Blog
By Carla DiGirolamo MD, CFL1
So much attention is paid to longevity - living our best lives for as long as possible - and for good reason! We all want to enjoy our time in this life to the fullest.
For women, midlife brings hormonal changes that result in...
By Carla DiGirolamo, MD, CFL1
Training while on vacation is a challenge for all of us because we are out of our daily routines and without our usual access to trainers, coaches, and equipment- not to mention those late nights celebrating with friends and family. So ...
By Dr. Carla DiGirolamo MD, CFL1
We’ve all been there. You wake up feeling more exhausted than you did before you went to sleep and today is a heavy training day. Right out of the gate emerges the feeling of defeat.
The ability to modify training on the fly...
By Carla DiGirolamo MD, CFL1
This workout was made for the busy, bad-ass midlife woman! It is versatile with no equipment needed, and can travel anywhere. The movements are simple with modifications for every fitness level. It can be done as a zone 2 recovery day or a 30-minute...
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...
