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Project AD front man Alex Frekey sits down with IFBB Bikini Pro And Project AD Athlete Ashlyn Brown to discuss, bodybuilding, training, nutrition, staying in track in lock down, and of course Project AD!   

The post IFBB Bikini Pro Ashlyn Brown discusses: bodybuilding, training, nutrition, staying in track in lock down, and of course Project AD appeared first on PROJECTAD.

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As a coach, I have been fortunate to work with people of all walks of life. Military, first responders, business owners, labor workers, stay at home parents, people in school, working multiple jobs and much more. With that being said, I have been able to see how busy people truly are and how much they …

The post Are you sure you don’t have time? Or are you making excuses? appeared first on PROJECTAD.

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The physical costs associated with Powerlifting are discussed regularly. How gruelling training is, the aches and pains you will face, and the mentality needed to succeed in the sport. What’s not talked about as often is how much cash a person should expect to spend preparing for their first meet. From the outside looking in …

The post The Cost of Competition with Mason Goodman appeared first on PROJECTAD.

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These days there is always a new craze when it comes to training, the majority follow what is popular and current rather than actually focusing on what works for them. Every week we here of a new training style or method, it happens so much I can’t even keep up. For decades bodybuilders at the …

The post Training intensity builds muscle appeared first on PROJECTAD.

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Ok so we hear the motto “All Gas No Breaks” all the time. Essentially it means you’re grinding away 24/7 to reach all aspirations in life. There are two camps out there. One that supports this theory and ones that think you need both a mental and a physical break at times in order to …

The post All Gas No Breaks with Brad Rowe appeared first on PROJECTAD.

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What cardio machine best suits you? When you train a muscle group you train with a purpose and it should be the same when it comes to your cardio. There are different cardio machines for a number of reasons. Some target the upper body while others pay more attention to the lower. There are many …

The post What Should You Really Be Doing For Cardio with Emily Waite appeared first on PROJECTAD.

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Now I am by no means the most confident person! I grew up very shy and quiet and I still can be to a degree in certain social situations! (I’m an introvert, always have been always will be!). But I would definitely say that I am more confident than I used to be and it …

The post Let’s talk CONFIDENCE, with Stef Nadine appeared first on PROJECTAD.

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So no body really discusses if you “need” a coach per say. To be honest, with years of experience of seeing so many different clients and learning their length of knowledge. I honestly feel most can benefit from a coach. There is way to much false information online. As well as so much different information, …

The post Should you hire a coach? appeared first on PROJECTAD.

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The industry these days is full of conflicting information especially when it comes to different types of training, it seems every week there is a new “BEST” training method or approach and the majority buy into the hype and follow what is popular and current. I’m going to strip it back to basics and tell …

The post BACK to BASICS with Jamie Do Rego appeared first on PROJECTAD.

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With the new year ringing in, one of the number one goals for most is to get in better shape. Gym memberships boom, online coaches and personal trainers thrive, and supplement companies push thermogenic like the ice age is upon us. People step into gyms and get up early and go for jogs or even …

The post Going Nutz For A Better Body appeared first on PROJECTAD.

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Every athlete knows how to push themselves. More important than knowing how to push yourself is knowing when to hit the breaks, and slow down.  Im learning this myself first hand. Let me explain how I was burning myself out without realizing it. I had spent almost 2 years running myself into the ground.  End …

The post Burning Out – Don’t Be Afraid to Recharge appeared first on PROJECTAD.

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BEING THE BEST SUPPORTER THAT YOU CAN BE Being in a house where someone is getting ready for a show it takes EVERYONE’S support to be fully successful. Not having the support of one person can have such a negative impact on an athlete not only mentally but physically. I’m not saying it’s imposable to …

The post Being The Best Supporter That You Can Be With Emily Waite appeared first on PROJECTAD.

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The last Thursday of this month is Thanksgiving. A word that is synonymous with four letters, FOOD.  It is no secret that Thanksgiving for most is a day of guiltless gluttony with family and friends. For most they don’t even hesitate to eat their fill of pies, stuffings, and dressings.  If you’re someone who’s a …

The post Prepping For Thanksgiving appeared first on PROJECTAD.

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The importance of a good offseason is just as important as a prep. Unfortunately at times, People tend to think that just because you’re not getting ready for a competition, that it’s not important to stay on a regimen. Overall whether I’m prepping for a show or in offseason, I like to have structure all …

The post The Importance of a Balanced Off Season with Joe Mackey appeared first on PROJECTAD.

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Stef Nadine’s Glorious Glute Workout Resistance band warm up Kickbacks superset fire hyrdrants – 15 reps each No rest – you should alternate legs until you have completed 3 rounds of each on both legs. Bridge with abduction 3 sets 12 reps Lying on your back with you knees bent, drive your hips upward, when …

The post Glorious Glutes with Stef Nadine appeared first on PROJECTAD.

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Everyone knows that bringing up your legs is not an easy task, below I’m going to give you all a detailed workout that will push you to the limit. When we think about leg training or training in general we MUST focus on connection and contraction over weight, loading up the bar may look cool …

The post Maximize your quad training appeared first on PROJECTAD.

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I get questions non stop by seasoned competitors and newbies alike. What’s the best supplement on the market to help…blah blah blah blah. My answers usually shock them. First and foremost the best thing you can do for your body for whatever the goals may be is to eat a healthy diet according to those …

The post Organ Health – The Real Performance Supplement appeared first on PROJECTAD.

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Bodybuilding can be a selfish sport. Having a family and being all in in fitness can be challenging. In the end, Family will come first. This doesn’t mean you can’t get to your end goal. If you’ve put that in your head, that you won’t reach your goal, you’ve already lost. When you want something …

The post Fitness and Family with Emily Waite appeared first on PROJECTAD.

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