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Healthy Diet Plan for Weight Gain

Building muscle or gaining weight is not as easy as it seems. But, just as there are diets for losing weight, there are diets for gaining weight. A diet for weight gain should focus on a high intake of calories and good quality protein. However, it is also essential to choose the right diet for weight gain that includes a healthy and well-balanced diet rather than just empty calories and fat. Eating the right weight gain diet provides you with essential nutrients while helping you build muscle mass. The main goal of any weight gain diet is to provide you… Read More »Healthy Diet Plan for Weight Gain

Pre-Workout Nutrition for Efficient Workout Results

A car runs well on regular gasoline, but it reaches its peak condition when supplied with high octane fuel. Likewise, it would be best to have a pre-workout meal or supplement to fuel your workout and increase your performance. Plus, supplements and pre-workout foods help improve your performance by promoting energy, increasing mental focus, and delaying fatigue. Training shouldn’t be a burden, and good pre-workout nutrition allows you to enjoy your workouts without feeling very exhausted. We all want to train hard, jump higher, run faster, in short, get the most out of our workouts. Supplements and pre-workout foods prepare… Read More »Pre-Workout Nutrition for Efficient Workout Results

Why you Should Include Zinc-Rich Foods in Your Diet?

Recently, due to the COVID-19 pandemic, people are looking for natural ways to boost their immunity. Of course, when it comes to immunity, vitamin C is the first thing that comes to mind. However, very few know that foods rich in zinc are just as essential for our immunity and play an important role in keeping us healthy. Zinc is a trace element, which means that our body needs it in small amounts. Zinc is needed for the activity of over 300 enzymes, protein synthesis, wound healing, cell growth, and a healthy immune system. Unfortunately, our bodies cannot synthesize zinc,… Read More »Why you Should Include Zinc-Rich Foods in Your Diet?

Top 10 Weight Loss Mistakes We All Make

Are you struggling with your basic daily chores or are you just feeling unhealthy? Then it’s time to get started on a healthy weight loss routine. This pandemic and the new work of the home routine have added a few extra inches to the waistline for some of us. With the new sedentary lifestyle of sitting for long hours, attending online meetings, eating emotionally leading to munching on our favorite snacks, our level of fitness has deteriorated. But as they say, it’s never too late to turn an unhealthy lifestyle into a healthy one. A little motivation, discipline, and consistency… Read More »Top 10 Weight Loss Mistakes We All Make

How to Accurately Measure Your Height?

GET TONE AND FIT FASTER TIPS OF THE DAY You have probably measured your height since you were a child. Measuring height is an important measurement for good growth and is usually part of a standard routine. It is also an integral part of a medical check-up. Usually we need to measure the height for some other non-medical reasons like getting clothes, placing mirrors etc. Medium sized The average height can vary depending on several factors. According to the US Department of Health and Human Services, a person’s height is affected by: Genetic Nutrition Access to medical care Sickness Returned… Read More »How to Accurately Measure Your Height?

Recipe of the week! – HealthyFit

GET TONE AND FIT FASTER TIPS OF THE DAY Back to Blog PIÑA COLADA NIGHT OAT RECIPE Makes 2 servings INGREDIENTS 1 scoop of vanilla vegetable protein (optional) 2⁄3 cup gluten-free oatmeal 4 tbsp. chia seeds 2 tbsp. honey or maple syrup 1 cup of unsweetened almond milk 1 cup of fresh pineapple, cubed 2 tbsp. unsweetened coconut flakes (we love them grilled!) DIRECTIONS Combine all the ingredients in a bowl. Divide the mixture into two mason jars and store in the refrigerator overnight before serving. Garnish with fresh fruits such as pineapple, raspberries and cherries. 1 day free pass… Read More »Recipe of the week! – HealthyFit

The Importance and Benefits of Vitamin C Tablets

GET TONE AND FIT FASTER TIPS OF THE DAY There has been a lot of buzz around vitamin C during this pandemic, with everyone being paranoid about its vitamin intake to keep COVID-19 at bay. Vitamin C tablets are the new must-have in every household. So what exactly is vitamin C? Should we be taking it in addition in tablet form and is it worth all the hype? We understand your questions and are here to answer them. What is Vitamin C? Put simply, vitamin C is an essential, water-soluble vitamin that our bodies need in small doses for a… Read More »The Importance and Benefits of Vitamin C Tablets

How to Squat Properly – A Step-By-Step Guide

GET TONE AND FIT FASTER TIPS OF THE DAY One of the best exercises for you, whether you’re trying to build muscle or lose weight (or both) HAS to be the squat. However, it’s also an exercise I see nearly EVERYBODY do incorrectly. We do video form checks with every Online Coaching Client to make sure they’re squatting correctly, and we use a LOT of the same cues and instruction we cover in this guide!  Want video form checks of your squat from a trained professional? Learn more: So have no fear… After reading this big ass squat guide (pun… Read More »How to Squat Properly – A Step-By-Step Guide

