRH.png" alt="power rack" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/2cjUAWrt9wIGxtJXz6XgF2PMcMw9mNPQidevUdP2tlmRSUBfob7VCNQ4946M3QRH.png" data-mce-style="aspect-ratio: 16/9;"></figure><h2>4. Air Bike</h2><p>An air bike is a great way to get your conditioning workout in. It provides a full-body workout and is low-impact, making it a great option for people (like me) with joint problems. When choosing an air bike, consider the resistance levels, the size, and the quality of the equipment. I got a rogue bike. Bit excessive, but it does the job.&nbsp;</p><figure id="figure-yc5gxjj02rlip2f88u"><img id="yc5gxjj02rlip2f88u" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/2bEUk3hTQy6Mlr5jFVS51xBKfb8GWUqiZdRkPm7M4m2HdCAET72lWsKAaKbwM8l1.jpg" alt="air bike" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9" data-corners="no-rounded" data-aspect="16:9" data-caption=""/></figure><h2>5. Adjustable Bench</h2><p>An adjustable bench is essential for performing exercises such as bench press, incline press, and decline press. It also allows you to perform a variety of dumbbell exercises. When choosing an adjustable bench, consider the weight capacity, the adjustability, and the quality of the equipment. Bulldog gear so a fold-to-flat bench which saves space too.&nbsp;</p><figure id="figure-22o4zxcxo7lip2f8yl"><img id="22o4zxcxo7lip2f8yl" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/1103gb6xG5cMIZ30CSvDafllH6qIfwsCspsSAPx4klobmNfrFZWhfWPrcIJT9nJu.png" alt="adjustable bench" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/1103gb6xG5cMIZ30CSvDafllH6qIfwsCspsSAPx4klobmNfrFZWhfWPrcIJT9nJu.png" data-mce-style="aspect-ratio: 16/9;"></figure><h2>6. Resistance Bands</h2><p>Resistance bands provide accommodating resistance, increasing tension as the band stretches. They are ideal for a variety of accessory exercises like hamstring curls and tricep push downs. By attaching the band to an anchor point and adjusting its position, you can target specific muscle groups with varying resistance levels, enhancing muscle activation and strength gains. Resistance bands offer a versatile and effective solution for adding variety and intensity to your home gym workouts.</p><figure id="figure-317meq9kyklip2fa8h"><img id="317meq9kyklip2fa8h" src="https://images.unsplash.com/photo-1526408984842-5f1323d42469?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyMXx8YmFyYmVsbHxlbnwwfHx8fDE2ODYzNDY4NTh8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="resistance bands" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-mce-src="https://images.unsplash.com/photo-1526408984842-5f1323d42469?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyMXx8YmFyYmVsbHxlbnwwfHx8fDE2ODYzNDY4NTh8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>7. Landmine Attachment</h2><p>A The barbell landmine is a fantastic addition to your home gym that brings a whole new level of variety to your workouts. This versatile tool allows you to anchor one end of a barbell, creating a pivot point for a wide range of exercises. From explosive rotational movements to unilateral exercises, the barbell landmine opens up a world of possibilities for challenging your muscles in unique ways. You can perform exercises like landmine rows, presses, squats, and core rotations, engaging multiple muscle groups simultaneously. This not only adds variety to your routine but also helps to develop functional strength and stability. With its compact size and adaptability, the barbell landmine is a must-have for anyone looking to elevate their home gym workouts and achieve a well-rounded fitness regimen. It's also cheap for the gains it gives. Win-Win.</p>

