Your Butt is a Steering Wheel, Make Sure It’s Got Power!

Female athletes need a strong core (abs, obliques, glutes, hips, and back) to stay injury-free as well as perform their best.

Female Athletes Need a Strong Core for Stability, Mobility, and Strength (This is one in a series of articles about how women can improve their performance with endurance sports based on the revolutionary book by Dr. Stacy Sims called Roar.) I’ve written a lot about core strength here, especially the evils of crunches and sit-ups. […]

Want to Feel Better as an Older Person? Lift Weights!

No matter how old you are, it's never too late to train with weight. The benefits, especially for runners, cyclists, and women, are immense.

Weight Training for Older Cyclists and Runners Brings Better Health, Bone Strength, and Mobility Joan MacDonald was 70 years young when she started working out to deal with high blood pressure and acid reflux. Now look at her! Mike Harrington went to a personal trainer at 69-years-young to deal with weight gain and improve his […]

You Need More Strength Training for Better Balance, Endurance

Strength training for balance

Unilateral Single Leg Strength Works Helps Cyclists and Runners Prevent Injuries, Builds Mobility I admit it. Working out at home has been a challenge. My wife, because she is amazing, somehow found some kettlebells online for Father’s Day. But for the most part, I’ve been trying to maintain some strength without going back to the […]

Move Slowly in Return to the Gym

Focus on your resilience in your return to the gym. You can't speed up your body's adaptation to training stress.

Three Keys to Return to Strength Training in the Gym Prior to the pandemic, my goal in the gym was to lift heavy things to build overall strength that I could tap for on-the-bike endurance.  I was deadlifting with a hex bar, using dumbbells for shoulder, back, and chest work, and doing a lot of […]

6plusONE Will Motivate Your Fitness

A 6plusONE online workout plan combines a custom mix of strength training, HIIT work, yoga, and endurance to meet your fitness needs.

Get Accountability and Motivation With Online Workout Plan Let’s face it: Unless you’ve been going back to a gym, your at-home workouts have not been good. Even if you use an expensive or free online workout plan, it’s a challenge to keep going. Since the pandemic caused the shutdown in March, people have told me […]

Fit Challenge is Core Workout From Home

Make a plan and get the work done, especially when you're not feeling it!

The four-week challenge works your core without equipment During the pandemic, keeping – or getting – or core (belly and back) in good shape is relatively easy to do and requires no equipment. I offer the Fit From Home Challenge, just to challenge ourselves, do something together, and keep fit during social distancing. The Fit […]

Indoor and Outdoor Social Distance Exercises

Indoor strength workouts

I am trying to keep fit by running and cycling as well as continue to strength train. Plus, I want to help my clients at the WAC continue their progress while the world turns upside down. Keeping fit and continuing to workout is a challenge with social distancing since most gyms are closed. I offer […]

Why Should Older People Continue to Strength Train

When we started working together, my 70-something client could barely bend her hips and knees. Within several months, she was doing squats and finding new mobility to move. One of the best parts of my job as a trainer at the WAC is working with older members who are strength training.  Most of the time, […]

Six Better Alternatives to Evil Crunches and Sit-Ups

Women need heavy strength training to counter the loss of lean muscle mass as they age. This means doing low-rep, high-weight strength training.

Looking to Build Your Core More Effectively? Even if you can’t get back to the gym right now, a core workout is great for stability and mobility. However, don’t stop what you’re doing and pound out 100 crunches. Turns out that recent research shows crunches are not the best tool for core strength, and they […]

Lower Body Unilateral Strength and Re-Balancing

Doing unilateral lower body work strengths and re-balances your hips, legs, and ankles.

Some weeks ago, I did a post on lower body unilateral strength work in the weight room. As we enter the winter off-season (for most of us), it’s time to re-examine some good moves to build strength and balance. There’s two important reasons to do lower body unilateral strength work, especially as an endurance athlete. […]

Build Endurance and Strength to Get Fast

Even if you're trying to get faster, you need to slow down to build a base.

I’m working with a 22-year-old man with hopes of finding a spot on a pro Ultimate Frisbee team. We need to build endurance and strength to get fast His goal is to improve his sprint endurance. Ultimate is a high-intensity game of a lot of short sprints, twisting and jumping, and core strength to do […]

Six Movements for Full-Body Strength Training

For anyone, it can be bewildering to walk into a gym not knowing exactly what you’re going to do to get a solid full-body workout. Full-body strength training at least once a week will help build a stronger foundation for the work you’re asking your body to do. If you are an endurance athlete, or […]

Using Menstrual Cycles to Boost Performance

I’m a man. We’ll acknowledge that right away. So the topic of using menstrual cycles to boost performance is not something I have personal experience with. All I know about women’s menstrual cycles comes from research – except that I live with a female wife and a female teenager.  And we’ll acknowledge that anything I say […]