• plyometric training exercises

Plyometric Training Exercises & Agility

Hunter Bennett When it comes down to improving athletic performance, we often think about enhancing our training to maximize speed, power, and strength – which makes sense, as each of these plays a key role

  • Group of people doing CrossFit

What Does CrossFit Do to Your Body?

Hunter Bennett As far as the world of exercise science goes, there tends to be a lot of research on most common training modalities – which is obviously a good thing. You see,

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Alzheimer’s Disease- Could Irisin Be the Cure?

Hunter Bennett The one thing that strikes fear into the hearts of most people on this planet is the prospect of losing their mental capacity, such as having Alzheimer's. To be honest, I am no

  • Girl riding bike wearing virtual reality goggles

Virtual Reality Exercise

Jessica Gillespie-Friesen What if the secret to boosting your performance at the gym was simply wearing a headset? Recent research suggests that virtual reality exercise could reduce the perception of pain and the perceived level

  • The word keto spelled with food

The Effects of Exercising On a High Fat Diet

Hunter Bennett When it comes to diet, there is an incredible amount of information out there – but unfortunately, most of it is somewhat conflicting. There are certain individuals who swear by a high carbohydrate

  • Person holding a rail and stretching on a bridge

Do We Really Need A Cool Down After Exercise?

Hunter Bennett I can picture it now. I finally manage to get to the end of a grueling training session, and I start preparing myself to settle down and do some light stretching, before immediately

  • weights at the gym

The Benefits of Sports Variation

Hunter Bennett There is a common line of thought suggesting that to become great at something, you need to focus on that single thing and dedicate as much time to it as humanly possible –

  • Yoga on the beach

Do Genes Dictate Your Health?

Hunter Bennett I would put my money on the fact that the vast majority of you reading this article have some sort of interest in health and fitness. In fact, simply because you are actually

  • Woman running in a endurance race

Developing & Maintaining Athleticism

Hunter Bennett When we think of great athletes, we think of their physical skills on the court. Their ability to make the most ridiculous of shots look easy, their ability to seemingly see the play

Blood Flow Restriction Training

Hunter Bennett Becoming fitter, stronger, and more functional is an endeavor that many of us attack with rigor every single day – and I use the word attack very deliberately here because to achieve these

  • To women jumping on boxes

The Rise of CrossFit

Hunter Bennett Over the last few years, we have seen a resurgence in both high-intensity interval training, and barbell-based strength training – which is undoubtedly a good thing. These types of exercise have been shown

  • Women wearing yellow stretching in a field

How Does the Menstrual Cycle Impact Physical Performance?

Hunter Bennett There is a myriad of factors that affect physical performance capabilities. Things such as training status, emotional state, and of course both current fatigue and recovery status, are some of those that are

  • picture of someone sleeping in a bed

Is Sleep the Missing Link to Athletic Performance?

Hunter Bennett When it comes to maximizing athletic performance, we often find ourselves seeking out complex training methodologies and fancy new pieces of equipment to get an edge on the competition – and as a

  • Men rowing

Cognitive Sports Training: How Can It Improve Performance?

Hunter Bennett Competing and performing in sport requires a huge amount of time, effort, and physical capacity. To perform at a high level, you need the ability to express strength, speed, and power, and maintain

  • An overhead views of a woman's shoulders and back

How to Improve Your Posture

Hunter Bennett Changes in Movement Over the last 50 years or so we have seen some rather drastic changes to the world we live in. Through some unbelievable advancements in technology, we no longer have

Becoming an Unbreakable Athlete

Hunter Bennett The primary role of coaches and sports practitioners alike is to create robust athletes. Athletes capable of tolerating high training loads. Athletes that are capable of meeting the rigors of competition without a

The Risks and Causes of ACL Injury and How You Can Prevent Them

Hunter Bennett When it comes to improving athletic performance (and general health for that matter), there is nothing that derails your progress more than an injury. While many injuries can be trained around in some

Keeping on Track: Minimize Weight Gain During the Holidays

Hunter Bennett There are very few things quite as exciting as the Thanksgiving period. The opportunity to catch up with family, get away from work, and simply sit back and relax, is something that all

Exercise and the Afterburn Effect

Hunter Bennett When most of us think about exercise, we tend to think about the energy expenditure that particular exercise causes in a somewhat immediate sense.  As in: ‘How many calories will I burn if

Exercise & the Prevention of Spinal Stenosis

Hunter Bennett Over the last decade or so, we have seen an increase in exercise driven rehabilitation and prevention strategies for several disorders and illnesses. Many of these strategies have been shown to be

How Core Strength Effects Athletic Performance

Alyssa Bialowas What is Core Strength? Your core is a complex series of muscles that extend far beyond your abs and is incorporated in almost every movement of the human body. Strong core muscles

Generation 100: The 3 Year Follow Up

Hunter Bennett For those of you who have been with us here at Forever Fit Science for a while, you might be aware of one of the first articles we ever wrote about ‘The

Should I Let My Child Play Football?

John Barry Football is America’s favorite sport right now. The NFL is by far the most popular, even though it has received a lot of bad press lately. No, I’m not talking about taking

The Tibialis Muscles & Lower Limb Injury Risk: What You Need to Know

Hunter Bennett Hamstring and Achilles injuries are some of the most common to plague track and field athletes alike. Both play an integral role in the force production processes of the posterior chain, allow

Marijuana & Essential Tremor: A Natural Treatment 

Hunter Bennett Most people become suspicious when they hear the words ‘alternative medicine’ – however this shouldn’t always be the case. There is recent evidence to suggest that some of these unique medicinal methodologies

The Journey Through Injury Recovery

Grayson Fertig Injuries happen. Having a plan already in place is the key to getting back to where you were and maybe even beyond. Trust that your body wants to heal, know that your

The Mindset of Injury Recovery

Grayson Fertig It’s wild to see Tiger Woods back at the top of golf. Not because a comeback never happens, but because I have a sense of the resilience this man has. And I

Are Plant-Based Protein Drinks Effective for Exercise Recovery?

