RETURNING TO EXERCISE POSTPARTUM
Women are often given next to no guidance on how to return to exercise in the postpartum period. At the 6-week follow-up after childbirth, OBGYNs will tell their patient that they are safe to return to exercise, and from a tissue-healing perspective that’s totally correct. But ask most women at 6 weeks postpartum if they feel physically ready to start running, weightlifting, etc., and the majority are going to say, “Absolutely not!”
MASSAGE FOR POST-RUN RECOVERY
Massage therapy is regarded as one of the most important aspects of an athlete’s training arsenal due to its use as preventative maintenance and assistance in recovery. It’s not just viewed as a luxury but as a necessity for athletes or people who live an active lifestyle.
How can a post-event massage help, and what are the benefits? What should you expect from your session?
WHAT TO EXPECT AT YOUR FIRST 5K
You just finished training for your first 5 K. It’s race day! You’re excited and a bit nervous. What should you expect? Here is some guidance from an old runner about what to look for on race day.
RUNNING & STRENGTH TRAINING
Most runners love running because it’s easy to put on some running shoes and just hit the street. Or running trail. Or treadmill. But what about running and strength training? Do you really need to lift weights to become a better runner? What about if you are training for a race?
WHY DO YOU RUN?
If you recently signed up for a 5k, you may or may not be entirely sure why you signed up for the race. Understanding why you chose to run can help motivate you on days you don’t want to and give you direction for your training. I challenge you to answer these questions honestly about why you are choosing to put yourself through this challenge. Get out a notebook or jot these answers down in your notes app to see why you’re really in the race!
MENOPAUSE & EXERCISE
Most women will start to experience menopause between 45 and 55 years of age. It’s a normal part of ageing. But with that process comes change. Levels of the hormone estrogen begin to fall as the ovaries stop releasing eggs to get fertilized. Menstrual cycles or periods can become more irregular. The time from when that process begins and for a year after a woman’s final period happens is called ‘perimenopause.’ But how should you be exercising during this time?
FITNESS DURING PREGNANCY & POSTPARTUM
Inactivity during pregnancy is the norm in the US, with only 40% remaining active during pregnancy. Of those 40%, only 15-38% of pregnant women follow recommended physical activity guidelines. There are many reasons that women may choose or not able to be active during pregnancy, but let’s bust a couple of myths!
MASTERING THE BACK SQUAT: A Step-by-Step Guide
Learn the basics of the back squat with Coach Leah 💪🏼 Are you looking to perfect your back squat technique? Look no further! In this guide, Trainer Leah demonstrates the proper form and technique to ensure a safe and effective back squat.
WOMEN’S HEALTH
Women’s Health begins and ends with self-love. Self-love motivates us to do the things we need to do to stay healthy, no matter where we are in the journey of life, whether a young adult woman, a middle-aged woman, or an older adult woman. Check out this guest blog by Joan M. Mavrinac, MD, MPH for more on Women's Health!
WHAT IS CARDIO?
Unlock the secrets of cardiovascular exercise with our latest blog post! Explore the intricate connection between cardio and heart health as we delve into the physiological wonders behind it. Discover the science behind this essential energy pathway, where oxygenated blood becomes the driving force for a healthier, more active you. Dive into the details and empower your fitness journey with a deeper understanding of cardio's impact on your cardiovascular system.
YOUR BLOOD PRESSURE – What Does It Mean?
When you go to your provider’s office, they often put a cuff around your arm to check your blood pressure. You’ll be told two numbers, like 120 over 80. So, what does that mean? Why should we care?
PULSE – PART OF YOUR HEART JOURNEY
So, what exactly is your pulse, and why do we pay attention to it? Your pulse is a physical measure of your heart rate. Or how many times your heart beats in a minute. Why does it matter? Your heart rate can be a measure of your general cardiovascular health. If your heart is strong, it can pump out blood more efficiently. And your heart rate will often be slower at rest.
WHY HEART HEALTH?
February is the month for Valentine’s Day and matters of the heart. What’s a better time to talk about heart health?!
STEPS TOWARD MAKING BEHAVIOR CHANGES
Starting something new can be hard when you don’t know where to start. That’s ok because you are here! Reading the title and following the link means you have an invested interest in understanding how to navigate behavior change. The great news is, as you are reading this, you are already past the first step in making lifestyle modifications to reach your goals. The Transtheoretical model stages of change is a theory that assesses an individual's readiness for change through five outlined steps.
DO’S & DON’TS OF NUTRITION
Many of us have goals, especially during this time of year, that relate to improving our nutrition, weight loss, fat loss, or even weight/muscle gain. Nutrition goals are admirable because they mean you want to positively alter your health and lifespan. At the same time, these goals can lead to self-sabotage. From yo-yo dieting to restricting foods or skipping meals to over-exercising in the gym, my goal as a nutrition coach is to help people develop positive and sustainable nutrition habits.
CELEBRATE YOUR GOAL LIKE A SOCCER PLAYER WOULD!
A goal is something that you should treat no differently than a soccer player treats their goals. When the goal is made or accomplished, you should celebrate with pure passion: run around like a little kid, do your favorite dance, and thank everyone who doubted you. Before you celebrate, though, you must make sure you decide upon a goal that will make you want to run around and scream at the top of your lungs.
TIME TO GET GROUNDED
So, what is grounding? Simply put, grounding is the practice of putting your skin in contact with the Earth. Going barefoot would be the easiest way to make that happen. But why do people think going barefoot has any health benefits?
OLYMPIC WEIGHTLIFTING IS FOR EVERYONE: Why You Should Give it a Try
There is a common misconception that Olympic-style weightlifting is reserved for more advanced athletes. However, this couldn't be further from the truth. Weightlifting is a sport that can be enjoyed by people of all ages and levels of abilities.
TIPS FOR FEELING HAPPIER THIS WINTER
As the winter months roll in and the daylight becomes shorter, we are all searching for the best ways to feel happy and content in a season known for more darkness. Winter brings both challenges and opportunities, and this blog will guide you to embrace a winter of well-being and understand the keys to finding joy during these colder months using positive psychology research findings.
EATING LIKE YOUR LIFE DEPENDS ON IT
The best way to make the most of your time in the gym is by building healthy habits outside of the gym. A daily or weekly plan is one of the best habits you can establish to look and feel your best. Plan your workouts, what you will cook, and what you will eat. When you dedicate some time to plan out your week or the next few days, building those healthy habits comes seamlessly.