3 Steps to Combat Artificial Light Exposure

3 Steps to Combat Artificial Light Exposure

By Amber Lowry

Most of our lives are consumed by artificial light. Think about it: if you’re not on your phone responding to texts, you’re on your laptop responding to emails. If you’re not on your tablet binge-watching your latest Netflix obsession, you’re watching the game on TV. Have you ever noticed the blue light radiating out of most screens? Modern science tells us that this unnatural light comes with side effects such as eye issues and poor sleep, opening the door for an array of other health conditions. For example, blue light exposure can decrease the production of melatonin. Known as the sleep hormone, melatonin’s role in our health goes well beyond being a natural sleep aid. Research shows that melatonin is also a powerful agent against cancer and oxidative stress. If that’s not enough to convince you, overexposure to artificial light has also been linked to an increase in body fat. Now that I have your attention, here are three ways to naturally combat the harmful effects of blue light exposure.

1. Use light dimming apps

One of the many perks of technology includes creating new technology to counteract undesirable effects of older technology. For instance, companies have created blue light blocking apps in response to awareness surrounding its side effects. These apps are great for cutting down artificial light exposure for those who tend to work on their screens well into the night. There’s even a screen dimming function built into the latest iPhone iOS update. For android users, apps like f.lux can either be left on permanently or set to your time zone so it automatically knows when to dim down the blue light with an amber, hormone-friendly hue.

2. Blue light blocking glasses

Don’t have the luxury of avoiding screens? Purchasing a pair of blue light blocking glasses might be the hack to help you get away with some more time on your devices. Similar to the blue light blocking apps, these glasses protect your eyes from the harmful spectrum of blue light. While they are great for your eyes, keep in mind that our skin also has photoreceptors that can absorb artificial light. These glasses can go for anywhere from $10 to well into the hundreds. While the cheaper models match the more expensive ones in efficiency, they tend to be less fashionable. So if you don’t want to look like a late 90s/early 00s rap star, consider investing in a more modern, higher end design.

3. Have a technology cut off time

Here’s a free relationship tip: get tech out of the bedroom! One study found that couples with a TV in their bedroom reportedly had half as much sex as couples without a TV. Though controversial in nature, this research supports the idea that taking time to unplug at night with your partner can provide benefits that go far beyond sleep. Including a tech cut-off time into your evening routine can be a great excuse to bond with loved ones and reconnect with what’s truly important in life. Also, replacing typical screen time with a good fiction read can supplement healthy sleep patterns even further.

References
Di Bella, G., Mascia, F., Gualano, L., & Di Bella, L. (2013). Melatonin Anticancer Effects: Review. International Journal of Molecular Sciences, 14(2), 2410–2430. http://doi.org/10.3390/ijms14022410
Emling, S. (2016). 4 Bedtime Habits That May Be Sabotaging Your Sex Life. The Huffington Post. Retrieved 15 December 2016, from http://www.huffingtonpost.com/shelley-emling/better-sex_b_3222875.html
Godley, B., Shamsi, F., Liang, F., Jarrett, S., Davies, S., & Boulton, M. (2005). Blue Light Induces Mitochondrial DNA Damage and Free Radical Production in Epithelial Cells. Journal Of Biological Chemistry, 280(22), 21061-21066. http://dx.doi.org/10.1074/jbc.m502194200
Kooijman, S., van den Berg, R., Ramkisoensing, A., Boon, M., Kuipers, E., & Loef, M. et al. (2015). Prolonged daily light exposure increases body fat mass through attenuation of brown adipose tissue activity. Proceedings Of The
National Academy Of Sciences, 112(21), 6748-6753. http://dx.doi.org/10.1073/pnas.1504239112

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December 20, 2016

3 Convenient Travel Snacks

3 Convenient Travel Snacks

By Mary Spiegelberg

The holidays are upon us and airports everywhere are buzzing with anxious travelers. While most people will be limited to choosing between an overpriced snack pack and greasy fast food joint, you will be prepared! Go you! Try these 3 simple and travel-friendly snack recipes.
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Homemade Sweet & Salty Trail Mix

