A gift I wish to share with you….

I used to DJ all over the world for many years, Ibiza, Amsterdam, Japan, China, USA and the list goes on.  Now I only play for fun, every now and than, at select events.  One of my favorite sets was last Labor Day weekend in Las Vegas at the Marquee pool party.   Great people, great time, great sounds.  I recorded the set that day and haven’t stopped listening to the first hour of it since.  Whether you like EDM or not, I think you’ll enjoy it.  It smooth, beautiful, and filled with many crossover hits.  It’s packed with some of my fav tracks and a few of my personal remixes.  It’s brought me great vibes for the last few months and now I wish to share with you as a New Years gift.  You can download it free on any device at the soundcloud link below.  No catch, no gimics, all I ask is if you like it, share it with your friends.  Any problems, just msg me.  Here’s to an incredible year.  Much love, success, and happiness in 2014 my friend.  TJ;)

https://soundcloud.com/tjhoban/tj-hoban-live-marquee-pool-las 

TJ Hoban Marquee Las Vegas LDW

https://soundcloud.com/tjhoban/tj-hoban-live-marquee-pool-las

 

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Maximize your Workouts by TJ Hoban

Save Your Shoulders to Boost Your Bench

Use this stretch to protect your shoulders from injury and help you bench bigger in weeks.

If your shoulders hurt when you bench, your pec minor muscle may be tight. This is the chest muscle that lies under the larger pec major. Even if you stretch your pecs regularly, the classic door-frame stretch— elbow bent 90 degrees, forearm vertical against the frame, and leaning forward—won’t hit the pec minor. Try the stretch described below before you bench. By loosening the pec minor, you increase its range of motion, which takes pressure off the shoulder joint.

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Directions

Raise your arm overhead 30–40 degrees above parallel. Place your palm against a wall and turn your body away. Hold for 10 seconds. Perform two sets (each side).

Save Yourself

1. Roll out the pec minor using a lacrosse ball or baseball. Dig the ball right into the junction between your shoulder and pec. Do this before you bench press to enhance the effect.

2. Perform external rotations. Take a cable, bend your elbow 90 degrees, and raise your arm out to the side—then rotate your forearm backward. This strengthens the rotator cuff, which stabilizes pressing.

3. Take breaks. Don’t bench press for more than three to four weeks in a row. Swap in other presses that work the pecs from different angles, and use different equipment, like dumbbells.

Sample Bench-Press Warmup

  1. Pec Minor Rollout: Make small circles with the ball for 30 seconds straight.
  2. Pec Minor Stretch: Stretch each side for 10 seconds; repeat.
  3. External Rotation: Perform a set of 6 reps on each side, then a set of 3 reps.
  4. Plyo Pushup: Perform a set of 6 reps, then a set of 3. Rest 30 seconds between sets.

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13 Suprise Benifits of Weight Training by TJ Hoban

health, bodybuilding, fitness model, get 6 pack abs, loose weight, Motivation, muscle, nutrition, p90x, personal trainer, supplements, T.J.Hoban, TJHoban, top fitness model, top trainer, weight loss, workout, celebrity trainer, build muscle, loose weightWhenever you open a men’s or women’s lifestyle magazine, buff and chiseled men and women stare back at you from the pages, looking toned, tanned and happy. Although many of those images are probably highly PhotoShopped and air-brushed, it’s clear those people have put in their time at the gym. But are their happy smiles and healthy glow all real? Perhaps. Weightlifting can help you burn fat, reduce your risk of diabetes, prevent back pain and even help you fight depression. Research findings show that not only can weightlifting improve your body composition and give you a toned appearance, but it can also improve your overall health and make you a happier person.

1. Muscle Fights Fat

Want to be able to have that extra piece of pizza without feeling guilty? Lift weights. In an animal study published in the Feb. 6, 2008 issue of Cell Metabolism, Boston University researchers demonstrated that type II muscle fibers, the kind you build when you lift weights, improve whole-body metabolism. The researchers genetically engineered mice with a type II muscle growth-regulating gene that could be turned on and off. After eight weeks on a high-fat, high-sugar diet, they activated the gene, but did not change the mice’s diet. Without any change in activity level, the mice lost total body fat. The researchers concluded that an increase in type II muscle fibers can reduce body fat without changes to diet and might be effective in the fight against obesity.

2. Reduce Depression Symptoms

When it comes to the effects of exercise on depression, aerobic exercise, such as running and swimming, has been much more extensively researched than anaerobic exercise, such as weightlifting. But as one study reports, there’s little difference between the two in terms of how well they relieve symptoms of depression. Continue reading

Baby Steps by TJ Hoban

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Improve a little everyday, even if it’s baby steps, and you’ll achieve personal greatness. There’s no tragedy like a waste of talent. Imagine how many lives would’ve been worse off if Newton, Einstein, or Edison quit after first failing. Starting today, push a little harder, dig a little deeper, persevere a little longer and help everyone around you shine a little brighter.

