August 2, 2020

4-Ingredients Low Carb Pizza Crust Recipe and More…

In today’s digest we bring you articles on 4-Ingredients Low Carb Pizza Crust Recipe, Meditation May Be Good for Your Heart, Study Says, Healthy Sleep: Why You Need Sleep, How Much You Need, and How to Get More and Dramatically Increase Flexibility and Mobility With This 6 Minute Warmup. Hope you enjoy them…

4-Ingredients Low Carb Pizza Crust Recipe

120 Shares This delicious Low Carb Pizza crust recipe is made with only 4 simple ingredients and gluten-free. So easy to make and the perfect weeknight dinner recipe everyone can enjoy without any guilt. The best and easiest to make low carb pizza recipe. Often times referred by some as “fathead pizza” dough/crust because of…

120 Shares

This delicious Low Carb Pizza crust recipe is made with only 4 simple ingredients and gluten-free. So easy to make and the perfect weeknight dinner recipe everyone can enjoy without any guilt.

easy Low carb pizza

The best and easiest to make low carb pizza recipe. Often times referred by some as “fathead pizza” dough/crust because of the high-fat content of the cheese and almond flour. The pizza dough is made with very little ingredients and much easier than making traditional pizza crust. Enjoy this homemade pizza with friends and family without all the carbs!

HOW TO MAKE LOW CARB PIZZA

  • Prep Oven and pan: Preheat oven to 200/180C fan-forced and get a 32cm pizza tray or a large sheet pan to have it on hand.
  • Make Dough: In a microwave-safe bowl, combine 1 and 1/2 cup of grated mozzarella cheese with almond meal and cream cheese. Mix to combine and microwave for 1 minute, or until cheese is melted.
    Immediately add in the egg and using a silicone spatula or your clean hands stir until everything comes together into a dough form. Compact the dough into a large ball.
  • Spread dough: Place the dough between two pieces of parchment paper and roll out to a 1/4-inch thick circle. Remove the top piece of parchment paper and transfer the crust to the prepared pizza tray.
    Using a fork, poke a few times to prevent bubbling.

low carb pizza crust recipe

  • Add Pizza toppings: Spread pizza sauce all over the crust and top with remaining mozzarella cheese and other toppings of choice.
  • Cook: Bake the pizza for 15 minutes until cheese is melted.
  • Garnish: Remove pizza from the oven when done baking. Finally, garnish with fresh arugula or basil leaves, slice and enjoy!

easy low crab pizza crust recipe

LOW CARB ALMON FLOUR PIZZA CRUST INGREDIENTS

Also known as “fathead” dough, here are the ingredients you will need to make a low carb fathead pizza crust dough.

  • 2 cups Grated Mozzarella
  • 1/2 cup Almond Meal/Flour
  • 2 tablespoons Cream Cheese
  • 1 Egg
  • 1/3 cup Pizza Sauce
  • Optional toppings: thinly sliced mushrooms, sliced olives, fresh arugula or basil leaves, to serve

low carb pizza recipe

FREQUENTLY ASKED QUESTIONS

Can I have pizza on a low carb diet?

The quick answer to that is NO. We all know by now that the pizza toppings aren’t the issue when it comes to wondering if you can have pizza on a low carb diet. Toppings are usually the pizza sauce, cheese, and whatever veggie toppings you decide to use. There are some low sugar pizza sauce options out there as well. The key here is the crust. Regular crust as we all know is bread and high in carbs. Low carb pizza crust options are cauliflower pizza crust, or almond flour and cheese pizza dough crust which is also called a fathead dough. Our pizza crust is the perfect low carb pizza crust recipe to have on a low carb or keto diet.

 Is thin cust pizza low carbs?

Thin crust pizza has few carbs than regular pizza crust. They have about 5-10 grams of fewer carbs per slice. But they aren’t low in carb and won’t be a great fit for a low carb diet.

What is fathead dough made of

Fathead dough is a type of pizza dough used for those who are on a low carb or keto diet. It is made of ingredients like mozzarella, cream cheese, eggs, and some sort of low carb flour like almond or coconut flour.

