Versatile Fitness Solutions is the personal training and small group training page of certified personal trainer and occupational therapist Edgar Molinar.
What foods do dietitians eat to stay slim?
fhp.so Ever wondered what foods dietitians rely on for staying healthy? While some experts love particular foods for their flavor profile, others are drawn to certain foods for their versatility in the kitchen or nutrient impact on health. Here are a few under-the-radar food finds that dietitians in the kn...
Meal prep this weekend with these three steps!
fhp.so As with any healthy change, taking an incremental-steps approach is the way to be successful. We know this is true of adopting a new exercise regimen or healthy eating routine, and the same goes for meal planning. Starting small, by planning out just one type of meal for the week, can prevent you fr...
Get in the fall spirit with these healthy recipes.
fhp.so As soon as the leaves start to change color, the push for pumpkin-everything is on! But so many pumpkin-flavored foods and drinks are laden with sugarâand not much actual pumpkin. Here are three healthy recipes to help you harness the power of pumpkin, using canned pumpkin puree.
There's a whole world of lesser-known foods that should be on your plate.
fhp.so Check out these five foods gaining in popularity for their uniqueness and health benefits. All possess antioxidant and anti-inflammatory compounds that can help reduce your risk of heart disease, cancer, neurodegenerative diseases, diabetes and weight, and can be found at your local market, health f...
Start to sculpt your backside with these exercises.
fhp.so To create a better-looking backside, you must lift a challenging level of resistance while monitoring your energy balanceâcalories in vs. calories out. Here are five exercises that are super-effective for sculpting a butt that is strong, functional and toned.
Here's why you should roll it out.
fhp.so Foam rollers are an effective method of reducing tension and increasing muscle length for either a pre-workout warm-up or post-exercise active recovery. Technically known as self-myofascial release (SMR), the use of foam rollers for the purpose of reducing muscle tension has become a widely accepted...
Get in a good mood with these foods.
fhp.so Try these five calming foods to stay centered and balanced when dealing with life's daily pressures.
What is SST and what are the benefits?
fhp.so If you or your clients are not already doing some form of sub-maximal, steady-state aerobic conditioning, consider adding it to your current workout program. There are a number of differences between HIIT and steady-state training (SST) that have already been discussed in a previous post (read it he...
By rarely consuming seven of the most damaging foods for your heart, you’ll significantly lower your risk for heart disease.
fhp.so In the United States, heart disease kills more people than any other cause. But here’s some good news: There’s a lot that you can do to lower your risk of heart disease.
Yoga is valuable to overall health and fitness. Here's why.
fhp.so Yoga is not the only avenue to conquering the mind and developing self-awareness, but it is one of the most effective as it leverages the mind-body connection to shift thought patterns while eliciting positive physical adaptations. Truthfully, as spiritually freeing as yoga is, it’s quite physically...
Proper nourishment will keep your brain happy now and prevent diseases typically associated with aging.
fhp.so There are approximately 100 billion neurons in your brain that rely on a steady stream of energy to function. The right foods will take care of your brain and keep it functioning properly. Conversely, the wrong foods will not nourish your brain and can speed up age-related brain diseases and disorde...
The keys to a healthy back are mobility, flexibility and strength, which can all be improved through a consistent, basic yoga practice.
fhp.so Try these ten moves for a tight and achy back. If you have moderate to severe pain, please consult with your physician before beginning an exercise routine.
Everyone knows that exercise improves physical health. Less commonly discussed, however, is exercise's impact on mental and emotional health.
fhp.so If you struggle with symptoms of anxiety or depression, incorporate daily movement into your life, focusing on inclusive environments, outdoor workouts, moderate intensity and functional goals. You’ll quickly find that your exercise sessions do as much for your mental and emotional well-being as the...
Stuck in a plateau? Try these new exercise swaps to enhance your workout.
fhp.so If you find you’ve been doing the same exercises for a while and are stuck on the proverbial plateau, here are five exercise swaps you can use to enhance your workouts. To add an extra boost, each of the exercises focuses on just one limb at a time, which allows you to focus all of the nervous syste...
These softening, lengthening and strengthening exercises improve mobility in both your hips and shoulders.
fhp.so In common usage, “mobility training” has come to mean what “flexibility training” once meant for many of our clients. Whatever we are calling it, it’s a good idea to examine two joints essential for movement.
If you'd like to know more about this topic read 'Salt Sugar Fat' by Michael Moss. It'll make you change your mind about everything you eat and how you see the marketing of fast food...
nytimes.com There are now more obese than underweight adults in the world. Sales of ultraprocessed foods have more than doubled over the last decade — even spreading into developing countries. Here's what the junk food transition looks like in Brazil.
Use these tips to get your eating on track so you can feel fueled and satiated instead of full and frustrated.
fhp.so Overeating is easy to do, especially when you’re indulging in an unusually delicious meal. It’s also easy because there are many factors that cause us to overeat, including stress and noshing too fast—both of which we likely experience or do on an almost daily basis.
A productive rest day provides your body with a wide variety of benefits, including faster recovery, greater range of motion, improved mood and more. Use these tips to have an active recovery day, allowing you to make time for rest while reaching your fitness goals.
fhp.so Rest days are critical for fitness success. Working out causes microscopic tears in your muscle fibers and rest days allow those muscles to heal, which, in turn, allows them to grow. Yet, making time for rest can be hard—whether you’re feeling extra motivated to stay active or are worried that takin...
