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      "title": "How to keep Motivation in the Gym (or Life)",
      "body": "Most people, if not all, struggle with motivation to do certain things whether it be working out, working in their career, or just living life.  I myself have struggled with all of the above and I am here to tell you what I have done in the past to help re-ignite the flames and continue the path to greatness!\n\n1. Losing Motivation in the gym:\n        This one is very common for people.  The human body will go through what is called neurological adaptation to training, or the body will get \"used\" to working out after 8-12 weeks.  Beginners in the gym will see great results in those first 8-12 weeks but after that their progress will almost seem like it came to a stop.  This is a big wall for most people.  Just as they are feeling more confident, getting stronger, and developing a new found passion for weightlifting, the body does not grow as it used to.  There are a few things to combat this and try to keep it as fresh as possible, but for this articles sake I will be telling you guys briefly how to change things up and keep the results coming!\n\nIn order to combat this and try to keep seeing some results, you will have to change up your workouts, if you stick to machines, do a different set of machines or start to add in some free weights (Dumbells, barbells, etc).  Or if you do not feel comfortable incorporating new things and would like to have some professional help, hire a trainer!  Most commercial gyms have them, just be weary that not all trainers are the same, you should write down a list of goals and see which trainer can help you achieve them.  A cheaper alternative is to hire an online personal trainer.  This is more for experienced lifters, hiring an online trainer can make the difference.  A lot of people really benefit from another person making their workouts, it forces them to do something they otherwise would not. Feel free to contact me, as I am an online Personal trainer for some tips or even to make you a personalized program!\n\n2. Losing Motivation at work:\n\nThis is one that I personally have been struggling with recently, I have had a bumpy road since beginning my massage therapy career a little over a year ago.  I was not as busy as I was anticipating, and ended up having to work multiple jobs just to be able to pay the bills.  I would have weeks where I would get a few new clients and end up working on around 7-8 people a week, I would be feeling great about it.  The next week they would go away, or finish, or not come back and I would be left with 3-5 people and not being as busy.  That would really mess with my head and cause me to be in a rut.  Eventually I would turn myself around but it was a lot of time spent at home just pondering my choices.  \n\nI had a few ways to combat this loss of motivation.  \n\nIn relation to my position, I would make myself a goal of 2 new clients a week, I mostly never hit that but just getting one or even two made me feel a lot better about my week.  Setting SMART goals definitely helped me get over my weekly hump.\n\nSMART Goals are an acronym that is commonly used around the fitness industry and other professions.\n\nSpecific\n\nMeasureable\n\nAttainable\n\nRealistic\n\nTimely\n\nI won't go into the specifics of SMART Goals and how to set them, that is going to be my next article, but to show an example of a SMART goal compared to a broader goal.  With weight loss,I would like to lose 50 pounds.  That is a great goal to set for myself, although it is very big and most people will get discouraged by only losing 1-2 pounds a week.  A SMART goal for my weight loss journey would be \"I would like to lose 2-3 pounds a week by restricting my calories by 250-300 each day.\"  This goal is much more attainable than just setting one goal of losing 50 pounds in total.  Week by week I can work towards that one small goal, then I will hit my goal in a healthy, time appropriate way.\n\nSetting small, weekly goals instead of one giant goal helps to limit the stress of \"am I on track?\"   \"How much weight do I have to lose if I do not lose X amount of weight\"  and may actually hinder your progress.\n\nAnother way I would climb myself out of a rut is I would do things that relaxes me.  During the summer here in the US, I have been able to enjoy the time that I have not been working and gone outside and sat in the sun, enjoyed some not so healthy foods, and even took time off from the gym and just let my body and mind recover from all of the stress and low level depression I was suffering from.\n\nBelieve it or not, I actually have followed a bunch of fitness celebrities on instagram, ones that flaunt their wealth and success, and also the humble individuals who really have worked hard and suffered from a low point in their lives, whatever it may be.  following both sides of the spectrum, the show offs, and the humble ones, I have seen what I could have if I really work hard.  Some of the accounts that I recommend are:\n\nHumble ones:\nJoey Swoll (@ joeyswoll) This guy is one of my favorites.  On the outside, to new followers, he just seems like a muscle head that does not give back to his followers or is just a walking steroid.  Upon following him I have seen him grow into a great influence in the Bodybuilding community, or at least on me.  I am not a bodybuilder but one thing I look up to is being able to live his life.  He still works full days (not just a 9-5) literally from the crack of dawn to almost midnight, that is something I can look up to and try to be half of that.\n\nArvin Lal (@ Arvinsworld) Unfortunately he does not post as much as I wish he would, but he is someone I definitely look up to.  He is the CEO of Shredz, which is a supplement brand which he started basically from the ground up.  he is full of Wisdom and understands the struggle that 90% of us go through.  