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Sagittarius Horoscope for Friday, November 28, 2014

Saturday, November 29, 2014 - Your cheerful facade successfully hides tears and fears from other people's view today but you still might feel overwhelmed because you can't seem to fully control your emotions. Your first inclination is to avoid conversations that stir hurtful memories rather than trying to process your feelings. However, you may experience welcome relief if you express what's in your heart. Although a quick fix is unlikely, gradual resolution is possible once everyone knows where you stand.

9 Best Ways to Prime Your Muscle Pump

Achieving a crazy pump should be one of the goals you shoot for at each and every workout (along with progressive overload). So with that in mind, here are some of the best ways to prime and produce the pump.

12 Foods to Remove from the Fridge Forever

Growing up, your fridge was probably always stocked with staples like milk, cheese, yogurt, pickles, and on and on. Problem is, if you haven't smartened up about the contents of your kitchen, these everyday eats could explain why you can’t seem to drop those last five pounds, or why your doc has suddenly taken an interest in your blood pressure .

Workout Routine for Big Forearms and a Crushing Grip

Sure you can do the standard wrist curls and extensions with heavy dumbbells or even a few sets of hammer curls. Or, you can do a few extra things and really see your forearms grow. First, check out clubbells. While most gyms do not have them, you can get yourself a couple different sizes and do some hammer extensions and flexions (known as abduction and adduction) as well as pronating and supinating your arm extended out from supports.

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Nothing says "she works out" like a great set of glutes. How to build them: …

6 Tips for a Ripped Six-Pack

Stop neglecting your abs training. These six strategies will help you retool your training to get the midsection you want.

5 Unique Shrugs to Get You Yoked

Set the crash bars on a squat rack at about mid-thigh level. Unlike a conventional bar shrug the resistance will actually be behind you. This slight deviation stresses the mid traps more than a standard bar shrug. Hand placement on the bar can also serve as a way to recruit different parts of your traps. Try it with a close grip, shoulder width grip and just inside of a snatch grip to really tax the upper back from different areas. Perform 3 sets of 20-25 reps.

12 Reasons You Can’t Stop Eating

Falling short on shut-eye can make you consume more food throughout the day. In a 2012 Mayo Clinic study, individuals who cut their sleep time by an hour and 20 minutes a night consumed an average of 549 more calories the next day than those who caught their usual amount of Z’s. The results might have to do with the effect sleep has on our levels of ghrelin and leptin, two hormones that work together to stimulate and suppress appetite. What's more, feeling sluggish may cause you to turn to a snack for a quick pick-me-up. “An exhausted person will look for energy in food, and then it becomes a habit,” says Keri Gans, RD, author of The Small Change Diet .

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2014 IFBB Ferrigno Legacy Pro Prejudging at 11am today! Visit:  for "Play by Play" Coverage!

Instantly Improve Your Plank

The plank —where you get into a pushup  position, rest on your forearms, and hold for time—is a fantastic core exercise. But as you seem to have found out, it doesn’t take long to max out the benefits. If you can hold a plank for two minutes or more, you need to up the intensity. The key is to progress very slowly. People see pictures and videos of very advanced versions that look fun, and then when they try them in their own workouts , they fall flat on their faces. Don’t be those people. Start by simply removing one base of support. So, instead of being on all fours, raise one arm or leg out in the air. Hold, rest, and repeat on the other side. For more ideas, read The New Rules of Lifting For Abs by Lou Schuler and Alwyn Cosgrove. It offers dozens of plank variations, including ones where your arms and legs move while holding the plank—that’s  serious core strength . Be aware, however, that to “bring out” your abs, you need to eat for them. That means cutting calories to lose fat.

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Eight-Round Fat-Loss Circuit

Crush flab with this fast-paced workout that builds strength and boosts acceleration.

Skincare 101: Do’s and Don’ts for Better Skin

From fighting pimples decades past puberty to scoffing at the first signs of wrinkles, it’s hard to win the good-skin game. But before cursing your genes, ask yourself whether your skincare routine and lifestyle habits are up to par. And by that we don’t mean clocking hours in front of the mirror or stealing your girlfriend’s fancy facial loot. There’s no need for five-step peels or expensive serums, says Howard Sobel , MD, a New York City-based dermatologist. Layering on too many products can actually irritate skin. The key is washing and moisturizing every day and following a few other maintenance basics, he says. Ready to get schooled in skincare? Check out Sobel’s do’s and don’ts for a fresher looking face.

