exercise Category

muscle calorie burning explained

You want to eat more, or maybe you want to shed some bodyfat, so you’ve decided to lift in order to gain muscle. While exercise burns calories, and the process of breaking down and building muscle burns calories too, the amount of calories one pound of muscle burns daily is a mere 4-6 calories. So, […]

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Full-body 1-hour beginner gym workout

My clients asked me to provide a workout they can do at the gym on days they aren’t training with me. You can do this same workout twice a week for a month, after that , switch up the workouts. If you can do more than 15 reps, increase the weight.

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correlation between strength & flexibility

Weight training is the best modality for muscle growth, but lifting weights shortens muscles and makes us less flexible. Oddly enough, flexibility and strength work together. “With extremely poor flexibility, strength is not gained as quickly compared with individuals with normal flexibility.” Research has shown that if an opposing muscle group has limited flexibility, like […]

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bench press – what not to do

I see guys at the gym pushing heavy weights on the bench press with incorrect form all the time. Not only does this look silly, using improper form sets you up for shoulder injuries, pec tears, pain, and limited strength. Here’s what not to do: Don’t lift your head up as you push the weight […]

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minimum & maximum amount of exercise for health

Eating nutritious, calorie-dense whole foods; keeping a healthy weight, and exercise are the three main elements for good health. The minimum amount of moderate-intensity exercise everyone should do is 2 ½ hours each week, which equates to just 30 minutes a day. I don’t want to be heathier, I want to be the healthiest I […]

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what exercisers aren’t doing that’s causing injuries & preventing progression

Are you skipping the warm-up before lifting weights? Do you neglect the cool down and stretching after a workout? The warm-up and the cool-down have important functions and should be a part of your fitness routine. Your 10-minute warm-up shouldn’t exhaust you, it’s performed to raise the body’s temperature; it also increases the rate at […]

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Back Pain relief treatments you can do at home

Play the YouTube video above to watch the exercises, treatments, and stretches that will provide back pain relief.  

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Seniors: prevent falls & losing your independence

While a lot of people exercise mainly for weight loss, we all need to exercise to keep our bodies functioning at full capacity. Walking is great, but it’s not enough. In fact, if all you do is walk, you’ll become weak, more prone to accidents and broken bones, and being forced to live in a […]

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stop doing partial reps

I never heard of partials until recently, but I’ve seen it a lot at the gym. It is when someone does a partial rep, instead of using full range of motion. Some examples are a bench press, where the person only lets the bar go down halfway, or part of the way down; or a […]

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3 popular stretches to stop doing

Stretching is supposed to be good for us, but if done before adequately warmed up, or done improperly, they can cause injury. Three popular stretches are the straight-leg toe touch, standing or seated on the floor, and the hurdler stretch, stretching one leg at a time. The problem with these stretches are that they “..can […]

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