Now that my antibiotics have done their job I’m back to riding full tilt. Yesterday was my hard day. But something I read recently made we realize I was doing something wrong. I was doing long (2 hour+) rides for my hard one, with the intervals and sprints tacked on at the end after hours of brisk cruising. That meant my legs were always already tired when I started the hardest part. If instead I did the sprints and intervals on fresh legs after a short warm-up, I’d be able to push harder and get more benefits. I’ve done that for my last couple of hard rides and it feels great. Too soon to tell if it will lead to better results, but I enjoy it more. The long brisk cruising is now reserved for other days.
Metcalf Natural Gas Power Plant, About 10 miles from home, was working hard this morning. When it is cold the steam sometimes hangs out near the ground instead of rising in a plume.
Pretty Park in the neighborhood across the street from my house. Through the Lombardy Poplars is a view of Villa Miramonte, also known colloquially as “Morgan Hill House”. This historic former residence of our town’s namesake is now a nice museum.
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Published by BionicOldGuy
I am a Mechanical Engineer born in 1953, Ph. D, Stanford, 1980. I have been active in the mechanical CAE field for decades. I also have a lifelong interest in outdoor activities and fitness. I have had both hips replaced and a heart valve replacement due to a genetic condition. This blog chronicles my adventures in staying active despite these bumps in the road.
View all posts by BionicOldGuy
Today is the most hope and optimism-filled day of the year.
That’s great!
Whatever goals or resolutions you’ve set for yourself, I’m excited for you!
We’re all trying to better ourselves, and even though things haven’t worked out the way we wanted them to in the past, we hope this time will be different.
Musician Nick Cave describes hope as “optimism with a broken heart,” and I think that’s beautifully accurate. We’re all trying to be different when change is so damn hard.
If you’re trying to build a new workout habit or change the number on the scale this year, I salute you. Setting a goal to change is very commendable.
But to give ourselves the best chance of accomplishing our goal, we must combine the goal with some self-reflection and self-awareness.
Here are TWO questions to ask yourself as we begin 2025…
Question 1: What’s different this time?
I’m proud of you for starting again.
But what’s different about this attempt?
If you do what you’ve always done, you’ll get what you’ve always got.
The best predictor of future behavior is past behavior.
If you pick the same goal or strategy that you tried (unsuccessfully) in the past, the end result will be the same: another lost year of “why can’t I get my act together?”
So, be deliberate about what’s different this time!
Don’t just “go on XYZ diet” or “give up all sugar forever” or “train for a marathon” again, especially if you’ve tried those things before and couldn’t stick with them.
Something has to be different this time:
Make fewer changes.
Pick ONE goal and focus on it.
Pick a different workout routine.
Pick a different diet or nutrition change.
Pick a different time of day to work out.
Recruit a friend to join you so you’re not doing it alone.
Prove to yourself you’ve learned something from your past attempts. Don’t let past failures be in vain – they showed you what doesn’t work for you.
Try something different this time!
Question 2: What are you afraid of?
You’re full of momentum right now, and that’s great.
But three weeks from now, life will happen, and something will go wrong.
What has been your tendency when this happens in the past?
We ask everyNF Coaching Client before they start, “What are you most nervous about?”
That answer is something they’re aware of as a result of their past attempts:
Are you going to get busy and decide “to take a break until things slow down?” Great! Now you know when that little voice in your head says this, you can prepare for it, plan to do something differently, and decide that you don’t have to listen to that voice in your head.
Are you going to have one bad day and go totally off the rails? Great! Now you know that when you have one bad day, you can forgive yourself, not look back in anger or guilt, and get right back on track.
Are you going to give up even though you really really really want to push through? Great! This happens to all of us when motivation wanes after a few weeks. Consideradding a Ulysses Pact to guard against your weaknesses or making a bet with a friend to keep you accountable.
NF Coach Matt Myers was recently on theMental Golf Podcast with Josh Nichols – and at the 24:30 mark in the episode, Matt pointed out something to Josh that surprised him:
“You told me before you started, ‘I know I’m going to come out of the gates HARD, but about 3 weeks in, I’m going to burn out and disappear.’
And I said, ‘Thanks for letting me know,’ and I had all these alarms and alerts ready to check in with you repeatedly around the 21 day mark!”
Josh had the self-awareness to know where he would screw up in the future, he and Coach Matt planned for it, and got over the hump together.
