Like many road and off-road cyclists I know, I used to think that performance improvements only occur while in the saddle. However, the personal trainer side of me has learned that improvements can also take place off the bike and in the gym. Here are three exercises that mountain bikers might consider to improve their performance and reduce the risk of injury:

Mindful eating is not a diet, but an approach to reconnect with your body and improve your relationship with food. It involves respecting and listening to your body’s natural cues.

As an older person who participates in resistance training on a regular basis and also in high-intensity indoor cycle classes, I have been supplementing my diet with creatine monohydrate for some time now. I find that it has been helpful for me to maintain muscle mass as I age and also has allowed me to pick up my performance on the bike. So what is creatine monohydrate?

Last week I listed three exercises that I see folks in the gym working into their routines that are ineffective and potentially harmful. This week, I’ll continue with three more popular gym exercises that could be harmful or could be improved upon.

This blog s the first of a series of articles intended to call out some of these less-than-optimal exercises and suggest better ways to get the intended results.

Being able to perform better on a run doesn't necessarily mean spending more time on the road or on the treadmill. Cycling or using a stationary bike will work your muscles in a different way that will help you run faster. When you incorporate running and cycling into your exercise routine,

My personal experience with Les Mills RPMTM is demonstrated in the accompanying chart downloaded from my Strava account. It shows the improvement in my “Fitness” score over a period of about six months.

Strength training can help counteract the effects of aging by increasing muscle mass, bone density, and balance. Plus, it helps improve mental health, cognitive function, and sleep quality.

While dieting can have an effect on weight loss, you can even further reduce body fat by combining strength training with reducing calories through dieting.

A great way to stay on track with a new exercise program is to make it social. Most gyms and fitness centers offer a variety of free group exercise programs throughout the day and evening hours. New exercisers may feel intimidated at first to try a group session, they shouldn’t. Everyone has been a beginner at one time or another. Plus the instructors who are highly qualified to deliver safe, effective programming, are also there to make everyone feel welcome and successful.

Free weights are versatile and inexpensive. They also simulate real weightlifting situations and promote full body stability. Free weights are generally safe if you use proper technique. But getting used to lifting with free weights can take some practice, and it's important to use the right technique.

According to NASM, foam rolling has been around for quite a while and attributes the rise in popularity of foam rolling as we know it today with the publishing of Dr. Micheal A. Clark’s Integrated Training for the New Millenium in 2000.

Still, over twenty years later, foam rolling is, in my opinion, the best-kept secret in the gym.

Having now scientifically established the benefit of foam rolling before and after exercise, we introduce the “Massage Gun” - just in time for Christmas.

So, what is a massage gun, and do they really work? Again let’s check the research.

You work hard for that hour in the gym; make sure it works hard for you—a three-step plan.

Thanksgiving is fast-approaching and it's time to start planning the big meal! If you're like me, the thought of a juicy, savory turkey and a warm, buttery biscuit brings tears of joy to your mouth. It's no secret that these Thanksgiving staples aren't the nutritional equivalent of a salad, but that doesn't mean you can't achieve a great balance of nutrients and flavor without sacrifice.

Just join a gym, pay the dues, come in a couple of times a week, sit on a machine, work the levers, drink a shake afterward - achieve fitness! No need to consult a trainer or to have a workout plan.

The Mediterranean diet, on the other hand, is not a restrictive diet plan. It is an eating pattern originating in ancient civilizations and a staple diet of many natives of the Mediterranean region.

Balance, defined as the ability to maintain postural control is a fundamental component of performing everyday tasks. Most of us take it for granted until we lose it. Who hasn’t slipped on an icy sidewalk or felt panicked while walking across a narrow bridge?

These temporary lapses of control are inconvenient and sometimes painful, but what happens when maintaining balance becomes a daily struggle?

While you may still be wearing your sore, vaccinated arm as a badge of honor (as you should), you aren’t bulletproof from COVID-19, influenza, or even the common cold. Aside from washing your hands, diet and exercise are two of the best (and simplest) ways to protect yourself from illness - so break out the fruity-smelling hand sanitizer and read on to learn about 6 important immune-boosting nutrients.

Let’s face it. Food isn’t free. There’s nothing worse than spending your hard-earned money on healthy food just to see it spoil after a few days. It can be tempting to settle for boxed, canned, and even fast-food to save a few bucks. However, while convenience foods are often cheaper, they are typically loaded with sodium, sugar, saturated fat, and preservatives - all the things your doctor warns you about.