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Entries in workout (3)


Equipment-Free Glute Workout 

Whether you’re an athlete, exercise enthusiast or looking to get back into shape, it’s important to focus on some of the key muscles that make up your posterior chain. Comprised of your lower back, glutes, hamstrings and calves, your posterior chain can be categorized as the powerhouse that helps make your body move.

You’ll quickly discover that your gluteus muscles make up a significant portion of your posterior chain and for this reason it deserves our undivided attention when working out.

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Turkey Day Menu and Fat Burning Workout

Mid-November signals that Thanksgiving is quickly approaching, and as you make preparations to host the once-a-year feast or maybe just need to bring a dish to share, there are ways you can stay on-track with your health goals and not end up feeling like a stuffed turkey.  

While time can be limited in the days leading up to major holidays, it can often give way to a variety of excuses for why it’s okay to skip a workout or overindulge. Once Thanksgiving rolls around it can feel like the tipping point of a holiday rollercoaster that won’t slow down until January and is reason why now is so important to develop and stay committed to a healthy eating plan and workout regime.

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4 Moves to Master

During my twenty years in the fitness profession, one training concept that’s really stood out for me has been the idea of Primal Movement Patterns—the foundational moves behind the everyday, essential actions of our Primal ancestors. For example, a caveman/woman would squat down to start a fire. They would pull plants out of the ground to eat or use a rotation when throwing a spear or sling toward an animal during a hunt. I learned this concept from fitness/rehab expert Paul Chek, who prioritized functional movement in training design. His seven Primal Movement Patterns include:  Push, Pull, Squat, Bend, Lunge, Rotate and Gait. Today I’ll discuss the Pull, Squat, Push and Bend and offer two exercise examples of each (based on equipment options that are available to you). I’ll also describe how to incorporate them into two effective and time-efficient workouts.

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