Ever go to the gym and wake up the next day feeling like you can’t move? That sore- wow I worked out hard yesterday- feeling? Well, you can thank DOMS for that. DOMS stands for delayed onset muscle soreness. The science of why DOMS occurs isn’t exact, but a lot of research points to the […]
Everyone has those days where you feel like you are one with your mattress. Finding the energy and motivation to get up and get going for the day can be hard. Did you know that exercise can actually help lift your spirits, help you get more sleep, and have more energy? You just have to […]
The human body is an amazing thing. Physiologically, there are so many things that happen in unison that keep us alive. Muscles, bones, and fat are three major components of the body. We need all three to survive, including fat. Having too much or too little of any of these things can lead to a […]
Some people dread the word ‘exercise.’ Thinking about purposefully going to the gym can be very intimidating. Too often people will find every excuse in the book not to go to the gym. “I’m too tired,” “I don’t have enough time,” or my personal favorite “I don’t want to get sweaty.” Motivation is hard to […]
Celebrate Halloween with this spooky workout! Warm up before trying any of these moves. Begin with 10 repetitions each. Do not perform any exercise that causes or increases pain. Jack O’Lantern Squats Begin in an upright position. Take a small hop forward, landing with soft feet into a squat position, weight in your heels and […]
There are so many different types of equipment that can be used in an exercise program. Two of the most popular types of equipment are free weights and weight machines. But how do you know which type to use? Each has their own pros and cons, but depending on your goal one could be more […]
Have you ever tried exercises on a BOSU Balance Trainer? This half-dome stability ball is great for building a strong core, ankle stability and work on overall strength, balance and coordination. Challenge yourself by adding a BOSU Balance Trainer to your current strength routine. Below are 7 BOSU exercises with runners in mind focusing on […]
Conversation Pace Run Conversation pace running should be a staple to any training plan. In fact 75-80% of your weekly mileage should be done at conversation pace. So what exactly does that mean? Think about a normal run for you. Are you breathing heavily and struggle to get any words out? Or are you relaxed, […]
The Burdenko Method Do you know what Burdenko is? The Burdenko Method is part of the Burdenko Water and Sports Therapy Institute. Dr. Igor N. Burdenko founded the institute in 1984, focusing on the practical application of water and land exercises. He takes a holistic approach to rehabilitation, conditioning, and training which allows the method to […]
Now who doesn’t do squats and lunges as a part of their workout routine? Squats and lunges are great multi joint exercises utilizing multiple muscle groups, making them very effective and useful in a variety of exercise programs. Not only do squats and lunges strengthen, but they help with balance, stability, and can even improve […]
It’s no secret that being active is a key to a healthy life. Whether you go to the gym, swim, play sports, or go for a walk with your dog- it’s all physical activity. But how much exercise should you be getting? While everyone is different, there are guidelines for the average adult to shoot […]
Are you no longer seeing results from your exercise routine? Are you familiar with the principle of progressive overload? If not, this might be what you’re missing. Your body has most likely adapted to the demands you have placed on it when you started your exercise routine. If you do not increase the amount […]
It’s #WorkoutWednesday and time for a fun new animal inspired, full body workout routine. Warm up before trying these 6 moves. Begin with 10 repetitions each. Do not perform any exercise that causes or increases pain. Frog Squats Frog squats are a challenging exercise strengthening the quads and glutes while increasing hamstring flexibility. Start with […]
Do you stretch after playing golf? Post-round stretching is just as important as your dynamic warm up. The goals of these static stretches are to decrease stiffness, prevent soreness and increase golf flexibility. The muscle is taken to a point of mild stretch and held for 20-30 seconds. Perform 2-3 repetitions of each exercise. Do […]
Happy Yoga Monday! Today I thought we’d address some Yoga Etiquette. Whether you’re thinking about going to your first class or you’re a veteran yogi hopefully you’ll find some useful information in today’s post. Turn off your cell phone Or better yet, don’t even bring it into the yoga room! One of the goals of a […]
Child’s pose, or Balasana as it is called in Sanskrit, is a resting and restorative pose in the practice of yoga. In addition to offering a gentle stretch for the hips, thighs and back, Child’s pose also slows the mind by calming the central nervous system and offers an opportunity for inner reflection by allowing […]
The Paleo diet is quickly gain popularity and is taking the diet world by storm. It is also known as the “Stone Age Diet”. What exactly is this diet? To simplify it, it is a diet that focuses on eating like our prehistoric ancestors did. This was back in time when we did not have […]
In celebration of the Boston Marathon today I wanted to share the yoga pose that I feel has really helped me the most as a runner! When I first began running a few years ago I had a lot of trouble with my piriformis, a small muscle located in the gluteal region – also known […]
Spring is a great chance to clean out almost anything including what you eat on a regular basis. As the cold weather goes away finally (Yay!), we start to lose interest in those winter foods such as soups and casseroles. The other good thing about spring coming is that many fresh fruits and vegetables are […]
In the most literal sense, a Sun Salutation or Surya Namaskar as it is called in Sanskrit, the language of yoga, is a specific series of yoga poses performed in sequence. While the history of the physical practice of the Surya Namaskar sequence is a bit unclear, it is known that it was originally a […]
