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Most people know that routine physical activity is essential for overall physical health, but the behind-the-scenes benefits of regular exercise may surprise you. According to the American Psychological Association, there’s inarguable evidence to support the hypothesis that exercise improves mental health. 1. EXERCISE PROMOTES BRAIN CELL GROWTH Many people associate supplements, certain foods, and brain games with improving brain health, but exercise is also a highly effective tool for upgrading your brain. Why is that?   Researchers have found that because physical activity boosts blood circulation to the brain, it increases the amount of oxygen and critical nutrients the brain regularly receives....

Understanding the relationship and breaking the cycle You’ve probably had the experience of emerging from a stressful time with a few extra pounds at some point in your life, maybe now. If so, you're not alone. It's happened to all of us. That's because there's a biological link between stress and weight gain. It's cortisol, and it's your body's way of trying to help you cope with stressful situations. The good news (yes, there's good news!) is that understanding the relationship between stress, cortisol, and weight gain can help you break the cycle, shake the stress weight and boost your...

Over the last decade foam rolling has gained popularity as a self-myofascial release technique that works on the same principle as massage. Namely that it reduces any restrictions and adhesions between fascial layers (the connective tissue that surrounds muscles, tendons, bones, etc), but instead of a therapist providing the external pressure to the soft tissue, the user simply places their body weight onto a foam roller to exert pressure on their own soft tissue. Despite the growing popularity there is limited research into the effectiveness of foam rolling. Proponents chiefly use this technique as a way of increasing range of...

Free weights, cables, and machines form the bulk of many serious strength programs, but the real secret may be in the add-on tools professional strength coaches use. And, these tools can be used in conjunction with your home gym to increase your results. Rubber tubing, or resistance bands, have come a long way in the last 10 years. They are now multi-layered, which provides a smoother resistance ramp or transition, and adds significantly to the durability. Another innovation is the development of the “Quick Switch Handle,” which allows you to place the handle on different bands with a flick of...

High intensity is an important part of training. If you are not pushing for increased intensity, you may not be getting the most out of your work outs. Pay attention your next couple weeks of work outs.  Do you have a day where you train to 100% effort? Or, are you pushing to 100% and then burning out every single work out?  If you answer yes to either of these, it might be time to re-evaluate how you complete your work outs. What does full, high intensity training feel like? As an athlete, coach, and a nurse, I understand that...