5 At-Home Cardio Workouts for Fat Loss

With temperatures dropping and schedules packing, you may find yourself frequenting the gym less this winter. On gym-less days, get your heart rate up at home, a task that requires nothing more than your body weight and a couple of fitness tools . Designed by Anthony Feliz, NESTA CPT, MMACA, PES, and Fitness Director at UFC Gym in New York, these full-body conditioning workouts will leave you sweating in just a few minutes.

Three Juice Recipes That Pack a Punch

Downing pulverized produce can do much more than just hit your body’s reset button. With the right ingredients, homemade elixirs can be fat-burning, energy-boosting, workout recovery-speeding powerhouses. For a few quick recipes, we turned to Men’s Fitness columnist Candice Kumai, author of the new book Clean Green Drinks , which features 100-plus results-driven juice and smoothie recipes built around functional ingredients like bone-and muscle-protecting baby spinach, digestion-aiding ginger, and disease-fighting herbs and spices. BOOST ENERGY: THE CUCUMBER CLEAN GREEN

10 Rules to Eating for Mass

Pssst! Come here. C’mon . . .closer. We’ve got a secret for you — a diet secret that will allow you to add loads of sinewy mass to your physique, the way the pros do. In fact, it’s a secret all the pros already know and the one that, if you ever hope to get to their size, you need to know, too. The secret is . . . there ain’t no secret. Sorry if that disappoints you. But when it comes to eating for mass, there are no clandestine shortcuts or magical elixirs. You just need to eat foods that you’re already familiar with and you need to consume them in large quantities.


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7 Ways to Make Your Biceps Workout Harder

“Volume, reps, intensity, weights, hand position , and the types of resistance you're using are all areas that require attention,” says Gold’s Gym Fitness Institute Expert Adam Friedman, CSCS, CN. “There are a bunch of ways you can do that, including moving from free weight to machine, or machine to cable.”

Intermittently Wrong

One topic I seem to be asked about all the time is intermittent fasting (IF)—and it’s pretty obvious why this happens. If your life is busy, it’s easy to just not eat all day, then blast through a few thousand calories before going to bed. I’m pretty busy, so when this notion appealed to me a few years ago—and I wanted to save time and preserve my body composition—I gave it a shot. The verdict? Good idea, poor execution. IF does cause weight loss—at least this particular protocol does—but the problem comes when you think about what kind of tissue the lost weight actually comes from.

America's Hot Girls of the Gym: 3

ANGT (America's Next Great Trainer) presents the 3rd installment of America’s Hot Girls of the Gym. We hit gyms across America to catch some of the hottest, fitttest girls in action. In this 3rd series, we pick up where we left off by showcasing those fit and sexy ladies who have put their time in at the weightroom to build a rockin' physique. So check these hardbodies out and get inspired to build your own masterpiece in the gym.

The 15 Most Important Exercises For Men

Every guy who’s into fitness has some methodology, piece of equipment, or program they like over anything else. Some like to circuit train every day, some follow bodybuilding protocols, and still others participate in any number of fitness trends and fads. However, there is a list of exercises that has withstood the test of time, and these moves have become staples in every serious lifter’s plan.

11 Foods That Make You Smarter -

We all want to be smarter, right? Even the most brilliant mathematician or scientist probably wouldn’t mind scoring a few extra IQ points. While there may not be a way to turn someone of average intelligence into a certified genius, there are some things we can all do to give our brain power a little boost. Countless articles have been written that focus on food that can help you lose weight, improve your skin, or help you stay well, but what about foods that may be able to help you be a bit smarter? Try some of these on for size, and see if they make you feel a bit more brainy.

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.

The Dumbbell Leg Thrasher

Hammer your legs while torching fat at the same time with this intense lower-body circuit.

Five Ways Your Digestion Goes Wrong and How To Fix It

It’s normal to take a healthy gut for granted. But, when things go wrong with your digestion, it can be a bit troubling. And if you’re training for an important competition or simply need to be on your best physical and mental game, bad digestion is a big problem.

The Ultimate Nutrition Q&A

At FLEX, the nutrition questions come at us fast and furiously. It’s safe to say that diet know-how is almost every aspiring bodybuilder’s weak point, both because of rampant misinformation in the media, on the web and spread through gyms nationwide, and because it isn’t the simplest of topics in the first place.

