| Redefining Strength
In additional studies on the benefits of creatine, researchers are exploring how creatine impacts sleep deprivation and brain performance The post Lacking sleep but maintaining focus? The benefits of creatine go beyond muscle appeared first on The Manual.| Health & Fitness - The Manual
In an interesting study, researchers in Norway investigated how physical activity impacts pain tolerance. Let’s explore the study. The post More exercise, less pain? Study explores how movement affects pain tolerance appeared first on The Manual.| Health & Fitness - The Manual
The yearly SEAL swim helps raise funds for the Navy SEAL Foundation, which was set up to support the Naval Special Warfare Community. The post From icy waters to pullups, NYC’s annual Navy SEAL event isn’t your average race appeared first on The Manual.| Health & Fitness - The Manual
A lack of this important mineral could also be holding you back in the gym. Let’s look at some of the reasons why. The post Is a lack of magnesium holding you back in the gym? Here’s why it matters appeared first on The Manual.| Health & Fitness - The Manual
If you’re wondering, here are the average half-marathon finishing times. No matter your time, you can always work on improving your running performance. The post Here’s how long it really takes to run a half-marathon, according to data appeared first on The Manual.| Health & Fitness - The Manual
This large meta-analysis, spanning 22 studies and involving around 1,300 people, concluded that three particular types of exercise are superior for better sleep The post Struggling to sleep? Science says these 3 gentle workouts could be the fix — here’s why appeared first on The Manual.| Health & Fitness - The Manual
One of the supplements you might have heard of is branched-chain amino acids or BCAAs. So, what are they, and what does the research show about muscle-building? The post Can branched chain amino acids really help you build muscle? Here’s the science appeared first on The Manual.| Health & Fitness - The Manual
In those roughly 2,000 years since the Roman Empire, the step count has continued to decline. Historical evidence shows the daily step count for Roman men. The post Ancient gains: The surprising daily step count of Roman men appeared first on The Manual.| Health & Fitness - The Manual
The bicep curl is a classic move worthy of your arm day routine. Most people believe the bicep curl is an effective way to pump their biceps, hence the name. I always feel a good workout in my biceps when I do this exercise, and I like the simplicity of the curl. In a new […] The post Bicep curl vs. dumbbell row: Which builds bigger arms? Science weighs in appeared first on The Manual.| Health & Fitness - The Manual
If you’re curious about the average pace for professional triathletes finishing the Ironman swim, here are the stats. The post How fast do the pros swim? Here are the elite triathlon stats revealed appeared first on The Manual.| Health & Fitness - The Manual
Scientists explored which type of exercise is the most effective for improving sleep quality for those dealing with sleep disturbances. Let’s explore. The post Which exercise takes the crown and helps you sleep better? Researchers find out appeared first on The Manual.| Health & Fitness - The Manual
A new study concluded that just 15 minutes of daily brisk walking can have a significant positive impact on your health and longevity. Here are the results. The post Can walking boost longevity? Is a brisk pace better than a stroll? New study appeared first on The Manual.| Health & Fitness - The Manual
What do your daily cups of coffee do for your metabolism? Should you drink coffee pre-workout? Let’s check out the research. The post Does coffee really boost your metabolism pre-workout? Here’s the research appeared first on The Manual.| Health & Fitness - The Manual
If you want fewer wipeouts and better performance while staying shoulder injury-free in the ocean, studies have revealed how to do just that. The post Surf strong: Study shows how to stay shoulder injury-free riding the waves appeared first on The Manual.| Health & Fitness - The Manual
Recently, I came across the data for the average 1k times for men. How quickly are men crossing that 1k finish line? Here are the stats. The post Is your 1K time faster than the average man? Here’s the data appeared first on The Manual.| Health & Fitness - The Manual
Researchers suggest that the BMI cut-off point for obesity needs to be lowered. Let’s review the current classifications and the new threshold suggestions. The post BMI bombshell: Research suggests the BMI threshold for obesity should be changed appeared first on The Manual.| Health & Fitness - The Manual
Recently, I came across data on the average waist size of men in the UK. Here are the stats and the research on the health risks of a higher waist measurement.| The Manual
One of the best exercises for targeting the important muscle group in your upper arms are tricep extensions. They are a great foundational strength exercise to use in the core of your workout. When it comes to building impressive upper arms, many people focus on the biceps. But did you know that the triceps actually […] The post The Ultimate Guide to Tricep Extensions for Stronger Arms appeared first on Actionable Wellness.| Actionable Wellness
At the core of every strong body is the basics. Foundational strength training exercises that build strength, stability, and coordination.| Actionable Wellness
In a study using accelerometer data, the researchers revealed that the hunter-gatherer Hadza tribe in Tanzania walks an average of 15,000 to 17,500 steps a day.| The Manual
