Strength training is the most challenging aspect of a well-rounded fitness program as well as one of the most important ways to reduce your risk of osteoporosis. Most of us can figure out the cardio part and learn a few stretches, however lifting weights can be intimidating.
Read MoreMountains of evidence reveal that cardio exercise promotes longevity, but it can be confusing to sort out all the latest studies that compare lifestyles and life spans. Some have looked at how you move vs. how much you sit; others at counting total steps vs. number of steps per minute (indicating intensity); still others at accumulating minutes of moderate activity vs. alternating brief periods of high intensity activity with rest periods, known as High Intensity Interval Training (HIIT).
Read MoreWhen life spins out of control, ground yourself firmly in your daily routines. You may be so busy juggling demands of family and work that you have no time to think about yourself and maintaining your self-care regimen. On the other hand, if work and normal life come to a sudden halt like mine did, your days may blend into one long Blursday, an unbroken stream of time, lacking definition.
Read MorePump, Pound, Pushup, Plank…is my mantra for pandemic workouts - pump on the bike for my heart, pound on the road for my bones, pushups for upper body and planks for core body strength. Exercise should be effortful to be most effective; for example, you should feel your heart rate and breathing increase with cardio; your muscles pump up with strength training. That is why my mantra keeps me focused on why I am doing a particular exercise and how to get the most out of it.
Read MoreThe telltale symptoms of “Covid-15,” aka the “Quarantine-15,” are weight gain and tight jeans. According to a new survey by Weight Watchers, 36 % of Americans have gained an average of 12.5 pounds during the pandemic (10.7 for women and 15.1 for men). If you are one of them, commit to making a plan to reverse it.
Read MoreA career dedicated to more than 30 years of teaching fitness has taught me many life lessons! Some are based in the science of exercise physiology, some in human behavior, and others from my own personal experience of pursuing a lifelong fitness routine. The following twelve “rules” are what I have found work best across the board.
Read MoreWhile sheltering in place at a friend’s home, I found myself working on a small round table with half of the materials in my lap, sitting in a wing chair that offered no back support. Working from home can present many challenges, including improvising an office set-up with a desk and chair.
Read MoreMay is National Osteoporosis month and the bottom line of exercise for osteoporosis is to prevent falls and fractures. Simple bodyweight exercises that reinforce the skeleton, strengthen muscles and joints, and improve balance will reduce your risk of falling and breaking a bone.
Read MoreYour anatomic center, or core, generates strength and mobility for the whole body. The core muscles provide endurance for holding a position and dynamic power when the body is in motion. A strong core equips you to handle the routine physical demands of daily life – lifting children, working at a desk, doing housework, driving a car, or simply getting up out of a chair – with greater ease and comfort.
Read MoreIn this difficult environment, with gyms and health clubs closed, now is the perfect time to get organized to work out at home. After many years of training clients in their homes, I can assure you that at-home routines are efficient, economical and effective - efficient in that you save time by working out in your own space, at your own convenience; economical in that it requires only a modest investment in equipment and no gym fees; and effective in that you can absolutely achieve the results you want.
Read MoreIn uncertain times, it’s helpful to establish routines that give you a sense of being in control. So, while we are being advised to shelter in place, avoid crowds and keep our hands clean, it’s a good time to re-evaluate your exercise routine and develop a workout you can do at home.
Read MoreMounting research is focused on the transformative effects of exercise on the brain. Stunning new studies prove that exercise is truly our best defense against everything from mood disorders to Alzheimer’s, ADHD, and addiction.
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