Chimamanda Ngozi Adichie

January 10, 2015 // 0 Comments

Chimamanda Ngozi Adichie Nigerian-born Adichie is the author of three novels, most recently the critically acclaimed Americanah. The book describes the affecting journey of a Nigerian woman who takes her chances in America as an emigrant, not because of poverty or hunger in her homeland, but to escape what she calls the “oppressive lethargy of choicelessness.” The book is also a penetrating discourse on what it means to be black and how views of identity differ between African Americans and American Africans. In addition to her brilliant storytelling skills, Adichie has stepped into the realm of politics with her TED talk called “We Should All Be Feminists,” said to have inspired the Beyoncé song “Flawless” and various opinion pieces.PHOTOGRAPH BY SUNDAY ALAMBA/ASSOCIATED PRESS [...]

Bodyweight Exercises

November 24, 2014 // 0 Comments

By Elizabeth Quinn Sports Medicine Expert     Updated July 02, 2014. Getting fit doesn’t have to be complicated. Simple bodyweight exercises are often the best choice for those without a lot of time, money and motivation to learn or employ the latest fitness fads. Bodyweight training can also be a great choice for building strength, gaining muscle, boosting cardiovascular fitness, and burning calories. Here are ten reasons to get on board with bodyweight training. Fast Fitness Gains Bodyweight exercises lead to fitness gains in a hurry. Most bodyweight exercises require you to perform multi-joint movements (compound exercises) that work against gravity. These types of movements (squats, lunges, push ups) all make up the cornerstone of any strength training routine and are extremely effective for building strength and boosting cardiovascular fitness. The fact that you can do the exercise anywhere makes it far less likely that you’ll skip a workout, and the This is a [...]

Exercises for Strength and Muscle

November 23, 2014 // 0 Comments

By Paul Rogers Weight Training Expert   Robert Daly/OJO Images/Getty Images   Updated November 20, 2014. Using the weight of your own body to create resistance was one of the earliest forms of strength training. It’s easy to learn, effective, and you can do it just about anywhere. Although you can get quite inventive, the following exercises are the primary bodyweight exercises and how to do them. It’s a somewhat fine distinction, but the core resistance bodyweight exercises are not the same as calisthenics, stretching, plyometrics or most yoga exercises (in my opinion anyway), although they may include elements of all these disciplines. The exercises form the core of any bodyweight workout program. Many others are variations and trivial modifications. Push-ups The push-up is a classic bodyweight exercise, and it demonstrates quite clearly the principle of bodyweight resistance training. Lie face down on the floor, preferably on a firm carpet or mat or rubber [...]

The Hidden Benefits of Exercise

September 15, 2014 // 0 Comments

Even Moderate Physical Activity Can Boost the Immune System and Protect Against Chronic Diseases By Laura Landro Updated Jan. 5, 2010 12:01 a.m. ET As millions of Americans flock to the gym armed with New Year’s resolutions to get in shape, medical experts are offering an additional reason to exercise: Regular workouts may help fight off colds and flu, reduce the risk of certain cancers and chronic diseases and slow the process of aging.Physical activity has long been known to bestow such benefits as helping to maintain a healthy weight and reduce stress, not to mention tightening those abs. Now, a growing body of research is showing that regular exercise—as simple as a brisk30- to 45-minute walk five times a week—can boost the body’s immune system, increasing the circulation of natural killer cells that fight off viruses and bacteria. And exercise has been shown to improve the body’s response to the influenza vaccine, making it more effective at keeping the [...]

Super Charge the Biceps Curl

September 8, 2014 // 0 Comments

  Nothing says strength like a pair of strong and defined biceps. Everyone from bodybuilders and athletes to novice exercisers perform exercises for the biceps in their weekly strength-training routines, each striving for that athletic look the biceps help to achieve. Now, the biceps are not the strongest or the biggest muscle in the body, but you can’t argue the fact that biceps are one of the best “show” muscles. The biceps is located on the front part of the upper arm between the shoulder and the elbow. Functionally, the biceps does one thing—it flexes the elbow joint. One would think that exercises for the biceps are pretty limited since they only move in one direction, but with more than 20 variations of the tried-and-true standing biceps curl, it’s easy to find a few exercises that are comfortable, challenging and best suited for you. In addition to dumbbells, biceps curl exercises can be performed with a variety of equipment such as the barbell, EZ curl bar, cables [...]

