Move Beyond Lunges: Why I Swap Them for the Suitcase Deadlift As a coach and weightlifting advocate, I often see people default to lunges when they want to build leg strength. But I’ve got a go-to substitute I prefer: the  suitcase deadlift . Why I Favor the Suitcase Deadlift Over Lunges Lunges are a staple in many training programs, but they can aggravate knees or balance issues in some people. The suitcase deadlift, on the other hand, gives you many of the same strength benefits — and more — with less stress on the joints. Here’s what makes it a great alternative: More joint-friendly : The load stays beside your body rather than in front, reducing shear stress on the knees and ankles. Better functional strength : It emulates daily movements (think picking something heavy off the ground) via the hip hinge, engaging glutes, hamstrings, quads, core, and even grip. Improves grip and stability : Holding weight in one or both hands at your side forces your grip, forearms, and co...

  What Are Muscles? At its most basic, muscle is a special tissue designed to squeeze, creating force and enabling movement. Muscles are made of millions of cells called muscle fibers, which have the unique ability to shorten in length when triggered by the nervous system. This seemingly simple function creates all human movement, from the gentlest touch to the most powerful athletic feat. The word "muscle" comes from the Latin "musculus," meaning "little mouse." Ancient anatomists thought flexed biceps looked like mice moving under the skin, a fun origin for such an important tissue. This word history reminds us that humans have been fascinated by muscles for thousands of years. Muscles work only through squeezing—they can only pull, never push. This limitation shapes how muscles are arranged in the body. Most muscles work in opposing pairs: when one squeezes to move a joint one direction, its partner must squeeze to move it back. Your biceps bend your...

  Strength Training for Longevity and Wellness Starting a fitness routine later in life can be transformative. Many people discover weight training in their 50s and find it revolutionizes how they feel physically and mentally. The Hilliard Studio Method, for example, is a full-body workout program that centers around compound exercises—movements that target multiple muscle groups simultaneously—blending strength training and pilates principles. An Effective Weekly Routine A sustainable fitness routine might include five workout sessions per week, targeting major muscle groups as well as connective and supportive muscles around the joints. A typical 60-minute class uses 8- to 10-pound dumbbells with a focus on full-body compound exercises. Common moves include curtsey lunges with bicep curls, lateral raises with sumo squats, and tricep extensions with calf raises. Core work is also essential, incorporating exercises like planks, scissors kicks, and bicycles, followed by a 10-minute ...

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  Your Complete Travel-Friendly Resistance Band Workout When clients ask me about maintaining their fitness routine while traveling or without access to a gym, my go-to recommendation is simple: bring a resistance band. This unassuming piece of equipment weighs virtually nothing, fits in any suitcase, and can deliver a surprisingly effective full-body workout. Why Resistance Bands Deserve a Spot in Your Fitness Arsenal Let's set realistic expectations: resistance bands won't replace heavy compound lifts for building maximum strength and muscle mass. Progressive overload is more challenging with bands compared to traditional weights, and serious strength athletes will always benefit most from barbells and dumbbells. However, research demonstrates that resistance band training can meaningfully improve performance in fundamental movements like squats, bench presses, and bicep curls. Studies show participants adding an average of 6kg to their lifts after just eight weeks of consist...

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https://ptbooksinc.com/product/eat-to-heal/ EAT TO HEAL  Heart Health Remember when everyone was afraid of eggs? Well, a study in the American Journal of Clinical Nutrition showed that eating up to 12 eggs a week didn't increase cardiovascular risk factors in people with pre-diabetes and type 2 diabetes. Take that, egg-haters. Cancer Prevention A review published in the journal Cancer Treatment and Research found that a diet rich in fruits, vegetables, and whole grains could potentially prevent 30–50% of all cancers. That's huge. Brain Power Ever heard of the MIND diet? It's a combo of the Mediterranean and DASH diets, and research in the Alzheimer's & Dementia Journal showed it could slow cognitive decline and reduce Alzheimer's risk. Who knew your fork could be a barbell for your brain? Gut Health A study in the journal Cell showed that switching from a plant-based diet to an animal-based diet changed the microbial composition in the...

 NOW AVAILABLE! https://www.amazon.com/dp/B0FP2WD74M/ INTRODUCTION The Science Behind Food as Medicine Now, I know what you're thinking. "Food as medicine? Sounds a bit woo-woo." But stick with me here because the science backing this up is mind-blowing. Let's start with inflammation. You've heard this term thrown around a lot, but what does it really mean? Well, inflammation is your body's natural response to injury or infection. It's like your internal emergency response team. Short-term inflammation is a good thing. It helps your body heal. But when inflammation becomes chronic, that's when problems start. Here's where food comes in. Certain foods can either promote or reduce inflammation in your body. For example, a study published in the Journal of the American College of Cardiology found that people who ate a diet high in red and processed meats, refined grains, andsugary beverages had higher levels of inflammatory markers i...