Since then, they’ve worked together for two months (and counting), and Josh has only missed a single day of checking in and missing one day didn’t cause Josh’s normal “all-or-nothing” behavior to kick in!
This time CAN be different
We all set out to change, and even when we’re self-aware…
We often bite off more than we can chew:
Our goals and hopes often exceed the reality that we’re fallible, busy, complicated humans living unpredictable lives.
That’s okay!
If we’re aware of these things, if we can try differently…then even if this next attempt doesn’t work either, we can remove that strategy from the list of potential successful paths, and try again.
That’s all life is anyway: try, fail, adjust, restart.
-Steve
PS: If you don’t want to go on this journey alone, I’d be honored if you check outthe NF Coaching Program.
Our coaches are awesome and we’d love to help you reach your goals. We’ve had a TON of sign-ups these past few days, which has me really excited to help so many new people.
Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work.
As always I’m a bit late with recapping some recent reads. I’ve started reading a mix of physical book and audiobooks. I am terrible about reading non-fiction with my eyes — I need plot! But on audiobook? I’m starting to really enjoy it! For audiobooks I’ve been using Libby through my library and Libro.fm to support local bookstores. I’ve noted which is which in the recap as they are a bit of a different experience for me personally…
One sentence plot: 10 years after spending one magical day together, Fern and Will reunite in an attempt to save the struggling lakeside resort Fern now owns.
One sentence review: I loved a book that makes my heart ache like this one and cried during the final chapter because I didn’t want it to end.
Read this book if: You love: Carley Fortune’s first book Every Summer After, Dirty Dancing (omg the resort vibes!), and an emotional second chance romance that’s SO much more than a romance.
One sentence plot: Violet Sorrengail attempts to survive the brutal first year as a dragon rider at Basgiath War College.
One sentence review: I’m not typically a fantasy reader, but this very hyped-up book sucked me in from the start and I felt SO invested in Violet and emotionally attached to bunch of dragons.
Read this book if: You’re typically a romance reader (this book gets very steamy!) but curious about something that’s fantasy.
One sentence plot: After her friend Athena passes away, author June Hayward reworks a manuscript of Athena’s and passes it off as her own… which causes a chain of bad events.
One sentence review: I was a bit iffy on this book at times but ended up really enjoying the twisty ride of this almost thriller meets satire of the publishing industry.
Read this book if: You’re in the mood for something biting and satirical… and/or work in the book industry.
One sentence plot: Sam returns to her family’s beach house to look at a wedding venue only to run into the guy that absolutely broke her heart as a teen.
One sentence review: I couldn’t have loved this book more as it mixes so many of my favorite things: second chance romance, dreamy beach setting, dual timelines, and complicated drama.
Read this book if: You loved Every Summer After or are looking for something to fill your Summer I Turned Pretty craving after season 2 ends.
One sentence plot: Imogen has always considered herself to be hopelessly straight but a great ally to her queer friends… that is until she visits her best friends at college and starts to feel a spark with a new friend there.
One sentence review: I found this book to be such an addicting read (I read in in less than 24 hours) and so appreciated the great characters and the nuanced conversations on queer identity.
Read this book if: You want to sink your teeth into a book you’ll read in one sitting.
My Rating: 5/5 Stars
Audiobooks:
Year of Yes by Shonda Rhimes
I have to admit, I haven’t watched anything by Shonda Rhimes… except maybe Crossroads as a teen? So, I’m probably not the best audience for her book that talks about the year she decided to start staying YES to things that scare her. With that in mind I’d say I enjoyed this book but didn’t love it the way I know some people do.
Yearbook by Seth Rogen
I’m a big fan of Seth Rogen — Knocked up is still one of my all-time favorite comedies. It was really cool to hear more about Seth Rogen’s childhood in Vancouver and his early launch into fame thanks to Freaks in Geeks. This book is SO fun as an audiobook as it features an elaborate cast of characters and Seth Rogen narrating the whole thing. I really enjoyed it.
The Greatest Love Story Ever Told by Megan Mullaly and Nick Offerman
I was really curious what a book by power-couple Megan Mullaly and Nick Offerman would be like. It’s of course very funny at times and a very interesting look into their relationship and how they got together. If you’re not super invested in one or both of them it’s probably not worth your time, but I found the book to be a funny, light-heated, listen.
“The body achieves what the mind believes.” Science is proving that physical performance starts in the brain.
What if your brain was the key to leveling up your fitness? Welcome to the world of neuroplasticity—the brain’s ability to adapt and rewire—now being recognized as a powerful ally in physical training.
