Best Non-Traditional Core Exercises for a Strong, Stable Core and Flat Belly

Our core may well be the most important part of our bodies and the most influential facilitator of movement. The core is much more than just your washboard ab muscles and is made up of every muscle in your torso. This includes not just the superficial muscles, but the deep internal muscles supporting the torso and the spine. The core muscles are (or should be) involved in virtually every movement of the human body, providing support and stability as we perform complex activities including exercise and activities of daily living.

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Get leaner, faster, and stronger by lifting heavy

I’ve heard countless excuses for why people don’t want to lift heavy (or heavier). Women often times don’t want to get “bulky.” Bodybuilders don’t want to lose mass. Cross-fitters and endurance athletes don’t want to compromise performance or stamina. The list goes on. But the bottom line is that heavy lifting (1-6 reps max.) has just as many benefits as other exercise styles and will not compromise your size or stamina. So here are my top reasons for lifting heavy and how I incorporate it into my workout regimen.

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Rhabdo: What you NEED to know and how to prevent it

Rhabdo may sound like a cool name, but it’s actually a really, really not cool medical condition brought on by excessive physical demands. You may have seen a few articles pop up here and there in newspapers like the New York Times labeling it as a harmful side effect of high intensity exercise. I’ve also seen countless social media posts giving high intensity exercise a lot of flack for causing rhabdo. So I’ve decided to clear up a few things about both rhabdo and high intensity exercise.

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If you master just one exercise, this should be it

Have you ever performed a jumping, lunging, or squatting movement and felt pain or discomfort in your knees? Have you never missed a leg day, but still haven’t been able to fully develop your glute muscles? Failing to do this one movement properly could be the cause of both of these problems. And that movement is the HIP HINGE.

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Activity trackers: Worth the investment?

Nearly 50 million wearable activity tracking devices (e.g., Fitbit, Apple watch, etc.) were shipped in 2015, and that number is expected to grow to 125 million by 2019. These wearable devises were also rated as the number 1 top fitness trend in 2017 by over 1,800 health and fitness professionals. But, are these devices actually successful at motivating consumers to live healthy, active lifestyles in the long-term? In other words, at anywhere from $100 to $1000+ a pop, is wearable technology really worth the investment?

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To walk or to run, that is the question

I get this question all the time – “Do I have to run?” It’s no secret that many of us do not like, or rather loath, running. It tends to be one of those love it or hate it types of exercises. I personally enjoy running, but not enough to run a marathon or even to run every day. And according to the research, you don’t have to! That’s good news for those of us who prefer other activities to running. For example, briskly walking has the same (if not more) benefit to running when compared mile-to-mile. Continue reading “To walk or to run, that is the question”

4 must-do yoga poses for runners

Running is an excellent weight-bearing, full body cardio exercise. It can also cause a lot of tightness in the hips, calves, knees, hamstrings, and front body, which is why it’s important to stretch regularly after running (and any workout for that matter). So here are 4 of my favorite yoga poses to do after a run that hit all those tight places! Each pose should be held for 10-30 seconds and done 2-3 times.

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8 fun ways to vary your workouts

We all know that to prevent a plateau and get results we have to vary our workouts every so often. A lot of us do this naturally by increasing reps or weight (or distance for cardio) when the exercise starts feeling less challenging. But this definitely isn’t the only way to vary your workouts. And if you’re anything like me, just increasing reps or weight can get kind of boring after a while. Also, at some point, this too becomes somewhat predictable for your body. In this article I’ll talk about some of my favorite ways to vary my workouts that get results AND keep you engaged!

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Tips for approaching weight loss with children

Overweight and obesity have become the number 1 health concern related to children and teenagers. It now surpasses even drug use and smoking. Why should these conditions be such a concern? The reason is because they are not just associated with, but actually cause, a range of serious and detrimental health problems, including high blood pressure, high cholesterol, and type 2 diabetes. High blood pressure and cholesterol are related to heart disease, which can cause premature death. Type 2 diabetes is associated with many debilitating long-term complications like eye disorders leading to loss of vision, kidney disease, nerve damage, and plaque buildup in the blood vessels.

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