Here are 6 Workout Myths you should know about: Myth: I can do crunches and sit-ups to strengthen my core. Truth: Crunches and sit-ups target the surface “six-pack” muscles, not those deeper core muscles that provide stability for your entire body says Alex Gierbolini. It’s important to train all of the muscles in your core, rather than one or two muscle groups, as they work together as a unit. The rectus abdominus (abs), internal and external obliques at the side of your torso and transverse abdominus muscle around the waist are just a few of several key muscular structures that should be targeted for a strong core. Here’s what you need to know about how these parts function together during exercise the abs provide spinal extension while the obliques provide spinal rotation. Together they work to create stability, balance, and flexibility. The transverse abdominus is the deepest abdominal muscle that wraps around your spine like a corset. It stabilizes your entire core area during heavy lifting or any movement involving your arms or legs. To strengthen these muscles, try functional ab exercises such as planks, squats with rotation, side planks, and leg lifts. While you may not see them working right away, remember these are long-term goals so keep at it! Myth: Only women benefit from resistance training Truth: Resistance training is for everyone of… Read More »Alex Gierbolini- 6 Workout Myths You Should Know About

For years, ketogenic diets have been utilized as a treatment for epilepsy and other medical conditions says Alex Gierbolini. We now know that the diet can also provide long-term benefits for weight loss and cardiovascular health1, as well as improving certain conditions that do not involve the gut2. As such, many researchers believe that keto could be an effective way for people to lose weight and reduce their risk of heart disease3. But there is one more term we use when talking about keto—ketosis—which may leave some people wondering: What does it mean to be “in ketosis”? This article will break down what you need to know about ketosis and how it can help you achieve your health goals. What is Ketosis? First, it’s important to understand the difference between keto and ketosis—the former is a diet that creates a condition in which the body produces small fuel molecules called “ketones” by breaking down fat, whereas the latter refers to this process of ketone production itself4. There are many benefits associated with being in ketosis5. The primary one is that when your body is producing energy from these ketones, you’re using up stored fat instead of the glucose (aka sugar) that comes from carbs6. This means weight loss7! One large review concluded that people on a keto diet lost 2.2 times more weight than those… Read More »Alex Gierbolini- 6 Things You Need to Know About the Keto Diet

While sweating is normal, it can be embarrassing or even uncomfortable. If you’re not using antiperspirant you may not be using the most effective product for your body says Alex Gierbolini. Here are 6 Things Every Woman Should Know About Her Sweat, According to a Dermatologist: Sweating is healthy, but excessive sweat in certain areas is sometimes a symptom of an underlying issue, so if you feel like you sweat excessively in certain areas or experiences other symptoms, seek medical attention. Our bodies are amazing machines and they will try to cool us off when needed by increasing perspiration. However, too much perspiration in particular areas could indicate that something else might be wrong with our health (for instance hyperhidrosis). Sweaty palms and sweaty feet are often the result of anxiety or stress; however, for some people this problem can be more complicated. Antiperspirants are very effective at decreasing the amount of sweat our bodies produce. If you’re trying to stop perspiring in one area, look for an antiperspirant that is designed for just this purpose. There are a variety of aluminum chloride and clinical strength antiperspirants available on the market today made specifically to stop underarm sweating. Products with 20 percent aluminum chloride or higher do a better job inhibiting sweat gland activity than those with less, but they tend to have a stronger… Read More »Alex Gierbolini- 6 Things Every Woman Should Know About Her Sweat, According to a Dermatologist

There are many workout myths out there. Some of these workout myths make us go crazy with confusion over what is right and what is wrong explains Alex Gierbolini. We all want to be on the cutting edge of fitness knowledge but are faced with uncertainly when it comes to fitness instruction. This article will unravel some of this uncertainty for you. 1) You can’t work out a muscle more than three times per week if you want it to grow This statement first had its origin in research done on animals but has a difficult impact on human exercise physiology as well. This myth was first debunked by Dr. Stu Calvert in the early 1990s at RMIT University. He had his subjects perform an elbow flexion exercise to the point of momentary muscular failure once every 72 hours. At first, Dr. Stu Calvert thought he would find no muscle growth yet after the study was complete there was a 27% increase in biopsied arm mass. Alex Gierbolini says the reason for this is that resistance training increases protein synthesis which creates an environment where your body will adapt and grow lean tissue (muscle). Lactic acid is not responsible for delayed onset muscle soreness (DOMS) This myth originated because lactic acid has always been readily accessible as it is used by almost all cells of… Read More »Alex Gierbolini- 5 Workout Myths You Should Know About

Getting sick during the holidays sucks. Not only do you have to deal with being ill, but it also spoils all the holiday festivities says Alex Gierbolini. Don’t let that happen this year! These 5 gift ideas will keep your loved ones healthy and active all year long, so they’ll never get a chance to catch a cold or flu again. 1) Apple Watch Series 4 This is Apple’s newest fitness tracking device. With so many health features packed into one sleek watch, it runs rings around any other smartwatch on the market today. It’s available for between $400-$500 depending on your version of choice (they start at an entry-level price point of $399). Here are some examples of what it can do. Monitor heart rate, including how fast your heart is beating when resting or while you are active. This can be an indication of whether you have any health problems that need to be addressed. Track how many steps you take each day. If you are not hitting the daily goal your watch sets for you, it will encourage you to get up and walk around during the day (something most people don’t do). A lack of daily movement is one of the major contributors to obesity in today’s world. So by encouraging more movement in your life, this watch may help lead… Read More »Alex Gierbolini- 5 Gifts That Will Keep Anyone Healthy and Active All Year Round!