Can you reheat fathead/low carb pizza?

Yes. You may reheat your low carb pizza either in the oven or microwave. It may be easiest to pop in the microwave and reheat it for 20-30 seconds.  You may also reheat in the oven which may cause it to overcook and get it to be on the dry side and crispier.

easy fathead pizza dough recipe

healthy low carb pizza recipe

If you have read this far it means you plan on making this easy low carb pizza recipe. If you do, we hope you love it and ask that you come back and leave us some feedback. We would love to hear from you in the comments section below. Also, don’t forget to reshare this recipe on social media with your friends and family.

Here are some other easy low carb recipes to check out:

fathead pizza dough recipe

Also, remember to subscribe to my NEWSLETTER for free and receive recipes like this Low Carb Pizza dough Recipe delivered right to your inbox!

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healthy low carb pizza crust recipe

low carb pizza recipe

Optional Toppings

  • Preheat oven to 200/180C fan-forced and get a 32cm pizza tray or a large sheet pan to have it on hand.

  • In a microwave-safe bowl, combine 1 and 1/2 cup of grated mozzarella cheese with almond meal and cream cheese.

  • Mix well and microwave for 1 minute, or until cheese is melted. Immediately add in the egg and using a silicone spatula or your clean hands stir until everything comes together into a dough form.

  • Compact the dough into a large ball. Place the dough between two pieces of parchment paper and roll out to a 1/4-inch thick circle.

  • Remove the top piece of parchment paper and transfer the crust to the prepared pizza tray. Using a fork, poke a few times to prevent bubbling.

  • Spread pizza sauce all over the crust and top with remaining mozzarella cheese and other toppings of choice.

  • Bake in the preheated oven for 15 minutes until cheese is melted and crust is golden brown on the sides.

  • Once the pizza is done, remove it from the oven. Garnish with fresh arugula or basil leaves, slice and enjoy!

Serving size: 2 Slices of Pizza

Calories: 293kcal | Carbohydrates: 6g | Protein: 17g | Fat: 23g | Saturated Fat: 10g | Cholesterol: 93mg | Sodium: 497mg | Potassium: 135mg | Fiber: 2g | Sugar: 2g | Vitamin A: 624IU | Vitamin C: 1mg | Calcium: 328mg | Iron: 1mg

fathead dough recipe

best low carb pizza crust recipe



4-Ingredients Low Carb Pizza Crust Recipe was originally published at https://healthyfitnessmeals.com/low-carb-pizza/






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Meditation May Be Good for Your Heart, Study Says

If you’re too stressed out right now to carve out time to hit the gym and make fresh, healthy meals, meditation is one simple thing you can do that may soothe your frayed nerves and also keep your heart healthy. A study published June 29 in the American Journal of Cardiology examined data from 61,267…

If you’re too stressed out right now to carve out time to hit the gym and make fresh, healthy meals, meditation is one simple thing you can do that may soothe your frayed nerves and also keep your heart healthy.

A study published June 29 in the American Journal of Cardiology examined data from 61,267 adults who participated in the National Health Interview Survey from 2012 to 2017, including 5,851 people (9.6 percent) who said they practiced meditation. These surveys ask about a broad range of health topics, including whether or not people meditate.

Compared with people who didn’t meditate, those who did had a lot of heart health benefits, including:

“Meditation could reduce stress and anxiety — and we can certainly see some signals that meditation is probably beneficial to heart health,” says the study’s lead author, Chayakrit Krittanawong, MD, of Baylor College of Medicine in Houston.

Even though the study shows a clear association between meditation and better heart health, it has several limitations. The biggest drawback of the study is that researchers lacked data on what type of meditation people did, and different forms may have different benefits. They also lacked data on how often people meditated and for how many months or years, which might also impact the health benefits.

The American Heart Association Recommends Meditation

Still, the study results offer fresh evidence in support of 2017 guidelines from the American Heart Association that endorse meditation to help lower the risk of heart disease — as long as people do it in addition to proven methods for boosting heart health like drugs to lower cholesterol or blood pressure and lifestyle changes like improved eating and exercise habits.