7 Essential Pieces Of Home Gym Equipment.

<p>Exercise is often recommended for physical health, but did you know that it can also have a positive impact on mental health? Multiple studies have shown that regular exercise can improve mood, reduce stress and anxiety, and even help with depression. Let's take a closer look at the science behind how exercise improves mental health.</p><h2>Endorphins and Exercise</h2><p>One of the main ways exercise improves mental health is through the release of endorphins. Endorphins are chemicals produced by the body that act as natural painkillers and mood boosters. When you exercise, your body releases endorphins, which can lead to feelings of euphoria and well-being. This is often referred to as the "runner's high." </p><figure id="figure-pbob65dyu9lip17kla"><img id="pbob65dyu9lip17kla" src="https://images.unsplash.com/photo-1599751449353-779b810ebb37?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMnx8cnVubmVyJTIwaGlnaHxlbnwwfHx8fDE2ODYzNDMyMTV8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="runner high" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-mce-src="https://images.unsplash.com/photo-1599751449353-779b810ebb37?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMnx8cnVubmVyJTIwaGlnaHxlbnwwfHx8fDE2ODYzNDMyMTV8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>The Role of Serotonin</h3><p>Another chemical that plays a role in mental health is serotonin. Serotonin is a neurotransmitter that helps regulate mood, appetite, and sleep. Studies have shown that exercise can increase levels of serotonin in the brain, which can lead to improved mood and decreased symptoms of depression.</p><p><br></p><h3>Reducing Stress and Anxiety</h3><p>Exercise can also be an effective way to reduce stress and anxiety. When you're feeling stressed or anxious, your body releases cortisol, a hormone that can have negative effects on both physical and mental health. Regular exercise can help reduce cortisol levels, which can lead to a decrease in stress and anxiety.</p><figure id="figure-si05u98z0ilip17md8"><img id="si05u98z0ilip17md8" src="https://images.unsplash.com/photo-1512438248247-f0f2a5a8b7f0?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw0fHxzdHJlc3MlMjByZWxpZWZ8ZW58MHx8fHwxNjg2MjcxMjE1fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="stress relief" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1512438248247-f0f2a5a8b7f0?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw0fHxzdHJlc3MlMjByZWxpZWZ8ZW58MHx8fHwxNjg2MjcxMjE1fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>The Importance of Consistency</h2><p>While exercise can have a positive impact on mental health, it's important to note that consistency is key. Studies have shown that regular exercise is more effective at improving mood and reducing symptoms of depression than sporadic exercise. Aim for at least 30 minutes of moderate exercise most days of the week for maximum benefits.</p><h3>Choosing the Right Exercise</h3><p>It's also important to choose the right type of exercise for your mental health needs. While any type of exercise can be beneficial, some may be more effective than others. For example, yoga and meditation have been shown to be particularly effective at reducing stress and anxiety.</p><figure id="figure-xrd6cs60sflip17od8"><img id="xrd6cs60sflip17od8" src="https://images.unsplash.com/photo-1545389336-cf090694435e?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMnx8eW9nYXxlbnwwfHx8fDE2ODYzMDg3MjN8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="yoga" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-mce-src="https://images.unsplash.com/photo-1545389336-cf090694435e?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMnx8eW9nYXxlbnwwfHx8fDE2ODYzMDg3MjN8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>The Bottom Line</h2><p>Exercise is a powerful tool for improving both physical and mental health. By releasing endorphins, increasing serotonin levels, and reducing stress and anxiety, exercise can have a positive impact on mood and overall well-being. Remember to aim for consistency and choose the right type of exercise for your needs to maximize the mental health benefits.</p>

The Science Behind How Exercise Improves Mental Health

<p>Ice baths are a popular recovery modality among athletes both amateur and pro. Not to mention every fucking influencer going looking to produce more shirtless content. It seems to be seeping through to the mainstream with even the most novice of lifters buying an over-priced paddling pool for garden recovery sessions... But what is the science behind Ice baths? Here are some key points from the research:</p><h3>Firstly, what do you mean by Ice Bath?</h3><p>In this instance, an ice bath involves immersing the body in cold water, typically between 10-15°C, for a short period of time, usually 5-15 minutes.&nbsp;</p><h3>How does it work?</h3><p>The theory behind ice baths is that the cold water causes blood vessels to constrict, which reduces inflammation and swelling in the muscles. When the body is removed from the cold water, the blood vessels dilate, which increases blood flow and helps to flush out metabolic waste products.</p><figure id="figure-mu3ceqae04lip4xicv"><img id="mu3ceqae04lip4xicv" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/1yXX1mDD73yfK6fVadsYQBRIYPoo1TiKwQKtBBBMgZ0jTrl2UNBlxZs8fIgwceRy.jpg" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9" data-corners="no-rounded" data-aspect="16:9" data-caption="Influencers... FFS..."/><figcaption class="body-normal text-gray-500 mt-2">Influencers... FFS...</figcaption></figure><h3>What does the research say?</h3><p>There is limited evidence in the sport science literature identifying the benefit of modalities in promoting recovery between sporting competition games. However, some studies have suggested that ice baths and contrast baths (alternating between hot and cold water) may be more advantageous to athlete's recovery from team sport than passive rest between successive games (of rugby union, which was the sport studied.) &nbsp;</p><h3>Should you bother then?:</h3><p>Psychology may play a part in reported benefits of ice baths. Here are some points to consider:</p><h3>Placebo effect:</h3><p> The placebo effect is a well-known phenomenon in which a person experiences a positive effect from a treatment that has no active ingredients. It is possible that athletes who believe in the benefits of ice baths may experience a placebo effect, leading them to report positive outcomes even if the ice bath itself has no physiological effect.</p><h3>Perceived benefits:</h3><p>Athletes may perceive benefits from ice baths due to the psychological effect of feeling like they are doing something to aid in their recovery. This feeling of control and agency can be empowering and lead to positive outcomes.</p><p>In conclusion, psychology may play a part in reported benefits of ice baths. The placebo effect, perceived benefits, and social reinforcement are all factors that can influence an athlete's experience with ice baths. </p><p>It is important to consider the psychological as well as the physiological aspects of recovery when designing a recovery plan for yourself. If you like Ice baths, go for it. But as far as actual physical benefits go, you're probably better just getting some good nutrition and more sleep.</p><p><br data-mce-bogus="1"></p>

