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Candy or Protein Bar?

The protein bar’s popularity is associated to its convenience and exceptional nutritional value. While their convenience is undoubted, does the nutritional value actually support the wrappers claims? When done correctly, protein bars pack a nutritious punch of energy-enhancing ingredients to help you power through your workout or demanding work schedule. ...

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Featured Member Spotlight: Robert Replogle

LIONHEART MEMBER SPOTLIGHT NAME: Robert Replogle AGE: 50 OCCUPATION: Cosmetologist HOMETOWN Philipsburg Pa HOW LONG HAVE YOU BEEN A MEMBER Forever WHAT TIME DO YOU USUALLY ATTEND? 9:30 -11 am HOW DID YOU FIND LIONHEART? I have been coming to this building since it was a bowling alley. I was a Bodyworks member and am now a ...

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Why your schedule is killing your fitness

With New Year’s resolutions currently at their peak, everyone has the best intention to make some serious changes in 2015 (unless you’re already yoked, in which case start your summer shred already!). If you’re not in the latter category and you’re about to settle back into State College, read on. We ...

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CrossFit: Movement, Strength, Skill and Fitness

Progress requires process. A three-word, semi-alliterative sentence that describes most of life; it’s something I conceptualize when I consult with CrossFitters. Unfortunately, their philosophy hinges on process’ antithesis—constant variation. The randomness that they champion is ironically their downfall—the body requires consistent inputs to make lasting adaptations, a fact detrimentally ignored. But ...

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Nick Winkelman Interview

Todd: Hey Nick, thanks for taking time out of your busy schedule for this interview. I know you’re short on time, so let’s jump right in with the first question.  As a coach at EXOS you see some of the best athletes in the country—each with markedly different personalities. What’s one ...

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Are You Trying Too Hard?

In the literature of fitness and bodybuilding, the philosophy of super-maxed-out, balls-to-the-wall effort on every lift is everywhere. And there’s something to be said for that philosophy. After all, if you don’t try hard, you won’t get anywhere. But believe it or not, there’s such a thing as being too overzealous. ...

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New Rules of the Overhead Press

Experienced lifters appreciate the process of honing a lift for strength and for training longevity. While technique has overarching principles, every lifter must overcome nuances based on individual anatomy and structure. To polish your overhead press, we’ll consider both. Hands, Elbows and Shoulders: The Logistics Overhead press logistics are dependent on control ...

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How to Hip Hinge

I can’t recall how many times I’ve heard Ronnie Coleman’s classic line echo around the weight room: “Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weight.” I’d say the over/under is around a thousand. And the reason is because he’s pretty much right. Ronnie shouted out ...

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Core Curriculum

Modern core training has evolved into an amalgamation of circus tricks — gimmicks invented to sell DVDs and training programs. In reality, the core needs simple but intense challenges to improve, not moves devised for spectacle’s sake. Forget about exhibition! Let’s get back to core training that produces. Below you’ll find ...

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The Most Creative Circuit I’ve Ever Done

I abhor writing my own programs–so I farm them out to people I respect. Over the past few years I’ve completed programs written by Mike Ranfone, Charlie Weingroff and Chris “I may be married, but I’m still not cool” Merritt. Charlie and Chris conditioned me–Mike was the catalyst that helped ...

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