You’ve probably been told that oats are good for you. Trouble is, you know they’re a bland, tasteless grain. Don’t get me started on overnight oats either — there’s nothing appetizing about a cold sloppy mess. Despite my clear prejudice, I just couldn’t ignore the health benefits. It turns out…

The push-up usually takes a back seat to the bench press, but it has the same muscle and strength building potential — Though the push-up has likely gotten more love during the course of this ongoing pandemic, it is still an exercise that is under-utilized by most. Comparable in effectiveness to its barbell and dumbbell counterparts, this upper-body pushing exercise should not be overlooked. With many ways to overload the movement —…

Research says a wide variety of repetition speeds elicit a similar amount of muscle hypertrophy — True muscular hypertrophy training in the gym should create damage to our muscles causing the body to adapt, encouraging their physical size to increase. And when you consider that mechanical tension is one of the key drivers of hypertrophy, it’s important to consider just how fast — or slow —…

An inviting gym environment allows more of us to reach our health and fitness goals — A gym should feel inviting and accessible to everyone — no matter one’s age, gender, training status, or reason for being there. Exercise has the ability to significantly improve people's lives. Being afraid of the gym stops this from happening. As someone who works with older clients, usually with one…

A science-based routine to prevent and reduce low back pain — Low back pain (LBP)is the leading cause of disability globally. In 2015, an estimated 7.3% of the world’s population had LBP at any one time — that’s 540 million people. In the US alone, the prevalence of LBP is between 10–30% of the population, with a lifetime prevalence between 65–80%…

Reduce your own or your employees’ sick leave by performing or facilitating regular exercise — It’s clear that minimizing sick days reduces disruption and increases productivity in the workplace. Although there is a myriad of reasons one can be ill, there is no doubt that pain is a common reason why sick leave is used. Musculoskeletal disorders are a leading cause of sick leave —…

The often forgotten about loaded carry should be performed by all — Most people know they should be performing key foundational movement patterns in the gym on a regular basis. Like the squat, lunge, hinge, and upper body push and pull variations. But the loaded carry — literally picking up a really heavy object and walking with it — is an often…

Vigorous exercise should be considered by all for its powerful benefits — High-intensity interval training (HIIT) is nothing new, but for most, it is still not properly understood. HIIT is actually quite simple, and safe for a large portion of the population to perform. For these reasons, HIIT should be considered an effective training modality for most people. Because it can be…

Your smartwatch produces all kinds of information, but which bits should you care about? — Whether you have a smartwatch or are considering picking one up, it’s important to understand which health metrics may be of value to you. This article discusses which physiological measures can be tracked via smartwatches, and how to apply each one based on your own requirements. Remember, always do your…