Muscle Soreness Post Workout IS A Good Indication Of...

Biking by the Lakes Park train on a beautiful January 2022 day.  Photo Courtesy of Charly Caldwell II

Muscle soreness post workout is clinically known as DOMS or Delayed Onset Muscle Soreness.

This muscle soreness is that distinctive aching, stiffness and tenderness that most of us experience after an unfamiliar or particularly taxing workout a day or two post exercising. 

The textbook definition describes DOMS as being caused by eccentric exercise (controlled elongation), somewhat through isometric exercise (static) and not at all with concentric contractions (active shortening).

Speak English please?

This is much easier to understand if we consider the differences in running in biking. 

RUNNING — 

When we run, our body weight is unsupported and our feet strike the ground with each step.

In turn, the joints through the lower body; the back, pelvis, knees and ankles must absorb 6-10 times our bodyweight with each step before propelling us forward again.

Our...

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Successful Goal Setting is a Process

Hitting the trail in 2022 for an evening run - let's CRUSH our health & fitness goals!
Photo Courtesy of Charly Caldwell II

With more than 25 years of experience working in the health and fitness industry, I have had countless clients, friends, and family members tell me about their fitness goals.

Some want to lift more weights, others want to improve their marathon time and of course, the old classic – everyone is trying to lose weight.

One thing they all share is that they are outcome focused.

Unfortunately, despite the best intentions, I rarely see enough people ever achieve their goals. 

I often end up in a conversation with someone about where they went wrong.

Was their goal too ambitious?
Were they lazy?
Did something outside of their control derail them?

Of course, it could be a combination of these factors, but I believe the real issue lies in poor planning. 

Statistically speaking, only a whopping 3% of people ever actually achieve their...

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Support Your Body With the Right Shoes

Enjoy a beautiful December, Southwest Florida Sunset on Naples Beach. Photo Courtesy of Charly Caldwell II

It only takes one pound – ONE – of extra weight to add 10 pounds of additional pressure to your feet and ankles.

Coupled with the estimated 77 per cent of American’s suffering from an over-pronating foot (the foot collapse inward and downward), and the 83 per cent of American’s who report they would be more active if they didn’t suffer chronic foot pain, makes the importance of proper footwear imperative. 

Whether you have an over-pronating foot or not, here are 5 bad shoe choices that directly affect our daily health and wellbeing.

  1. High heels
    High heels may look great, and many women would never give them up, but the trade-off can be painful, putting pressure on your lower back and knees, and creating tight calf muscles which often leads to other issues.
    Consequence: Strained calf muscles are a precursor to Achilles...
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Avoid Mishaps and Hazards for a Joyous and Injury Free Holiday Season

Enjoying a beautiful December day in Lakes Park (Fort Myers, Florida). Photo courtesy of Charly Caldwell II

The holidays are that time each year when people come together to celebrate, be merry, let bygones be bygones and love our neighbors.

As lovely as this sounds, according to the Center for Disease Control (CDC), it is also one of the most dangerous times for our health and wellbeing!

You read that right.

Beneath all the tinsel, carefully wrapped presents and winter activities, there is a frenzy of injuries just waiting to happen.

Considering this revelation, I am taking a slightly different approach this week and taking it upon myself to expose the dangers of the holidays with the hopes of maximizing your joy and eliminating or at least minimizing your risk of harm and injury this season.

In 2017, 3.5 trillion was paid in national health expenditures, which was up 3.9% from the previous year.

Of those health care expenditures, nearly 10,000 involved injuries to children...

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Creating Comfortable and Healthy Work Spaces

Whether your working from home, or at the office, get outside & enjoy a walk!  Photo Courtesy of Charly Caldwell II

With more of us continuing to do screen-based work in non-professional settings, i.e, spending hours crouched over laptop screens on sofa’s or kitchen tables, it is essential that we set ourselves up for success.

This means creating work spaces that are both comfortable and healthy and do not negatively impact us physically (cue sore necks, shoulders and upper backs).
 
With some thoughtful planning, you can create a more ergonomic workstation that makes your time spent working from home a little less uncomfortable.
 
Keep all angles at 90 degrees
If you have a height-adjustable desk and desk chair, make sure you adjust them to a 90-degree angle to avoid slouching. Your knees, hips, and back should also be of utmost priority.

Flat feet
Whether you put them on the ground or use a footrest, you should keep your feet flat. This will help to...

