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Ashwagandha Benefits for Muscle Growth & Recovery

Benefits of Ashwagandha for Muscle Growth & Recovery

Ashwaganda is a natural herb that has been used for many of years to combat stress, improve metabolism and physical strength. 

Many individuals endure a high stress lifestyle, this can significantly impact ones overall health. High cortisol levels (stress) can lead to water retention, weakened immune system, decrease in libido, and slower muscle recovery and growth.

It’s ability to stimulate the thyroid gland plays a huge impact on a persons metabolism. The body depends on your thyroid to regulate your metabolism and produce sufficient amount of T3 and T4. It also allows your body to reduce inflammation and regulate blood sugar levels. Read More »Ashwagandha Benefits for Muscle Growth & Recovery

4 Post Workout Foods You Should Be Eating

Post Workout Foods and Why 

1. Protein:  Try to incorporate 20-40g of protein 30-60 min post workout. Fast digesting protein (isolate) or a whole food source like chicken, turkey, salmon, shrimp, eggs etc. Some studies have shown that having protein powder post workout is beneficial because it takes away a lot of the digesting process of a whole food. Allowing your tired body to digest quickly can initiate faster recovery.

 

2. Carbs: Your body has used up almost all of its glycogen storage. Don’t just have protein post workout and forget about the carbs. Aim for a min of 30g of carbs 30-60m post workout. You can also use fast digesting carb powder like vitargo or karbolyn. Or you can use whole food sources like sweet potato, rice, quinoa, oats etc.

Read More »4 Post Workout Foods You Should Be Eating

Training Log: Dan Petkovsek

This is the second post in my training cycle for USPA Nationals on July 8th.

First off – I know I said I would post each week, but to be honest – the past few weeks have been very busy, and unfortunately, this fell by the wayside – so I apologize.

A post shared by Dan Petkovsek (@danpetkovsekpl) on

A post shared by Dan Petkovsek (@danpetkovsekpl) on

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I’ve had some questions about percentages and other things on this program for people who are running it on their own.Read More »Training Log: Dan Petkovsek

Jenny Craig Took My Money!

Jenny Craig Took My Money

I figure no better time to share this story than on Mother’s Day… lol. She drives me crazy sometimes, but I DO LOVE MY MOM!

The other day, my mom, sister and I drove past a Jenny Craig and my mom says ‘Oh, Jenny Craig! They got my $300..’ I can’t remember the exact conversation, but it went something like this:

Mom: ‘Oh, Jenny Craig! They got my $300.’
Me: ‘And their stuff didn’t work?’
Mom: ‘Well, turns out you actually had to do what they told you.’
Me: ‘HAHAHHA! Omg’
Mom: ‘Yeah, I was hoping maybe if I just paid them, I’d instantly become skinny.’
Me: ‘………. is this real life?’Read More »Jenny Craig Took My Money!

Mornings Are The Secret

Mornings, The Secret to Managing Your Schedule.

I am a morning person. I am also constantly on the hunt to maximize/manage my time better. So when I came across the book ‘What Successful People Do in the Morning’ I figured it would be the perfect read.

Turns out, it was a GREAT read. Here is a quick synopsis for you:

Mornings are the key to taking ahold of your schedule. If we use them wisely, we can build habits that allow us to live happier/more productive lives.Read More »Mornings Are The Secret

Training Log: USPA Nationals July 8th

This post is the first of a few over the next 9 weeks, and may be a bit long – so thank you in advance if you read the whole thing.

Continuing the theme of giving back which we mentioned was our focus this year – I’ll be breaking down my training in as much detail as possible, so if you’re looking for a new program, or just interested in learning more about powerlifting and strength – read on.

I also have 4 other of our team lifters running this program along side with me. If you want in – email me.

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Yesterday (monday) I started my training program for USPA Powerlifting Nationals on July 8th, in Las Vegas, Nevada. I’ll be competing as a 198, classic raw (knee wraps), in the Open age category.Read More »Training Log: USPA Nationals July 8th

Your Cardio Doesn’t HAVE to Suck

Cardio and I have had a love/hate relationship over the years. Previously as an aerobics instructor I LOVED my cardio. I would be teaching step 6-10 times per week, running 5-15Km every other day, doing box jumps, jump squats and burpees in every workout. Eventually, I realized that my body was pretty broken.. My knees were in constant pain, I had to take the stairs sideways and my low back ached 24/7.

When I got into weight training my cardio went out the window. Those aches and pains left, my hunger decreased and overall I felt lighter and better. Read More »Your Cardio Doesn’t HAVE to Suck

Maintaining Bodyfat %

This is a guest post from one of our members – Tallyson Neves.

Tallyson is a competitive powerlifter in the 165, 181, and 198lb weight classes. He recently did a big weight cut, with an effort to lower his bodyfat % while maintaining strength.

Below are some of his best tips or advice/rules for people to follow when talking about weight loss or maintaining your physique. I wholeheartedly agree with his statement of “to achieve what is promoted in the main stream media (having a six pack), will take a great amount of commitment and sacrifice,” (sacrificing the foods you “want” for the ones you “need”, and staying committed to the goal you set for yourself).Read More »Maintaining Bodyfat %

Shrink Your Stomach and Fix Your Back Aches

As trainers, some common complaints/problems we hear about are i) back pain or ii) someone wanting to shrink their stomach/trim away their mid-section. Often times, the two are related. A heavy mid section or poor anterior flexion (when your hips are tilted forward and your butt kinds sticks out like a duck) can pull your spine and back into painful positions. (See photos.)

weight-gain-back-strain

anterior-pelvic-tilt

The first reaction most people have is to think ‘OK – I need to work my abs’ – this is not wrong thinking, however doing a bunch of crunches or sit ups each night won’t necessarily get you the results you want.

Read More »Shrink Your Stomach and Fix Your Back Aches