Dayton Kelly This article was adapted from a combination of speeches given at the European Sports Science Conference 2018, most notably Meghan Brown (UNIVERSITY OF GLOUCESTERSHIRE, UNITED KINGDOM). Protein supplementation has been repeatedly demonstrated

Is Milk the Perfect Recovery Drink?

Dayton Kelly Optimizing recovery allows you to achieve the most adaptation per workout and reduces the required rest necessary before a subsequent workout. As such, millions of research dollars have been invested into discovering

Breathing Exercises for Health & Performance

Hunter Bennett When we think of exercise, our minds tend to jump to those that activities that are more physically demanding in nature. Heavy strength training, high-intensity interval training, and Olympic lifting are all

Cell Phone Activity Trackers

Dayton Kelley As advances in technology continue to rapidly drive the world of exercise forward, we are faced with new and improved ways to monitor and promote our fitness. This capacity to monitor our

Effects of Dehydration on Athletic Performance

Dayton Kelly This article was adapted from a combination of speeches given at the European Sports Science Conference 2018, most notably Mark Funnell (Loughborough University, UK). Decades of research have been dedicated to determining

Ice Baths- Help or Hinder?

Dayton Kelly This article was adapted from a combination of speeches given at the European Sports Science Conference 2018, most notably Cas Fuchs (Maastricht University, Netherlands).        Immersion in cold water has been long thought

The Best 3 Stretches to Improve Athletic Performance

Hunter Bennett Over the last few years, the use of self-myofascial release treatment modalities to enhance the range of movement has increased tenfold. This increase in use has also coincided with the publication of

  • Woman standing on the beach in athletic gear pointing at the sky

The Best Workout Combination: Endurance Training and HIIT

Dayton Kelly This article was adapted from a combination of speeches given at the European Sports Science Conference 2018, most notably David Bishop (VICTORIA UNIVERSITY / AUSTRALIA). Long distance, low-intensity endurance training has been

4 Signs of Arthritis

Ryan Cross, Physiotherapist Most people know someone affected by arthritis or have symptoms of arthritis themselves. Often people will relate aches and pains to arthritis without even getting diagnosed. Arthritis is something that happens

Muscle Growth and Loss

Dayton Kelly Muscle growth may not be entirely lost following detraining: a paradigm shift in thinking This article was adapted from a combination of speeches given at the European Sports Science Conference 2018, most

5 Ways to Get Rid of Shin Splints

Ryan Cross, Physiotherapist Pain related to “shin splints” is one of the most common ailments that athletes will complain about. Most runners have had a run-in with the dreaded shin splints at one time

Resistance Training & Protein Supplements: What You Need to Know

Dayton Kelly This article was adapted from a combination of speeches given at the European Sports Science Conference 2018, most notably Timmons James (UNIVERSITY COLLEGE DUBLIN, IRELAND). Protein supplementation is an intensively studied, reliable

5 Best Gym Exercises to Improve Acceleration

Hunter Bennett As many of you would already know, a sprint event can be broken down into four distinct phases – the start phase, the acceleration phase, the maximal velocity phase, and a phase

  • FODMAP and exercise

FODMAPS and Exercise

Dayton Kelly FODMAPs: A culprit in exercise-induced gastrointestinal distress and an explanation for athlete adoption of gluten-free diets This article was adapted from a combination of speeches given at the European Sports Science Conference 2018,

The Effects of Sleep Quality and HIIT

Moji Kaviani Quality of sleep appears to be positively associated with both physical and psychological health (Halson, 2016; Lastella et al., 2012). Therefore, numerous studies examined the relationship between physical activity and sleep suggesting

Top 5 Drills to Improve Your Acceleration

Hunter Bennett If you took a close look at any track-based sprint event, you can begin to break it down into four key phases – the start phase, the acceleration phase, the maximal velocity

It’s Your Moment. Find Out How You Can Keep From Choking Under Pressure.

Dayton Kelly This article was adapted from a combination of speeches given at the European Sports Science Conference 2018, most notably Denise Hill (SWANSEA UNIVERSITY, UK), Christopher Mesagno (FEDERATION UNIVERSITY, AUSTRALIA), and Juergen Beckmann

  • Nitrate Vegetable Supplementation

Can Nitrate Rich Vegetables Boost Your Endurance?

Dayton Kelly             This article was adapted from a combination of speeches given at the European Sports Science Conference 2018, most notably Cindy Van Der Avoort (Han University of Applied Sciences, Maastricht University Medical

  • Aerobic Exercise and Learning

Does Aerobic Exercise Improve Learning?

This article was adapted from a combination of speeches given at the European Sports Science Conference 2018, most notably Einat Kodesh (UNIVERSITY OF HAIFA, ISRAEL).  Dayton Kelly Exercise has demonstrated numerous benefits to cognitive function

  • Plyometrics and athletic performance

Plyometric Training to Enhance Performance

Hunter Bennett When it comes to maximizing the athletic performance of any sporting endeavor, it is in your best interest to find and use training methods that provide you with the most bang for

  • Gluten Free Diest and Exercise

Gluten-free Diet and Exercise

Dayton Kelly This article was adapted from a combination of speeches given at the European Sports Science Conference 2018, most notably Dana Lis (University of California, US). Going gluten-free has become a sensationalized diet

  • Improve Athletic Performance with Hip Thrust

Maximize Athletic Performance with the Hip Thrust

Hunter Bennett The hip thrust has become an increasingly popular training exercise with athletes and gym junkies alike. First popularised by researcher Brett Contreras (affectionally known as ‘The Glute Guy’), this unique exercise has

