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VIDEO: Asia Monet Ray's "Christmas Time" is an Instant Christmas HIT! |

Asia is absolutely glowing in her latest music video. If you weren’t in the festive mood before Christmas Time , you’ll be ready to deck the halls in no time! With Asia’s charm and dance moves, we can’t help but smile! Oh, and her winter fashion through the video is unlike anything we’ve ever seen before!

Asia Monet - Christmas Time

Available on iTunes! Music video for Christmas Time performed by Asia Monet. Site: http:/...


Pauline's Week


Shawn Ray catches up with "The Incredible Hulk" Lou Ferrigno to preview the 2014 Ferrigno Legacy taking place this weekend in Santa Barbara, CA.

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How Hard To Train to Maximize Strength & Muscle Growth? - Zach Even-Esh

Hey Zach, Love your site and really enjoy the content you provide. The exercise(s) that I’m having trouble with are barbell cleans and front squats. Both exercises share the same sticking point: wrist mobility. It’s like my wrists are frozen in place and hyper extending them to receive the bar is nearly impossible and quite painful for me. I work around this by folding my arms like I Dream of Genie (ha!) for front squats and have a bit more luck cleaning with dumbbells. I would really like to get under that bar though. Any thoughts would be greatly appreciated! Keep up the great work! You’re making a difference!

Ashleigh Livingston on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Victor Martinez on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Sagittarius Horoscope for Wednesday, November 26, 2014

Thursday, November 27, 2014 - You may believe you have a practical strategy to complete your chores before indulging in any holiday festivities today. However, your idealistic solution might fall apart once you start executing your plans. You could underestimate how much time a job will take, or maybe you discover that you're missing an important tool. Either way, working faster isn't the answer. Ironically, you'll finish sooner if you slow down your pace, leaving you with plenty of breathing room before the fun begins.

Reform: The 12-Week Transformation Workout Plan

Tyler Stewart is the new guy at Muscle & Fitness. Tyler is also completely out of shape (we'll even call him the least fit guy on staff). He prefers to write GIF-laden pieces about Arnold's best movies over the latest abs routine, but he was a prime candidate to give this program a test run and show off his results in real time. He's Dan's glorified guinea pig, and you can watch him get tortured each week as the program progresses. For the next 12 weeks, we will add the workouts and videos as they progress each Wednesday. No personal trainer? No problem. Dan's insights are a big part of this program and you can watch feedback in real time.


We are very excited to announce that just added a new ingredient to our list of growing products on the Build Your Own Oatmeal page. Old Fashioned, Organic, Gluten free, Thick Cut Oats. Check them out and see why our organic oatmeal is leaps & bounds above other companies. These healthy oats are NOT quick oats, but rather, old fashion oats. Perfect when you want to make your own organic oatmeal with gluten free oats.

Lower Body Dumbbell Demolition

The following three exercises are performed in a giant set; we will do a set of five reps, a set of 15 reps and a set of 40 reps, without rest between sets. Furthermore, there is no rest between giant sets. This means you will be doing 120 reps in a row with no rest.

Bang Out 100 Push-Ups

“Train three days a week. On Day 1, do 3–4 sets of weighted pushups for 12–15 reps. Day 2, bench-press for 3–4 sets of 8–10 reps. Day 3, do regular push-ups for 2–3 sets of 20–25 or more reps. Each week, increase the load on the first two days and increase the reps on the third. You’ll get there in a few weeks to a few months.”

Crossfit Corner: Dumbbell Snatch

You don’t need special equipment to reap the benefits of Olympic-style lifting. Add the dumbbell snatch to your program today.

HOLY CRAP: Send This Police Chief To Ferguson Because This Is The TRUTH They Need To Hear!

HOLY CRAP: Send this police chief to #Ferguson because this is the TRUTH they need to hear! #RedNationRising

T NATION on Twitter

The best info on the hormone cycles of female lifters, period! … (See what we did there?)

Why You Should Be Doing These Six Exercises

How:  Stand with feet shoulder-width apart. Lower your body into a squatting position, placing your hands on the floor in front of you. Kick your feet back so that you are in pushup position. Keep your hands firmly on the ground to support your body and lower your chest to the floor. Bring your chest back up. Kick your feet back to their original position, outside of your hands, stand back up by coming back through the squat position, and complete the move by jumping into the air.

