Crawling like a Baby: How to Break Records and Restore Your Body

When was the last time you crawled on the ground?

Now, you’re probably thinking:

“Crawling … seriously? That’s for babies!”

Yes, crawling is for babies. And, it may be one of the best things you can ever do for your bodily health and strength, whether you’re a baby or not.

Here’s how to crawl: (Knees off the ground is the next step after mastering this one)

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Artistic ABS- Flatter ABS in a Week

Every muscle and organ have its own function and task, but our core is the Queen of your body. It is the fundamental part of our body that keeps our posture upright, supports our back, keeps our immunity and keeps our major organs well intact. Basically, if you did not have a core you could not do 90% of things you are already doing, so begin loving your core.

Now that we all share something in common- abs, the question is who has the prettiest and best-designed abs? The way we train our abs can differentiate how our abs look like. For example, if you do heavy weight training you develop more of the 6 pack abs look. If you exercise holistically you will develop a more natural look.

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Medicine Ball Training

Medicine Balls are great tools that are making a comeback. You can use them to diversify your training and are an excellent alternative to working your total body. Medicine Balls can be used by one person or in a group. They allow for improved range of motion and core strength and can be used by the beginner, those in rehab, and sports athletes.

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Stability Ball Exercises

Stability balls have been around a long time. They came out over a hundred years ago and were used originally to treat neurological disorders with therapeutic exercises. In the 1990s, the focus shifted and trainers began to use the balls to condition athletes. Their use in fitness quickly spread to the general fitness community. Stability balls are great to use because they encourage proper alignment and balance and engage the core in every exercise. They improve muscle stability and endurance and also encourage safe instability by allowing all the muscles used in the exercise to work together. Stability balls encourage primary and secondary muscles to work together. They are good for stretching before and after the workout because they prevent the user from over stretching their muscles while also providing a light cardiovascular workout during the warm up. Use of a stability ball allows you to move out of various muscle positions quickly and offers benefits alone or in combination with additional equipment such as a medicine ball, free weights or other stability blocks such as a yoga block, foam roller or stepper.

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Foam Roller Exercises

The foam roller is a great tool for the elite and recreational athlete to use in their training. Some of the benefits include improved posture and balance, the breaking down of scar tissue, and increased blood flow and improved circulation. It also increases flexibility by stretching and strengthening muscle and tendons. In the following article, the exercises are divided into parts of stretching and then strengthening for that section of the body.


Chest Stretch 

chest stretch

chest stretch.

There are three various ways you can stretch your chest on the roller. One way is to lie on the roller with it extending from the top of your back to the end with your bent knees, arms extending to the side in a surrender position. You can also sit with your back arched and your arms extended to the back, to the side, or up in the air.

Push Up Roller

push up roller

On your knees or toes, position yourself in a push-up position and face the floor with your hands curved around the roller. The goal of the pushup is to keep your back straight, engage the core and to extend your shoulder-wide arms toward the roller and then back again while keeping your balance.



You can perform a plank on the roller. It is the same as push up except that you hold the up position. A plank can be done with knees on the floor or lifted up into the air. Push ups and planks can be made harder by putting one leg over the other for a one-leg push-up that will also encourage more core stability by making your muscles work harder.


Extension and Stretch

Extension and Stretch

Stretch out your back under your hips to get a lower back stretch.



Roll the back of the roller and make sure you go from the mid shoulder to the end of the backbone. Don’t roll beyond the glute.


Biceps and Triceps Stretch

Biceps and Triceps Stretch


In a side position, have your arms outstretched and the roller positioned under your armpit. Roll upward and downward and make a mental note of any sore spots. For the other side your arm, just reverses the position of the arm and roll up to the shoulder.

Bicep Stretch

Bicep Stretch

For biceps, form a prayer position.

Shoulder Stretches

For a shoulder stretch, give yourself a hug.

Shoulder Stretches

Shoulder Stretches.

For a tricep crunch, bend the elbow and grasp it with the other hand.

