OnFitness

SWAT Fuel is a science-based supplement line to support occupational athletes. The combat physiology behind creator Dr. Dan Olesnicky, M.D.’s, products, is fighting the biological time cells in our bodies (telomeres). This comprehensive line of popul

Intense physical demands and a basic diet were the reasons early man was amazingly fit. He was lean, muscular and tough; hunting with primitive weapons such as spears, arrows and rocks. His very existence depended on quick response to fight or flight

A quick glance at a male versus female body tells you right away something is different. While we can certainly recognize the obvious, we ignore these differences when we talk about diet and exercise for fat loss. The standard health and fitness advi

Hard and fast rules for fat loss nutrition: eat 5-6 small meals every 2-3 hours throughout the day, rather than 3 large square meals. Eat lean, clean protein at every meal (chicken breasts, egg whites, lean ground turkey, fish, whey protein powder, g

French fries, the juicy fat on the outer edge of that delicious pork chop, and chocolate donuts are not among the “good fat” choices, but many other sources of fat, such as fish, should be a part of your meal plans. We know fat is necessary for brain

It’s amazing how, when people are diagnosed with severe heart disease, they exclaim to their doctor, “Where did this come from?!” This dinner looks healthy, doesn’t it? Chicken breast, broccoli florets, wild rice, lentil soup, green salad with ranch

Food does 1 of 2 things — it either builds the body up or tears it down. Food is not created equal — there is definitely a difference in the effects on the body dependent upon the type of food you choose to put into your body. The “garbage in, garbag

You may want to supplement your diet with a few of the following herbs that have been shown to promote healthy weight loss. Chickweed can break down body fat. Chickweed tea has the added benefit of curbing cravings and aiding in digestion. Adding bur

Over the last 25 years, the most common question asked of me by frustrated exercisers has been, “What exercise routine will get me the body I want?” My answer is always the same. They need to start using better judgment. I believe the number 1 reason

The shoulder joint, along with the many muscles into which they originate and insert, is 1 of the most complex areas of the body in terms of training, development and risk of injury. Well-developed shoulder muscles can add shape and function to a phy

If you, as a trainer, have the opportunity to train an overhead athlete such as a baseball player or volleyball player, there are some important considerations for reducing the chance of injury for that athlete. Fortunately, some of the exercises use

Life gives people plenty of reasons to be stressed; relationship problems, child-rearing issues, job woes and a lack of money are just some of life’s complications that can weigh people down — and cause health problems. “It’s difficult to stay health

For a change to your current workout program or a change in your physique, grab a set of light dumbbells and head for your nearest staircase. Since more intense workouts equal more calories burned, a stair-based routine is great for burning fat. You

If you currently work each muscle group more than once a week, cut back to only once a week; but make sure to drive up the intensity. Experiment with adding more routines for stubborn muscle groups. Or perhaps your spending too much time in the gym,

As a reformed “cardio queen,” I have to admit, I never considered the recumbent bike a respectable piece of equipment. It never seemed as hardcore as running or taking a group cycle class. However, after a weight-bearing injury left me flat on my but

“My muscles are sore!” What should this statement mean to fitness professionals who hear this over and over again? Many clients and trainers have read that lactic acid causes soreness. In fact, “lactic acid causing soreness” was preached as 100 perce

The standard answer to what’s the best way to build muscle is to lift moderately heavy weights for 3-4 sets and 8-12 repetitions. This is the protocol that countless trainers and exercisers have lived and died by for decades. The problem is, this pro

Escalating density training is perhaps 1 of the most effective weight training regimes that the resistance training world has ever seen. The fitness industry is one where marketing hype and gimmicky ideas are the norm and dominate every corner of the

What type of activity, cardiovascular or weight training, should you do first in a workout? This is a question almost every personal trainer has had at some time or another. The standard “off-the-shelf-answer” goes something like this: “You should do

If you have yet to try trail running, you don’t know what you are missing. Trail running is 1 of the fastest growing sports in North America and offers many benefits and advantages over running on manmade surfaces. Strength & speed: by its very natur

Can speed be developed, and if so, how? While the maximal speed that you can run will always be limited by what your parents passed down, there are ways to maximize what was given. One approach to improving speed is through overspeed training. Oversp

As physical stress is applied to the human body, the natural response is for it to adapt to accommodate this stress. If the same stress is applied over a longer period of time without break, the body’s adaptation will peak, plateau, and then decline.

Muscular hulks known only as strongmen appeared in the early 1800s as they performed demonstrations known as “feats of strength.” As these demonstrations grew in popularity, the sport of strongman was born. Since its worldwide debut in 1977 on CBS, t

Cyclocross is without a doubt the hardest and the toughest form of bicycle racing. This style of racing requires a special set of skills that includes racing road bikes, riding mountain bikes and even running. But don’t let the challenging part of th

Primarily designed to work your deltoids, this simple exercise using free weights also helps sculpt the outer arm for its entire length. Holding a dumbbell in each hand with palms facing in toward your thighs, standing with your feet comfortably apar