healthy thanksgiving ideas
Fitness

Happy and Healthy Thanksgiving Meals

When you’re committed to a healthy diet for you and your family, facing a holiday that’s centered around food can produce a lot of anxiety.  Don’t let the Thanksgiving holiday derail your healthy efforts.  The traditional Thanksgiving meal is a celebration of the bounty of fall’s harvest.  Embrace the best cooking methods to celebrate the […]

burpee-progression
Fitness

Embrace the Burpee!

Whether you love them or hate them, burpees will add a challenge to any fitness routine!  Interestingly enough, burpees have been around since the late 1930’s when Royal H. Burpee (no kidding!) invented the first version as part of a fitness test. The original version was what we would consider a “basic” burpee today…. Squat […]

winter-fitness-training-guide
Fitness

A Comprehensive Fitness Plan for Surviving Winter

Winter is a fabulous time to start a running training program. It’s a great time to build your running base and develop your fitness fundamentals including strength and flexibility. Whether you’re training for a spring half marathon, or learning to run for the very first time, use these tips and tools to get started on […]

diamond push-up
Fitness

Take on the Challenge of Diamond Push-Ups

The push-up and it’s many variations has become a staple in many routines as body weight workouts gain popularity. One variety of push-up that you may want to incorporate is the diamond push-up. Often seen in military-type workouts, the diamond push-up is a fairly advanced move that will not only challenge the muscles of the chest, […]

A woman is exercising and doing a HIIT elliptical workout.
Fitness

The Benefits of Low Impact Elliptical Workouts

Are low impact elliptical workouts a good fit for you?  Elliptical workouts are easier on the joints than treadmill walking and running and the calorie burn is very similar.  Here are the benefits of low impact elliptical workouts, with guidance on getting the best workout on your elliptical machine.   Elliptical workouts maintain and improve […]

trx-bands-workout
Fitness

Using TRX Bands: A Total Body Workout

With the popularity of bodyweight-only training routines, the TRX (and other suspension training systems) has become a great way to up the intensity of bodyweight exercises. Invented by a former Navy SEAL, the TRX suspension training system uses gravity and the user’s own bodyweight to create a fun, but challenging way to train the entire […]

healthy-halloween-fun
Fitness

Healthy Halloween Fun Besides Trick-or-Treating

Ready for spooky fun this Halloween?  The last few weeks of October are the height of fall and Halloween activities. With scary celebrations and fall festivals in every small town, there are plenty of opportunities to get your heart pumping. These are some of the best ways to have some Halloween fun with your family […]

healthy-halloween-snack-monster-apples
Wellness

Healthy Halloween Treats

Image Source: parentingchaos.com Looking for ways to challenge the endless sugar fest this Halloween?  Halloween is a lot of fun but the overwhelming candy and junk food is really something to fear!  No need to scream!  We’ve got ghoulish delights that will let you celebrate scaring you to death.  From traditional favorites to family friendly […]

running-technique
Fitness

Tips for Good Running Technique

Runners come in all shapes and sizes, so it’s no surprise that “proper” running technique can be a tough thing to pin down.  If you constantly hurt after a run, chances are you have a flaw in your running form that you’ll want to clean-up.  If you’re struggling to improve your time for a particular […]

building muscle elliptical
Fitness

Building Muscle With The Elliptical

When most people think of working out on an elliptical machine, building muscle is rarely the first thing that comes to mind. Most immediately go to the cardio benefits of the elliptical and its role as a great calorie-burner and fat-loss activity. But if one of your goals is to add a little bit of […]

training for half marathon
Fitness

What You Need to Know Before Training for a Half Marathon

When you need a new training goal, a half marathon may well be the perfect distance.  The course is long enough to challenge experienced runners but manageable enough to allow training for a goal time or performance.  You can use your half marathon as the first step towards preparing for a full marathon or to […]

faster running technique
Fitness

5 Surefire Ways to Run Faster and Harder

For any runner who wants to run faster, sometimes it’s best to take a step away from the running and focus on some drills that are specific to building speed. These drills can serve as a dynamic cool-down routine after an easy jog or as a warm-up routine before a regularly scheduled workout. They can also be […]

dumbbell-row-strength
Fitness

Strength Training to Boost Your Miles

Whether you’re a recreational runner who puts in a handful of miles each week, or a competitive runner who covers some serious distance, chances are you want to become a better runner. You may want to improve your time, increase your distance, run more efficiently, or simply stay injury-free. But if you really want to […]

Chin-Ups-and-Pull-Ups
Fitness

What's the Difference Between Pull-ups and Chin-ups?

