​It’s important to exercise your brain during your workouts especially as you age. By “brain”, I mean challenging your central nervous system. This can be done in two ways: by doing exercises that are either technically demanding or that push your neurological limits. Some of these workouts can be done at any level while others require preparation and a base level of fitness.

People often show me where their knee hurts and ask what they can do to alleviate the pain. Typically, it is on the inner part of the knee or around the knee cap (patella). They often tell me the pain is “inside” the knee and get worried there is a major problem. Although there is always the possibility of some ligament tear or arthritis, the pain usually resolves after massage therapy on their quads and IT bands followed by stretching the quads. I always tell my clients that keeping their knees healthy can be as simple as rolling and stretching a few areas. Exercise is also very important so combining these recovery methods with the appropriate leg exercises can quickly get your knees feeling better. Here we will focus on the rolling and stretching part of knee health.

A great way to incorporate functional training into your workouts is by using it as a warm-up. Typically, these exercises will involve using light resistance to work out the entire body, with an emphasis on movement quality. Doing a few of these exercises before the main part of your workout will not only prepare you for more intense exercises but also improve your athleticism and balance (hence why it’s functional). This can also be a surprisingly tough “warm-up” depending on the amount of movement involved throughout this functional exercise circuit. 

​It’s common knowledge that you need to exercise to get results, but it's also important to get a solid amount of daily activity in. Many people lead sedentary lifestyles due to desk jobs, resulting in minimal activity apart from commuting and occasional office mobility. Now with working from home being more common, activity levels have decreased even more for those who do work from home. I wrote about this some time ago (You NEED to Move More if You Have a Sedentary Job) and still believe daily activity is very important. Not only is it healthier to get more daily activity in, but it will also allow you to achieve your fitness results. ​

​For someone in their senior years, a gym workout will look a lot different than a workout for someone decades younger by including much more than just lifting weights. In addition to general strength and endurance, including functional exercises can help improve daily life. 
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Basic movements and functional exercises for everyday life
Restoring and improving basic movements are important for an optimal quality of life as you age. Based on personal activity levels, this could mean a simple task such as being able to climb stairs. For those with an active lifestyle, being able to perform hobbies like a strenuous hike or bike ride is crucial to maintaining a high quality of life. Being able to step, squat, bend (hinging effectively), pull, push, and balance will make everyday tasks easier and reduce fatigue at the end of the day. These exercises will also improve performance for athletic hobbies. 

High school sports can be very demanding for young athletes. Practice is often 5-6 days a week for 2-3 hours a day in the preseason. During competition season, athletes will have games (or meets) and tournaments 1-3 days a week. For many kids this is their first exposure to a full sports season and intense competition. Even at the JV high school level, athletes will encounter tough competition that is taken more seriously than in middle school or lower-level club sports. The high school varsity level is competitive in nearly in every sport. Depending on popularity, making the varsity team can be tough. This is why in-coming high school athletes need to be well prepared for long practices and high-level competitions BEFORE they even start their preseason practices.

​We have cheat days to give us a break from being on a caloric deficit when doing a weight loss program. They are necessary for most people, but they might need to be moderated if results are not happening. Sometimes we have them too often or we consume too much on a scheduled cheat day. These explanations will better help you understand how to utilize the cheat day and avoid its pitfalls. ​