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Tag Archives | muscular adaptation and progress
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Exercise and Arthritis

A reader wonders if exercise is an option with an arthritic hip. Luckily, research supports four recommendations, and those are… (click the link to find out)

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Alexandra doing a push-up

Can a 55 Year Old Have More Energy Than a 20 Year Old?

I am 55. My university students are about 20. After my 8 a.m. cardio class last week, one of my students asked me how I had so much energy. What do you think I gave as my answer? And where do you think all that energy comes from?

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Exercises to Strengthen Your Hip Flexors: Guest Post by Tamara Grand

From about age 30 onward, we lose strength at a rate of approximately 10% each year. Recent studies suggest that in women, the loss of hip flexor and hip abductor strength is significantly more pronounced than that in any other muscle group. While often the focus of intense stretching, the hip flexors are rarely targeted in strength training programs. In this guest post from Tamara Grand, you’ll learn some hip flexor exercises.

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Interval Planks Will Activate Your Abs

Turns out that holding a plank for a long time might be LESS effective for the abs and core than another, highly popular approach. And what might this more effective version look like?

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Lat PullDown with a Resistance Tube: Right and Wrong Ways

Doing a Lat PullDown with a Resistance Tube is a great way to strengthen your mid- and lower-back, improve your posture and give a lift to the chest. In the included video, the twins show the right and wrong ways to strengthen the back and lift the “girls.”

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Foam Rollers: They Hurt So Good

Foam rollers are an excellent tool for a group fitness class or personal training session, especially for muscle (myofascial) release. In essence, a foam roller can be used for self-massage, using your own body weight. You don’t know how to use the foam roller?! No worries – there’s an app for that!

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I Am Awesome: You Can’t Fake Awesome

It’s really hard to say why I trained and then walked a half marathon, because I don’t truly know. What I DO know is that I had foot surgery in July, and walked (and finished) 13.1 miles in October. With proper and safe training and determination, it is possible to chase and catch a challenge dream. I am awesome, what can I say?

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Stumbling Blocks are not Walls: Setting New Fitness Challenges After Surgery

On July 20 I had foot surgery. Now I am in training to walk a half- marathon in mid-October. Am I realistic, foolish, too old or a role model for women who want to be active? Can the mind and the matter cooperate on this adventure?

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Bicep Curls: Wrong & Right Way

Hip helper, wrist helper, hamburger helper are all ways to make a bicep curl seem easier, but that are wrong! Well, maybe not hamburgers. If you want to know the wrong and right way to perform a bicep curl, just click-a-trick this link.

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One-Legged Workout

As some of you may know, I had surgery on my foot last week. At my post-op visit, the doc used the word “horrific” to describe my big toe joint (bone spurs, zero cartilage, bone-on-bone) when he got in there during the surgery. But he didn’t say I couldn’t work out the other parts of my body! Read to discover just a few of the exercises that can still be safely done…

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