This EMOM workout is quick - but effective.
fhp.so EMOM workouts, otherwise known as “Every Minute on the Minute,” are a fun and creative way to manipulate your work-rest ratio during workouts. A predetermined number of reps are assigned for each set, and they must be completed in a minute. If completed faster, a longer rest break may be taken. If t...
All you need for this full body workout is two dumbbells.
fhp.so When it comes to fitness equipment, you have a plethora of choices that can help you achieve your desired results. If you are always looking for the most efficient means of getting the most out of your limited time for exercise, you’re the target audience for the One Weight Workout series. In this i...
A good night's sleep is key to wellness and well-being.
fhp.so Sleep hygiene is comprised of the daily rituals we use to aid us in getting a good night’s sleep. While some people think it’s enough to try to go to be earlier, these daily before-sleep rituals are far more powerful. Here are a few tips to help you get started on the path to better sleep.
This EMOM workout that uses kettlebell and body-weight exercises is perfect for days when time is a factor.
fhp.so This installment of the One Weight Workout series focuses on EMOMs using a combination of kettlebell and body-weight exercises.
Wrap up your workout with these actions.
fhp.so Sometimes all you want to do after a tough workout is hurry out of the gym so you can get on with the rest of your day. But there are small steps you can take immediately or shortly after exercise to keep healthy and set the stage for a successful workout next time. Make it a habit to cross as many…
With thousands of exercises, stretches and pieces of equipment, where do you begin? Some of our trainers share their favorites to help you get started.
fhp.so Even for the most experienced athletes, the gym can be an overwhelming place. With thousands of exercises, stretches and gym “toys,” where do you even begin to choose which ones to perform? To help cut through some of the confusion, we reached out to members of the Under Armour Training team to lear...
These total-body cable machine exercises will help you increase strength, burn calories and reduce your risk of an overuse injury.
fhp.so This installment of the One Weight Workout series focuses on the highly versatile cable machine. Learn how to incorporate several total-body exercises that will help you increase strength, burn calories and reduce your risk of an overuse injury.
Improve leg strength with these five moves.
fhp.so While there are hundreds of great lower-body strength-training options, these five movements are particularly effective for developing optimal leg strength for any sport or life activities your clients may pursue.
Build lean leg muscle with these simple Pilates moves.
fhp.so You know Pilates is great for improving posture and strengthening the core, but did you know a regular Pilates practice can help strengthen your entire body? Check out these four Pilates-based moves for strengthening the legs, which can be done just about anywhere and require little to know equipmen...
Both static and dynamic balance play a critical role in keeping us active and injury-free. These five exercises improve this component of fitness.
fhp.so Here are five TRX exercises you can use in your group fitness classes or with personal-training clients to help improve balance.
Not all fats are created equal.
fhp.so Is dietary fat a friend or foe? Currently, dietary fat is experiencing a comeback in popularity. From weight loss to improved mental clarity, many health professionals are touting the purported benefits of a high-fat diet. Which raises the question: Should you buy into the hype and hop on the high-f...
Try these tips to make your running workouts less dull and more interactive.
fhp.so Running is a great way to get and stay in shape, but it can get a little dull after a while. Here are nine tips for making your running workouts more fun and interactive.
If flexibility practice is not currently part of your fitness program, begin with these three stretches.
fhp.so Flexibility is an important component of health-related fitness, but flexibility training is often neglected, even among regular exercisers.
This upper-body workout maximizes gym time.
fhp.so With everyone so short on time, creating efficient workouts while still helping clients achieve results is hugely important. Here is a fast and efficient upper-body program that targets opposing muscle groups and, thus, helps to maximize your clients’ workout time.
Crunched for time? Use this effective minimalist approach to make the most of your time at the gym.
fhp.so Fitness can be complicated, but there is a way to simplify your workouts. Taking a minimalist approach to fitness allows you to focus on the basics for maintaining fitness and wellness. With this mindset, you can rest easy that you do not need to invest in a special workout or product; gimmicks are…
These recipes feature our favorite produce of the summer season.
fhp.so Summertime and the living is delicious! This is the season with the greatest variety of fruits and vegetables available, which are the perfect fuel for your active days (see sidebar, below). Whether you find yourself hiking, biking or playing a grueling tennis match, you need to stay well-hydrated a...
Are you overtraining? Look out for these signs.
fhp.so Whether you are male or female, you are equally at risk for overtraining syndrome, so recognizing the early signs and combating them can prevent detrimental fitness and health outcomes. Here are nine signs of overtraining to look out for.
Think beyond sets and reps. Check out these ways to get more movement in your day.
fhp.so If you struggle to find time for activity, it’s time to think beyond the sets and reps. Here are seven ways to get more movement into your day.
Break up your bouts of sitting with these stretches to get your back health back.
fhp.so More than 26 million Americans experience frequent back pain. To keep yourself off the list of frequent sufferers, it’s important to first understand where back pain comes from so you can apply some simple strategies—and effective stretches—to help keep the pain at bay.
Start your day off right with these healthy (and easy!) breakfast recipes.
fhp.so Most people who skip breakfast cite lack of time as their primary barrier. These seven easy-to-prepare breakfast ideas can be made in a few minutes and are packed with the nutrition needed to fuel you throughout your day.
Dylan is Head Coach at Bear Canyon CrossFit LV. 2 Advanced USA Weightlifting Sports Performance Coach, CF-LV2 XY PRO bodyweight and Kettle bell certified trainer. Located at Bear Canyon CrossFit
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