10 At-Home Workouts to Build Muscle in Under 20 Minutes

Designed by Los Angeles based personal trainers Ben Bruno and Anthony Yeung for getting fit from home fast, these time crunch workouts use bodyweight and dumbbells to get you ripped in your room. Build muscle in under 20 minutes with these 10 effective at-home workouts.

5 Ways Yoga Can Boost Athletic Performance

“Pull your belly button to your spine,” “feel your lungs expanding,” “roll down your spine, one vertebrae at a time,” are all common phrases in yoga classes. It’s this constant cueing to pay attention to the smallest of sensations that helps build the neurological connections between our brains and our muscles (See No. 3). Yoga builds body awareness, and this can help you analyze your form during your workout to both optimize your lifting techniques, and help prevent compensation based injury. Again, this carries over into your normal cadre of sets-and-reps: the better you are able to “connect” mind and muscle, the more focused (read: efficient) each rep will be. Tough to think about the burn when you’re laser-focused on the effort.

T NATION on Twitter

“ @T_Nation : Don't fall for bulking advice that just makes you fat. The truth: … ”

Ask Men's Fitness: Should I Be Warming Up Before Sex?

A: Believe it or not, yes. A 2010 study found that about 18 million people, roughly a third of the country’s adult population, have suffered a sex-related injury. The top culprit? Pulled muscles. “Try some relaxation exercises,” advises Susan Block, Ph.D., a sexologist, sex therapist, and founder of her eponymous Institute for the Erotic Arts & Sciences. “Maybe a little yoga that emphasizes stretching.” She also recommends a massage, both giving and receiving. It’ll get those muscles loose and ready for action, and it won’t be as awkward as doing a bunch of quadriceps stretches as your partner watches.

Double-Duty Arm Workout

Can't gain size on your guns? The training team at  HUMANFITPROJECT  designed this high-volume arms workout to pump up biceps and triceps super fast. Since you're working the biceps followed by the triceps, the triceps will have full capability to be pushed to the limit. Watch your arms grow with these eight effective arm exercises.

T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Neck Training 101

A well-developed neck is synonymous with power and commands respect. Yet, very few ever take the time out to address the neck with specific training. By understanding a bit more about the functions of the neck and how it pertains to the rest of your training goals, you can put yourself in a better position to improve these important muscles. Flexion, lateral flexion, extension and rotation, folks – these should make it into your weekly training routine. So go ahead and gather ye turtlenecks where ye may – it’s time to toss them into the giveaway box.


ELIGIBILITY: The Twitter contest (the "Contest") is open to Twitter members who are 18 years of age and older at the time of entry ("Contestant"). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant's participation in this Contest. Employees, contractors, members, and agents of, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

A Smarter Chest Workout

The two incline movements in your routine imply that you want to build your upper chest , but you don’t need to dedicate so much time to that in one workout. Try hitting your chest with more frequency instead of bombing it with volume. Train it twice a week (the second workout only needs to consist of two or three chest moves), and perform pushups with your feet elevated two other days a week for 100 total reps. (Take as many sets as you need to hit that number.) Hitting the chest frequently with various forms of stimuli will yield greater gains and decrease the risk of burnout and injury.

Calf Training: Build Bigger Lower Legs

Try going through a full calf-training session and then some heavy leg curls (toes pointed up). You'll notice the leg curls will be much more difficult if you pre-exhaust your calves. To mix it up, do the initial sets with a short range of motion at the peak-contracted phase, followed by partial sets using full range of motion.


At Team Flex Wheeler, our mission is to provide expert knowledge and advice for people to develop a lifestyle, exceed their goals, and feel great about themselves. We want to eliminate excuses and defeated mindsets by using each individual's strengths and weaknesses to make them successful. Living a healthy lifestyle is what we are passionate about and helping people whether you want to lose weight, gain muscles, or to be healthy for your family. We provide a service that's not just one-of-a-kind, but legendary and we want to pay forward all of our years of education and experiences so that you are successful in obtaining your health and fitness goals. 

The Best Single Kettlebell Workout

offers a distinct set of benefits from a pair. Your body will have to compensate for the imbalance by recruiting your core muscles more intensely, and working one side at a time will make for longer sets with a greater cardiovascular demand. Done as a circuit, the exercises that follow raise your heart rate even further, making this workout a great adjunct to a strict diet for fat loss.