Carrrrdio, Lets Gooooo??? by TJ Hoban

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Carrrrrrdio. Lets goooooo??? I get a lot of questions about how much or the types of cardio I do. Let me start by saying my goal is to be in peak shape for life and I’m aiming to live to 100. So train for optimal results with minimal wear and tear. The truth is, I don’t regularly run as it puts a lot of impact on the skeletal system and over time can lead to serious joint and cartilage degeneration. I get most of my cardio from fast paced resistance training, with minimal rest and elevated heart rate. I lift heavy enough to breakdown the muscle, but not so much that it causes permenant damage. If I do need to put in some extra miles, I’ll walk on the tread at 4.4 mph & 14% incline while throwing punch combinations. Very low impact and will def get your heart cranking. Most people immediately go to cardio when they’re trying to shed lbs. Truth is, running doesn’t compare to weight training when it comes to transforming bodies. So think twice before you spin yourself into oblivion, because resistence training can actually get you there faster.

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No Secret to Success by TJ. Hoban

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If you want success the solution is simple. Invest in yourself first, expect nothing from no one and be willing to work for everything.  #gogetit #tjhoban #fitness #motivation

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Greater Happiness

I found this article on WSJ that I just had to share…

Say the words “therapy session” and many people will picture an hour spent on a couch dredging up unhappy childhood memories. A different approach suggests that redirecting the focus onto the present and future can make people happier, healthier and lead to better relationships.The method, called Time Perspective Therapy, involves figuring out which of six different outlooks a person has: past-positive (you love the past); past-negative (you have regrets and bad things happened in your past—or things that you now exaggerate as bad); present hedonism (you enjoy the present and like to reward yourself); present fatalism (you feel that events are beyond your control, so why bother?); goal-oriented future (you plan ahead and weigh the costs and benefits of any decision); transcendental future (you live a good life because you believe the reward is a heaven after death).
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Natural Prozac by TJ Hoban

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I started training at the age of 12 to overcome adversity. It soon became my release, my ground zero. No matter what adversity life threw at me, I knew I would always feel better and think about things in a positive light after an exhausting workout. At the time I wasn’t sure if it was because I felt more empowered or that I was so drained I didn’t have the energy to worry anymore. Either way, working out became my therapy and I have used it ever since to cope, reset, and focus on changing my life for the better. So if you’re ever feeling in a funk, try channeling that passion into a workout. Call it self empowerment or a good old fashion endorphin rush. Either way, it beats the hell out of laying around feeling sorry for yourself.

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From Mediocrity to Greatness by T.J. Hoban

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The difference between “hope” and “will” may seem slight, but I assure you it separates mediocrity from greatness. Their relationship is like that of slave and master. Hope is a feeling that one may attain whats desired. “I hope I succeed. I hope I don’t fail. I hope…” Will is a self-assertive creative drive in all individuals that leads us to accomplish something. “I will succeed. I will not fail. I will…” Hope relinquishes power to an outside force. Will becomes the force. This may seem like rhetoric, but the shift from hoping to willing will change your life. We’ve all heard of The Secret. Although you may not be able to will a bus from running you over, the more you assume responsibly for your success through the power of positive thinking and action, the greater your life will become. We all have an innate subconscious tendency to be drawn toward our thoughts. When you change your thoughts from, I hope to I will, something very subtle yet magnificently powerful occurs. We begin to attain, achieve, and succeed in ways we had only hoped. I’ve personally used this to better my life. And not just my career, but also my health. Eg: Whenever I’d fly home for the holidays and half the plane were sneezing, I’d say to myself “I hope I don’t get sick.” And without fail, I always would. Than 14 years ago I decided to tell myself “I will not get sick!” And I visualized my body destroying whatever virus or bacteria I just inhaled. Sounds hokey, but it worked. I haven’t been sick since. The mind is a powerful weapon that can either make or destroy you. It’s your responsibility to understand it and use it to achieve the life your desire. You may think there are somethings you absolutely can not change. But you can change your thoughts and feelings about those things to make your life better. In short, don’t be a slave to hope. Be the master of will and you will… TJ Hoban © ‪#‎tjhoban‬ ‪#‎motivation‬ ‪#‎inspiration‬ ‪#‎fitspo‬ ‪#‎motivationalquotes‬ ‪#‎inspirationalqoutes‬ ‪#‎fitness‬ ‪#‎think‬ ‪#‎positive‬

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