When your bursts of effort are too long or if your rests are too brief—as in HIIT or metcons—acid cuts your power. No longer able to contract quickly and powerfully, fatigued muscles compensate with longer and weaker contractions. This messes up movement coordination. It could mean failing to catch dinner—or becoming dinner yourself. Even if you have avoided such a fate, you are learning slowness and poor form for the next time.Read More
On the recent survivor episode, immunity challenge was won by holding a plank for 20min. A Canadian woman recently held a plank for over four hours, setting a world record. But what is the the ideal amount of time to train plank? HINT: its shorter than you might think.Read More
To truly prepare for life's physical demands on the body, you need to build resiliency by training in all three planes of motion.Read More
This is an old strength routine that's recently been dusted off and re-introduced to the weight-training world. It's based on a highly sophisticated premise that might be beyond the understanding of most. Still, to placate the more scientifically inclined out there, I'll lay it out for you while trying to keep the scientific lingo to a minimum. Here it is:
If you want to get stronger, lift weights.Read More
Due to clients extremely demanding job and what he thought at the time were 'unimportant exercises' he neglected to do the prescribed exercises. A few months later he came back due to severe pain in his knees and hips.
In this clip Dr. Spina discusses the importance of dissipating force and the importance of doing exercises that may seem unimportant.
Muscle soreness is not an indicator of a good workout / training program. Sore muscles the day after does not mean you had an effective workout or productive workout or a results-causing workout. It doesn’t mean you’ve built muscle or increased strength or lost fat or did anything “good” in any way.Read More
In traditional cooking, people often use meat bones as a base for delicious stock. Aside from being the secret to great cooking, bone broth is also incredibly nutritious and has scores of health benefits. Read on to learn more about bone broth benefits and why you should make this amazing drink a staple in your diet.Read More
Tamio "Tommy" Kono, the legendary Olympic weightlifting champion and Mr. Universe, has an interesting way of looking at training. Imagine you have a test tube filled with your workout ability, he says. Each time you train, you should spill out just a little bit of the test tube. You refill your tube with recovery tools and rest days. The problem, Kono says, is that most people's training involves emptying the test tube and never giving it enough time to refill. Rather, they keep pouring out more and more until injury, illness, or apathy arrive. Sadly, all three often happen at the same time. In order to make continuous progress and stay healthy, you need to think of your workouts as daily "performances" in the weight room instead of going all out and depleting your test tube. Renowned Russian strength coach Pavel Tsatsouline uses this exact philosophy with his 40-day workout program. It requires daily reasonable workouts using light to medium-heavy loads.Read More
We’re not denying the seductive promise of eternal youth. But in our relentless pursuit of time-erasing solutions, we may all be asking the wrong question from the start. Instead of trying to stay young forever, shouldn’t we be wondering how to age better than ever before?Read More
The Last Four Doctors are Dr. Diet, Dr. Quiet, Dr. Happiness and Dr. Movement, and they get us back to the basics of being human. If we disregard these basics, all the fancy pills, diets and exercise fads in the world won’t work well. If you heed the advice of all four of these doctors, you will have much less need of a doctor in a white coat.Read More
Running demands a lot from your body, so if you don’t have the appropriate mobility, strength, flexibility pre-reqs to handle the load repetitively, injury is bound to happen.
This is also why bi lateral barbell squats / Deadlifts are not the best exercises for runners, and you are almost wasting time if your goal is to get stronger for running.Read More
When people don’t sleep well, they don’t think and perform well. Whether you’re an athlete, business woman, or student, sleep may be the most important function in the effort to grow and perform toward the upper limits of human potential.Read More
Just like so many things in life, you can have too much of a good thing. In the case of high intensity exercise (HIIT), regular overexertion appears to hurt the health of the gut microbiome – so, it’s all about finding balance.
Extreme physical exercise can cause dysbiosis – an imbalance of the gut microbiome – which is a major underlying cause of many diseases. This means in some cases, over exercising and under recovering could cause you more harm than good.Read More
“The Larger the Range of Motion that you are unable to generate strength in, the huge risk of injury” - Christopher Sommer
Train your “bubble”. Be strong at the end range / odd positions. Ultimately that is what really matters, for sport and life.Classic example, someone that can deadlift 150kg of the ground, but can’t put a baby (3kg) in the cot without hurting their backRead More
Men who sleep five hours a night have significantly smaller testicles than those who sleep seven hours or more. In addition, men who routinely sleep just four to five hours a night will have a level of testosterone which is that of someone 10 years their senior. So a lack of sleep will age a man by a decade in terms of that critical aspect of wellness. And we see equivalent impairments in female reproductive health caused by a lack of sleep.Read More
If you are still measuring your workouts by how many calories you are burning, or even worse you are chasing to burn loads of calories, you are looking at wrong numbers. Potentially numbers that could harm your health. Ultimately sign of good fitness, wellness and healthy is your resting heart rate decreasing and your HRV Increasing. Here is bit on what the hell HRV is and why it’s important.Read More
Understanding how the stress response impacts training and recovery is important to maximise your results. Adding too much high-intensity training (physical stress) into your lifestyle can be very unhealthy, the opposite of what most people think.Read More
Ever wondered what’s TRX training? Wish to start but you want more information about it first?
Here you’ll find everything you need to know to begin consciously your first TRX workout.Read More
Legend has it that In 1704, Vladimir Nebkoff was 15 years old when he began working for his father’s grocery store in Saint Petersburg, Russia…Read More