Essentials: All a Guy Needs to Cook a Decent Meal

Chef and NYC Restaurateur Bill Telepan is going to make that transition easier. He’s provided the no-nonsense, no-soufflé-cup, no-vegetable-juicer, list of everything you need to cook a decent meal. There’s no excess, just 10 items that will move you from a sloppy grilled cheese to a moist grilled chicken. 

Five Healthy Ways to Finish Off Holiday Leftovers

One day of gluttony isn’t a big deal. But if you chase it with three days of the same rich, calorie-dense leftovers, you risk undoing everything gained from weeks of moderation. However, if you integrate your holiday treats into healthier fare, you can empty out your fridge and still enjoy the long weekend without worrying about dieting later. The following recipes have been tailored to leftovers, from the bird to the cranberry sauce.

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Muscle Soreness vs. Muscle Growth

A study put two groups of people—trained and untrained athletes—through an eight-week eccentric-overload program. Researchers measured markers of muscle soreness and inflammation, and also took a muscle biopsy from the subjects’ legs. At the end of the study, the untrained group had initial symptoms of muscle soreness, while the group that was trained did not.

Four 5-Minute Circuits for a Six-Pack

Your abs don't need much more than a clean diet and a quick beating in the gym from time to time. In fact, carving out a six-pack can be done with the compound moves you're already doing to build your chest, back, shoulders, and legs. These four routines will save time and combine the concept of isolating the abs, and hitting them with big complex moves. Add these routines to your big muscle days.


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 30 Best Leg Exercises of All Time

In sports, the gym, and daily life, a strong lower body is crucial to performance. For the sake of your physique and training results, here are 30 strength-building  lower body exercises  to ensure you never skip leg day. 

Strong Days for More Size

When you’re trying to add size , it’s easy to throw too many exercises into the equation. But a more simplistic approach is sometimes what is needed to get the results you’re looking for. Instead of tossing in more moves, try adding more sets for exercises that you know already work — in this case, the deadlift and front squat. With this lower-reps approach, you’re able to train at a higher intensity without the same risk of injury. And the payoff for strength-and-mass-seekers is potentially much higher. Instead of three sets of 10 at 70 percent of your 1RM , you’re muscling through 10 sets of three at 85% 1RM. Fewer reps on heavy lifts also means that form is less likely to degrade, keeping you more insulated from injury.

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The Best Winter Training and Ski Gear

But it’s more than just ice axes and anoraks. Today, these companies are innovating weatherproof apparel—barely there jackets and grippy, waterproof shoes—that are lightweight and breath- able for high-elevation endurance sports like trail running. And for powderhounds, they’re creating versatile, rugged gear that’s quite literally tough enough to ski off the likes of Everest and Denali, so your local slopes shouldn’t be a problem. The upshot is that you can tackle winter training and ski trips in comfort and, yes, save your excuses.

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Bio-Gro 8 Week Hyper Growth Program

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Zen and the Art of Keg Lifting

For the college-aged young man that has found his groove hittin’ the weights, but has yet to find the groove with the ladies, a surefire way to get an invite to the sorority parties, particularly ones located above the ground-level floor, is to be able to lift a keg and carry it. None of the posers in the preppy frat will be able to!

Top 4 Tri Moves for a Bigger Bench

Grab the EZ Curl bar and a flat bench. Put your weight on the bar and then put a band around one end, run the band underneath the bench and connect to the other side of the bar. Make sure you start out with a skinny band, these are tougher than they look! Keep your elbows tucked in and lower the bar to forehead level and back up to locked arms. Make sure your elbows don’t flare out and try to keep your humerus angle constant throughout the lift. Start out by doing 3 sets of 12 repetitions.

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In 2004 BSN® changed the landscape of sports nutrition forever when we introduced the first complete pre-workout supplement, N.O.-XPLODE™. Now featuring a more concentrated formula and advanced ingredient technology, N.O.-XPLODE™ has been re-engineered to push you and your workout past previous limits. After talking to supplement users and hearing their feedback, we crafted a new formula designed to help deliver explosive energy, enhanced endurance and maximum performance.* We also took our work one step further and enhanced the taste, ensuring the new N.O.-XPLODE™ delivers on the BSN® promise of great taste and superior mixability.

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