Body

1. Intro to Kinesiology

•  UpRiverGreg

TL;DR: Kinesiology is the study of human movement and it teaches us that there are two different types of muscle fibers: slow and fast-twitch as well as two different energy systems in the muscles: aerobic and anaerobic.

2. How to Improve Posture

•  UpRiverGreg

TL;DR: Maintaining good posture is essential for maintaining good body health and wellness. Learn what good posture is and utilize techniques to maintain it.

3. Overview of Major Muscle Groups

•  UpRiverGreg

TL;DR: There are many muscle groups that are commonly talked about in the gym. This article overviews the appearance, location, function and training methods of the most common ones.

4. Get the Most Out of the Gym

•  UpRiverSpencer

TL;DR: The gym is more than just a place to grunt and throw weights around. Apply tried and trusted scientific principles to your understanding and practice of weight room exercise, in order to see the best and quickest results.

5. Preventing Injury in the Gym

•  UpRiverGreg

TL;DR: To prevent injury in the gym make sure you stretch, work up to your weight, get your form down, use a spotter and avoid ego lifting and over training.

6. The Best Way To Achieve Your Physique Goals: IIFYM

•  UpRiverSpencer

TL;DR: Use the IIFYM approach to aid in changing your physique from where it is, to where you want it to be.

7. Cardio: Your Guide to Getting Lean

•  UpRiverSpencer

TL;DR: Cardio can serve several functions. Tailor your specific approach to your goals while employing scientific tools and tactics like LISS, HIIT and Energy Tracking to achieve them as expediently as possible.

8. StrongLifts: Achieve Total Body Strength With 5 Lifts

•  UpRiverMatt
• 2 Comments

TL;DR: Perhaps the simplest way to get strong is to the StrongLifts routine of deadlift, squat, bench press, overhead press, and row. Do each lift at least once per week, increasing weight each week, aiming for 3-5 reps and 3-5 sets on each lift. Emphasize never skipping a week, and mastering form.

9. What Your Poop Can Tell You About Your Health

•  UpRiverGreg
• 1 Comment

TL;DR: The appearance of your poop can give insights into your health. Your poop should be brown in colour, look like a smooth, long sausage and sink instead of float. Deviations from this could be indicative of various health problems.

10. What Is the Microbiome?

•  UpRiverMatt

TL;DR: The microbiome is a collection of single celled organisms in all areas of our body, especially the gut, and is integral to our immune and nervous system. Eat nutritious, natural food and avoid antibiotics unless absolutely necessary to keep it in good condition.

11. 5 Types of Breathwork & How to Practice Them

•  UpRiverMatt

TL;DR: Changing your breathing pattern is a powerful, free, easy, and immediate way to drastically reduce stress and enhance focus and well being. You should almost always breathe through your nose rather than your mouth and into your belly rather than your chest.

12. Benefits of Saunas & Heat Exposure

•  UpRiverSpencer

TL;DR: Routine heat exposure is a great way to offer your body a whole of health and performance benefits. Utilize a sauna regularly in order to increase lifespan, general wellness, and quality of life.

13. Cold Exposure: Why and How to Do It

•  UpRiverMatt

TL;DR: Take a cold ass shower for a few minutes each day and learn to relax under it to take control of your nervous system and become stronger mentally and physically.

14. The True Benefits of Red Light Therapy

•  UpRiverMatt

TL;DR: Get sunlight or light from a device to optimize hormone levels like vitamin D and melatonin, enzymes for generating more ATP, wound healing, and fending off infections including COVID.

15. Strategies for Naturally Glowing Skin

•  UpRiverMatt

TL;DR: To improve skin health from the inside, reduce stress with meditation and good sleep habits, remove processed carbs and vegetable oils and include healthy fats and collagen, and improve circulation with exercise, hot and cold exposure, sunlight, and infrared or red light therapy.

16. The Truth About Why We Need Braces

•  UpRiverMatt

TL;DR: If everyone ate whole, unprocessed foods with enough nutrition from animal foods, no one would need braces, and it’s likely that all chronic diseases would drastically reduce.