Fitness Tip Archive

  • balance
    Single Leg Balance Training Program

    We can improve our balance by performing simple balance exercises. The single leg stance is a very effective exercise for improving balance. This exercise can be modified as balance stability progresses. Week 1: Perform the steps below 5 times per week, starting with a 5 second hold and working up to 20 seconds. • Stand […]

  • Foot Fitness Exercise To Keep Your Feet and Heels Healthy
    Fit Feet

    During a cardio workout, your feet are like your BFF: always there for you. In fact, it’s easy to take healthy feet for granted. Whether you’re pushing yourself during a speedy run, starting an elliptical workout routine, or going for long walks in the summer sun, it’s crucial to give your feet the care and attention […]

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    Shoulder Health

    What Contributes to Shoulder Health Shoulder health is mostly dictated by four things: The mobility of the neck The mobility of the thoracic spine The function and stability of the scapulae The muscles of the rotator cuff The shoulder joint itself is a fifth potential problem, but you can see that it really only represents […]

  • Capture-3
    Lunges, Lunges, Lunges!

    Lunges are the one of the most basic of lower-body exercises, and they have stuck around through good and bad fitness trends and come out on the other side, still holding strong to their rightful place in your workout. That’s because lunges are more than just a basic quad strengthener—in all their various forms, lunges […]

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    Best Health & Fitness Apps of 2018

    Here’s what Men’s Journal has to say about The 18 Best Health and Fitness Apps of 2018 Starting a new fitness routine or diet program can be tough, but it’s an endeavor that comes along with a healthy dose of hope and motivation. During week one, workouts hurt so good, grocery shopping isn’t so bad, and meal prepping is downright exciting—you’re finally […]

  • TRX+Workout+www.cardiocoffeeandkale
    TRX Full Body Workout


  • chest press
    Stronger Upper Body Workout

    This intermediate/advanced chest, shoulders, and triceps workout will challenge your upper body with tough tri-sets. Each tri-set will take you through 3 exercises: a chest exercise, a shoulder exercise, and a triceps exercise. There’s no rest between sets, so this workout moves fast. This workout will take about 45 minutes depending on your rest periods and how many […]

  • Plank-Jacks
    Try this Quick HIIT Workout

    The 60/30 workout: Perform each compound dumbbell exercise for 60 seconds, completing as many reps as you can. Then, ditch the weights and immediately do 30 seconds of the “burnout” exercise. What You’ll Need: One set of medium dumbbells (start with 8-10 lbs.) Set 1 60: Squat and Press Stand with feet hip-width apart and […]

  • Mountain biking with friends on Colorado's Western Slope
    Need a New Trail? Bike Colorado

    Looking to try a new trail? Check out this great resource at the MTB Project!  

  • hiking

    Hiking is fun but it’s tough to enjoy the scenery while gasping for air! Training with these hiking exercises will ensure you’re fit to tackle any trail. It is easy to conjure up an image of a picture-perfect hike: an empty trail that winds alongside a babbling brook through a verdant and lush valley before ascending […]

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    Plank Progression

    High Plank Get down on all fours with your shoulders stacked over your wrists. Lift your knees off the ground and position your feet slightly wider than hip-width apart. Squeeze your abs, glutes, and quads, and tuck your hips under to make sure there’s no arch in your back. Your palms and toes should be […]

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    7 Early-morning Stretches to Build a Better Body

    Tired of waking up in the morning achy or constantly tight and sluggish? Chances are you’re like everyone else who skips out on stretching. To start waking up with energy and safeguarding your body from injury, run through these seven quick and easy stretches for every muscle. 1. Calf Stretch Standing shoulder-length apart put your […]

  • decline plank
    Decline Plank

    BODY PART: Abs EQUIPMENT: BOSU Trainer DIFFICULTY: Beginner With the feet close together on top of the BOSU dome, place the elbows on the ground underneath the shoulders with the hands in fists. Squeeze the muscles of the stomach and glute, and keep the body in a straight line from head to heels. Hold this […]

  • Metabolic_main
    14-Minute Metabolic Workouts

    ACE Fitness, by Jason R. Karp, Ph.D much of the past 30 years  appreciating the impact that short workouts can have and creating workouts that can help clients get extremely fit in a short period of time. I created the following 14-minute metabolic workouts (and wrote the book on them) as a solution to everyone’s time […]

  • 44816082 - side view of a muscular couple doing planking exercises
    Workout with a Buddy

    You know exercise is good for the body, but did you know that having a couple extra bodies in the room is also good for you? Not only does research suggest social communities – including those online – can provide key support for weight loss, but peer groups are an increasingly popular source of support for […]

  • summer-workout
    Stay Cool with Your Summer Workout

    The only problem with hot weather is that, well, it’s so darn hot outside. Put the cool factor back into your workout routine with these tricks from top fitness pros: 1. Adjust your body temperature Hop into a cold shower before your workout. A German study this year found that a pre-exercise cooldown improves performance […]

  • runner girl
    How to Start Running

    Are you already in the habit of regular exercise? Want to add running to your routine? You’re ready to run if you’ve spent at least two weeks walking or doing some other form of exercise (like using a stationary bike or an elliptical trainer) on a regular basis—roughly 30 minutes per day, four or five […]

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    Is Comparison Sabotaging Your Success?

    You’ve been faithfully following your workout plan and you’re seeing results, but your friend at the gym seems to be making more gains. And your neighbor dropped almost 15 pounds, while you’re still focusing on losing 10. Even when you’re making progress, frequently comparing yourself to other people—at the gym, grocery store, Instagram or wherever—can […]

    Train Like a Mixed Martial Arts Fighter

    Doug Balzarini shows you his top five favorite exercises that he uses when training elite athletes.