Polycystic Ovarian Disease (PCOD): Causes, Symptoms, and Treatment

GET TONE AND FIT FASTER TIPS OF THE DAY PCOS or polycystic ovarian disease is a hormonal disease that affects 5-10% of women. This is very common during their childbearing years. 9% – 22% of women suffer from PCOS problem in India. In our body, various hormones work in harmony to ensure the proper functioning of all systems. In PCOS state, a woman’s hormones get out of sync. This leads to various problems like irregular periods, infertility, weight gain, acne etc. If left untreated, this disorder can cause serious health problems in women, such as heart disease and diabetes. What… Read More »Polycystic Ovarian Disease (PCOD): Causes, Symptoms, and Treatment

How to Squat Properly – A Step-By-Step Guide

GET TONE AND FIT FASTER TIPS OF THE DAY One of the best exercises for you, whether you’re trying to build muscle or lose weight (or both) HAS to be the squat. However, it’s also an exercise I see nearly EVERYBODY do incorrectly. We do video form checks with every Online Coaching Client to make sure they’re squatting correctly, and we use a LOT of the same cues and instruction we cover in this guide!  Want video form checks of your squat from a trained professional? Learn more: So have no fear… After reading this big ass squat guide (pun… Read More »How to Squat Properly – A Step-By-Step Guide

Love Handles: Causes, Exercises and More

GET TONE AND FIT FASTER TIPS OF THE DAY Les hommes et les femmes peuvent développer des poignées d’amour. Il se réfère aux dépôts de graisse en excès dans la partie médiane inférieure du corps. Lorsque de petites poches de graisse se déposent au-dessus de l’os de la hanche et de chaque côté de la taille, elles sont appelées poignées d’amour. Ils portent également le nom de dessus de muffins. Cela est dû à sa ressemblance avec des muffins gonflés. Cependant, il y a une petite différence entre les deux. Les dessus de muffins sont des dépôts de graisse plus… Read More »Love Handles: Causes, Exercises and More

How to Squat Properly – A Step-By-Step Guide

GET TONE AND FIT FASTER TIPS OF THE DAY One of the best exercises for you, whether you’re trying to build muscle or lose weight (or both) HAS to be the squat. However, it’s also an exercise I see nearly EVERYBODY do incorrectly. We do video form checks with every Online Coaching Client to make sure they’re squatting correctly, and we use a LOT of the same cues and instruction we cover in this guide!  Want video form checks of your squat from a trained professional? Learn more: So have no fear… After reading this big ass squat guide (pun… Read More »How to Squat Properly – A Step-By-Step Guide

How to Squat Properly – A Step-By-Step Guide

GET TONE AND FIT FASTER TIPS OF THE DAY One of the best exercises for you, whether you’re trying to build muscle or lose weight (or both) HAS to be the squat. However, it’s also an exercise I see nearly EVERYBODY do incorrectly. We do video form checks with every Online Coaching Client to make sure they’re squatting correctly, and we use a LOT of the same cues and instruction we cover in this guide!  Want video form checks of your squat from a trained professional? Learn more: So have no fear… After reading this big ass squat guide (pun… Read More »How to Squat Properly – A Step-By-Step Guide

How to Squat Properly – A Step-By-Step Guide

GET TONE AND FIT FASTER TIPS OF THE DAY One of the best exercises for you, whether you’re trying to build muscle or lose weight (or both) HAS to be the squat. However, it’s also an exercise I see nearly EVERYBODY do incorrectly. We do video form checks with every Online Coaching Client to make sure they’re squatting correctly, and we use a LOT of the same cues and instruction we cover in this guide!  Want video form checks of your squat from a trained professional? Learn more: So have no fear… After reading this big ass squat guide (pun… Read More »How to Squat Properly – A Step-By-Step Guide

Recipe of the Week – HealthyFit

GET TONE AND FIT FASTER TIPS OF THE DAY Ready for one of the easiest breakfast recipes ever? This recipe was inspired by two things: our love of salads and the sweet + savory combo bowl of eggs and oatmeal. This bowl has just less grains and more green vegetables! 2-3 coffee spoons avocado or olive oil 2-3 eggs 1/4 Cup chopped red onion 2 -3 cups green vegetables, spinach, kale or your favorite greens 1/2 Cup roasted cauliflower or roasted sweet potatoes 1/3 Lawyer, slice microgreens fresh dill sea ​​salt and pepper Heat 2 teaspoons of oil in a… Read More »Recipe of the Week – HealthyFit

