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An Unconventional Training Idea for Older Women
Read More: An Unconventional Training Idea for Older WomenA new paper in the Journal of Sports Sciences, in setting up what turns out to be a highly unusual and interesting experiment, casually drops this little fact-bomb in its opening sentence: “The cardiac phenotype of a substantial fraction of the population, i.e., mature women, is mainly unresponsive to endurance training.” Wow. The hearts of mature women…
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How to Train Your Deep Core for Spine Stability and Injury Prevention
Read More: How to Train Your Deep Core for Spine Stability and Injury PreventionIf you’ve ever tweaked your back deadlifting, running, or working out in general, you’ve discovered that even a minor back injury will sideline your fitness for weeks. While paying attention to proper exercise form is part of the prevention strategy, there’s more to the story. To avoid this fitness pitfall, you need to train your…
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How to Incorporate Your Dog Into Your Workout Routine
Read More: How to Incorporate Your Dog Into Your Workout RoutineOur dogs are our biggest fans. No one is ever as excited as our pets when seeing us return home after a long day out or a weekend away. They are cheerleaders and motivators and support us even when we don’t do the best job of supporting ourselves. And for that reason, they make incredible…
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5 Ways to Train With a Sled
Read More: 5 Ways to Train With a SledIf you train at a gym that’s embraced functional training, you (hopefully) have a dedicated space for sleds — that is, the apparatus with the skis on the bottom, a place to stack weights on the top, and poles to grab a hold of. If so, you’ve surely seen the most common use of the…
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How to Prevent Stress Fractures from High-Impact Workouts
Read More: How to Prevent Stress Fractures from High-Impact WorkoutsWarmer weather brings more outdoor workout opportunities — from running, to outdoor HIIT and even obstacle course racing. While enjoying the fresh air, many fitness enthusiasts find new energy. It’s a great way to revamp your routine, but that energy can also lead to harder and longer workouts without even noticing how time flies. The…
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How to Train Around Joint Aches — and When You Shouldn’t
Read More: How to Train Around Joint Aches — and When You Shouldn’tYou’re a beast in the gym… that is, until a joint injury or flare-up from arthritis, bursitis, tendinitis or a sprain threatens to sideline you. Even if you’re diligent about taking preventive measures to protect the joints — warming up the surrounding soft tissues, using proper form during exercises and taking supplements that promote joint…
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6 Effective Pelvic Floor Exercises — That Aren’t Kegels
Read More: 6 Effective Pelvic Floor Exercises — That Aren’t KegelsHow many of you are willing to run and jump wearing white leggings? Giggles followed when I asked this question of a group of ladies, but why? Because we’re not used to discussing pelvic floor health and incontinence in public. But it’s about time for open and honest awareness of how this topic affects so…
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Runner Carolyn Su Creates Space for People of Color to Feel at Home in the Sport
Read More: Runner Carolyn Su Creates Space for People of Color to Feel at Home in the SportThe Limitless series is presented in partnership with Under Armour Like many runners, Carolyn Su was initially drawn to the sport as a form of exercise. Su was in college and had been struggling with an eating disorder. At the time, “I just needed to monitor calories in versus calories out,” she says. “It wasn’t…
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6 Fitness Mistakes to Avoid When You’re 50 and Older
Read More: 6 Fitness Mistakes to Avoid When You’re 50 and OlderSo much changes as we age, but too often we’re so focused on the mere physical aspects over the way our appearance shifts, we neglect to realize just how much our insides are changing, as well. A big change we do notice as we age, besides those wrinkles, are aches and pains in our bodies.…
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8 Exercises to Get You Moving in the 3 Planes of Motion
Read More: 8 Exercises to Get You Moving in the 3 Planes of MotionThere seems to be a disconnect between real life and exercise. “We do not live in a one-dimensional world,” says Samantha Parker, MS, CPT, 500-hour RYT, author of Yoga for Chronic Pain … WTF? (Neoteric Movement Systems, June 2018). “We’re constantly twisting and turning, whether it’s to pick up children, put luggage in an overhead…
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5 Strength Exercises to Do While Stuck at Your Desk
Read More: 5 Strength Exercises to Do While Stuck at Your DeskIf you’re like most Americans, you spend the majority of your time sitting in a chair. In fact, our work-saturated society has only become more stationary, with sedentary desk jobs increasing 83 percent since the year 1950, per research by the American Heart Association. Even when we’re not at work, we spend a great deal…
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7 Steps to Mastering the Push-Up
Read More: 7 Steps to Mastering the Push-UpI’m going to let you in on a secret. As an adult, I couldn’t do a single push-up from my feet until my mid 30s. And trust me, I tried everything: Starting on a smith machine, then progressing the bar lower Increasing reps on my knees Changing hand positions Decreasing range of motion to prioritize…
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Do Your Shoulders Need Mobility or Stability Work?