🧬 What Is Neuroplasticity?
Neuroplasticity refers to your brain’s ability to form new connections, learn, and adapt over time. While this concept is often linked to learning and injury recovery, it also plays a huge role in improving your physical performance, coordination, and athletic potential.
By strengthening the neural pathways between your brain and body, you can make movements more efficient, reduce injury risk, and even speed up recovery.
🧠 The Brain-Body Connection: Movement Starts in the Mind
Every rep, sprint, or stretch begins in your brain. Your central nervous system (CNS) is the command center, controlling balance, coordination, timing, and even motivation. Training with neuroplasticity in mind creates stronger, faster communication between your brain and muscles—leading to better results. Hospitals and clinics are now incorporating multisensory experiences to enhance the healing process.
⚡ 5 Brain-Boosting Benefits of Neuroplasticity in Fitness
✅ 1. Improved Motor Learning
Complex movements like Olympic lifting or gymnastics require neural precision. Repetition with attention strengthens your brain’s ability to recall and refine those patterns over time.
⚡ 2. Faster Reaction Times
Cognitive drills like reaction ball training or app-based games improve your ability to react quickly to stimuli—crucial for athletes and high-performance trainers.
⚖️ 3. Enhanced Balance & Coordination
Balance isn’t just about strong legs—it’s about proprioception, or how your brain tracks body position. Use unstable surfaces or single-leg exercises to enhance neural awareness.
🛡️ 4. Injury Recovery and Prevention
Injuries often disrupt neural movement patterns. Rehab is not just physical—it’s neurological. Slow, focused movement helps your brain “relearn” safe, efficient patterns.
🧘 5. Mental Focus and Resilience
Techniques like visualization, mindfulness, and breathwork can reduce stress, sharpen focus, and improve workout consistency. Your mindset directly impacts physical output.
🧩 How to Train Your Brain While Training Your Body
Here are simple, science-backed methods to make your brain an active part of your workouts:
🧠 Brain Training Strategy
💪 How to Apply It
Mind-Muscle Connection
Focus mentally on the muscle you’re engaging for better form and results
Learn New Skills
Try new movement patterns: kettlebells, animal flow, balance tools
Dual-Task Drills
Combine movement with mental tasks (e.g., balance + counting backward)
Visualization
Mentally rehearse lifts, runs, or routines before performing them
Prioritize Sleep
Neural gains happen during rest—don’t skip your recovery
🚀 The Future of Fitness Is Neuro-Integrated
We’re entering a new era where mental and physical training converge. Whether you’re a competitive athlete or just trying to stay active, your brain could be the secret weapon to better results, faster recovery, and long-term resilience.
“Train your brain like you train your body—and watch your entire system upgrade.”
💬 Join the Conversation
Have you tried mental training techniques in your workouts? What strategies worked best for you? Drop a comment below or share your thoughts on how neuroplasticity can change the way we train.
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Published by Subhranil
Subhranil is a Chef during the day and a Graphic Designer by night. He is also a Marketing Specialist, Investor and occasional Freelancer. All of this, a very busy schedule, and he has still been in shape at all times. You can find him on all mornings at the gym in his hometown Burnpur. View all posts by Subhranil
Whey protein powder is a popular supplement for those looking to build muscle and improve their physical fitness. There are so many options on the market. This can make it difficult to determine which whey protein powder is best for your specific needs. Lucky for you, we’ll take a closer look at the best whey protein powders for muscle growth.
Are you struggling to decide which protein powder to invest in? Don’t scratch your head too hard, you can’t go wrong with most reputable brands. Here is a great list to reduce your stress.
Top 5 Whey Protein Powders
Optimum Nutrition Gold Standard 100% Whey: This protein powder is a classic choice for many bodybuilders and fitness enthusiasts. Additionally, with 24g of protein per serving and a range of delicious flavors. It’s no wonder that Gold Standard is one of the best-selling whey protein powders on the market.
MusclePharm Combat Protein Powder: This whey protein powder is formulated to help support muscle growth and recovery. Plus, with a blend of whey isolate, whey concentrate, and micellar casein. MusclePharm Combat provides a sustained release of protein throuought the day for optimal muscle-building benefits.
Dymatize ISO 100: This ultra-pure whey protein isolate is a great option for those who are lactose intolerant or looking for a low-carb option. With 25g of protein per serving and a range of delicious flavors, Dymatize ISO 100 is a top choice for many fitness enthusiasts. Personally a lot of whey protein powders upset my stomach. This has been a great alternative that is easy on my digestive system!
