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What Is Targeted Mobility?



Working Your Edge

This newer form of stretching is used by practitioners of many different systems, including proprioceptive neuromuscular facilitation (PNF), fascial stretch therapy (FST), and functional range conditioning (FRC). Its purpose is not only to increase a joint’s range of motion but to improve your ability to control and generate force throughout that entire range as well.

“Every joint has both an active and a passive range of motion,” explains fitness coach and Kinstretch instructor Beth Lewis, FRC.

To illustrate, try this: Stand, raise your right knee in front of you as high as you can, and take note of how high it goes. That’s your active range of motion — the distance you can move the joint without assistance.

Then, Lewis says, lower your knee and repeat — this time, hugging your knee close to your chest with your right arm: You’ll easily get your knee a few inches higher. That’s your passive range — the distance the joint can move when you apply force and relax into the stretch.

“There’s always a difference,” she says.

If that difference is large — that is, your joints can achieve ranges of motion that your muscles on their own can’t control — the chances of injury when you fall, jump, or lift a heavy weight increase.

“With the right training, you can close the gap between your active and passive range,” she says. This will reduce injury risk and increase your capacity for safe and powerful athletic movement.

These improvements rarely come easily or quickly, which is why experts recommend practicing targeted mobility work with a qualified professional. The drills below, however, will give you a taste and help improve the functional range in your major joints.

Lewis suggests you practice the moves before workouts as a warm-up or between workout days.

“You can do many of these moves sitting in a chair,” she says. “The key is to give your brain constant input that your joints can move that way.”

This was excerpted from “Stretch Your Fitness” which was published in the April 2021 issue of Experience Life magazine.

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Build Big Upper Pecs With Dumbbell Inclines



Few things round out your upper body muscles more than large, rounded pecs. To get that massive, round look you have to build the upper pecs. The dumbbell incline is the king of upper chest exercises. It’s best to use an adjustable bench. Doing the exercise with a steep incline will work mainly the upper pecs, while doing the exercise closer to a flat bench will work the middle pecs. It’s best to do inclines with dumbbells because that isolates your upper pecs and forces the muscles on both sides of your body to do their fair share of the work. Quality is key, so you have to be able to bring a lot of weight to your chest that you can push hard.

Correct Exercise Form:

Begin by placing the dumbbells on your lower thigh, just above your kneecaps. Drive up each dumbbell – one at a time – with your thigh moving toward your upper chest and collarbones. After steadying yourself at the starting position, press both dumbbells overhead, keeping your wrists firm and straight. Return the weights to your chest under control. When finished doing your reps, lower the weights to your thighs, and then put them back on the rack. Do this exercise strictly, without arching your back.


Work All Upper Body Muscles. Upper body movements are varied and complicated. Muscles become unbalanced and the joints lose flexibility if you work only a few motions. Some lifters, particularly beginners, spend more time working pecs and delts than any other upper body muscles. Proper upper body development takes a lot more than doing some bench presses, flyes and raises. Slippery Rock University scientists led by J.C. Barlow evaluated shoulder strength and flexibility in a variety of upper body movements in 29 experienced trainers and 25 control subjects. While the experienced trainers were stronger than controls, they showed muscle imbalances and restricted flexibility during a variety of shoulder movements. Do exercise for all shoulder motions – not just the exercises you like. (Nat Strength Cond Assoc, 24: 16-17; J Strength Cond Res, 16: 367-372)

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Supersize Your Muscle Gains! Build More Muscle and Strength



Unlock the Master Regulators of Muscle Growth. A product that will never fail to deliver on its promise of supersizing muscle gains will be one that features the essential amino acids (EAAs), which remain the go-to aminos for many a hard-training bodybuilder. The nine EEAs perform varied roles in the body to help sustain health and well-being. At the very core of many vital processes, the EAAs cannot be produced by the body and must therefore be obtained in the diet to ensure complete health and optimal physiological functioning (including immunity and cardiac function). Each of these “master regulators” of physical and mental functioning also plays a major role in stimulating muscle growth and regeneration, promoting energy production, improving mood, enhancing fat loss, boosting exercise performance, preventing muscle losses, and assisting with nutrient absorption. In fact, without the right combination of EAAs, consumed at the right times, even the most devoted trainee will stand to make little if any meaningful progress.

MUSCLEAA from Allmax Nutrition is proven to be superior in supplying each of the vital EAAs (including a superior ratio of muscle-specific branched chain amino acids BCAAs) when they are needed most. What’s more, this product takes this already impressive means to improving muscle-building and fat loss and, via its significantly greater potency and the addition of revolutionary compounds Mediator® Phosphatitic Acid and Selaginella Tamariscina Extract, makes it doubly effective.

Double the Muscle: when orally ingested and combined with sufficient protein, hard training and rest, Mediator® Phosphatidic Acid has been shown to significantly activate the Mammalian Target of Rapamycin (mTOR) signaling pathway responsible for switching on muscle protein synthesis – and it does so to such an extent that muscle-building progress can be doubled.

Double the Fat Loss: not only does MUSCLEAA keep EAA levels high, it can also boost fat loss by 100% due to the powerful effect of Mediator® Phosphatidic Acid, which not only further activates and sustains mTOR signaling (and muscle growth), but also promotes greater lipid oxidation (fat loss) for a leaner and more muscularly impressive physique.

