Memphis Personal Training Blog - Iron Tribe Fitness - Memphis

Vegan Chocolate Orange Protein Fudge

We'd like to share a recipe from our friends at Ascent Prep Time: 5 minutes Cook Time: 5 minutes Freeze Time: 1-2 hours Servings: 30 Ingredients 24 ounces dairy-free semi-sweet chocolate, chopped 2 cups cashew butter 2 teaspoons pure vanilla extract 2 scoops Ascent Chocolate Plant Protein 1 cup walnuts, chopped, plus more for topping 2 teaspoons orange zest, plus more for topping ½ teaspoon flake salt, for topping Directions Line an 8-inch x 8-inch baking pan with parchment paper or wax paper. Set aside. Place chocolate in a microwave safe dish and place in the microwave. Melt chocolate in 30-second increments, ....
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The Value of Being a Beginner

“I am the wisest man alive, for I know one thing, and that is that I know nothing.” - Plato “Oh I know how to do that!” I’m sure everyone has said this phrase at least once in their lives. When it comes to experiences, our brains are constantly on the lookout for some new threat. So, when we see something that we perceive is routine, we go into relaxed mode. We focus less on the experience and more on ease of completion. Because let’s be honest, our minds want the path of least resistance. Difficult things are usually dangerous. This mindset, however, can actually hold us back in our progression to being better than we were yesterday. (and ....
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The Diary of a Hungry Man: Part 5

Journey along with Kyle as he deals with cravings, meal prep, where to find healthy options in a hectic airport and more! If you missed the first and second installments of his blog series, no worries. You can check them out here: Part 1 Part 2 Part 3 Part 4 FRIDAY: I'm up bright and early at 4:30am and getting ready — I have no appetite at this hour. After a couple of hours of work, I slide over to a small breakfast place around the corner from the gym called LePeep - I have a 4-egg omelet with bacon, avocado, potatoes, fruit. This hits the spot and gives me great energy without sitting heavy in my stomach for my workout at noon. Which is good, because the 150 Calorie Row, ....
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Not Seeing Results? This is Probably Why

We've all been there. We put in the sweat. We're going to the gym five days a week. Our legs are so sore that we can barely walk up a flight of stairs. Yet, the number on the scale isn't budging. Heck, you think you might have even gained a pound or two. But you're busting your booty at the gym. What's the problem? Shouldn't the pounds be melting off? If this situation sounds like your predicament, then we can almost guarantee you're not addressing one key thing in your weightloss journey. Nutrition.Ah, yes. We said it. Nutrition. It's the less sexy (and usually more difficult) side of shedding the pounds. Without proper nutrition to match your awesome exercise regimen, you'll likely see ....
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The Diary of a Hungry Man: Part 4

Journey along with Kyle as he deals with cravings, meal prep, where to find healthy options in a hectic airport and more! If you missed the first and second installments of his blog series, no worries. You can check them out here: Part 1 Part 2 Part 3 WEDNESDAYUp at 4:45 am — not hungry so I just have some coffee and head to work. After a couple of hours at the gym, I head to a popular breakfast place called First Watch. They have an impressive menu, lots of great options. I order 4 eggs, side of bacon, and some potatoes. I tell them to hold the toast and jam. It’s really good and hits the spot. But the bill comes and it’s $17.00! Yikes! It was probably only 5 dollars ....
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Top Ten Questions Nutritionists Get

As a nutritionist, I'm frequently asked questions about diet. With so much information out there on what to eat and what not to eat, it's easy to get caught up in gimmicks that preach fast, easy weight loss. Is there a quick fix pill out there that will make you drop the pounds instantly with no work? I sure haven't found it yet, but I will tell you that watching what you eat and keeping an active lifestyle are sure-fire ways to get, or stay, in shape.Are you guilty of saying this? Just tell me what to eat so I can lose weight My genes make me fat Does eating fat make me fat? How many times per day should I eat? I don't have time to cook all this fancy organic healthy stuff Why can my ....
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Top 7 Mind hacks to guarantee successful weight-loss

