Peanut Butter Porridge with Peruvian Cacao This is not your average 'porridge for breakfast' but a antioxidant rich meal to serve the demanding needs of an athlete as well as those dedicated to healthier living, to which I add that no athlete will...

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Pomegranate Raspberry Overnight Oats The simple yet profound truth is that no athlete will reach their potential if they fail the manage a nutritious diet. It truly is that simple and for all the promising athletes that fell short of their...

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Raspberry Banana Overnight Oats No athlete can achieve their promise if they fail to manage a proper diet. Simple, yet profound and any suggestion otherwise is nonsense for without the proper dietary support the utmost potential...

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Blueberry Overnight Oats No athlete can achieve their promise if they fail to manage a proper diet. This simple fact is equally a trying realisation for many as for decades proper dietary habits have rarely been emphasised...

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Recipe: Porridge, Eggs and Courgette Food is fuel to serve the demands of athletic development. Whether one is at the height of sport or a young athlete with dreams of the next level without the proper fuel no athlete can reach their...

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Jürgen Klopp’s Borussia Dortmund march closer to Bundesliga crown with defeat of Bayern München

Category : Europa League News, John Davies

In a convincing display, Borussia Dortmund defeated Bayern München 3-1 in front of a sold-out Allianz Arena. With the result, Jürgen Klopp Dortmunders look to be clear sailing toward the Bundesliga crown as they hold a commanding thirteen point lead over second-place Bayer 04 Leverkusen, whilst Bayern are a place removed at the third spot.

Entering the contest, die Schwarzgelben faced a mighty test as they had not claimed a victory in München since the autumn of 1991 and needed to award goalkeeper Mitch Langerak his debut as “number one” Roman Weidenfeller was out due to injury.

To continue reading, please visit Europa League News

John Davies is available on his personal page on Facebook , Renegade Training™’s, Renegade Kitchen, Renegade Pink, RENEGADE X as well as or Twitter and his daily blog for USPlabs.

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three factors to accelerating goal achievement

Category : John Davies, Training, USP Labs

One of the greatest problems for those trying to restore health and fighting back from weight gain is deciphering the barrage of information available. While in many industries there is a natural check and balance, the health and fitness sector is a cornucopia of facts mixed with marketing that makes for sheer mayhem. Quite obviously, I understand the problems many go through as the marketing is extremely “slick” and unless you know better (i.e. devoted much of your life to mentoring coaches) you are unlikely to realize that much of it is fallacy.

Exercise, whether you are looking to build vast amounts of muscle or shed bodyweight follows a structured pattern, should be enjoyable and part of an active lifestyle. For much of my life I would inform eager listeners that there “are no short-cuts” and while that is certainly true there are ways to make the task considerably easier.

From a “perfect world” situation I would say no aspect of your training, diet and supplementation is more important that the other but based upon my observations of typical habits of the mainstream that might not be precisely the case.

To continue please visit John Davies blog at USPlabs

John Davies is available on his personal page on Facebook , Renegade Training™’s, Renegade Kitchen, Renegade Pink, RENEGADE X as well as or Twitter and his daily blog for USPlabs.

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Spartak Moscow readies for decider against Basel in Europa League

Category : Europa League News, John Davies

Coming off their resounding come from behind 3-2 victory over FC Basel in the opening leg of the Europa League, Spartak Moscow returns to Luzhniki Stadion for the decider on Thursday evening.

The opening leg at St Jakob-Park started poorly for the Red-Whites with Thorsten Fink’s side slowly carving out openings before exposing their visitors with two goals in quick succession off set pieces. Despite being down by two, Spartak came back with a resounding flourish with Dmitri Kombarov, Artyom Dzyuba and Jano Ananidze scoring three unanswered goals after the break for brilliant win.

For Spartak the result not only puts them on firm ground to advance to the next stage of the tournament but hints of the line-ups maturation and bodes well for the upcoming domestic campaign. Despite being without the services of Welliton, Ari and Nicolás Pareja, the Red-Whites dug in and fought their way back in impressive style. Along with the welcomed return to fitness of Kirill Kombarov, the Spartak tactician has a significantly upgraded line-up and all around depth to weather the long season. Invariably the experience of the Champions League has made its mark on the Red-Whites as despite troubling weather conditions their training this past week was effective as well as business like.

To continue John Davies report reading please visit Europa League News

John Davies is available on his personal page on Facebook , Renegade Training™’s, Renegade Kitchen, Renegade Pink, RENEGADE X as well as or Twitter and his daily blog for USPlabs.

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improving recovery to assist weight reduction

Category : John Davies, Training, USP Labs

Running adjacent to the entire issue of avoiding adaptation is ensuring recovery from exercise. Whereas adaptation to exercise is the great enemy of dedicated gym-goers, recovery is the evil beast the few deal with. For the most part, exercise programs are developed lacking in the idea of preparing for the next training session. Although it is near impossible to quantify as some training areas will overlap with others, it can be said that sixty to seventy-five percent of all work should assist in recovery. In-fact, if you consider passive exercise, such as general walking in your daily life or other manual chores that number can be significantly higher.

This quite obviously is complicated by levels of fitness as an individual lacking in work threshold will simply be too fatigued to perform recovery based training. This paradox creates a situation whereby an individual needs to improve their work threshold to perform the majority of the training session, which in turn improves recovery but quite obviously they are unable.

In most situations training measures to improve recovery approaches such as static and dynamic range of motion (RED2 and Hurdles) and callisthenics (with general physical preparation) will play a large role along with DMC™ or other weighted “GPP” mediums. However, each falls victim to lower levels of fitness as they individual is less likely to perform each of these measures with proper technique, creating a circuitous problem.

To continue reading, please visit John Davies blog at USPlabs

John Davies is available on his personal page on Facebook , Renegade Training™’s, Renegade Kitchen, Renegade Pink, RENEGADE X as well as or Twitter and his daily blog for USPlabs.

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CSKA Moscow defeat PAOK to advance in Europa League

Category : Europa League News, John Davies

On the backs of a 1-1 draw at Luzhniki Stadion in Moscow, claiming a 2-1 advantage in the aggregate, CSKA advanced to the Europa League round of sixteen past PAOK. The Army-Men will face either FC Porto or Sevilla in the next round to be decided on Wednesday.

Entering the contest after the snug 1-0 result in Thessaloniki this past week, CSKA manager Leonid Slutsky made only one adjustment to his starting alignment, ushering sniper Vágner Love in for Seydou Doumbia.

The opening stages proved challenging for the Army-Men early as PAOK was doing well to create opportunities in the frozen confines. CSKA, though they were controlling much of the play fell victim to the defensive net of Ioakim Havos’ forces as they found their advances limited.

After a probing effort from Vágner Love went wide well shy of the first minute, PAOK looked for their chance and nearly found it nine minutes in when Vladimir Ivic was played through but his effort too missed the mark. True chances were sparse though PAOK goalkeeper Dario Krešić stopped Vágner Love from close range, the first of his timely stops on the striker. Following ex-Porto man Vieirinha sending an effort wide and Dimitrios Salpigidis squandering a close range chance, Zlatan Muslimović rasped the ball off the woodwork five minutes after the half-hour and without further incident the contest went to the break scoreless.

To continue reading, please visit Europa League News

John Davies is available on his personal page on Facebook , Renegade Training™’s, Renegade Kitchen, Renegade Pink, RENEGADE X as well as or Twitter and his daily blog for USPlabs.

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