The AHA guidelines suggest that many common forms of meditation have heart benefits, including:

  • Samatha Calming the mind through concentration on your breath, an object, or an image
  • Vipassana (insight meditation) Emphasizes awareness of breath and tuning in to air as it passes in and out of the nose
  • Mindful meditation Techniques that create awareness through focused attention, observation, and acceptance of things without judgment
  • Zen meditation (zazen) Focus on awareness of breath and seated posture, with observation of thoughts and experiences in the mind and environment
  • Raja yoga A combination of breathing techniques, mantras, and meditation focused on chakras
  • Loving-kindness (metta) Sending kindness to yourself, to a friend or loved one, to a stranger or neutral person in your life, to someone who is difficult, and to the universe
  • Transcendental Meditation Meditation based on a personalized mantra to help focus your mind inward
  • Relaxation response Awareness through tracking breath or repetition of words or phrases, or prayer

These types of meditation don’t involve physical activity — making them possible for people of all fitness and ability levels to try. And, according to the AHA, these methods may be associated with reduced stress and anxiety, fewer symptoms of depression, better sleep, and improved overall well-being.

What Past Research Says About Meditation and Heart Health

Several previous studies have linked meditation to a reduction in several risk factors for heart attacks and strokes, including high blood pressure and elevated cholesterol, as well as better-controlled blood sugar in people with type 2 diabetes and coronary artery disease.

A clinical trial published in June 2018 in the Journal of Diabetes Research, for example, randomly assigned 60 people with type 2 diabetes and poorly controlled blood sugar to either practice mindfulness-based stress reduction weekly for eight weeks or join a control group that didn’t meditate. After three months, people who meditated had significantly lower blood sugar than people who didn’t.

Another clinical trial, published in 2018 in the International Journal of Yoga, tested the effect of 10 weeks of twice-weekly group meditation sessions on people with coronary artery disease and found participants in these sessions had lower blood sugar at six months than people in the study who were assigned to a control group that didn’t meditate.

A review of 19 clinical trials published in 2017 in the Journal of Hypertension found both Transcendental Meditation and other forms of meditation caused lower blood pressure.

Why Meditation Can Help Improve Heart Health

There is a general consensus that reducing psychological distress, anxiety, depression, and anger or hostility can all be helpful in preventing heart disease and other chronic illnesses, says Sanford Nidich, a doctor of education and the director of the Center for Social-Emotional Health and a professor of physiology and health at Maharishi International University in Fairfield, Iowa.

“Meditation practice may help reduce psychological distress by lowering the overactivation of the sympathetic nervous system, a prominent biomarker of distress,” says Dr. Nidich, who wasn’t involved in the current study.

When stress puts the sympathetic nervous system in overdrive, it triggers the body’s fight-or-flight response, leading to a surge in stress hormones and inflammatory chemicals in the body as well as spikes in blood pressure, heart rate, and oxygen consumption.

“Reactivity to stressful stimuli creates a sequence of physiological changes in the body as well as in the mind that are counter to maintaining a good, balanced state of health,” Nidich says.

How to Start Meditating

You don’t need a lot of fancy equipment or money or time to give meditation a try. Even five minutes a day, guided by any number of apps available as free downloads, can help novices get started, Dr. Krittanawong says.

“Try 5 to 10 minutes a day to start, but be consistent,” Krittanawong advises. “Any meditation or mindfulness would help reduce stress and anxiety, particularly in the COVID-19 era.”



Meditation May Be Good for Your Heart, Study Says was originally published at https://trib.al/9mABt7a







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Healthy Sleep: Why You Need Sleep, How Much You Need, and How to Get More

You may not remember everything that happens each night when you’re asleep, but if you’re doing it right, there’s a lot going on in your brain and your body, Pelayo says. “There are differences between sleep and awake for every single body system, but nothing as dramatic as the changes of consciousness during sleep, the…

You may not remember everything that happens each night when you’re asleep, but if you’re doing it right, there’s a lot going on in your brain and your body, Pelayo says. “There are differences between sleep and awake for every single body system, but nothing as dramatic as the changes of consciousness during sleep, the brain function,” he explains.