Read More: Do Your Shoulders Need Mobility or Stability Work?I see a lot of shoulder injuries in my line of work. Truth be told, it is probably the most commonly injured joint in clients I work with. Why? The shoulder is notoriously one of the most mobile joints in the body. Think of the shoulder as a golf ball on a tee. The tee…
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At home workouts, Bodyweight Workouts, Training Techniques for Women, Training Tips, Training Tips for Women
The Pros and Cons of Virtual Workouts
Read More: The Pros and Cons of Virtual WorkoutsWith the world slowly moving closer to a new normal in this post-pandemic era, one can’t help but wonder what to do about a gym membership now that they can actually leave the house. Gyms were hit hard during the height of the pandemic, and while many faithful members have flocked back to their favorite…
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Is Stretching Good or Bad? A Comprehensive Look
Read More: Is Stretching Good or Bad? A Comprehensive LookDo you remember the Presidential Physical Fitness Test from grade school? If you’re reading this in the U.S., there’s a good chance it brings back memories of having to do pull-ups, run a mile, and do sit-ups in front of all the kids in your gym class. As an overweight kid, I learned that I…
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9 Science-Backed Tips for Changing Your Body Composition
Read More: 9 Science-Backed Tips for Changing Your Body CompositionAs you probably know, there’s a vast difference between losing weight and losing body fat — aka getting lean. Keeping your body fat in check isn’t just about physical appearances, but the long-term benefits of being lean and mean include a reduced risk of heart disease and diabetes and the prevention of certain types of…
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7 Things to Consider When Choosing a Gym for Group Fitness
Read More: 7 Things to Consider When Choosing a Gym for Group FitnessMany of us are ready to venture back into the world of group fitness, having grown tired of our home gyms and virtual workout subscriptions. Let’s face it: It’s hard to work out alone for months on end when you’re used to the energy of training in a group. That’s not to say there aren’t…
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4 Tips for Sticking to a Fitness Routine Without Support
Read More: 4 Tips for Sticking to a Fitness Routine Without SupportIt would be great to live in a world where fitness is celebrated every minute of every day. Unfortunately, many of us have friends and family who are, shall we say, less than enthusiastic about our fitness journey. Your friends bail on you when you try to plan a gym date, and your family groans…
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4 Mobility Exercises for Better Joint Health
Read More: 4 Mobility Exercises for Better Joint HealthHave you ever wondered how many workouts your body will endure in your lifetime? While this may seem like an odd question to contemplate in our 20s, 30s and 40s, it’s an unfortunate fact that our joints generally wear out before our muscles. Therefore, joint pain and stiffness are top reasons why people quit fitness…
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Stability-Ball Exercises, Strength Training for Women, Total Body Workouts, Training Techniques for Women, Training Tips for Women
5 Functional Ways to Use a Bosu Ball
Read More: 5 Functional Ways to Use a Bosu BallNot sure what else to do with a Bosu ball besides crunches? We’ve got you! Here, health coach and virtual fitness studio owner Aimee Nicotera, MS, ACSM-certified exercise physiologist and AFAA-certified personal trainer helps you get the most bang from your Bosu. 1. Find Balance The ability to balance on one leg isn’t just important…
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6 Band-Assisted Exercises to Help You Master Challenging Movements
Read More: 6 Band-Assisted Exercises to Help You Master Challenging MovementsIt’s easy to get into the habit of thinking about workouts in a fairly simple, black-and-white way: Increase the amount of reps performed, or increase the weight lifted, and you’ll make gains. This may be true, but there are plenty of factors that go into making progress, even when you’re following tried-and-true methods. Things like…
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What Is Ego Lifting — and Are You Guilty of It?
