After 17 years, the American College of Sports Medicine (ACSM) has released updated strength training guidelines, reflecting an explosion of new research and a shift toward a more flexible, personalized approach to fitness. What’s changed and what does it mean for you? At its core, the new guidance reinforces that strength training remains essential for…
There’s a lot of noise in the fitness world about the perfect program. The ideal split. The optimal load and reps. The most scientifically precise protocol. And while exercise science absolutely matters, here’s the truth…the most sophisticated program in the world does you zero good if you don’t actually do it. Consistency trumps programming! Consistency…
In a culture that celebrates “more, harder, faster,” stepping back can feel like failure. Lowering the weight, using props, reducing intensity…it can mess with our ego. But, here’s the truth: sometimes the fastest way forward is to take a strategic step back. When you meet your body where it is, instead of forcing it where…
Many of us have been glued to the TV enjoying the Summer Olympics. You may have noticed that many athletes who excel in a certain sport often have similar body types. Sprinters tend to be extremely muscular whereas endurance runners tend to be smaller and leaner. Basketball athletes are tall whereas gymnasts tend to be…
Starting your fitness journey or preparing for a new athletic challenge is an exciting venture. However, laying a solid foundation before diving into high-intensity and high-volume workouts is crucial. Spending at least two months on base conditioning can make a significant difference in your performance, injury prevention, and long-term success. Building a Strong Foundation Base…
Over the last 4 weeks, we’ve learned 4 General Themes for how to live long and healthy based on areas where high concentrations of Centenarians live in Japan, Italy, Greece, and Costa Rica. How Does That Correlate to Vancouver WA, USA?! 1. Increase Unconscious Movement People who live in Blue Zones experience a vast amount…
Over the last two weeks, we have reviewed the first two episodes of the Netflix Series “Live to 100 – Secrets of the Blue Zones”. We’ve learned how the Okinawans, Sardinians and 7th Day Adventists have created a lifestyle to foster extraordinary longevity. Today, we travel to Greece and Costa Rica to find other secrets…
Last week, we reviewed Episode One of the Netflix Series “Live to 100 – Secrets of the Blue Zones”. Dan Buettner, author and travel expert, featured the Okinawans’ focus on good nutrition, an active lifestyle, community and a sense of purpose. Episode two highlights Sardinia Italy and Loma Linda California to find other secrets to…
It is well documented that regular exercise improves your overall health. If you take the time to strengthen your cardiovascular and musculoskeletal fitness, it will pay dividends in terms of your quality of life now and in the future and may increase your life span. Don’t forget to sign up under “Weekly Fitness Tips” to…
How would you like to add 14 years to your life? We often don’t think about longevity until we have a health scare or someone close to us is diagnosed with cancer or suffers a heart attack. It is said that ‘when we are young, we will sacrifice our health for wealth and then when…
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