AuthorAustin Gwaltney CPT-ACE, USAW, FMS II Archives
January 2023
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DO YOU WaNT A ROCk SOLID BUTT?7/23/2015  I was reading a news story yesterday about an unfortunate lady who received a butt implant procedure. Let me warn you about glute implants, they can pop! Her glute implants exploded and caused extreme butt injury! Needless to say, we can easily avoid these injuries by doing more squats and deadlifts. :)
Check out the e-book to learn where saggy, flat butts are reconstructed and converted into plump, perky, well-shaped rumps. Check out my NO BUTTS and NO EXCUSES e-book on building your BEHIND! BONUS CHAPTER: "THE SIX WEEK FORM THE BUTT OF YOUR DREAMS TRAINING PROGRAM!
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Tabata Interval benefits!7/22/2015 Interval Training Vs. Steady State Transcript
Traditional cardio, for example, would be to complete an hour of work at a percentage of max heart rate. And an example of interval training would be to complete repeated bouts of work and rest periods. Science shows that interval training is the most efficient form of cardiovascular training. In a peer reviewed research study, Dr. Togo Tabata showed that intervals are more time efficient, and create a stronger effect on VO2 max than steady state training (VO2 max is defined as oxygen consumption that is directly correlated to exercise intensity). In Dr. Tabata’s interval study, his first test subjects completed 1 hour of steady state cardio five times a week for six weeks. In the second group, the test subjects completed eight bouts of 20 seconds high intensity work followed by 10 seconds complete rest. This six week test period resulted in an increase of VO2 max in both groups. The steady state subjects trained 5 hours a week and increased VO2 between 6 to 9% and the interval group trained one hour and sixteen minutes a week and increased by 10.9% to 12.7%. In summary, we can conclude that interval training gives us a time efficient protocol to get in shape! Citation: Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Shiromizu-cho 1, Kanoya City, Kagoshima Prefecture, 891-23 JAPAN
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Show UP!7/9/2015 Do you make a habit of SHOWING UP or do you have to have perfect conditions in order to accomplish what you truly want? The mantra is repeated over and over... I want to be able to do a pull-up, but I do not want to SHOW UP just a few days a week and practice it. I want to lose 10 lbs. and gain muscle, but I do not want to SHOW UP at 5am because "I am not a morning person"! I want to feel healthy, but I do not want to SHOW UP every Sunday and plan what I am going to eat during a busy week. I would rather not plan, and later make the excuse that I do not have enough time to cook a healthy meal! CONSISTENCY IS THE KEY TO GETTING WHAT YOU WANT, AND GOING WHERE YOU WANT TO GO... Sometimes the key to life is simply making a commitment to consistently SHOW UP. Show Up for yourself. Show Up in your relationships. Show Up consistently and act in direct relation to what you said you would do. Show Up regardless of external pressure. Simple, but not easy. That's All. Quote by Krebsi Anything that is really important to you, is probably worth showing up for everyday. Be consistent and build good habits because habits are continually being built regardless if you want them or not. However, you can control whether bad habits will be built, if you make an intentional effort to make good habits everyday. SHOW UP and get what you want! Until next time, Austin P.s. Check out this AWESOME superhero movie here! P.P.s. Call or text me if you want to start bodyfat % testing and bi-weekly nutrition coaching. (916) 835 2301
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Do you have crabs in your life?7/6/2015
Austin here,
This may offend you, but it is important! Do you have crabs in your life? Check out my video about your circle of influence and eliminating crabs from your life! I had multiple people talk to me recently about their support system at home, and describe how there was a lot of negativity in regards to their healthy lifestyle habits. This inspired me to briefly address the problem. If you ever get pressured or negatively influenced by those comments or friends, take a look at the video here.
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