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Fire Up Your Posterior Chain posterior chain strength training Jun 11, 2024

 

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...

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Bone Health Boot Camp bone health strength training Jun 04, 2024

 

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...

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Simplicity is King squats strength training time under tension May 29, 2024

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...

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Tabata 300 hiit strength training tabata May 21, 2024

 

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...
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Targeting Muscle โ€œStaminaโ€ muscle strength training May 13, 2024

 

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...

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Power Meets Skill strength training May 06, 2024

 

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...

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Time Under Tension (TUT) Training balance strength training May 01, 2024

 

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...

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Agility Training for Longevity agility strength training Apr 23, 2024

 

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...

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Functional Movement 101 โ€“ The Push Up functional movement push up strength training Apr 15, 2024

 

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...

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Overhead Strength, Mobility, and Stability mobility strength training Apr 10, 2024

 

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...

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A New Twist on Zone 2 Training strength training training zone2 Apr 02, 2024

 

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...

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It's All In the Hips hip flexors strength training Mar 25, 2024

 

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...

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