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3 MUST DO LUNGE VARIATIONS FOR CYCLISTS

This time of year, it is not a bad idea to be in a strength endurance phase for cyclists. Think of 3-5 minute big gear slow grind hill repeats to get an idea of what your gym workouts should look like. For convenient big bang for your buck movements, dumbbells and kettlebells held in the Dan John "Goblet" position can provide a lot of work in a short amount of time. Pick the right exercises and you can move every muscle in the body at once, drive your heart rate through the roof and develop strength off the bike to make being on it that much better. The following exercises are three lunges variations that I feel are critical to keep the hips happy, build strength as well as increase mobility

5 WAYS TO REIGNITE YOUR GLUTES AFTER SITTING ALL DAY

If you sit all day, you are setting yourself up for your body to make "adjustments" to the way you move, which may even keep you from moving. One of the bigger reasons the seated desk plank will get you is you're typically in a flexed position at the hips, and realistically slumping over a bit more as the day goes on and fatigue sets it. You don't want your body to get used to these positions, and you should do whatever you can do counteract them. Once you lose the glutes, a whole host of "awesome things" can take place: Low back pain Knee pain Overactive hamstrings Internal shoulder rotation Excessive "sway back" (arching low back more) Forward head posture Remember, you can't change one jo

GOT VALENTINE'S PLANS? SWEAT WITH YOUR "SWOLEMATE"

Forget flowers and chocolate; give that special someone a gift they’ll really love this year: A finely-tuned fitness regimen – plus some new gear for you both to play on! Grab a partner and join my fellow master trainer and Alison Corcoran from Goldilocks Training and I Saturday, February 11, from 9-11 a.m. for “Sweat with Your SWOLEmate” to learn how to step up your game in 2017. In this small-group workshop, we will work one-on-one with attendees to help them figure out exactly “how many, how much and how often” for your most effective workout program. Fill in the gaps in your current training, and make those good workouts even better. Each couple will receive: TRX pro suspension training

5 CORE STRENGTH CYCLING ESSENTIALS

Not that we've hit January, its time to kick it into high gear (yep, pun intended) to get your body ready for the 2017 cycling season. Whether that means pinning a number to a jersey, taking the start line at a century or a casual weekend ride with friends, you'll need your body to perform as well as possible. For cyclists, that usually means: Opening up tight hips Releasing locked up shoulder and chest muscles Working toward restoring lost thoracic spine mobility Reigniting the glutes Restoring your overall range of motion Cycling is a great sport, and you can get a lot of benefit from it for both mind and body. The down side is, you're sitting as you do it, your legs are moving in a repeti

A NEW YEAR'S WORKOUT PLAN THAT ACTUALLY WORKS

Oh January, you are the bane of my existence. Each time you show up on the calendar, it means a couple of things. Christmas is done and that means there is only a few months until Wonder Woman. Have you seen the trailer???? People make a vow to undo all of the bad habits they've developed over the course of (insert time frame here) in a fool hardy attempt to get into better shape to the tune of: Exercising 8 days a week Eating 3 calories a day Getting 10,000 in steps by 6am Being able to fit into your favorite pair of jeans from the 3rd grade Program hopping almost weekly because "this new workout is the one!" It also means my kids still won't let me play with the new trains they got for Chr