The Different Stages of Sleep

During sleep the brain cycles, repeatedly, through different stages of sleep: (12)

Stage 1 Non-REM (Rapid Eye Movement) Sleep The first stage is when you’re actually falling asleep — stage 1 non-REM. Your heartbeat, breathing, and eye movement start to slow down and your muscles relax. Your brain waves are also slowing down and it’s still very easy to be awoken during this preliminary stage of sleep. (3)

Stage 2 Non-REM Sleep The second stage is when heart rates drops and body temperature falls even more. Eye movement stops completely and brain activity slows way down, other than brief bursts of activity.

Stage 3 Non-REM Sleep Next comes deep sleep. This is the stage of sleep that is heavy and restorative. Your heartbeat and breathing slow down the greatest during this stage of sleep and it is most difficult to be woken up.

REM Sleep Finally comes REM sleep, when your eyes begin to dart quickly back and forth from side to side (even though your eyelids are still closed). Brain activity speeds way up, closer to the amount of activity that happens when you’re awake. And this is the stage of sleep when most of your dreaming happens. Your breathing gets quicker and irregular during REM sleep. Heart rate and blood pressure start to go back up nearer to the speed they function at when you’re awake, though the muscles of your arms and legs become temporarily paralyzed during REM sleep. Sleep experts suspect this paralysis is a mechanism our bodies developed to help protect us from injury or other harm that might otherwise ensue if we were able to “act out” our dreams. (14)

Each cycle of sleep (which consists of all of the stages) usually takes about 90 minutes. And most people tend to spend more time during each cycle in deeper sleep earlier in the night — and more time in REM sleep later on. Each stage of sleep is important and both deep sleep and REM sleep play critical functions in terms of the learning and memory consolidation processes that happen during sleep. (15)

What Drives Sleep

Two internal systems control when we sleep and when we’re awake. First there’s the sleep-wake homeostatic drive. The longer we’re awake, the more our bodies crave sleep — and the longer we’re asleep, the more the body wants to wake up. The homeostatic sleep drive affects how deeply we sleep, too. For instance, if you were to stay awake for 24 or 36 hours instead of the typical amount of time you spend awake during a day, such as 16 or 17 hours, sleep-wake homeostasis is the mechanism that drives you to sleep longer and deeper.

Then there’s our circadian rhythm, our body’s biological clock, which is what helps sync our body functions with environmental cues. These internal clocks are what drive us to feel sleepy at night and more awake in the morning (even, for instance, if you slept poorly the previous night, or even pulled an all-nighter). They’re regulated by hormones, such as the stress hormone cortisol and the sleep hormone melatonin, which get secreted by the brain to send these wake and sleep signals to the body.

“They’re two complementary systems in the brain,” Pelayo says. And when there’s a discrepancy between the homeostatic drive to sleep and the signal to sleep that comes from the circadian system, problems like jet lag and other disordered sleep occurs.

“This is why people who wake up at different times every day may feel tired a lot,” Pelayo says. “The brain doesn’t know how to predict when they should be awake. It’s like being constantly jet-lagged.”

The more sleep researchers learn about these two systems that control sleep, the more it is clear why not only getting enough hours of sleep, but also having good sleep habits (such as going to sleep and waking up at the same time each day) is important.

Learn More About the Stages of Sleep



Healthy Sleep: Why You Need Sleep, How Much You Need, and How to Get More was originally published at https://trib.al/TTYKLAP







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Dramatically Increase Flexibility and Mobility With This 6 Minute Warmup

My biggest weakness is lack of flexibility. I just can’t get myself to take the time to stretch. In fact, I hate stretching. About 3 months ago, Dan Go contacted me about a way to increase flexibility, improve posture, and increase exercise performance…by doing a simple 6 minute warm-up. He saw a HUGE gap in…

My biggest weakness is lack of flexibility. I just can’t get myself to take the time to stretch. In fact, I hate stretching.