Read More: What Is Ego Lifting — and Are You Guilty of It?We have all noticed the guy in the weight room reaching for the all-too-heavy dumbbells or sliding enough 45-pound plates on the Olympic bar to stock a Williams Sonoma, only to struggle — embarrassingly so — to eke out a terrible rep or two. It makes you wonder whether he’s actually training to improve his…
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4 Deadlift Variations for Stronger Glutes
Read More: 4 Deadlift Variations for Stronger GlutesToday’s booty-crazed world has shifted the focus behind us, and we’re not complaining: Your posterior chain is a powerful partnership between glutes and hamstrings that propel you to faster sprints, bigger lifts and higher jumps. You’d be hard-pressed to find an exercise better than the deadlift to strengthen and shape your hams and glutes, but any…
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Best Time to Work Out: Morning vs. Evening
Read More: Best Time to Work Out: Morning vs. EveningNot everyone has the luxury of deciding when they get to squeeze in their workouts amid their busy schedules. But for those who have the flexibility to choose to work out either in the mornings or the evenings, science favors workouts earlier in the day. Why morning workouts have a leg up — and their…
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8 Training Mistakes That Can Lead to Injury
Read More: 8 Training Mistakes That Can Lead to InjuryHave you ever injured your shoulder or back by loading your barbell with too much weight and failing to properly execute the move? Did an inversion-gone-wrong in yoga or Pilates leave you with a muscle strain? How about shinsplints or a sprained ankle from running? Let’s face it: Gym-related injuries happen. But can they be…
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10 Strength-Training Mistakes to Avoid
Read More: 10 Strength-Training Mistakes to AvoidYou probably know by now that strength training isn’t just for athletes. In fact, everybody can benefit from strength training, no matter their age or fitness goals. Not only will strength training decrease risk of injury and improve bone density and joint health, but it also can increase functional strength for better performance in daily…
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What Is Progressive Overload, and How Is It Done?
Read More: What Is Progressive Overload, and How Is It Done?I can’t tell you the number of clients I consult with who ask whether they should lift less weight for more reps or more weight for less reps. And my advice is always to follow a progressive overload program. Progressive overload is a buzzword in the fitness space lately, but it’s really just a more…
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Training News Roundup: Fall 2021
Read More: Training News Roundup: Fall 2021We know you work to stay up to date on the latest in fitness and nutrition research, so we did the hard work for you. Here are a few of the latest studies and facts about fitness that should be on your radar this fall. Does a Crowd Affect Performance? Does sports performance have anything…
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Working Out According to Your Menstrual Cycle Stages
Read More: Working Out According to Your Menstrual Cycle StagesFeeling out of sync with your body and not exactly sure why? Some days workouts go well, yet the very next day, something might seem off. If this sounds familiar, you’re not alone. The reason you notice fluctuations in your workout routine may be because of your menstruation cycle. So how can having — and…
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Trouble Zones: Focusing on Glutes and Abs
Read More: Trouble Zones: Focusing on Glutes and AbsAsk most women about their “trouble zones” and the answers are almost unanimous: their glutes and abs. And with today’s trendy crop tops and booty-licious leggings taking over the fashion scene, these areas are an even hotter hot topic than ever. Years ago, women may have been keen on covering up their glutes and stomachs, but…
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8 Foam-Roller Exercises to Improve Mobility
Read More: 8 Foam-Roller Exercises to Improve MobilityIf you’ve never invested in a foam roller — commonly found at sporting goods stores for around 20 to 40 bucks — you’re doing your muscles a major disservice. Regularly using a foam roller offers many of the same benefits as a sports massage, including reduced inflammation, scar tissue and joint stress, as well as…
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The Perks of Barefoot Training