Losing weight is equal parts physical and mental. It’s all about believing you can achieve your fitness goals. Along with dialing in nutrition and putting in time at the gym, there are a few “mind hacks” that can help you reach your weight loss goal faster. These are simple, easy hacks that you can put to use today. Hack #1: Smaller platesThis is an oldie, but goodie. Sometimes simply swapping out a large dinner plate for a small one can make you feel like you’re eating more food! Because smaller plate = less plate to cover with food, you’ll likely consume less. Hack #2: Drink more waterLet’s be honest. Sometimes we want to just to eat for no reason at ....
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The Diary of a Hungry Man: Part 3

Journey along with Kyle as he deals with cravings, meal prep, where to find healthy options in a hectic airport and more! If you missed the first and second installments of his blog series, no worries. You can check them out here: Part 1 Part 2 Here's how Kyle tackled eating right on the first two days of his trip...MONDAYAfter my early flight, I have a layover in Baltimore. I could hit up the Chipotle in the airport — if you’re strategic, you can be pretty healthy there. But it’s still “breakfast” time, and that doesn’t seem like it’s going to hit the spot. Besides, traveling for a year with Matt White , our VP of Brand Expansion, has made ....
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7 Ways to Stay in Shape When You Can't Workout

Here’s what you need to know…I recently fell extremely ill and had to take some time off from the gym, so I have decided to control what I can, which is what I do (or do not) put into my body. I’ve lowered my carb intake I began tracking and monitoring my protein I’ve been focusing on proper supplementation with fish oil, magnesium and zinc And drinking (some) red wine Dive in to read more about my story and the rationale behind these decisions: Quick caveat: I am not a doctor, licensed nutritionist or certified trainer. This is all research I have done for myself given my circumstances and conclusions that I have come to are best for me. You know life has a way ....
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The Diary of a Hungry Man: Part 2

Journey along with Kyle as he deals with cravings, meal prep, where to find healthy options in a hectic airport and more! If you missed the first installment of his blog series, no worries. Before we get started, here are 10 quick notes about my personal nutritional philosophy to give you some context I’m not a big believer in strict nutrition rules - I believe in eating rightfor your body and your goals That being said - if you need to lose weight or feel better, I believe that the foundations of the modern Paleo diet are the best way to get started I believe that you should eat plenty of carbohydrates - if you’ve earned them with activity and exercise I believe that most ....
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The Benefits of Omega-3 Fish Oils

Fish Oil has been hoisted into the spotlight in recent years for its numerous heart, brain and joint benefits. In our introductory fitness training, our coaches discuss inflammation, fish oil, and it’s natural anti-inflammatory properties. As an ITF athlete, or even prospective ITF athlete, it’s best to start taking fish oil; not only for its anti-inflammatory benefits and many more, but to get the absolute best results from our programming. Let’s take a look. First of all, your body cannot produce Essential Fatty Acids (EFA’s) so it is necessary for you to get them from food and supplements. While there are numerous EFA’s the two most important are Omega ....
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The Diary of a Hungry Man: Part 1

Journey along with Kyle as he deals with cravings, meal prep, where to find healthy options in a hectic airport and more... If you love food like I do, you know how hard it can be to stay on track with a healthy diet. I know people who look at food as an annoying necessity for life - they can eat the same thing every day or eat just enough to get by. I am not like that. I like to EAT.Every now and then, I imagine I could have been a fairly decent competitive eater. I have been gifted with capacity for intake. I used to put away 18 wings, an extra large pizza, half a bottle of blue cheese, and a pint of Ben and Jerry’s…not on a cheat day, but 3 times a week when I was a ....
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Learning How to Breathe Properly

