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Injuries and How to Prevent Them

—Scott Southworth I should lead with a disclaimer: I am not a doctor or physical therapist.  I don’t have a degree or formal education on this topic.  I have years of training experience but that doesn’t mean I have all the answers.  I do my best to base my advice in proven research, but if

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Science Summary: Running and Your Heart

Long Distance Running and Heart Problems by Jonathan Towne   Whether you are an avid athlete, occasional mover, or fitness fantasizer, the thought has probably crossed your mind,  “should I sign up for that charity 5k?” Regardless of your current physical condition, it’s crucial to make sure you are training well for running any distance. There

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Science Summary: Weight Loss and Strength Training

The Best Weight Loss Plan A quick Google search for “best weight loss plan” will give you approximately 7 trillion results written by everyone who has ever set foot inside a gym (just a ballpark here).  Not to discredit these people, whatever they did worked for them.  That doesn’t mean it will work for you

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6 Fat Loss Rules You Might Have Wrong

When it comes to weight loss, it seems that everyone out there has a different idea about how to do it best and everyone has an army of researchers proving them right.   This has created a fitness wold full of half truths and good intentions.  It’s time we cleared up some of these.  Here are

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Science Summary: High Intensity Interval Training

Interval training is a personal favorite of mine so I’m excited to finally get around to writing a post on the science of it.  I’ll be giving a summary of this article published in the Exercise Sport Science Review (2008).  In this piece, researchers put participants on a two week High Intensity Interval Training (HIIT) regiment in which they would

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Online Personal Training

  Getting Fit The fitness industry is one of the fastest growing industries in America.  As many people are beginning to understand how much exercise impacts quality of life, fitness professionals are looking for new ways to innovate and expand the services they are able to offer.  Over the past decade we’ve seen explosions in the

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Science Summary: Nutrition and Hydration (Cardio or Weights Part 11)

This post is a continuation on my series through Alex Hutchinson’s Which Comes First, Cardio or Weights? All of the following questions are taken from this book and the answers are paraphrased from the authors words with my interpretations and thoughts added in. — Scott Should I carbo-load by eating pasta the night before a competition? Short Answer:

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Science Summary: Foam Rolling and Range of Motion

Foam rolling has become a modern craze with a lot of research going into its effectiveness recently.  The concept behind a foam roller is called self-myofascial release (SMR).  The fascia is a layer of soft tissue under the skin covering and protecting the muscles of the body.  Muscle usage creates wear and tear in the

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More than just fitness

In the industry, we personal trainers often refer to ourselves as “fitness professionals.”  It’s a good description for most of the work we do, helping and advising our clientele on how to be more “fit,” but I feel like it fails to encompass the entirety our work.  It doesn’t begin to touch on how the

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Science Summary: Full Body vs Split Routines

In the body building world, split routines have become to go to for maximizing the amount of training allowed in a week.  A split routine consists of targeting specific muscle groups every day rather than working all major lifts at one time.  A common example is Day 1 – Legs, Day 2 – Chest +

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