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5 Tips for Avoiding Knee Injuries

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Most of us have experienced the frustration of knee pain or knee injuries at some point in our fitness journey. Women are about 10 times more likely to suffer an ACL injury than men, a statistic John Hopkins recently linked to lower testosterone. Others might have a family history of arthritis and other joint problems that predispose them to this frustrating problem. Whatever your situation, you shouldn’t have to resign yourself to a lifetime of knee pain or feel like you’re always one step away from a knee injury. By strengthening and protecting your knees, you can keep them healthy and happy for your daily fitness center workouts. Here’s how. 1.    Choose the Right Shoes, On and Off the Court Shoes that are unsupportive, don’t fit well, or are simply wrong for the activity you’re doing can compromise your knees. For instance, women who wear heels all day at work place strain on their calves and quadriceps, which are attached to the knee. When working out, choose your sh...
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The Proper Form For A Sit Up

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Sit ups are a well-known move used in the workout routines of military men, body builders, and everyday fitness center enthusiasts. One of the greatest advantages of the sit up is its ability to tone and sculpt the muscles of the rectus abdominus – otherwise known as the “six pack.” It also works the transverse abdominus, hip flexors, and rectus femoris located in the quads. While doing sit ups alone won’t give you a six pack, they certainly play an important role, and are moves anyone can do, virtually anywhere, with no equipment. Sit ups might look easy, but there are still a few ways you can go wrong. Just like any other exercise, it’s important to know the proper form in order to get the most out of your workout and avoid injuries. Let’s take a look at proper sit up form. Basic Sit Up Form Sit ups start with your body on the ground, so make sure you’re on a padded surface that’s comfortable for your back, head, and tailbone. An exercise mat at the health club or a lightly carpeted ...
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Tips for Time-Efficient Meal Prepping

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Now that the holidays are in full swing, the struggle to keep our nutrition and fitness center workouts in line is bound to get challenging. Meal planning and prepping are key to maintaining progress toward fitness goals through this season, since how we eat most of the time has the greatest impact on our body composition. Having covered meal planning and shopping, let’s look at some tips for effective meal prepping to help it all come together and keep you lean and mean through the holidays. 1. Know how much time you have (and need) to prep meals, and plan accordingly. Knowing what you’re eating for breakfast, lunch, and dinner all week saves time in and of itself, but if you’re planning to eat “real” unprocessed food, it will also require some advanced prep time. First, look at your meals and calculate the time commitment they require – no prep time, ten minutes of prep time, one hour, etc. Then look at your schedule and decide which days and meals you will or won’t have the time for...
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