We're all about total health at Iron Tribe, which includes physical and mental improvement. And, one of the most overlooked ways to improve your overall health is learning how to breath properly.Call it prayer, meditation or whatever you want. I've found this little technique to be a useful tool that I've incorporated into my day. I learned it from from Navy Seal Mark Divine's book " The Unbeatable Mind ," which is a great read that I highly recommend. He goes into much more detail on what I've outlined below, which he calls "the box method" as well as much more. The reality is most of us don't breathe properly. We breathe through our mouths with shallow breaths not taking full advantage of ....
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5 Things You Need to Know About Protein

When most people think about protein, an image of a body builder guzzling down shakes comes to mind. And, if you're not in the market to become an olympic weightlifter, then you probably dismissed protein supplements as something that's only for "those" types of athletes. The fact of the matter is that our bodies need protein to fuel our workouts and prevent muscle breakdown. Ascent Protein , the official protein of Iron Tribe Fitness, breaks down some of the most common questions about protein in 5 simple questions. 1. What is the benefit of consuming protein?Protein is essential for your muscle heath and recovery. When you work out, your muscles are in a constant state of breakdown. ....
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The 20 Minute Supplement to Your Workout Routine

There is power in simplicity. If you want to get better at something, sometimes the best thing is to do it — and do it often. Increasing volume is one of the best ways to ensure that you’re getting the repetition and consistency necessary to create improvement. When acquiring a new skill or refining a skill, we need a lot of practice. In the world of human movement, we need to practice proper technique to become efficient with movement and make sure that coordination and control are dialed in. To achieve this sort of result, we need lots of quality reps. Specifically, quality reps without fatigue. However — that amount of practice is not something that the average fitness ....
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The 20 Minute Supplement to Your Workout Routine

There is power in simplicity. If you want to get better at something, sometimes the best thing is to do it — and do it often. Increasing volume is one of the best ways to ensure that you’re getting the repetition and consistency necessary to create improvement. When acquiring a new skill or refining a skill, we need a lot of practice. In the world of human movement, we need to practice proper technique to become efficient with movement and make sure that coordination and control are dialed in. To achieve this sort of result, we need lots of quality reps. Specifically, quality reps without fatigue. However — that amount of practice is not something that the average fitness ....
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Why Consistency Matters

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” ― James Clear "Habit stacking" is a mantra we preach at Iron Tribe. Every time you do something good (like attend a workout or meal prep), you must do it again. And then another time. Until it's engrained in your mind and routine. The power of consistency is real. When we repeatedly do things that improve our minds and bodies, we create a positive "loop." So much of what we do every day is automatic. Many of our habits we do without even thinking — like brushing our teeth ....
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The Dunning-Kruger Effect in Fitness

Real knowledge is to know the extent of one's ignorance. — ConfuciusI’m starting to think that I’m getting old! When I think about my career, it shocks me that I’ve been in the health and fitness world for over 10 years. Add the 5+ years in college studying exercise science and I’ve spent almost half of my life doing this — I’m extremely fortunate to do something I love and make a career out of it! Over the years, I’ve had incredible mentors, read books, attended conferences, done research, networked with tremendous coaches and practitioners, obtained certifications...but most of all, I’ve worked with a lot of different clients. From ....
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5 Reasons Why You're Not Seeing Results From Your Workouts

We've all been there. After working out every day, the number on the scale stays the same and the jeans are still tight. What could we possibly be doing wrong? Seeing no results from working out is frustrating. Most of the time, however, you can easily change this by tweaking a few areas of your routine. Here are the most common reasons for not seeing results: 1. Your diet doesn’t match your goalsA bad diet cannot be outworked. At the most basic level, weight control is simply calories in vs. calories out. Exercising to justify a bad diet only slows weight gain and poor body composition. Realistically, most people are much more consistent with the justification of unhealthy foods than ....
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Lifting Weights Versus Cardio — TRUTHS REVEALED!