Stir Up a Stronger Core

The Swiss ball is most commonly used to make crunches harder , but that doesn’t take full advantage of its greatest offering—instability. Putting yourself in a position where the ball is free to roll, or even encouraging that rolling, requires your abs to clamp down on your spine twice as hard to prevent losing balance. Swap out your other core work for Swiss ball elbow circles and you’ll see how well it works.

Fighter Diet News

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean

Train at Home to Get Shredded

ANSWER : I’ve seen some insane home gyms. Arnold has enough machines to make you believe he really is the Terminator. Yankees pitcher CC Sabathia has a weight room and a full basketball court. And Mark Wahlberg has a gym that could rival a state-of-the-art strength and conditioning facility. But as much as you may want to build your own mecca of bodybuilding in your garage, you don’t need much to get in great shape at home. I like to build home gyms by thinking of how each piece of equipment will play a role in the method the user has chosen to reach his goals.

The 3 Things That REALLY Drive Fat Loss? - Lose Stubborn Fat!

In the interest of transparency: I'm an affiliate for the majority of the products I talk about on this blog. In other words, I get compensated when when people buy stuff here. No one pays me for me to talk about their products, on the flip side, I search out products I want to talk about, and then get paid if people buy them. I choose the products (usually workout or diet e-books) based on what I believe will help my readers. We all need a good workout program, and I try to find the best.

Biotest on Twitter

It's almost Thanksgiving. Here's how to control the damage: …

The Problem With Thanksgiving

Let me clarify: The issue is with the fitness industry's treatment of a holiday designed for being with family, relaxing, expressing thanks and giving back to those that have less.

Shoulder Pain with Pressing Exercises

With regards to push-ups, I think most of the problem comes from people assuming they can do push-ups on the ground right away. This stems back to an interesting paradox in youth training, where there is still the perception that lifting weights is dangerous but people are free to do as many push-ups as they want. In reality, I’ve come across very few athletes 14 and under that can do a single push-up the correct way on the floor. As with any exercise, it’s important to progress the loading as the individual develops the strength to perform it correctly. In this case, the overwhelming majority of people need to start performing push-ups on an inclined surface and focus on proper body positioning and proper movement (e.g. moving as a unit connected from ears to ankles, descending so that the lower chest is the first region to touch the ground or raised implement and keeping the elbows within 45 degrees of the side). As people progress in strength, you simply lower the implement closer and closer to the ground.

Why Losing Weight Is Hard - Born Fitness

I have very few people that I consider “mentors” in my life. My parents are obvious, but outside of my family there is one man that stands above the rest: Ted Spiker. I say this with as much gratitude possible; if it wasn’t for Ted Spiker, I don’t know if I would have ever made it in the health and fitness industry. In fact, writing about Spiker deserves it’s own post, but right now I want to focus on Spiker’s latest contribution to the health industry, Down Size . In this excerpt from his new book, Spiker keys in on the real reason why so many goal driven plans (for weight loss, exercise, diet…really anything) oftentimes fail. Grab a cup of coffee and get ready to learn. This one’s on the house and it’s worth your time. -AB

T NATION on Twitter

"Diets don't fail. People do." 5 reasons why: …

How to Survive Without Cable

Cable is quickly becoming a thing of the past, as TV shows and movies become more accessible than ever (thanks, Internet!). So it’s not a surprise that many men are tossing out their cable boxes for streaming services and devices. Who needs live TV when you can catch up on your own time for much less cash? Plus, many services allow you binge watch new and classic series in full, wherever you want, when you want—your rusty box just can’t beat that. Below, we analyze four streaming services and four streaming devices to help you decide the best new way to watch TV.

The Born Fitness Approach to Health and Fitness - Born Fitness

I wanted to quit fitness, but there’s really no escape. It’s like the mob in that way. Some of us just choose to make it a more prominent part of our lives, while others either ignore the value or never cease to grasp that fitness—and health—can be an enjoyable, invigorating, and stress-free (as well as stress-busting) experience.

Hardcore Contender - Mike Mentzer

In the summer of 1979, if you had viewed an upstart, 27-year-old philosopher and former pre-med student with the alliterative name Mike Mentzer as he prepared to make his Olympia debut by trading sets with his youngest brother Ray (who won that year's Mr. America), it would've looked like some sort of madness.  Perhaps it still would. But at the end of the '70s, it was marked contrast to the high-volume, high-frequency norm as performed by virtually everyone else, including then-reigning Mr. O, Frank Zane.