BSN Syntha-6: This whey protein powder is formulated with a blend of 6 different protein sources, including whey concentrate, whey isolate, casein, and egg white protein. BSN Syntha-6 provides a sustained release of protein to help support muscle growth and recovery.
Cellucor Cor-Performance Whey: This whey protein powder is formulated with high-quality whey protein concentrate and isolate, and is designed to help support muscle growth and recovery. Furthermore, with 24g of protein per serving and a range of delicious flavors, Cellucor Cor-Performance Whey is a popular choice among bodybuilders and fitness enthusiasts.
Try and get you protein needs from food first. If you are struggling to get enough protein then supplementing with Whey protein is a great option.
In conclusion, there are many great whey protein powders on the market that can help support muscle growth and recovery. When choosing a whey protein powder, it’s important to consider factors such as protein quality, protein per serving, and flavor. The options listed above are all excellent choices for those looking to build muscle and improve their physical fitness.
Please note views expressed in this article may or may not reflect the opinions of Kafui Fitness
I did a two-hour plus easy cruise yesterday, in pleasant weather. Out and back on Coyote Creek trail to where it is flooded out from the recent rains, then South towards Gilroy on the lightly traveled country roads on the east side of the valley. During my warm-up I had a mental lapse and almost rode into the back of a parked trailer because I was daydreaming instead of watching where I was going. I swerved and came to a panic stop, but lost my balance and did a slow-motion fall. No harm done. The cool part was that two separate drivers in pickup trucks stopped to make sure I was OK. It’s nice to be reminded there are plenty of nice people in the world.
When I leave for my rides my wife always say “have fun, be extra careful” and I promise I will. I think we’ll have to change It to “extra extra careful”. No more daydreaming at 15 mph!
The flooded ford on Coyote Creek trail. If this season is typical, it probably won’t clear until May. Fortunately there are detours if you want to go further North.
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Published by BionicOldGuy
I am a Mechanical Engineer born in 1953, Ph. D, Stanford, 1980. I have been active in the mechanical CAE field for decades. I also have a lifelong interest in outdoor activities and fitness. I have had both hips replaced and a heart valve replacement due to a genetic condition. This blog chronicles my adventures in staying active despite these bumps in the road.
View all posts by BionicOldGuy
Today you learn one of the most underrated exercises of all time: the dip.
It’s something we remind our coaching clients not to overlook, and I’m excited to share the exercise with you today.
Here’s what we’ll cover so you can learn the bodyweight dip:
A quick note: we have compiled ALL of our strength training content into a comprehensive guide that will remove all the confusion and answer all the questions you have about weight training! Grab our guide, Strength Training 101: Everything You Need to Know, when you sign up in the box below!
What Is the Dip Exercise? What Muscles Does the Dip Train?
The dip is a compound, bodyweight exercise.
You grab two parallel bars, hoist yourself up, and then lower your entire body by bending your elbows.
When you hear “compound exercise,” it’s referring to multi-joint movements that work several muscles or muscle groups at the same time.
The dip exercise trains your:
Chest
Shoulders
Tricep
Back
Abs
You may be thinking, “abs?”
Yep! You need to stabilize your body as you raise and lower yourself.
Which is one of the reasons bodyweight dips are so great!
Some would even argue that dips are the best chest exercise out there, even better than the bench press.
There’s some logic to it.
When you think about it, the bench itself offers a lot of support during the bench press. So do your legs.
With the dip exercise, your upper body is supporting your entire body. Thus a fuller workout.
Instead of isolating your chest for 5 exercises, your shoulders for 5 exercises, and triceps for 5 exercises, just do dips!
Don’t hop up there and then lower yourself unless you’re fairly confident you can get through at least one of these things. We can’t have you tearing any muscles or falling on somebody, because that would suck.
Grab the parallel bars (or rings), and hoist yourself up. At this point look straight ahead, and contract your stomach muscles (just like when you do squats and deadlifts). If you’re keeping your abs tight for all of these exercises, you’ll never have to do a crunch again and you’ll still have washboard abs.
Bend your knees if you like (so your feet are behind you), for stability purposes, but keep your head up and look straight ahead.
Keeping your elbows at your side, lower yourself until your triceps are parallel to the floor. A lot of folks will recommend you go past parallel, but I think this puts too much strain on your shoulders at a weird angle and can cause injury/discomfort. I only go down to parallel and haven’t had any issues, so I’d recommend the same.
