X Factor Wellness Solutions

Want wider shoulders?? Lateral raises are probably the most incorrectly performed exercise in the gym. Here is a great tutorial on how to correctly perform a dumbbell lateral raise targeting the middle head deltoid from my friends at . Enjoy.

Dumbbell Lateral Raise 💪 If you train weights and don’t do this exercise, DO YOU EVEN LIFT? This is one of my favourite exercises for ANYONE who trains with weights and loves building capped deltoids, and if you don’t like building delts, what are you even doing!!! Here’s a few cues that I like to use to make sure you get the most out of the exercise. Thank you @dinnyj for letting me use your deltoids 💪 #deltoids

Great science based advice on rep ranges for hypertrophy. Thought I would drop this one for all my friends out there trying to grow some muscle.

Science has debunked the traditional “optimal” 8-12 rep range for muscle building (hypertrophy) Or has it??? Science tells us that we can achieve an equal amount of muscle building between 5 reps all the way to 30 reps which was once considered sub optimal for muscle building, as long as the sets are taken close to failure. But does this really mean that the traditional “optimal” hypertrophy rep range of 8-12 reps has been debunked??? Maybe not 🤷🏻‍♂️ Check out this 2 minute video to hear my thoughts 👊 #hypertrophy

Great cue for improving “tension” during your bench press.

👉 If you’ve been getting this wrong, imagine where else you can make corrections to get stronger! 🔥 Work with us 1:1 to advance your powerlifting technique, and build your total! Comment “Coaching” below! ⬇️

My friends at 10% happier reminded me of the correlation between sticking points in our lives and mud puddles that we often want to avoid.

"In our own lives, it’s always mud season. There are always messy, mucky situations that we must walk through: the difficult conversations that we are avoiding, the medical issues, the problems that we need to address at work. Our tendency may be to postpone and avoid, defer, and deflect, maybe even deny there is a problem at all. But if we try to avoid the situations of our lives, the “wounds” get bigger. Still, we’d rather avoid the mud." -Ten Percent Happier

If we are curious about our sticking points they don't have to become stuck points.

"Curiosity triumphs over aversion. The mud doesn’t have to diminish our sense of wellbeing. All it means is that we might have to change our shoes and wash our feet!"- Ten Percent Happier

Here is to walking through the mud together friends. Have a wonderful day and enjoy the journey.

Great explanation on squat variations. Thought I would share with those looking to add squats to their routine.