Fitness Gift Holiday Guide

Fitness Gift Holiday Guide

It is the most wonderful time of the year! And I am on a mission to spread more love and joy this year than ever before. Because let’s face it, we need it. 2020 has been a bear of a year. And I enjoy the art of gift giving. I love to see the glisten in someone’s eyes or the corner of the mouth turn up as they open a gift. Which is why I have put together this fitness gifts holiday guide filled with the perfect gift for everyone in your life. 2020 Holiday Guide Let’s get the gift giving started. I have seven guides for you! You can shop most of the items on these guides through Amazon, but unfortunately a few are not available on amazon. I would like to make a note that I fully support the idea of shopping local and shopping small. So, if you have a local running store or sports store that you can shop PLEASE DO. Take these ideas and find them at a local store 💙. The Golfer The Athlete The Beginner The Runner The Home Exerciser The Triathlete Exercise Recovery The Golfer – Fitness Gift Holiday Guide This may have been the year of golf. With the pandemic forcing us to spend more time outside, which we should give thanks for, a lot of people found their way to golf. I was honestly shocked how many. No better time than now to support someone’s new or old found love for golf with a few perfect holiday gifts. This guide is full of everything from stocking stuffers to new technology....
Teaching Tuesday: Ab Wheel

Teaching Tuesday: Ab Wheel

There is no perfect amount of core you should be doing, but it is more than you probably realize. You want tons of variations and the ab wheel can be one of those variations. A very challenging variation, but something to work towards. The ab wheel is almost a standard in our gym. Not that everyone “should” be able to do it, but that it is an example of core strength and stability. Performing the ab wheel correctly, pain free is a benchmark that we can measure core strength by. Again, we do NOT use it with everyone, but healthy individuals, especially look for improve athletic performance you better bet your bottom dollar we do. If those athletes can give 15-20 exceptional ab wheel reps then we hit them with some progressions. Like putting a weight on your back or performing the reps from your toes. Both show a high level of core & shoulder strength & stability. If you want to learn more about why training your core is the best thing you can do check out this article. HOW TO PERFORM AN AB WHEEL First off you are going to need to have an ab wheel. If you don’t skip over to your nearest store or order one up off of amazon. Next up is something for your knees. We have the stability pads that we use at the gym, but if you don’t have one on hand you can use a towel or pillow. I would 10 for 10 recommend the stability pad, we use it for so many exercises from core to balance. But I...
Mobility Monday: High Plank Sit Back

Mobility Monday: High Plank Sit Back

We have showed you both ends of the hip mobility spectrum in terms of difficulty. So we think it is time we should you some hip mobility that incorporates more facets than just your hips. The high plank to sit back is arguably more “advanced” than the hip circles you have seen before, but it is a bit harder to mess up. It is also, easier, to do and set-up, than the 90/90s we covered. However, the high plank to sit back incorporates core and shoulders. Which makes it great for warm-up exercise or active recovery. WHY HIGH PLANK SIT BACK With so many mobility exercises “on the market” it is hard to know why you should or shouldn’t do one. Unfortunately, without knowing your health history it is hard to know what is right or wrong for you. However, I can tell you some great reasons for doing the high plank to sit back. And if any of those reasons hits home with you, then give it ago by following the steps below. Just make sure to read the section on what to avoid. Hip & shoulder mobility together – a nice benefit ti save time and work functionally. However, this may be a drawback for you if you experience shoulder pain or limited range of motion. Warm-up & core activation – we know that a plank requires us to use our core, so a high PLANK to sit back will be no different. Doing these will help wake up your core and warm your body to be ready for more challenging movements. Decrease low back pain –...
Wellness Wednesday: Fall Egg Bake for Weekend Brunch

Wellness Wednesday: Fall Egg Bake for Weekend Brunch

This Fall egg bake recipe is absolutely delicious. Perfect for a weekend brunch at home. And dare I say it … simple. There is plenty of room for you to customize it to your flavor preferences. For example, I like spicy so I topped mine with sriracha and jalapeños. I eat a heavily plant based diet. In no way would I consider myself a vegan or even a vegetarian, but I am an odd mix of them. Plus a pescatarian. I love fish & seafood. However, living in the midwest means good fish that hasn’t travel a significant distance is impossible to find. So I limit my consumption. For my house we went with a plant based sausage. Morning Star Breakfast Patties are the way to go. I haven’t tried a lot of plant based options over the years and this one is my personal favorite. Huge bonus is that Mike, who is mister meat and potatoes, love them too. For this weekend brunch egg bake I threw together spinach, red pepper, onion, garlic and potatoes from my garden. Salt and pepper to taste and boom you have an egg bake. Now, most people like to incorporate milk and/or cheese into their egg bakes for a wonderful creamy texture. And that is a great idea. I repeat a great idea. My recommendation would be to put in 1/4 – 1/2 cup of milk and 1/2 c to 1 c of cheese. Weekend Brunch Egg Bake I know my egg bake looks even more delicious because I made it in a cast iron pan, but let’s be very honest …...
Teaching Tuesday: Bent Over Row

Teaching Tuesday: Bent Over Row

It may be a basic, simple, old exercise, but everyone should be familiar with a bent over row. And if you already know the bent over row, how many other back exercises can you think of? Hopefully 2 or 3 times as many chest exercises. Training your back muscles should 100% be a priority during your workouts. We live in a forward dominant world – meaning life we do most of our activities in the front of our body. Exercise should work to maintain balance in our bodies, which means we need to do more back work to manage the impact of our lifestyle habits. Let’s talk specifically about the bent over row and then dive into other back exercises. ✨This is a weekly article – check out past Teaching Tuesday articles here! ✨ HOW TO PERFORM A BENT OVER ROW Let’s start by recognizing the posture of a bent over row. It is important to understand that this bent over posture puts a large load on the core – back and abdominals. Maintaining core engagement while in this posture will help maximize your results and keep your back pain free. Second piece about posture is that the more parallel to the ground you are able to get your chest the better. That is from the perspective that we want to load more of the mid back and less of the upper back. Of course, there will be times you want to load the upper back, but that not right now 😃 . An added bonus for the bent over row is that it requires your lower body to...