Blog

Strength Training

The Myth of Weight Machines

At any big box commercial gym, you’ll see rows and rows of shiny, sometimes scary-looking weight machines. Whether cable-based or plate loaded, gyms invest hundreds of thousands of dollars on this equipment. The newer ones will even count your reps and display your rest time between sets (okay, that is pretty handy.) The truth is many weight machines are simply not very effective for most people, and can even result in injury. Read on to learn why, and discover more effective alternatives for the best use of your precious time – and even better, don’t require a gym membership!

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Injury Prevention, Strength Training, Wellness

Body in Balance

Body balance is so important in our everyday lives, because it represents control. It’s an often overlooked principle of functioning in everyday life. This is true no matter how old you are. Better body balance keeps you upright, makes it easier to move, and helps avoid injuries. It allows you to perform activities often taken for granted, like walking in open spaces without holding onto something, turning to talk to a companion, negotiating steps or curbs without a handrail, walking in grass or sand, or stepping over obstacles. But body balance falls into the “use it or lose it” category, which means it’s important to practice balance, no matter what your age.

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Motivation, Self care and recovery, Weight Loss

Balance

woman walking on fence

Life pulls us in many different directions. Countless demands and responsibilities seem to control us, rather than the other way around. If we don’t get it all done and look perfect while we’re doing it, we feel guilt, shame, and even worthlessness, that we don’t “measure up” and are therefore a failure. If this is you, it’s time to rethink what it means to be in balance.

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Self care and recovery

Active Recovery: Refresh, Restore, Re-energize

Did you know that no matter how hard your workout might be, the real changes happen when you’re not exercising?

The reason is physiological: when you exercise, your muscles actually experience microtrauma – tiny tears in the muscle fibers. Afterwards, “satellite cells” begin to fuse to the damaged tissues to repair the fibers, making them stronger than before. But this process only happens when at rest – therefore making recovery just as important as the workouts you do.

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Self care and recovery, Wellness

Meditation is for Everyone

When you hear the word “meditation” what comes to mind? Buddhist monks chanting for hours, new age hippies burning incense, pagan religions? There are so many misconceptions about the practice of meditation, because over thousands of years, people have taken this simple act of sitting quietly and just breathing, and made it into something more. Meditation can be whatever you choose it to be. For me personally, it’s a science-backed wellness practice that really helps keep me balanced.

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Injury Prevention, Self care and recovery

Hurts So Good: Why You Should Foam Roll

Foam rolling is one way to perform what’s technically known as “self-myofascial release” or SMR. Learning how to perform basic SMR techniques on yourself can reduce your chances of repetitive stress injury, minimize muscular soreness, correct muscle imbalances and improve your overall flexibility, function and performance.

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Motivation, Wellness

Consistency: The Key to Reaching Your Health Goals

con·sist·en·cy

/kənˈsistənsē/

  • Steadfast adherence to the same principles, course, form, etc.;
  • Agreement, harmony, or compatibility, especially correspondence or uniformity among the parts of a complex thing;
  • The condition of cohering or holding together and retaining form; solidity or firmness.

Consistency is one of your most powerful tools. It helps power you through the day-to-day so you can reach your goals. It can also make tougher routines become more automatic, triggering action, which in turn boosts motivation. [Read: Momentum to Move]

But consistency does not necessarily mean doing the exact same thing, every time, every day or week. Not only is that a path to boredom, but from a fitness perspective it will soon lead to a lack of progress. The body – and the mind – adapt quickly and settle into a new status quo. [Learn more about this, known as General Adaptation Syndrome]. Only through new challenges do we become stronger and more resilient.

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Motivation

Commit to Be Fit: Create a Sustainable Fitness Routine

If you’re like most people, you set some fitness goals (formerly known as New Year’s Resolutions) for the year ahead. Now we’re into February…are you still committed?

Hopefully, you’ve found some activities that you really like. If not – keep looking, keep trying new things until you find what fits you best. But once you’ve figured out what’s the best kind of exercise for you, then comes the really hard part: getting into a regular routine. After all, everyone’s busy and these current crazy times impose even more challenges to our schedules. Read on to learn how.

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Goal setting, Motivation

How to Create Lasting Healthy Habits this New Year

Habit Change

We’ve all done it, especially every year in January. We set a goal to make a change, start a new habit, change our ways for good. But a week or so later, that noble goal has gone by the wayside. Why is it so hard to form, and better yet, stick to good habits? How can we have the best intentions to improve our health, our wellbeing, our lives…and yet never seem to make any progress? And most of all, what can we do about it?

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Goal setting, Motivation

New Year – Same Old Resolutions? How To Finally Make Them Stick

New Years Resolutions

Well, it’s that time of year again…What are your New Year’s resolutions? No more yo-yo dieting? No more binge TV? Finally losing that last 10 or 20 pounds? Are these the same goals you set last year, or even the past several years? You’re not alone. According to Forbes Magazine, 92% of people don’t achieve their New Year’s resolutions, and 80% of people fail by the end of February. The good news is, there are ways to beat these statistics. The following strategies are proven to work for any goal, no matter when you set it. Continue reading “New Year – Same Old Resolutions? How To Finally Make Them Stick”