Read More: The Perks of Barefoot TrainingA good pair of shoes seems like a no-brainer for resistance training, yet every now and then, you’ll see a super-fit person crushing a workout in bare feet. Is there something to this, or is it just some peculiar personal preference? Our dynamic duo of experts weighs in and give a yea or nay on…
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6 Steps to Perfect Deadlift Form
Read More: 6 Steps to Perfect Deadlift FormWhat’s in a name? If it happens to be “deadlift,” then a whole bunch of fear and loathing among the lifting gen pop. The moniker is apt, though. Not that a deadlift will literally kill you, but if you’re doing it right, you’ll be dead tired afterward. Deadlifts engage every major muscle group in your…
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Training News Roundup: Summer 2021
Read More: Training News Roundup: Summer 2021Femme (Fat)al Girls rule when it comes to fat burning, according to research published in Experimental Physiology. Women who are fit and healthy tend to burn more fat than men, giving us the metabolic advantage when it comes to insulin sensitivity and endurance. Muscle biopsies taken from participants who took part in a cycling test…
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3 Big Moves: Drop Sets, Supersets and Giant Sets
Read More: 3 Big Moves: Drop Sets, Supersets and Giant SetsIf you’re looking to shake up your workout routine, there are three techniques you should consider adding to your repertoire: drop sets, supersets and giant sets. These advanced techniques are used to boost the intensity of a workout, improve muscular endurance and shock your body to prevent a plateau. This kind of training also can…
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4 Active Recovery Strategies for Muscle Growth
Read More: 4 Active Recovery Strategies for Muscle GrowthRest is an important part of recovery, but just because you’ve finished a tough workout doesn’t mean it’s best to be idle. In fact, experts agree that gentle movement or light training to get your heart rate up on rest days, aka active recovery, can help move the blood around and help your body repair…
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The 12-Week 5K Training Plan
Read More: The 12-Week 5K Training PlanFor such a simple, innately human movement, running can be intimidating. Just the idea of lacing up may trigger feelings of inferiority. But devotees attest that no other form of exercise is as physically and mentally satisfying, and admittedly the rush of endorphins, aka “runner’s high,” can’t be beat. Neither can the calorie burn: The…
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Bodyweight Workouts, No-Equipment Workout, Training Plan, Training Tips for Women, Workouts, Workouts for Women
Oxygen Push-Up Quest: Midpoint Check-In
Read More: Oxygen Push-Up Quest: Midpoint Check-InIf you’ve stayed on track so far, you’re officially halfway through the Oxygen Push-Up Fitness Quest and well on your way to repping out 50 consecutive push-ups by the end of the month! As much progress as we’re sure you’ve made, 30 days of consistent work toward a goal definitely comes with setbacks and questions. Here,…
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9 Ways to Shake Up Your Home Fitness Routine
Read More: 9 Ways to Shake Up Your Home Fitness RoutineWorking out at home has never been more in vogue than it is now. And there are plenty of reasons to embrace home workouts. Not only do they save time (translation: no more having to trek to the gym and back), but they’re also budget-friendly and allow privacy that working out in a gym doesn’t…
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The Beginner’s Guide to Sprinting
Read More: The Beginner’s Guide to SprintingCompetitive sprinters have some of the most incredible physiques in the world. Genetics aside, countless hours spent on the track sprinting mean well-developed glutes, quads, legs, shoulders, arms and core. Add to that their cross-training protocols and you’ve got the makings of a superhuman. This guide sets you on the road to physique nirvana while…
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9 Steps to the Perfect Squat
Read More: 9 Steps to the Perfect SquatThe barbell squat. No exercise is as dreaded yet as revered. Experts call it the best weight-training move ever invented, and nothing compares when it comes to overall strength gains, growth-hormone release and lower-body muscle-fiber stimulation. And nothing beats you down on leg day quite like a showdown at the squat rack. To help you…
