Tag Archives: hardcore

*** PROMO OF THE WEEK – THE PRIMAL COLLECTION ***

primal kettle balls

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Welcome to the Jungle

Introducing the Onnit Primal Bells. The 0.5 pood (18lbs) Howler, 1 pood (36lbs) Chimp, 2 pood (72lbs) Gorilla, and 1.5 pood (54lbs) Orangutan directional kettlebells are built to awaken your primal nature and produce a savage workout. Made from the same high-quality, extremely rust and chip-resistant coated iron as the original Onnit Kettlebells, our Primal Bells have been 3D scanned and re-sculpted multiple times to ensure perfect balance for a professional quality workout. A slightly enlarged handle also helps improve grip strength over a standard kettlebell and the broad base is ideal for floor exercises.

  • KEY BENEFITS:
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These hand-sculpted pieces of functional art takes kettlebells out of a dark garage and makes a statement in your home or office. Supplies of our Primal Bells are limited.

  • Fully-functional kettlebell
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Gorilla Primal Bell

Top 10 Best Personal Trainer Certifications

Top 10 Best Personal Trainer Certifications

Last Updated: Mar 03, 2014 | By Jeremy Hoefs

Top 10 Best Personal Trainer Certifications
Woman working out with personal trainer at a gym. Photo CreditJupiterimages/liquidlibrary/Getty Images

With the widespread popularity of personal training and fitness, hundreds of personal training certifications have been created. However, only a few of the certifications are routinely recognized by fitness clubs and other trainers. The best personal training certifications are the most widely recognized while being accredited by the National Commission for Certifying Agencies.

CSCS

The Certified Strength and Conditioning Specialist — CSCS — offered by the National Strength and Conditioning Association (nsca-lift.org) is one of the most recognized personal trainer certifications in the fitness industry. It is also one of the most difficult certifications to earn and requires a 4-year college degree. The CSCS is commonly earned by strength coaches or personal trainers working with athletes.

ACE

The American Council on Exercise (acefitness.org) offers various health and fitness certifications and their general personal trainer certification is considered one of the best. ACE offers a 2-day workshop to help you study and prepare for the certification examination. You must recertify every two years to remain ACE personal trainer certified.

ACSM

The American College of Sports Medicine (acsm.org) was created in 1954 and offers one of the top personal trainer certifications. The accredited certification program requires a high school diploma and CPR certification to take the 125 to 150 question examination. After earning the certification, you must recertify every three years.

NSCA-CPT

The National Strength and Conditioning Association (nsca-lift.org) started offering the Certified Personal Trainer — NSCA-CPT — certification in 1993 and is considered one of the most challenging examinations. The prerequisites for taking the NSCA-CPT test include at least 18-years old and CPR certified allowing college students to work as a certified personal trainer as they study health and fitness.

AFPA

The American Fitness Professionals and Associates (afpafitness.com) personal trainer certification uses current exercise science, sports medicine and nutrition research in the certification program. The AFPA doesn’t require any prerequisites for earning the certification which makes it one of the easiest accredited certifications to obtain. You can also add various specialty certifications from the AFPA to your personal trainer certification.

NFPT

Created in 1988, the National Federation of Professional Trainers (nfpt.com) personal training certification is accredited by NCCA and widely recognized as one of the best personal trainer certifications. You must have a high school diploma, be at least 18 years old and have at least two years of fitness experience before taking the NFPT certification examination. You must also recertify every year to maintain the certification.

NESTA

The National Endurance and Sports Trainers Association (nestacertified.com) personal training certification started in 1992 and grew rapidly to have certified trainers in more than 20 countries. You must be at least 16 years old, have good reading skills and have basic fitness experience to take the NESTA certification examination. You must recertify every four years to maintain the certification.

IFPA

Offering a total of more than 70 certifications, the International Fitness Professionals Association (ifpa-fitness.com) personal trainer certification gives you the knowledge, skills and abilities to be a successful personal trainer. You must be at least 18 years old, have a current CPR certification and a high school diploma to take the IFPA personal trainer certification. You can attend a workshop to study and prepare for the 100 question examination and you must recertify every two years.