About 3 months ago, Dan Go contacted me about a way to increase flexibility, improve posture, and increase exercise performance…by doing a simple 6 minute warm-up. He saw a HUGE gap in the fitness industry and has come up with a methodology that gets results fast, even for stubborn non-stretchers like myself.

Dan runs a gym in Toronto, Canada and has perfected a way for all of his gym members to increase flexibility each and every workout…while prepping their muscles to lift heavier weights…all while reducing the chance of injury.

Dan Sent Me a Blue Lacrosse Ball in the Mail

A few months back Dan emailed me and told me to expect a small package (insert “that’s what she said” joke) in the mail. It was a blue lacrosse ball and a short note with a handwritten URL scribbled on it.

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I went to my computer and typed in the URL and it led me to a video of Dan explaining the need for a better method to quickly increase flexibility without traditional stretching.

He explained and demonstrated this method in the video and I followed along with the lacrosse ball. After just one session I noticed a dramatic difference in both posture, range of motion, and how smoothly my joints felt when lifting weights. Instead of trying to explain it second hand, I’d rather have you get this info directly from the source.

The Perfect Warmup for Peak Performance
-by Dan Go

Today I’m going to talk to you about a perfect pre workout booster that MUST become a staple in your workouts.

BUT before I do that…I have one question to ask you:

Would you trade 6 MINUTES of your time to reverse the effects of aging and increase every marker (strength, speed, power, endurance and energy) of your body’s performance…

…while healing old injuries and making your body completely impervious to new ones?

If you just nodded “YES” then please keep reading.

Our society is very strange. In their quest to “look great naked” people will often go to great lengths and do whatever it takes to achieve their goal of having an awesome looking body.

But what they don’t realize is that while they are taking one step forward in looking great…they are usually doing things that keep them two steps BACK in terms of feeling great.

It’s like driving around for years in a souped up Lamborghini Gallardo, yet never ever taking the time to give it an oil change.


Eventually, that fantastic beast of a car will break down.

And this is EXACTLY what is happening with people in the gym today.

While they are driving around in their body’s they are usually held back by some sort of dysfunction that is keeping them in some sort of pain and hindering the results they could get from their workouts.

The TRUTH is that there is very a high chance that you are probably walking around with some sort of dysfunction in your body be it in your shoulder, knees or lower back.

And quite honestly…it’s NOT your fault.

Because while the mainstream fitness media teaches us how to look great they don’t do such a great job at teaching us how to PERFORM great.

That is why we are here today.

Today I’m going to show you an exact pre-workout sequence you can do right before your workouts that will enhance your strength, speed, power, flexibility, endurance and energy while healing your old injuries and protecting you from new ones.

This pre-workout sequence also has one very IMPORTANT function as well: To reverse your age related movement problems and have you operating at your physical best no matter what your age…

…all in under 6 minutes flat.

It’s called the Peak Performance Formula.

It’s an exact, science proven formula that will ultimately allow your body to work at it’s fullest potential every single day regardless if it is doing something menial like picking up a box or doing something intense like one of Rusty’s Visual Impact workouts at the gym.

It is the key to unlocking that potential reservoir of athleticism that you so richly deserve and the best part about it is: It only takes 6 minutes to complete.

“The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence” – Confucius

So take out your notebook and a pen of paper because no matter where you are starting from, we are about show you how to reach your bodies ultimate physical potential in the time it takes to brush your teeth in the morning.

Peak Performance Formula Step 1 – Get Your Self Myofascial Release On!

The is the first step of the Peak Performance Formula and one of the most important steps to do before your workouts.

In fact, many of the clients in my Transformation Center have called this a life changer.

What you don’t know right now is that a lot of those nagging pains in your body and the overall feeling of being “old” has NOTHING to do with age at all.

What it all comes down to is the quality of your Fascial Tissue.

What is Your Fascia?

Fascia (Pronounced as Fah-Sha) is an embryologic tissue which re-organizes long the lines of tension imposed on your body, adding support to any misalignment and contracting to protect you from further trauma (real or imagined).

To get a better idea of Fascia picture in your mind a sword.