  • Tips For Vegan Nutritional Balance

6 Vegan Athlete Meal Plan Ideas to Boost Performance

Jessica Gillespie-Friesen Animal products contain essential nutrients that contribute to proper body functioning but also contain a large amount of saturated fats and cholesterol leading to increased risk of cardiovascular disease and obesity (Kris-Etherton,

  • Keep Weight Off While Traveling

5 Ways to Keep Weight Off While Traveling

Jessica Gillespie-Friesen As many of us know all too well, it can be very difficult to stay active and eat healthy while traveling. Not only is there little access to gym equipment, but it

  • White noise machines article

Best White Noise Machines For Sleep

Getting enough sleep is critical for your mind and body. For that reason, many people rely on white noise machines to help them get to sleep and stay there all night. What are White Noise

  • Sleep Apnea

5 Signs of Sleep Apnea

Most people snore once in a while, but what happens when your loud, continuous snoring becomes a nightly occurrence? If it’s accompanied by other symptoms, you could be one of the estimated 22 million American

  • Melatonin

Melatonin for Sleep: is it Safe?

Does getting to sleep or staying asleep turn every night into a frustrating challenge? Whether you have occasional or chronic insomnia, or experience travel-related jet lag or another sleep disorder, melatonin supplements could be the

  • Sleep Naked

5 Benefits of Sleeping Naked: The Scientific Facts

Could what you wear to bed make a difference in how you feel in the morning? According to research, the answer might surprise you. Although only about 17 percent of the population sleeps in the

  • prolonging your athletic career impacts longevity

How Prolonging Your Athletic Career Impacts Longevity

Evan Stevens Athletes are put under a microscope from the moment they take their first steps into the limelight. Statistics track their every move, from strict performance metrics such as save percentages, shots on goal,

  • Reaction Time

Reaction Time Test: Improving Your Time

Evan Stevens Aging sucks. While some argue that aging is a wonderful part of life, that it gives us experience and allows us to better know ourselves, at the end of the day, it really

  • Nutrition Tips For Endurance Athletes

Relative Energy Deficiency: Nutrition For Endurance Athletes

Evan Stevens Speak with any endurance athlete and the topic of conversation almost always steers towards nutrition. Endurance athletes are the pickiest, most finicky bunch you will ever meet, from the over health conscious

  • Weight Training Techniques: Benefits of Unilateral Training

Weight Training Techniques: The Benefits of Unilateral Training

Alyssa Bialowas Unilateral exercises are single-leg or single-arm movements. The primary benefit of including unilateral exercises in your training programs is that the exerciser is using both sides of the body equally. Unilateral training results

  • Improve Aerobic Capacity: Tips and Tricks

How to Improve Your Aerobic Capacity – Tips & Tricks

Alyssa Bialowas Cardiovascular exercise improves the ability to both move oxygen and nutrients to working muscles and to remove metabolic waste, which allows muscles to continue to perform a particular activity. Your fitness level

  • Exercising in the Heat

Exercising in the Heat

Alyssa Bialowas As temperatures continue to soar in the summer, it’s important to be cognizant of the effect that exercising in the heat has on your body. Intense exercise and a failure to modify the

  • Glute Exercise

The Best Glute Exercises: How to fire your glutes!

Alyssa Bialowas About Your Glutes – The gluteus maximus is located in the buttocks and is connected to the coccyx/tailbone. This muscle is responsible for the movement of the hip and thigh, and also serves

  • Probiotics and Prebiotics

What Are Probiotics and Prebiotics?

Alyssa Bialowas In response to the current cultural nutrition trend surrounding probiotics and supplements, pharmacies and health food stores are stocking increased amounts of probiotic supplements. Is this just the latest health and nutrition trend

  • Reducing-Anxiety

Three Types of Exercise for Reducing Anxiety

Catherine O'Brien Most of us have experienced anxiety at one time or another. Whether it be jitters about starting a new job, increased heart rate before a big presentation or exam, or general uneasiness

  • 3 benefits of CrossFit

3 Benefits of CrossFit

Alyssa Biawolas CrossFit remains to be one of the most popular and most controversial fitness trends. It focuses on varying functional movements in a high-intensity setting (for a full definition see here). HIIT challenges people

  • downhill skier

4 Ways to Overcome Sports Performance Anxiety

Alyssa Bialowas Competition anxiety is common in athletes, especially if they struggle to deliver performance. It’s the feeling of stress and pressure right before a competition that can be harmful to athletes and if

  • Fasted Workouts: the key to faster weight loss

Fasted Workouts: The Key to Faster Weight Loss

Jesse Friesen Fasted exercise is beginning to gain a lot of attention in the fitness community as a method for weight loss. The idea behind this phenomena is that by having less glucose in

  • Zwift Cycling

Zwift Cycling: An Indoor Virtual Cycling Experience

Dayton Kelly If you love to cycle, there is no doubt you have found yourself on a cycle ergometer at some point, grinding away, stripped of the joys of riding outdoors. Rainy days, cold winters,

  • best sleep aids

Best Sleep Aids

Getting a good night’s sleep isn’t just nice. It’s essential. As The National Heart, Lung, and Blood Institute notes, getting less than the recommended eight to nine hours per night eventually leads to sleep deficiency

  • Best essential oils for sleeping

6 Best Essential Oils for Sleeping

There is a fascinating relationship between aromas and neurological responses which can provide relief for some of the up to 70 million estimated Americans suffering from sleep problems. If you’re someone who suffers from sleep

3 Benefits of Exercise and Mental Health

Alyssa Bialowas The Mental Benefits of Exercise While the physical benefits of exercise are well documented, there are numerous mental health benefits of exercise. If you’ve ever left a workout feeling on top of

  • OTC sleeping pills

Best OTC Sleeping Pills

The National Sleep Foundation suggests that most adults need up to nine hours of sleep per day to feel completely rested and be able to perform at their highest levels. However, getting to sleep and

  • alternative approach to sports injuries

An Alternative Approach to Sports Injuries

Dayton Kelly An Alternative Approach to Sports Injuries Virtual reality devices have flooded the gaming and entertainment markets. Advances in realism and affordability have stolen the hearts of consumers, increasing their commonality in homes.

