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Fix your form: How to do the Bridge Pose

young woman training in yoga bridge - Setu Bandha Sarvangasana Pose isolated

The Bridge Pose or the Yoga name: Setu Bandhasana is a basic yoga pose that is simple but yet exhilarating.  It stretches the check, neck, spine, and hips while strengthening the back, buttocks, and hamstrings. It also is said to energize the body, and stimulate the endocrine and nervous systems. Additionally it massages the digestive organs and can help with digestion. This asana stimulates the thyroid glands and helps regulate metabolism. It is a great asana for those who spend the whole day in front of the computer, owing to their jobs. The stretch in the knees and shoulders acts like a massage, therefore refreshing and rejuvenating the practitioner.

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Posted in Cardio, Stretching | December 28, 2016

How to Implement a Run/Walk Strategy

Unidentified marathon athletes legs running on city road

Whether it’s the run as part of an IRONMAN or if it’s a stand alone marathon, when you ask many athletes their run strategy for the upcoming race, it often goes something like this, “I’m going to run as far as I can and then will add some walking when I have to.”

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Posted in Cardio, Goals, Running, Training | December 16, 2016

Ketogenic Diet – Good or Bad?

Eggs - sunny side up with pancetta bacon bits and fresh avocado.

The Ketogenic Diet is based on a very low carbohydrate intake and a very high fat intake. When you do this it puts your body in ketosis, which is a state in which your body burns fat, rather than carbohydrates for fuel.  The Ketogenic Diets guidelines insist for a ratio of four grams of fat for every one gram of protein or carbohydrate.

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Posted in Nutrition | December 8, 2016

Trail Mix Protein Bar Cookie- #MAXMunchies

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Trail Mix Protein Bar Cookies

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Posted in MAXMunchies, Nutrition, Protein, Recipes | December 2, 2016

Quick Guide to Lunges

woman does stretch exercise to build strength and healthy body

Lunges are a foundational movement exercise that can be done anywhere and everywhere. They are easy to do and there are so many variations that make them a great exercise. However, they are one of the most butchered exercises in the gym and have caused injuries. Lunges allow you to elevate your heart rate and target several muscle groups at the same time. The targeted muscles include the glutes, hamstrings, quadriceps, and the calf muscles, abdominal muscles, and back muscles act as stabilizers.

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Posted in Cardio, Fitness | November 18, 2016

Paleo Diet: Good or Bad?

Raw tenderloin steak with seasoning, garlic, and asparagus

The insanely popular Paleo diet cuts out dairy, legumes, grains, and processed junk foods in favor of nuts, meat, and other foods said to be preferred by our ancient ancestors.  The concept behind the Paleo Diet is that Humans evolved on a diet very different from today. Therefore, it is argued that to be healthier, leaner, stronger and fitter, we must change our diet and remove foods that the cavemen couldn’t eat. The diet promises that you will have more energy, weight loss, and clearer skin. While the Paleo Diet might have good qualities let’s take a closer look to see if it is actually good for you.

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Posted in Dieting, Fitness, Healthy Eating, Nutrition | October 31, 2016

I’m Sore and I Can’t Move!

Athletic swimmer is diving in a swimming pool

So, you committed to functional strength as part of your training. Now two days after your big strength session you can barely move. We’ve all been there. Let’s talk about how to handle these sessions within the tapestry of your training.

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Posted in Cardio, DOer's, Training, Workout | October 24, 2016

Create your own full-body workout

Shot of a young man working out with weights in the gym

There are a lot of factors that go into finding the best workout for your body.  A workout program should be developed around a person’s biology, age, goals, diet, time, etc. Developing a workout routine for yourself can be nerve-racking but its really not difficult and can be a game changer once you understand the basics. When it comes to full body workouts, you are basically doing the same basic movement patterns and just adding weight or making the movement more advanced. The basic movement patterns include:

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Posted in Arm Workout, Cardio, Fitness, Goals, Gym, Strength Training, Workout | October 20, 2016

5 Tips to Perfect your Plank

plank-blog

Planks are one of the most effective workouts you can do. They work all parts of your body at the same time giving you a better full-body workout.  Planks are also great because they achieve substantial results in a relatively short amount of time. Work your core and support your spine by doing planks everyday.

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Posted in Arm Workout, Cardio, Fitness, Strength Training, Training, Workout | October 3, 2016

Which Is Better? Protein Shakes or Bars?

Protein shake advantages

Protein energy bars and shakes each have passionate bands of adherents in the fitness community, with aficionados of each willing to swear by their chosen supplement, but which one is really better?

Both. Protein bars and shakes each have their advantages, and which one is best for you really depends on your individual needs and fitness goals.

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Posted in Dieting, Healthy Eating, Nutrition, Protein | Tagged , | August 29, 2016

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