In this study, researchers explore if a short burst of more vigorous pre-exam exercise could improve academic scores and grades for kids.| The Manual
The results of a new study show that it’s the effort you’re putting in and how hard you’re pushing yourself that matters the most, regardless of your rep range.| The Manual
Researchers explored whether exercise could lower the risk of work burnout. They discuss how burnout is a serious global health and economic burden.| The Manual
Staying active with safe exercises during pregnancy can be one of the best things you do for yourself and your baby.| Actionable Wellness
When it comes to building lower-body strength, improving balance, and toning your legs, bodyweight lunges for beginners are king.| Actionable Wellness
My collection of quick 20-minute Pilates workout videos from YouTube including full-body as well as lower and upper body routines to try!| Beauty Bites
At the beginning of each year, it is easy to be fooled into thinking you need a new workout. New year, new you, and all that jazz. Don’t be fooled by fitness marketing hype. The basics are the basics for a good reason — they work. Let’s face it, squats don’t stop working to make you stronger just because you’ve been doing them for a while.… The post The Golden Mean Training Plan: A Simple Template for Success appeared first on Whole Life Challenge.| Whole Life Challenge
If you want to go fast, go alone. If you want to go far, go together. — African Proverb Let me ask you something: Would you rather trudge through a workout on your own? Or would you like to meet up with a friend and knock it out together? 5 Benefits of a Partner Workout You’ll push harder. You’re less likely to quit. … The post Double Your Fun: 5 Partner Workout Strategies + 10 Workouts appeared first on Whole Life Challenge.| Whole Life Challenge
Today we’re going to work on a series of pistol squat variations, one of which is likely perfect for you. The pistol squat is also sometimes called the single-leg or one-leg squat. This video will walk you through the progressions to the full pistol squat. But even if you can’t do a full pistol squat or never intend to, you can still get a lot of benefit from training its different variations.… The post Pistol Squat Variations for All Strength and Mobility Levels appeared first on Whole...| Whole Life Challenge
Today, we’re going through progressions and regressions of a single-leg squat known as the “skater squat” or “shrimp squat.” This version of a one-leg squat is easier on your knees than the pistol and requires less flexibility, as well. So it’s a great way to build up your strength and balance. That said, it’s harder than a regular lunge, so it’s common to need to modify this movement when you first start training it.… The post Skater Squat: A Bodyweight Exercise for Balance...| Whole Life Challenge
For those of you just getting started with kettlebells, here is a simple sequence you can dive into immediately. It’s easy to scale this up or down for your fitness and strength levels, and the technique involved in these movements is perfect for kettlebell beginners who need to practice the basics. The exercises are: Deadlift into front rack position Halo Goblet squat For details on these movements, watch the video above.… The post A Simple But Powerful Workout for Kettlebell Beginners a...| Whole Life Challenge
The idea of “cardio” has a bit of a stigma. Cardio, by definition, is currently out-of-style and because of the tough-guy mentality that pervades many of the training systems in today’s fitness industry, classic cardio for weight loss and conditioning has become taboo. Well, I’m here to tell you, there’s a workout out there that not only keeps us old timers who love our cardio and our cardio machines happy, but will also give the “hard as nails” group something to chew on.… Th...| Whole Life Challenge
This video will walk you through a simple sequence to learn the kettlebell swing. If you’re just getting started with the swing, these movements are great tools to help you along your way to being able to safely and effectively perform the full kettlebell swing. Each move builds upon the next until you are doing the complete exercise. In the video, you’ll see me perform each part of the sequence and I’ll explain how to do it in detail.… The post The Kettlebell Swing for Beginners: A S...| Whole Life Challenge
The push-up is a classic staple of bodyweight training and a great total body exercise for developing strength. But when most new trainees think of push-ups, it just brings back bad memories of trying to perform them in gym class in high school. The push-up, out of all the exercises I have beginner clients perform, is the one that creates the most dread.… The post How to Get Your First 10 Push-ups appeared first on Whole Life Challenge.| Whole Life Challenge
If you want to achieve ideal body composition — for most of us, lean, strong, and athletic — there are certain paths to follow. Keep in mind, they’re not necessarily those laid out by the mainstream media (especially as targeted to women). In no particular order, here’s some of the misinformation you’ve been subjected to: Eat fewer calories Run/bike/elliptical more Stay in the low-intensity, long-duration “fat burning zone” Don’t eat fat Target your abs Insert (miracle berry, ...| Whole Life Challenge
Does having low levels of vitamin D hold you back on the running track? Are athletes more likely to have a vitamin D deficiency? Here’s the research.| The Manual
Researchers revealed how weightlifting, resistance training, and exercise can help increase testosterone levels in men and improve sexual function.| The Manual