Cooper Institute

Established by Kenneth Cooper, M.D., the Cooper Institute (cooperinstitute.org) is a nonprofit research and education organization for medicine and health. The Cooper Institute also offers the certified personal trainer examination that is recognized as one of the best certifications. You must be at least 18 years old with a current CPR certification to take the Cooper Institute exam.

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Group Exercise

Booty Camp: Spring Break Bikini Butt Workout!

by Shannon Clark

Break out your beachwear, ladies: spring break is upon us! If you’ve been hibernating at home between quick trips to the gym, patiently sculpting your sun-ready physique, now is the time to showcase strategic pieces of your hard-earned bikini body!

Spring break also signals the approach of summer — 3 months of sun-drenched fun. If you don’t have one already, it’s time to go bikini shopping. Although there are plenty of cute designs, one factor remains the same for any bathing suit: your booty will be on display.

You may decide to disguise it with a wrap, but there’s no hiding a flat booty. Add some junk to your trunk with a properly-structured plan; it’s a great idea for some spring-time confidence. It will also ensure your summer bum is ready for sun.

Baby Got Back

Building a bikini booty doesn’t have to take long — provided you keep track of your diet and do the right exercises. To make your backside bumpin’ you need to incorporate strength training and cardio into your workout routine. Strength training will add curves and definition. Cardio will burn extra caloriesand reduce body fat. You do need some backside tissue to avoid “flat-butt syndrome,”
but you want that tissue to be lean muscle,not fat.

You don’t have to do cardio training if your diet is already perfect. But, most women find faster progress if they add cardio to their training regimen. Don’t overdo it by grinding away on the treadmill every day. Too much cardio can eat away at that great lean muscle mass.

Strength Training

You want to focus on compound lower-body movements, while adding glute-specific exercises to really target that backside. Many women have trouble activating their glutes because it’s incredibly easy to let the quads and/or hamstrings overpower the movement.

To activate your glutes, rely on these key moves:

Exercise 1//
Sets: 3-4 Reps: 8-12

Squats are fantastic for enhancing your booty shape, and for strengthening the quads and hamstrings. Go as low as your flexibility allows. As long as your knees don’t hurt, the lower you go, the better. Why? Deep squats provide the most glute activation.

Too many women make the mistake of not going all the way down through the movement. Go all the way down, pause, and then press all the way back up.

Exercise 2//
Sets: 3 Reps: 15

When done properly, this is a fantastic glutes strengthener. Because this exercise takes some balance, focus on the mind-muscle connection. If you aren’t actively thinking of relaxing the quads and hamstrings during this exercise, your glutes won’t activate. Use your butt to drive through the motion.

Use a barbell instead of dumbbells, which will help you maintain an upright position — a key for glute activation and good form. When you rise, think about pressing through your heels instead of through your quads.

Exercise 3//
Sets: 4 Reps: 8

This movement is a great butt-builder and will target the hamstrings and lower back, effectively hitting most links in your posterior chain. Performing it on a single leg helps activate the glutes and core.

Focus on squeezing through the glutes. If your lower back aches after performing this movement, you aren’t using the muscles as you should be.

If you do feel back pain, lighten the load. Using too much weight will force you to recruit additional muscles because your glutes aren’t strong enough to do the work.

Exercise 4//
Sets: 2-3 Reps: 12-15

Lunges target the quads, hamstrings, core and glutes. These booty-bombers will have you sore for days! You can further stimulate your butt by taking a slightly longer step forward. This increased distance will put more stress on the glutes and less on the quads.

Exercise 5//
Sets: 2-3 Reps: 12-20

The glute bridge is great because it isolates the bum. Your hammies and quads aren’t going to play a big part in this exercise.

Use a barbell to make this exercise more strenuous. Make sure you’re powerfully driving your hips directly upward, and then lowering them down slowly. Contract your glutes at the top, which will ensure that you move the load with your butt, not your lower back.

Cardio

The best cardio exercises for booty building ask you to act against resistance:

Cardio 1//

Uphill walking, or using the elliptical trainer at an incline, is a better option than running on a flat surface. Flat running tends to decrease the booty musculature, and that’s definitely not going to make it in a rap video.

Cardio 2//

If your fitness level allows, perform interval training instead of steady-state training. Interval training increases fat oxidation, and will thus help uncover a curvy bum.

