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Just as each individual responds differently to training, a recovery program should be tailored to your response to training. Taking the time to plan out recovery is important to the success of a training plan.

During training the body will go through Exercise-Induced Muscle Damage (EIMD) followed by the inflammation process. The characteristics of EIMD include pain and tenderness within the muscle, decreased muscular strength and power, and increased muscular stiffness, resulting in decreased range of motion. The extent of EIMD is greater in individuals who are not used to a given exercise stimulus such as a new type of exercise, or volume of training. As a result, you’re more likely to experience delayed-onset muscle soreness, (DOMS); which is characterized as muscle soreness 24-48hours post exercise and explained by increased inflammation. This process is necessary for adaptation and improved…

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It can feel overwhelming figuring out how to best fuel our bodies. There is

so much conflicting information out there, and so many different protocols

to choose from. So let’s start by getting back to basics. It can be tempting

to want to jump on board with the latest fad, or dive into a flashy, over-

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After you have figured out your weight and dimensions, and set a realistic goal and timeline, it's time to figure out where you general fitness level is. When we think workout, most of our minds immediately start thinking about lifting weights and engaging in the signature workouts using barbells, dumbbells and other types of equipment and machines. Keep it simple and start with the basics, the bodyweight basics....


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As with all things, there are levels to the game, and before you can get from point A to point Z, we have to figure out where you're at currently. REMEMBER... This is YOUR journey so it's all about YOU, so the first step is going to be a basic assessment to see where you are currently at, and from there, plot a course to where you would like to go!


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I want to take this opportunity to thank you for joining our community, and simultaneously welcome you to the Savage Horde! This is a free online community dedicated to helping you tap into that inner savage, and demolish those health and fitness goals. DID YOU KNOW... you at 65% more likely to achieve a goal if you commit to doing that goal to someone else?

The math goes a little something like this, once you consciously decide that you will achieve your goal, you are 25% likely to complete your goal. If you decide when you will do it, your likelihood of achieving the goal raises to 40% If you plan how to achieve your goal, the likelihood of you achieving the goal is 50%. Telling it to someone, raises those odds to 65%. Here's the kicker though... if you an accountability partner/coach who set specific appointments towards the…

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Mukai Maromo
January 15, 2024 · added a group cover image.
This post is from a suggested group

Mukai Maromo
January 15, 2024 · changed the group description.

Welcome to the horde! The Savage Horde is an online community dedicated towards helping you achieve your health and fitness goals, as well as build the necessary habits required to maintain your results. The hardest part of adopting and maintaining a health and fitness based lifestyle is the necessary support system to help you stick to it. We are here to no only hold one another accountable, but to share helpful tips and pointers that will get us to the proverbial mountain top.

My name is Mukai, and I'm a NCAA track & field athlete, Professional Muay Thai & MMA fighter, as well as a Health & Fitness coach. I've been lucky and blessed enough to be a lifetime athlete in a number of different arenas, and I want to use ALL of the knowledge and information I've picked up along the way to help you meet and exceed your goals. Not only will I be posting ongoing motivational and informational content, I will also be putting together a weekly news letter packed full of useful, actionable information for you.

All in all, I want YOU to succeed, and after you have done os, be a beacon for others to follow, and pay it forward!

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