WOMEN MUSCLE BUILDING MISTAKES UPSET LINK INTEGRATED HEALTH

Want to Build Muscle? Avoid These 4 Common Mistakes!

Building muscle can be hard work so make sure it’s not harder by avoiding these 4 common mistakes! Excess Activity Building muscle requires an often overlooked component recovery. This recovery takes place when you finish your last set. Performing long duration cardio sessions or playing extra sports all tax the body leading to an increase in cortisol (stress hormone) and a decrease in recovery. Tip – If building muscle is your #1 priority keep extra cardio and activities outside of your workouts to [...]

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NOONEN LATERAL RAISE LINK INTEGRATED HEALTH

Strength Training Periodization for MMA & Combat Athletes

As a combat athlete, how do you program different phases of training leading up to a fight? Do you organize it all in advance? Do you download them off of a website or google search? Do you buy them off a trainer who can help you properly plan and execute your training? Most importantly do you know why you are doing those exercises in that particular order for that amount of reps or sets? In this article we outline [...]

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gambling health consult link integrated health 12

Gambling with Your Results? Take Control and Find Out The Best Program for You!

You’re looking to start a new workout routine and there are hundreds if not thousands of plans you can do. How will you know which ones are quality and which ones are just the latest fad or gimmick? Even if you happen to find a program based on your goals, how can you be sure that program is going to be effective for your unique needs, injury and medical history, body mechanics and more? If you don’t have all the [...]

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Pec training Tiana Pec Fly - Link Integrated Health

What you MUST know about Pec Flys – Chest Training Series Part 2

Welcome to our second post in our Chest training series focused on getting the best from your training, program design and preventing injuries!  You probably use exercises such as flys in your chest workouts, but do you really understand the differences between a cable, dumbbell or machines? Are they all the same or are they different? When do you use them? Today we take a deeper look… NOTE – Please read our first POST for a review of important anatomy and arm [...]

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HAMSTRING ANATOMY LINK INTEGRATED HEALTH

The Best Hamstring Curl Exercises You Must Train & How to Do Them

Hamstring Curls are a crucial exercise to have in your routines as they train the hamstring in knee flexion (bending the knee). Imbalances in this portion of the muscle are a known contributor to knee pain, especially when running! In this article we will review Anatomy & function How to execute the top hamstring curl exercises Common errors & considerations Anatomy There are 3 muscles that make up the hamstring group. From lateral to medial they are Bicep Femoris, Semitendinosus and Semimembranosus. It is important [...]

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HACK SQUAT TIANA LINK INTEGRATED HEALTH

How to Get the Most out of Hack Squats in Your Training Routine

Learn the Key Coaching Points to Maximizing Hack Squats Hack Squats are often an overlooked and poorly executed exercise in commercial gyms. The majority of people end up putting on too much weight and use their passive range of motion to bounce out of the bottom, the exact opposite of proper use and it contributes to higher injury risks! Below are the key points on incorporating Hack Squats into your training program. Key Coaching Points  Let’s start with our key coaching points. Focus on [...]

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5 Supplements that Help to Improve Restful Sleep

Magnesium Magnesium has been shown to calm the nervous system and decrease cortisol, both crucial for optimal sleep. Adequate Magnesium levels also has been shown to fight off inflammation where as subjects with low levels experienced higher inflammation. Bottom Line – Inflammation, an excited nervous system and high cortisol all contribute to poor quality sleep Product Recommendation – Design for Health Magnesium L-Threonate Melatonin  Melatonin is a hormone released by the brain in response to darkness. Light has been shown to inhibit secretion hence, limited [...]

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ARI CHEST PRESS DUMBBELL LINK INTEGRATED HEALTH

Chest – A Deeper Look at Optimal Training & Injury Prevention Part 1

Welcome to our first post in our Chest training series focused on getting the best from your training, program design and preventing injuries!  When it comes to chest training most people opt in for bench pressing, as the movement allows the trainee to use higher loads in a compound movement. While pressing can be a good exercise for the chest it is important to look at a few factors to optimize your training and prevent injuries. Anatomy There are 3 divisions to the [...]

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4 Crucial Daily Habits to Improve Sleep Quality and Manage Stress

In today’s busy world sleep can become less of a priority. Often scenarios come up that are out of our control such as working overtime to meet a deadline, dealing with stressful relationships, and going through financial difficulties can all contribute to poor quality sleep. Below are 4 key habits to incorporate into your daily life to improve sleep quality and manage stress. Sleep in the Dark Sleeping in the dark is best for deep sleep and melatonin production. The brain can [...]

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The Best Split Squat Variations and How to Program in Your Workout

Add these exercises to improve performance and eliminate back pain! Split squats are one of the only ways to work the rectus femoris in the lengthened position. This is crucial for structural balance and performance. Most people have weakness in the lengthen position and in return have issues with lower abdominal and low back pain. FRONT FOOT ELEVATED CABLE SPLIT SQUAT Elevating the front foot de-loads the quad. Great for people who have range of motion and strength issues. Coaching Tip – Have the [...]

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