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Perhaps the most effective but underrated exercises for balance are the humble Goblet Squat and Lunges. But, the catch is that we must train them through their entire range of motion (ROM) and develop neuromuscular control of the movement through the entire ROM.
Read MoreAnother effective Core Strength exercise that we've come to love - Stability Ball Wall Press.
Read MoreHere's a simple core strength exercise that I've come to LOVE!
KB Suitcase March (probably has another more sciency name, but this is what we've been calling it)
It's super effective at building dynamic core stability - maintaining rigid core stiffness while moving our limbs. It's also massively beneficial for balance training.
Read MoreSimply put, picking things up and putting them down is invigorating, empowering, and... healing.
Read MoreStrength is one of the few gifts in life that we can't get too much of. There's no downside to having more than enough.
What's even better than an abundance of strength are the many additional rewards that accrue from its development.
Read MoreAbout 70 years ago, a forward thinking British scientist, Dr. Jerry Morris, confirmed the adverse effect of chronic immobility in a now famous paper published in the eminent British medical journal, Lancet.
He compared the incidence of heart disease in drivers versus conductors in London's double-decker buses. His team determined "that highly active conductors... were at lower risk of cardiovascular heart disease than drivers who sat through their shifts at steering wheels. If conductors did develop the disease, it was less severe and occurred at later ages." The drivers had a 61% higher risk of heart attack.
Read MoreErrold was 28 years old when he gave his life for our country in 1918, just nine days shy of the Armistice that ended the war on the Western Front.
He wrote these words in his journal a few days before he died, "I shall never forget these days here, as long as I live, and if I get home again I will never get blue or discouraged. I shall only have to compare my feelings then with those of this time to realize how good the world is if only one is in America."
Read MoreMeet Brian - father, husband, financial sage, community leader, and all-around awesome dude. Brian shares his experiences with or Small Group Personal Training membership.
Read MoreWe work to develop Strength and lean muscle mass every day. But it's our main focus on Weightlifting Wednesdays.
Developing ample Strength, Power, and Muscle Mass is critical to preserving optimal healthspan.
Read MoreWe have to TAKE it from competing priorities or from mindless distractions which we allow to erode what little we have.
Read MoreThe decline in Power stems from a decline in the size and efficiency of fast-twitch muscle fibers. Our slow-twitch fibers seem to be much less affected by aging. But, fast-twitch fibers decline rapidly from disuse.
Read MoreHave you noticed how much of our physical ability begins to deteriorate as we hit midlife? Things we used to be able to do without a thought become challenging or seemingly impossible. That erosion just accelerates unless we are intentional about retaining it. We've got to train it to retain it.
Read MoreBusyness is an affliction of midlife. Career and family, constant striving, chronic stress. Precious little time is left for our own health and wellbeing.
It's "the same old story, same old act; one step up and two steps back."
There is an antidote to busyness. It requires clarity of what is truly essential to us. Then, the dogged persistence to keep first things first.
Read MoreI wish I could offer a rosier picture. But, all this stuff is challenging and involves intentional discomfort. And anybody who tries to convince you otherwise and tells you they have an easy button for all this is a charlatan and is full of sh*t.
Read MoreToday is a gift. Busyness is a choice. And our enemy.
Be grateful for the gift, choose wisely, and don't give the enemy a foothold.
Read MoreAfter a decade as a fitness coach and a lifetime as an athlete, I've come to one undeniable conclusion about weight loss...
We're going to feel hungry.
No matter which approach to weight loss we employ, we will feel periodic or even persistent cravings, especially in the early days.
Read MoreWe will need a substantial amount of strength and muscle to make it there. And because we know that we will invariably lose some of that as we pass through each decade of life, it's theoretically possible that we can backcast to estimate how much we need or should work to develop right now.
Read MoreThat would almost be encouraging, were it not for the caveat that we retain much of that all the way through the subsequent year (0.62 kg or 1.36 lb). We then head into the following holiday season, never having shed much of the weight we picked up from the previous year.
Read MoreWe all want to look great, stay strong and capable, and enjoy exceptional health. Am I right?? So, to make our muscle as healthy as possible, we need regular strength training and ample protein consumption.
Read MoreOf the three macronutrients, protein is arguably the most critical in our efforts to preserve and optimize our healthspan. And MANY true experts would argue it's the macronutrient most critical to our fat loss efforts, which for many has enormous bearing on their healthspan.
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