Want to Live a Longer, Healthier Life? It’s Time to Start Strength Training For years, cardio has dominated the conversation around health and longevity. Walking, jogging, and cycling are well known for improving heart health, mental clarity, and joint function. But strength training is no longer the overlooked companion to cardio. Research now makes one thing clear: strength training is essential for living longer, stronger, and more independently. According to research published in the British Journal of Sports Medicine, individuals who perform regular strength training tend to live longer and experience better overall health outcomes. Another major study in the European Heart Journal found that pairing cardio with strength training may be just as effective at reducing cardiovascular disease risk as cardio alone. Despite this, most adults still are not strength training consistently. Data from the National Center for Health Statistics shows that only 24.2% of adults meet the national...

HOW OLD IS TOO OLD TO SHOVEL SNOW? AND HOW TO TRAIN YOUR BODY TO HANDLE IT SAFELY Snow season has arrived, and across New England—and much of the country—residents are reminded to clear sidewalks within 24 hours after a storm. While snow shoveling may seem like a routine winter chore, medical experts consistently warn that it can pose  serious health risks , particularly for adults over 45 and those with underlying health conditions. According to the  American Journal of Emergency Medicine , more than  200,000 adults were treated in emergency rooms  for snow-shoveling injuries between 1990 and 2006. During that same period,  over 1,600 deaths  were linked to snow shoveling—most of them cardiac-related. This raises an important question: How old is too old to shovel snow? What the experts say The American Heart Association advises that  adults over age 45 should exercise caution  when shoveling snow. Individuals at higher risk include those with: K...

Grip Strength: A Simple Health Test That Predicts Longevity Grip strength is one of the most overlooked yet powerful indicators of overall health. Research consistently shows that grip strength correlates strongly with longevity, cardiovascular health, injury risk, and functional independence as we age. Grip strength is now widely recognized as a  global marker of total-body strength and nervous system health  — not just hand or forearm strength. In this post, we’ll cover: Whether the  bathroom scale grip test  is accurate How to  measure grip strength correctly What your grip strength  means for your health Male and female grip-strength charts (lb) A direct  link to the demonstration video Can You Measure Grip Strength With a Bathroom Scale? Yes —  with limitations . The bathroom scale grip test shown in this video is a  valid screening tool , not a clinical diagnostic test. 👉  Video demonstration: https://youtu.be/mL4EUSVbPps?si=eS0HM...

  COMING THIS WINTER!!!! The Processed Food Health Crisis: 5 Truths Most People Aren’t Ready to Face For decades, we’ve been told that calories are calories, convenience is progress, and moderation solves everything. But the data tells a different story. While fitness and strength are critical pillars of health, what fuels your body may be undermining every rep, every recovery cycle, and every long-term health goal. My upcoming book,  Processed Food Health Crisis , pulls back the curtain on how ultra-processed foods quietly reshaped our bodies, our brains, and our culture. Here are five key truths that form the backbone of the book—and why they matter if strength, longevity, and resilience matter to you. 1. Ultra-Processed Foods Aren’t Just “Bad Choices” — They’re Engineered Products Ultra-processed foods are not simply “food with additives.” They are industrial formulations, often containing little to no intact whole food at all. These products are engineered for shelf life, ...

  What Can you Max Curl? Bench? Smarter Strength Testing: Beyond the Traditional One-Rep Max Most lifters have heard of the  one-rep max (1RM) —the heaviest amount of weight you can lift for a single, technically sound repetition. It’s a classic benchmark in strength training, but it’s not always practical or safe for everyone. Testing a true 1RM requires ideal conditions: proper equipment, a spotter, and experience with heavy loads. For many people, especially those training alone or using exercises that aren’t barbell-based, a direct 1RM test simply isn’t the best approach. Fortunately, there are  indirect rep-max assessments  that estimate your 1RM without pushing your body to the edge. These methods use submaximal loads and higher repetitions, allowing you to train safely while still generating reliable data about your strength levels. The 10-Rep Max (10RM): A Safer, Smarter Strength Test One of the most useful indirect assessments is the  10-Rep Max (10RM) ...

