Unilateral Training – Why You Should Get Yourself Some

I played 2 on 2 volleyball with my sister and niece and nephew on Saturday night, using a clothesline as an improvised net! My niece Madelina was my teammate. Madelina: Aunt Laura! I thought you were good! Me: That was 25 years ago! Don’t worry, I got my groove back after a couple of plays! What ‘groove’ I have left, that is. I left most of it back in the 80s. Did you know that if you play sports, you should do a lot of exercises that utilize unilateral movements? This is where you say, “No, Laura, I didn’t know that. Tell me more!” My pleasure.     What Are Unilateral Exercises? Unilateral exercises are movements that work one side of the body at a time, or movements that work the sides in significantly different ways. An example would be the single-leg squat. You might have both feet on the ground, yet in a single-leg squat you will place the majority of your weight, and hence the workload, on only one leg and use the other to assist only as needed for balance. We use unilateral movement constantly in our daily life and especially in sports. Working my legs in this way allowed me to move laterally to get behind the volleyball last night. You should’ve seen me. I was amazing. (I was so-so.) What are the Benefits? Balance, Joint Support & Core Work Unilateral exercises work the small stabilizer muscles that are forced to activate when the body is off balance. This is great news for building core strength that’s needed to work under movement and also resist...

Let’s just say that bench and I have an intimate relationship and I’m pretty sure it had a smoke after I left.

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the Bodyweight Blitz Workout! No Equipment Needed!

There is so much amazing exercise equipment on the market today, which is why I use and promote some like Sandbells and Dual-Grip Medicine Balls! But sometimes, you just want a workout you can do anywhere but still gives you a challenge! Enter body weight workouts. Body weight exercises are a fantastic way to not only gain strength and endurance, but to work on balance, agility, and range of motion too. To that end, this week’s Quickie Workout is a 15-minute, No-Equipment-Needed Bodyweight Blitz! I’ve got 5 exercises to pound legs, arms and core, and of course you’ll get cardio because these exercises don’t mess around! We hiit the ground running with a new burpee variation, which is a full-body exercise, then continue to hiit legs with a kneel + tuck jump combo (good gawd my tuck jumps need work!), squats, and side thrust kicks! Then, we hiit chest and back and abs with a push-up kick-through, and we’ll end it with a bang with an advanced Pilates exercise, the teaser! This workout proves we don’t need no stinkin’ equipment to get our sweat on! If these workouts are too difficult for your current fitness level, I always include make-it-easier modifications for every exercise in every Workout Preview Video! Then, if you want to do it with me (snicker) in real time, you can do that with the Real Time Video! So let’s do this! Watch it! Try it! Share it with yo’ people! Then tell me what you think! Workout Preview Video:   Bodyweight Blitz in Real Time:...