Nashville's Premier Personal Fitness Training Center
November 2021 How to Catch Your Breath….and Why We Bend Forward While trekking one of the trails of the Grand Canyon this past May, I found myself sucking wind on the long uphill climb. And wondered, why do I bend forward propping myself up with hands on knees, like any athlete who’s winded after aRead More
October 2021 Behavioral Compensations Alter Results of Exercise Training It is expected that an exercise program will yield results commensurate with the frequency, duration, intensity, and type of exercise one does. So a University of KY study wanted to determine exactly why some folks don’t get the expected results. They had sedentary adults with BMI’sRead More
September 2021 Do Common Clinical Measurements Predict Running Injury? Runners suffer injuries at a pretty high rate – 20%-80% have an injury at any point in time. Since running puts ~2.8 x body weight on the landing leg with each step, it makes sense that variables such as muscle strength, size, alignment, range of motionRead More
August 2021 Physical Activity & Sleep vs Sitting Too Much We all have the same 24 hours in a day, and how you spend many of those waking hours impacts your health and wellbeing. The now-entrenched sedentary sciences obviously promote substituting sedentary time with voluntary physical activity. Many studies show that moderate-to-vigorous physical activity (MVPA)Read More
July 2021 Whole Body Vibration Boosts Muscle Blood Flow Whole body vibration (WBV) training broke into the mainstream in the late 1990s with the introduction of affordable platforms that allowed for adjusting the amount of vibration users would receive. In its early days – and STEPS Fitness was one of the early pioneers here inRead More
June 2021 Carbs + Protein vs Carbs for Recovery Carbohydrates – sugars, starches, fruits, veggies – provide the fuel muscles and other organs (heart, brain) need to function. In the body, the carbs you eat convert to glycogen which is stored in muscles and the liver for when it’s needed. Exercise uses carbs, and prolongedRead More
May 2021 Revisiting Sitting: Does Your Cardio Fitness Protect You? Sedentary living defines modern mankind. We have reviewed some of these effects here, here, here and here. And we now know that too much sitting kills by contributing to peripheral artery disease by impairing endothelial function (EF), that is, how our blood vessels respond toRead More
April 2021 Why Exercise Doesn’t Burn Calories as Expected: Compensation We all grew up hearing a mile walk or jog burns 100 calories; that you have to burn 3500 calories to lose a pound of fat; that you can’t exercise weight off…WHAT? Yes, it’s much easier to eat 100 calories than it is to runRead More
March 2021 Does Higher Protein Intake Boost Strength in Older Women? For several years now, studies have shown that increased protein intake helps older people slow the rate of age-related muscle mass loss (sarcopenia.) This was true even as participants were dieting to lose weight. Resistance training (RT), a recognized stimulator of muscle strengthRead More
January 2021 Flexed-Hip Lunge vs Traditional Lunge: Function vs Tradition The lunge is a regular lower body exercise in almost every group exercise class and many lower body pre- and re-hab program. It is considered one of the more functional exercises in that, unlike the basic squat, it positions the body in a gait-likeRead More