Makes 5 Servings
1/3 cup almonds
1/3 cup cashews
1/3 cup walnuts
1/3 cup raisins
2 Tbsp. unsweetened coconut flakes
¼ cup organic dark chocolate chips
A simple trail mix with assorted nuts (e.g. walnuts, cashews, almonds, pumpkin seeds and pistachios) and dried fruit is great heart healthy snack that’s loaded with both omega-3 fatty acids and fiber. Throw in a little dried fruit or dark chocolate for a satisfying burst of energy. Prepare a large bulk bag, or make individual ¼ cup portions. Trail mixes travel well and fit nicely in your carry-on.
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Apple Chips

Makes 1 Serving
1 extra-large apple
1/4 teaspoon ground cinnamon
1/8 teaspoon ground ginger
1/8 teaspoon ground cardamom
Pinch of ground cloves
~Quick Recipe~
• Preheat oven to 225ºF and line a baking sheet with parchment paper.
• Core the apple and cut into slices that are between 1/8- and 1/4-inch thick.
• Place the apple slices in a large bowl.
• Combine the spices and sprinkle them over the apple rings, using your hands to gently toss and coat.
• Transfer the apple slices to the baking sheet.
• Bake the apples for 60-90 minutes (until they’re dried and shriveled, but still tender).
Want an apple but too worried it will bruise on its way through security? Try baking apple chips! Prepare this recipe the night before travel for a sweet and crunchy travel snack. Homemade baked apples pack all the flavor without the added sugar and sulfites of store-bought brands.
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Roasted Chickpeas

Makes 3 to 4 Servings
15 oz. can chickpeas, drained, rinsed and dried
1 Tbsp. extra virgin olive oil
1 tsp. smoked paprika
½ tsp. salt
¼ tsp. garlic powder
~Quick Recipe~
• Preheat your oven to 400 degrees.
• Wash and drain the chickpeas using a mesh colander.
• Lay out a few paper towels and pat the chickpeas dry.
• Once dry, add the chickpeas to a baking sheet.
• Add olive oil and all spices.
• Bake at 400 degrees for 20-25 minutes.
• (The chickpeas will continue to crisp as they cool).
For a protein- and fiber-packed snack, roast your own chickpeas! Roasted chickpeas are crunchy and can be seasoned in a variety of ways. Try the above recipe for a little flavor kick!
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mary-spiegelbergMary Spiegelberg is a future dietitian currently pursuing a degree in Dietetics and Food Administration with a minor in Food Science at Cal State Long Beach. Primary field of concentration in Sports Nutrition. Member of UCLA’s Performance Nutrition Team who work to fuel, sustain and improve performance of collegiate athletes. Newport Beach native and proud owner of Hooked Boxing, LLC. Spin, fight and travel enthusiast!
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December 14, 2016

6 Ways to Reduce Your Grocery Bill

6 Ways to Reduce Your Grocery Bill

by Nicole Kiley, MSc, RD

1. Use Your Freezer

• Don’t let leftovers spoil! Save money and time by freezing extra portions for the following week.
• Explore frozen produce. Don’t miss out on delicious fruit like berries and mango because they can be more expensive when fresh. In many cases, you’ll find more affordable options in the frozen section.
• In-season produce not only costs less, but tastes way better! Purchase in bulk and freeze for later use.

2. Ditch the supplements

• There are thousands of supplements on the market today and unfortunately, most can be quite pricey with little-to-no nutritional benefit. (If you think you might need a supplement, read our blog: 3 QUESTIONS TO ASK BEFORE TAKING SUPPLEMENTS.) Looking for a pre-workout energy boost? Try a cup of coffee or shot of espresso. Thinking of investing in convenient meal replacement shakes? Try a smoothie! Reaching for a protein bar? Swap for nuts and fruit or Greek yogurt. While there is a time and place for supplements, you’ll almost always get more bang for your buck with real food.
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3. Quickly-Skim Each Aisle

• Even if it’s not on your grocery list, take a quick look at storage-friendly items such as: beef, chicken, eggs, nut butter and frozen fruit. It takes an extra minute, but on many occasions I’ve been pleased to find a killer deal!

