The Micronamin Interview That Never Happened

June 14, 2020 — Jt Spratley

Micronamin was a Veteran-owned supplement company led by Teall Haycock. It was liquidated in 2018. and it’s domain later redirected to a faceless Robin Hood online supplement store. Before Micronamin, the CEO and I had planned an interview for my discontinued Go Live Lively podcast on YouTube and iTunes.

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How to Dress for Workouts-Not Just Gym Clothes

June 14, 2020 — Jt Spratley

Gym is life. Being dressed appropriately for exercise isn’t as simple as wearing comfortable clothes that can be torn. I learned to care about the items listed below once I started running 2-4 times a week. Hopefully, this helps you prevent injuries similar to the exercises that could’ve helped me.

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Athletic Socks

June 07, 2020 — Jt Spratley

First published on May 20, 2015

When you’re playing sports, running, weight-training, or doing any other physical activities, 100% cotton socks are not the best option. Socks manufactured with polyester and mesh wick sweat from the feet, breathe better, and weigh less (excluding ones like these). They last longer too. My sock drawer is filled with Finish Line Performance Socks. To be in compliance with AR 670-1 as a Soldier, I would wear Finish Line cotton-polyester blend socks.

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Replace Your Insoles

June 07, 2020 — Jt Spratley

First published on June 4, 2015

Custom insoles add more hit points to comfort and performance in shoes used for physical activity. Many have one or two main goals including reduce weight, add cushion, support arch type, and wick sweat. I always replace the insoles of my work boots and exercise shoes with Sof Sole products available from Finish Line. My gel insoles felt amazing in my low-quarters during pay-day activities.

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Strength Training Basics

June 07, 2020 — Jt Spratley

First published on August 15, 2015

I like strength training because it’s simple, very anaerobic, and helps me function in life as a loner, provider, and man. If I want to get stronger in an exercise, I normally use the following workout schemes (Sets X Reps with Rest) to improve my sarcoplasmic hypertrophy (strength):

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Podcast-Weekly-20170906

June 03, 2020 — Jt Spratley

First published on September 27, 2017

Very late.

So late there are things I’ll need to readdress regarding BLM

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Weight Management

June 01, 2020 — Jt Spratley

First published on June 24, 2018

Health Management PDF

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5 Places To Workout Other Than the Gym

June 01, 2020 — Jt Spratley

First published on May 11, 2020

There are more ways to get a good workout without having to go to a weight room. It just takes a bit of creativity, determination, and honesty about whether you’re serious about improving your physical fitness.

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Tomatoes and sea salt

June 01, 2020 — Jt Spratley

First published on June 27, 2015

A few years ago, I had a female Filipino supervisor that used to bring different foods to work for people to try. She was a nice woman that had this thing about spirits. Anyways, one of those times she brought some tomatoes and sea salt to her office. All of us on her team looked at her like she was crazy. Here’s quick dialog of the conversation that followed:

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The Leg Workout

June 01, 2020 — Jt Spratley

First published on June 4, 2018

I’m following up Farewell, Micronamin with leg workouts first. They’re the hardest but important for those looking to improve athletic performance or lose weight. I rarely see gym regulars do squats, lunges, or deadlifts. Maybe I should rewrite my guide for preparing for leg day.

A good lower body workout can leave you walking weird for days but will help you in the long run. It’s a good example of “no pain, no gain”.

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Squid

June 01, 2020 — Jt Spratley

First published on July 8, 2015

What? Squid, or calamari, is a great source of omega-3, protein, and vitamins with a low calorie count. However, I will admit there are cons. NBCI offers an interesting story dealing with eating raw seafood.

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Sleeping on the floor

June 01, 2020 — Jt Spratley

First published on April 17, 2017

After reading about sleeping on the floor from RocketNews24 and MD-Health, I think this could be an awesome transition well worth the time needed to get used to it.

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Shoulder Stabilization

June 01, 2020 — Jt Spratley

First published on July 1, 2015

If you have forward-sinking shoulders and/or know you have a major muscular imbalance in your shoulder muscles, address it now. Do rear and mid deltoid raises. Try rotation exercises. Strengthen your back. Stretch. Improve your posture. You’ll look taller, more confident, and more trustworthy. You’ll also seem to have less body-fat and at least slow down further damage to your rotator cuff and deltoids.

