blake-ology

[blake-ology]

This kettlebell chest workout will target your chest and shoulders at the same time. As an added bonus, this exercise will also build core strength. The workout consists of three different exercises: 1. One Arm Glute Bridge Kettlebell Bench Press 2. Single Arm Bottoms Up Kettlebell Floor Press 3. Kneeling Hip To Halo If you are looking to buy some kettlebells then check out the ones from Onnit by clicking the link in my bio. DISCLOSURE: When you buy something using the links in our posts, we may earn a small commission. This helps support me in making more content to share with all of you. I usually perform an upper body pre-fatigue routine before this workout to get my muscles warm and blood flowing. Check out my video for Kettlebell Upper Body Prefatigue Flow | Shoulders, Arms, & Chest | on my YouTube channel. You should definitely do some type of warm-up routine so that you can treat all of your reps and sets as working sets. This workout is simple yet effective. Three exercises with 30 seconds rest between exercises make one set. Perform 5 sets with 2 minutes rest between sets. Here is an example set. 1. One Arm Glute Bridge Kettlebell Bench Press (6-8 reps/arm) 30 seconds rest 2. Single Arm Bottoms Up Kettlebell Floor Press (8-10 reps/arm) 30 seconds rest 3. Kneeling Hip To Halo (8-10 reps/side) 2 minutes rest, then back to 1. Repeat for 5 sets. For the last 4 weeks, I did this workout two times per week. I noticed increased strength and size in both my chest and shoulders. I supplemented this kettlebell work with yoga and various mobility exercises and stretching. After the workout, I like to cool down with thoracic mobility drills and other dynamic stretches as well as static stretches. I also like to use a heat pack and hot shower to increase blood flow to the muscles that have been worked. Try it out and let me know what you think! Take care, Blake-ology (at Honolulu, Hawaii) https://www.instagram.com/p/CXeZJNrvC0C/?utm_medium=tumblr

[blake-ology]

If you are like me, then your typical workday entails countless hours spent at the computer.

Let’s face it, our work lives can wreak havoc on our bodies. Over time, the wear and tear can add up. As a result, you may experience pain in your neck, shoulders, hips, and back.

Thoracic mobility exercises can help to relieve or even prevent that pain.

I wrote a post for those of you who do a lot of sitting throughout the day. At work, on the couch at home, or driving in the car, for instance.

In the post, I provide five examples of thoracic mobility exercises.

Check out my post to learn how to perform them and why they are so important.

Take care everyone,

Blake-ology

Click here for the full post!

[blake-ology]

[blake-ology]

Myofascial release is a pretty strange-sounding term. However, it is a term that people should learn more about.

Tons of people go through everyday life experiencing chronic pain or discomfort.

I can speak from experience. Fascia pain is no fun.

Myofascial release could be the solution to living pain-free.

I wrote a blog post on my website about myofascial release.

I dive into the topic of fascia. I explain what myofascial release means, why it is important, who can benefit from it, and a few ways to accomplish it at home.

Click here for the full post!

Take care,

Blake-ology (at Honolulu, Hawaii)

[blake-ology]

How many times did you hear “sit up straight” or “quit slouching” as a child?

The critiques we hear about slouching are rooted in science.

You may be surprised how impactful keeping your spine in alignment can be. It is important for everyone, despite their age, fitness level, and lifestyle, to maintain good posture.

I wrote a post on my blog about what it means to have “good posture”, why it is important, and some tips and tricks for good posture.

You can check it out on my website.

Take care everyone!

Blake-ology

Instagram Post.

[blake-ology]

You have probably seen professional athletes on tv or in movies sitting in a tub of ice after performing. Maybe you have even tried it yourself. There are many potential benefits of ice baths.

If you take an ice bath you will experience a feeling of shock jolting through your body as you submerge into the freezing water. The feeling of intense cold is immediately apparent. However, ice bath benefits can occur well after the freezing minutes spent in the water.

Check out these potential benefits ice baths can provide.

Also, check out the full post here.

Take care,

Blake-Ology

[blake-ology]

Getting adequate sleep is an essential part of fitness, health, and wellness.

In the past, I have not been able to fall asleep fast.

This is a very common problem.

Many people also have trouble falling asleep.

With a little help, you can master the art of sleeping.

Check out these 11 tips to help you fall asleep fast.

You can read the full blog post by clicking here.

Take care everyone!

Blake-ology

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[blake-ology]

Kettlebell training is one of the most effective methods for achieving your fitness goals. Whether your goal is losing fat, building muscle, getting stronger, or just looking cool kettlebell training has you covered!