Massive Muscle Pumps: a powerful phosphodiesterase (an enzyme which promotes vasoconstriction) inhibitor, MUSCLEAA’s Selaginella Tamariscina significantly improves the coveted muscle-pumping effect by vastly increasing vasodilatation and greater blood flow to the working muscles.

Mood Boosting: along with MUSCLEAA’s extreme vasodilating effects, which improve blood flow to the brain to enhance cognition and mood, Selaginella Tamariscina also works as a negative modulator of the GABA-A receptor, which improves alertness and focus to heighten training intensity.

The EAA Advantage

Without each of nine EAAs in ratios conducive to engaging and sustaining muscle protein synthesis and which provide the building blocks for muscle rebuilding (ideally, a total of 7,000 mg of EAAs with 4,200 mg of BCAAs in a 45:30:25 ratio), we can expect to not gain a single ounce of quality muscle or experience to the fullest any of the additional benefits of the EAAs. What we really need to support muscle building and weight loss is each of these key aminos in their proper ratio.

In fact, according to multiple studies, EAA supplementation could be the single most important step we can take to keeping our bodies in the highly prized anabolic state from which muscle growth and fat loss most readily occur. A 2017 study gave participants BCAAs or a placebo after strength-training workouts. Here it was concluded that while BCAA supplementation does improve muscle growth, there are limits to exactly how well the BCAAs will do this. Instead, the researchers found that to maximize gains in muscle tissue after working out, we must supplement with all of the EAAs, not just the BCAAs. Other studies have reached similar conclusions.

Bottom line: for the best results in size, strength and fat loss, rather than prioritize the star players, be sure to take each of the EAAs in precise ratios. MUSCLEAA delivers all the lean-muscle building ingredients a hard-training athlete would need in the most delicious way possible. Try mouth-watering flavors Blue Shark and Candy Keys. MUSCLEAA is available at your favorite retailer in-store or online. 

For references and addition information, please visit

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Exercise at Home

8 Reasons to Try Indoor Rowing



As outdoor workouts become relegated to the weekend and your body requires a reprieve from repeated long rides or runs, a fresh training method could become a welcome change to your training schedule. Enter: indoor rowing.

As the heir apparent to the reigning king of group fitness classes, indoor cycling, indoor rowing is poised to become the country’s newest workout obsession, as rowing studios continue to pop up throughout the country.

If you’re looking to supplement your training regime, consider this full-body workout. Here are eight reasons you should try indoor rowing:

1. It Burns a High Amount of Calories

Harvard Medical School states that a 155-pound person rowing at a vigorous pace can burn more than 600 calories per hour. This is on par with mountain and BMX biking.

2. Rowing Removes Muscular Failings

“Endurance runners and cyclists tend to have many muscular deficiencies that lead to repetitive stress injuries,” says Richard Butler, a UCanRow2 Concept2 indoor rowing coach at Mecka Fitness in Pittsburgh, Pennsylvania. He believes rowing can offset this propensity. “When we row, we use more than 86% of our muscles. [It’s] tough to have deficient muscles using that many muscles.”

3. Rowing Circumvents Compensation

“While running and cycling, it is also very easy to become quad-dominant (overusing your anterior muscles),” says Dustin Hogue, interval studio director of Studio Three in Chicago. “Rowing counteracts this by engaging the posterior muscles of your body: the hamstrings, glutes and back. This helps avoid compensations.”

4. It Burns Fat

In a study published in the Scandinavian Journal of Medicine and Science in Sports, which compared fat oxidation in rowing to cycling across a range of variables — including exercise intensity, mode and recruited muscle mass — rowing beat out cycling. This was specifically due to the greater recruitment of larger muscle mass on the ergometer.

5. It’s a Two-For-One Workout

Rowing works both the upper and lower extremities in synchronicity. “It’s one of the true full-body workouts,” says Butler. He says when done properly, in one continuous movement, athletes use their back, arms, legs and core.


6. There’s a Meditative Component

According to UCanRow2, an organization with a mission to bring rowing to people across the U.S., rowing indoors keeps the mind centered and helps relieve stress as you get into a rhythm with each stroke.  

7. Classes Teach You Proper Technique

Most people have either never rowed or row with incorrect, gawky posture — curtailing rowing’s proper returns. But participating in indoor rowing classes diminishes the inelegance and instructors help you perfect your position. “That awkward feeling of not knowing how to do a move is minimized,” says Butler.

8. It Decreases the Risk of Injuries

For those who recently suffered an injury and feel a little apprehensive getting back into high-impact sports (like running), but feel ready to get back into cardiovascular shape, rowing is a favorable alternative. “Running causes a great deal of stress on the leg joints, so rowing is perfect for avoiding injury while endurance training,” says Butler.

As with any group fitness class, rowing classes vary by studio and instructor. “A typical rowing class at Studio Three pairs bursts of short, anaerobic exercises, with active recovery periods and weighted resistance training,” says Hogue. “Athletes perform a series, or distance or timed pushes on the rower along with multi-joint strength movements off of the rower.” At ROWFit by Mecka Fitness, Butler teaches authentic, crew rowing techniques to increase endurance and train all major muscles. At the popular Row House NYC in New York City instructors encourage participants to row in sync with each other, simulating a real crew team.  

Whatever class you choose, all indoor rowing classes focus on providing low-impact, high-energy workouts, helping you elevate your heart rate and building strength as a complement to any endurance training regime.    

If you’re interested in indoor rowing, you can find a certified instructor at UCanRow2 and even become certified yourself.  

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