Booty Builder Workout

Two sample workouts will get you started. Perform each workout once per week, along with your own upper-body workouts for a complete program.

Note: You should lift enough weight to hit the point of fatigue/failure on the last rep.

Workout A
Workout B

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PRO OF THE WEEK – JEN WADE



Jen was fooled by misleading food packaging and steadily added weight for several years. At age 31, she made a stand, lost 11 percent body fat, and competed. You can too!

WHY I DECIDED TO TRANSFORM

I’ve been lifting weights and playing sports since age 15. After years of eating what I thought was healthy food, I was several pounds overweight and determined to get in the best shape of my life.

To combat my weight, I signed up for a bikini competition. I had no idea that it would be the hardest yet most rewarding weeks of my life.

Before my transformation, I ate foods that I thought were healthy, but was actually junk food in disguise. I have many food allergies, so I often turned to pre-packaged, gluten-free products to snack on. I thought they were healthy because I purchased them at the local health food store.

I wanted to learn how to use food as fuel to rev my metabolism. Ultimately, I wanted to use what I learned during competition prep to balance my life and maintain the weight I lost.

BEFORE /// 132 LBS
AFTER /// 116 LBS
AGE 31 / HEIGHT 5’4″ / BODY FAT 26%
AGE 31 / HEIGHT 5’4″ / BODY FAT 15%

HOW I ACCOMPLISHED MY GOALS

After summer was over at age 31, I started what I thought would be a solo competition prep, but when no weight or body fat came off, I enlisted the help of coach and NPC competitor, Shaunna Marie Fitness. At that point, I was eight weeks out and terrified to step on stage. By incorporating a combination of weights, cardio, Gracie Barra Brazilian Jiu Jitsu, and balanced meals, I started to lose weight quickly.

I won’t lie and say it was easy. There were days when I didn’t feel like going to the gym and wondered why I was doing it. I had an amazing support system, which really helped, but I also used transformation stories as motivation. It was more mentally challenging than anything, but I had to remember how far I came.

My transformation began on September 6, 2013, and lasted until November 2, 2013, the day of my competition. It’s now several weeks after my comp and I’m still maintaining at 118 pounds. Most competitors train for 12 weeks before a competition, but I only had 8 weeks. In that short time, I changed my body and mind.

I plan all of my meals through the week and occasionally have a treat. If I could give one piece of advice, it would be to prep your meals.

SUPPLEMENTS  THAT HELPED ME THROUGH THE JOURNEY
With Meal 1
Pre-workout
With Meal 2 and 6

DIET PLAN THAT GUIDED MY TRANSFORMATION

Meal 1
Meal 2
Meal 3
Meal 4: Post-workout
Meal 5
Meal 6

TRAINING REGIMEN THAT KEPT ME ON TRACK

Day 1: Legs/Cardio
Day 2: Back/Biceps/Abs/Cardio
Gracie Barra Brazilian Jiu Jitsu: 60 min
Day 3: Chest/Triceps
Day 4: Legs/Glutes/Cardio
Gracie Barra Brazilian Jiu Jitsu: 60 min
Day 5: Shoulders/Abs/Cardio

WHAT ASPECT CHALLENGED ME THE MOST

“TRUST THE PROCESS. YOUR MIND PLAYS TRICKS ON YOU, BUT YOU CAN’T LISTEN.”

I loved the training aspect of competition prep and thought the diet would be a breeze since I have many allergies already, but I was wrong. It’s a mental challenge and I can see how people have an issue sticking to a plan.

I began craving foods that I would otherwise never touch. I had to tell myself repeatedly that I can’t eat foods that aren’t conducive to my goals.

As my body changed, I didn’t mind not having treats. It was worth it.

MY FUTURE FITNESS PLANS

Since earning my SNBF pro card in November, I’ve taken a few months to make improvements.

I’ll step on stage to compete in my first pro show in June 2014.

SUGGESTIONS FOR ASPIRING TRANSFORMERS

Trust the process. Your mind plays tricks on you, but you can’t listen. Remember why you’re doing this and push yourself. Stay strong and be around likeminded people.

HOW BODYBUILDING.COM HELPED ME REACH MY GOALS

I purchased a majority of my supplements from Bodybuilding.com. I was shocked when I realized that Bodybuilding.com carries vegan protein and I stocked up immediately. The shipping is insanely quick.

