Movement Cues and Facilitation
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Fun weekend with @stumanjico and @rocktape learning about RockPods and RockFloss. đ
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I will definitely be using these two tools more in he future.đđ»
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One aspect I loved about this weekend was that it was NOT all about using the pods and floss for fascial manipulation and passive treatments.
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The weekend was also đđ»stronglyđđ»focused on đđ»movementđđ» with the tools. Movement is the key to getting better and RockTape gets that. đ„And I â€ïžthat!!
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I finished off today playing with the RockFloss and my one arm push up. Itâs such a cool tool to help drive the technique needed to perform this movement!
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#ericgahan #movement #rocktape #rockfloss #rehabilitation#strengthtraining #pushup
TESTOSTERONE DECREASES BODY FAT
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Post 1: Benefits of Optimized Testosterone:Â Decreases in Body Fat
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Testosterone is essential in the regulation of:
-Insulin
-Glucose
-Fat Storage
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As men get older our ability to process insulin, glucose & fat goes down. This all leads to an increase in body fat! (source: The TOT Bible)
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If your blood markers are showing insulin sensitivity, decreased ability to regulate glucose & you have increasing levels of belly fat. Chances are you have a decrease in the production of your testosterone!
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My question isâŠwhy in modern medicine do we continually treat the symptoms of decreased regulation of insulin, glucose, and fat?
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Why not look to treat the root cause of a decrease in testosterone levels. Lifestyle modification & supplementation of injectable testosterone could help you to regulate these 3 areas & help to lead to a better more productive life!
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Guys start to OWN your health, step up to the plate & get better, feel better!
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If youâre looking to more detailed information on Testosterone Optimization Therapy (TOT). Check out the TOT Bible by Jay Campbell @trtrevolution & Jim Brown @trtjim. The TOT Bible is where I will be pulling many of my next posts to help education men on why testosterone is so important to optimal health.
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If youâre looking for help in many of these areas, I have 4 spots open in my EmpowerU:Men Program. EmpowerU:Men will help to optimize all aspect of menâs hormone health for optimized results!
Application click HERE
#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #fatloss
CHEST & CORE!
Burn out the chest & hit your core with this simple tweak to a classic!
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The Chest Press with a single kettlebell is a staple in my training circuits. The simple act of being on a bench with feet on the end of the bench, chest pressing a kettlebell can yield tremendous results.
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This movements will hit your core, triceps, & chest. It also really targets the lats.
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In the video I am doing 30s R/L with a 24kg. The offset load of a KB changes the feel of a chest press & I feel you can use less weight for same physiological effect of putting on muscle.
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Work to keep your lats tight, elbows in & shoulders square with the upper body in line on the bench. One way I know I am working with too large a KB is if my torso (core) begins to shift or bend.
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Always make sure to breath while you perform the movement. Breath into the belly on the way down & forcefully exhale on the way up.
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With all chest press I always work to pull the KB into the down portion & think about driving the KB away from me as I press.
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Are you looking for better ways to train fundamental movement patterns?
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Circuit Shred will be launching later this month. This style of chest press is a staple in the program. Building muscle and shredding off fat!
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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #chestpress #chest #circuit #fatloss #circuittraining
STRESS MANAGAMENT TO OPTIMIZE TESTOSTERONE
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STRESS is huge and the key to helping optimize your hormones & specifically for guysâŠyour testosterone.
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Here are my top 5 elements to managing stress to help optimize your testosterone.
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- Nutrition
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Eat well & eat nutrient dense foods. Also, take into account that if you are trying to lean out and gain muscle mass, you have to create a calorie deficient that will not over stress the body. Over stressing the body through nutrition will set you up to fall off track. I also will almost always stay away from Keto & Intermittent Fasting. It just too stressful on the body. Stick to eating well balanced meals multiple times a day.
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- Training
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Keep training simple and to the point. Stick to the fundamentals & mastering them. In my book I feel itâs super easy to follow a circuit type training plan for each training day. Set up is easy, you move from one station to the next & you train all fundamental movement patterns with compound movements. Keep it simple! Watch for my Circuit Shred coming later this month!
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- Sleep
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Get 7-8 hours of sleep per night. This can take some planning too. Set a schedule and get to bed. If you find yourself mindlessly surfing the web, insta, facebook. Set the device down and get your ass to bed. Just do it, you will be happy. You will recover better & feel better too.
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- Personal Time
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Find time for yourself. It can be simple things like reading or playing with your dog. My wife @ironbodybyartemis and I plan to explore hikes here in Vegas in the Fall. While we were in Hawaii this past year, we really enjoyed hiking to many remote locations to snorkel & swim. I am sure we will find some great hidden gems!