Exercise: 7 benefits of regular physical activity

September 7, 2014 // 0 Comments

              You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life. By Mayo Clinic Staff Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve your life. No. 1: Exercise controls weight Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don’t need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can’t do an actual workout, get more active throughout the [...]

6 Great Post-run Yoga Exercises

September 6, 2014 // 0 Comments

  June 24, 2014 Running is an intense sport that works within the laws of gravity and physics. In biomechanics, runners experience ground reaction forces, which is the force exerted by the ground as the body places contact. The force that is applied to each footstep will receive a reaction (force) that passes through the foot, upward toward each lower extremity joint. Without proper self-maintenance care, runners may experience skeletal or muscular pain or injury. Incorporating yoga poses post-run is ideal to maintain flexibility and recirculate lactate build up. In addition, most yoga asanas are not isolated stretches; therefore, the body’s connective tissue and what is known as fascial lines are opened in various poses. There are various fascial lines in the body, which connect foot to head and the right and left sides of the body. Yoga improves the flexibility along these specific lines to keep the musculature balanced and flexible. Yoga poses can be used with traditional [...]

Top 25 At-Home Exercises

September 3, 2014 // 0 Comments

By Ted Vickey While I love belonging to a gym for the social interaction and the latest and greatest in fitness equipment, I do quite a bit of travelling these days and can often be away from my fitness facility for weeks on end. Because of this, in celebration of ACE’s 25th anniversary I’m providing my favorite 25 fitness exercises that you can do anytime, anywhere – from your living room floor in front of the TV, to a hotel room half-way around the world.  The only equipment you need is yourself – meaning NO EXCUSES.     1. Supermans Who doesn’t want to think they have super powers?  Great stretch as well when you picture trying to touch the opposing walls with your fingers and toes. User Rating:    |   View Exercise » 2. Push-up The Push-up is an oldie but goodie.  You can modify intensity by changing hand placement. User Rating:    |   View Exercise » 3. Contralateral Limb Raises Don’t let the name scare you – this is great for toning those [...]

Good Pain vs. Bad Pain

August 26, 2014 // 0 Comments

Learning how to listen to your body, even when it’s speaking Swahili By Paige Waehner Updated August 13, 2014 Louis-Paul St-Onge/E+/Getty Images The phrase, “Listen to your body,” is something I’ve said to my clients so many times, their usual response is an eye-roll worthy of any teenager. Oddly, that’s often my own reaction when those words are tossed my way. As one of my clients once said, “I’d listen to my body, but they never offered that language when I was in school..Swahili is it?” Annoying as those words are, I only say them because I’m trying to help my clients avoid an injury, something that requires a certain level of mindfulness during exercise. However, what I’ve learned after years of saying that phrase is that my client was right; the body doesn’t always speak a coherent language. It’s easy for things to get lost in translation, for your mind to interpret your body’s signals the wrong way, [...]

Advanced Hip Strengthening Exercises

July 19, 2014 // 3 Comments

  By Brett Sears Updated May 16, 2014   Starting Advanced Hip Strengthening Exercises Exercises The bridge exercise. Brett Sears, PT, 2011 The hips are large, weight-bearing joints that are subject to significant stress each day. If you have hip pain, some simple stretches and exercises may be enough to help decrease or eliminate your pain. Occasionally, you may require more advanced hip strengthening exercises to help maximize hip strength and improve functional mobility. Some repetitive strain injuries of the hip, knee and ankle may be caused by weakness in the hip and core musculature. Many common running injuries and athletic injuries may be caused by weakness in the hips. Advanced hip strength exercises may be one component of your exercise program that can help improve hip strength, decrease pain, and improve your overall athletic performance. Before starting any exercise program, be sure to check with your physician and physical therapist to ensure that exercise is [...]