You don’t have to live with the ache. With the right techniques, you can release trigger points, reduce pain, and feel better.| Actionable Wellness
To learn more about torching fat while sculpting muscle, I caught up with certified personal trainer and VP of Education for Body Fit Training, Steve Stonehouse| The Manual
The Norwegian 4x4 method is a type of cardio workout featuring four rounds of hard four-minute intervals. You’ll rest for three minutes between each interval.| The Manual
As technology advances, we see more impressive gadgets, wearables, and devices designed to improve our fitness. I’ve used simple running tracking apps on my phone before, and I definitely experienced the benefits. While it’s important not to overthink and get too caught up in the numbers and data, tracking your progress can help motivate you […]| The Manual
Learning how to Deadlift is one of the most powerful exercises you can add to your workout routine. They build strength in your legs, core, and back, while also teaching you how to move safely and effectively in everyday life. Even if you’re brand new to fitness, you can start deadlifting at home with simple […] The post How to Deadlift for Beginners appeared first on Actionable Wellness.| Actionable Wellness
One exercise that’s wildly underrated is the power of side bends for strengthening your core and improving mobility. These simple, yet incredibly effective side bends are a core-strengthening powerhouse that can help you sculpt your waist, boost functional mobility, and reduce pain from muscle imbalances. Whether you’re a fitness beginner or looking to add more […] The post The Power of Side Bends: Strengthen Your Core and Improve Mobility appeared first on Actionable Wellness.| Actionable Wellness
When your body hurts, whether it’s from sitting too long, sleeping wrong, or managing a chronic condition, reaching for medication might be your first instinct. What if there were exercise remedies for common ailments and everyday pain? Exercise has long been proven to support pain relief, mobility, and healing. From aching backs to stiff knees, […] The post Exercise Remedies for Common Ailments and Everyday Pain appeared first on Actionable Wellness.| Actionable Wellness
When it comes to building strong, functional shoulders, the standing shoulder presses are one of the best exercises out there. You don’t need a fancy machine or a gym membership, just a pair of dumbbells, a barbell, or even resistance bands. This powerful move strengthens your deltoids, core, upper back, and arms while improving your […] The post How to Do Standing Shoulder Presses (No Gym Machines Needed) appeared first on Actionable Wellness.| Actionable Wellness
Recently, researchers set out to determine the effectiveness of various exercise interventions in improving sleep quality and reducing the severity of insomnia.| The Manual
Less time, similar strength gains? Researchers explored whether shorter 13-minute sessions throughout the week can yield similar results as longer workouts.| The Manual
How does your personality influence your preferred go-to workouts? In an interesting study, researchers explored exactly that.| The Manual
Curcumin is the active compound found in turmeric. Researchers explored whether this golden spice could speed up muscle recovery and lower muscle soreness.| The Manual
More exercise means better gut health, and vice versa, better gut health could enhance exercise capacity. Here’s some of the latest research.| The Manual
Researchers explored whether Nordic walking, HIIT, or moderate-to-vigorous-intensity training was more beneficial for adults with coronary artery disease.| The Manual
It turns out the beet boost is backed by interesting research. Most fitness pros recommend consuming three ounces about 60-90 minutes before your workout.| The Manual
The latest ChatGPT-5 AI model could change our fitness routines, providing motivation, meal plans, workout schedules, and beyond.| The Manual
Brisk walking sharpens your brain. In another interesting study, researchers revealed just how little time it takes to get those brain benefits.| The Manual
Is there an ideal range of bench press sets and reps to maximize gains? Recently, researchers explored just that.| The Manual
The corkscrew method is a classic Pilates move where you lie on your back and move your legs in a corkscrew motion to seriously light up those core muscles.| The Manual
We know from previous research that being more physically active helps lower those symptoms of depression, but how long does it take? How many minutes?| The Manual
This was first published in IFLR on July 21, 2025. Summertime blues: corporate finance faces a financial reporting reckoning By Marianne Martin and Bennett Young Borrowers and lenders can plan ...| Hotel Law Blog
My favorites for a reason! These 25 minimalist workouts for women are my are fast, effective, and free to do at home—perfect for busy schedules and real-life routines. The post 25 of the Best Minimalist Workouts for Women appeared first on Modern Minimalism.| Modern Minimalism
Hit new strength goals and break through fitness plateaus with Overload 30: a free progressive overload workout plan designed to build serious muscle definition in just 30 minutes a day. This is a true strength-focused program designed to help you increase the intensity over time, complete with a downloadable workout tracker PDF and daily follow-along videos on YouTube to guide every rep.| Nourish, Move, Love
Recently, researchers explored whether exercising within a few hours of bedtime impacts the amount of time you spend sleeping, and more.| The Manual
HIIT workouts are efficient and effective. Find out what the benefits are here and why you should start this kind of workout.| The Manual