Fascia is the sheath that goes OVER the sword (your muscle) to act as a protectant.
Fascia is your sheath protecting and covering EVERY single muscle on your body.

It has been estimated by researchers that if every structure of the body EXCEPT the fascia was removed, the body would STILL retain its shape.

Knowing this kinda gives you a better idea of how important its function is. Fascia covers the muscles, bones, nerves, organs and vessels right down to the cellular level.

——————————————————————————————–

One study has found that pain felt in specific areas of the body can be frequently related back to having actual adhesions in the fascial tissue. (Schleip R et al. ligament subfailure injuries lead to muscle control dysfunction” (M. Panjabi). European Spine Journal 2007; 16: 1733-1735)

——————————————————————————————–

You fascial tissue gets negatively affected by long periods of sitting (hello 9-5 job) and bad posture. Your fascial tissue gets even worse when you decide to do intense workouts ON TOP of your already dysfunctional muscle tissue.

Strains in your fascial tissue caused by the problems stated above will slowly tighten your body causing it to lose it’s overall physical capacity to perform under any stress and its one of the main causes of age related pain and dysfunction.

Why Do Self Myofascial Release?

The most effective way of improving the quality of your fascial tissue is through massage aka. Self Myofascial release (SMR)

Most people think that the only way to get a massage is by paying $75/session to your local massage therapist but what we recommend something a lot cheaper and 10x more effective.

SMR is the most potent way of locating your fascial restrictions, changing your posture and effectively improving the way your bodies biomechanical movement.

By implementing the SMR routine prescribed in this program you will not only enhance your bodies ability to move, but you’ll also increase it’s own propriorception or it’s awareness of itself.

Think of Self Myofascial Release as putting a BRAND NEW engine in your body’s chassis.

Or if you’re like me, think of the effect of doing Self Myofascial Release is like going from a driving a Toyota Corolla to tearing down the roads in that brand new Lamborghini.

Self Myofascial Release helps remove the “vice grip-like” pressure caused by restrictive fascia, eliminating symptoms such as stiffness, pain and spasms.

After several weeks of practicing SMR your body will learn new and incredibly improved freedom of movement that you haven’t experienced since you were a teenager.

While SMR is usually performed with a foam roller I’ve found something much more effective and chances you are probably have it lying around somewhere in your house.

Check out the video on how to apply an effective system of SMR into your workouts to reverse your age and replace that old body with a brand NEW athletic engine.

Peak Performance Principle #2 – Turn ON Your Body with Neuromuscular Activators

When warming up our bodies we use a little known but very effective method called Neuromuscular Activation.

What’s a Neuromuscular Activator aka. NMA’s?

NMA’s are exercises that only require your own bodyweight and they are used to wake up your entire nervous system.

Most secondhand warm up routines involve cardio machines such as the treadmill, stair stepper or stationary bicycle. These only address one part of the body, which is usually the lower body.

Neuromuscular activators are full body exercises that simultaneously warm you up while waking up your nervous system for the workout ahead.

Think of this approach like taking a shot of espresso but for your body.

Neuromuscular Activators Also Improve the Elasticity of Your Muscles

When you do an NMA you are essentially releasing synovial fluid into your joints.

Courtesy of Wikipedia: Synovial fluid is a viscous fluid found in the cavities of synovial joints. With its yolk-like consistency, the principle role of synovial fluid is to reduce friction between the articular cartilage of synovial joints during movement.

In short: Synovial fluid is like putting oil in your joints to help them move better for any type of physical activity and they also have a great effect on detoxifying your body.

All of these benefits lead to giving an entire jolt to your nervous system and priming your body for the physical activity that lies ahead.

The combination increased heart rate, full body movement, transport of various fluids and mental preparedness all contribute to that “espresso” like quality of waking up your body.

Peak Performance Principle #3 – Activate and Get Your Full Range of Motion with Dynamic Mobility Exercises

Dynamic Mobility Exercises are a form of stretching utilizing momentum from form, static-active stretching strength and the momentum from static-active stretching strength, in an effort to propel the muscle into an extended range of motion not exceeding one’s static-passive stretching ability.