Once you hit parallel, explode back up until JUST before you’re able to lock your elbows. By not locking your elbows, you keep the tension in your muscles and don’t jack up your joints. w00t.
Now do another one. And then another!
Those are dips.
Keep your elbows as tight as possible, engage your abs, and hold your body in balance as you go up and down.
Are you doing it right?
Check your form by recording a video of yourself and matching it against the videos and gifs here. If it looks close then you’re doing great!
Want to have an expert review your form? Our coaches can do just that in our spiffy app!
What If I Can’t Perform a Dip? (Progression Plan)
If you don’t quite have the strength to do a full bodyweight dip, follow our progression plan below.
You’ll be doing the complete dip movement before you know it!
Level 1 Dip Progression: Knee Push-Ups
If you’re just starting to develop your push muscles, our first stop will be knee push-ups. We’ll build your strength up so you can start doing…
Push-ups will help you develop chest muscles for doing proper dips. Only after you can do 20 proper push-ups should you consider trying to do a dip.
Level 3 Dip Progression: Assisted Dips
It’s now time to do some dips! With a little bit of assistance…
We’ll use a resistance band to help support your weight while you grow stronger. You can progress with weaker and weaker resistance bands until you feel comfortable trying a proper bodyweight dip.
That’s a great option as well, though it may be harder to find one in your area unless you belong to a gym.
A dip machine provides a consistent amount of assistance throughout the range of motion. While a resistance band gives you the MOST help at the bottom of the range of motion, and the least at the top. Depending on your goals, a dip machine can actually be BETTER at helping you slowly build strength across the full range of motion!
Ultimately, we want you to use whatever you have available to perform the movement. Whether that’s a machine, a resistance band, or using your feet to help push off the ground, dips are a great way to build upper body strength!
ALSO, if you find yourself getting stuck on “assisted dips,” you’re not alone.
We work hand-in-hand with people like you to master bodyweight training in our Online Coaching Program. If you don’t know how to add dips into your workouts, or you just want somebody to give you the exact workout to follow every day, we got you!
Tips and Tricks for Performing the Dip Exercise
Here are some extra tips on getting better at dips:
#1) Get your setup correct at the start.
When people experience pain with their dips, it’s probably one of two things:
When your arms go too far back, they can close off the shoulder and start to cause pain.
If you allow your shoulders to round forward during the movement, it can again close off the area and create discomfort.
#2) Don’t swing – this goes for practically every exercise. If you start swinging your body as you go up and down, you take the emphasis off the muscles you’re actually trying to work.
Save swinging for the playground:
#3) Don’t flare out your elbows if you can avoid it – the more “out” your elbows are, the more emphasis on your chest. Elbows tight = emphasis on shoulders and triceps.
#4) Don’t do half reps – again, this could be another universal rule. Challenge your muscles by bringing your tricepsparallel to the ground, then make sure you extend arms to almost “elbows locked” at the top:
#5) Don’t go too fast – you want to be slow and in control during your dip. When you go too quickly, proper form is often sacrificed. Make sure you train safely by going slowly…this isn’t a race!
Variations on the Dip (Advanced Dip Moves)
Once you can do 3 sets of 15 dips no problem, you have a few options to ramp up the difficulty:
#1) Add weight to your bodyweight dips by:
Picking up a dumbbell between your feet (challenging)
This is all going to be about the chairs or barstools you can find.
The important thing here is the stability of your furniture – don’t pick anything that’s wobbly. However, if you have a couple tall and sturdy chairs or bar stools, you can set them up on either side of you to perform your bodyweight dips.
If they’re too high for you and you can’t quite get your feet on the ground for assisted dips, no problem. Just stand on a few books or a short stool to help you gain support.
Another great option is to perform dips on the corner of two sturdy countertops. As long as you can place your hands to the side so they can face forward, and you have plenty of room to maneuver between them, then you’re solid.
One thing you should be careful with is bench dips, which could be done off of a couch:
The trouble with this comes from your arms being behind you.
As we covered in the “How to Do Pain-Free Dips” video above, this position is a common problem area for causing pain in bodyweight dips. If it hurts when trying the bench dip, stick to the other two home variations above.
When Should You Do Dips in Your Workout? (Getting Started)
Now that you know how to do dips, let’s discuss when to do them.
Unless you’ve been strength training for years and know what you’re doing, we recommend that you pick a full-body routine that you can do 2-3 times a week.