4. Know the Numbers

• Take time to look at the price tag; both total price and price per ounce.
• Until it becomes second nature, save an old receipt and bring it with you on your next grocery store trip.
• Familiarizing yourself with the prices of your favorite foods and products will allow you to recognize a deal and save those Benjamins.

5. Shop Online

• Now that you know the numbers, compare your prices with a store online! Did you know Amazon.com carries groceries? Search for savings on your preferred bulk foods: Oats, cacao powder, chia seeds, rice, beans and more!

6. Try non-traditional grocery stores

• The consumer demand for organic is exploding and non-traditional grocery stores like Costco and Target have noticed! These stores are excellent for items like grass-fed meats, natural nut butters, bulk salsa, large containers of pasta sauce, party bags of organic corn chips, fresh produce, frozen fruit and more!
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September 15, 2016

THE MIKE DOLCE SHOW: Ep. 143 Win or Learn With Coach John Kavanagh

The Mike Dolce Show – A Fitness Podcast

Coach John Kavanagh joins Mike in studio.
Mike Dolce is a 3X World MMA Awards Trainer of the Year, NJ Martial Arts Hall of Fame Inductee and was named a Men’s Fitness Top 30 Fitness Game Changer. As the founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the incredible weight cuts of top UFC athletes.
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean and The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com and TheMikeDolceShow.com
Listen to the latest Mike Dolce Show fitness and lifestyle podcast and get motivated and inspired!

DOWNLOAD OUR FREE PODCAST APP & SUBSCRIBE TODAY!


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July 18, 2016

THE MIKE DOLCE SHOW: Ep. 142 Duane BANG Ludwig

The Mike Dolce Show – A Fitness Podcast

2X Coach of the Year Duane BANG Ludwig joins Mike in studio.
Mike Dolce is a 3X World MMA Awards Trainer of the Year, NJ Martial Arts Hall of Fame Inductee and was named a Men’s Fitness Top 30 Fitness Game Changer. As the founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the incredible weight cuts of top UFC athletes.
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean and The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com and TheMikeDolceShow.com
Listen to the latest Mike Dolce Show fitness and lifestyle podcast and get motivated and inspired!

DOWNLOAD OUR FREE PODCAST APP & SUBSCRIBE TODAY!


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July 14, 2016

DOLCE LIFESTYLE: JULY FOURTH MENU

Here is our delicious Dolce Diet Independence Day Menu that’ll keep your fitness progress on track and still let you have all the fun that traditionally is part of the July Fourth weekend celebrations!

APPETIZER

bltkaledipBLT Kale Dip
Ingredients
• 1 pound of turkey bacon, cooked and crumbled
• 4 large kale leaves
• 2 tbsp. olive oil
• ¼ tsp. sea salt
• 1 cup Greek yogurt
• 1 cup Vegenaise
• ¼ tsp. freshly cracked black pepper
• ¼ tsp. garlic powder
• 1 cup cherry tomatoes, sliced or chopped
• Whole grain crackers or toasted Ezekiel bread
Instructions
1. Make the bacon first and set it aside.
2. Preheat grill to the highest setting. Rub the kale leaves with olive oil and sprinkle with a bit of salt and pepper. Place the leaves on the grill for 1 minute or so per side, until they are dark green and slightly golden in spots. Remove kale and let it cool.
3. In a large bowl, whisk together the yogurt and Vegenaise. Whisk in the pepper and garlic powder. Fold in the crumbled bacon, tomatoes and kale into the dip – if desired, reserve a few bits of each for topping the dip.
4. Place the dip in the fridge for 30 minutes before serving.
5. Serve with whole grain crackers or toasted Ezekiel bread
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ENTREE

grilledportobellodogsGrilled Portobello Dogs
Ingredients
• 2 tbsp. grapeseed oil
• 1 tbsp. balsamic vinegar
• 1 tsp. organic yellow mustard
• salt & pepper
• 2 large Portobello mushrooms, sliced length-wise into 4 slices
Toppings
• ½ cup red onion
• ½ cup chopped tomatoes
• squeeze of lime
• 1 red bell pepper, thinly sliced
• salt & pepper
• yellow mustard
• 4-5 gluten-free hot dog buns
• organic ketchup (for dipping)
Instructions
1. In a small bowl, mix together the red onion and tomatoes. Add a squeeze of lime, salt and pepper. Stir and set aside.
2. Preheat your grill or griddle pan. In another small bowl, mix the marinade ingredients together (grapeseed oil, balsamic, mustard, salt & pepper), and brush onto the Portobello slices until coated.
3. Grill mushroom strips on each side until grill marks form and mushrooms are tender and juicy (about 3-4 minutes per side). Place 2 mushroom slices onto each bun. Top liberally with onion & tomatoes, pepper slices, and mustard.
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SIDE