In other words: Dynamic Mobility Exercises replace boring useless static stretches and utilizes short burst stretches to increase your muscles range of motion and activate your body’s true athletic potential.

Dynamic Mobility Exercises exercises are known as the “Anti-Aging” workout.

Now, this is not to say that doing them will make you look younger.

By anti-aging I mean that by doing them you’ll reverse the aging process of movement.

Years of corporate and family life will slowly inhibit your ability to move freely by creating poor posture.

The effect of movement aging is that soreness you feel after waking up or the pain in your shoulders when you work out. It’s that fear of injuring your lower back when bending down to pick up a heavy box

Dynamic Mobility Exercises reverses your aging process by effectively bringing your body back into balance with itself essentially giving it the exercises needed to heal itself and bring it back to its full physical potential.

Dynamic Mobility Exercises also do one other very important thing:

They make you become a supremely BETTER athlete.

Don’t believe me?

A study done by the US ARMY was performed 30 cadets in the US military who did 3 consecutive days of either mobility, static stretching, or no warm up and their effectiveness (or ineffectiveness) on their performance.

Tests were done on the shuttle run, underhand med ball throw and 5 step long jump.

Out of each of the modes of warming up with the dynamic mobility exercises helped the subjects perform BETTER on every test.

There were no increases from either the no warm up group or static stretching group.

The test proved CONCLUSIVELY that mobility drills before exercising enhanced every aspect of their athletic performance.

Another study conducted by the University of Wyoming and published in the “Journal of Strength and Conditioning Research” June 2008 strongly supports the use of dynamic mobility exercises exercises before a workout.

They wanted to see whether introducing a dynamic mobility into a four week training program of 24 high level college athletes would have a positive impact on the following performance factors;

  • Power
  • Speed
  • Agility
  • Flexibility
  • Endurance
  • Strength

The athletes were divided into two groups. One group used static stretching and the other group used mobility exercises before daily practice sessions. The groups were tested for four weeks and measures were taken before and after the training session.

So what did they find in both groups? The research showed that the static group found NO improvements and some decreases in the performance factors stated above.

Whilst the dynamic group showed some significant results to help performance.

This group showed improvements in Enhanced Muscular Strength, including increases of;

  • Leg strength by 11%
  • Throws by 4%
  • Push ups by 3%
  • Sit-ups by 11%
  • Endurance – time to complete a 700m run was faster by 2.4%
  • Agility – jump time increased by 4%
  • Anaerobic capacity – time for 300 shuttle test was faster by 2%

Just by employing one month of mobility exercises to their workout programs these subjects increased their strength by up to 11% and increased their speed by up to 2.4% !!

After only one month of applying mobility exercises to their bodies every marker of athletic performance improved.

Dynamic Mobility Exercises Just Make You Feel Really Good

There isn’t scientific evidence to support this fact but just trust me on this one.

There’s a specific feeling in knowing and feeling the freedom that comes with ability to just move better.

Your body just feels awesome 24/7 because you are operating your full potential of movement. You are also reversing the posture related effects of living the corporate life.

You are able to get up without pain, throw without pain, lift without pain and just live life at a higher level.

Once you apply the Dynamic Mobility Exercises exercises to your body you will start to feel a freedom of movement that you have not felt since high school.

As you can see, it’s ALL strategy and every single piece of the puzzle makes a huge difference and it takes ONLY 6 minutes to complete or just about the time you take to brush your teeth in the morning.

In a couple days we’ll be releasing a COMPLETE program designed to hack your body and turn it into a high performance machine in ONLY 6 minutes regardless of your age or experience level.

The program is called 6 Minute Superhuman and it is scientifically proven to increase your strength, speed, flexibility, vertical jump power, endurance and energy while bulletproofing your body from injuries forever.

Are you ready to experience just how fast your body can be enhanced when you unlock the power of the peak performance formula right before your workouts?



Dramatically Increase Flexibility and Mobility With This 6 Minute Warmup was originally published at https://fitnessblackbook.com/dramatically-increase-flexibility-and-mobility-with-this-6-minute-warmup/