Blog

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 favor over the other.

Trainin...

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 a decline in muscle and bone mass...

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 “vacation” training must be...

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 is a valuable skill to help na...

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 sweat-fest. We...

By Carla DiGirolamo MD, CFL1

When we train, we often focus on the muscles of the front of the body, the ones we can see. We do crunches for our “abs,” and squats for our “quads” - you get the idea. But what about those muscles that we don’t see, like our hamstrings, lower back, and spinal ere...

By Carla DiGirolamo MD, CFL1

This workout has everything that’s great for your bones and then some! We have 2 plyometric movements that stimulate the bones from different directions and a weighted movement, the dumbbell thruster, which adds a weight-bearing stimulus to the bones. The interval...

By Carla DiGirolamo, MD, CFL1

This workout continues the theme of “time under tension” and we are again using static holds as a way to increase time in an active position. Why are we doing this so much? I asked my coach the same thing. The answer is because we rarely do these types of movements ...

By Carla DiGirolamo, MD, CFL1

This workout uses a TABATA format over multiple movements to challenge you to accumulate 300 total repetitions in the shortest period of time. This workout has so many benefits, but here are just a few:

•  The use of multiple complementary movements requires qui...

By Dr Carla DiGirolamo MD, CFL1

Pressing Stamina

Last week we focused on isometric holds and tempo repetitions to increase the amount of time that muscles spend under tension or resistance (TUT). This week we are building on this foundation to target muscle “stamina” which is the ability ...

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...