  • Best Sleep Trackers

6 Best Sleep Trackers

Have you ever felt like you aren't getting the recommended eight to nine hours of rest you need, but can’t quite figure out what the problem is? A sleep tracker can be a huge help. Sleep

  • Vegan athlete eating an apple

3 Important Things Athletes Should Consider Before Going Vegan

Alyssa Bialowas The vegan diet is becoming increasingly popular among the general population and is gaining momentum among athletes as well. While traditionally athlete diets have been rich in meat and animal byproducts such

  • 5 Best Sleep Apps

5 Best Sleep Apps

Are you trying to track your sleep so you can get a better night’s rest? You’re already using apps on your smartphone during your waking hours, so why not add at least one more to

  • woman weightlifter

The 7 Myths of Weightlifting

Evan Stevens There are common utterances when the conversation shifts to weightlifting and why people don’t do it. More so than any other form of exercise, lifting has a near infuriating amount of misinformation

The Best Exercises for a Strong Foundation

Foundation is set to carry or support any load that is placed above it.  The stronger the foundation, the better the performance within each sport respectfully or sport specific training. In sprinting, a great

  • Female athlete

What is a High-Intensity Interval Training (HIIT) Workout Anyway?

Evan Stevens High-Intensity Interval Training (HIIT) is a huge ‘hit’ with exercise researchers and the general population alike. It is less time consuming and can imbue the same if not more benefits as traditional

  • Heavy ropes exercise

5 High-Intensity Interval Training Mistakes Athletes Make

Alyssa Bialowas High-intensity interval training (HIIT) is one of the hottest fitness trends right now, and because of this, many people have put their own spin on it to try and make it their

Sleep Deprived? Try This Type of Exercise.

A Review by Alyssa Bialowas Sleep deprivation is becoming more and more prevalent these days and unfortunately can have major health implications. Sleep influences everything from your mood to your weight to the sensitivity

Do Ketogenic Diets Reduce Anaerobic Performance?

Evan Stevens Ketogenic diets have come to the forefront of popular health fads in the past few years. Placing the majority of our health and dietary problems on carbohydrates (due to the spike in

The Surfing Affect on Mood and Well-Being

A Review by Alyssa Bialowas Exercise-induced affect (EIA) is a cycle that includes various characteristics of physical activity and is often composed of positive affect, negative affect, tranquility, and fatigue (Crussemeyer et al., 2017).

Does Weightlifting Make You Smarter as You Age?

Evan Stevens New research just published has determined that leg exercises, particularly weight-bearing exercises, send signals to the brain which are of critical importance to neural cell health. This groundbreaking research has shown that neural

A Trick To The Foundation Of Youth?

Julia C. Basso The hypothalamus is an almond-sized structure that sits in the lower, middle portion of the brain.  It consists of a variety of different nuclei that regulate different aspects of behavior including

  • Woman weightlifting

Injured? Increase Your Muscle Mass with Blood Flow Restriction Training

Dayton Kelly It is not unusual in many gyms to see athletes, particularly weight lifters, with bands or wraps tied around their limbs whilst exercising. While it may appear strange, these athletes are intending

  • woman running stairs

5 Ways HIIT Improves Fitness in Women

Alyssa Bialowas Research poll after research poll, male and female adults express that one of the biggest barriers they face to frequent exercise is lack of time. One common assumption is that exercise and physical

Does the Keto Diet Affect High-Intensity Exercise Performance?

A Review by Alyssa Bialowas The ketogenic diet has been making waves due to its effective weight loss and health benefits, such as reducing blood sugar levels, increasing good HDL cholesterol and improving heart

The Best Way to Prevent Gut Rot During Your Workout

Alyssa Bialowas One of the worst things that can happen to you before you start an intense workout, or worse as you’re 30 seconds into a run or a race: gut rot. Feeling pain

  • jump rope

Which Is the Best for Aerobic Performance – HIIT or Endurance?

A Review by Alyssa Bialowas Long slow distance training refers to exercise that covers a relatively long distance at a slow and comfortable pace. Long slow distance training is associated with aerobic exercise such

  • push up

3 Ways Lifelong Exercise Prevents Aging

Alyssa Biawolas It’s no secret that exercise is good for the soul. Lifelong exercise is associated with everything from reductions in frailty, to the regulation of skeletal mass and function, to successful aging (Elliott,

  • sprinting form

How to Achieve a Near Perfect Sprinting Technique

Alyssa Bialowas The proper sprinting technique requires the combination of understanding the biomechanical variables of sprinting as well as external factors such as your running equipment (proper footwear, adequate running stopwatch for training), and

The 4 Best Core Activation Exercises | Forever Fit Science

Our core strength is just as important as the central nervous in terms of their purpose. Our core allows the rest of body to function or move as stable and efficiently as possible. Look

  • cyclists

Could a Carb Mouth Rinse Be the Next Best Performance Booster?

