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High Intensity Interval Training (HIIT) is the hardest that you are able to train for a specified interval (i.e., usually 5-30 seconds) and during that interval you become completely winded. It is not hard work, or harder work, it is the hardest! If you have consulted with your physician and they have cleared you for…

When training the core, it is important to approach your training program from a total body perspective. Hence the reason we tend to refer to the core as everything from nose to toes. The three exercises featured this week are excellent examples of the “nose to toes” core concept. You will train across all three…

Not a day goes by that the phrase, ‘the mind and body are inextricably linked” is not conveyed to our clientele.  Regardless of what the class format may be, the skill level of the client, the goals/objectives of the client or the type of personal training program that has been designed, there is always a…

Squats have been an integral part of exercise programs for decades.  There are dozens of variations on the “squatting” theme.  However, performing alternating squats challenges the body differently than traditional bilateral squats.  Consequently, this week, we will feature three great progressions of alternating squats. Progressions utilizing external resistance such as dumbbells, kettlebells, medicine balls, sandbags…

While not an exhaustive list by any means, the following three lower body exercises are solid standards to include in almost all exercise programs. And, due to the fact that all three are performed standing, there is significant inclusion of the nose to toes core as well as the lower body musculature. These exercises should…

One of the most common technical cues that we as trainers convey to our clients is for them to “keep their head up,” to ensure that the cervical spine is in neutral during the vast majority of exercises, skills and drills we perform.  A good analogy is to consider the head/neck/shoulders as the “roof” on…

Under the expert instruction of Dani, one of our amazing certified personal trainers/coaches, this small group training (SGT) program is a smart workout performed on the water rower—negligible impact and form-centric to reduce the risk of injury while performing high-intensity interval training (HIIT), alternating bursts of extreme activity with recovery intervals which concentrate on increasing…

While travel logistics are still a bit challenging, the remainder of summer is an ideal time for travel. Seeing the sights, visiting family/friends, and enjoying some well-deserved time off to de-stress, reconnect with loved ones and experience the beauty of the earth is a wonderful way to spend a few days or weeks during the…

The low-to-high wood chop performed with the RIP Trainer is an excellent total body, compound exercise.  Every inch of your nose to toes core is addressed and it is an amazing addition to training for any sport which requires a bat, stick, club or racquet.  Perform 1-3 sets of 8-12 repetitions of this exercise, two…

Ankle cuff tubing is designed with a velcro cuff for each ankle and resistive tubing between the two ankle cuffs.  It provides light to heavy resistance, depending upon the gauge thickness and the length of the tubing fantastic for strengthening the lower body—a great addition to your fitness toolbox. Therefore, add the following three great…