Safe return to exercise after childbirth
Although pregnancy, labor, and postpartum aren’t athletic events, they have been compared to athletic events (CrossFit Journal Sep 2011). Many women who enjoyed sports before their pregnancy want to get back into it soon after birth to lose the baby weight. This is particularly true for women who were used to high impact high intensity training such as Crossfit and running.
Whether or not you are ready to return to sport or exercise depends on individual factors and type of birth. A Cesarean section requires more recovery time than natural birth. As a general rule, new mums are advised to wait between 4-6 weeks after birth before resuming exercise. Keep reading as I share with you some considerations to lose the baby weight by avoiding post-natal exercise risks for a safe return to sport after childbirth. Continue reading
Its time to get some creative and cool exercises that will jack your metabolism and burn body fat without running or jumping; without ruining your joints. Exercises you can do almost anywhere, with no to minimal equipment. Keep reading to learn discover some pretty funky, low-impact, high-intensity exercises and sample routines.
Leonardo da Vinci stated that movement begins with the destruction of balance. For movement to continue, balance is repetitively created and destroyed. Proper balance is critical because improperly developed, it can and does result in running injuries. Keep reading to learn how to improve balance and prevent running injuries. Continue reading
Let’s start by “geeking out” on the injury process for soft tissue and bone injuries, then we will delve into what everyone wants to know…how do I heal? However, its important for you to know what is going on when you get injured, so you are not tempted to rush the recovery process. Read on for more information on the healing process, and dietary supplements which encourage healing. Continue reading
It’s that time of year again – cold weather, post-holiday stresses, and cold and flu viruses are all around us. Escape from it all in less than five minutes! A cup of hot tea can warm your body, prevent illness, promote weight-loss, relieve stress, and create happiness. Read on for more information on the benefits of tea. Continue reading
As a personal trainer, men always ask me about the best exercises, supplements or tips for building muscle. The truth is, most guys hitting the gym don’t get the results they want because they’re making some critical mistakes.
Learn 10 tips including a workout and diet plan that will help you to build muscle.
If you could do just one thing to increase your mental power, speed, build muscle, and lose fat – would you do it? Yes? All you have to do is sleep. Sleep leads to performance.
Runners are always looking for the next best shoe, apparel, supplement, training plan to improve their performance. We spend millions of dollars trying techniques or products that will keep us injury free and achieving that elusive PR. I have found the “magic” pill, it will not cost you a thing! sleep. Sleep is one of the most overlooked aspects of training by runners, even though it is the most important aspect in preventing injury, enhancing your recovery, building strength, and improving speed.
Elite runners all know the value of sleep. Rare is the pro athlete who doesn’t nap and get at least 7 to 8 hours of sleep. Paula Radcliffe, women’s marathon world record holder, sleeps around nine hours each night and takes 1-2 hour naps in the afternoon. Why all the extra sleep? So she can rebuild stressed and damaged muscles faster. During the deepest stage of sleep the body releases human growth hormone for repairs. During this time the muscles are paralyzed allowing maximum healing. So by sleeping twice a day, she gets a double hit of the growth hormone to accelerate her recovery.