How to Stop Overthinking: 6 Ways That can Help

GET TONE AND FIT FASTER TIPS OF THE DAY Qu’est-ce que la réflexion excessive ? Le terme de réflexion excessive est explicite. Vous pensez encore et encore à une situation ou à un événement. Cela implique une suranalyse des conversations, des situations et des résultats. La réflexion excessive est un processus de pensée négatif. Cela éveille votre critique intérieur. Dans une telle situation, l’esprit ne s’arrête jamais. Un bavardage constant se passe dans votre tête. Par conséquent, trop réfléchir diminue votre confiance en vous et crée des doutes sur vous-même. Trop réfléchir ne conduit pas à des solutions. Au contraire, cela… Read More »How to Stop Overthinking: 6 Ways That can Help

Home Remedies to Get Rid of Acidity

We all have experienced that burning sensation in our throat or stomach after eating something spicy or hot. This uncomfortable feeling is what people call acidity or acid reflux. It is possibly one of the most common health conditions. Incidentally, it is also extremely uncomfortable when acidity or acid reflux hits you. Simple lifestyle changes and some common home remedies for acidity can help cure it completely. However, if the problem is not addressed in the beginning, it can cause some serious health problems. What Is Acidity? Our stomach produces Hydrochloric acid (HCL) which consequently breaks down the food that… Read More »Home Remedies to Get Rid of Acidity

Health Benefits, Nutritional Facts, and More

Aloe Vera is a spiky succulent plant that grows in dry tropical climates. He also has a few other unusual names. It is called alternately “burnt plant”, “desert lily” and “elephant’s gall”. In ancient times, it was called the “plant of immortality” because of its healing properties. Over the years, aloe vera has become extremely popular. It has various benefits for beauty, health and medicine. The plant has over 300 species but ‘Aloe barbadensis’ is what we call aloe vera. Aloe vera juice is extracted from the innermost part of the aloe leaf. The juice is thick and gooey and… Read More »Health Benefits, Nutritional Facts, and More

10 Health Benefits of Eating Star Fruit/Carambola

Carambola: the introduction Starfruit is something that you can easily find anywhere in India. It is sold freely amid churans, pickles and candied fruit in old-fashioned wrappers in carts. Most school children have eaten it as a tasty and tangy snack that provides instant uplifting. Most of us have grown up eating it, not knowing how beneficial it is to our health. Starfruit is another popular name for star fruit. It is a tropical fruit. It finds its origins in a species of tropical trees in Southeast Asia. These trees bear the botanical name of Averrhoa Carambola. Australia, Guyana, India… Read More »10 Health Benefits of Eating Star Fruit/Carambola

Triphala and its Numerous Health Benefits

Triphala est un remède naturel, ayant ses racines dans l’Ayurveda indien. L’Ayurveda est l’un des plus anciens systèmes médicinaux au monde datant de plus de 3000 ans. L’Ayurveda croit en l’amélioration du bien-être général en réduisant les causes profondes qui créent des maladies dans notre corps. Triphala est l’incarnation de cette tradition. Il élimine les causes profondes qui conduisent à des problèmes de santé. C’est un mélange d’herbes qui a d’immenses bienfaits pour la santé. De tels mélanges de plantes médicinales sont célébrés en Ayurveda. La force combinée de ces composants mélangés est bien supérieure à leurs avantages individuels. L’Ayurveda… Read More »Triphala and its Numerous Health Benefits

Ash Gourd: Benefits, Recipes, and More

Introduction to Butternut Squash Butternut squash is popularly known as wax squash, winter melon, and Chinese watermelon. Its botanical name is Benicasa Hispida. It is a green watery vegetable with its roots in South and Southeast Asia. Indian and Chinese cuisines use butternut squash in stews, salads, and curries. Butternut squash taste neutral like cucumbers. Therefore, many dishes can use this flavor with ease. Physical structure It is a climbing plant by nature. The plant’s bright yellow flowers turn into a butternut squash. The uniquely shaped leaves of this climbing plant have an average height of 15 cm. The young… Read More »Ash Gourd: Benefits, Recipes, and More

Jaggery – The Unsung Hero in Indian Food

Résumé – Jaggery, est connu sous le nom de ‘Gur’ en hindi, ‘Sharkara’ en malayalam, ‘Vellam’ en tamoul, ‘Gul’ en marathi et ‘Bella’ en kannada. Jaggery est une offrande commune aux dieux dans diverses régions de l’Inde. Jaggery est considéré comme un substitut sain pour le sucre raffiné. Dans certaines régions de l’Inde, le jaggery remplace le sucre, car c’est une alternative moins chère. introduction Jaggery est un édulcorant indien traditionnel et un aliment de base dans les ménages indiens. Divers plats sucrés sont préparés à l’aide de jaggery et offerts comme offrandes de prasad ou de puja. Étant donné… Read More »Jaggery – The Unsung Hero in Indian Food