The Arm Alphabet

Class is in session. The subject is everyone’s favorite: arms. The teacher is Roelly Winklaar, fresh of a breakout year and owner of arguably the two best arms in the world. Anyone who wants to debate his arm superiority, raise your hand and wait to be called on. (We see you, Phil Heath.) Now, take careful notes as our teacher explains his arm alphabet. With a few digressions as the lecture progresses, these are the tenets of Winklaar’s bi and tri construction from A to Z.

She Collapses After Every Single Race. When I Learned The Truth, It Broke Me

Kayla Montgomery is one of the country's best long distance runners. However, her battle with multiple sclerosis (MS) doesn't make racing easy. Watch her remarkable display of perseverance as she fights on the track to come out on top, even if it means collapsing into her coach's arms at the finish line. Kayla's determination is nothing short of astonishing. According to the National Multiple Sclerosis Society, MS "is an unpredictable, often disabling disease of the central nervous system that disrupts the flow of information within the brain, and between the brain and body." The NMSS lists common MS symptoms such as fatigue, gait difficulties, numbness/tingling of limbs, and muscle spasms. While there is no known cure to multiple sclerosis, there are now medications and therapies available to those suffering with the disease in order to manage symptoms and improve quality of life.Given the impairments MS places on muscles and physical coordination, Kayla's running feats are truly miraculous. She serves as an inspiration to all those who feel limited by MS symptoms, proving that dreams are still achievable no matter what hand you've been dealt.

Optimum Nutrition Gold Standard Pre-Workout at

This formula raises the bar by providing you with only what you need to achieve your True Strength™ — made with select banned substance free ingredients, including caffeine from only natural sources (tea and coffee bean) to help dial in intense energy, mental alertness, and sharp focus before you hit the gym. Gold Standard Pre-Workout™ is also made with only premium ingredients including CarnoSyn® Beta-Alanine, which supports your intramuscular buffering system to help you train harder, longer and German-engineered Creapure® Creatine Monohydrate — one of the industry’s most well-known providers of high purity creatine monohydrate.* Finally, the Gold Standard of pre-workouts includes L-Citrulline Malate — a precursor to Nitric Oxide (N.O.) synthesis and other ingredients such as AstraGIN® and Acetyl-L-Carnitine HCI to round out this powerful formulation. The Gold Standard of Flavors: ON has also raised the bar on flavor. Available in options such as Blueberry Lemonade, Watermelon, Pineapple, Green Apple, and Fruit Punch, Gold Standard Pre-Workout™ leaves all other pre-workouts behind on performance AND taste.

How to Open a Beer Bottle Without an Opener

There’s nothing more inconvenient than a great time being ruined by an unforeseen awkward moment—say, watching a nail-biting game or chatting up a lucky lady and then being distracted by something as silly as not having a bottle opener for your beer. This could potentially be a make-or-break moment, so we’ve found six of the smoothest and most effective ways you can open up a brew without losing your cool—and keep the good times rolling.

The ONLY THREE "Tips" You Need This Thanksgiving - Jessi Kneeland

You guys, I get it. Thanksgiving week makes everyone stress out over their healthy-eating, lean-body goals. The internet is abound with articles on how to make healthy versions of old favorites, tips to sneak more vegetables into your meal, and tricks to avoid bloat. I know all about these tips, because I’ve written a handful of them every year for various publications who want a “fitness expert” to weigh in on some fluffy, feel-good ways to avoid the real issue.

Increase Your Bench Press

The three-month upper body workout I’m about to share with you will help you 
get your bench up, along with packing on some size to your chest, shoulders, and upper back. Perform each of these workouts once every five days for a total of six workouts.
 So, you’ll perform six workouts from Phase
 1, then six workouts from Phase 2, and 
finish with six workouts from Phase 3. Each workout builds upon earlier workouts, so it’s important to perform them in this order.

A Guide to Heart-Healthy Oils

As bodybuilders we tend to shun fats, but we do need some fat in our diets. Healthy oils can be a valuable source of those needed  essential fatty acids (EFAs)  along with protective phytochemicals. Don't deny yourself the pleasure of these elixirs. Not only do quality oils add flavor to your food, they also help you build a strong body and stick with a healthy diet for the long term. You can have 20%-25% of your total daily calories from fat , but that should be mainly unsaturated fat, including flavorful, heart-healthy oils.

