• Keep Your Hormones in Check

    Keep Your Hormones in Check

    Testosterone, estrogen, and growth hormone (HGH) are an anti-aging trio. Depending on your gender, of course, this group ignites your energy and libido, keeps muscles...
  • Don't Resist Tubing Exercises

    Don’t Resist Tubing Exercises

    A few years ago, we thought nothing could beat machines to strengthen and tone muscles. Then we realized that with a set of dumbbells, barbell,...
  • Eating Before Exercise

    Eating Before Exercise

    You are ready to hit the gym, the road, or the living room for your P90X session. You are neither hungry nor full, but you...
  • Getting to the Core of Your Core

    Getting to the Core of Your Core

    Do you have low back pain? “You should work the core.” Do you have knee pain? “You need to strengthen the core.” Do you want...
  • Eccentric Exercises To Relieve Tendon Pain

    Eccentric Exercises To Relieve Tendon Pain

    Eccentric exercises (EE) may sound complicated, but you actually do them all the time without knowing it. Every time you lengthen a muscle while applying...
  • Expose Healthy Food Impostors

    Expose Healthy Food Impostors

    The colors look vibrant: green, red, and orange among the juicy fruits that show up on the food package. Chunky nuts are part of the...
  • A Winning Pair: 8 Food Combos for Better Wellness

    A Winning Pair: 8 Food Combos for Better Wellness

    Have you realized how many pills may you take daily without notice? After your workout you feel your muscles burn and automatically reach out for...
  • The FYI on GI (Glycemic Index)

    The FYI on GI (Glycemic Index)

    The bagel you had this morning with 40 grams of simple carbohydrates will rapidly spike your glucose response.  This will stimulate the rush of insulin...
  • MBP: A Most Valuable Workout

    MBP: A Most Valuable Workout

    That is not typo. This is not the MVP workout, but rather MBP (Movement Based Programming), which may be a valuable addition to your exercise...
  • Take Five: Avoid These Exercise Injuries

    Take Five: Avoid These Exercise Injuries

    Blame the squat for your back pain or the lunge for your knee ache. If you exercise, odd are you have experienced some kind gym...
  • Bike Right: Fix Cycling Neck and Back Pain

    Bike Right: Fix Cycling Neck and Back Pain

    Whether you spin your wheels indoor or outdoor, cycling is a great non-impact exercise. Yet, while this activity can make your knee and muscles happy,...
  • Make the Most of Gym Time

    Make the Most of Gym Time

    You grab some more water, chat with somebody, look at your watch (again), or simply sit on the bench press until you get enough mojo...
  • Casing Your Joints

    Casing Your Joints

    Few parts in the body work in isolation. The joints are no exception. When you lift weights, run, bike, endure a cross fit class, or...
  • Switch the Roles

    Switch the Roles

    “Men train for aesthetics, where as women train for application. This statement is bold, but is saturated with truth,” says Jay  Cardiello, certified strength and...
  • Better Memory: What Food is on Your Plate?

    Better Memory: What Food is on Your Plate?

    My mom still does the newspaper crossword puzzle. I don’t think she enjoys it, but she’s fully convinced that by crossing words in her mind...
  • Lose That Bloating Feeling

    Lose That Bloating Feeling

    We’ve all gone through stomach problems at one time—that fullness sensation accompanied by a gaseous feeling, the need to burp and/or pass gas, or even...
  • Think About Being Fit

    Think About Being Fit

    “Imagine the thighs melting downward into the blankets,” says a yoga instructor. “Think like if you were pinching a pen to fully contract the muscles...
  • Diet Trends: Pass or Try?

    Diet Trends: Pass or Try?

    This year, athletes and celebrities praised the gluten free diet as the panacea to nearly everything—from winning top tennis tournaments to red carpet ready for...
  • Blast Away Belly Fat

    Blast Away Belly Fat

    How can I reduce belly fat? This is the most popular question asked to trainers and one of the most problematic one to answer. The...
Latest entries
Eating Before Exercise

Eating Before Exercise

You are ready to hit the gym, the road, or the living room for your P90X session. You are neither hungry nor full, but you still wonder—“Should I have something? What if I get hungry in the middle of the workout and hit a sugar crash? Or is exercising on an empty stomach better like...
Getting to the Core of Your Core

Getting to the Core of Your Core

Do you have low back pain? “You should work the core.” Do you have knee pain? “You need to strengthen the core.” Do you want to improve in your sports? Well… “You need to focus on your core workout.” The core has become the go-to answer to whatever fitness-sports injury and non-injury related body issue...
Eccentric Exercises To Relieve Tendon Pain

Eccentric Exercises To Relieve Tendon Pain

Eccentric exercises (EE) may sound complicated, but you actually do them all the time without knowing it. Every time you lengthen a muscle while applying a load you are already into EE. For instance, when you lower your hips to squat or your arms when doing a bicep curls. Gym rats may be familiar on...
Expose Healthy Food Impostors

