With so many ways to maintain fitness, people are looking for alternative ways to get in their exercise... 

Remember, "variety is the spice of life", right?

That said, what better way to enjoy the fabulous outdoors than on a bike?

And, the mere act of being on a bike ensures you are practicing proper social distancing. So, grab your helmet and let’s get going.

Like all forms of moderate intensity exercise, regular cycling (3 to 5 times a week for a total of 150 minutes) will reduce your risk of cardiovascular disease and improve your overall health, and may even reduce the risk of some forms of cancer.

Cycling will improve your endurance and aerobic capacity, while toning the muscles of your lower body like the calves, thighs and buttocks.

An hour of cycling can burn between 250 and 700 calories depending on the intensity and it is an excellent way to reduce stress.

In addition, for anyone carrying extra weight and/or people who have joint problems who may find it...

An incredible walk on beautiful Naples Beach - November 2022. Photo Courtesy of Charly Caldwell II.

If you haven’t exercised in a while, or are looking for something easy you can do every single day, give walking a try.

It’s easy to do, there is no equipment required and anyone can start regardless of their fitness level.

If it’s been a while since you exercised, start by going for a 10-minute walk around the neighborhood and gradually build from there.

Maybe your doctor suggested that you move more, or maybe you just want to be proactive about your health and well-being. In either case, walking is the perfect way to start.

Begin by finding a pair of comfortable shoes, put them on and go for a stroll through your neighborhood.

You could also find a local park with a nice path or head to the beach. If the weather doesn’t permit walking outside, head to the mall to walk or hop on a treadmill.

No treadmill? No problem.

You can even walk in place at home in front...

A gorgeous Florida summer day in Lakes Park to enjoy a walk, run or bike ride!  Photo Courtesy of Charly Caldwell II

Bruce Springsteen was right in 1975 when he released his best selling song ‘Born to Run.’

The human body is designed to run.

An individual's running form impacts not only his or her run, but nearly all other fitness pursuits as well.
It is an inherent trait passed down from our ancestors.

It’s a method of transportation, a means for hunting and gathering and a natural weight management system.

Some people just do it better than others. An individual's running form impacts not only his or her run, but nearly all other fitness pursuits as well.

When we talk about running form, we’re referring to our posture, or more simply, the way we hold ourselves placing one foot in front of the other.

This sounds simple enough, but poor alignment or inconsistencies in form can lead to injury and inefficiency of movement.

While there is no one magic...

Enjoy this beautiful walk along the bay in St. Augustine, Florida, getting outside, standing up right, moving your body & enjoying life... (It is literally what your body needs!)  Photo Courtesy of Charly Caldwell II

The 2020's, or as I like to call it ~ the longest decade in history, has seen many of us working from home, sitting in front of computer screens, and spending more time in one place.

Whether it’s at your home or office desk, driving your car or watching television, long periods of sitting can have adverse effects on your health.

Scientists have identified a new threat from people’s sedentary lifestyles that they call ‘muscular inactivity’.

Sitting has always been regarded as bad for your posture.

Here’s why — 

It is physically impossible to maintain perfect posture for your entire seated day.

Sitting invokes what is known as the ’double flexed’ position.

Your body is flexed at the hip and the knee. Flexion...

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...

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...

There is no denying that we live in the ‘technological era’.

Consumers are constantly on the go, looking for new and improved ways to maximize time, energy and enjoyment. Whether this means streaming music, capturing that ‘award-winning’ picture, engaging in the latest Twitter debate, or texting friends/family, it’s all done on technological devices of one sort or another. In fact, most of you reading this article will own at least one technological device.

Take a second to add up the number of hours each day that you spend on your device. Is it one, two, five, or even ten?

That calculation isn’t of any real benefit for this discussion, but your posture is, and the awkward positions we find ourselves in while using these devices will not help.
I would like to introduce to you the term the ‘iHunch’.

iHunch is a term used to describe the common spinal problem at the level of the cervicothoracic junction (CT junction)...

Example resistance bands, easily found on Amazon or anywhere workout equipment can be purchased.

Whether you're rehabilitating a specific muscle group or just want to get more out of your workout, don't overlook the humble resistance band. 

Resistance bands are an extremely common piece of equipment that you can find in most gyms, but many people are unsure of what to do with them.

Just like the weights around the gym, resistance bands come in all different sizes and intensities to suit you and your training.

Resistance bands are great for people in all stages of their training needs.

They can be great for beginners learning how to move, people recovering from injuries, elite athletes needing help engaging certain muscles or simply people wanting an extra burn.

Read on to learn some of the top benefits and practical applications of resistance bands.

Resistance Bands for Rehabilitation

A lot of clients still in the rehabilitation phase of their training can benefit from using...

Enjoy a beautiful fall day in Lakes Park, Fort Myers, Florida - where I've run with many from our beautiful GearedUp family. Photo courtesy of Charly Caldwell II.

Sometimes life is just plain busy.

Some people work long hours while others do shift work or travel often.

Regardless of your situation, your health and fitness training don’t need to suffer, nor should they.

As one who has the tendency to work more than I probably should, I know how hard it can get to find the energy for a workout, never mind the time to get outside and go for a ride or a run.

However, I always find time. 

How?

With the proper intention, anything is possible.

Be purposeful with each practice

Often we see people who want to do it all – golf, tennis, bike, run, yoga, weight train – and with the inability to fit everything in, they end up doing nothing. Instead of trying to do everything, focus your attention on your goals and purposefully spend the time you do have directed at...

"A great afternoon run in Lakes Park, Fort Myers, Florida..."

Fabulous temperatures, coupled with New Year’s Resolutions, inspire many an athlete to take their running to task and try a 5K, a new distance or set a new personal record.

Whatever your goal, heed a few top tips and running strategies to ensure your running success:

1. Start with a dynamic warm-up and save the stretches for the end. Runners often experience tightness in certain muscles like the gluteus maximus that can lead to inefficient movement patterns and decreased performance. Begin all runs with a dynamic warm up simulating the movements/range of motion your muscles will go through during your run. Not only will this promote flexibility but also it will help reduce the risk of injury. Save the deep static stretches until after your run when your muscles are most pliable and always hold stretches for at least 30 seconds.
2. Maintain good cadence. Running with shorter, quicker strides will mean that your body...