T-Nation

T-Nation 9to5strength.com was made as a resource for helping people get in shape, and while we have spent countless hours learning/reading about and practicing weight training, there’s no reason to write it all down when there are sites with endless amounts of information. One of the best sites around for those looking to build muscle, train for a sport, get ...
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Three Stretches for Office Workers

“Sitting is the New Smoking” Heard this before? Research has linked sitting for long periods of time with a number of health concerns, including obesity and metabolic syndrome — a cluster of conditions that includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. Too much sitting also seems to increase the risk ...
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150 Healthiest Foods On Earth – Book Review

If you’ve read Book 2 – The Omnivore’s Dilemma you will know that the supermarket if full of unhealthy adaptations of CORN and that there are a lot more BAD foods than GOOD ones. My next recommendation covers the healthiest of choices from all the food groups. It clearly outlines what nutritional benefits each contains and helps shape your grocery ...
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The Health Benefits of Cold Showers

the health benefits of cold showers

Now I’m the first to admit that a hot shower can perhaps be the highlight of my day, particularly in the cold winter months. It’s a great place to think, relax or just sit down and pretend it’s raining. However, here I am trying to convince you to take the plunge and join the Cold Club. Why? How did I ...
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Learn The Art Of Box Breathing

What is Box Breathing? “Four-square breathing, sometimes referred to as the box breathing technique, is a simple technique that you can do at any time that you feel stressed. Controlled breathing is an integral part of meditation and can be utilized independently to calm nerves and relieve stress by helping to regulate the autonomic nervous system, report researchers at the ...
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10 Tips to De-Stress

If you haven’t purchased my recommended book on stress it’s worth doing so, or at the very least reading the notes provided on that page. U.S. data is likely quite comparable to the U.K. and some key points found here are listed below. Top Causes of Stress – Job, Money, Health, Relationships, Poor Nutrition, Media Overload, Lack of Sleep Physical ...
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The Omnivore’s Dilemma – Book Review

We established 9to5strength to help the 9am-5pm (or 8am-8pm!) office worker take control of their life for the better. The sooner you realise that companies who sell food prioritise PROFITS over your HEALTH and well-being, the more suspicious you become as you do your weekly shop. This book should ward you off fast food and fizzy drinks, favouring more wholesome ...
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The Cortisol Connection – Book Review

We established 9to5strength to help the 9am-5pm (or 8am-8pm!) office worker take control of their life for the better. A big factor that needs addressing is STRESS and understanding the PHYSICAL and MENTAL effect CORTISOL (the stress hormone) has on your health. This will go a long way to shaping how you approach each day, week and month from now ...
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Books & Videos

Recommended Books & Videos At 9to5strength we are looking to give you the resources to become completely self reliant on how you eat, how you exercise and how you live. We want to equip YOU with the TOOLS to do this, which comes in the form of KNOWLEDGE. Every month we will post a book or a series of video ...
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Homemade No Bake Protein Flapjacks

Homemade No Bake Protein Flapjacks This is a super simple, nutritionally balanced recipe that will take just a few minutes to prepare and has absolutely ZERO cooking time. No Bake Protein Flapjacks Makes 12 pieces Ingredients: 1 chopped banana 250ml coconut cream 210g whey protein powder 150g natural peanut butter 300g uncooked natural oats Method: Combine the banana, coconut cream, ...
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