JEN’S TOP 5 GYM TRACKS

  1. “Roar” by Katy Perry
  2. “Blurred Lines” by Robin Thicke
  3. “Work Hard, Play Hard” by Wiz Khalifa
  4. “Feds Watching” by 2 Chainz
  5. “Rack City” by Tyga

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PRO OF THE WEEK – ALICE MATOS

Brazilian Bombshell: Alice Matos By SimplyShredded.com

1

Quick stats:

Age: 28 Height: 5’2” – 157 cm Weight: 123 lbs – 56 kg

10

How did you get started with bodybuilding?

I started to take training serious about three years ago, but before that I had always been athletic. When I was a kid I used to play several sports including volleyball, basketball and soccer. A couple of years later I decided to train with a personal trainer as my goal was to get in shape for summer. However after 1 year of intense training and strict dieting my trainer and I realized I had already achieved a competition body, so I decided to take the risk and enter a competition.

I went to three different bodybuilding competitions; in Rio de Janeiro, Madrid, and Ohio. It was truly an amazing experience and when I look back on things I feel happy to see how far I have come.

2

Where does your motivation come from?

My motivation comes from the desire to overcome all the limits of my body.

3

What workout routine has worked best for you?

Full Routine:

Day 1: Lower body

  • Superset: Leg Extension with Leg Curls 3×12-18
  • Leg Press: 3×12-18
  • Superset: Squats with Switch Lunges 3×12-18
  • Superset: Lunges on the Smith Machine with Pop Squats 3×12-18
  • Superset: Walking Dumbbell Lunges with Free Weight Walking Lunges 3×12-18
  • Adduction Machine 3×12-18

Day 2: Upper Body

  • Pullovers: 3×12-18
  • Superset: Back Row Machine 3×12-18
  • Machine Shoulder Press: 3×12-18
  • Superset: Front Raises with Shoulder Side Raises 3×12-18
  • Superset: Cable Pushdowns with Body Dips 3×12-18

Day 3: Lower Body

  • Lunges: 3×12-18
  • Squats: 3×12-18
  • Leg Press Unilateral: 3×12-18
  • Superset: Glute Extension with Stiff Legged Deadlifts: 3×12-18
  • Abduction Machine: 3×12-18

Day 4: Upper Body

  • Chest Press Machine: 3×12-18
  • Superset: Front Raises with Seated Rows: 3×12-18
  • Shoulder Press: 3×12-18
  • Inclined Lateral Raises: 3×12-18

Day 5: Lower Body

  • Lying Hamstring Curls: 3×12-18
  • Seated Leg Curls: 3×12-18
  • Stiff Legged Deadlifts: 3×12-18
  • Lunges on Smith Machine: 3×12-18
  • Adduction Machine: 3×12-18

Cardio:

  • 40 to 50 minutes of cardio on the Bike or Elliptical Machine 5x a week

4

If you had to pick only 3 exercises, what would they be and why?

  • Barbell Squats
  • Bench Press
  • Back Row

All of these exercises are compound movements, which involve the use of more than one major muscle group at a time. In my experience they are the best for building mass.

5

What is your diet like?

  • Meal 1: 6 Egg Whites, 40g of Oat Bran
  • Meal 2: 150g Chicken Breast, 100g Brown Rice/Whole-Wheat Pasta & Salad
  • Meal 3: 30g of Whey Protein
  • Meal 4: 150g Salmon or Filet Mignon & Vegetables
  • Meal 5: 6 Egg Whites
  • Meal 6: 30g Casein Protein, Probolic or Pro Complex

6

What is your supplementation like?

My supplementation is:

  • Glutamine: 4 x 5g per day (Pre, during, post-workout and before bed)
  • BCAA Powder: 10g during training and before cardio
  • L Carnitine: Before cardio
  • Mega Woman, Vitamin E, C, Omega 3: At lunchtime

7

Favorite Quote?

Try to be the best version of yourself in all areas of your life. Only the ones who fight for a goal are the ones who can achieve success!

8

Website: www.labellamafia.com.br – www.labellamafiaclothing.com Facebook: https://www.facebook.com/pages/Alice-Matos/ Instagram: http://instagram.com/alicematoss

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