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When it comes to the deadlift, Lucy Underdown is in a class of her own. In 2021, she set a record by becoming the first woman to lift 300kg (661.4 pounds) in a contest setting During last year’s World Deadlift Championship, she became the first woman to deadlift 318kg (700 pounds). Making the feat further impressive is that she used only the pair of lifting straps for support while opting not to use the lifting suit that was allowed. It’s all a part of her dedication to the strongman...

When life gets on top of you, one of the most common excuses for skipping a workout is “I don’t have time.” We’ve all been there, even me, a certified personal trainer and a freak for exercise. But what if you only need 15 minutes to build strength, burn calories, and feel sweaty and happy? Enter the 15-minute landmine workout! With just one piece of equipment, you’ll hit multiple muscle groups and walk away feeling stronger and ready to tackle the rest of your day. In this workout, you’ll...

In the world of strength training, there’s one day that stands out as both revered and feared: Leg Day. It’s the day that separates the dedicated from the indifferent, the strong from the weak. Too often, people skip leg day or go through the motions, avoiding the discomfort that comes with pushing their lower body to its limits. But if you’re serious about building strength, power, and a balanced physique, leg day is non-negotiable—and doing this 12-Week Lower Body Strength Training Program...

“Progressive overload” has been one of the core principles on resistance training to build muscle. I remember being taught about it in college 25 years ago and reading about it in the late, great Dr. Fred Hatfield’s must-read training bible, Hardcore Bodybuilding: A Scientific Approach. The term refers to gradually adding weight (or reps at the same weight) on an exercise as you are getting stronger. Progressive overload is nothing new. But despite the fact that it’s almost as old as...

When it comes to maximizing your performance in the gym, there’s a strategy that can take your training to the next level: priming. Priming involves super setting activation drills and explosive movements before your main lifts, tapping into the powerful concept of Post-Activation Potentiation (PAP). What is Post-Activation Potentiation (PAP) Post-Activation Potentiation (PAP) is a physiological phenomenon where the force exerted by a muscle is temporarily enhanced following a previous...

These days, the deadlift is a fan favorite among gymgoers, and that’s a good thing. It’s not broscience, either. The amount of reach a deadlift has compared to many other lifts is incomparable. It’s one of the most primitive movement patterns ever, but it’s responsible for training so many muscles at the same time. By practicing and strengthening the deadlift pattern, a lifter can prevent hip and knee issues, lower back pain, core weakness, poor posture, and develop an awesome looking pair...

Golf may seem like a sport that revolves around finesse and precision, but it’s a power game at its core. From driving the ball off the tee to maintaining control through your golf swing, building strength in the right areas of your body can make all the difference. That’s where the weight room comes in. Incorporating golf-specific exercises into your routine can add more distance to your shots, improve your swing consistency, and reduce the risk of injury. The right weightroom training can...

Time is the number one excuse for not getting a workout, outside of laziness. But here’s the thing: your gains don’t care about excuses—they care about action. And that’s where this 15-minute density training workout comes in. It is designed for those who lack time but want serious results. This 15-minute strength workout is about maximizing muscle growth in the shortest time possible, and density training is one of the best ways to do this. Imagine cramming what feels like an hour’s worth...

Whether you’re aiming to build muscle, burn fat, or improve overall fitness, kettlebells are designed to deliver a dynamic approach to full-body strength and conditioning. This 4 week kettlebell transformation workout utilizes a single piece of equipment that allows you to streamline your training and focus on efficiency, progress, and results. With this 4-week progressive kettlebell workout, you’ll experience a structured plan that balances strength and hypertrophy with conditioning and...

Conditioning is the process of introducing, accustoming, training, and tolerating new physical characteristics or states; broadly speaking, conditioning is making those seeking to be more fit, BETTER! In this 3-part series, we review: Part 1: The Essentials of Good Conditioning Part 2: Getting Technical: Tying Fitness Goals to Conditioning Approaches & Metrics Part 3: Part 3: Drilldown on Strategies for Training Energy Systems PART #1: The Essentials of Good Conditioning By Leo Shveyd...

By Leo Shveyd, Co-Owner of Advanced Wellness The overwhelming number one concern for athletes is dealing with injuries. This means healing from those injuries, quickly and permanently. When this occurs, the athlete can re-dedicate more time to developing a foundation of wellness, improving their athletic performance and building their skills. Getting healthy, and doing so as quickly as possible, are the most paramount requirements when injured. But how do you do this in the most...

By Leo Shveyd, Co-Owner of Advanced Wellness Each of these topics deserve their own blog post. That being said, I thought I would be remiss if I didn’t at least mention them here. Electrical Stimulation Electrical stimulation uses electrodes that are connected to or around the injured site and powered by an electrical stimulation machine. This produces regional muscle contractions and promotes blood cycling. The benefit of this technique is that after placing the electrodes on your...

Hair loss drug finasteride may also help reduce heart disease risk Share on PinterestThe drug finasteride used for hair loss and prostate treatments may also help lower heart disease risk. NICK VEASEY/SCIENCE PHOTO LIBRARY/Getty Images Researchers say the hair loss drug finasteride may also help cut down risk of heart disease. They say it lowers the risk by helping to reduce cholesterol levels. Experts note that the potential side effects of the drug treatment make more research...

An Epidemic of Endocrine Disruptors Microplastics seem like another fad boogeyman, but they could be part of the reason you're struggling with your health and weight. Info here. You might’ve seen a headline about microplastics before, or maybe you instinctively knew it was a bad idea to drink from that old water bottle 2 in your car. Either way, these endocrine-disrupting particles have gotten into what we eat, drink, and use on a daily basis. You can’t avoid them completely, but you can...

We all have experienced sleep issues at some point in our lives and for, of course, different reasons. Some of us have trouble sleeping owing to our mental and emotional stress. On the other hand, some of us may have been clinically diagnosed with chronic insomnia. For whatever reason, sleep deprivation or even disturbed sleep patterns can take a big toll on our personal and professional life. Sleep research has been one of the most concerning areas for scientists and doctors. One of the...

Named after the Greek word kreas, meaning flesh, creatine is an amino acid derivative found in all cells in the body, but is stored primarily in muscle. It plays an important role in tissues where energy levels quickly rise and fall, such as muscle. Creatine acts as a short sharp burst of recharge for our cells. Creatine also moves energy around the cell, from where it is generated to where it is needed. As the name suggests, creatine is naturally found in flesh and is acquired through a...

https://www.essentiallysports.com/ufc-mma-boxing-news-team-conor-mcgregor-exposes-jake-pauls-alleged-steroid-use-as-fans-convinced-about-boxers-roids-side-effects/ Jake Paul has climbed back into the headlines but for all the wrong reasons. Following the bout against the former UFC contender, Mike Perry, accusations of PED use began flying at ‘The Problem Child’. And now, one of Conor McGregor’s teammates has joined the parade and alleged Paul of using steroids. Back in July 2024, Perry...