Leg Stretches

Glute and Hamstrings

Glute and Hamstrings

Glute and Hamstrings.

To work your hamstrings and glutes, start to roll in the buttocks area on the top of the roller. Carefully go over the knee and slowly roll the lower half of your leg.




For a quad stretch, lie prone on the floor and put your roller underneath. Change your position frequently and use extra caution when rolling over the shin since there are limited fat and muscle there to cushion it against the roller. For an advanced move, lift one hip and leg up and roll with the other.

Hip and IT Band

Hip and IT Band

Lie on your side and position the roller right below the hip. For a beginning move, you can have one leg on the floor and, for an advanced move, have one foot on top of each other and roll. You can also keep the roller still and lift one leg as you continue to balance with the other.


Position yourself vertically with the knees bent and feet firmly placed on the floor. At the top, reach your arms out and repeat.

Reverses and Forward Crunch on Roller

Reverses and Forward Crunch on Roller

In a supine position with the roller on your back, bring up one leg and then the other. Make sure you do it slowly with purpose as you bend each leg into your chest. You can also crunch on the roller by bending one leg over the other. By twisting the head slightly with the hands behind the back, you can also do an oblique crunch as well.

Running in the Elements

Some runners are dedicated to their sport, no matter the weather. Those who exercise in adverse conditions with common sense are less prone to injury if they run all year long. Plus, they get to enjoy the benefits of cardiovascular conditioning, increased caloric burn, and better appreciate the outdoors. But there are risks in any sport. Runners can minimize those risks with a little bit of advance preparation. These recommendations should help keep you safe when running in the rain or snow.

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Training Your Brain: A Guide to the Reasons We Run

More and more people are discovering the joy of running. But how many of us realize that there is more than a surface reason we run? We have been created physically, emotionally, and psychologically to run. In this article, we will explore the physical mind and body elements of running, the benefits of running, how to avoid obstacles, how running will help alleviate your physical pain, the stresses of everyday living, and how to prepare for your running in the future.

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10 Fitness Apps to enhance your clients health

As technology evolves, it is becoming increasingly important for any business to harness the power of computers to enhance the quality of its product. For personal trainers, one attractive option is showing clients how to use there mobile phones to monitor their health and enhance their fitness when they are out of the gym. The following are 10 great apps to show your clients when they ask how to supplement workouts with there trainer:

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Run/Walk Method

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Licensed through in accordance with the End User License Agreement (
(c) Can Stock Photo Inc. / barsikJeff Galloway is a 1972 running Olympian who since 1974 has helped more than 300,000 runners achieve their dream of running their first marathon. Following his program of running and walking guarantees a 98 percent injury-free rate. In 1978, Jeff was asked to teach a class in beginning running to 22 deconditioned athletes. He started with the group walking, inserted running, and gradually increased the running segments over 10 weeks. Most continued to take walk breaks to the end of the class and all finished a 5K or 10K. All 22 finished the program with no injuries.

He has authored Runner’s World articles and been on several podcasts that have been used by hundreds of thousands of runners of all abilities. His training schedules have inspired the marathoners of all shapes, sizes, ages, and sex who follow the Galloway RUN-WALK-RUN™, low-mileage, three-day, suggestions to an over 98 percent success rate.

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An Endurance Athlete’s Guide to Energy Supplements

Running, biking, and swimming are high-intensity activities. For the endurance athlete, there are many types of energy supplements. Athletes generally use these portable, convenient supplements every 30-50 minutes during races or events that are more than 60 minutes in length.

Energy supplements contain a combination of proteins, carbohydrates, sodium, electrolytes, potassium, caffeine, and fats to burn energy. There are two kinds of carbohydrates in energy supplements—simple carbohydrates of sucrose, glucose, and fructose and complex carbohydrates such as glucose polymers and maltodextrins.

Supplements delay muscular fatigue, raise your blood sugar, enhance performance. You may also feel a psychological boost in as quickly as five minutes after consuming energy supplements. Energy supplements can provide an athlete with energy during events that require extreme endurance.

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