As a business owner I can look up to him and try and draw some of what he was able to do.\n\nBradley Martyn (@ Bradley_Martyn) One word for this guy, Beast!  He may use fake weights, or take steroids, or alter his pictures, but you will not find a happier man doing what he loves than Bradley Martyn.  He is basically a big kid and a very knowledgeable at that in the Fitness field.\n\nRomano Rengel (@ romanorengel) Romano is a lesser known athlete.  He used to compete for a youtube channel called Strength Wars, I am not sure if he still competes with them but he basically dominated the competition.  He is a Powerlifter from Germany and he posts him squatting/deadlifting/benching some insane amount of weight and is probably the athlete I look up to the most out of all of the people I follow, all of his posts are in German, but Instagram has an awesome feature where I can translate it to English, so I can read what he posts, for the \n\nThe Show offs:\nBrad Castleberry (@ bradcastleberry)  There is much to be said about him, either positive or negative, he is a monster.  A lot of his videos are under scrutiny for being \"fake weights\".  There is no way for one to tell other than to go over to the bar and physically lift the weight.  Granted there is a bunch of back story with him claiming to be able to lift these record setting numbers, he then refuses to step onto the Powerlifting platform and compete.  Maybe it is fake weights, maybe he just doesn't want to compete.  Throughout all of the doubts and questionable lifts, his intensity and heart really showcases how hard he works.  \n\nOdell Beckham Jr. (@ obj) Most people know who OBJ is, I am not a Giants fan but everyone can appreciate his motivation, work ethic, and skill level on the football field.  His instagram, is him showing off his skills, his money, or over exaggerating his injuries (he made it seem like his sprained ankle was a heart attack)  not to mention his on the field antics made even some of the die-hard giants fans question if his god given ability is worth the frustration.  He has been better over the last year, but he was out with an injury so that was his main focus. We will see when he gets back on the field full time how much he has really changed.\n\nI hope that this article has helped you in trying some new strategies to overcome a loss of motivation.\n\nStay tuned for more health/wellness articles!  If you have any specific questions or would like more information about anything massage therapy, fitness, or cupping therapy.  Leave a comment down below!",
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      "body": "If you have an office job, play computer games, or sit around on the computer, It is more than likely that you are not sitting in good posture.  It is the nature of the beast, constantly firing those deep postural muscles have become so de-conditioned that sitting in  a good position is a challenge and feels more like a workout than a pain free way to spend your work day.\n\nyour posture may be, but not limited to, slouching, forward head, rounded shoulders, feet not firmly on the ground (this makes a difference), elbows at an angle of more/less than 90 degrees, and wrists cocked back while typing.  \n\nAll of these posture mishaps can be fixed with a few nominal exercises and self awareness.  Ideal Posture is back straight, feet planted on the floor, seated halfway on to the seat, arms at a comfortable, level height, computer monitor at eye level, and wrists are relaxed and straight while typing.\n\nA few exercises to do while you are at the desk are:\nScapular Pinches 3x10\nDoorway Pec Stretch 5x20 seconds/side\nGlute Bride 3x12\nUpper Trap Stretch 3x15 second hold\n***For people who type alot***\nMedian Nerve Glide 3x20 seconds/side\n\nIf you guys cannot find these on the internet and are interested in a more personalized program, send me a message/leave a comment below and I will be more than happy to help you out!\n\nThank you for reading!",
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      "body": "Posture, the worlds worst nightmare.  All over the world with 95% of jobs, there is an extended time of sitting at a desk, hunching over a massage table, or anything where the shoulders become rounded forward.  We end up developing \"Upper cross syndrome\" which basically is very tight pecs, and also a very tight posterior, or back of the neck.  After sitting at a desk for 8 hours at a time, most people will go to the gym and do a big chest workout, and that is it.  so after sitting with rounded shoulders, and then going and working out those muscles, that is a remedy for shoulder pain, back pain, neck pain, or all of the above.\n\nLuckily, I have a few exercises to help alleviate a lot of the tension of very tight pecs and weak back muscles.  \n\nIn my professional experience, along with knowing how the body works and how tissues act by being a massage therapist, I am also a Performance coach (fancy word for a personal trainer).  When I am training an athlete, lets take a Powerlifter for example, they will most likely be working as well as training to be a Powerlifter, it is a hobby for most and not a career.  For the lifters that hold a 9-5 job or spend a lot of time with rounded shoulders, it is imperative they can perform the bench press with no pain and a good shoulder position on the bench.  When I am programming a lifter, through a three-four day workout, there will be a bench day, squat day, deadlift day, and one more day I either make an arm day (because who doesn't want bigger arms!) or a lift of their choice, with one exception: They MUST do some scapular retraction exercise.  