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Reap the Benefits of a Short, Intense Walk

A Summer Afternoon Walk in Lakes Park, Fort Myers, Florida. Photo Courtesy of Charly Caldwell II

It’s not uncommon to see people in fitness centers laboring away, sweating out every pour on the cardio equipment for up to an hour at a time.

There certainly is nothing wrong with this sort of cardiovascular exercise, to each their own, and at least they are exercising. 

However, one of the most common excuses people give for not exercising is ‘’lack of time’.

There is a misconception that if they don’t have an hour to spare, then they don’t feel there is enough time or that exercise is worth their effort.

They couldn’t be more wrong!  

Research shows that short periods of exercise but at a higher intensity is just as beneficial as the longer sessions, and sometimes more, depending on your goals.

A recent study from the mayo clinic followed a group of men for 2 weeks.

They measured the fitness levels of participants at the...

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Boost Immunity and Performance with Sneaky Veggies

A delicious appetizer with celery, curried cauliflower, carrots, sesamed seeds and more - Sternewirth Tavern - Hotel Emma - San Antonio.  Photo courtesy of Charly Caldwell II

There are so many benefits to a diet that is rich in vegetables.

It doesn’t matter if you are vegetarian, pescatarian, vegan, paleo, or a person who eats anything and everything - it is important for good health and vital for strong performance to eat a wide variety of vegetables every day.

If fat loss is your goal, bulking up your meals with low calorie, high volume veggies is a great way to stay full longer.

If hiding veggies in your kid’s food who simply refuses to eat them is your goal, sneaky veggies is the way to go.

Regardless of your current health and fitness goals or situation, learning more ways to incorporate different vegetables is beneficial for all.

How to sneak veggies into your meals:

Add them to your daily oats.

Adding either grated carrot or zucchini to your oats is a...

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The Art of Rediscovering Your Fitness

Enjoy a brisk, moderately paced walk, or run, in beautiful Lakes Park in Fort Myers, Florida.  Photo courtesy of Charly Caldwell II

The last 18 months have been very different for everyone, with so many struggles and upheaval.

I spoke with a client last week who was just now permitted to leave her home for exercising.

With lots of other things to focus on and the closure of gyms for months on end, fitness and training may not be at the forefront of everyone’s minds.

Now that things ‘seem to be’ slowly going back to normal, personal goals and fitness can start to become a focus again.

It’s important however not to go from 0-100. These 5 tips will help you get back to your best while ensuring that you don’t burn out.

Have a Structured Plan

Set your goals and make them realistic, keeping in mind that your body might have changed in the past months. It is always important to have a major goal that you are always focused on but you can also tick off...

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3 Things You Can Do NOW for a Healthy Brain

Fresh off of a 5k run, enjoying nature at its finest in Lakes Park, Florida.  Photo courtesy of Charly Caldwell II

As life expectancies continue to rise, quality of life in our later years is becoming increasingly important. Therefore, keeping our minds as well as our bodies healthy is a priority.

Here are 3 strategies you can start today to keep your brain sharp:

1) Exercise your brain.

Like the body, the brain benefits from being used and challenged — from being ‘kept in shape’.

Challenging the brain with new activities can create new pathways within the brain that can act as alternate routes if some neurons (nerve cells) are damaged.

You could try:

  • playing games that involve planning and memory such as chess and bridge,
  • trying activities that test your vocabulary such as crosswords and Scrabble,
  • learning a new skill — perhaps a language or a musical instrument, and
  • doing sums in your head rather than automatically reaching for a calculator.

2) Keep...

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Achieve Greater Rewards by Becoming More Efficient

Getting fit outside, more and more parks, and even hotels offer outside fitness (this photo taken at the Hard Rock Hotel & Casino in Hollywood, Florida).  Photo Courtesy of Charly Caldwell II

Whether you’re a newbie or a seasoned veteran, there is nothing more satisfying than reaching your training goals.

However, to do this, you must be training efficiently.

If you’re part of the population who are working out non-stop yet seeing little results, this article is for you.

First, begin every training session or workout with mobility and activation drills.

Warm-ups are typically done haphazardly, if at all. 

More often, we see people wander into the gym, walk immediately up to a squat rack and start pumping out sets.

If this sounds familiar, you’re not only drastically increasing the risk of serious injury but are also not exercising to your fullest potential.

Conversely, those who do warm-up, may be doing some cardio and a few stretches, but current...

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