Evan Stevens The last thing an athlete wants is to feel like they have no energy. Staying fueled and being able to maximize your energy output means better performance. Fueling means quick energy to

  • athlete lifting weights

Strength Training in Older Women Wards Off Aging

Evan Stevens At Forever Fit Science we have long discussed the importance of adding strength training to your exercise routine. Resistance training has consistently proven to be integral to all facets of health, from brain

  • woman drinking water

6 Tips to Fuel Your HIIT Nutrition Plan

Alyssa Biawolas If you’re spending a lot of time creating and abiding by your workout plan, a healthy meal plan will enable you to get the most out of your efforts. When creating a nutrition

The Biomechanics of Sprinting

Alyssa Biawolas Understanding the biomechanics of sprint running form is essential to successful sprint performance. Biomechanical variables influencing sprinting include reaction time, technique, force production, neural factors, muscle structure and the electrical activity produced by

3 Ways Sleep Impacts Sports Performance

Alyssa Bialowas The importance of quality sleep for athletes is often underrated. While a major focus is constantly put on physical training and nutrition, sleep takes a backseat. However, sleep is just as important for

Gain Strength, Power & Force for Maximal Performance | Forever Fit Science

Stability is simply controlled strength, power, and force. The more stability you have, the more efficient you can move. Here are few exercises for stability, balance, and strength focusing on hip flexion and toe dorsiflexion

3 Natural Remedies for Sore Muscles

Alyssa Bialowas There’s no better feeling than the rush you get after a great workout, but that night or the next day, your muscles may not be as pleased. Fitness related muscle soreness (also

Why You Should Consider Morning HIIT Workouts

Catherine O'Brien Are you a night owl or a morning lark? Most people tend to fall into one of two groups: morning person vs. night owl. It turns out that there is a name for

  • Man resting in gym with legs against wall

Everything You Need To Know About Protein Supplements

Evan Stevens The study of protein is a huge undertaking. It is one of the three macromolecules essential for life and we still spend billions of dollars a year on its study and use in

The Screening That May Predict Sport Injuries

Ryan Cross, Physiotherapist The risk of injury is present in all sports and activities.  The cause of injury can sometimes be difficult to pin point because in most cases it is multifactorial.  There are

Is There a Magic Bullet to Protein Consumption?

Evan Stevens In the last three parts we discovered that a lot of what we thought about protein supplementation isn’t quite as important as was once believed. Casein, soy, and whey are all adequate;

Boost Your Metabolism with Sprint Intervals

Alyssa Bialowas Whether training for races or team sports, sprint interval training is used by athletes to reach peak personal fitness. Similar to high intensity interval training (HIIT) more broadly, sprint interval training boosts your

Does Protein Impact Trained Athletes Differently?

Evan Stevens Previously at Forever Fit Science we looked at how science changes and why we often need to re-evaluate our previously held beliefs and knowledge base. Timing, once thought to be integral to

How Exercising in the Heat Affects Women on Birth Control

By Alyssa Bialowas Exercising in hot conditions is commonplace for both recreational and competitive athletes, and training can be more uncomfortable for women during various times of the month. Training in hot climates while

7 Spring Fitness Tips For Outdoor Interval Training

Alyssa Bialowas Spring is an exciting time to re-motivate and align your health and fitness goals as you can finally get outside and put a halt to your indoor gym routine that was starting to

Which type of Protein Provides the Best Workout Recovery?

Evan Stevens In our previous article, The Ever Changing Science of Protein, discussed how science is ever changing and how new evidence or looking at entire bodies of evidence can change our perceptions of what

Does Exercise in Morning & Evening Have an Effect on Fat Burning Response?

A Review by Alyssa Bialowas Metabolic syndrome is a group of conditions that occur together to increase your risk of cardiovascular disease, stroke and diabetes. Lipid oxidation is important if you want to prevent

  • people enjoying protein supplements

The Ever Changing Science of Protein

Evan Stevens You would think that by now we would have a pretty firm grasp of protein. It is one of the three main macronutrients and is essential for life as we know it.

  • Antioxidants

The Truth Behind Antioxidants & Exercise Induced Muscle Damage

Alyssa Bialowas Elite athletes are prone to injury and muscle damage, especially those who compete in high contact sports such as rugby. To speed up recovery in these athletes the goal is to get them

  • athlete asleep on bench

3 Ways Elite Athletes’ Training Affects Sleep & Wake Behaviors

Alyssa Bialowas Elite athletes undertake extensive training and physical demands. This can affect their daily life, including their sleep patterns and behaviors. Australian Rules football, rugby union and soccer are three of the most popular

The Most Efficient Way to Run Faster

Evan Stevens, Sprint Coach Phosphocreatine is the most immediate source of energy we have access to run faster. It is separate from the glycolytic (anaerobic) and mitochondrial (aerobic) pathways and is a way to rapidly

Everyday Tips To Be More Mindful

Gillian White - MSc, PhD (Candidate), University of Toronto Mindfulness Part II. Everyday tips to be more mindful. As I discussed in the previous article, Mindfulness Part I, the pursuit and practice of mindfulness

  • hyperwear vest

Increase the Intensity with HyperWear’s Vest Pro

Hank Shell  Spring has arrived here in the beautiful San Juan Mountains. Those slate gray and gelid winter mornings are giving way, albeit reluctantly, to temperate sunrises and birdsong. Each day the rivers grow

  • Woman smoking

Reduce Cigarette Cravings with Acute Exercise

Catherine O'Brien It is no secret that smoking is a major health hazard that significantly increases risk of cancer, heart disease, stroke and other health problems. That said, 20% of adult men and 16% of

  • Muse meditation headband

Muse: A heart rate monitor for your head

A Review by Hank Shell I’m all about mindfulness, y’all. If you’ve read my columns, you know this. If you haven’t, then that’s your misfortune. Anyway, mindfulness can have all kinds of wonderful health benefits,

8 Crucial Dynamic Warm-up Exercises | FastTwitchGrandma Fitness Tips & Tricks

Dynamic Warm-up or Functional Stretching is crucial to each training session. In order to increase strength and power output, it is best to start with dynamic stretching and leave the static stretching for post-workout.

