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A no bullshit blog dedicated to sharing and discovering the ins and outs of diet, exercise, and the fitness industry!

Are Supplements and Vitamins Important

Are Supplements and Vitamins Important? Supplements and vitamins are very important when it comes to your weight loss results or overall body goals. They are not a scam, and no, you will not obtain all the extra nutrients and vitamins you need from the food you consume. For one, guaranteed your day to day food intake is not very diverse, it may be remotely the same day to day. On […]

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Scapular Winging: Do you Have it?

SCAPULAR WINGING When you are training your upper body, you may find your range of motion is severely limited. Maybe you are feeling a lot of the tension in your neck and traps when performing back exercises, or your shoulder exercises are especially tough to master. Muscle tension and overall tightness in the muscles surrounding your shoulder blades (scapula), chest muscles, and shoulder muscles will severely restrict your freedom of […]

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6 Tips for Meal Prepping

6 TIPS FOR MEAL PREPPING    1. Organize and Visualize: Take the time to sit down and organize what your day to day schedule currently looks like, write the time’s in the day on the left, from 5am-12am for example, and start plugging in your life schedule. -What time are you currently waking up, what do you do next? When do you have breakfast? Do you wake-up in a rush, […]

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Proper Range of Motion

  The range of motion is referring to the distance or the length of the movement you are performing. Our muscles are connected to our bones via tendons, and the muscle to tendons via ligaments. Technically, our body can extend and stretch and our joints can lock out to allow movement to happen. Take a dancer or a yoga instructor for example, their flexibility almost seems endless, their tendons, ligaments, […]

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How to Use Rep Tempo

How to Use Rep Tempo   Now that you are aware there are 3 phases in a rep I.e. eccentric, isometric, concentric, you can now learn how to apply this to your workouts. Dancers and musicians use tempo, weight training can also follow the same type of thing. You never want your reps to be “clunky” or “choppy”, and this will take time and practice to achieve. However, the important thing […]

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5 Food Behaviours to Avoid at Night

5 Food Behaviours to Avoid at Night Some things on this list are obvious, some may come at a surprise. One thing I want to preface this blog with, if you are weight training effectively and therefore depleting your muscles of glycogen, then coincidentally you need to refuel with food in order to grow. This blog is no way is saying you should not eat a meal at night or […]

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Top 3 Sources of Fitness Information You Should Know About

Top 3 Sources of Fitness Information you Should Know About: 1.T. Nation I.e. Testosterone Nation A website riddled with the most up to date and well researched fitness information that digs into modern and trending facets of fitness, as well as new research on old techniques. All articles and information on testosterone nation are provided by highly accredited and experienced exercise physiologists in the field. The name may not be […]

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Know Your Rep Phases

  There are 3 phases or stages in 1 rep, and they are:   Eccentric contraction Isometric contraction Concentric contraction   Notice how every phase is still considered a contraction. Even if your fibers are lengthening/stretching through the eccentric, or holding still during the isometric phase, the muscle fibers themselves on a very microscopic level are going through rapid fire contractions in order to control the weight and the load. […]

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Now that you have your gym membership, some new workout swag, your music library is stocked and headphones…check. Great, you are all set to kill your 2018 gym goals, you are ready to get stronger, cut the excuses, and only have time for results. There’s just one little problem, you stand in the abys of gym equipment and feel slightly overwhelmed, maybe knocked down a few notches as your overwhelming […]

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4-Week “Beginner Doll” Gym Guide

Doll Fitness is thrilled to give you a boost this 2018 by providing a 4 week workout guide you can follow in the gym!   In 2017, we asked our dolls “what are some of the biggest barriers you face towards using a gym membership”, and the #1 answer was not having a guide to follow, and being unsure of what to do.  We heard you, and we want to help […]

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