Blog

 

 

Tabata: Not Just for Cardio! strength training tabata Sep 24, 2024

 

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...

Continue Reading...
Shoulder Care is King shoulders strength training Sep 16, 2024

 

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...

Continue Reading...
Choose Your Endurance Adventure endurance strength Sep 11, 2024

 

By Carla DiGirolamo, MD, CFL1

 

Functional fitness and CrossFit-style workouts achieve fitness gains by strategically grouping movements together to achieve a certain stimulus. You will often see heavy lifts paired with endurance segments that challenge your ability to adapt moving...

Continue Reading...
Intensity Where You Least Expect It bear crawl strength strength training Sep 03, 2024

 

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...

Continue Reading...
Not Our Mother's Sit Ups core strength training Aug 27, 2024

 

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...

Continue Reading...
The Power of the Complex deadlift squats strength training Aug 18, 2024

 

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 –...

Continue Reading...
3000 Pound Shoulder Press strength training Aug 12, 2024

 

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...

Continue Reading...
Don't Forget Your Triceps plyometrics strength training Aug 07, 2024

 

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,...

Continue Reading...
No Rower, No Problem deadlift strength strength training Jul 28, 2024

 

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...

Continue Reading...
Swing for the Fence strength training Jul 22, 2024

 

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...

Continue Reading...
Training Your Asymmetries balance strength Jul 15, 2024

 

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...

Continue Reading...
Hacking Longevity balance longevity shoulder press strength training Jul 08, 2024

 

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...

Continue Reading...