Effects of Outdoor Exercise

Catherine O'Brien Why Does Exercising Outdoors Feel So Much Better? I have always been a proponent of outdoor exercise, particularly running. There is something so satisfying and therapeutic about the fresh air and the sound

  • woman-exercising

3 Ways Physical Exercise Improves Cognitive Function in Middle-Aged Women

Alyssa Bialowas As we age, our cognition, memory and language ability gradually deteriorate. One of today’s most significant public health concerns is dementia, a group of symptoms associated with deteriorating memory and other thinking skills.

  • female athlete pull-ups

4 Ways HIIT Exercise Improves Kidney Health

By Alyssa Bialowas High intensity interval training (HIIT) is a type of exercise that has been found to improve health levels in people with metabolic syndrome, cardiovascular disease, and has recently been found to help

  • female sprinter

Training Factors to Improve Sprint Performance & Speed

Ryan Cross, Physiotherapist One of the most exciting events in the Summer Olympics has to be the 100 m sprint.  The winner of this race is considered the fastest on earth.  To get to

  • male athlete nutrition

High-Intensity Interval Training: How to Meet Nutritional Demands

Moji Kaviani, Ph.D., CEP Nutrition plays a key role in maximizing the training benefits and recovery of individuals engaging in high-intensity interval training. With HIIT being a form of exercise, it is important to consider

  • runner on the beach

Exposure to Sunshine May Alter Your Metabolism

Evan Stevens When I was younger and first starting out on my nutrition journey, I was very much in favor of taking all my vitamins and minerals in pill form. It was quick, easy,

  • Man performing TRX workout

TRX for Climbers: An Affordable Training Tool

Glancing at the scabrous backs of my hands as I type, it’s obvious to me that climbing season is ramping up. This is a wonderful time of year for many reasons. First, rock climbing is

Strength Training Program for Endurance Runners

Evan Stevens Endurance athletes have a tendency to ditch the weights for added miles. Sure, added miles means more endurance; the longer your race, the more time on your feet you will want to log.

Motiv Ring: The Next Best Innovative Fitness Tracker

Hank Shell There’s a piece of your workout kit that’s missing. Can you guess what it is? I’ll give you a hint - it’s not a steezy headband ... or a shake weight. C’mon, dude.

The Role of Biofeedback in VO2 Max Testing

A Review by Alyssa Bialowas There are various approaches attempting to modify cardiovascular reactivity in healthy adults and athletes, such as using contingent (true) and non-contingent (false) heart rate biofeedback. In previous studies, subjects

Ultimate Recovery Tool: Recoup Fitness Cold Roller

Katie Rose Hejtmanek, PhD I am masters athlete currently training for a women-only powerlifting meet (where the majority of the lifters are masters athletes!) and in order to be at my best, I must

  • Bicep curl

Cross-Exercise: Which Training Program is Better?

A Review by Alyssa Bialowas Cross-education training is defined as a neurophysiological phenomenon where there is an increase in strength in an untrained limb following unilateral strength training in the opposite, contralateral limb. This

Agility & Weightlifting for Sprinters | ForeverFitScience Sprinting Tips & Tricks

In sprinting, one must be able to have an explosive start by exploding from the hips, foot strength along with stable movement, core control, and the ability to extend and contract muscles quickly. As

  • Banded Shoulder Exercise

7 Key Exercises To Prevent Shoulder Injuries

Ryan Cross, B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist in Sarnia, Ontario, Canada Have you ever had difficulty reaching up to the top shelf or doing an overhead lift? Most people have encountered a

  • Shoulder Strength

Vibration & Elastic Band Exercises On Shoulder Strength

A Review by Alyssa Bialowas The shoulder is a tricky joint as it must provide adequate stability while maintaining full mobility to prevent injury and maximize function and performance. The shoulder region is vulnerable

  • Foot injury

Strength Training Can Improve Chronic Plantar Fasciitis

Ryan Cross, B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist Do you feel sharp pain on the bottom of your heel during the first few steps you take in the morning? Is heel pain limiting

  • Female athlete sprint start

Standing Start & Initial Acceleration Can Determine Sprint Speed

A Review by Alyssa Bialowas The ability to accelerate in short sprint distances benefits the performance of athletes in team sports such as hockey, football, rugby, soccer, and in all athletics and sprint distance

  • Weightlifting class

Does Low Blood Flow Restrict Resistance Training Load?

A Review by Alyssa Bialowas It has been suggested that muscle size and strength gain from low-load resistance training with a low blood flow restriction is comparable to the results induced by traditional moderate-to-high-load

  • Nervous athlete

The Most Effective Coping Technique for Competition Performance

A Review by Alyssa Bialowas An athletes’ ability to handle their nerves and perform under pressure leads to successful performance outcomes in competition. Athletes who exhibit vital self-regulatory processes while competing enable an athlete

Upper Body Workouts For Distance Runners

When we run long distances it is crucial to focus on form, function, and balance. Running efficiency is effected by all of these, and it will subsequently impact performance if not properly addressed. By limiting

  • milk recovery drink

Why Milk is an Effective Recovery Drink for Female Athletes

Mojtaba Kaviani, Ph.D., CEP Cow milk contains protein, casein, carbohydrates, fat, vitamins and minerals, which are useful components of a recovery drink after exercise. Lactose, casein protein, and milk electrolytes are effective in glycogen synthesis,

Effect of Endurance Training on Lactate Threshold

A Review by Alyssa Bialowas Tools for aerobic fitness evaluation in endurance training are used in sport and clinical fields to test blood lactate levels for training and competition. Anaerobic threshold (LTAN) is defined