Even though they’re very similar and effective, pull-ups and chin-ups are two different movements that target different muscle groups. Pull-ups have a reputation as being one of the more challenging bodyweight exercises, as they demand quite a bit of strength. Chin-ups, on the other hand, are often seen as an alternative to pull-ups and many […]

home-gym-basics
Fitness

Home Sweat Home: All About Home Gyms

Whatever your fitness goals, a home workout space can help make them a reality. You’ll eliminate commute time to the gym, avoid having to lug around a change of clothes, and have the luxury of working out when the time is right. When designing your home gym, keep these tips in mind. Combine cardio and […]

Treadmill Metabolic Workout
Fitness

Using a Treadmill for Effective Metabolic Workouts

One of the nice things about treadmills is they are an excellent tool for all fitness levels. Whether you’re a first-time exerciser looking to build cardio endurance and lose some fat, or an experienced fitness enthusiast looking to take your performance to a new level, the treadmill is a great choice. Keep in mind your treadmill […]

Bicep Curl Tips
Fitness

Getting the Most Out of Traditional Bicep Curls

The bicep curl is an old-school weightlifting technique that has stood the test of time.  If you’re looking to add some muscle and shape to your arms, the classic bicep curl is the way to go. 3 Tips to Better Bicep Curls. 1. Focus on form first. Way too many fitness enthusiasts think they need […]

post pregnancy women with baby doing glute bridge
Fitness

What You Need to Know About Your Post Pregnancy Core Workout

Properly training your post pregnancy core muscles will get you back to your workouts and training sooner and more safely.   Core exercises will also help you keep up with your little one(s), reduce low back pain, and improve post-partum recovery and health.  What you might not know is that core workouts are not created equal.  […]

Barbell Shoulder Press Technique
Fitness

Barbell Shoulder Press Technique Tips

The barbell shoulder press is one the best exercises you can do for building wider-looking, more powerful shoulders. The problem, however, is that many exercisers often perform the lift incorrectly and set themselves up for an injury. While at first glance the shoulder press seems quite simple, there is quite a bit of technique that […]

What is the Best Time to Exercise
Fitness

Best Time to Exercise to Maximize Results

I’m often asked what is the best time to exercise.  My short answer is that it boils down to what works best for each individual when they take into account schedules, energy levels, and motivation. While some people feel stronger and more energetic first thing in the morning, others find that later in the day […]

Lunges: Tips for Perfect Technique
Fitness

How-to Do Perfect Lunges: Technique and Tips for the Best Results

When it comes to lower body exercises, few can match the overall benefits that lunges provide.  We will walk you through how-to do lunges perfectly for biggest results. This one simple exercise is great for developing the glutes, quadriceps, hamstrings, calves, and even your abdominal muscles, all at the same time. Best of all, you […]

Lifting Weights and Building Lean Muscle: High vs Low Reps
Fitness

Lifting Weights to Build Lean Muscle: High vs Low Reps

Strength training is important in building lean muscle to help your body perform and look better.  Lifting weights is also a metabolism booster by building lean muscle you will burn more calories and add definition to your body.  The right strength training plan can prevent injury by improving your posture, building core strength, and helping […]

Fitness

Benefits of Free Weights vs. Machines – The Debate

One of the longest standing debates in the fitness industry is whether you get a better workout using free weights vs. machines. To end the suspense early here, the best possible answer is……it depends! How do Free Weights & Strength Machines work differently Very few will argue that free weights generally provide a more complete […]

Best Muscle Recovery Foods for Post Workout Regeneration Meals
Fitness

Muscle Recovery Foods for Post Workout Meals

Here is a great summary of some of the best muscle recovery foods when you’re feeling rundown following a tough workout.  You could recover more quickly after tough workouts, with improved post-workout nutrition.  Taking advantage of the best muscle recovery foods and timing around your workouts can go a long way when it comes to […]

Kettlebell Circuit for a Strong Back
Fitness

Kettlebell Workout to Build a Strong, Pain Free Back

If I had to pick one piece of fitness equipment and workout style to help prevent and/or treat low back pain, the choice would be easy – it would be the kettlebell workout. It’s estimated that over 70% of the US population experiences some type of low back pain, with nearly half of them never […]

Front Squat vs Back Squat
Fitness

Best Squat Style to Build Strength – Front Squat vs. Back Squat

Squats should be a staple in most fitness routines.  From bodyweight squats to resistance band squats to free-weight squats, there is an option for almost every level of fitness. For those who are a bit more advanced in their squat, a bit of a debate has developed what it comes to the back squat  – […]

Fitness

Mix Up Your Reps & Weights For Better Gains

Plateaus are often part of the process when it comes to a fitness training routine.  Sometimes it’s the body hitting a strength plateau, getting stuck in the middle of a weight loss goal, or not being able to break through a distance or time barrier on a run. The human body has an amazing way […]

