We’ve all seen a set of 6 pack abs. You only have to scroll through social media — or look in the mirror if you’ve achieved the requisite fat loss. Whilst aesthetically pleasing to the human eye, what if I told you this muscle isn’t overly useful? In fact, it really only has one simple function; flexion of the spine. Cranking out sit ups will only get you so far. It’s important to understand all the other musculature acting on the spine, and how to effectively train them. …
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 all I had to do was learn how to spice up these little nutrient dense grains. I’ve had a bowl every day since.
What is an Oat?
Classified as a cereal grain, it is grown for the sole purpose of consuming its edible portion.
Oats are primarily carbohydrates, with some protein and little fat…
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 research before choosing a device to buy so that it has all the features of importance to you. Each smartwatch will also have its own level of reliability, which is also worth investigating.
Heart Rate
Probably one of the most known features of the modern smartwatch, the optical heart rate sensor that…
A 10-minute routine to prevent the pain and discomfort that comes with poor posture
To improve one’s posture is to restore one’s muscular balance.
Our muscular balance has been compromised by our need to sit in a chair and look at a screen — usually done at the same time. What if you could help restore this balance with a few simple exercises that could be done every day in no more than 10 minutes? And what if these exercises required absolutely no equipment? Well, I hope you'd at least consider giving them a go.
It’s important to be realistic though. Performing these exercises alone will not restore one’s posture to an ideal state…
Regular exercise done the right way can and will slow the inevitable effects of aging
Aging is an inevitable part of life. But how we age — and how much we enjoy the aging process — is within our control. The natural deterioration of our bodies — which is said to begin as early as 30 — cannot be stopped, but it can be slowed. And slowed significantly for that matter. Using exercise to ‘treat’ the aging process is not unlike using exercise to treat any chronic disease.
As an Exercise Physiologist, I use exercise to treat arthritis, chronic pain, diabetes, and heart disease to name a few. The list goes on and on. The…
To reduce joint pain you must find the underlying problem and treat it properly
Too often do I see people looking for a quick fix for their joint pain. Without understanding and treating the underlying cause, you will never be truly pain-free. Sure, there’s that certain stretch you do or that gel you apply that provides some relief, but it never actually gets to the root of the problem.
Using exercise, most joint pain can be significantly reduced — if not totally eradicated — by understanding what the cause is and applying a targeted treatment plan. Yes, some pain may require intervention from a specialist, whether it be an injection or surgical procedure of…
Using a pool trainer on a bungee cord is a game-changer
Living in a hot and humid part of the world makes swimming a natural fit for me. It’s something I didn’t enjoy during school sports — mainly because I was bad at it — but now understand its many benefits. With a simple swimming belt attached to a bungee cord, I’ve turned my backyard pool into a fantastic training and recovery session tool.
Though my pool is 8 meters long, a pool less than half that length is a viable option. Because when you swim with this belt attached, you don’t move further than a few inches. You can do…
Limit your caffeine intake to make it work for you more when you need it most
Like the rest of the world, I’m a sucker for a coffee shortly after waking. Even more so when it’s 4:45 in the morning. So strong is my addiction, the caffeine buzz no longer exists for me. De-sensitized to its effects, I feel great after my first espresso, but am certainly not bouncing off the walls.
This led me to take a more tactical approach to my caffeine intake. One that sees me limit myself to only consuming caffeine twice during the workweek, and once on the weekend. This makes you stop and think. You must evaluate when it will…
My experience has seen me continue to renew my order
If you’re anything like me then you’ve tried the meal prep Sunday thing, but failed to keep it up. I want nothing more than to always have quality foods available for me to eat. My habit of paying for convenience lead me to try a meal prep service. Not for every meal of the week — just to fill in the gaps.
It’s a few months later and I’m still finding value in the service. There are a few situations where it always comes in clutch. For example, you and I both don’t really want to cook dinner on a…
The most complex joint in the body requires special attention
The exceptional mobility of the shoulder joint is also its downfall. Being so mobile comes with an innate amount of instability. With so many muscles acting on the shoulder joint, a near-perfect balance must be found.
Poor shoulder health stems from two key factors: poor posture and less than ideal exercise selection.
Continuing to exercise with poor posture will only further the problem. Pain, discomfort, and tightness are likely to present. This also reduces our ability to produce force and lift heavy stuff — the key to building muscle and strength. And it increases the risk of injury.
This article…