Cycling can be an affordable and efficient way to exercise and lose weight. Learn how to reach your fitness goals through bicycling with this guide.| The Manual
Recently, researchers explored how strength training for a matter of minutes yields results over time. Let’s look at the new research.| The Manual
Everything you need to know in order to get started with weightlifting.| The Manual
Performing tricep stretches increases your flexibility, strength, and range of motion.| The Manual
There are many benefits to stretching before and after a workout. Here are the top reasons that you don't want to ignore this important step.| The Manual
Recently, researchers wanted to understand how post-workout sauna sessions impact recovery, running endurance, and more. Let’s explore.| The Manual
Get stronger for the everyday tasks that matter while toning and shaping your core with this 30-day abs challenge. It’s a perfect workout plan for beginners.| Nourish, Move, Love
There’s some merit to the ‘science-backed 7-minute workout method’, but we don’t want to go too overboard with our expectations. Let's look at how it works.| The Manual
Are you looking to start a cut and don't know where to start? Learn about seven essential tips that will help you lose and maintain your muscle.| The Manual
Want to learn how many calories you burn on an exercise, stationary, or spin bike? The answers may surprise you.| The Manual
Are you a fan of creatine but unsure how timing could affect its effectiveness? Discover how to get the most of the supplement.| The Manual
We asked cancer doctor and owner of StretchLab, Dr. Dwight Fitch, to share his top tips for stretching pre-and post-workout and his favorite stretches.| The Manual
Scientists point to a lack of certain brain chemicals as a key player when it comes to sticking to those fitness resolutions and developing healthier habits.| The Manual
Walking lunges are an effective lower-body strength training exercise that powers up your quads and major leg muscles and improves your balance and stability.| The Manual
Some squats are better suited for beginners, and others might emphasize the glutes or the quads more. Let’s look at the best squat variations for your workout plan.| The Manual
While this was a small study performed on elite athletes and more research is needed, it’s encouraging that as you age, you can still recover from intense workouts.| The Manual
Effective workouts provide a variety of physical and mental health benefits when strength training.| The Manual
Bodybuilder Reg Park popularized the 5x5 workout in the 1950s when he wanted to target multiple muscle groups and use progressive overload to maximize gains.| The Manual
Even if you think you don’t have enough time, fitting in five minutes of cycling, running, or another vigorous ‘exercise-like’ activity improves your blood pressure.| The Manual
If you’re wondering which type of exercise is best for fine-tuning your thinking skills and how long to do it, a recent review yielded an interesting conclusion.| The Manual
Try these effective dumbbell shoulder exercises when you want to carve capped deltoid muscles, beef up your shoulders, and amplify your pressing power.| The Manual
Shrugging your shoulders is one of the best ways to target your trapezius muscles and develop robust upper-body strength; here's why you should try dumbbell shrugs| The Manual
How long does it take to walk a mile? Find out the average walking pace, the average length of time it takes to walk a mile, how to increase your pace, and more| The Manual
A regular dip involves hoisting your body weight onto two parallel bars. With a bench dip, you’ll use a bench to dip your body weight down with your feet on the floor.| The Manual
Are you curious what a healthy body fat percentage is for men? Discover what you should be striving for and tips to make it happen.| The Manual
These are the best belly fat exercises to add to your routine to trim the waistline, strengthen your core muscles, and improve your overall fitness| The Manual
Below are some of the best knee strengthening exercises, particularly for those with arthritis or knee pain.| Actionable Wellness
Add these 6 simple stretches to your routine. They're proven to help loosen up tight muscles and keep your spine mobile and healthy.| GMB Fitness
Walking is one of the simplest, most accessible types of exercise. Learn how to walk for exercise and get the most benefits.| Actionable Wellness
Here's the ultimate guide to kettlebell swings to perfect your form, lower your risk of injury, and reap the benefits of this whole body workout.| The Manual
Looking to build stronger legs but only have access to kettlebells? Learn about five of the best kettlebell exercises to see progress.| The Manual
Looking to build strong and muscular legs? Discover five effective exercises you can do with only a cable machine.| The Manual
Here are the best six bicep exercises to build mass and give you bulging biceps, from chin-ups to reverse-grip barbell rows and hammer curls| The Manual
Here's how to do Zottman curls with proper form to lower your risk of injury and reap the benefits, including strengthening your biceps and forearms at the same time| The Manual
Building strong and functional shoulders make your life easier. Here are the 13 best shoulder exercises to make them grow bigger.| The Manual
Looking to strengthen your back but don't have access to any equipment? No problem! There are many back exercises you can do with body weight only to reach your goals.| The Manual
Here's your ultimate guide to chest dips, so you can build a bigger chest, perfect your form, reap the benefits, and lower your risk of shoulder injury.| The Manual
