Do you struggle with side planks? Try a modified version on your forearm and knee. You can add different exercises in this position to work the side body while working towards a full side plank.

I love using the mini-ball for core exercises. Here are some favorite go-to exercises, using the mini-ball under the sacrum. In this position, the core remains active throughout the leg movements. The ball makes it difficult to balance, engaging more core musculature compared to lying on the mat. The extra challenge is great for your core and a lot of fun too!

If you're seated in a chair for most of the day or maybe have a history of lumbar disc issues, keep these stretches in mind. Try to do them daily to keep you back in great shape. 

Tired of doing crunches? Maybe it's time to add something new to diversify your abdominal workout. Here are a few exercise ideas with easy additions to  your abdominal workout!

Push-ups are often an intimidating and difficult exercise, especially for beginners. Even though I exercise regularly, I am prone to pinching (more specifically, impingement) in my right shoulder. This is probably while I try to avoid push-ups when doing an arm workout. The best way to gradually learn how to do a push-up is to break down the movements into parts and practice them individually.

There are a few simple ways to make basic exercises work harder and feel like new. Take a squat for example, it’s an exercise that can get a little tired. Sure, you can add weights or other equipment to make it harder. An easier way you can make the exercise more challenging is by adding any of these 3 ideas.

Research has concluded that exercising regularly helps support healthy gut function. There are several types of exercise that work best to support our digestive system. Several studies have shown you can actually alter the composition of your gut with exercise.

For anyone who has had digestive issues, you’ve probably heard the word “microbiome”or maybe the term “gut health.” I’m currently going through a flare up which hasn’t happened to me in 6 years. It can be really frustrating dealing with these gastrointestinal (GI) issues, especially if you don’t know what's causing them in the first place. I often need to remind myself that these annoying symptoms won’t last forever AND there is a lot I can do to help manage my situation. When dealing with our GI system, something critical to understand is the balance of our microbiome.

Before I started meditating, I had this preconceived notion that I would not be able to focus long enough to reap its benefits. My mind often wanders and quickly becomes entangled in planning. My initial goal was to start off with a 5 minute meditation. Honestly, I couldn't do it, so I ended up starting with little 1 minute meditations where I solely focused on breath. Here are some evidence-based benefits of meditation.

You don’t need complicated exercises or heavy weights to see results. You'll be surprised to see how focusing on muscle endurance by increasing repetitions and holding static positions against gravity can be just as effective. Here are 10 simple exercises to sculpt your arms that you can easily do at home. They are meant to be done in succession with little to no breaks in between sets. Of course you should take a break when you need to, but keep rest time to a minimum.

Cardiovascular exercise is not only a great way to keep fit, but it's also critical for your heart.  Like any other muscle in your body, you have to strengthen it. You do this by participating in an activity that gets the heart pumping and increases your blood flow. Other benefits to this type of exercise is decreased levels of cholesterol, blood pressure, and weight. Cardiovascular disease is one of the leading causes of death in humans. Still, we have the ability to improve our heart health through diet and exercise. 

I’ve put together a set of 10 exercises that can be easily performed together for a great cardio burst workout — in 20 minutes!

Many of you have heard about intermittent fasting. It’s one of the most popular health and weight loss trends, but I didn’t know much about it. I’ve learned there are actually several types of intermittent fasting. If you are trying to lose weight it can be used as a tool to regulate eating habits. Generally, it can be described as an eating plan that alternates between periods of eating and fasting on a regular schedule.

You can’t underestimate a good night’s sleep. Not only is sleep critical for our bodies, but for our minds. Most people attribute sleep to resting, but there is much more going on underneath the surface. I will be highlighting some interesting facts and discussing conclusions from current research in the book “Why We Sleep” by Mathew Walker, PHD.

It can be tough trying to find exercises that work well for your body. Many people go through the cycle of starting exercises like running or a boot camp series where they end up with a sore back and hurt knees. Even with minor injuries, it can set you back. It causes people to take a break from exercise and also leaves them feeling discouraged from trying something new or getting back into shape. If this sounds familiar, consider giving low impact exercises a try. 

It is no longer safe to assume that foods with a rind (or peel that you do not eat) are less concerning than those without. In testing tangerines, RESEARCHERS found two fungicides in 90% of those tested that penetrated the peel, so the flesh of the fruit itself tested positive for cancer causing agents that disrupt human hormones. Learn more.

Having a strong back, also means having strong core muscles. To keep our backs in good shape, we have to work on activating the muscles closest to the spine, as well as the muscles around it.

Imagine your core muscles as a corset surrounding the spine. The stronger the muscles, the more support the spine has. These muscles keep the spine in a good position where it is protected during all of our movement throughout the day. Strong core muscles also help mitigate tension of our deep back muscles. Let’s dive in!

This week we’re talking about spine mobility. Each area of the spine needs a certain amount of movement to perform specific tasks. For example, the cervical spine, or neck has more mobility than the thoracic spine, so that  we have the ability to look over our shoulder and overhead. Each segment needs to be able to move freely in each direction, though the degrees of movement will vary. Here are some daily exercises that will help keep your spine mobile

We often take for granted the times we can move around our daily lives with ease. If you’ve ever hurt your back, you might have a deeper appreciation for the ability to move freely and without discomfort. There are many different aspects to maintaining a healthy back. We can keep our backs flexible and strong by focusing on a few different things. For the next few weeks I’ll be discussing how to keep our spine healthy as well as ways to prevent injury.