I can tell when I’m getting ripped off at a restaurant because the serving size looks too small compared to the price per ounce or cup or whatever unit of measurement they use says Alex Gierbolini. You can also be pretty sure you’re being overcharged for dinner if the menu lists an item’s price in a currency other than US dollars. But how can you tell if a restaurant is trying to scam you by selling you food that’s gone bad? There are several foods that restaurants just should not have on their menus because it’s likely that the items haven’t been prepared correctly and may pose health risks to anyone who eats them. Some of these foods may already be banned from certain eateries while others remain popular despite their dangers. Check out below to see some of the most common foods you should stay away from when eating at a restaurant or ordering takeout. 1. Fish Tacos Imagine this: You’re simply craving some fish tacos, so you head down to whatever’s closest and get yourself a plateful. You sit down, heart racing with excitement, and dive in… only to find that every bite tastes less like fish and more like toilet paper. In fact, there isn’t even any fish in your taco — it’s absolutely absent. Instead of being filled with the hearty… Read More »Alex Gierbolini- 5 Foods You Should Never Order at a Restaurant

When it comes to building muscle and burning fat, there are no shortcuts. Why? Because if you want to get stronger, faster, leaner—or just look better naked—you’ve got to put in the work says Alex Gierbolini. But since nobody has endless time (believe me; I know), it’s helpful when workout programs at least make us feel like we’re getting somewhere. Today I’d like to talk about some of the more disheartening scenarios too many folks deal with at one point or another during their training: 1. You’re not seeing any progress at all, despite consistent effort and intensity. 2. Your neck is sore (or worse), and you can’t figure out why. 3. You feel like crap after your workouts, yet you keep showing up day-in and day-out with the same lackluster results to show for it. 4. You start a new workout plan, but you’re not sure if what you’re doing is actually making a difference in how you look/feel/perform—and even though it seems like the right program for your goals, something just feels…off. With that said, here are four signs that may indicate your workout regimen is actually making you weaker! 1) The scale isn’t budging. If you’ve been exercising consistently and working hard, but your weight is stuck…you might be eating too much! It’s true: When we begin a new exercise program, we… Read More »Alex Gierbolini: 4 Signs Your Workout Is Actually Making You Weaker

In this article, you will learn the 4 Signs of impending shoe death and what you can do about it. Many runners have a specific pair of shoes that they run in exclusively, if not for months at a time explains Alex Gierbolini. There are two main reasons for running long distances with the same set of kicks: comfort and injury prevention which leads to improved performance. When it comes to finding your perfect fit, there is no greater feeling than developing an exclusive bond with a matching shoe-and-runner combo paired as one. But all too often, we forget to keep tabs on our running essentials so it’s important to be aware of some signs that your favorite pair may need some extra TLC or replacement soon before those miles add up more quickly than you’d like. Sign #1: You’ve had them for more than 300-500 miles. A decent indicator that it’s time to buy a new pair of running shoes is if you start noting wear and tear on the soles, fraying along the seams or tears in the mesh upper. If these signs appear before 500 miles, it may be high time to invest in a fresh set since this will not only ensure safety while out on your route but can also lead to improved performance and speed thanks to added support… Read More »Alex Gierbolini- 4 Signs You Need New Running Shoes ASAP

Here are 3 Ways Your Loved One Can Support You This Month by Alex Gierbolini 1. Show up 2. Say “I’m proud of you” using a calm tone and normal facial expression, even if they’re not sure what is going on with your situation 3. Be there for you without asking for anything in return (like food or money) Now that it’s officially April, many people are breathing a collective sigh of relief because it means the end of winter, warmer weather (hopefully!), and spring break! If you’re lucky enough to be getting some time off this month, take advantage of it by giving yourself permission to do something nice for yourself. There will always be another deadline or stretch goal that needs attention next week or next month; give you permission to relax now. Spend time with friends, reconnect with yourself, and explore something new. Take care of yourself! By doing this, you’re taking the first step towards loving yourself just as much as others love you. Whether it’s your partner, friend, or family member that struggles with mental health issues, the support of loved ones can be crucial to their healing process explains Alex Gierbolini. It’s important that those close to people with mental illness know how they can best support them so I’ve put together three tips for anyone who wants to… Read More »Alex Gierbolini: 3 Ways Your Loved One Can Support You This Month