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Shaving Basics for Men

June 01, 2020 — Jt Spratley

First published on March 10, 2015

July 31, 2017

This may be a tad on the TMI side for some, but shaving hair anywhere on your body requires skill. You can’t just shave every part of your body with random directions of strokes with the expectation of a smooth and healthy shave. Many know this all too well. Many others have little to no idea because not everyone shaves the same areas or has the same skin.

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How I Would Help You Lose Fat

May 31, 2020 — Jt Spratley

First published on July 27, 2015

I hope you enjoy my rant of tips for people looking to lose weight.

Exercise. Do something. You don’t need a gym to work out. That’s an excuse. You need motivation and dedication. You can do calisthenics (body-weight exercises) on the floor/carpet/hardwood/grass/flat roof/attic/basement/pick-up truck and run anywhere. Don’t like that? Play sports or do activities that are physically exerting. Don’t like that? Stay fat.

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How to Prepare for Leg Day

May 31, 2020 — Jt Spratley

First published on July 25, 2016

DAY BEFORE LEG DAY:

Realize how much life may suck after leg day.

Adjust leg day activities originally set for immediately after leg workout and day(s) after leg day as needed.

Clean out Mangina.

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11 Ways to Break Fitness Plateaus

May 30, 2020 — Jt Spratley

First published on June 12, 2017

Sometimes, you get in a rut with your Gym Flow progress where your progression with a fitness goal has stalled. Here are 11 ideas to consider for your next workout plan.

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Fitness-My Outlet

May 30, 2020 — Jt Spratley

First published on August 28, 2017

Music is my therapy. It’s how I deal with life emotionally. resistance training is my outlet. It’s my favorite way to escape life mentally for 1 hour, grounds me daily, and boosts my mood.

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Farewell, Micronamin

May 30, 2020 — Jt Spratley

First published on May 14, 2018

Last year, I created blogs, graphics, and podcasts to bring more attention to Micronamin supplements as a brand ambassador. I had a static side-bar ad for the Veteran-owned business on my blog and pushed their social media content regularly. My 2018 new years resolutions included a lot of fitness content specifically to advertise Micronamin. Unfortunately, the company is being liquidated. They’ve stopped production and creating social media content. Because of this, and the recent progress I’ve made on some important projects, I’m shifting plans for those ideas. Here’s part of that list:

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Quick Reasons You Should Try The Dollar Shave Club

May 29, 2020 — Jt Spratley

First published on January 11, 2016

Three short reasons I wish I'd found Dollar Shave Club (DSC).

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BPA in Plastic and Your Body

May 29, 2020 — Jt Spratley

First published on April 3, 2017

It was ten years ago when I learned hot plastic bottles sweat BPA into the water, which raises cortisol levels and, therefore, estrogen levels. Months ago I learned there was a law that protects companies from honestly telling you whether there’s really BPA in that BPA-free water bottle. it’s called Generally Recognized as Safe (GRAS).

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Balut

May 28, 2020 — Jt Spratley

First published on April 4, 2016

When I learned about the Philippines and balut, I went searching for it in America. After a year long search, I found it in a Filipino market in Virginia Beach, stored and heated by the cashier’s desk. I bought two, but forgot the cost, thinking I may be able to influence my brother to try one. I was wrong.

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The 10 X 1 Workout for Strength

May 25, 2020 — Jt Spratley

First published on March 14, 2016

I prioritize strength development in my workout programs a lot, maybe a lot more than I should if you factor in periodization. Keep in mind, I’m no expert in the exercise science field. I only have my experience, old workout logs, and research notes – mostly Bodybuilding.com, Muscle & Fitness, and Exrx. I was doing this workout way before I found Barbell Shrugged.

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5 Major Components for Better Rucking

May 24, 2020 — Jt Spratley

Published March 20, 2017

Rucking, or hiking, isn’t one of those things you just do and get better at, though many may act that way. I’ve broken it down to five major components.

This is mainly for Service Members but much of it applies to trail hiking as well.

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