Do your full-body workout and then go play some Nintendo.
Need some help getting started?
I have three great options to help you with your dip and strength training journey:
#1) If you want step-by-step guidance, a custom strength training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:
2) If you want an exact blueprint for crushing dips, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating dips into your training:
That should get you going on mastering the bodyweight dip.
Alright, now I want to hear from you:
Do you head to the gym to crush dips?
Are you currently progressing through assisted dips?
Any tips or tricks we missed?
Let us know in the comments!
For the Rebellion,
-Steve
PS: Want to learn more? Read the rest of our Strength Training 101 series:
Pilates for Winter Athletes: Maintain Strength, Mobility & Flexibility Post-Snow Season
Maria Sollon, MS, CSCS, PES
As winter winds down and the snow begins to melt, skiers, snowboarders, and winter sports enthusiasts should shift their focus to maintaining strength, mobility, and flexibility to stay ready for the next season of activities. Since the body adapts to the demands of snow sports, transitioning out of the season without proper care can lead to tight muscles, imbalances, and reduced range of motion. Pilates-based strength and mobility training is an excellent modality to incorporate into your routine. These exercises can help you maintain core stability, joint health, and flexibility, keeping your body strong beyond the slopes!
Prior to introducing the Pilates exercises you can perform on your Total Gym, it’s important to understand why maintaining muscular strength and conditioning is so valuable as the seasons shift.
Why Strength, Mobility & Flexibility Matter Post-Snow Season
Winter sports demand a unique combination of power, endurance, and control. As the season ends, it’s essential to address:
Strength Maintenance: Keeps the core, legs, and upper body strong to transition into other activities (hiking, biking, running, racket sports, etc.).
Joint Mobility: Supports fluid movement and injury prevention as the body shifts from intense seasonal activity.
Flexibility & Recovery: Helps release tightness, restore balance, and maintain muscle elasticity to prevent stiffness and discomfort.
Common Post-Season Challenges for Winter Athletes
Fatigue & Overuse Injuries: Core and lower body muscles can be overworked after a long season.
Stiffness & Limited Range of Motion: Cold weather and repetitive motions can restrict movement.
Core Stability Decline: Loss of endurance and strength in the core affects posture and balance.
Muscle Imbalances: Skiing and snowboarding often lead to dominant movement patterns that require correction.
How Pilates Helps Winter Athletes Stay Strong & Flexible
Pilates provides an integrated approach to movement that:
Builds Core Stability: Essential for balance, spinal health, and injury prevention.
Enhances Hip, Spine & Shoulder Mobility: Maintains fluid movement for better transitions between activities.
Prepares the Body for Spring Activities: Keeps strength and mobility intact for a smooth transition into warm-weather sports.
Total Gym Pilates Routine for Strength, Mobility & Flexibility
The following Total Gym workout is designed to maintain muscle integrity, enhance joint stability, and promote fluid movement as you transition out of winter sports and into the next season ahead.
Directions:
Perform all exercises in a slow and controlled manner.
Aim for 10 reps each side, 1 set per movement
Note: It’s about quality over quantity! Focus on good form and mind-muscle connection.
Be sure to check out the video to see a demonstration of these Pilates exercises performed on your Total Gym.
Set Up: Low Level
Optional: 1 hand weight for extra resistance
Key: (R/L) Right / Left Sides
THE MOVES
Reverse Lunge + Rotation (R/L)
Goal: Engages core, legs, and obliques while improving rotational mobility.
Side Splits + Skater (R/L)
Goal: Enhances hip mobility, balance, and lower-body strength.
Jack Rabbit (Knee Tucks)
Goal: Strengthen the core, improve spinal stability, and enhance control for dynamic movement.
Modified: Face tower for support.
Advanced: Hands on the floor for core and shoulder activation.
Curl Press Extend + Rotation
Goal: Strengthens biceps, shoulders, and triceps for upper-body endurance.
Kneeling Squat Chops
Goal: Engages core and rotational strength, crucial for maintaining stability.
Alternating Swan Sweeps (Back & Side)
Goal: Promotes spinal mobility and flexibility, reducing stiffness.
Incorporating Pilates-based exercises on your Total Gym can help you stay conditioned and feeling your best for new adventures ahead!
Summer is in full swing! And as always going by WAY too fast. Here are a few things I’ve been loving lately. This super cute dress for summer weddings I’ve been on the hunt for a cute solid colored dress…
