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Nutrition strategies: Being injured

JVH Team, We constantly share valuable information about proper nutrition habits to facilitate training and an overall healthy lifestyle. I don't recall ever sharing info in regards to nutrition strategies that aid in recovering from an injury. If you incorporate these strategies when you experience an injury, you'll fight inflammation, enhance immune system function, improve connective tissue repair, and increase protein synthesis. If you've ever experienced an injury that sidelined you, or perhaps inhibited your training I highly recommend following these guidelines: 1. Eat multiple meals more often- every 2-3 hours 2. Increase your caloric intake- an extra 300-500 calories per day bc he

Flavor up your food!

JVH Team, If you're someone who enjoys clean eating, but get bored with some of the bland food, this post is for you. There is a no fail, healthy and flavorful way to spice up your meals. What's better? It goes well with any and all meats, fish, veggies, rice etc. It will also help fuel your gains. All-in-all, adding these 3 (or just 2) ingredients is a home run when it comes to health, flavor, and GAINZ! The secret ---> Olive Oil, Sea Salt, Crushed Black Pepper. Benefits of Olive Oil- improves blood flow, fighting agent against diseases such as cancer, diabetes, obesity. Olive oil is a 'healthy' monounsaturated fat like that found in nuts and seeds as well. It's dense in calories as w

3 Techniques for better squats without squatting.

There will never be enough content discussing the barbell squat. Strength coaches argue which techniques are the best, this accessory over that, fast tempo, slow tempo, box squat, front squat... The list can go on forever. Bottom line: Unless you have severe limitations due to existing imbalances, you need to squat. Regardless if you're trying to become a jacked, explosive athlete or just a ripped weekend warrior, the barbell squat should be a staple in your program. For the purpose of this post, let's assume you already have a squat regimen in place. Theses tips will improve your squat performance when supplemented correctly. The exercises you do to compliment the squat do matter. I no

Squats are KING, but...

JVH'ers, Squats are known as the king of all exercises and although I agree with this, there is an argument to be had. Should everyone squat? My answer... Yes, everyone should squat, but not everyone can squat. Allow me to elaborate... Just to be clear, I'll refer to the traditional barbell back squat in this post even though there are many, many different forms and techniques for squatting. Squatting requires varying degrees of flexibility, mobility, coordination, strength, and movement mechanics. The average person in today's lazy society sits down in front of a screen all day working tirelessly to support their family. That single situation causes enough postural dysfunctio

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