Serve This Game-Changing Thanksgiving Side

While a skillfully roasted Thanksgiving bird is delicious, I’ve always thought the sides were the best part of the holiday meal. The savory stuffing, buttery mashed potatoes, sweet yams, tart cranberry sauce—pile them on. The only problem is that when you serve the same beloved sides every year, your Thanksgiving meal can start to seem unoriginal. Now, there’s nothing wrong with tradition, but how about starting a new one? I propose a new Thanksgiving ritual: Try a new recipe every year. Consider adding this cauliflower gratin to the mix this year. The creamy, cheesy dish sounds like it would induce a recliner nap, but the cauliflower tastes light and the leeks add a hit of onion. The breadcrumbs add some crunch for good measure. Best of all, like many Thanksgiving foods, this recipe tastes great—if not better—the next day. Cauliflower Gratin Recipe by Kenneth Johnson, executive chef of Gran Morsi in New York City What you’ll need: 1 head cauliflower, cleaned and cut in 1-inch pieces 1 leek, diced and rinsed well 3 garlic cloves, grated 2 cups of whole milk 1 tsp nu

The Big Picture Approach to Muscle - Bryan Krahn

A pretty, proportioned physique is an acceptable goal. But it shouldn’t come at the neglect of something that contributes significantly to health or overall quality of life. This includes strength, mobility, low bodyfat, and aerobic endurance & anaerobic capacity, amongst other more nebulous qualities like “ health. ”

The Guy's Guide to Makeup Sex

Fighting brings out the worst in everyone—and, at the end of the day, the only behavior you can really control is your own. But there are things you can do to turn a potentially destructive argument into a productive, healing meeting of the minds—and get to that make-up sex a whole lot quicker.

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Healthier Holiday Alcoholic Drinks - Born Fitness

As with most things, the poison is in the dose. So if you want to enjoy booze (especially during the holiday season) but spend more time eating your calories instead of drinking them, here are two options that will make your drinks a little healthier. As you’ll notice, there’s none of the common felons: added sugars or syrups, the alcohol content isn’t overdone, and the portions are controlled.

Flex Lewis Gives an Inspirational Speech On His Birthday at the 2014 NPC East Coast Championships

There's nothing "typical" about a day in the life of an IFBB pro bodybuilder, but when you're 3X Olympia 212 Showdown Champion Flex Lewis, "typical" can include spending your 31st birthday doing your last stage appearance of the year as the featured guest poser at the 2014 NPC East Coast Bodybuilding Championships! Watch Flex Lewis celebrate his birthday by inspiring others on Saturday November 15, 2014, and keep checking for more on "A Day in the Life of Flex Lewis", sponsored by BSN .

2014 Holiday Fit Gift Guide -

No matter who or what type of fit person you're shopping for, we've got you covered with the hottest 2014 fit gear. The 2014 Holiday Fit Gift Guide conveniently spans 12 categories to make sorting and finding items much easier for you, from the best fitness accessories for both men and women to some simple, last-minute stocking stuffer ideas. Click on any of the boxes below to start browsing or assembling your own wish list!

51 6 Tips for Legendary Arms
52 Frustrated With a Lack of Fat Loss?
53 MMA Fighter's Ear Explodes During Fight
54 18 Easy Paleo Diet Recipes
56 Legendary Backs
57 Gal Ferreira Yates on Twitter
58 Through the Lens of Charles Lowthian: 2014 Olympia Backstage, Part 1
59 CytoSport Monster Protein at
60 The Easiest Way to Carve a Thanksgiving Turkey
61 Build Muscle on a Treadmill?
63 Your Healthy-Eating Holiday Survival Guide! -
64 Dorian Yates on Twitter
65 Fast Before Feast: 7 Holiday Eating Strategies -
66 Branch Warren on Twitter
67 Sqor Sports
68 Running Is Good For Your Knees!
69 5 Ways to Make Traditional Thanksgiving Dishes Healthier
70 Sqor Sports
71 Mike O'Hearn on Twitter
72 Cutler Nutrition Amino Pump at
73 12 Best Moves To Increase Explosiveness
74 Arnold on Twitter
75 EliteFTS: Baseball Circle Vintage Hood
76 Send A Gift
77 Your Nutrition Problems Solved
78 Hormonal Increases
79 The Top 10 Athletic Movements
80 Biolayne DOMINATE Tee - Black