5K Training Tactics to Schedule to Crush Your PR
Fitness

5K Training Tactics to Schedule to Crush Your Personal Record

This 5K training schedule will get you ready to take control of your preparation to level up your 5K performance. While you can never guarantee hitting your next personal record, you’ll want to check out these techniques. From your training schedule to pre-race nutrition, preparation is the difference between a pretty good run and leading […]

Beach Workout Fitness Circuit of Sand Exercises
Fitness

Beach Workout – 3 Fitness Circuits of Sand Exercises

A Beach workout is a great way to enjoy your vacation without taking a week or so off from exercising. In fact, you can enjoy that vacation a little more by hitting the beach for a challenging full body workout. Taking your beach workouts to the sand is a great way to challenge your stability, […]

Best Fat Burning Exercises - Running
Fitness

Best Fat Burning Exercises for Slimming Down Body Fat

Our list of the best fat burning exercises are the holy grail of workouts.  Workouts that are directed at burning fat combine compound movements, cardiovascular intensity, and full body strength training.  They also need to be simple enough to be completed with decent form, even under fatigue.  If your goal is to burn fat while getting fitter and stronger, here’s how to create the most powerful workout.

Your Body's Natural Shock Absorbers
Fitness

Save Your Joints by Using Your Body's Natural Shock Absorbers

Many people make the mistake of landing on their heels when jogging, jumping, etc.  Continuous heel strikes tend to pound the body and over time can lead to shin splints, knee pain, foot/ankle injuries and hip/low back problems. Use Your Body’s Natural Shock Absorbers The balls of your feet are your body’s natural shock absorbers.  […]

Building the Best Workout Music Playlist
Fitness

Building The Best Workout Music Playlist for Exercising

Music has long been used to direct human movement marking back to ancient Romans including the use of drums to synchronize the strokes of their rowers on ships. The human body naturally wants to find rhythm with music and this strategy can be used during exercise as a powerful tactic to drive increased tempo and […]

Burn Fat with HIIT Training
Fitness

HIIT The Fat with High Intensity Interval Training

As I’ve mentioned in previous articles, High Intensity Interval Training (HIIT) has been one of the top fitness trends over the past few years.  And with good reason, because HIIT works! As more people experience the benefits if HIIT training, you can expect it to continue to be among the hot fitness trends in the […]

How-to Naturally Boost your HGH Production
Fitness

5 Ways To Naturally Boost HGH

If you’re a regular to the workout scene, chances are you’ve probably heard of human growth hormone (HGH). You may have heard of the benefits that HGH offers, including the ability to build and repair muscle, keeping the body fit and energetic, and its anti-aging abilities. You may have also heard that HGH supplementation is […]

Young girl doing kids' exercises on a yoga mat
Fitness

Boost Kids’ Fitness with These 12 Playful Animal Exercises

Need a workout for kids this summer?  Challenge your kids’ fitness and train like an animal with workout moves inspired by the animal kingdom.  Animal exercises are great kids’ exercise.  They make functional training fun and imaginative while improving strength, flexibility, and balance.   Here are a few to get you started. What are Good Animal […]

Yoga Practices - People practicing yoga, doing the child's pose.
Fitness

Perfect Yoga Practice: Which Yoga is Best?

Whether you are looking for a challenging workout or a way to unwind, there’s a yoga practice for you. Yoga’s popularity is growing with everyone from athletes to senior citizens. Based on a 2016 study by Yoga Journal and Yoga Alliance, there are over 36 million practitioners of yoga in the United States alone! This […]

Woman doing box jumps on a plyo box in a gym
Fitness

Are Box Jumps Doing More Harm Than Good?

There’s been a lot of attention lately on athletes who are doing some outrageous box jumps.  To see what I’m talking about, simply search “box jumps” on YouTube and you’ll find plenty to choose from. While these are some pretty impressive hops, they’re also doing more harm than good. Box jumps can be a great […]

Man using kettlebells in his exercise routine.
Fitness

Father's Day Gift Guide – For the Fitness Enthusiast

With Father’s Day fast approaching, it’s time to ditch the traditional gifts of ties, socks and shirts and give dad something he really wants (and needs) . . . the gift of fitness! There are some great options that dad will not only love, but will actually use to help him feel better, move better […]

Two people practicing squat depth - Technical Tuesday post
Fitness

Squat Depth: How Low Should You Go?

There’s always been a lot of debate in the fitness world on what constituted good squat form.  More specifically, how deep should you be going with your squat depth? Ideally you should squat to thighs parallel or just below while maintaining a neutral spine. A good deep squat is very healthy for your knees and […]

Fitness

What To Do The Night Before A 5K Race

Q:  I have my first race coming up. Do you have any tips on what to do the night before a 5K race? -MacKenzie That’s exciting! You are wise to ask this question ahead of time as it pays to be organized and ready to go before the race nerves start to kick in. Here […]