Dean Pohlman's Blog, page 47

This important, unspoken aspect of wellness – Off The Mat

It's been a few weeks since the last Off The Mat email, and I'm excited to be back this week to talk about something VERY important to me - something I think should be equally important to YOU, too - personal time. Personal time is your YOU time. It's when you hang out with yourself and allow your thoughts to process, without anybody but YOU to tell yourself what's right, what's wrong, or to persuade you to think in any one direction.

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Dean’s Squat Workout 10, 8, 6, 4

My philosophy for strength training has evolved over the years. When I was younger, my goal was to do as much as I possibly could; essentially get to the point where I could not do one more rep before calling it quits. Now, my goal is to do the necessary amount to provoke the growth response. Volume is great, but sometimes you don’t need as much as you think to get stronger. Check out this video to watch my squat workout, the stretches I do between sets, as well as the post-stretch routine I do to decrease recovery time and make sure I can walk around during the day without too much stiffness.

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Week 4: Building Your Wellness Program

Welcome to Week 4 of Be The Better You. In Week 3, we focused on the the importance of making a plan, as well as the components involved in creating an effective plan. This week, I’m going to talk about the specifics of making an effective fitness plan.

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Deep Stretching Post-Weighted Back Squat Workout

Just because it’s leg day mean you have to avoid taking the stairs the next day. Use this stretching routine after your squat workout to decrease your soreness the next day, speed up your recovery, and get stronger more quickly.

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Nighttime Routine

Check out this featured workout from the Man Flow Yoga Workout Library! This is a nighttime routine that is great for helping the body wind down and prepare for sleep. This stretching routine will improve your sleep (immediately), relieve soreness and stiffness in your body, and help to relax your body and mind.

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Man Flow Yoga Squat Challenge

Announcing… The Man Flow Yoga Squat Challenge! Every day from Monday, January 8 through Friday, February 2, join me for a new squat variation so you can: Improve your hip strength and mobility Build core strength and strengthen your back Improve ankle mobility Learn squat variations for more diverse routines. Increase functional fitness for daily activity ... Read More

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Morning Pick Me Up

Stiff and sore from a workout the day before? Ease into movement to work out the kinks and sores from the day before with this awesome morning pick-me-up. A slow-moving morning stretch routine to prepare your body for the day. This workout focuses on many of the movements that you will not be able to do if you find yourself at a desk, and work on opening your hips, chest, and stretching your back to help reduce pain or discomfort from sitting during the day. It is also ideal for helping to improve flexibility.

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Week 1: Finding your motivation; uncovering your WHY.

Here is lesson 1 of the Be The Better You Program: Finding your motivation; uncovering your why. It's time Figure out your real reason for wanting to be healthier. This motivation is a source of energy that helps you overcome fatigue, lack of willpower, or a bad day. It’s the personal trainer standing next to you telling you to do one more rep. It’s your own version of a pre-workout or caffeine. But in order for it to work, you’re going to have to be honest with yourself, and you’ll need to dig deep to get the real answer.

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Maximize Your Lower Body Strength Potential

Check out this new workout from the Man Flow Yoga Workout Library! Want stronger legs, hips, and glutes? Just doing the same exercises over and over again is one way, but there’s a better way. Use this workout to improve your muscle activation and increase your mobility, and you’ll increase your overall strength potential. Get stronger more quickly and see more significant results! Try this out.

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Spinal Movement for Beginners

What are you doing to take care of your spine? If you're not doing work specifically for your spine, then you're missing out! Here's an easy routine to get you started. Spinal mobility is the most essential aspect of your fitness. If you do not have a strong, supple spine, everything will be much more difficult that it needs to be. You’ll also be able to exercise longer and stay active! Use this to strengthen and lengthen your spine – safely and effectively.

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