Kalonji Seeds and its Health Benefits

Tout au long de l’histoire, l’humanité a utilisé la richesse de la nature pour trouver des secrets et des médicaments. Kalonji est une plante médicinale populaire dans le monde entier. Les buissons de Kalonji, qui sont largement plantés dans toute l’Inde, fournissent les petites graines noires. La Nigella Sativa est une plante à fleurs annuelle qui produit ces petites graines noires. Les graines sont semblables aux graines de sésame en taille. Ils sont triangulaires plutôt qu’ovales. Kalonji est une épice fantastique en plus d’être un médicament remarquable. C’est l’une des épices les plus anciennes au monde. Il peut être ajouté… Read More »Kalonji Seeds and its Health Benefits

How to Squat Properly – A Step-By-Step Guide

One of the best exercises for you, whether you’re trying to build muscle or lose weight (or both) HAS to be the squat. However, it’s also an exercise I see nearly EVERYBODY do incorrectly. We do video form checks with every Online Coaching Client to make sure they’re squatting correctly, and we use a LOT of the same cues and instruction we cover in this guide!  Want video form checks of your squat from a trained professional? Learn more: So have no fear… After reading this big ass squat guide (pun intended, I suppose?) – part of our Strength 101… Read More »How to Squat Properly – A Step-By-Step Guide

Feel Good Feb – HealthyFit

Back to Blog Does all this talk about self-care make you feel like you have to take care of yourself? For example, does the world just add another set of to-do items to your to-do list? I understand you. Now, on top of everything else, I need to take more time to journal, meditate, list 10 things I’m grateful for, drink 150 ounces of water a day, sleep 9 hours a night…? And inevitably feel bad about myself if I don’t? Sigh. Make no mistake – these are all good things to do and take care of yourself is important.… Read More »Feel Good Feb – HealthyFit

Work Break Reset – HealthyFit

Back to Blog When you incorporate movement into your day, you feel better physically and your stress is reduced. And while regular exercise has been shown to improve our ability to make complex decisions and improve our mood, prioritizing small impulses of movement – even a stretch – can also help reset a stressful time and to calm a running mind. Which of these reasons will prompt you to incorporate an explosion of movement into your schedule today? Jump for 60 seconds before a meeting … Whether you are in a mental or emotional sleep and need to be “ready”… Read More »Work Break Reset – HealthyFit

Mindful Monday

Spring cleansing for your body: According to classical acupressure theory, the liver and gallbladder are two organs that correspond to the spring season! Take a moment to appreciate all the work they do in digestion, regulating blood sugar, and cleaning up toxins! To give them an energetic boost, do the following short meditation: place both palms on the upper right part of the abdomen, under your ribs. Close your eyes and breathe slowly. As you breathe out, imagine a cloudy gray substance leaving your body. Inhaling, visualize a beautiful spring green permeating the liver and the gallbladder. After a few… Read More »Mindful Monday

COVID-19 UPDATE – HealthyFit

Back to Blog In accordance with the lifting of the mask mandate by NYS, starting tomorrow, vaccinated members of the HF will have the option of no longer wearing a mask in the club. In accordance with our local health and safety guidelines, we will continue to respect social distancing and maintain the highest level of cleanliness at HealthyFit. As a small business, the safety of our community remains our top priority. If you still want to wear your mask in the HF facility, you are welcome, no questions asked. Something we would like to ask our dedicated and loyal… Read More »COVID-19 UPDATE – HealthyFit

SHEET PAN DINNER WEEK- DAY 1

There is nothing more satisfying than cooking a full dinner on one plate. Not only will this save you from doing the dishes, but you’ll have more time to go out and enjoy the summer weather! Throughout the week, we’ll be posting fun summer skillet dinners with hot-weather favorites like sweet corn, fresh tomatoes, ripe mangoes and more. Pair any of these summer dishes with a simple side salad and you have a complete meal the whole family will enjoy. CHICKEN FAJITAS Ingredient Checklist (Yield 8) ⅓ cup of vegetable oil 2 teaspoons of chili powder 1 teaspoon of dried… Read More »SHEET PAN DINNER WEEK- DAY 1

Sheet Pan Salmon & Bell Peppers

Back to Blog An easy recipe for a quick dinner for weeknights with salmon, peppers, parsley and lemon that’s ready in about 30 minutes. DINNER DAY 2: SALMON & PEPPERS Ingredient Checklist (4 people) 2 tablespoons of olive oil 4 fillets (3 ounces) of salmon fillets 2 red peppers, chopped1 yellow pepper, chopped1 onion, slicedSauce: 6 tablespoons of lemon juice 3 tablespoons of olive oil 2 tablespoons of water1 tablespoon of maple syrup5 cloves of garlic1 ½ teaspoon of salt1 ½ teaspoons red pepper flakes1 teaspoon of ground cumin½ bunch of fresh parsley, chopped1 lemon, sliced Step 1Preheat the oven… Read More »Sheet Pan Salmon & Bell Peppers

