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Satiety Index - How to Stay Full During a Fat-Loss Phase

Are you wondering how to feel less hungry when on a diet? You are definitely not alone! Dieting doesn't mean eating less or not eating at all. What you need to do is plan your meals in a way that makes you feel full. Another thing that can help you is learning about the Satiety Index Model before starting your weight loss journey. What Is Satiety Index? Satiety is a term that refers to the sense of fullness that persists after eating. Satiety Index is a rating of food that scores foods based on whether people feel extremely hungry, hungry, semi-hungry, no feeling, semi-satisfied, satisfied, or extremely satisfied after eating them.The foods listed in the index are all ....
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What Is Body Recomposition and Is It for You?

There’s a common myth that body recomposition is not for everyone and that only some people can actually pull off a successful attempt at losing body fat and gaining muscle. However, the reality is quite the opposite. The majority of people that try recomposition can make a significant increase in muscle mass, if only they truly dedicate themselves and stick to the plan. The only people that recomp really can’t work for are those that don’t even try it. What is Body Recomposition? What is recomp anyway? It’s when you lose fat and gain muscle at the same time. It’s a process you can try when you don’t just want to be skinny, you want to be lean ....
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THE HIGHEST RESULT CLIENTS

A bead of sweat trickled down my nose and splashed to the ground as I got up from the bench. Eminem’s “I Need a Doctor” with Dr. Dre was blasting in my ear. Usually, slow songs don’t get me hyped up, but for some reason, this was just the perfect song. I stood there, 15 feet away from the platform, feeling my hands start shaking. I felt my pulse in my ears and my feet at the same time. Breath was more of a pant. This is how you zone yourself out and put yourself in the moment. If there’s anything in the world that can help me do that, it’s lifting weights. I knew I was ready. I clipped on my belt like I had a thousand times ....
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KEEP IT SIMPLE! YOU ONLY NEED TO WORK OUT 2-3 HOURS PER WEEK!

It is vain to do with more what can be done with fewer. – William of Occam Push, Pull, Squat. Those are the three compound movements that any good program will have. Why? Well, it’s because these three exercises target all three
of the main muscle groups in your body. Perfecting form in these three movements will give you better results than spending hours upon hours in the gym doing accessory exercises like bicep curls, chest flies and cable raises. Some low-level thinkers will look at this and ask, “how can this be enough?” And high-level thinkers will realize that they are targeting what needs to be targeted and keeping everything ....
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3 REASONS YOU SHOULD BE DEADLIFTING

Despite music blaring in my ears full blast, I can barely hear it. My heart is pumping, I can definitely feel that. I clip on my belt and begin walking towards the bar. I set my feet underneath the bar and grab the bar with my chalk covered hands. Take a deep breath. And rip the heavy weight off the ground. I release all my power into a few seconds. Maybe even just one second. The rush you experience is everlasting, it never gets old. But unfortunately, most people never get to experience any of this, because they’re scared to deadlift. Apparently, it’s a “dangerous exercise.” “Women shouldn’t do them.” ....
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3 SECRETS TO STAYING DISCIPLINED AND CRUSH 2019

Every New Year, thousands of people flood into gyms in Vancouver to get back in shape after gaining some weight over the Holidays. But as many of us know, the statistics are against them. Most people end up failing well before they reach their goals. Take some notes on this blog, because I will be sharing some high-level tips on how you can stay disciplined enough to reach your goals this year. Read, apply, and GROW. Do something that actually works This first one should be obvious, right? Nope. Most people that start their fitness journey think they know it all. But they just end up over complicating things. If you want to see results, you can’t just commit to any ....
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ULTIMATE BOOTY WORKOUT: 4 MOST EFFECTIVE GLUTE BUILDING EXERCISES

When you’re preparing for a fitness competition (or just for summer) an impressive booty is sure to win major points with any judge. Building your glutes is simple when you know the correct exercises to focus on. In this article, we break down the top booty building exercises to get you some serious humps within just a few months. Check out the video below and keep reading for specific pointers and booty-building guidance. ADVANCED GLUTE BUILDING EXERCISE #1: HIP THRUSTS The fundamental building block for a bigger booty are hip thrusts. This glute exercise is a highly targeted way to increase the strength and size of your glutes. It minimizes activation of the ....
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COLLAPSED ARCHES: ARE YOUR FEET SABOTAGING YOU?

Have you ever struggled with back pain, knee pain, or poor posture? What if I told you there’s a good chance your aches and pains are at least in part a result of your feet? Your feet could be robbing you of gains in the gym and your general wellbeing! Find out how to determine if your feet are in need of rehabilitation and exactly what to so you can have the feet of a demigod. HOW ARE MY FEET SABOTAGING ME? While they probably aren’t plotting against you, if not addressed, weakness in your feet can wreak havoc on your whole body! About 70% of our new clients at Kraken Training have issues with their feet. One of the most common foot issues are collapsed ....
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CAN’T FEEL IT IN YOUR CHEST? BENCH PRESS RIGHT (AND SAVE YOUR SHOULDERS)

Clients ask me all the time, how can I feel bench press in my chest, rather than my shoulders? While bench press is a major exercise to build your chest muscles, without proper form, it’s a good way to over stress your joints and arms. Here’s why you’re not feeling bench press in your chest and what to do about it: TO FEEL BENCH PRESS IN YOUR CHEST, ARCH YOUR BACK You’ve seen it on Instagram and in CrossFit gyms, but despite the bad rap that it might get, there is scientific merit to arching your back while bench pressing. If you don’t arch your back, it’s actually MORE detrimental to your shoulder health. Let me explain. When ....
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3 NUTRITION TIPS TO HELP YOU GET SHREDDED FOR THE SUMMER

Alissa is only one day out from her competition and she’s here to share some tips that have helped her throughout the prep. Dieting down for a bikini show is not easy, and you can see in the video just how lean she really is. And it also takes a lot of training, check out this blog post about how she’s building her booty her competition. So for Alissa has dropped over 70 lbs. She went from completely overweight to stage ready in less than three years. She’s also in the midst of completing her Holistic Nutrition as well. You can watch the video below or you can read all about it. MEAL FREQUENCY Alissa chooses to have three meals per ....
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