Ice Baths: Are They Worth The Suffering?

<p>Are you tired of the tedious process of manually tracking calories and macros for your meal planning? </p><p>Well, there is another way, and I've done it.&nbsp;</p><p>Say goodbye to guesswork and hello to a seamless, data-driven approach to healthy eating.&nbsp;</p><h3>Step 1: Scan and Digitize Your Receipt</h3><p>The first step in harnessing the potential of AI for your meal planning is to scan your food shopping receipt using a smartphone or scanner. There are several apps available that can help you digitise your receipts effortlessly. Once you have a digital copy, you're ready to unlock the power of AI.</p><h3>Step 2: Utilise AI Tools like ChefGPT</h3><p>ChefGPT, an advanced AI language model, can assist you in analyzing your scanned receipts and generating a personalised meal plan. Upload your digital receipt to the ChefGPT platform, and let the AI work its magic. By understanding the products you purchased and their nutritional information, ChefGPT can suggest meal options that align with your dietary goals.</p><h3>Step 3: Define Your Dietary Preferences and Goals</h3><p>To make the most of ChefGPT's capabilities, it's essential to provide information about your dietary preferences and goals. Whether you follow a specific diet like keto, vegan, or paleo, or have specific calorie or macronutrient targets, communicate your requirements to ChefGPT. The AI will take these factors into account while creating your meal plan.</p><h3>Step 4: Receive Your Personalized Meal Plan</h3><p>Once you've inputted your preferences and goals, ChefGPT will generate a meal plan based on the items from your scanned receipt. This meal plan will detail your daily calorie and macro targets and provide recipes and serving sizes for each meal. It's like having a personal nutritionist at your fingertips!</p><h3>Step 5: Track and Adjust as Needed</h3><p>With your meal plan in hand, you can start implementing it into your daily routine. Use a food tracking app or a simple spreadsheet to <strong><em>monitor your actual food intake</em></strong>, making adjustments if necessary to stay on track with your calorie and macro goals.</p><p>Step 6: Variety</p><p>Not happy with the meal plan? Ask AI to generate more options. You can also ask for AI to generate a 5/7 or even monthly eating plan. But I suggest starting weekly with the foods you have bought, as opposed to generating a meal plan and then reverse-engineering your shopping to suit.</p><h3>Goodbye MyFitnessPal?:</h3><p>Thanks to AI tools like ChefGPT, the process of building a personalised meal plan has never been easier. By leveraging the information from your scanned receipt, you can harness the power of AI to generate a meal plan that aligns with your dietary preferences and goals.&nbsp;</p><p>This innovative approach not only saves time but also ensures accuracy in tracking calories and macros. So, take advantage of the AI revolution and enjoy a streamlined and efficient way to plan your meals, ultimately leading to a healthier and more fulfilling lifestyle.</p>

How to use chefGPT to build meal plans that actually work

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Brett Sizeland Coaching is a martial arts–based personal training service based in Hoddesdon, Hertfordshire, helping busy adults and parents aged 35+ get fitter, stronger, and more confident through Boxing, Muay Thai, MMA grappling, and strength training.

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The Science Behind How Exercise Improves Mental Health

Ice Baths: Are They Worth The Suffering?

How to use chefGPT to build meal plans that actually work