What are some images that come to mind when you hear “weight loss?” Likely, it’s a treadmill and a lot of sweat. Cardio workouts (running, jogging, spinning) have long been associated with weight loss. If we’re not panting and getting our heart rate up for a consistent amount of time, then we’re not really exercising, right? Well, not exactly. While cardio workouts are a great way to burn calories and shave off weight, they’re not the only way (or necessarily the best) way to lose weight. If you’re looking to build a lean physique, then consider adding in weight training to your daily workout routine. Because muscle burns more calories at rest than ....
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5 Things Savvy Grocery Shoppers Do

Grocery shopping is easily one of the most daunting activities when it comes to taking control of your health and fitness. Showing up at the gym is easy. The workout is already written for you. All you have to do is put in the sweat time. But going to the store and deciding what to put in your cart? Now that takes some serious planning and research. You should always show up with a plan. Just winging it won't do. If you've ever wondered how some people just seem to dominate the grocery store (you know the ones, they're strolling down the aisle laser-focused with a list in hand), then check out the below five habits. Chances are they're working one, if not all, of these into their ....
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Why Your Circle of Friends Matter

There's an old saying that "you are the average of the five people you spend the most time with." Well, this adage is true. Whether we like to admit it or not, who we surround ourself with matters. You are becoming, in a very real sense, who you hang out with. Like osmosis, you pick up their ideas, beliefs, mannerisms and language. Now, this can be a great thing or a bad thing. It all depends on who is in your circle of people. If you surround yourself with uplifting individuals who challenge themselves to be better, then you will likely pick up on those positive behaviors. However, if your circle is unmotivated and has a tendency to gripe about their problems instead of tackling them ....
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5 Ways Regular Exercise Reduces Stress

An overwhelming amount of adults (and kids!) report having a high amount of stress in their life. Whether it be from work, school or relationships, there are countless triggers that can cause this horrible—sometimes crippling—emotion to creep into our lives. Now more than ever, it's important to remember one of the best, no-prescription-needed ways to reduce stress...exercise. Physicians have been saying it for decades. Regular exercise has the power to greatly reduce stress as well as improve countless other areas of your life. If you're looking for a few extra reasons why you need to incorporate regular exercise into your daily routine, then check out our top five reasons ....
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How to Create SMART Goals (BONUS: Free Worksheet!)

Along with setting goals in the gym, setting goals elsewhere in life can help propel us to getting closer to reaching our full potential. Plus, the satisfaction of setting and meeting a goal can work wonders on our confidence! One tool we love to use at Iron Tribe is the SMART goal. SMART is an acronym that is used to help guide goal setting. The "SMART goals" formula incorporates all of the criteria necessary to help you focus your efforts and increase your chances of achieving a goal. Sounds pretty awesome, right? Let's break it down... S — Specific Define your goal as specifically and as clearly as possible. What exactly do you want to accomplish? What will your life look like ....
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5 Workouts That Require No Equipment

Workout #1 For Time50-40-30-20-10 of: Air Squats Sit-ups *Rest 90 sec after each round Workout #2 21 min EMOM (every minute on the minute)7 rounds of: 1st min: 10 Burpees 2nd min: 15 Jumping Squats 3rd min: 20 Sit-ups *Try to complete each exercise by 30-35 seconds into the minute Workout #3 Interval Outdoor Run24 min Run At min 3: 10 Burpees At min 6: 20 Squat Jumps At min 9: 30 Sit-ups At min 12: 40 Jumping Jacks At min 15: 50 Push-up Shoulder Taps At min 18: 60 second Front Plank At min 21: 70 Double Hip Tap (like Double-Unders but tapping hips twice on every jump) Workout #4 For Time9 rounds of: 9 Push-ups 9 V-ups 9 Star Jumps (jump as high as possible and spread arms and ....
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5 Myths BUSTED about weight loss

We live in an age where information is only a mouse click, or a phone tap, away. While this is wonderful at times, it can also lead to a lot of confusing and misleading data —especially when it comes to dieting and weight loss. Because we know you’ve likely searched weight loss tips (or how to get abs in seven days — we've all been there), we wanted to take the time to dispel some of the biggest myths we've heard. Losing weight is hard, and you don’t need misleading information bogging you down! Myth #1 Losing weight is a linear processIt would be oh so convenient if this were true! You would think that by dieting and exercising that the pounds would simply melt ....
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A Guide for Setting Goals