  • cobra pose 2
    6 Exercises for Better Posture!

    1. Single Leg Extension Why It’s Good for You: This move trains your core muscles to work together to stabilize your pelvis. Starting Position: Lie on your back with your knees bent, feet flat on the floor, and hands behind your head. Press your low back into the floor, and curl your head up off […]

  • guy stretch
    10 Reasons to Stretch Regularly

    Flexibility training is an essential, yet often overlooked health-related component of fitness. Numerous studies support the short- and long-term benefits of various types of stretching, including static stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF), just to name a few. Here are 10 reasons why you should be stretching on a regular basis. Decreased stress […]

  • jump rope
    10 Spring Training Fitness Tips

    How to ease back into shape this spring without sports injuries By Elizabeth Quinn After a long winter of reduced activity or inactivity, you might be tempted to get outside and train as soon as the weather improves. You may also be tempted to exercise at the same level you did at the end of […]

  • dynamic-warmup
    Dynamic Warm-Up

    A dynamic warm up is movement prior to exercise that is active, warms up the muscles, increases heart rate at a gradual pace and actively stretches the muscles that will be used during the activity. Flexibility is important to activity but static stretching should be reserved for after the workout is done. Here are a […]

  • hiit-workout-benefits
    Top 10 Fitness Trends of 2018

    While there’s no “right” way to get sweaty, there’s no question that fitness trends can influence how people work out. And with the American College of Sports Medicine’s annual survey, we’re getting a look at what’s going to be big this year. They’ve pinpointed the top fitness trends of 2018 to watch for, and chances […]

  • hike
    Prime & Prep

    Prime Your Heart To get the proper aerobic conditioning for a 5-mile hike, walk 30 to 45 minutes, 3 days a week, varying the incline. On a fourth day, do a longer walk, preferably outside on hilly terrain. Each week, increase the long walk until you’re doing at least two-thirds of the distance of your […]

  • sprinter_situp_main
    The Sprinter Sit-up

    Even otherwise slender, fit people can end up with a belly due to underworked lower-abdominal muscles. This move is designed to tap into the deep abdominal muscles—the transverse abdominis—that pull in your waistline like a natural corset. To Do It: A. Lie on your back with your arms at your sides, your legs straight, and […]

  • fitness
    2 Classic Exercises Everyone Should Master

    Over the course a lifetime, exercise enthusiasts will experience dozens of different ways in which they can move their bodies. Trends, fads, hobbies and the like lead us to constantly try new and different movements we can use to challenge our strength, mobility and stamina. A few exercises, however, have withstood the test of time […]

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    20-Minute Abs with Astrid Swan

    The Workout Moves V Sit-Up Elevated Side Plank Plank Cross Through Hover-Up Crawl to Plank Jump Directions Do each move below for 40 seconds, resting 10 seconds between moves. Do the entire circuit 5 times, resting 10 seconds between each circuit. Here’s how to do each move: Share via Pinterest Saba Karamouz V Sit-Up — […]

  • family
    Get Active as a Family

    When the whole family is involved in physical activities together, children learn that being active is fun and makes you feel good. And busy parents can combine family time with exercise time. Try these tips for getting everyone in the family up and moving together: Getting started As a family, make a list of activities you’d like […]

  • TotalBodySprint_main
    Total-body Sprint/Body-weight Circuit to Improve Muscular Endurance

    To increase muscular endurance and get shapely muscles, they need to contract against a low-to-moderate resistance—60 to 80% of the maximum an individual can lift just once—with short recovery intervals between sets. To improve endurance, what matters is the amount of time the muscles are under tension. Circuit workouts are a great way to accomplish […]

  • snowshoe

    For health and fitness benefits, snowshoeing is great for you. It provides a cardio workout while also building strength, agility, balance and endurance. The best part is, you get to do it all in the beautiful outdoors! Snowshoers can burn between 420-1000 calories per hour.     ACTIVITY / SPEED SNOW CONDITIONS ENERGY EXPENDITURE (CAL/HR) […]

  • foam roller
    Foam Rolling

    Foam rolling is a form of stretching called Self-myofascial release. This method of stretching is similar to massage, breaking up the knots and scar tissue. Foam rolling can help with recovery, increase flexibility, movement efficiency and many other benefits. This is a 5-10 minute part of everyday and a foam roller can be purchased fairly […]

  • Flexibility
    Importance of Flexibility

    Flexibility Flexibility is a part of everyday movement, being flexible aids in getting out of bed, standing up and sitting down as well as many other tasks. The definition of flexibility is the range of motion around a joint or series of joints. Age, gender, activity and genetics play a part in one’s flexibility. However, […]

  • Bird-dog-exercise-crunch
    Bird Dog

    Step 1 Starting Position: Kneel on an exercise mat or floor, positioning your knees and feet hip-width apart, with your feet dorsi-flexed (toes pointing towards your body). Strengthen your abs, back , glutes & hips.   Step 2 Slowly lean forward to place your hands on the mat, positioning them directly under your shoulders at […]

  • Push up Narrow
    Work Ready: Push-Up Prep

    Push-up Improvement Program ·     Warm up for a few minutes by jogging in place for 2 minutes. Then do some light warm-up exercises such as arm circles, arm crosses, shoulder rolls, and jumping jacks. ·     Do specific push-up training for 10 to 15 minutes, 3 days a week, with a day off between training sessions. Example: Monday, […]

  • deadlift – bent knee
    Work Ready: Lift Test Prep

    12” to Knuckle Lift (Deadlift) Training Program   Try these 3 exercises 3 times per week to improve your deadlift for the work ready assessment!   Hamstring Dips- Use a stability ball or a sturdy chair if you do not have a stability ball. Start on your back with your arms by your side and […]