sweet-potato-frie1sSweet Potato Fries
from “The Dolce Diet: Living Lean Cookbook

Serves 6
Ingredients
• 4 large sweet potatoes
• 6 tbsp. agave or honey
• Dash of sea salt
• 4 tbsp. grapeseed oil
Directions
1. Preheat oven to 375 degrees.
2. Wash and peel potatoes and cut into thin, French-fry-like strips.
3. In large bowl, combine 2 tbsp. grapeseed oil and salt.
4. Spread 2 tbsp. grapeseed oil over baking sheet and spread out potatoes in single layer.
5. Bake about 30 minutes or until tender on inside and crispy on outside.
6. Add honey to bowl for dipping.
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DESSERT

watermelon-blueberry-saladWatermelon & Blueberry Salad
Ingredients
• 8 cups watermelon, cubed
• 4 cups fresh blueberries
• juice of one lime (optional)
• drizzle of agave nectar or honey (optional)
• 3 tbsp. chopped mint
Instructions
1. In a large bowl toss cubed watermelon with blueberries.
2. Add in the lime juice and sprinkle on a bit of agave nectar or honey.
3. Sprinkle on chopped mint.
4. Mix ingredients together and enjoy!
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DRINK

sparkler-waterSparkler Water
Ingredients
• Sparkling water
• Fresh blueberries or blackberries
• Fresh strawberries
• Fresh pineapple – cut into stars
Instructions
1. Cut pineapple slices into start shapes.
2. Fill pitcher with sparkling water.
3. Add fruit and mix.
4. Infuse for a few hours before serving.
5. OPTIONAL – freeze extra fruit to use in place of ice cubes


June 28, 2016

DOLCE LIFESTYLE: Cinco De Mayo Menu

dolcedietcincodemayo

Cinco de Mayo Menu

APPETIZER

Homebaked Tortilla Chips and Guacamole
Serves 2-4Homebaked Tortilla Chips
Tortilla Chips (from Living Lean Cookbook)
• Gluten-free tortillas cut into triangles
• 1 tbsp. grapeseed oil
• Dash of sea salt
Guacamole
• 3 avocados
• 2 tomatoes
• 2 cloves garlic
• 1 lime
• Sea salt
Directions
Tortilla Chips
• Preheat oven to 350 degrees
• Place tortilla pieces on baking sheet and brush with grapeseed oil
• Sprinkle with salt
• Bake about 8 minutes until crisp
Guacamole
• Scrape out the middle of the avocados into a mixing bowl.
• Add the juice of one lime and mash them all up to the consistency you want.
• Cut the tomatoes, garlic, & salt & mix all around.

ENTRÉE

Carne Asada with Brown Rice and Organic Salsa
Serves 2-3Carne Asada with Brown Rice and Organic Salsa
• 2-3 lb. grass-fed beef, 1 inch thick
• 1/3 cup white vinegar
• 1/3 cup olive oil or oil of choice
• 2 limes, juiced
• 4 cloves of garlic, minced
• 1 tsp salt
• 1 tsp pepper
• 1 tsp chili powder
• 1 tsp garlic powder
• 1 tsp cumin
• 1 tsp dried oregano
• 1 tsp smoked paprika
Directions
• Combine the white vinegar, olive oil, lime juice, garlic and spices together in a bowl. Mix well.
• Pour the marinade over the steak and turn to coat.
• Marinate in the fridge for at least 1 hour up to 24 hours.
• After marinating, turn the oven to broil and set the rack to the top position.
• Broil the steak for 6 minutes, flip, broil 5 more minutes for medium.
• Let rest 10 minutes. Cut the steak into slices and serve with guacamole, fresh cilantro and lime wedges.
• Stir in salsa (of choice – mild, medium, hot) to brown rice to give your typical rice dish a kick!