  • Male runner and dog

Vigorous Exercise May Prevent Predisposed Diabetes

A Review by Alyssa Bialowas The kidneys are an essential organ that have many functions, such as regulate the body’s fluid levels, keep blood minerals in balance (sodium, phosphorus, potassium), release a hormone that

  • Anti-inflammatory diet

Anti-Inflammatory Foods in Your Diet (and What to Avoid)

Moji Kaviani, Ph.D., CEP Inflammation is part of the body's natural defense system. Western medicine often uses NSAID drugs to help control inflammation. These have been shown to increase risk for GI issues such as

  • Woman Karate Kicking on Beach

High Intensity Training Exercise Helps Reduce Migraines

Catherine O'Brien Severe headaches and migraines are a problem for a significant part of the population. Roughly 1 in every 7 Americans experience migraines annually (Burch et al., 2015). Migraines tend to be more common

Use the Hurdle Step to Test Your Running Mechanics

An easy way to test or observe your running mechanics is to use the Functional Movement Screen (FMS) Hurdle Step approach. As you will see in the video, this technique will enhance proper running mechanics,

The Trick Stress Plays on Your Metabolism

Gillian White - BSc, MSc., PhD Candidate A sheep in wolf’s clothing: The mean trick stress plays on your body’s metabolism. University of Toronto, Department of Exercise Sciences For most people reading this article, it’s

Postpartum Lower Abdominal Exercises Part 2 | FastTwitchGrandma Fitness Tips

Forever Fit Science presents Lower Abdominal Exercises for Postpartum or major pelvic surgeries (I.e. hysterectomy, cesarean delivery etc): 1. Bilateral leg raise with stability ball Reps: 12-15 Regaining core strength stage: 1 min rest

  • swimming in pool

Do High-Intensity Exercises and Carbs Alter the Proteins in Your Fat?

A Review by Alyssa Bialowas Introduction Visfatin is a protein found in visceral fat, and has been connected to a number of cellular functions including inflammation and glucose metabolism. As this study by Mellick

  • Female athlete running through the desert

7 Ways To Prevent Running Injuries

Ryan Cross, B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist in Sarnia, Ontario, Canada Running is one of the most common activities that people participate in to maintain a healthy and active lifestyle.  Running injuries

Pedaling Innovations: High-Performing & Comfortable Clipless Pedals

Hank Shell Everyone remembers the first time they ate it on a set of clip in pedals. I remember my first time like it was yesterday. It was crisp November morning at the RAT near

Study May Predict Runner’s Half-Marathon Performance

A Review by Alyssa Bialowas Participating in marathons and half-marathons has become a very popular means of exercise for elite and recreational runners alike. Level aside, endurance athletes search for predictive training equations for

  • Elevation Training Mask

The Elevation Training Mask – A Competitive Advantage

A Review by Alyssa Bialowas Elite and well-trained athletes search for the competitive edge in their training to optimize their competition results. Altitude training and respiratory muscle training (RMT) have been reported to improve

Can Caffeine Improve Sprint Time In Elite Swimmers?

A Review by Alyssa Bialowas Caffeine is an ergogenic aid, meaning it’s a substance that may improve performance and stamina. Elite athletes often use ergogenic aids to enhance their energy and execution. Sprint swimmers

HIIT Responses In Endurance & Sprint Athletes

A Review by Alyssa Bialowas HIIT (high intensity interval training) is a widely popular training method used in both endurance and sprint training. For endurance athletes, HIIT is beneficial in a number of ways,

It’s Not Too Late To Become A Runner

Alyssa Bialowas Running has many benefits for your health, from helping you lose weight, to relieving stress and boosting your mood, and preventing diseases like cancer and heart disease. There are different types

  • family hula hooping

Find Your Rhythm Through Hula Hooping

Gabrielle Revlock Edited by: Julia C. Basso, PhD Rhythm is the brain’s bread and butter. In fact, neurons fire together in rhythmic patterns called oscillations. These brain rhythms keep time, allowing us to track

Short Sprint Hurdle Drill | FastTwitchGrandma Sprinting Tips & Tricks

Short sprint hurdle drill is an excellent drill to help promote proper cycling. It is especially useful to help with poor knee drive and heel recovery, both imperative for longer, more frequent and powerful

The Next Best Supplement For Exercise Performance

A Review by Alyssa Bialowas Korean Ginseng is a nutraceutical herbal supplement, that when ingested offers benefits such as stress management and resistance to fatigue. Following an acute bout of resistance exercise, Korean Ginseng

  • Stretching

The Truth Behind Static & Dynamic Stretching

A Review by Alyssa Bialowas Effective stretching techniques used by athletes offer vital benefits to their competitive performance, such as flexibility, increased range of motion, injury prevention, and the prevention of muscle soreness prior to

Postpartum Lower Core Exercises | FastTwitchGrandma Tips & Tricks

Forever Fit Science presents Lower Abdominal Exercises for Postpartum or major pelvic surgeries (I.e. hysterectomy, cesarean delivery etc): 1.Diaphragm breathing (5 x inhale for 5 exhale for 5) 2.Leg Extensions (12-14 reps each side)

Can Head Cooling Increase Aerobic Performance In The Heat?

A Review by Alyssa Bialowas Thermoregulation and managing heat stress is critical for aerobic and anaerobic athletes that complete in hot and dry conditions. Competing in such conditions can diminish physical performance, and athletes

  • Couple dancing

Do Younger & Older Brains Respond Differently To Dance?

Aga Burzynska, PhD Dance – as a ritual, therapy, and leisure activity – has been known for thousands of years. Today, dance is increasingly used as therapy for cognitive and neurological disorders such as dementia, multiple

Running Cool Down Drills | FastTwitchGrandma Running Tips & Tricks

Post Workout Drills Post workout drills are an important tool to help improve performance. These drills are meant to reinforce neuromuscular connections, improve proprioception and body awareness, and improve running economy. The following drills

  • running through sand

Can A Hot HIIT Session Induce Heat Acclimation For Athletes?

