Not Yet Dead Fitness

11 Exercises to Boost Hip Strength

Good for cyclists who want muscular balance and, ultimately, more power in the saddle.

active.com The quads and hamstrings get their love, but cyclists shouldn't neglect their hips. These 11 exercises will strengthen your hips and, in turn, your cycling.

May not be literally true, but this is a great way to think about proper movement mechanics.

100+ Ways to Use 10 Pound Dumbbells

Great moves here.....Go Get It!

menshealth.com Over 100 exercises using light 10 pound dumbbells!

Check this out at Snap Fitness Tramway. I'll be teaching this Thursday at 6AM. Fast and fun!

MX4 Small group training sessions are available to all members through January. Sign up on the Mindbody app to reserve your spot!

Elite Performance With Mike Boyle: Why Single-Leg Exercises Are Best for Athletes

Very good philosophy and coaching. Always get a lot from Mike Boyle.

stack.com In this episode of STACK Elite Performance, Mike Boyle shows you his two favorite single-leg exercises for athletes.

Elite Performance with Mike Boyle: Improve Conditioning With Airdyne Intervals

Just got new airdyne bike(s) at my gym. Can't wait to apply this. Super easy, super effective. Winter trainiing isn't so bad....

stack.com In this episode of STACK Elite Performance, Mike Boyle discusses the benefits of Airdyne intervals.

3 Reasons Why Athletes Should Try Zercher Squats

OK - here's an addtion to your leg program. I'm definitely going to include it in my Winter program. Plus, it has a cool name. Zercher. That just sounds badass!

stack.com Here are three reasons you should include Zercher Squats in your programming for better performance, more muscle and excellent health.

Heart Rate Zone Methodology – What You Should Know

Bubble bursting time. As a user and occasional proponent of the Myzone system, I am grateful for the evidence-based discussion. I will continue to use the HRM, but will take a lot less stock in the data it produces (other than to keep racking up those points, which I enjoy!)

blog.nasm.org Despite growing popularity and adoption of programs incorporating heart rate (HR) zone methodology, the fitness industry in general appears to lack a solid understanding of the scientific facts and limitations to this programming concept. The goal therefore is to present relevant information so that...

Why I pursue endurance cycling beyond “Rational” limits, or “What is Wrong With Me?” Top Twenty
1. Endorphins – a s**t ton of them
2. The ever-changing sky and environment over the course of a whole day on the road.
3. Views of the earth that can be had no other way.
4. The achievement – doing something that may be impossible until you actually do it.
5. The achievement – doing something better than the last time – feeling your own strength and ability growing.
6. The failure – finding a limit, knowing that you gave it everything.
7. The failure – finding a limit and thereby inheriting a new goal, the accomplishment of which will seem especially sweet.
8. Fun – yes, it is fun, even when it hurts.
9. Shared fun and friendship. The bond that forms through shared struggle. There is no other like it.
10. Things that just can’t be discovered about myself in under 100 miles.
11. Lessons and habits of mind that can carry over to other areas of life. Persistence, patience, effort, focus, courage, fun (no, I really mean it, large parts of this are pure fun).
12. Spiritual states and insights that are common to many who push past the limits of comfort. A transcendence borne of pain and effort that sometimes goes beyond the pain and places me smack dab into the present moment. Struggle without, peace within. Eye of the hurricane.
13. A drug-free way to treat chronic depression and anxiety.
14. A gateway to creativity. Ideas come together out there. Images and, for some, visions arise.
15. Long, wonderful conversations with my riding partner(s), if I’m working out with my riding partner(s).
16. Long, wonderful conversations with myself, or my God, if I’m working out by myself, or with my God.
17. I can eat whatever I want and not gain an ounce. There are a lot of reasons to eat well, however, so I try not to abuse this particular privilege. (I said try)
18. Music via ipod or app. Becomes part of the workout. Very helpful and fulfilling, especially since I am a music freak anyway.
19. An appreciation for many sports and activities other than my own, because I understand the sacrifice required to excel. I know that those folks “get it” as well, whether they are football players, dancers, cyclists, or rock climbers. They’ve all pushed this envelope. I choke up when I watch the finish of a marathon or cycling race or Giselle or a football playoff, because in those final moments there is pure, visible, naked glory. It’s like rocket fuel for the soul.
20. You can never have too many mitochondria.

Elite Performance with Mike Boyle: Increase Core Strength With Anti-Rotation Exercises

Real Core Strength starts with a stable spine. Love these moves!

stack.com In this episode of STACK Elite Performance, Mike Boyle shows you how to increase your core strength with anti-rotation exercises.

"You’ve been criticizing yourself for years and it hasn’t worked. Try accepting yourself and see what happens." Louise Hay

Mid-Life Exercise Could Jog Your Memory

Motivation Monday, for those of us "of a certain age...."

health.usnews.com Combination of aerobic, resistance training best for boosting brain health, study finds

5 Ways to Build Core Strength by Carrying Heavy Weights

Quick Article on Farmer Carries and Suitcase Carries. Two GREAT core exercises. This article breaks them both down perfectly.

stack.com The loaded carry is a basic human movements and should be a part of your training. To build a strong and stable core, implement these into your training.

Being Busy Permanently Reduces Your Capacity to Think Deeply and Creatively

Fitness is an inside job, my friends. This is all part of the journey toward wholeness, wellness, and happiness. Unplug and live!

bigthink.com Here's why you should try to fit less—not more—into each day.

CES-EXAM: Corrective Exercise Final Exam

Boom!

evernote.com

This is Your Brain on Bikes: The Neurological Effects of Cycling | Bike New York

Thank you Kristine Noel for this article! Keep moving my friends!

bike.nyc We all know that cycling has great physical benefits — improved muscle tone, increased weight loss, stronger cardiovascular health, and so on. But have you ever wondered if it stops...