Sheet Pan Day 3: roasted veggies

These roasted Mediterranean vegetables containing cherry tomatoes, zucchini, peppers, onion and garlic make a delicious pan-fried dinner with easy cleanup! Ingredients (makes 4 servings): 12 cherry tomatoes, halved1 red pepper, chopped1 yellow pepper, chopped1 green pepper, chopped2 zucchini, sliced2 red onions, quartered2 garlic cloves, crushed and peeled2 tablespoons of olive oil1 teaspoon of chopped fresh basilground black pepper to taste Directions: Step 1Preheat the oven to 350 degrees F (175 degrees C). 2nd stepPlace the cherry tomatoes, peppers, zucchini, red onions and garlic on a large rimmed baking sheet. Drizzle and toss with olive oil. Season with basil and pepper.… Read More »Sheet Pan Day 3: roasted veggies

Sheet Pan Summer Dinner | Day 4

Today’s Pan Dinner: Sweet and Spicy Jerk Shrimp! Taste island life with jerk-seasoned Jamaican shrimp, juicy pineapple, roasted vegetables and spicy jalapenos. Serve over green salads or, for a larger meal, with cooked brown rice. Makes 4 servings. Ingredients: 1 ½ pound large shelled shrimp1 can (20 ounces) pineapple slices wrapped in 100% juice, drained and cut into 2-inch pieces2 red peppers, cut into thin strips1 large red onion, sliced1 jalapeño pepper – halved lengthwise, seeded and sliced2 tablespoons of olive oil1 tablespoon Jamaican jerk seasoning½ cup chopped fresh cilantro2 cups of hot cooked brown rice1 lime, cut into wedges… Read More »Sheet Pan Summer Dinner | Day 4

Sheet Pan Chicken Mango Fajitas

Back to Blog Last day of the baking sheets week! On the menu today: Chicken Mango Fajitas! Chicken fillets, mango cubes and sliced ​​peppers are mixed with lime juice, agave and olive oil to make these quick and tasty fajitas. Have you tried the cauliflower éclairs ?! Whole Foods & Trader Joes both make fabulous versions of the low carb vegetarian sandwich! We LOVE using them as mini tacos and fajitas! Ingredients (for 6 people) cooking spray1 ½ pound chicken fillets, halved lengthwise2 tablespoons of olive oil3 teaspoons of chili powder2 teaspoons of ground cumin1 teaspoon of garlic powder¾ teaspoon… Read More »Sheet Pan Chicken Mango Fajitas

10 Best Hydrating Foods to Quench Your Thirst!

It is important to keep your body hydrated, especially during the summer when the heat and humidity are soaring. Drinking water is essential for keeping your body hydrated, but did you know that you can hydrate yourself with what’s on your plate, not just what’s on your glass? Eating healthy moisturizing foods in hot weather can help you maintain hydration levels and provide a variety of nutrients. The following foods are not only rich in water, but are also full of nutrients that will help your body fight disease. These 10 moisturizing foods contain at least 88% water, making them… Read More »10 Best Hydrating Foods to Quench Your Thirst!

Why Should You Include Paneer in Your Diet?

Summary: This article explains why you should eat paneer, also known as Indian cottage cheese. It contains many vitamins, minerals and antioxidants which are beneficial for health. It helps meet the protein needs of vegetarians. You can include paneer in your diet by incorporating it into multiple dishes. Paneer is also beneficial for people who follow a diet that is low in carbohydrates and high in protein. introduction A significant portion of the Indian population is vegetarian. Many ancient texts and modern science call milk a complete food. The Indians consume half of the milk produced in its original form… Read More »Why Should You Include Paneer in Your Diet?

How to Grieve the Loss of a Loved one to Covid-19?

Summary: You might be angry, irritated, helpless that you didn’t have the chance to say goodbye to her. The death of a loved one could have been sudden and it can be overwhelming. Dealing with the loss of a loved one at any time can be overwhelming, and even more so during the pandemic. We understand how difficult it can be to lose someone we love, and we’re here to help you mourn a loved one due to COVID-19 by adopting meaningful grieving practices. Talk to our counselors now to help you grieve the right way Everyone treats the loss… Read More »How to Grieve the Loss of a Loved one to Covid-19?

Health Benefits, Nutritional Facts, and Recipes

Summary: Lentils are edible seeds from the group of legumes. Available with or without their outer shell, lentils are a staple in many parts of Asia and North Africa. Here’s everything you need to know about lentils, their nutritional values, benefits, and how to use them in your kitchen. introduction Lentils are one of the first legumes cultivated, so it’s no wonder that they have become an essential part of our diet. They add a high volume of fiber and protein to our meals. They do not require soaking overnight before cooking them. Lentils are extremely convenient and inexpensive, making… Read More »Health Benefits, Nutritional Facts, and Recipes

What is Tabata Workout? And How to Train in it?

