Blog
By Carla DiGirolamo MD, CFL1
When we train, we often focus on the muscles of the front of the body, the ones we can see. We do crunches for our “abs,” and squats for our “quads” - you get the idea. But what about those muscles that we don’t see, like...
By Carla DiGirolamo MD, CFL1
This workout has everything that’s great for your bones and then some! We have 2 plyometric movements that stimulate the bones from different directions and a weighted movement, the dumbbell thruster, which adds a weight-bearing stimulus to the...
By Carla DiGirolamo, MD, CFL1
This workout continues the theme of “time under tension” and we are again using static holds as a way to increase time in an active position. Why are we doing this so much? I asked my coach the same thing. The answer is because we rarely do these...
By Carla DiGirolamo, MD, CFL1
This workout uses a TABATA format over multiple movements to challenge you to accumulate 300 total repetitions in the shortest period of time. This workout has so many benefits, but here are just a few:
- The use of multiple complementary...
By Dr Carla DiGirolamo MD, CFL1
Pressing Stamina
Last week we focused on isometric holds and tempo repetitions to increase the amount of time that muscles spend under tension or resistance (TUT). This week we are building on this foundation to target muscle...
By Carla DiGirolamo MD, CFL1
Last week’s workout used isometric holds and tempo repetitions to challenge body control by increasing the amount of time that the muscles spend under tension (TUT). This week we continue to work on body control by adding higher-skill...
By Carla DiGirolamo MD, CFL1
Time Under Tension (TUT) Training
Time under tension (TUT) refers to the amount of time your muscles spend under resistance. TUT promotes muscle strength and growth, which can result in increased bone density and lower body fat...
By Dr. Carla DiGirolamo MD, CFL1
Fall and fracture prevention has risen in the ranks alongside cardiovascular health in importance for longevity and vitality. Loss of function, mobility, and independence as a result of osteoporosis and fracture are among the leading...
By Carla DiGirolamo, MD, CFL1
The push-up is right beside the squat among the most foundational of the functional movements. This movement requires the recruitment of many muscle groups, including the muscles of the shoulder, rotator cuff, pectoral muscles, muscles of the...
By Dr. Carla DiGirolamo MD, CFL1
This week's workout focuses on a key area that often falls through the cracks and that is overhead strength, mobility, and stability. Moving weight overhead is a functional movement required for everyday activities such as lifting a box or any heavy...
By Carla DiGirolamo, MD, CFL1
Zone 2 training is defined as exertion in a heart rate range that is maintained at 60-70% of one’s maximum heart rate. There are many ways to calculate maximum heart rate with the most common method being subtracting your age from 220. If...
By Dr. Carla DiGirolamo
In simple terms, the “hip joint” is the ball and socket joint where the head of the femur meets the pelvis. Flexion at the hip occurs, for example, when you do a sit-up. As your torso approaches your knees, the hip joint is...
