February 23, 2013

Your Metabolism on Cardio: Breaking Through the Plateau

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

Think you're doing everything right - training consistently, eating well - but still not seeing the body composition results you want? Poor sleep might be the missing piece. Research shows that lack of quality rest can slow your metabolism, increase fat storage, and limit muscle recovery. In this article, we break down how sleep affects body composition, performance, and fat loss, and what you can do to fix it. Because sometimes, the real progress happens when you’re not even awake.

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.

May 19, 2011

Why Are Dumbbells Called Dumbbells? The Surprising Origin

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?

April 02, 2011

Body Fat Comparison

April 02, 2011/ Dan Daly

Understanding your body fat percentage is essential for sculpting your ideal physique. In the article "Body Fat Comparison," various levels are examined, from 23% body fat, which is considered overweight, down to 3% body fat, known as "Sliced." At a ripped body fat percentage of around 7%, abs become clearly visible, and muscle definition is highly pronounced. For those wondering, can you see abs at 12 body fat, the answer is yes—at 12%, the outline of abs begins to emerge, offering a more defined appearance. Additionally, the article explores what body fat is shredded, typically achieved between 5-7%, where muscle striations and vascularity are prominent. Whether you're aiming for a "Ripped" 7% body fat or striving towards the extreme "Sliced" state, understanding your body fat percentage is key to setting and reaching your fitness goals.

March 17, 2011

St. Patrick's Day - Drink This, Not That

March 17, 2011/ Dan Daly

Happy St. Patrick's Day! Before you raise your glass, know the truth about beer calories. Contrary to popular belief, darker beers like Guinness aren't necessarily higher in calories or alcohol content than lighter beers. In fact, a pint of Guinness has fewer calories and similar alcohol content to lighter beers like Bud Light. It’s the alcohol, not the color, that contributes to calorie counts. So, this St. Patrick's Day, why not choose a richer, more flavorful pint and still keep the calories in check? Find out how to make better drink choices.

March 08, 2011

5 Exercises That Make Me Cringe

March 08, 2011/ Dan Daly

Eager to get in shape for summer? Be cautious—some popular gym exercises can do more harm than good. Poor technique or exercise selection can wreak havoc on your joints and posture. My top cringe-worthy moves include Lat Pull Downs Behind the Neck, which stress the cervical spine, and traditional Sit-ups & Crunches, which strain your neck and back. Avoid Seated Rows with poor form and dangerous Dumbbell Side Bends for your lower back. Lastly, skip the Bench Dips, which place undue pressure on your shoulders. Learn safer, more effective alternatives to achieve your fitness goals.

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