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- Meditation
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I said this before, and I will again. Find some time to quiet the mind. This could be sitting quietly or even going for a 10 min walk once a day. It helps to develop focus, & also let your mind create new ideas. Just do itâŠits only 10 mins!
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If youâre looking for help in many of these areas, I have 4 spots open in my EmpowerU:Men Program. EmpowerU:Men will help to optimize all aspect of mens hormone health for optimized results!
Apply HERE for EmpowerU:MEN
#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #stress
5 HIGHLIGHTS OF TRAINING BASED OFF TIME
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IMO I feel training based off time does not get enough credit!
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Here are 5 highlights of training based off time. Please note, I feel both rehab & advanced exercise is considered training. Rehab is only regressions of the fundamentals. Hence, many of these highlights can be applied to rehab!
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- Gain Lean Muscle Mass
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You can set the time for short or long work intervals & longer intervals of rest. It depends on your goals, but you will build some mass.
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- Shred Body Fat
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Set the timer to have 2 longer work intervals, one with a weighted movement then one with a bodyweight movement, then rest. This will shred off the fat!
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- Train Efficiently and Effectively
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Keep moving! Work & Rest intervals set on a timer keep you moving and get you done quicker.
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- Build Up Conditioning
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As you progress you can set your rest periods shorter. Then you are moving quicker & getting in some conditioning with the weighted intervals you are training. This takes time off the treadmill or stairmaster.
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- Manage Stress
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It makes training less stressful, you set out the movements you want to train, pick a weight, & go! Just keep moving and focusing on great movement patterns and finishing each rep in each interval. Less stress because you set a plan & follow it!
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Are you interested in a Program that will help accomplish the goals of burning fat while building muscle in a circuit?
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Are you also interested in learning how to combine movements to create the fat loss shred in a circuit?
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The Circuit Shred program will be launching in August! This program has helped me & also many other clients drop body fat & gain muscle.  Details will be coming soon! Hit me up in comments if youâre interested in this program…
#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #empowerumen #testosterone #hormones #strong #fit #fitness #fatloss #shred
LONG WORKâŠSHORT REST: BUILD MUSCLE & BURN FAT TRAINING BASED OFF TIME
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Did you know longer work and shorter rest with moderate load can help you to build muscle and burn fat?
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Setting a timer on an interval timer such as a GYMBOSS APP on your phone can help you to train more efficiently and more effectively!
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All of my programs for rehabilitation & strength & conditioning are based off timed intervals. The interval could be 15sec, 30sec, or 1min with a certain amount of rest! It all depends on the day & or week in the program.
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Check out this cool set of back to back movements I did in The Circuit Shred program!
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- A Leopard Crawl Row 30s Right & 30s Left
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- A Push Up to a Row 30s Right & 30s
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With these two movements I was able to rock my core and build great push and pull movements with load. Work here is one total min and about 15sec to the next movement in the Circuit Shred, this is one way you can burn fat and build muscle. Its not always about pushing and pull a huge heavy load!
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Are you interested in a Program that will help accomplish the goals of burning fat while building muscle?
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Are you also interested in learning how to combine movements to create the fat loss shred?
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My Program also helps to build mobility and stability in many movement patterns!
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The Circuit Shred program will be launching in August! This program has helped me & also many other clients drop body fat & gain muscle.  Details will be coming soon! Hit me up in comments if youâre interested in this program
#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #empowerumen #testosterone #hormones #strong #fit #fitness #fatloss #shred
BUILD MUSCLE & BURN FAT TRAINING BASED OFF TIME
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Did you know training based off intervals of time can help you to build muscle and burn fat?
_
Setting a timer on an interval timer such as a GYMBOSS APP on your phone can help you to train more efficiently and more effectively!
_
All of my programs for rehabilitation & strength & conditioning are based off timed intervals. The interval could be 15sec, 30sec, or 1min with a certain amount of rest! It all depends on the day & or week in the program.
_
Check out this cool set of back to back movements I did in my circuit shred program!
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- An iso deep squat or goblet squat hold with a steel mace. Holding the mace with a straight arm for about 15s Right & 15s Left
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- A Squat with a Steel Mace Swing (please this mace swing is by no means good) I will continue to work on it & learn about the steel mace. But thatâs the fun of training, using & learning tools while still getting stronger & leaner!
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Are you interested in a Program that will help accomplish the goals of burning fat while building muscle?
_
Are you also interested in learning how to combine movements to create the fat loss shred?
_
My Circuit Shred program will be launching in August! This program has helped me & also many other clients drop body fat & gain muscle.  Details will be coming soon! Hit me up in comments if youâre interested in this program
#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #empowerumen #testosterone #hormones #strong #fit #fitness #fatloss #shred
YES, YOU CAN BUILD MUSCLE & BURN OFF FAT
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Did you know you can build muscle & burn off fat at the same time?
