Blog

DIY Weightlifting Straps! Cheap and Easy!

I’ve been wanting to make a pair of weightlifting straps for years.  I thought they had to be sewn together, so I put the project on the back burner.  In this article, I’ll show you how to make a pair of straps for weightlifting without sewing.  It only takes a few minutes and they cost just a few dollars.  Check them out! You might be asking yourself what the difference between these straps and the straps you normally see floating around the gym.  Straps that are used for powerlifting movements…

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Breathing 101: How to Breathe for Success!

*This is article was originally written for our sister site, www.fit-moto.com.  In order of necessity, we need oxygen, water, and food.  But we all breathe right?  Sure we do, but by paying close attention to your breathing, you can optimize your racing performance and your recovery. Breathing practices are not new.  In fact, they’ve been around for centuries and can take on many different forms and techniques.  One of the reasons that yoga is so effective is the focus on the breathing patterns.  By taking some time to practice proper…

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The Panda Block-12 Week Training Program Available NOW!

The Panda Block 12 week training program was created to for those who are looking to improve their overall fitness, strength, and endurance with closely regulated training volume and intensity.  We have used this training program for tactical athletes, CrossFit athletes who wanted a strength bias in their training, motorcyclists, and general fitness enthusiasts. This program is extremely easy to use and all of the math has been calculated for you.  Don’t worry about punching in numbers into a calculator between sets, just put your 1 rep max in the…

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6 Strategies for Effective Goal Setting

What do you want?  No really what EXACTLY do you want? Effective goal setting is more than just a wish list.  You’ve got to do better than a haphazard New Year’s resolution that you know deep down you won’t be able to keep.  Today I want to share a few tips with you that will help you to set and more importantly reach your goals.  Now since this is a fitness based site, we are going to point the conversation towards fitness related topics, but remember that the process is…

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Authenticity and Consistency: the Future of Grenade Fitness

Grenade Fitness began as a hobby blog in the summer of 2012.  I was programming workouts for some work study students and some buddies of mine from the local Sheriff’s Department and I got tired of writing out the same workout each day on index cards.  I hopped on a free blogging platform and began posting daily workouts which are still in the blog section of the site.  Every single one of them!  They are searchable by category and archived as well. These workouts were awesome and with the help…

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Get 2 free books from Audible!

I’m so excited about this!  I love to read, and I think that it is one of the best ways to improve your life.   However, if you have a busy life, you don’t always have time to read.  Enter the audio book.  I’ve been a fan of audio books for awhile and since I drive 30 minutes one way to work each day, that gives my a solid hour to learn new things, get inspired, or just be entertained by a book I would otherwise never get to enjoy….

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5 Tips For Healthier Fast Food Eating

Sticking with a regimented meal plan is one of the best ways to stay on a long term healthy diet.  We know this is true because we have seen it work, we might have done it for ourselves, or maybe we just like looking at meal prep pictures on Pinterest.  As a side note, your meal prep probably won’t look like those pictures.  If you are interested in meal prepping and get some advice on storing your meals, we posted an article awhile back that might help.  You can find…

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Week Zero-How to start a new training program

Sometimes, starting a new exercise program can be the most difficult thing to do.  Whether you’ve been working out for awhile and are thinking about changing  your program, or you’ve never even set foot inside a gym the first few weeks can make or break your success.  I’m going to to provide you with some helpful tips on how to break the ice and how to make sure that your program works for you the way it should! If you ask any trainer, coach, nutritionist, or piano teacher (doesn’t matter…

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Working hard or hardly working? 

It’s no secret, we haven’t been putting out content as furociously as normal.  Our sweet little one up there has given me an awesome distraction…can you blame me?! But things are settling down and we have a lot of projects coming down the pipeline!! Thanks for sticking with us.  We won’t disappoint you. Some of the things we are working on are: Ebook companion to the Panda Block 12 week program GFS radio- the Grenade Fitness podcast Gorilla Block training program for hypertrophy (mass) with accompanying ebook Full exercise index…

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