While it's easy to set a goal — like losing 20 pounds, finishing school or earning financial freedom — it can be difficult to get started. We've identified 6 strategies that can take your dream and turn it into reality. Apply these strategies to your goals (yes, it'll take some time and work), and we're confident that a year from now you'll be able to check off whatever dream you had in mind! First, identify your "why" Your "why" is everything. It fuels you on days you don't want to get out of bed to workout, or when the drive-thru line looks much easier than the kitchen. Before you develop any kind of plan, you must first identify your "why." Ask yourself questions like, ....
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Healthy Snack Options for Road Trips

Plane rides and big family gatherings have drastically decreased this year, causing people to hit the pavement more for a good old fashioned road trip. Nothing beats packing only the essentials and coasting down the road with a loved one or best friend. This is how memories are made! If you're planning a trip to a city you've never visited or maybe even a national park, then chances are you're doing some planning—mapping out your route, researching landmarks and figuring out what to pack. Since many restaurants are operating at limited capacity or just simply closed, packing the right food for your trip is crucial. Here are some tips and tricks for what to pack on your road trip ....
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The Easiest Trick for Getting a Better Night's Rest

Go to sleep! Your body needs to recover! You can’t recover without good sleep! You've probably heard the above statement multiple times. But, what rarely gets mentioned, is the importance of " sleep setup" — aka, how you use the hour before you hit they hay. Here are a few simple ways you can maximize this hour and get more quality rest. First, let your mind relax (and put away the phone). Yes, getting a good night's rest begins in your head. Stop thinking about that conference call, your kids' extracurricular activities and the deadline you have to meet tomorrow. This is the time to kickstart your melatonin, not your manic thoughts. Melatonin is your sleep ....
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How to Master the 80/20 Rule

I love food and honestly who doesn't?It fuels your body, sustains life, and tastes good (most of the time). We live in a country where we're blessed to have such a variety of options to choose from. There's anything from supercenter grocery stores, farmer's markets, fast food, fine dining, and everything in between.All that said, I try to eat pretty clean most of the time. I live my life on the 80/20 rule. 80% of the time I'm healthy and the other 20% of the time I reward myself with something delicious. This is a great way to make sure I'm putting in the stuff my body needs (fuel), but also not depriving myself, which can have detrimental effects on the psyche. 80% of the time I'm healthy ....
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3 Health Tips You've Never Been Told

She sat across the room from me, nearly in tears, her head tilted downward and her arms crossed in her lap. This wasn’t the first time I’d seen her like this, a picture of frustration, disappointment, and embarrassment. She was a client of mine when I worked as a personal trainer and we were having a conversation that we had had one too many times before. She was making great progress with her diet and exercise, and then one slip would turn into two slips, and all the progress she had made would landslide her back down to where she had started. When she was first assigned to be my client, she was bubbly with enthusiasm and motivation. She wanted a real change, to finally feel ....
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The Benefits Of Vitamin C

If you haven’t realized it by now, YOU NEED VITAMINS. Micronutrients have the same effect on your cells as putting soothing lotion on dry skin. See, Your cells soak them up and make them feel fresh and rejuvenated. Vitamin C, also called ascorbic acid, must be consumed from food or supplements because our bodies cannot produce it. This nutrient is found in a number of fruits and vegetables, namely: asparagus, avocados, berries, broccoli, brussel sprouts, cantaloupe, citrus fruits, collards, greens, kale, onions, potatoes, red chili peppers and turnips. This water-soluble vitamin is essential for many bodily systems to function properly. Studies have also shown it to positively effect ....
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6 Reasons Why Women Should Lift Heavy

