Basics of Indoor Rowing (Including Two Sample Workouts!)

Older man on rowing machine

Indoor rowing has gained significant popularity as a low-impact, full-body workout that provides cardiovascular benefits and builds muscular strength. However, to fully harness the benefits of indoor rowing, it’s crucial to understand and master proper rowing technique. In this review, we’ll dive into the basics of proper indoor rowing technique, highlighting key aspects such as…

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Tips for managing stress

Picture of woman with hands on head dealing with stress

Stress, whether positive or negative, is an inevitable part of our lives. Whether it stems from work, relationships, health issues, or other sources, stress can take a toll on our mental and physical well-being. Learning effective strategies for managing stress is crucial for maintaining overall health and improving our quality of life. In this post,…

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Proprioception: The Key to Physical Mastery and Human Performance

Proprioception diagram

Proprioception is an essential yet often overlooked component of human physiology that plays a crucial role in our ability to move, perform physical activities, and achieve optimal human performance. Derived from Latin roots “proprius” (one’s own) and “capio” (to take or grasp), proprioception can be defined as the body’s inherent ability to sense and perceive…

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New Years – An Amazing Time for Renewal

Happy new year!

Entering a new year offers a symbolic opportunity for self-reflection, renewal, and the cultivation of positive intentions. As the calendar turns, many of us find ourselves contemplating ways to embrace the fresh start that a new year presents. This process involves not only setting goals but also fostering a mindset that promotes personal growth and…

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Sleep and Health

Person in bed sleeping zzz

Sleep is a fundamental physiological process that plays a crucial role in maintaining our overall health and well-being. Despite its significance, many of us neglect the importance of obtaining an adequate amount of sleep regularly. In fact, in the past I’ve been known to joke, “sleep when you’re dead,” but as we will see, there’s…

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ReDefine Your Resolutions: An 8-Week Habit Based Challenge

Redefine Your Resolutions

  🎉 ReDefine Your Resolutions: An 8-Week Habit-Based Challenge is Here! 🎉 Welcome to the 11th annual ReDefineRVA New Year’s Jumpstart! 🚀 Ready to transform your habits, strengthen your body, and redefine your resolutions in 2024? This is your golden opportunity to kickstart the new year with a personalized training program, accountability, and a chance…

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Understanding Mindset: The Catalyst of Our Behavior

Mindset mind map

Mindset, a term popularized by psychologist Carol Dweck, encapsulates the cognitive framework through which we perceive, interpret, and respond to the world around us. It is a foundational aspect of human psychology, shaping attitudes, beliefs, and behaviors. In essence, mindset is the lens through which we view challenges, setbacks, and opportunities, profoundly influencing our decision-making…

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How to Read a Nutrition Label

Lots of different food that provide nutrition

Reading nutrition labels is a crucial skill for making informed and healthy food choices. These labels provide a wealth of information about the nutritional content of a food item, helping consumers understand what they are putting into their bodies. In this brief blog post, we will explore how to decipher and utilize the information presented…

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Understanding and Managing Shoulder Impingement

Anatomy of shoulder impingement

Shoulder impingement is a common musculoskeletal problem characterized by the compression of soft tissues between the acromion (a bony projection of the shoulder blade) and the head of the humerus (upper arm bone) during shoulder movements. This condition results in pain, limited range of motion, and functional impairment. Understanding the causes, symptoms, and mechanisms behind…

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Basics of Plantar Fasciitis

Foot muscles, bones

Plantar fasciitis is a common orthopedic condition that affects the heel and the bottom of the foot. It is characterized by inflammation of the plantar fascia, a thick band of tissue that connects the heel bone to the toes. This condition often causes significant heel pain and can impair a person’s ability to walk and…

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