Tabata training is a type of High Intensity Interval Training (HIIT) method devised by Izumi Tabata, a Japanese scientist, in 1996. Training consists of strenuous and intense exercise followed by a brief period of complete rest. or low intensity exercise for recovery. . It follows a 2: 1 ratio rule where 20 seconds of training is followed by a 10 second break. This interval should be followed for 4 minutes non-stop. Since it requires a lot of energy and an increased demand for oxygen, a beginner in this method should start with low intensity training. Various research studies have concluded… Read More »What is Tabata Workout? And How to Train in it?

Breathing Exercises and Techniques for COVID-19

We are facing the second wave of the coronavirus pandemic and people are doing all they can to protect themselves from the deadly disease. The COVID-19 virus primarily affects the respiratory system. Therefore, doing breathing exercises can be beneficial while recovering from COVID-19. Breathing exercises can help strengthen the respiratory system and help fight and reduce the impact of the coronavirus before, during and after it strikes. Apart from this, breathing exercises also reduce stress, anxiety and help calm body and mind. To note: The breathing exercises mentioned in this article will not prevent COVID-19, but they can help relieve… Read More »Breathing Exercises and Techniques for COVID-19

Mental Health Toolkit for COVID-19 recovery

Summary: By this point, most have contracted COVID-19 or have a loved one who has. We are all proficient in identifying symptoms and following treatment protocols for COVID-19. However, there is certainly an increase in the panic and anxiety attacks we experience with the onset of COVID-19. In this article, we aim to create a simple self-help mental toolkit for you to adopt during your post-covid recovery. Do you have trouble sleeping? We can help you… talk to our advisors now! introduction We understand how important it is to be courageous through COVID-19. But, at the same time, we also… Read More »Mental Health Toolkit for COVID-19 recovery

How to navigate through parenting during a pandemic?

Summary: Are you a parent struggling to cope with the multiple responsibilities you have to take on? Has the pandemic added to your woes? Then this article is for you. The pandemic has caused parents to question their parenting skills as children stay indoors and their responsibilities have doubled. Being a parent during a pandemic is difficult. This article will help you understand your roles and how to meet your child’s needs in these uncertain times. Parents around the world have had the biggest challenge during this pandemic. Being a parent in the midst of the pandemic. Whether you are… Read More »How to navigate through parenting during a pandemic?

How is Your Digital Dependence Impacting Your Mental Health?

Summary: The internet has become the most crucial part of our life. Whether it’s education, work, social media, business or entertainment, everything is digital today. As this necessity takes hold of us little by little, have you ever thought about the impact that excessive digital dependence could have on our mental health? In this article, we aim to raise awareness about the impact of digital addiction on your mental health. Having trouble concentrating? Talk to our expert advisors now! introduction Digital dependence has grown over time. We understand that this is the need of the hour. However, we also believe… Read More »How is Your Digital Dependence Impacting Your Mental Health?

How to Work Through the Fears of Post Lockdown

Summary: As the country braces for the third wave of COVID-19, we’re exploring how to deal with the angst it sparks. Transitions can be overwhelming. This article provides practical ways to overcome the ambiguities of COVID-19 and reintegrate into post-containment life. introduction The pandemic has turned the world upside down. The first two waves left people completely exhausted; physically, mentally and emotionally. The fight is real. The second wave consisted of endless anxiety, fear of the unknown, and loss of hope. We have experienced collective grief and grief. There was unease about the increase in cases, the lack of medical… Read More »How to Work Through the Fears of Post Lockdown

Permission To Move

Over the past few years, I have become very interested in movement as behavior facilitated by an environment. Like all animals, we always react to our environment; because so many spaces do not tolerate movement, there are few spaces where movement is allowed and therefore we move very little. In Become wild there’s an entire section on culture — specifically how we use it. many. panels. which say various forms of NO MOVE HERE. Since we have created a culture dependent on signs, what about these permissive signs of movement, then? Those who say, well, we would prefer that you… Read More »Permission To Move

The Highs and Lows of Foot Arches

Here’s something about me: I love animal tracking and prints. Animal signs are visual traces of past movements, so it’s no wonder I like to tune in to every movement around me – I clearly made a living out of it! While I’m more tickled by wildlife tracks, my favorite animal tracks to read are Human footprints. They are just as interesting to me and they are certainly more ubiquitous. I took this photo of my husband’s footprints the other day because a picture is worth a thousand words. So I guess I’ll stop typing now. You get it. Wait,… Read More »The Highs and Lows of Foot Arches

Changing a Sedentary Culture

When I was twelve, I would have told you that running the mile was the worst thing ever. I hated. But I didn’t just hate running while running; I started to dread it even when I didn’t. In my college, we did timed races every Friday. The first Friday was a ride; the next, two turns; the next, three; and on the last Friday it would be four laps for our one-kilometer timed race. It would take me fourteen or fifteen minutes. It hurt to run. I wanted to throw up. I hated being so slow. I hated having to… Read More »Changing a Sedentary Culture

Activities Move Your DNA

In Become wild, I dig into mechanical nutrients much deeper than in any previous book. “Mechanical nutrients” are the biochemical responses at the cellular level that originate from large parts of your body that move or are called upon by physical forces. (If you haven’t read Move your DNA however, you will probably want to start there, which will give you an idea of ​​what I mean by “movement nutrition” and “movement diet”.) I often get questions like “is rebounding good for me” or “what’s the best exercise if I can only do one?” The problem with these questions, at… Read More »Activities Move Your DNA

How Do Minimal Shoes Move?

