Blog

By Carla DiGirolamo MD, CFL1

This week our movement focus is the Bear Crawl. But this isn’t just any Bear Crawl. This is a weighted Bear Crawl with dumbbells! When combining this movement with other movements such as the Devils’ Press and the Jumping Air Squat, you might...

By Carla DiGirolamo MD, CFL1

If you have been following me for any length of time, you know that I am a huge proponent of core training. The reason I focus so much on this is because during mid-life, our joints become more unstable due to loss of muscle mass and changing...

By Carla DiGirolamo MD, CFL 1

Dumbbell complexes are a great way to build muscle power, strength, and cardiovascular endurance – not to mention all the bone health benefits of resistance training. This workout also requires just one set of dumbbells and minimal space –...

By Carla DiGirolamo MD, CFL1

Monostructural (single-movement) workouts are an essential complement to any training program. They allow undivided attention to movement mechanics without distraction by fatigue or complexity generated by the addition of other movements. These...

By Carla DiGirolamo MD, CFL1

This workout is chock full of what every midlife woman needs: plyometrics for our bones, strength training for muscle and metabolic health, and cardiovascular stimulation for a healthy heart!

The triceps are an often overlooked muscle group,...

By Carla DiGirolamo MD, CFL1

This week we are focusing on an awesome movement called the Sumo deadlift high-pull (SDLHP). This is a great “minimal-equipment” alternative to rowing, whether it be on the water or on the Concept 2 rower at your gym. 

I love...

By Carla DiGirolamo MD, CFL1

This is a great workout taken from the CrossFit archives that focuses on hip extension and shoulder strength using a modified version of the push-up called the “pike” push-up. 

Hip extension is a foundational functional movement...

By Carla DiGirolamo MD, CFL1

Physical asymmetries are a natural part of being Human. It begins early in brain development resulting in being “right-handed” or “left-handed”. Through the years as children and adults, we naturally develop a side that we tend to...

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...