7 Day Workout Plan

This workout routine was designed for beginners and fitness enthusiasts alike! There is a lot of depth and breadth in this program, so whether you’re just looking for ideas or for a structured plan, we have your back. This 7-day workout routine is very helpful for people who are just getting started with cardio training and want to get fit or look good in a short amount of time. This article will cover two different options for a 7-day workout routine. Implementing a fitness routine into your life will have many positive benefits including increased health and reduced stress. In addition to increasing your physical activity, make sure that you are eating enough, drinking water and managing stress levels. 7 Day Workout Plan Ideas 7-day workout routine can be hard on your body, so make sure that you are prioritizing rest and recovery. These workout routines are designed to maximize physical movement, but minimize your chance of injuring yourself due to over training. Day one: Strength training Strength training is a foundational part of any …

Why You Should Start Strength Training

Strength training is of upmost importance when it comes to improving longevity as we age and improving quality of life. Gaining muscle not only helps reduce body fat, it also increased metabolism and helps transform the body into a well oiled machine that burns fuel for energy more efficiently! The term “use it or lose it” is 100% the truth and is very important the older we get. Too often than not adults get labeled as “Frail” because society just expects older adults to become that way. What if we can combat that through nutrition and specific exercise?! Well we can!!!  It is known physiologically that body fat increases over time and lean muscle naturally decreases if no resistance training is implemented into routine. Strength training helps develop strong bones (bones and joints need weight bearing/loading through them to maintain lubrication and integrity), maintain weight (muscle burns more than fat!), and enhance quality of life! Building muscle contributes to better balance and reduces fall risk and hospitalization and can help manage chronic conditions such as …

Everything You Need to Know About Traditional Physical Therapy and Concierge Physical Therapy

Physical therapy is an old practice that can provide life changing relief to patients, but many people don’t know that. Physical therapy has gotten a bad reputation over the years because of older methods including ultrasounds, hot packs and ice pack usage. Some people think that physical therapy doesn’t create change in people’s lives, or that they have to go to a traditional physical therapy clinic in order to receive care. That couldn’t be more far from the truth. Physical therapy is an evolving science that has made great strides over the last few decades. Now you don’t have to go to the hospital, or even have insurance, to receive physical therapy treatment. For example, I personally work part time at a concierge clinic where we do not accept insurance because I want to dictate the plan of care for my patients. In some traditional settings, patient’s insurance will only cover a certain number of visits. But in most cases, the number of visits needed in order to achieve peak function is more than is …

The Surprising Benefits of Strength Training

Any time you move an object from one position to another, you’re exerting muscular force. That object could be a dumbbell. It could be a ball. It could be your own body. Each time you do this, your muscles learn to move more efficiently and move more mass. This is strength training. It’s physics! Strength training is an essential part of any fitness program, whether you’re a distance runner, a weekend cyclist or a yoga enthusiast. Training your body to bear more weight and move efficiently creates a solid foundation on which you can layer other exercises. If this all sounds super boring and you’re already picturing endless reps of biceps curls and lateral rows at the gym, stop right there! There are lots of ways to make strength training a fun workout, and there are many reasons to do it. What is strength training? Any activity that uses muscular force with the intention to build the body’s ability to create and use that force is strength training. The action of working with resistance—moving an object …

The Benefits of Taking a Walk

Walk the walk — it’s good for you! When it comes to your fitness routine, taking a solid stroll isn’t the sexiest thing on the menu, however, adding one or two to your weekly routine can actually do some serious good! We’re not even talking about the usual benefits either — like improving your blood pressure, easing stress or getting stronger. We hear all about it from those friendly step competitions between fellow Fitbit and Strava wearers, but what is walking really getting you? Let’s take a closer look at some of the hidden benefits a walk can have on your health, mood and focus level.  1. Kick that sweet tooth Yes, you heard right: A walk can help ease those nagging urges for something sweet. If you’re guilty of sugar loading before bed (we feel you, dessert lovers), this is a great way to soften the blow. If you’re a stress eater, this is also a great way to mitigate your bad habits. Studies by Harvard have shown that a casual walk during stressful situations can help …

The Best Fitness Trackers of 2021

Find the perfect fitness tracker for you. With so many fitness trackers on the market—and no shortage of reviews and opinions from people who own them—choosing just one can be hard. But the most important thing is to find a fitness tracker that works for you, because at the end of the day, the point of wearing one is to inspire you to get out there and get active. Michele Olson, also known as “The Exercise Doctor,” says fitness trackers are worthwhile if you have the right expectations. “People who are most likely to use fitness trackers are those who care about their health and those who care their workouts,” she explains. “While it would be great to track every calorie in even the smallest morsel of food or record exactly every single spin revolution in an indoor cycling class, fitness trackers are not that pinpoint precise. They can provide worthwhile estimates of calories in and out, or the amount of exercise done depending on the tracker’s options.” To determine which fitness tracker will work for you, think about what your end goal …