A Fantastic Way To Improve Your Squat
Paying attention to ankle health can go a long way!. Whenever we struggle with squatting, the first area to be blamed is typically the hips. While addressing hip mobility and stability can certainly help the squat, we can’t just stop there. A huge influencer of squat ability is ankle health. Unfortunately, this region is frequently forgotten about, leading to poor form and injury.
Read full storyWant To Be Stronger? Move Slower.
It's simple and extremely effective. Tempo training is an absolute superpower. Your ability to slow down lifts and perform them under control is the true definition of fitness. Not only does this intentional pacing increase the difficulty of each exercise, but it elevates your balance, coordination, and overall mobility. If you want an ultra-effective challenge, it doesn’t get more functional or productive than this!
Read full storyIs It Even Necessary To Do a Core Routine?
If you’re clever, you may be able to skip it entirely. If you ask most people what core training looks like, they’ll get down on the floor and do a plank hold or some sit-ups. While these exercises have a time and place, it’s time to flip our perspective of what true core training is. We’re so caught up in flexing and extending the spine to work the ‘six-pack’ that we can forget what the core’s main purpose is.
Read full storyA Personal Trainer's Advice for Those Who Are Scared to Run
Practical tips for getting over your fears and lacing up the shoes. Whether you’re coming off a long break, or you’re completely new to the sport, running can be intimidating. As a personal trainer I know the struggle. One of the most frequent questions I hear revolves around how to get ‘over the hump’ and start running when you’re lacking the confidence or tools to do so.
Read full storyThis Exercise Is Flying Under Everyone's Radars
Everyone is aware of the famous plank exercise, but how many have tried this clever alternative? The reverse plank is particularly effective because it addresses many of the deficits we have within the body. Not only does this unique movement improve strength in many of our weak areas, but it also acts as a fantastic injury-prevention tool.
Read full storyThe Mt. Rushmore of Leg Exercises
You can do all of these movements in your own home!. If you’re wanting a way to improve your performance as a runner, look no further than strength training. Building stronger, more resilient tissues can do everything from increasing your endurance on those long runs to leveling up your power for those dreaded hill climbs. Where most runners go wrong, is thinking that strength training can only occur in a gym with barbells. The reality is, you can crush an ultra-effective leg workout at home using nothing but your body weight.
Read full storyHow to Foam Roll for the Best Results
In the past ten years, foam rolling has exploded in popularity. These days, you can’t enter a fitness facility without coming across at least a few soft tissue devices. Unfortunately, along with this huge spike in interest has come a ton of misinformation. While foam rolling can assist your performance and health outcomes, many of us are giving rollers more credit than they truly deserve.
Read full storyHow To Kick Knee Arthritis in the Butt
Knee osteoarthritis is a condition that affects millions of Americans every day. This is a degenerative condition of the cartilage that presents itself in joints. Symptoms include pain, stiffness, a limited range of motion, and a decrease in overall functionality. If worsened, this condition can frequently lead to joint surgery down the road.
Read full storyThis 1 Ridiculous-Looking Exercise Can Reduce Your Physical Pain
If you’re brave enough to try it, you’ll gain a great reward!. Due to the way most of us live our lives in the 21st Century, there are areas of the body that virtually always seem tight and sore. Due to excessive sitting, technology use, and stress, the anterior hip and mid-spine frequently give us grief. Fortunately, there is an exercise that improves the mobility and functionality of both these areas. If you want to improve your form in the gym, reduce back pain, or get rid of those stiff hips, this one exercise is a must-try!
Read full storyDebunking the Runner's High
The runner’s high describes the euphoric state resulting from long-distance running. It’s the highly coveted sensation of overcoming the rigor of endurance activity. Many will describe this experience as ‘finding their rhythm’ or locking into a ‘flow state’.
Read full storyA Strong Core Doesn't Always Equal No Back Pain
This mindset is hurting us big time. If you go see a personal trainer about back pain, you’ll likely be told to strengthen your core to fix your problems. While there are cases when this logic is efficacious, assuming that this is the end-all-be-all solution is flat-out wrong. Unfortunately, many of us try still try to desperately strengthen the core without realizing that we’re not getting to the root of the problem. This leaves us frustrated, discouraged, and confused.