DESSERT

Pride of Mexico PopsiclePride of Mexico Popsicle (Green, White, & Red)
Lime Stripe
• juice of 4 limes
• 2 tsp stevia, to taste
Coconut Stripe
• 1 cup coconut milk
• 1 tsp stevia to taste
Strawberry Stripe
• about 10 large strawberries
Directions
Green Layer
• Place the lime juice in a glass measuring cup.
• Stir in the stevia to dissolve, and then add enough water to make 1 cup.
• Pour the lime juice about 1/3 of the way up into each of 10 popsicle molds.
• Freeze the molds until the layer is almost frozen solid, then remove and place a stick into each mold, anchoring it into the lime layer.
• Return the mold to the freezer and freeze until completely solid.
White Layer
• Whisk together the coconut milk and the stevia until smooth.
• Pour the coconut milk into each popsicle mold, filling it another 1/3 of the way.
• Return the mold to the freezer and freeze until completely solid, about 2 hours.
Red Layer
• Blend the strawberries in a small food processor. Add a little bit of water to make about 1 1/3 cups.
• Top off each of the molds with the strawberry mixture, and return to the freezer to finish freezing.
• When ready to eat, unmold the pops by filling your sink with hot tap water and immersing the mold up to, but not over, the top lip for about 15 seconds.
• Remove the popsicles and eat immediately, or wrap in waxed paper and place in freezer baggies to store for later.

DRINKS

cincodemayodrinksFor each recipe, combine all ingredients in blender and blend until smooth and slushy-like!
Cucumber Agua Fresca
• 4 cups thinly sliced seeded peeled cucumbers
• 4 cups cold water
• 2 cups crushed ice
• 4 tbsp. stevia
• 2/3 cup lime juice
Cantaloupe Agua Fresca
• 1 (3-pound) ripe cantaloupe or other small melon, diced
• 3 cups cold water
• 2 teaspoons lime juice
• 2 tbsp. stevia
• 2 cups crushed Ice
Strawberry Agua Fresca
• 4 cups ripe strawberries, hulled and sliced
• 4 tbsp. stevia
• 5 cups water
• 2 cups crushed ice
• 2 tsp lime juice


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May 4, 2016

How to Prevent & Relieve Sore Muscles

Delayed Onset Muscle Soreness Prevention and Relief

by Samantha Coogan, MS, RDN, LD

Delayed Onset Muscle Soreness (DOMS) is the feeling you typically get the morning or two after a workout. Your muscles take some time to feel the intensity of your previous day’s workout. That’s why you can usually do 100 lunges without thinking about it, then regret it for the next two days. But here are some ways to prevent excessive soreness and relieve some of the aches (because it’s still a good thing to be sore).
 
Be sure to eat a pre-workout snack.
• Go for a low-fat, higher carb snack and then add in some whey protein isolate to maximize protein synthesis and prevent protein breakdown before your workout even starts (having protein already available will make post-workout recovery easier – timing of protein is super important).
• 1 scoop of whey protein isolate with a handful of berries or a piece of fruit is usually a great pre-workout snack.
 
Warm up and cool down
• Stretching and slowly warming up and cooling down will prevent you stressing and overtaxing the muscles and heart.
• This includes foam rolling to help lengthen the muscles.
 
Stay hydrated
• Keep yourself hydrated during your workout by taking a water break every 15 minutes.
 
Replace Electrolytes
• If you’re a heavy sweater (like me), be sure to replace your essential electrolytes (sodium, potassium, phosphorous, etc.) as they regulate heartbeats, muscle contractions and nerve function.
• Do this by consuming seeds, citrus fruits and green leafy vegetables and pink Himalayan sea salt.
 
Eat a Post-Workout Snack
• Go for about a 3:1 carb-to-protein ratio to help restore lost nutrients and replenish glycogen stores.
• You can do this with a Greek yogurt, berries and a drizzle of honey.
 
Get a Deep Tissue Massage
• This will help break up knots and increase circulation.
• Warning, it will be a painful session, but you’ll feel amazing in the days following.
• Massages are necessary for proper recovery to help break up scar tissue.
 
