Autophagy, derived from the Greek words “auto” (self) and “phagy” (eating), refers to the body’s natural process of cleaning out damaged cells, regenerating newer, healthier cells, and recycling cellular components. This cellular “house cleaning” mechanism occurs in all of our cells and is essential for maintaining cellular homeostasis and overall health. When functioning optimally, autophagy…
I spent the last week teaching at Rancho La Puerta, a Fitness and Wellness Retreat in Mexico, where people go to focus on their physical and mental health, nutrition, and clean living. I taught about the importance of muscle as we age while also protecting our vulnerable joints. The key message: “Muscle is Medicine”! Takeaways:…
Most diehard gym enthusiasts resort to lunges and squats to train their lower body. However, many new exercisers may find these exercises too challenging and may even experience knee pain when attempting to perform them. Without the ability to lunge or squat though, you will lose the ability to climb stairs, get out of a…
Summer months often have us busy with kids, holidays, vacations, camping, and BBQs and many struggle to find the time to get to the gym and maintain their workout routine. No worries and no excuses because there are literally hundreds of exercises you can do anywhere with no equipment whatsoever. Body weight exercise is a…
When you are juggling work, kids, friends, family, social responsibilities, personal tasks and more, it’s easy to understand why a lack of time is the number one reason people don’t exercise. We are busier as a society than we ever have been and there just doesn’t seem to be enough time in a day to…
“If you don’t use it, you lose it.” When we were young, we ran, skipped, climbed, jumped and sprinted, but as we get older, we tend not to move as quickly. As a result, as we age, we lose about 7 pounds of muscle each decade and this loss is predominantly noted in the number…
The strength of your hips is critical to stabilize your pelvis while walking, running or playing sports. If your hips aren’t strong, your knees and back will suffer. Bridging is an exercise often used by physical therapists to help strengthen hips and it can be done anywhere with no equipment. There are several progressions and…
Many people start a running program in January to help achieve their resolutions to get in shape. The unfortunate result is many will soon experience knee pain. There is an important relationship between hip strength and knee pain, which is why runners who experience chronic knees issues are often prescribed hip strengthening exercises. Strong hips…
An inability to control urine flow when you age can be a socially embarrassing problem that can be managed. Stress incontinence or the loss of urine when you cough, sneeze, laugh, or jump is a result of the weakening of your pelvic floor muscles – part of your core. A plan of action that you…
Strength and Conditioning coaches argue whether Single-leg Training is superior for athletes compared to Double-Leg Training. During sports that involve running and cycling, you are typically driving with one leg at a time, so sport specificity training would indicate that single-leg strength training would be superior. It would then make sense then to incorporate various…
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