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A popular debate these days seems to be a âmythâ you canât build muscle and burn fat at the same time. YES, YOU can in fact accomplish this goal!
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Here are my 5 Rules to BUILD MUSCLE & BURN FAT.
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- Be Patient
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- Be Consistent
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I list these two together because they tend to be the hardest sometimes. In this day & age of wanting fast results, accomplishing the goal of building muscle & burning fat takes time and consistency. As long as you have guidance, in your goalsâŠJust keep working! The results will start happening, & when they doâŠitâs like a domino effectâŠthey just keep going.
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- Follow a Program/Plan
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This goes for Workouts & Nutrition. In my experiences for many areas in life, especially training and nutrition. The most successful people follow plans & stick to them. Have a Plan & stick to it!
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- Get Sleep
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7-8 Hours. This is when your body is rebuilding & recovering. Sleep will also help with hormone balance. Sleep is so very important. Get your Zzzzzâs
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- Mange Stress
This goes for work, life, training, and yes nutrition. I find the best results to give me accurate measurements of life stress is watching my @whoop strap. The strap is spot on for giving me daily guidance for all stresses in life!
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Are you interested in a Program that will help accomplish the goals of burning fat while building muscle?
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My Circuit Shred program will be launching in August! This program has helped me and also many other clients drop body fat and gain muscle.  Details will be coming soon! Hit me up in comments if youâre interested in this program!
#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #empowerumen #testosterone #hormones #strong #fit #fitness #fatloss
E22!
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The BIRTHCONTROL ESTROGENTIC
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Main Exposure is through Birth control pills & reclaimed/recycled water.
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OK, so men, I know you will not be taking birth control pills, but some of these posts are for any and everyone! So, women, if your taking BC pills. Its notâs good idea.
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Secondly, with more than 60% of married women on the planet taking chemical contraceptives containing E22. They eventually get urinated out. That means it ends up in water, & in drinking water. Men, this is how you can be exposed to this chemical at a high level. Itâs also in the water that is used for irrigating our lawn, gardens, & homes–>this comes from ESTROGENERATION
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Best thing to do, women look for a different contraceptive. Men & Women, look to have your water completely filtered. Most water treatment do a great job of killing bacteria & cleaning the water. But hormones are not removed.–>check out ESTROGENERATION & Anthony Jayâs website for recommendations.
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BTW, his website gives recommendations for avoiding all estrogenics on the top 10 list.
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This day wraps up list of top 10 estrogenics we tend to be exposed to & can work to control our exposure.
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Did you enjoy these 10 days of education & estrogenics?
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What will be the first step in working to cut out estrogenics?
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Learn more about my EmpowerU:MEN program to help 30+ males optimize testosterone through Workouts, Nutrition, and Lifestyle Coaching. Â Click HERE
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#ericgahan #estrogenic #estrogeneration #estrogen #anthonygjay #muscle #strengthtraining #rehabilitation #menshealth #empowerumen #day10 #testosterone #hormones #education #obesity #sick #infertility #E22 #maestroshowuptoblowup #water
PHTHALATES!
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The PLASTIC ADDITIVE ESTROGENTIC
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Main Exposure is through plastics and personal care products.
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Your personal care products may contain PHTHALATES which are chemicals found in plastics and personal skin care products proven to be feminizing males by blocking testosterone production.
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Just ready the label & look for PHTHALATE free.
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DID YOU KNOW that Phthalates are found in all personal skin care products unless noted on the label by the manufacturer?
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Personally, I keep with using @brooklyngrooming @herbancowboyofficial & @brickellproducts
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These 3 brands keep it real and keep it clean!
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Europe has gone ahead & banned phthalate use. USA continues to ignore them and use them widely –> this comes from ESTROGENERATION.
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Keep tuned into my Instagram account for the next 2 days as I outline the top 10 estrogenics we tend to be exposed to & can work to control our exposure.
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Hey did you knowâŠLifestyle Coaching for Testosterone Optimization is one of the areas of EmpowerU Men. I cover all areas of skin care products to optimize your success so you can thrive.
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Apply to WORK WITH ME via the link HERE
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Space is LIMITED to only 5 guys!
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Upon submission, I will review your application & contact you within 72 hours if I think we might be a good fit, & with any next steps. Submission does not guarantee a coaching spot.
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#ericgahan #estrogenic #estrogeneration #estrogen #anthonygjay #muscle #strengthtraining #rehabilitation #menshealth #empowerumen #day8 #testosterone #hormones #education #obesity #sick #infertility #phthalates
