February 23, 2013

Your Metabolism on Cardio

February 23, 2013/ Dan Daly

If you're running to lose weight and finding your progress has stalled, it may be time to rethink your approach. While running has its benefits, it’s not the most effective method for fat loss. As your body becomes more efficient, you burn fewer calories over time. Strength training and high-intensity interval training (HIIT) are better for sustained fat burning, thanks to their metabolism-boosting afterburn effect. Don’t just rely on steady-state cardio—mix up your routine for real results. Ready to boost your metabolism and break through that plateau?

February 04, 2013

Reader Question - What should I do about posterior leg pain during/after running?

February 04, 2013/ Dan Daly

If you’re experiencing posterior leg pain during or after running, it could stem from muscle strain or nerve impingement. Sciatic nerve compression, for example, can lead to symptoms like sharp or dull pain, numbness, or tingling down the leg. Rest is key, followed by targeted glute, hamstring, and core strengthening exercises, such as bridges and planks. Foam rolling the lower body and stretching may also relieve symptoms, especially if the piriformis muscle is tight. Looking for exercises to stabilize and strengthen your posterior chain? - Read article.

November 03, 2012

Is sleep getting in the way of your body composition goals??

November 03, 2012/ Dan Daly

Many of us maintain a strong workout routine but neglect the importance of sleep in reaching body composition goals. Sleep plays a vital role in hormone regulation, fat metabolism, and muscle recovery. Research shows that inadequate sleep, combined with a diet high in refined carbs, can dull insulin sensitivity, reduce muscle growth, and inhibit fat burning. Just two days of poor sleep can give you the insulin sensitivity of a prediabetic. If you're not seeing results from your training, it might be time to focus on improving your sleep quality and recovery to boost muscle gain and fat loss potential.

May 16, 2012

Lean Habits - Eating to Lose

May 16, 2012/ Dan Daly

Losing weight isn’t about restrictive diets—it’s about creating lean habits that promote long-term health. These five habits, adapted from Precision Nutrition, can help you build a sustainable lifestyle. Focus on eating frequent, small meals every 2-4 hours, with lean protein at every meal. Incorporate plenty of vegetables and fruits, and time your starchy carbs post-workout for optimal fat burning. Don’t shy away from healthy fats like nuts and avocados, which keep you full and support your body’s essential functions. By following these simple guidelines, you can transform your eating habits, boost your metabolism, and maintain a lean, healthy body.

April 26, 2012

Low Trap Pulls for Increased Stability and Strength

April 26, 2012/ Dan Daly

Low trap pulls are essential for shoulder stability and strength, particularly for those with weak scapular muscles or poor posture. The often-overlooked lower traps help stabilize and depress the shoulder blades, crucial for reducing injury risks. Begin with foam rolling your thoracic spine and lats to increase mobility, followed by activation moves like wall angels. Adding low trap pulls and traps pull-ups to your workout can strengthen muscles needed for pull-ups and bench presses while preventing shoulder pain. Discover how these exercises improve performance and protect your shoulders. Read article.

August 18, 2011

"Doing Work" with Coach Dos - Metabolic Conditioning

August 18, 2011/ Dan Daly

Metabolic Conditioning with Coach Dos brings a new level of intensity to your workouts. At a recent seminar led by renowned strength and conditioning coach Robert Dos Remedios, I learned how Cardio Strength Training can supercharge your metabolism and elevate your fitness. Traditional cardio may fall short compared to the benefits of high-intensity intervals, which increase Excess Post-Exercise Oxygen Consumption (EPOC) and keep your metabolism burning long after your workout. Ready to test your endurance? Try this powerful kettlebell circuit at the end of your strength session or as a standalone conditioning workout.

July 14, 2011

Dynamic Mobility 2.0

July 14, 2011/ Dan Daly

Dynamic mobility is the foundation of an effective warm-up, helping athletes maximize performance and reduce injury risks. By refining your approach, you can prepare your joints, activate key muscle groups, and improve range of motion efficiently. This guide covers targeted exercises for hips, shoulders, thoracic spine, and more, along with specialized routines for swimmers. Learn how to structure your warm-up with the ABC formula: release, mobilize, and activate. Unlock your athletic potential with these science-backed mobility techniques. Start improving your movement quality today! Read article.

June 07, 2011

Are You a Well-Oiled Machine? - The benefits of Omega-3 for Athletes

June 07, 2011/ Dan Daly

Curious about the benefits of omega-3 fish oil? Fish oil is packed with DHA and EPA, essential fatty acids that support brain health, heart function, and joint mobility. Since getting enough omega-3s from diet alone is challenging (and might increase mercury exposure), fish oil supplements can be a great addition. Just look for options with at least 300mg of EPA/DHA per serving. Discover how a daily dose can reduce inflammation, boost metabolism, and even protect against cognitive decline. Ready to fuel your body like a well-oiled machine?

May 19, 2011

What's a dumbbell??

May 19, 2011/ Dan Daly

Ever wondered why we call it a dumbbell? The term dates back to the 16th century in England, when silent or "dumb" bells were used for Change Ringing practice without sound. These bells eventually evolved into the fitness equipment we know today, used by strongmen to demonstrate feats of strength. Over time, the dumbbell became a fitness staple, helping us build strength and eliminate muscle imbalances. Now that you know the history, grab a pair and start training! Curious about more fitness origins?

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