Despite study after study supporting the benefits of strength training, many women still opt for cardio over weight training. Maybe they’re worried about “bulking up.” Women have seen a few too many beefy men grunting it out in the weight room and fear that if they pick up a dumbbell; they’ll suddenly start to resemble a lumberjack or linebacker. METABOLISM: "The myth that women shouldn't lift heavy is only perpetuated by women who fear work and men who fear women" – Unknown . As women age, they naturally lose muscle mass. This causes your metabolism to slow, which means you could start building up unwanted fat by the time you reach your 30s. Weighted ....
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Breaking Down Technique vs. Intensity

Today we are going to discuss one of the most important concepts when it comes to getting great results but also keeping you safe in the gym. The idea revolves around two words - technique and intensity - and the principle is fairly simple. Intensity is the key to positive improvements in most fitness-related variables, like strength, power, speed, body composition, and conditioning. However, intensity without proper and consistent technique can cause problems that result in a vicious cycle of injury and stagnation. Technique can be defined as the way that a task is executed. When referring to exercises, the techniques that people use to complete a task can be variable, meaning not ....
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5 Tips to Keep Improving

1. Track your progress The new Iron Tribe app is full of options to help monitor your progress! Not only does it track major benchmarks but you can also track your progress in areas like body weight, body fat percentage, and in key lifts. The app can be used as an excellent exercise journal as well. This will help you see clear patterns in your health and fitness. Plus, consistent tracking allows you to see and celebrate the small wins along the way! 2. Make friends with your coach! Your coaches genuinely care about your progress, and they don’t want you to get stuck on a certain movement. Set up a time with your coach to work on something you’re struggling with, or ....
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How to Maximize Your Nutrition: Quick Guide

Have you ever tried to start a lighter that was out of fuel? You can create the spark over and over, but without the required fuel, there will be no flame. Exercise and nutrition are very much the same way. Exercise is the spark, and nutrition is the fuel. You can work out extremely hard day after day, creating a great spark, but without the proper nutrition your efforts will be wasted. You won’t effectively recuperate from your workouts, you won’t see the results you signed up to achieve, and you will ultimately get frustrated and quit! If you've been searching for a quick guide for WHAT to eat and other considerations, then keep reading... Here are our general ....
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How to Recover at Home with Soft Tissue Work and Mobilization

Along with giving it your all in the gym, it's important to also supplement your workouts with a few at-home exercises. Two things that don't get discussed often enough are soft tissue work and mobilization. Let's break these down! Soft Tissue Work Performing various forms of self-massage can be very beneficial to keeping the soft tissues of our body pliable and extensible. Through various stressors that we put on the body, including exercise, the fascia surrounding our muscles can develop areas called trigger points, hypersensitive areas that can cause pain and restriction in normal movement. By using various tools from the gym, like a foam roller, lacrosse ball, kettlebell, or even ....
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The Best Foods to Eat Before Bed

Everyone stresses the importance of a morning routine and starting the day off with the right foods. But what about bedtime? Those hours before we turn out the lights can pose some of the greatest temptations. Instead of reaching for a handful of cereal or munching on leftovers, be strategic about what you fuel your body with before bedtime. If you’re looking to get the most out of your hard work in the gym, these are the snacks that will serve your body best before bedtime: Greek Yogurt and Chia Seeds Check any gym rat’s ‘fridge and you’ll likely find Greek yogurt. Loaded with live and active cultures that help aid in gut health, Greek yogurt ....
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Join Us For the Best Personal Training in Memphis

Welcome To Our New Website! We’re Proud To Serve Memphis with Personal Training! At Iron Tribe Memphis, we are working hard to go above and beyond for every person who walks through our doors. And you could be next! We are offering Memphis a hands-on approach to Personal Training. And you don’t need any prior experience to succeed! Come visit us at Iron Tribe Memphis and see for yourself what makes us the best Personal Training facility in town. Just fill out the "Request Information" form on the side of the page and stop in for a visit today! And don't forget to click below to visit us on our social media pages!! ....
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