Blog

Science shows the general guidelines don’t cut it for postmenopausal women.

By Selene Yeager

Postmenopausal women may not actually make muscle with moderate strength training, according to a new study. When it comes to making muscle, active menopausal women also don’t respond to the general ...

What’s good for your muscles is good for your mind.

By Selene Yeager

As menopausal women, we care a lot about our brains, especially as the hormonal shifts that happen starting in perimenopause can lead to changes in our brains and women have a greater risk of developing dementia in their li...

Vitality and longevity begin with physical independence starting with the functional movements we perform every day to the complex movements that allow us to excel in the sports we love into the later decades of our lives.

This week’s feature movement is the squat - the arguably uncontested Queen o...

Who doesn’t love Leg Day – and for good reason! Our legs are made of the largest skeletal muscles of the body, which means that they are BIG calorie and fat burners and major utilizers of blood glucose! Not to mention, they allow us to stand upright, walk, run, squat, lunge, jump (you get the pictur...

Today’s workout is a high-intensity interval challenge with the addition of a high-skill movement called the "Renegade Row." This is a fantastic movement that requires core strength, coordination, and balance and becomes even more challenging under the fatigue generated by the cardiovascular enduran...

The foundation of the functional movements we do every day and in the sports we play are grounded in the muscles at the center or “core” of our body from our neck to our knees. Power generated from the core is translated through the joints, and then to the extremities to execute movement. When your ...

By Carla DiGirolamo MD, CFL1 

This workout not only challenges your ability to recover within the 1-minute intervals, but it also challenges your mental grit because there is no clear endpoint! Your goal is to last for as many minutes as you can doing the prescribed movements and repetitions ...

By Carla DiGirolamo MD, CFL1

“Tabata” is an amazingly versatile style of high-intensity interval training (HIIT). It is classically performed on a clock where each round includes 20 seconds of work followed by 10 seconds of rest for anywhere between 4 and 8 rounds (totaling 2-4 minutes).

By Carla DiGirolamo, MD, CFL1

This week, our workout will be about taking care of our shoulders. Joint care work is just as important as the soul-crusher workouts. So let’s take a breather and honor our shoulders!

The shoulder joint is one of the most complex joints in the human body and ...

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 think that the Bear C...

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 character and laxity ...

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 – so it can be done anywh...