'How to Squat Properly' by Mike Boyle

Mike Boyle is one of the biggest names in the strength and conditioning world. Dan John (as mentioned in the video) is another one. When both of these guys recommend using a goblet squat to teach squat form, I'm gonna have to follow their lead! From what I know, all of this sounds excellent and it is definitely worth 4 minutes of anyone's time.

You can find more Mike Boyle here: http://www.bodybyboyle.com/

You can find more Dan John here: http://danjohn.net/

What is Riboflavin?

Riboflavin is a B vitamin (B2) and plays a role in energy metabolism (metabolizes fats, ketone bodies, carbohydrates and protein). As a B vitamin, it promotes healthy skin, hair, eye and liver health, along with helping the nervous system function properly. Additional functions of riboflavin include helping the body convert vitamin B6 and folate into forms it can use and playing an important role in body growth and red blood cell production. "Symptoms of riboflavin deficiency include fatigue, slowed growth [and] digestive problems" (1).

Good sources of riboflavin include:

• Milk
• Beef
• Fish
• Bananas
• Green beans
• Asparagus
• Spinach
• Legumes
• Almonds

Sources:

1. http://umm.edu/health/medical/altmed/supplement/vitamin-b2-riboflavin

2. http://en.wikipedia.org/wiki/Riboflavin

3. http://www.healthaliciousness.com/articles/foods-high-in-riboflavin-vitamin-B2.php

Is Tilapia a Good Source of High-quality Protein?

I knew that tilapia was a protein-rich and popular source of food-stuff protein with bodybuilders/strength atheletes, but I was unsure of whether it was a good source of high-quality protein. As it turns out:

Yes, it is!

Not only does tilapia have 7 grams of protein per ounce, but it contains all 9 essential amino acids, making it a complete protein. Nutritiondata.self.com gives it an amino acid score of 124/100.

Sources:

http://nutritiondata.self.com/facts/finfish-and-shellfish-products/9244/2