In layman's terms, rows.  by strengthening  the upper back muscles (Trapezius, Rhomboids, Erectorspinae, etc.) it will allow the pec muscles to loosen up and also teach the body a very important psychological lesson:\n\nIf we can make the muscles in our body be very strong while in a good postural position, the body will revert to that posture instead of what everyone is accustomed to that causes pain and discomfort.  \n\nNow, onto the exercises.  I do not have the tech at the moment to film the exercises, but a search online should revert you to the same exercise.\n\n-Dumbell Row-knee supported or three point\n\n-Lat Pull downs on a machine-you can play around with different grips or hand-widths.\n\n-Seated Row on a machine- you can use different attachments to stimulate a different row, single arm, double arm\n\n-Chicken wings/Bilateral External Rotation with a resistance band-Very important to keep a healthy shoulder position with this one.\n\n-Horizontal Abduction with a resistance band\n\n-Inverted Rows on a TRX strap\n\n-Resistance band retractions (really feel the squeeze in the shoulder)\n\nMy rule of thumb!\n\nfor every set of pressing, whether it be bench pressing, push ups, over head pressing or anything similar, do TWO sets of rows.  The exercises above are not the only rowing exercises that can be done but these are what I recommend.  \n\nLets say you did some bench pressing.  You did 5 sets of 5 reps.  Therefore, you need to do 10 sets of the exercises above.  Try to do no more than three of a single exercise.   I also recommend doing higher reps on these (8-15 reps).  Then if you did 2 sets of push ups, you need to do an additional 4 sets of rows.  It sounds like a lot but for my Powerlifter readers a strong back will help with all three of the lifts, and a very muscular back looks great!\n\nThank you for reading, if you have any questions drop them down below and I will do my best to answer them!\n\n-Tim",
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      "body": "When you sustain an injury, such as a sprain (a tear in a ligament, graded 1, 2, or 3) or a strain (a tear in a muscle or tendon, also graded on a 1, 2, or 3 base), the first thing that comes to mind is to throw some ice on it.  Turns out the old myth is true, within the first 48 hours, or the acute stage of the injury, you should not use heat at all, only ice.  After those 48 hours are up, you can start heating as well as icing.\n\nSo, how do you choose which one to use?  There are a few differences that can help people decipher which one to use.  First lets start with heat.  a heating pack has many different forms and can be made at home with nothing more than a sock and dry rice.  throw the rice inside a sock and microwave it for 2-3 minutes and you have a heating pack!  Just be sure to close the ankle of the sock so it does not fall out and potentially burn your skin.  it also can be soaked in a Hydrocollator.  A Hydrocollator is a metal container that is filled with water and heated at the bottom through a coil.  It holds water and heats it up to 160 degrees on most of them.  next, hot packs filled with a sandy, spongy substance that will absorb the heated water and have the same level of heat as your rice filled sock, but last for much longer.  What heating does for the body is it draws more blood to the area with heat on it, warming up tissues and preparing them for movement.  That does not replace a good, active warm up, it is an accessory to the warm up.  I recommend using heat before workouts or before your day to make you feel looser and relieve the pain of tight muscles.\n\nNow onto Ice.  Me personally, I am an Ice person, if my knees hurt or my back hurts I will throw ice on an area before I put some heat on it.  Partly due to my tolerance of the cold better than the heat.  Ice can be in many forms, as ice cubes in a bag, a one time use ice pack where you need to pop a chemical solution that makes a reaction of cold, or reusable ice packs that you stick in the freezer.  What ice does is the opposite of heat essentially, it draws blood away from the body part, which may sound bad but when there is inflammation in the muscles ice helps to relieve it, it also draws away swelling and also decreases pain.  Ice is best used after exercise or at the end of the day because it does make muscles and joints tighten up due to the cold.\n\nSo, which one do I use?  It depends on what kind of injury and personal preference for the most part.  I recommend for injuries like a sprained ankle, pulled muscle (hamstring, calf, quad etc.) to use ice in the beginning phases as well as down the road, it really helps with the healing process and will nullify some of the pain.  For injuries such as a sore back, or injuries to the neck resulting from posture, I recommend heat.  Since there is most likely no inflammation present and it stems from poor posture and tight muscles, heat will loosen them up and make you feel better.  Using this guide, you can go about experimenting and trying out different options.\n\nOf course, getting a massage or going in for PT will definitely help manage your pain!\n\nThank you for reading this article!  Please if you have any questions regarding this subject or anything related to this subject, leave a comment down below and I will absolutely give you my input!\n\nHappy Steeming!\n-Tim",
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      "body": "Good article man, I know of that sinking feeling, mine was baseball and although I never made it past college ball it was coming to the realization that I would never suit up on an MLB or MiLB field.  I am a firm believer in \"everything happens for a reason\". if i did not walk away when I did I would not have had the opportunities in my current career and would not be where I am today.  That being said, if you ever have any rehab questions or need some killer workouts/warmups, let me know!\nThanks man,\n-Tim",
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