Take a Cold Shower
• Colder showers help reduce inflammation to the muscles.
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April 19, 2016

7 Foods To Help You Sleep

7 Foods To Help You Sleep

by Samantha Coogan, MS, RDN, LD

Bananas
Bananas contain the muscle-relaxing minerals potassium and magnesium, which can help you to get to sleep a little quicker. They also have tryptophan, which gets converted to serotonin and melatonin, which helps you feel relaxed.
Cherries
These are like natural sleeping pills! As an excellent source of melatonin, fresh cherries (when in season) or tart cherry juice (when out of season) proved to give insomnia sufferers 90 more minutes of sleep per night in a Louisiana State University research study.
Eggs
An excellent protein source, along with choline, folate and vitamin D, hard boiled eggs are an easy pre-bed snack, especially paired with avocado. Remember, high-protein, low-fat snacks can help reduce acid reflux.
Kiwis
Filled with potassium, calcium, phosphorous, folate and magnesium for a more relaxed sleep. Try out the Kiwi Mango Chia Pudding (Dolce Diet Living Lean Cookbook Vol. 2) as your after-dinner snack!
Nonfat Greek yogurt or low-fat cottage cheese
High-protein, low-fat containing foods can help fight off acid reflux, a common trigger for restless nights and interrupted sleep. These dairy products are also great sources of calcium, which aids in melatonin production and muscle contraction.
Salmon
Choosing salmon for dinner will pump you full of DHA, the omega-3 fatty acid found in fatty fish. DHA concentrations in blood have been found to have a strong connection to sleep quality according to recent research.
Spinach
A great source of potassium, calcium and lutein, it’s an easy addition to any snack or smoothie and will provide you with muscle-relaxing nutrients.
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April 16, 2016

What Lifting Gear Do You Really Need?

What Lifting Gear Do You Really Need?

by Samantha Coogan, MS, RDN, LD

Now, I’m sure the entire topic of this article is up for debate. There are the purists when it comes to Olympic and Power Lifting, who prefer the raw approach (no belt, knee sleeves, wraps, etc.). Then there are others who may be using them to reduce the risk of injury, or maybe they are competing in a certain style of workout that requires multiple movements within the same workout (i.e. CrossFit), so sometimes some of this gear comes in handy to keep you moving (especially in those 20-30 min. AMRAPS where you’ll be repeating movements quite a bit – and let me tell you, 75+ deadlifts at 185# will REALLY make your back scream).
Weight Lifting Belt
weight-lifting-beltIf you’re performing any type of workout with multiple reps of deadlifts or squats, whether it’s a lot of reps in a set, or a high volume accumulation type of workout (I’m talking 50+ deadlifts at a moderately heavy weight or higher), a weight lifting belt can save your back during the workout and hopefully make the next two days of recovery a little more pleasant. Many people turn their noses up at using a belt because you can technically lift a little more with a belt. Unless you’re in a competition that says no gear allowed, then who cares? To each his own. I also like the belt when going for 1, 3 or 5 rep maxes on front and back squats. It allows you to take out some of the guess work in the breathing pattern and really focus on driving up through the heels.
Knee Sleeves
knee-sleevesIf you have knee problems, I strongly suggest these. They don’t necessarily help you make a lift, but it keeps your knees nice and warm during your lifts. There’s not a ton of “rebounding” or “shock absorbency” that would “help you bounce out of the bottom” like most gear haters try to say. I like them for squats out of the rack, squat cleans, squat snatches, overhead squats and wall balls. They are, however perfect for lunges so that you don’t slam and injure your knee on the ground.
Wrist Wraps
wrist-wrapsIf you’ve got weak wrists, you’ve got weak wrists. These just provide some slight support for any overhead barbell movements (presses, jerks, snatches, overhead squats, etc.) and even for bench press, kettlebell swings, and kettlebell/dumbbell snatches. Some people are comfortable using them for handstand push-ups, handstand walking and regular push-ups, however, I think they pinch a little bit in that position, but whatever works for you. You can even just loosen them for those movements then tighten them for the other movements.
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April 13, 2016