There are different characteristics that make up a “minimal shoe” and one of them is the flexibility of the sole. Below is a video showing how I test this flexibility, but if you want to skip the video: I test the performance by twisting the major axis of the shoe I test its flexibility by bringing the front towards the back of the shoe. The second part of the video explains WHY I’m looking for a soft sole. In short, there are a lot of levers in the feet that never get a chance to move because the stiff soles… Read More »How Do Minimal Shoes Move?

30 Ways to Move More With Kids

As we got ready for the launch of my book on Why Kids Need So Much Movement (and What To Do About It), I created a downloadable and fridge hang sheet that includes 30 Ways. to start moving with the children now. In the hope that this may inspire the movement and many more with your own creative ideas, I am now making it available to everyone. You can download it for free here ! Once you have read Become wild, you might also be interested in the Activity Tracker I created to help you assess the movements that currently… Read More »30 Ways to Move More With Kids

Miles of Audiobooks

You are here because you want to move (more, better, with less pain, etc.). You are here to learn more about movement, but I don’t want your “learning movement time” to become more than “real movement time”, so I am still working on ways to make learning movement time. dynamic movement. That’s why you can find most of my books available in audio format. Now you can walk, cycle, do some gardening, clean or hang up the laundry) and let me do the reading for you. PS In addition to energizing learning to move, I also like to make learning… Read More »Miles of Audiobooks

A Different Kind of Activity Tracker – Podcast Episode #126

There are activity trackers that measure your steps, mileage, or jolts of your entire body, but is this good enough? Biomechanist Katy Bowman weighs in on a new non-digital, non-analog activity tracker—a chart!—that helps you become better aware of how your activities are moving not only your whole body, but how they move each part of it. And, as always, you can find the transcript and supporting links under PODCAST TRANSCRIPTS at NutritiousMovement.com. 00:03:37 – Launch party discussion about the Activity Tracker  – Jump to section 00:10:45 – Trampoline – an example of how to access an activity with the Activity… Read More »A Different Kind of Activity Tracker – Podcast Episode #126

20 Books to Inspire a Long Walk

If you’ve been on this website for over 10 years, you know that walking is a big topic here. Walking is a big part of the toolkit I use to take care of my life. For my birthday last year, I drove 440 miles and what got me through much of that forty-four day feat was listening to a traveling memoir over an audiobook. When I checked in with my shelves it turned out that I had a lot of books on the walk because I love walking and finding books on walking inspires and motivates me. I thought I… Read More »20 Books to Inspire a Long Walk

Fix Your Downhill Knees

A few weeks ago our family hiked from the heights of Olympic National Park to the town below – 4,230 vertical feet over 8 miles (or 9.5 if you want to believe the GPS). We always do a few exhilarating “family hikes” every summer: point-to-point hikes that add another element to stick with the hard walk over time. A kid’s version for a day if you will. It was not an easy trail (and in many places it was not a trail at all); most of the steps required careful placement of the foot because it was so sturdy. But,… Read More »Fix Your Downhill Knees

Do You Need More Internal Rotation? – Squat University

One of the most common questions I get with reference to the shoulder is, “Do I need more internal rotation?” The answer is: “It depends”. More mobility isn’t always a good thing, especially when it comes to over-the-head athletes who often have excessive movement at this joint. On top of that, we can’t assume that someone who lacks internal rotation has to stretch to gain more movement. Instead, we need to assess and examine how and why there is a lack of internal rotation in the first place. Let me explain. In a previous blog, I described a simple screen… Read More »Do You Need More Internal Rotation? – Squat University

Reverse Hyper & Roman Chair Back Extensions? – Squat University

Il existe quelques exercices communs aux athlètes de force qui nécessitent une certaine prudence, en particulier dans le contexte de la récupération d’une blessure au dos. Dans le blog d’aujourd’hui, je souhaite passer brièvement en revue les exercices suivants afin que vous puissiez mieux comprendre leur utilisation. Machine d’extension de la hanche “Hyper inversé” Machine d’extension de dossier ou chaise romaine Machine d’extension de la hanche « Hyper inversé » L’extension de la hanche ou la machine «hyper inversée» a été créée à l’origine par le célèbre entraîneur de dynamophilie Louie Simmons de Westside Barbell. Au fur et à mesure que les… Read More »Reverse Hyper & Roman Chair Back Extensions? – Squat University