Read full storyPlease Stop Stretching Your Neck!
There's a much better & faster solution for your pain... Are you struggling with excessive neck pain and soreness? You may be surprised to hear that stretching won’t help you all that much. While lengthening a muscle is often our first thought when discomfort arises, there is very little evidence to show that it will improve the root of your pain. Yes, stretching can feel good, but it may not be doing anything productive…there is a distinct difference.
Read full storyWhen It Comes Exercise, Age Doesn't Matter
“What should I be doing as a 65-year-old?” is a silly question. One of the most frequent questions I get as a kinesiologist is, ‘What exercise should I do as a [insert age here] year-old?”. The truth is, this question is incredibly hard to answer. When it comes to running and exercise in general, age is more irrelevant than you may think. It’s impossible to have a good plan of action based on this information alone.
Read full storyThe One Core Exercise That Every Runner Should Be Doing
Some of the most functional exercises are the ones that look a little…out there. A perfect example of this is the bear plank walk. It’s a dynamic, animal-like movement that challenges everything from core stability to whole-body coordination. Due to its unconventional style, however, many individuals overlook this movement and do planks, sit-ups, etc. While these other exercises aren’t necessarily bad, all of us runners could benefit from branching out of the norm when it comes to strength training.
Read full story5 Life-Changing Training Habits You Can Start Today
Many of the easiest ways to improve your performance on the roads have very little to do with running itself. If you feel as if you’re plateauing or burning out, it may be time to look beyond the miles you’re logging weekly. Running at an optimal level means training hard and smart. To run wisely, you must account for all aspects of your health as you navigate training.
Read full storyThe Ultimate Exercise for Seniors…and Those Who Feel Like One
While it’s easy to blame daily stiffness on age, your lived experience alone won’t tell the whole story. For whatever reason, many individuals who struggle with body aches settle for suffering with them, either because they’re ‘getting up there in age’ or ‘it’s just how life is’. Well, this viewpoint is absolute baloney. Whether you’re 25 or 85, there are strategies you can implement today to get you feeling younger, spryer, and more functional with everyday tasks.
Read full storyEasy Weight-Loss Tips That Your Doctor Won't Tell You About
It doesn't always need to involve strict, painful programs!. Losing weight can be one of the most challenging tasks we face in life, both from a physical and emotional perspective. The body isn’t wired to allow the pounds to ‘just fall off’, and the brain has a hard time being convinced that it’s even worth it. Despite this, it's absolutely possible to lose weight, and it doesn’t always need to involve a strict program or gym regime.
Read full storyMany People Are Confused About What 'Cardio' Really Is
Even personal trainers get this wrong! Here's what you need to know. Cardiovascular exercise is one of the most misunderstood aspects of health and fitness. No, it’s not limited to your hour-long bike rides or 10km road races. Cardio activity is so incredibly accessible to everyone, regardless of one’s fitness status or time availability. In fact, you’ve probably done far more cardio work this past week than you’re giving yourself credit for.
Read full storyYou May Be Holding Your Cellphone Wrong
No one is talking about this common injury risk... It’s common knowledge that excessive phone use isn’t good for anyone. It narrows our attention span, disrupts sleep cycles, and encourages a sedentary lifestyle. What isn’t nearly as well documented or appreciated, however, is the detriments around the physical act of holding your phone all day. You may be shocked at just how much damage that little 140–170g device can cause.
Read full storyAddressing the Biggest Myth About Weight Training
We all seem to believe it...even some personal trainers. People say it all the time. “Weight training isn’t cardio. It doesn’t count.”. In the grand scheme of things, weights may not be the most ideal form of cardiovascular activity, but it’s ridiculous to overlook it entirely. Too often we get into this mindset that only organized, endurance-based activities like running or biking count. It’s high time we realized that cardio training is far more flexible than that, including your activities of daily life and, yes, even weight training.
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