Expose Healthy Food Impostors

The colors look vibrant: green, red, and orange among the juicy fruits that show up on the food package. Chunky nuts are part of the mix with golden honey melting over the delicious fruit mix. Along with the mouth-watering image, it reads: “Made with whole grains and real fruit.” You are quite certain this is...
A Winning Pair: 8 Food Combos for Better Wellness

A Winning Pair: 8 Food Combos for Better Wellness

Have you realized how many pills may you take daily without notice? After your workout you feel your muscles burn and automatically reach out for acetaminophen. At breakfast, you may take a multi vitamin with some “added benefit claim.” And maybe at night an Ambien pill is your best friend for a good night sleep....
The FYI on GI (Glycemic Index)

The FYI on GI (Glycemic Index)

The bagel you had this morning with 40 grams of simple carbohydrates will rapidly spike your glucose response.  This will stimulate the rush of insulin to drive glucose into the cells. This reaction is particularly good after exercising when easy digestible carbohydrates (eaten along with protein) allow the muscle building amino acids to repair the...
MBP: A Most Valuable Workout

MBP: A Most Valuable Workout

That is not typo. This is not the MVP workout, but rather MBP (Movement Based Programming), which may be a valuable addition to your exercise routine. MBP is an exercise plan that at its core is based on the fundamentals of training for functionality. However, why everyone relates functional training with the ability to perform...
Keep Your Hormones in Check

Keep Your Hormones in Check

Testosterone, estrogen, and growth hormone (HGH) are an anti-aging trio. Depending on your gender, of course, this group ignites your energy and libido, keeps muscles and bones strong, and your body ripped. However, beginning in your 30s, your hormone production slows down and the consequences are evident—increased belly fat, lost of body tone, lack of...
Take Five: Avoid These Exercise Injuries

Take Five: Avoid These Exercise Injuries

Blame the squat for your back pain or the lunge for your knee ache. If you exercise, odd are you have experienced some kind gym injury. Sadly, most people play the blame game and never find out the real cause for their injury. Or they simple cross off the “bad” exercise from their workout list....
Don't Resist Tubing Exercises

Don’t Resist Tubing Exercises

A few years ago, we thought nothing could beat machines to strengthen and tone muscles. Then we realized that with a set of dumbbells, barbell, and a few plates—the old school way—we could get ripped, stronger, and improve sports performance. Today, that colorful tubing that hangs on gym walls is the “new” muscle builder. Still,...
Bike Right: Fix Cycling Neck and Back Pain

Bike Right: Fix Cycling Neck and Back Pain

Whether you spin your wheels indoor or outdoor, cycling is a great non-impact exercise. Yet, while this activity can make your knee and muscles happy, can make others not so happy. At times, cycling can be a literal pain in the neck and/or back. “Neck and back pain are common in cyclists because of the...
Make the Most of Gym Time

Make the Most of Gym Time

You grab some more water, chat with somebody, look at your watch (again), or simply sit on the bench press until you get enough mojo to lift the dumbbells for one more set. Then you finish one or two reps short of your usual number, or do your usual 10 and stop even if you...
Casing Your Joints

Casing Your Joints

Few parts in the body work in isolation. The joints are no exception. When you lift weights, run, bike, endure a cross fit class, or shake your hips in Zumba, chances are you think about the muscles you want to strengthen, the calories you want to burn, and/or the personal record you want to achieve....
Switch the Roles

Switch the Roles

“Men train for aesthetics, where as women train for application. This statement is bold, but is saturated with truth,” says Jay  Cardiello, certified strength and conditioning coach and the creator of JCORE, www.jcorebody.com. Before you think this takes your chest press exercise too far, think twice. When was the last time you really worked out...
Better Memory: What Food is on Your Plate?

Better Memory: What Food is on Your Plate?

My mom still does the newspaper crossword puzzle. I don’t think she enjoys it, but she’s fully convinced that by crossing words in her mind will keep her brain sharp. She sometimes struggles to find the right words while she eats a familiar Venezuela food: tequeno—fried dough with cheese. Of course, I am shocked looking...
Lose That Bloating Feeling

Lose That Bloating Feeling

We’ve all gone through stomach problems at one time—that fullness sensation accompanied by a gaseous feeling, the need to burp and/or pass gas, or even an abdominal distension known as a hard stomach. It’s commonly referred to as “feeling bloated,” and it is more common than you might think. Up to 35 percent of the...
Think About Being Fit

Think About Being Fit

“Imagine the thighs melting downward into the blankets,” says a yoga instructor. “Think like if you were pinching a pen to fully contract the muscles around the scapula,” says a trainer.  “Keep your hands as if you were holding an egg,” says a runner coach. What do all these guidelines have in common? Beyond the...
Strength & Honor

Strength & Honor

My previous interview and profile of current world No. 1 tennis player Rafael Nadal shows an inspiring athlete whose dedication to family values is just as strong as his commitment to athletic excellence.          
Little Changes, Big Results

Little Changes, Big Results

It might be hard to swallow, but you can’t expect different results if you keep doing the same. Easy to accept, but it’s still tough to practice. It can be difficult to shake up the status quo when you juggle daily life, so it is much easier to stick with the same exercise routine you...