WARNING! Stop Wearing A Weightlifting Belt For Back Pain! – Squat University

I once worked with a weightlifter who was trying to recover from a recent flare-up of back pain. In one of our sessions where we were reintroducing the barbell back squat, he asked us if he could use his weightlifting belt. In his mind, a belt should be used every time you touch the bar to protect your back. It was his assurance that his back wouldn’t “pop out” the next time he squatted heavily. What I told him next may surprise you. What I have found is that a large majority of athletes and coaches use the belts incorrectly… Read More »WARNING! Stop Wearing A Weightlifting Belt For Back Pain! – Squat University

Squat University is Moving to St. Louis!

I have a huge ad! My wife and I decided to move from Kansas City to our hometown of St. Louis! My 7+ years working at Boost Physical Therapy & Sports Performance have been truly amazing and I am delighted to take this next step in my career! I recently accepted a position with SSM physiotherapy working at the D1 training center in St. Louis. Here is the deal. I want to start this new job in style! If you’ve ever wanted to work with me in person, now is the time. I have 15 appointments available my first week… Read More »Squat University is Moving to St. Louis!

What is ‘Gluteal Amnesia’? – Squat University

Have you heard of the term ‘gluteal amnesia‘? Decades ago, a renowned clinician named Vladimir Janda began to notice certain patterns in patients with back pain, in particular he noticed that these patients had signs of weak inhibited glutes. At the time, there was little research to back up his theories as to why this was, but in recent years that has changed. Research now shows that pain can often inhibit the activation of your glutes. 1-4 In 2013, Dr. Stuart McGill and his team observed this in real time.1 They started by measuring glute activity by asking study participants… Read More »What is ‘Gluteal Amnesia’? – Squat University

Squat University Seminar in St. Louis – Squat University

When: January 18-19, 2020 Where: Formation D1 (St. Louis) DAY 1: MASTERING THE MOVEMENT Who can participate: This course is for those looking for a plan to correct movement errors due to poor mobility or stability that hamper perfect technique. It is designed for the general public and for any health and fitness professional looking to deepen their knowledge of movement detection and squat technique. Time: 10 am-5pm with lunch break Course overview This isn’t a boring classroom lecture that many of us are used to, so expect to be up and moving for most of the day! Dr. Aaron… Read More »Squat University Seminar in St. Louis – Squat University

SquatU Seminar Chicago June 2020! – Squat University

Location: River North CrossFit (330 W Ontario St, Chicago, IL 60654 USA) Day 1: Mastery of movement Who can participate: This course is for those looking for a plan to correct movement errors due to poor mobility or stability that hamper perfect technique. It is designed for the general public and for any health and fitness professional looking to deepen their knowledge of movement detection and squat technique. Time: 11 am-6pm (with a 30-minute break to eat / drink) Course overview This isn’t a boring classroom lecture that many of us are used to, so expect to be up and… Read More »SquatU Seminar Chicago June 2020! – Squat University

Don’t Ice, Walk it Off! – Squat University

What I’m going to say may shock you. It may even anger some of you. The statement I’m going to make flies in the face of what many in the medical field have been preaching for decades, but it’s something you need to hear. You need to STOP using ice on injuries and sore muscles. Now before you throw your hands up in disbelief and scream at the top of your lungs how ridiculous that statement is, hear me out. Ice is not what you think it is. It is not helping the healing process from injury and in fact… Read More »Don’t Ice, Walk it Off! – Squat University

‘Rebuilding Milo’ – Squat University

Every athlete who spends time in the weight room ends up facing pain / injuries that leave them frustrated and unable to reach their highest potential. Every athlete should have the ability to take the first steps to remedy these minor injuries. They shouldn’t have to wait weeks for a doctor’s appointment, only to be prescribed pain relievers and told to “take two weeks off” or, worse yet, “stop lifting so heavy” . Dr Aaron Horschig knows your pain and your frustration. He’s been there. For over a decade Dr. Horschig has been a competitive weightlifter and understands how disheartening… Read More »‘Rebuilding Milo’ – Squat University

Everything You Need TO Know – Squat University

In our constant pursuit of athletic excellence, we have always been on the lookout for ways to optimize training and recovery. When it comes to performance, we have learned how to take a healthy athlete and make them even bigger, stronger and faster. We manipulate reps and sets across multiple training sessions like a Fields Medal mathematician, fine tune lifting technique like a mechanic working on a Formula 1 race car and spend hours upon hours devising the ‘best’ meal plan down to the microgram like a mad scientist concocting their latest experiment. Just as performance training has evolved over… Read More »Everything You Need TO Know – Squat University