  The One Core Exercise Every Man and Woman Over 40 Should Be Doing for Strength, Stability, and Pain-Free Movement As we move into our 40s, 50s, and beyond, one area of the body becomes more important than ever:  the core . Regardless of gender, the core is the foundation of strength, balance, posture, and everyday movement. Yet it’s also the area most affected by aging, long work hours, stress, and inactivity. A strong core isn’t about aesthetics — it’s about maintaining the ability to move confidently, avoid injuries, combat back pain, and stay active for decades to come. That’s why fitness experts consistently recommend a specific type of core training as we age. Recently, trainer  Sara Haley , who works with adults in their 40s and 50s, shared one simple but powerful core exercise that both  men and women  should be doing daily—no equipment required. It’s a smart variation of the classic  dead bug  that instantly activates the deep core muscles mo...

Is Training on Back-to-Back Days Bad? What Science Really Says About Lifting Two Days in a Row Personal Note: As a Powerlifter and lifting heavy I DO NOT recommend this. Breaking down the muscle everyday can result in injury. As a Runner or Gymnast or Boxer this is the true way to train. I have done this workout. 5 Days a week training same body parts. I used heavy weight. The only conclusion I have is that I got much weaker and put far more stain on my joints. Light lifting or bands would be a different story as it becomes more of a TONING, AEROBIC workout! December 3, 2025 One of the most common questions coaches hear is: “Is it bad to train on back-to-back days?” Lifters often worry about overtraining, not recovering enough, or hurting their gains by working the same muscle groups too soon. Many believe you  must  rest 24, 48, or even 72 hours between workouts for proper muscle recovery. But current research in exercise science tells a very different story. Is It Bad to Tra...

  4 Standing Exercises That Tighten Arm Jiggle After 45 As we get older, the upper arms are one of the first places to show changes in tone, strength, and firmness. Muscle loss, reduced collagen, and everyday posture habits can all contribute to soft, “jiggly” arms — especially after 45. Great news: you don’t need endless bicep curls or complicated gym routines to fight it. Fitness experts now agree that  standing, functional upper-body exercises  are far more effective at tightening the arms and targeting the triceps (the muscles responsible for most of the arm’s shape). Below is a simple, powerful routine inspired by expert recommendations from EatThis.com. These moves strengthen your triceps, biceps, shoulders, and posture muscles — giving your arms a leaner, tighter look from every angle. 🔥 Why Standing Exercises Work Better After 45 They activate more muscles at once.  Standing requires core engagement and better posture, leading to greater overall firmness. Th...

  How Many Calories Do We Really Eat on Thanksgiving? Thanksgiving is a day for family, gratitude… and  big meals that can easily add up to big calories . Most people don’t realize just how quickly a “normal” holiday plate can turn into the calorie equivalent of a full day — or even two. Research shows the  average American consumes anywhere from 3,000 to 4,500 calories  on Thanksgiving Day. And it’s not from binge-eating — it’s from traditional foods that happen to be calorie-dense, often without us realizing it. Below is an easy breakdown of what a  basic Thanksgiving meal  really adds up to, plus how dessert and drinks push the total even higher. Typical Thanksgiving Plate Calories 1. Turkey White meat (6 oz):  ~250 calories Dark meat (6 oz):  ~350 calories With gravy (¼ cup):  +50–80 calories Average:   300–400 calories 2. Stuffing (1 cup) 350–450 calories 3. Mashed Potatoes (1 cup) 200–250 calories Gravy (¼ cup):  +50–80 Total:...

  Unlock a Stronger Bench Press: The Hysometric Technique That Changes Everything Every lifter wants a bigger bench press. And most of them chase it the wrong way—adding more weight, grinding out sloppy reps, and wondering why their numbers stall year after year. The truth is this: strength isn’t just about muscle. It’s about mechanics, stability, and how efficiently your body generates force under load. That’s exactly why physical therapists focus on  tension, positioning, and joint alignment  before chasing more plates. And it’s why the Hysometric Training System turns ordinary lifters into powerful, injury-resistant machines. Today, I’m going to show you the  single most important adjustment  you can make to instantly increase pressing power—and how Hysometrics takes that principle to an entirely different level. The Trick: Build Tension Before You Ever Touch the Bar Most people unrack the bar “loose” and then try to create tension during the lift. That’s bac...