This is the Active Squat Hold. Do it daily to decrease injury risk & to improve flexibility. The full-range squat is excellent for ankle, knee, and hip joint health. When just starting out, use a bench, table, or doorway for support. Start with 20-30 seconds in the squat. Gradually increase to 3-5 minutes in the squat hold, staying active the whole time and gradually letting go of support.Read More
The Push Press is emulated in everyday movements that require moving a load from the shoulders to overhead (or above the head). For travelers, putting your carry-on into the overhead bin is the perfect application for the Push Press. At home, use the Push Press when putting a box onto a higher shelf in a closet.Read More
In PART 1 of this series, we covered the mechanics of a correct pushup. PART 2 is an all-inclusive progression for everyone, regardless of experience level. This will get you to your first pushup, or will increase your existing pushup capacity.Read More
You can tell a lot about a gym or a trainer based on how they teach (or don't teach) the pushup, and what path they use to build pushups in their clients. This is Part 1 of a 3-part blog series about how to develop correct pushups in volume. Here are the key elements to a correct, full range of motion pushup.Read More
Long travel days and tight flight schedules can leave you hungry and with limited food options. The key to healthy eating during long travel days is planning and preparation with a bit of pre-trip experimentation. Let's look at ways to prepare and pack for travel-day so you can arrive fueled and focusedRead More
KINETICOACH is the best, most comprehensive fitness app for business travel, vacation, and home. It was developed by business travelers and fitness professionals with more than 30 years of personal coaching experience and decades using hotel gyms.
KINETICOACH is FREE to download and use. Here's how it works:Read More
KINETICOACH is the best fitness App for business travel, vacation, and home. It was developed by business travelers and fitness professionals with more than 30 years of personal coaching experience and decades using hotel gyms. Enter what equipment you have, time available, and how you're feeling. KINETICOACH's Custom Workout Builder instantly returns up to 10 professional workouts customized to your experience and goals. With 600+ workouts and 140+ professional instructional videos and demos, KINETICOACH will keep you engaged while getting you safely to your fitness goals. Join teams and compete on leaderboards to stay motivated. Gain experience points to earn badges and to build your "virtual gym."
Download FREE today!
CUSTOM WORKOUTS. ZERO EXCUSES.Read More
OK, this may be a bit uncomfortable for both of us. Please have a seat (or do an Active Squat Hold) . I know you've heard people talk about this at work. We care for you and your well-being, so we want you to get the truth, not rumors from your friends. It's time to talk about the Birds and the ZZZZ's. We'll avoid eye contact during the awkward moments, but it's important to know the facts as this can affect your health and your future.Read More
The feet are possibly the most critical yet neglected body part. Most footwear constrains the foot and ankle to limited ranges of motion for long periods throughout the day. This often leads to shortened muscles and ligaments, and increased risk of joint pain and a multitude of injuries. Today's post focuses on breaking up bound tissue caused by years in constrictive footwear. Take these 4 simple steps to improve your foot health and to reduce your risk of foot, ankle, knee, hip, and back injury.Read More
The next time you travel, notice how often you lift objects (backpack, suitcase, etc.) from the ground to your shoulders, or from the ground to overhead. Correct lifting and pressing mechanics are safe & efficient. Lifting from the ground to overhead is, essentially, three movement patterns:Read More
While traveling, having a routine is essential to improving health and wellness. This includes nutrition, workouts, sleep, and stress management. There are so many things out of your control when you travel. Let KINETICOACH's Custom Workout Builder take the stress out of your fitness routine.Read More
With a busy schedule, we often need to seek opportunities to increase our activity levels. But sometimes, those opportunities just present themselves. Next time...TAKE THE STAIRS!Read More
n KINETICOACH Nutrition, parts 1 & 2, we defined nutritional density & hyperpalitabiliity, laying the foundation for further nutrition discussions. KINETICOACH was designed with travel fitness in mind, so let’s talk about nutrition during travel. Sustaining a nutrition and fitness routine without the predictable schedule and food sources of home is daunting. But a few steps of preparation can make all the difference in the world. Before you leave for your trip, follow these steps:Read More
A key component to health and longevity is frequent activity (1,2). It’s very easy to fall into a stressful and sedentary daily routine: drive to work, sit in a desk for 8-10 hours, drive home, sit, lay down to sleep.
KINETICOACH encourages you to find every opportunity to increase activity throughout the day: taking the stairs, brisk walk-breaks every 45 minutes at work, etc. Here’s a simple opportunity to increase your daily activity level: park further away.Read More
In our last post, we began building the foundation for healthy eating by defining nutritional density, and we used it as a guide for structuring meals. Today, we’ll explain hyperpalatability and how to avoid overeating.
The “palatability” of food is a measure of the neurological reward associated with eating it. Highly “palatable” foods tend to:
- Make you crave more of that food (and other foods), increasing the total amount you eat
- Suppress hunger signals, making you hungrier overall
- Be denser in calories with a mixture of fat, salt, and/or sugar
- Be very easy to consume
- Have strong textural & flavor properties such as being crunchy or salty