Category: exercise

Understanding the Strength vs. Flexibility Conundrum

Flexibility, PNF, range of motion, ROM, squat, static active stretch, strength, wall kick

Jacob's avatarMA UNLOCKED

I found a common concern that’s raised in martial arts circles regarding strength training and its effects on flexibility on a recent Reddit post.  Let’s read:

I’ve been struggling for years to find a balance between building muscle (especially legs) through weight training and improving flexibility. I feel like I’ve tried everything, or maybe i just wasn’t patient enough. I would train legs through weighted squats, then I’m so sore and tight (especially hamstrings) i cannot stretch probably for most of a week. So i would start to get bigger legs but then my flexibility and kicking would go down hill. Then i would freak out and back off weight training and focus on flexibility again but then my legs never seem to grow. I know it’s possible to do both within reason, are there others who have had similar experiences and if so how did you work around…

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Free Community Workouts in Miami

community workout , fitness , free workout , healthy lifestyle , lifestyle blog , mental health , miami , miami workout , physical health , workout , yoga

ahavabite's avatarahavabite

I’m huge fan of community workouts, not only because they are free (I’m on a tight budget), but also because they allow me to enjoy the beautiful Miami weather alongside my local community.

I get frustrated consistently looking at different websites for free workouts that are happening, especially since the information is not organized in a clear way. I also realize that many of the websites that do post multiple events are not up to date- sometimes I’ve shown up to different locations only to discover those community workouts are no longer happening. I figure I would post the community workouts that I have been to, or have heard positive things about, in one place here.

You can find some of my favorite free community workouts in Miami (organized by day of the week) below. I will try my best to keep this up to date!

Saturday:

  • 8:00- 9:00 am:

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Indoor Workout with Weights

cardio , featured , physical wellness , weights

kbukur's avatarWildflower Collective

By Kari B.


Hello and Happy February! I hope 2019 has been treating you very well, and you’ve been able to make you and your health a priority this year! January’s wicked polar vortex has come and gone…and now onto sweet little February! Yes, it’s the shortest month of the year, but it’s also the month known for focusing on heart health! With cardiovascular issues running deep in my family, I tend to be hypersensitive to this topic. I encourage you to always focus on your heart and keep that muscle strong so it beats for many years to come. Don’t forget, heart disease is the leading killer of American men and women. A few quick tips that I can’t emphasize enough!


  1. Eat lots of fruits, vegetable and heart healthy foods!
  2. Manage that stress, find some happiness and get plenty of rest!
  3. Exercise – cardio and resistance. They are BOTH…

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Fat-loss Arm Workout | Belly Dance Veil Leilah Isaac

apartment friendly , beginner friendly , low impact , no shoes needed , small spaces , warmup included

Average Joanna's avatarFind Your Fitness

High impact, beginner’s, arms-focused toning cardio dance workout by Leilah Isaac

Length: 15 min 52 sec

A shoulder-burning arm workout with belly dance moves using a veil.

Included Features

Warmupcheckmark
(limited)		Equipment needed

Veil or long but light scarf

Cool-down

No

Space needed

Room to move arms

Beginner Modifications

checkmark
(limited)

Apartment friendly?

checkmark

Advanced Modifications

No

Shoes needed?

No

Review

Sweat Levelsweat dropx0Fun Levelhappy facex5
Burn Levelflamex4Soreness Levelouchx1
Torture Leveldying facex2Ease of Followingthumbs upx5

This is such a fun arm workout! It really burns the shoulders, especially if you use a heavier scarf. It’s a hard workout, but it’s not intense; it’s easy to follow and easy for anyone to do, so it’s also completely beginner friendly.

The moves are so cute, too! You’ll have an absolute blast doing this quick, yet effective, routine, whether by itself or part of a longer workout. It would also make a great warmup to a longer…

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Periodization Planner

I would suggest that you start off simple and come up with a weekly exercise plan, but be SMART about it. (Specific, Measurable, Attainable, Relevant, Time-Related) It can really help to zone in on what you would like to acheive.

Make your weekly training plan specific to your fitness goal, find a way to measure your progress and make the weekly plan. Be sure that it is something that you can do each week be relevant to the latest research and set a time that you will keep this programme.

Periodize Your Training

Unlock Your Hip Flexors

Fitness, Health

Healthy Life's avatarHealthy Life Reviews

Unlock Your Hip Flexors is an easy to follow program done through videos. The program will instantly release your hip flexors for better health, strength and all day energy.

A couple of video samples to show what the program is about

Reduce Back Pain with This Hip Flexor Stretch

Unlock Your Hip Flexors

    Quick Tip to Relax Your Tight Hip Flexors

    Unlock Your Hip Flexors

    About the Creator Rick Kaselj

    Rick Kaselj, M.S. (Exercise Science), B.Sc. (Kinesiology), PK, CPT, CEP, CES

    Rick Kaseljspecializes in exercise rehabilitation and fitness. He works in one-on-one and group rehabilitation settings, educating and training people who have been injured at work, in car accidents, and during sport activities.

    Rick has combined his rehabilitation experience and passion for research to develop a variety of courses and presentations for fitness professionals, Kinesiologists, and healthcare providers. Rick has given over 302 presentations to 5897 fitness professionals across…

    View original post 193 more words

    A good idea: postural stretching

    fitness

    Healthy Guy's avatarYourHealthUnlocked

    postural stretching

    A good idea: postural stretching

    Practicing a regular sport activity has always been a source of well-being and comfort. We spend almost half of our energy on different daily activities. This is difficult to recover, not to mention the physical problems that are added such as back pain , muscle contraction, joint pain , etc. With gymnastics, I have always managed to find the right balance between energy expenditure and the quality of relaxation to compensate for that. But today, thanks to postural stretching, I have more than I hoped for, so I decided to share my little experience with you.

    Why postural stretching?

    You’ve probably heard about classic stretching, which helps to soften the body by stretching . It is true that this practice is beneficial, but it has failings to the extent that the satisfaction it brings to the body is not complete.

    Let’s take a look at the benefits of postural stretching…

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    You lack energy during the session? Think about pre workout

    fitness

    Healthy Guy's avatarYourHealthUnlocked

    You lack energy during the session? Think about pre workout

    You lack energy during the session? Think about pre workout

    The pre-workout is as the name suggests the snack to take before the weight training session. This is the second most important “meal” of the day, completed by the post-training session. The purpose of this meal is to prepare your body for muscle damage to come, but also to ensure a good level of energy throughout your bodybuilding session.

    Slow sugars before a bodybuilding session

    The pre-workout intake is similar to other snacks. Unlike taking post-training, you must consume low glycemic index carbohydrates before the session (complex carbohydrates). Complex pre-workout carbohydrates provide enough energy for the entire bodybuilding session. Not to consume before the session can limit you in your training. Oatmeal, bananas (green) or wholemeal bread (chicken sandwich) are foods rich in complex carbohydrates for pre-workout.

    Proteins in pre-workout

    The catabolism of the muscles does not occur only during the night, but also during the session. This…

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