Blog

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 movements that require coord...

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 percentages. TUT also helps de...

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 causes of morbidity and m...

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 upper back, and, of ...

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 object ove...

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 you do not have a heart...

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 “flexed” or closed. Hip extension occurs when...

By Carla DiGirolamo, MD, CFL1 

This workout is a “go-to” for strength training if you're pressed for time or traveling. It’s versatile in that you can pair any two upper/lower body lifts that you wish, it's time-efficient, and can be done with minimal equipment. If you have time and unlimited...

By Carla DiGirolamo, MD, CFL1

Last week, we kicked off this workout series with a focus on grip strength. We reviewed why grip strength is important and its correlation with various health metrics, such as low bone mineral density (BMD), depression, anxiety, sleep quality, fractures, diabetes...

By Carla DiGirolamo MD, CFL1

Loss of muscle mass and strength with age is related to many factors including the overall physiological changes with aging and the menopausal transition, reduced activity levels, changing nutrition - among other factors. Excessive loss of muscle mass (sarcopenia)...

Make muscle, get strong, prioritize your sleep, and more in 2024

By Selene Yeager

The holidays are behind us, the new year stretches out in front of us. We’re back to work, ready to dig into new goals. We don’t really buy into “New Year, New You!”...but we do believe in New Year, Be Good to ...

Physical activity is good menopausal medicine. These studies show why.

By Selene Yeager

It goes without saying, we love exercise here at Feisty Menopause. Running, riding, rowing, lifting, hiking, surfing, and generally healthy, active living are in our DNA. We don’t need studies to tell ...