3 Steps to Recover from an Ankle Sprain

Robin Gerber MS, ATC

Michael Volkmar, MS, CSCS, PES, CPT

One of the most common ‘weekend warrior’ injuries seen by medical doctors is the ankle sprain.  Most frequently the ankle is injured during running or jumping activities in which the foot rolls or twists after stepping on an uneven surface. Continue reading

Top 5 Mobility Moves for Golfers

Core Strength: Top 5 Mobility Moves for Golfers by Michael Volkmar, MS, CSCS, PES, CPT

Summer is here.  The Golf Clubs are out.  You vowed this summer to drop 3-5 strokes off your handicap.  I can help by getting more distance off the tee and building a healthier body that allows you to practice more. Continue reading

Sign Up for Your First Obstacle Race!

Sign Up for Your First Obstacle Race!
by Mike Volkmar, MS, CSCS, PES and Matt Carroll, USAW LVL 1, AFAA CPT

The rise in popularity of obstacle races is undeniable. The obstacle course race (OCR) community is growing every day with a plethora of different types of races becoming available. There are races for those in the best shape of their lives and there are also races designed to get people from couch to race day. Continue reading

5 Best Exercises for Knee Health

5 Best Exercises for Knee Health by Mike Volkmar, MS, CSCS, PES, CPT

Knee pain be the most frustrating injury to have.  It affects your daily activities.  It can take months to go away.  Of course it is best to add special exercises to prevent knee pain but sadly what do you do if you are already experiencing pain?  Your knee pain could be the result of two factors, muscle imbalances and overuse. Continue reading

Self-Assessment in the New Year

Self-Assessment in the New Year by William Smith, MS, NSCA, CSCS, MEPD

This past week I was bending over to pick up my 1 year old son and as I was doing this my back tightened up.  Nothing unusual about this by any stretch, yet the fact it began tightening up throughout the day struck me as odd.  This ‘pulling’ sensation got me thinking “why would this happen now?” Okay, to be honest, I haven’t been exercising regularly so that plays into, but my back?  Hasn’t been an issue in 10 years! Continue reading

Sculpt Strong Sexy Glutes with this Video

WATCH this video to learn how to do dumbbell squats to build great glutes from the authors of The Body Sculpting Bible for Men and The Body Sculpting Bible for Women, Hugo Rivera and James Villepigue.

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

JAMES VILLEPIGUE is a bestselling fitness author of 23 books and has over 20 years of experience in the health and fitness industry. as a nationally certified personal trainer with National Strength & Conditioning Association (NSCA), with their prestigious Certified Strength & Conditioning Specialist (CSCS) credential, The American Council on Exercise and The International Sports Science Association. He has received degrees from Hofstra University, the New York College of Health Professions, and the Institute for Professional Empowerment Coaching. He now lives in East North Port, New York. He is the author of Mind Over Muscle as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women and Combat Fat for Kids.

15-Minute Workout from Stew Smith

Here are some ideas for those of you who only have a few minutes a day to exercise. Regardless of the hours you keep, here are some options for you to get in quick workouts that are both affective and will wake you up whether it is done in the AM or PM after dinner.

Wake up with Crunches – Here is an exercise that is JUST a little harder than sleeping and it WILL wake you up by doing simple movements:

Do a complete crunch cycle complete with the following:

Regular Crunch – 10-20 reps – Just lift shoulder blades off the floor

Reverse Crunch – 10-20 reps – Lift hips off the floor

Double Crunch – 10-20 reps – Lift BOTH hips / shoulders off the floor simultaneously

Left Crunches – 10-20 reps – Take right elbow to the left knee

Right Crunches -10-20 reps – Take left elbow to right knee

Bicycle Crunches – 10-20 reps – Take right/left elbow to left/right knee by bicycling the legs

Plank pose – 30-60 seconds

Stomach stretch – 30 seconds

This takes about 3-4 minutes to complete. Refer to this Lower Back Plan PDF provided by Stew Smith for detailed explanations of these exercises.

Jumping jacks / Pushups – Do 10 jumping jacks / 10 pushups and repeat the non-stop cycle 5-10 times, depending on your fitness level.

This takes 3-5 minutes if you push all 10 sets.

Jumping jacks/ Squats – If you want to add in a leg workout, try replacing pushups in option #2 with squats.

Multi-Joint Dumbbells (MJDBs) Exercises – With a set of dumbbells, mix in a few exercises into one movement:

Bicep curl, military press, tricep extensions – do 10-15 reps

Squats, bicep curl, military press, tricep extension – do 10-15 reps

Squat thrust, pushup x 5, stand up, bicep curl military press, tricep extension – 5-10 reps

If you select one of these to do, it only takes about 30 seconds per set. Mix in a few sets of each exercise and you have completed a challenging and effective full-body workout cycle. Visit Stew Smith’s website for detailed photos of how to perform these MJDB exercises.

Cardio option – You can skip all the above and just run, bike, walk, elliptical glide, or row for 15-20 minutes or you can add in a quick burst of cardio for the remaining time you have.

 

STEWART SMITH, USN, is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several fitness books including The Complete Guide to Navy SEAL Fitness, The Special Ops Workout, Maximum Fitness, and The S.W.A.T. Workout. Stew has trained thousands of students for Navy SEAL, Special Forces, SWAT, FBI, ERT, and many other military, law enforcement, and fire fighter professions. He is currently the Special Ops Team Coach at the US Naval Academy that prepares future candidates for SEAL, EOD, and MARSOC training and runs a non-profit called Heroes of Tomorrow where he trains people seeking tactical professions for free.