Most people’s interest in kettlebell training begins in a similar fashion:

“That looks so cool,I want to learn how to do that!”

I know that is how I started 💪🏻

Checkout some of the benefits of training with kettlebells.

If you want to learn more, or see some beginner exercises then visit my blog at www.blake-ology.com.

Click the link in bio. 💻

Happy Wellness Wednesday!

Take care,

Blakeology

#liveyourdreamlife

(at Hawaii)

Instagram post

[blake-ology]

We all want to live our dream lives. However, not everyone knows how to achieve goals and live their dream life.

A dream life is one of freedom. Freedom comes in many forms:

•Affording the things that you desire

•Traveling to the places you want to see

•Doing activities that you enjoy

•Spending time with the people you love

•Having the body you desire

All of these types of freedom can be obtained if you know how to achieve your goals and make your dreams a reality.

I wrote a post on Blake-ology.com based on the principles of the book Think and Grow Rich. This book has help me so much.

Check out these 13 Steps to Riches and start achieving your goals!

Full post on How to Achieve Goals.

Happy Monday

Take care guys!

Blakeology

#liveyourdreamlife (at Hawaii)

Instagram Post.

[blake-ology]

A lot of people in the fitness world talk about the nutritional benefits of meal prep.

That is only the beginning.

Check out my post about six benefits of meal prep that can change your life!

Meal prep gives you the freedom to do the things you enjoy most in life.

Full post on Meal Prep.

Take care, and happy Freedom Friday!

Blakeology

#liveyourdreamlife (at Hawaii)

Instagram Post.

[blake-ology]

Many professional athletes such as NBA phenom Lebron James and NFL MVP quarterback Aaron Rodgers practice yoga.

Tons of others have reported on their positive experiences with yoga.

There are many benefits of yoga for men who practice it, but yoga is not very popular with us men.

WHY?

Maybe you are considering practicing yoga, or you are still unconvinced.

The benefits of yoga for men are immense.

When parcticing yoga you will notice improved performance in physical fitness. You will also enjoy many non-fitness-related benefits.

Check out these six ways yoga can help you and get on the mat!

Full post on Benefits of Yoga.

Take care guys!

Blakeology

Instagram Post

[blake-ology]

How often do you reflect on the things, people, or events in your life that you are grateful for?

Practicing gratitude can increase your happiness and help you live your dream life.

Life is not always easy, but can control how your react to it. You have control over your outlook on life.

Here are 4 ways practicing gratitude can improve your life:

•Improve your outlook on life

•Enhance your sleep

•Strengthen interpersonal relationships

•Increase emotional self-awareness

The world would be a better place if we all made a conscious effort to be grateful, and show our appreciation!

Take care!

Blakeology (at Hawaii)

Full post at https://blake-ology.com/blog/lifestyle/practicing-gratitude-4-ways-it-can-improve-your-life/

[blake-ology]

Do you find yourself spending way too much time managing your emails? Is your email management preventing you from accomplishing your most important tasks?

Email can be a powerful tool at your disposal, or it can be a time suck.

Ask yourself if you are guilty (as I have been in the past) of some of the common mistakes made when managing emails:

•Prioritizing emails as opposed to getting important things done •Constantly checking, or feeling the need to check, your email inbox •Wasting time trying to find a specific email or piece of information received via email

Try these 5 tips & manage manage email like a pro!

Take care guys!

Blake (at Hawaii)

Full post on Email Management

[blake-ology]

Intermittent fasting is an eating plan that switches between fasting and eating on a regular schedule.

Unlike most diets that focus on WHAT you eat, intermittent fasting focuses on WHEN you eat.

I love intermittent fasting. It has provided me with all sorts of enjoyable benefits. Fasting has decreased my body fat percentage. It helps me stay focused at work. Not surprisingly, I now enjoy my meals way more!

Take care guys!

Blake (at Hawaii)

Full post on Intermittent Fasting

[blake-ology]

Hooray, it’s Monday!

Does this sound like something you would say? Or, do you find yourself avoiding interactions on Monday in order to avoid an uncontrollable outburst? If the latter option seems more in line with the way you feel, then this post will show you how to love Mondays!

For the full post click here

Take care guys!

Blake (at Monday Mood)

https://www.instagram.com/p/CQsPnGIrBaC/?utm_medium=tumblr

[blake-ology]

Check out my latest blog post about the benefits of yoga. If you are a man considering practicing yoga then you should read this!

[blake-ology]

Check out my latest post about practicing gratitude. I hope it will inspire you all to practice gratitude in your lives and give thanks!