3 of the Best: This Week’s Top Articles, Vol. 32

These pieces have caught your attention throughout the week. So here they are in one place for you to consume, digest, and enjoy.

Welcome to our weekend roundup, Three of the Best! Every Saturday, we'll post up Breaking Muscle's top three articles of the week. These pieces have caught your attention throughout the last seven days. So here they are in one place for you to consume, digest, and enjoy.

 

female front rack

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How to Have Great Sex in Water

Sex in the water — usually the shower — is one of our most beloved sexual fantasies, embedded in our psyches through countless film scenes (think, Casino Royale) or simply the the allure of a skinny dip in a moonlit lake. In practice, sex inthe water is not always so romantic. Not only is it difficult to get leverage for thrusting, or just to ke…

This article originally appeared on www.mensjournal.com: How to Have Great Sex in Water

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NFL Star Ricky Williams’ New Gym Will Combine Workouts and Weed

Marijuana is more accessible in the US now more than ever before. Sixty-one percent of Americans approve legalization and 25 states have laws legalizing weed in some form. Thanks to all that support, a San Francisco gym is now able to cater to those who happen to enjoy hitting the gym as much as hitting a bong…

This article originally appeared on www.mensjournal.com: NFL Star Ricky Williams’ New Gym Will Combine Workouts and Weed

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One Word to Eliminate From Your Coaching Vocabulary

Better coaching means better client learning. Choose your words wisely.

I love teaching. I love learning. And I love learning about teaching and learning. As coaches, we should constantly be figuring out how to improve the effectiveness of our teaching through auditory, visual, and kinaesthetic approaches. This means studying aspects of coaching such as:

 

  • How to create engaging visual inputs 
  • How to create effective kinaesthetic drills
  • How to create empowering auditory cues 

 

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There Are No Tricks in Fitness

Simplicity isn’t sexy, but it’s the only “weird trick” you need to know.

We all love to talk about programming. The term evokes a sense of tapping into our own genetic code and using some secret program (“One weird trick!”) to unlock our hidden genetic potential. We get caught up in the more mythical implications. We tell ourselves the more complex and profound our programming is, the more complex and profound our results will be. But this is rarely the case, particularly where strength is concerned. 
 

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3 Out-of-the-Box Avocado Recipes

If you have tried to love avocados but aren’t quite there yet, keep trying.

I did not have my first avocado until I was in my late twenties. When you are raised a hard-core Italian like I was, there are not a lot of recipes – or any, for that matter – that include this delicious and powerful food.

 

But it wasn’t love at first taste. If you are like me and have tried to love this food but are not quite there yet, I encourage you to keep trying. After some experimentation with out-of-the-box recipes, from deviled eggs to pudding (recipes to follow), avocado is now a staple in my kitchen.

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Get Fit For Summer Workout Plan – Feel The Burn – Week 8

Workouts, healthy recipes, motivation, tips, and advice all right to your inbox! Subscribe to Tone-and-Tighten.com RIGHT HERE and get our FREE “Beginner’s Guide To Weight Loss” ebook!

 summer workout series feel burn week 8

 
Because around here we finish strong.
 
Hey everyone! Welcome to the eighth and final week of our “Feel The Burn” workout series! Over the last 8 weeks we’ve pushed, pulled, ran, jumped, and otherwise sweated to get to the point where we are now. There’s been cardio; there’s been strength training; and hopefully you’ve seen a lot of amazing progress! So now we enter the last week – your last opportunity to get that summer bod rocking so you can uncover with confidence. So what are we waiting for?! Let’s do this! Here are your workouts for Week 8… 

FREE “7-Day Workout and Healthy Menu Plan”! 7 amazing workouts and 7 delicious, healthy recipes delivered daily right to your inbox! Eliminate guesswork and confusion and start seeing results.
CLICK HERE to get it!
 
Here’s how the “Feel the Burn” series works: below you will find 2 different workouts –Cardio and Strength. I want you to alternate performing these workouts and try to do them 2-3 times each this week (performing each twice would be 4 workouts for the week; 3 times each means 6 workouts this week). I recommend trying to do them one a day and work them into your weekly schedule as possible.
 
THE WORKOUTS
 

 Workout 1 – CARDIO

Taking things outdoors this week as we enjoy some of the beautiful weather! With your cardio workout this week we’ll run through 3 sets of three different circuits. All you need is three markers (cones, socks, your kids’ toys… get creative) to set up for our ladder runs and about 30 yards of space to do them (our backyard is long and skinny; you can also head to the park, a parking lot, or even the street/sidewalk in front of your house if you don’t mind revealing a little crazy to the neighbors!).

Set up the ladder: Find your starting point and put one marker about 30 feet (10 yards; about 10 meters) away. Then put another one 30 feet beyond that (20 yards; about 20 meters) and finally your third 30 feet beyond that (at the 30 yards/meter mark. So you should have a starting line and then 3 cones – 30, 60, and 90 feet out.
ladder set up

Ladder sprints are performed by sprinting to cone #1 and then sprinting back to the start. You then sprint to cone #2 and then back to the start and finally sprint to cone #3 and then back to the start. That’s 1 ladder.

how to run ladder sprints tone tighten

 

picture divider tone and tighten 

Warm Up
March in place, run stairs, jumping jacks, or check out this killer 3-minute at-homeworkout! Anything to get the blood flowing to our muscles prior to the workout:
 

picture divider tone and tighten

Circuit 1

1 Ladder sprint
Straight forward sprinting to the cone; turn around and run straight back.

10 Burpees
burpee

Repeated 3 times

 picture divider tone and tighten

Circuit 2

Ladder shuffle
(Instead of sprinting forward you sprint the ladder by side-shuffling to each cone as fast as you can)

20 Crunches
ab crunch

Repeated 3 times

picture divider tone and tighten

Circuit 3

Ladder backwards
(1 Ladder sprint running backwards as quickly as you can)

10 Push ups

Repeated 3 times

 CONGRATULATIONS! You crushed your cardio workout this week!
 
 
Workout 2 – STRENGTH
 
Your strength routine this week is one of my favorite at-home muscle-building workouts. I call it “The Dirty Dozen”.
12 sets of 12 reps of each of 4 of my favorite bodyweight exercises. Works all your major muscle groups and is a killer workout!
 
12 Push-Ups
 
 
 
12 Squats
 
 
 
12 Sit Ups
sit ups exercise
 
 
12 Lunges
 
 
 
Repeated 12 times!
 
Looking for more amazing at-home workouts just like this one? Tone and Tighten has you covered!
Our 8-Week Beginner’s Workout Plan features over 50 workouts, 15 healthy and delicious recipes, tips, motivation and more to help you achieve your fitness goals! Check it out here!
Looking for something a little more difficult? Our follow-up ebook, the “8-Week Advanced Workout Guide” takes your results to a whole new level! Over 75 workouts to push you harder and yield incredible outcomes! Learn more here!
Make it happen,
Jared
The final week in our 8-week

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5 Ways to Upgrade Your Strength Workout

It’s easy to get caught up in the gym bro culture of “if the bar ain’t bending, you’re just pretending.” The truth is, only lifting the heaviest possible weights can restrict your health and fitness gains. You need to hit your body with multiple training methods to keep improvomg. That doesn’t mean drastically changing your current workouts, or even the…

This article originally appeared on www.mensjournal.com: 5 Ways to Upgrade Your Strength Workout

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