Graduating to the squat rack is a big moment in strength training. It may feel intimidating at first. But when you prepare for that first barbell squat well before you step up to the rack, you can crush your goals with confidence.This is the first of a two-part series focused on barbell squat basics and essentials. In part one we will focus on joint mobility, which is a key component in the success of your squat. The ankles, upper spine, shoulders, and hips need to flow during a good squat. Read on to learn why these joints are important and how to improve your movement within them. … [Read more...]
5 Yoga Poses You Can Do at Your Desk Chair
Posting up at a desk for eight or more hours a day can do a real number on our bodies. Extended sitting not only has prolonged health risks, it can make you feel stiff, achy, and uncomfortable in a matter of hours. The good news: Yoga can help. By incorporating a few yoga poses into your daily work routine, you can stretch out the muscles that get tight and sore with all that sitting—no mat or form-fitting pants required. Read on to learn how. Raised hands This pose, also known as Urdhva Hastasana, is a modification of the standing pose by the same name. It helps stretch and elongate the … [Read more...]
What is EMOM? What You Need to Know About This Fitness Acronym
Ever heard of EMOM? It stands for every minute on the minute, a popular type of interval workout hitting CrossFit boxes (aka gyms) all over the globe. EMOM isn’t usually meant to be a standalone approach. Instead, it’s often sandwiched between a strength portion and a conditioning portion. Though they are recently associated with CrossFit, EMOM intervals have stood the test of time in old school powerlifting and weightlifting gyms.EMOM intervals are a great way to pace a workout: The clock dictates your work/rest cycle. The typical protocol gives you a single exercise or a group exercises … [Read more...]
Why You Should Consider Adding Weight to Your Core Routine
Core strength is often neglected in the gym: It has a long-term association with snore-worthy moves such as crunches and sit ups. However, strengthening the core is vital for everyday movement, from carrying groceries to hitting a round of baseballs. The core is the center of the body, creating a chain along which all joints connect. Weakness in the core often relates to aches, pains, and dysfunctions from the neck all the way down to the toes (and everything in between).When it comes to building the core, there are two components: strength and stability. Both are used interchangeably, but … [Read more...]
4 Effective Ways to Reduce Post-Workout Muscle Soreness
It’s common to expect some level of muscle soreness after a tough workout, especially if you throw in new exercises or ramp up intensity. Some exercise enthusiasts measure a good workout based on how sore they feel the next day.Delayed onset muscle soreness, or DOMS, occurs between 24 and 48 hours after exercise. The jury is still out on what causes it. One theory is that intense training causes the release of lactic acid, which alters the PH in muscles. This changes the way the nerves respond during sensation or movement, which in turn can cause soreness. Another theory is that exercise … [Read more...]
Keep Your Chin Up
Can You Get Rid of Double Chin? If an extra layer of fat under your chin—affectionately known as a double chin—bothers you, we have some good news: While this (usually) harmless feature can be a nuisance, there are a few non-surgery tricks that can reduce its appearance. What Causes a Double Chin? A double chin can be caused by weight gain and/or aging, but you don’t need to be overweight to store extra fat under your chin. Genes may be to blame; they are responsible for determining the shape of your face and how you store fat. If other family members have double chins, there’s a chance you … [Read more...]
Hit a Wall in Your Fitness Routine? Take Your Workout to the Wall
Whether you’re short on space, time, or budget, getting creative with your workout routines can lead you straight into a wall—literally. Find a cozy corner at home or at the gym and hit up these great wall-friendly moves for a solid, full-body workout.Wall exercises are a perfect way to engage stabilizer muscles in the core, shoulders, and hips. You can increase or decrease the intensity of an exercise by positioning yourself on the wall at different angles. The options for a fun exercise routine are endless. Clear some space and let’s work up a sweat! Upper Body Incline wall … [Read more...]
10 Mini Band Moves You Can Do Anywhere
At home, in the park, or on the go, mini bands are an easy-to-stow, versatile resistance training option that can travel with you. Unlike standard tube resistance bands, mini bands are compact—measuring around 9 inches in length and 2 inches in width. They easily fit into a gym bag and offer dozens of exercise options. Why Choose Mini Bands? Though they’re small, mini bands are mighty when it comes to resistance training. You can buy bands in a set with varying levels of resistance; lighter resistance is perfect for core, upper body, or rehab work to heal an injury, while heavier resistance … [Read more...]
How Yoga Can Help You Reach Your Weight-Loss Goals
Maybe you want to lose a little weight. Namaste to that. While many professional trainers point people to specific diets or intense workouts, they may pass by yoga. That’s too bad: The practice that can play in integral role in shedding unwanted pounds.Even the routine that ends with everyone’s favorite relaxation pose, savasana, can have positive effects when it comes to a healthier lifestyle. Studies point to the many ways yoga can provide physical, behavioral, and emotional changes that can be turned into useful tools for weight loss.We dug into the research to find out how exactly … [Read more...]
When to Prioritize Resistance and Aerobic Training to Fit Your Goals
Similar to the old “chicken or egg first” adage, deciding whether cardio or strength training comes first can be a real puzzle. And like any other fitness question, the answer is likely, “It depends.”If you’re crunched for time and need to get in a quick workout, you can prioritize your mode of exercise based on your goals. Once your goals are in place, shifting activities and doling out time to each is easier. Read on to learn more about strength and cardio timing to help decide what’s right for you. I Want To Be Fit If your goal is to maintain general fitness, weekly strength and … [Read more...]
