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Lunges with unilateral overhead press: Amazing total body exercise

Lunges combined with a unilateral overhead press is an excellent compound, total body exercise. Three progressions of this compound exercise will be described so that you may perform it from the foundational level with body weight as the only resistance, progressing eventually to utilizing dumbbells and kettlebells significantly increasing the intensity level. Lunges alone are…

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Proper movement pattern initiation

When concentrating on performing movement patterns properly understanding where the movement itself originates from is crucial so that you will know how to initiate the movement. Using the analogy of planning a road trip, the same way you would research your route and refer to maps creating a logical progression for the trip, apply that…

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How does your fitness ‘Plan B’ look?

You are on the fitness road, you have been attending your training sessions consistently and are feeling great—your plan “A” is definitely working for you. But, then a transition begins in your life, perhaps it is a change in job, marital status, you have a baby, sustain an injury or relocate and the plan “A”…

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10 steps to ageless fitness

Can we be fit at any age? Absolutely! Naturally, every age has limitations, genetic predispositions, strengths and weaknesses. Consequently, fitness programs must be appropriately designed to take all of those issues into consideration. That said, however, fitness is a relative concept, therefore, it may be applied to each individual regardless of age. This week ten…

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Ignite exercise program design

Rather than throwing out exercise basics, think about igniting that old favorite with exciting modifications that create the results but prevent the plateaus and boredom. Keep in mind, in fitness, we progress and regress. Progressions move us forward, prevent plateaus and continue to stress our bodies in positive ways. And, regressions occur when we have…

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Creative Exercise Program Design

Variety is the “spice” of exercise program design. Variation helps to prevent exercise burnout, boredom, lack of adherence/results and overuse injuries. So, if you know your exercise program as well as your trainer, then it may be time for a change! Keeping your programs fresh, cutting edge, progressive and interesting, takes a tremendous amount of…

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Organize your fitness lifestyle for 2019

Organization of your fitness lifestyle may lead to improved outcomes, particularly over the long-term. And, organization means more than just knowing which days and times you will dedicate to your exercise program. While that is an important aspect of organization because you must know when you will exercise in order to actually get it done…

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Exercise set up fundamentals ensure great results

Every well executed exercise requires a deliberate and proper set up of the body preparing it for the unique movement aspects of that specific exercise. Just as you prepare to drive your car by putting the key in the ignition, placing your foot on the brake before putting the car into gear, seat belt on,…

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Dashing through the Snow

As the snowflakes begin to accumulate, it is time to make your way out the door and enjoy this winter wonderland. There are so many options, including “dashing through the snow” on a sleigh, horse, snowmobile, skis, snowboard, ice skates (well, not technically snow, but you get the picture) and snowshoes, to enjoy this time…

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Fitness for the Holidays

Weight gain during the holiday season is well documented.  The average person will gain five to seven pounds between Thanksgiving and New Year’s.  So, how about this year instead of gaining weight you consider maintaining or losing unnecessary weight instead?  Throughout the years, many of our clients not only maintain their weight during the holidays…

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