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...

Why You Fart During Workouts — And How to Stop It If you’ve ever been in the middle of a heavy squat, a hill sprint, or a yoga flow and suddenly let one slip, you’re not alone. Farting during exercise is extremely common. When you move, your diaphragm, core, and digestive system shift in ways that can push gas out—especially if you’ve eaten recently. The good news? A few smart adjustments to meal timing, food choices, and breathing technique can significantly cut down on mid-workout gas (and the embarrassment that comes with it). Why Exercise Triggers Gas 1. Increased Core Pressure Heavy lifting and strong bracing raise intra-abdominal pressure. If gas is already trapped in the gut, that pressure can push it out. 2. Faster Intestinal Movement Running, jumping, and most cardio increase peristalsis—the rhythmic contractions that move food and gas through your intestines—so gas moves more quickly. 3. Fermentable Foods Create More Gas Eating fermentable foods shortly before training feeds...

  The Power of Deep Breathing: The Simplest Tool You’re Not Using at Work In today’s busy world, the average workday moves at a relentless pace. Deadlines, digital overload, nonstop notifications, office politics, and the pressure to “perform” all stack up—quietly raising stress levels without us even noticing. Yet one of the most effective tools to reset your mind and lower stress isn’t a supplement, a massage, or a 30-minute meditation session. It’s your breathing. More specifically:  deep, intentional breathing. Across the country, more workplaces are experimenting with short breathing sessions at the start of meetings—and they’re discovering something important. When people stop for just 60–90 seconds to breathe deeply, they think more clearly, collaborate better, and feel more grounded. At first, some employees roll their eyes or feel awkward doing anything “mindful” in a professional setting. But after a week or two, something shifts. People admit they feel calmer. More ...

  THE STRONGER ARMS PROGRAM A Complete 4-Week Dumbbell-Only Strength & Sculpt Plan for Men and Women Strong, defined arms aren’t just about aesthetics—they’re about capability. Whether you want to press more weight, carry heavy loads without strain, power through sports and hobbies, or simply move through daily life with ease, building upper-body strength benefits everyone. The  Stronger Arms Program  is a four-week, dumbbell-only strength plan designed to help both men and women build muscle, increase upper-body power, sculpt definition, and improve real-world functional movement. No gym required. No complicated equipment. Just smart programming and clear structure that gets results. Why This Program Works This plan is built around  progressive overload , the most effective method for developing size, strength, and stability in the arms and upper body. You’ll consistently challenge the body by increasing: Weight Reps Sets Time under tension Tempo (slow eccentric...