Train On Be Strong

04/22/2020

Get this Evidence based guide by ! It is backed by the most recent scientific evidence, and provides the most sound recommendations for us to stay healthy, fit and strong during this time! And it's Free!
Link in bio

03/29/2020

Being moderately active for 60-75 minutes a day, can keep help keep the doctor away!
Moderate activity is defined by moving at intensity that burns 3-6 times more calories per minute than when sitting, transfixed on the craziness that is Tiger King.
Better put; Brisk walking, house work, light jogging, Yoga, shadow boxing etc; are forms of moderate activity. Get in at least 60 minutes of this a day, and profit on the health benefits.


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🤸🏼‍♀️ vs 📺 Stay at home but stay active! A good argument for regular training during the quarantine 👉🏻 Offsetting the physical inactivity of current lifestyles takes 1 hour of activity per 8 hours of sitting!
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📲 More infographics & nutritional tips in English, Spanish, French & Portuguese on YLMSportScience app (72h free trial 🎁 Apple store & Google Play) •

03/25/2020

Credit Rich Roll for coining this one.

03/23/2020

03/16/2020

*10 ways to help Maintain Immunity*
Here are 10 great ways for us otherwise healthy folks to *Maintain* our immunity, by a lead researcher in the field.
Note that cutting calories is not a great idea at the moment, so for now, eat in a way that maintains or even increases your weight a little.
Also see that, immunity is compromised with increased intensity (and duration) of exercise. So during your home workouts, throttle it back a taste. Think going 6 or 7 out of 10, during workouts. And possibly, increase the frequency.
All in all, do your best to stay healthy, by following what our health professionals advise. This inconvenience to us with be well worth it in the long run.

02/23/2020

This is legit by

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This assortment of slides is not an endorsement of fast food as muchh as it is not a shaming of it as a food choice. Instead, it is simply a selection of food from some of the world’s favourite fast food chains. This post is therefore an objective arrangement of basic nutritional information. Swipe left to see the full list. ⁣
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The establishments included in this post have existed for decades. This is undoubtedly because it is abundantly clear that millions continue to enjoy consumption of such food. And whilst most items within these lists are not particularly nutrient dense, they are still legitimate items of food which should be eaten if enjoyed. ⁣
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Instead of basing opinion on subjective metaphors and closed minded assumptions that fast food will send us to hospital, it is more useful to consider a more logical approach. Correlation of consumption in relation to regularity and overall dietary intake is a more worthwhile way to gauge the effect of fast food on one’s overall health. ⁣
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The early 2000s brought about mass hysteria regarding fast food and it’s negative effect on health. But most references were anecdotal, open to infinite nuance and disregarded a plethora of relevant variables under preconditioned bias. ⁣
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One example can be found in the ‘Supersize Me’ experiment/documentary in 2004. It professed the negative impact McDonald’s had on the subject’s health. But the subject consumed nothing but McDonald’s food for one whole month. Whilst the findings may have been accurate, they are rendered as entirely useless to those who do not consume 90+ McDonald’s meals per month. Thus, we can estimate that the findings from supersize me are irrelevant.⁣
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For optimal health, excessive consumption of fast food is not going to be particularly beneficial. But if consumption is moderate and accompanied by an overall supportive dietary process, it can have an enjoyed position in one’s life. 🙂⁣
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02/19/2020

Bruce Lee put it best: "Be like water"

02/18/2020

*Jump Around*
JUMPS ARE NOT JUST OF ATHLETES
Jump Training(JT) is usually seen as only something youth athletes do. But, JT is not only safe for those without athletic ambitions; but may be even more critical to health and independence as we age.
USE TO CAP OFF WARM-UPS
Structuring workouts so you do your JT to finish your warm-up, not only ramps up your readiness; but may also enhance your power within the work out and long term! I love doing something explosive to cap warm-ups.
SUPERSET JUMPS AND OTHER POWER EXERCISES
To make workouts more time-efficient, pairing your JT with other explosive exercises like a ball chest pass; will give you bigger bang for your buck! This will also get more muscle involved to improve total body powah!!!
SETS AND REPS
I recommend 2-4 sets of 5-10 Reps per exercise. These should not be done to exhaustion! They should be carried out with the intent to explode like a rocket on every rep. If pairing, rest ~30seconds between exercises; and 2-3 minutes between sets. If doing it stand alone rest ~3-5 minutes between sets.
NOT FOR TIME, FOR QUALITY
In my experience, having a timer going encourages a beat the clock mentality. Usually this comes with sloppy reps, less focus on being explosive, and chasing fatigue. For time is fine when fatigue is the goal; but this is for increasing power. So ditch the clock for this portion, and take it perfect rep by perfect rep.

02/17/2020

You won this round push-ups!
Often we use social media to post our best selves, our highlight reels.
But I wanted to post a "failure" . .
Here I'm taking on the challenge of doing 40+ unbroken push-ups in accordance with a (relatively)recent study (https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2724778) that showed a dramatic reduction of cardiovascular disease/events in fire fighters who could do 40+ push-ups. .
Now, I fit into a range (I managed 29) that was shown to be beneficial to my health; but being the competitor that i am, I wanted that 40+!.
So, because I didn't hit my goal, I decided this will be one the perfect performance goals for me to work toward along with my goal of dropping some body fat!
In the mean time, enjoy my perceived short coming; because the reality is, this is an opportunity to get better. And believe you me, I will get better.

P.S sorry for the annoying sound. The study had participants doing the push-ups at 80 beats per minute. I wanted to stay honest to that, along with hitting at least 90° at the bottom, and locking out at the top. No faking the funk with

02/16/2020

Exercise is the best medicine money can buy. Move more, move often.


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May have shared before but saw Stuart Phillips, Ph.D. share again today and never hurts to remind https://www.bmj.com/content/366/bmj.l5605

02/13/2020

*Champion Mindset*
The photo you see is of "the Greatest" Muhammad Ali, doing "roadwork" with his daughters. Why is this significant? Because it lends insight into the champions mindset
Most of the time, we view things as black and white. All or nothing. But when we take this mindset; rarely do we get all, we usually do nothing.
Ali had this dilemma when daddy duty called. Now, if he had an all or nothing mindset; he would've blew off getting in his training because he couldn't spar, hit the bag etc.
But he had a different view, he had an ALWAYS SOMETHING (Champion)mindset. As in, there is always something you can do to move the needle. Even if it's so small, like depositing pennies; that effort compounds with time.
We will always be faced with imperfect or down right sh*tty circumstances. But if we take on the champions mindset, like the champs I know we are meant to be; there will always be something to do.
Rumble young Champ Rumble.

02/07/2020

Stephen dishes on what clients get when working with him