A Review by Alyssa Bialowas As an athlete, the climate you train in isn’t always the climate you’ll be competing in. Your body gets used to a certain range of temperature when training and

  • woman_workout

Do Women’s Menstrual Cycle Affect Exercise-Induced Muscle Damage?

Alyssa Bialowas   Introduction Studies have shown that a woman’s menstrual cycle can affect exercise-induced muscle damage and oxidative stress that follow bouts of physical activity and exercise. Estradiol is an estrogen steroid hormone and

  • Epigenetic Inheritance

Epigenetic Inheritance: Your Children Could Inherit Your HIIT

Dayton Kelly Blowing away long held beliefs of how inheritance operates in humans, comes a new theory that suggests your everyday life may be modifying the set of genetic instructions you transmit to your offspring.

  • DHA Supplementation

DHA Supplementation Reduces Inflammation After Exercise

Alyssa Bialowas Introduction to DHA Supplementation Docosahexaenoic acid (DHA) is an omega-3 fatty acid. It is essential for the growth and functional development of the infant brain. It is a primary structural component and required

  • HIIT For Women

Creatine Supplementation and Adaptive Response to HIIT for Women

Moji Kaviani, Ph.D., CEP High-intensity-interval training (HIIT) has several well-established performance and health benefits. These include improving body composition, cholesterol, and cardiorespiratory fitness. In the hope of seeing further metabolic and physiological benefits., researchers are

  • woman athlete music

Music – Your HIIT Recovery Secret Weapon

Catherine O'Brien The effects of music on exercise experience is a common theme throughout my articles. I am always interested in the relationship between music and physical activity and how music can alter an exercise

  • woman doing exercise for heart health

5 Ways To Exercise Your Heart

Julia Basso Did you know February is National Heart Month? Exercise beneficially affects the body in a surprising number of ways.  I am excited to be writing a series based on the effects of

  • woman blowing nose

10 Ways To Boost Your Immunity

Dayton Kelly The following was adapted from a combination of speeches given at the European Sports Science Conference 2017, most notably Walsh, N. et al. [United Kingdom] and Nieman, D. [United States]. Everyone hates

  • Mindfulness and HIIT

Use Mindfulness To Weather the HIIT Storm

Hank Shell So, you’re giving this High Intensity Interval Training thing a shot. Good for you! Really. It’ll pay off in the long run. But, oh yea, also, HIIT IS HARD. That’s the point, of

  • kettlebell

Fascia Warm Up, Strength, & Stretch Plan

Ryan Cross, B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist in Sarnia, Ontario, Canada Last week we learned about what the fascia is and why it’s important.  The fascia is difficult to study and understand;

  • migraines-1

Vestibular Migraines: Could Exercise Be The Answer?

Catherine O’Brien My last article highlighted the inverse relationship between headaches and VO2 max levels such that individuals who experienced headaches regularly had, on average, lower VO2 peaks than their control counterparts. Perhaps one of

  • Wall Balls

7 HIIT Medicine Ball Exercises

Dayton Kelly Medicine balls are a cheap and versatile piece of exercise equipment, and, yet, few people realize their true potential within high intensity exercise programming. This potential is a testament to their durability

  • barefoot running

Should Your Next HIIT Workout Be Barefoot?

Dayton Kelly Of rising popularity, especially with the invent of "toe shoes", is exercising barefoot or in minimalistic footwear. This hype supporting the rejection of conventional shoes is largely based behind the theory that evolution

  • Wheelchair sport

The Effects Of HIIT On Wheelchair-Sport Athletes

Alyssa Bialowas There now is widespread acceptance that disability is a social construct with roots in societal attitudes. Individuals with physical and intellectual disabilities often face discrimination in many societal institutions, such as access

Core Workout For Runners | FastTwitchGrandma Sprinting Tips & Tricks

In the next sprinting video presented by Forever Fit Science - imagine a car with a faulty transmission? Can’t even! That’s basically the job of your core-the human body transmission. A great core provides

  • swimming laps

The Effects Of Altitude Training On Competitive Swimmers

A Review by Alyssa Bialowas Hypoxic training, also known as altitude training (training at heights above sea level), has been used for athletes in endurance sports to improve performance at sea level. Sport performance

  • kettlebell swings

Are Thermogenic Dietary Supplements Safe & Effective For Resistance Training?

A Review by Alyssa Bialowas Thermogenic dietary supplements are multi-ingredient sports supplements designed to improve athletic performance, promote fat oxidation, and increase thermogenesis (a metabolic process where your body burns calories to produce heat).

  • woman running up a hill

HIIT Hill Workouts For Runners

Hank Shell So, it’s winter time. And don’t get me wrong - I LOVE winter. I like skiing, throwing ice at passing cars and, more recently, climbing ice - see Cold ~ Hard ~

12 Strength Exercises For Middle Distance Runners | FastTwitchGrandma Sprinting Tips & Tricks

Forever Fit Science brand ambassador and author Evan Stevens goes through a strength training regime for middle distance runners. He focuses on dynamic balance with emphasis on form and quick movements emphasizing power. Enhance the

Learn How to Train Like a Masters Sprinter

Meet Forever Fit Science masters sprinter Nick Berra. Berra is a 2-time USATF Masters Athlete of the year, 2015 World Masters Bronze Medalist, and 2-time World Indoor Champion in the 800m and 1500m races. In

  • foam rolling

What Is The Fascia And Why Does It Matter?

Ryan Cross, B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist in Sarnia, Ontario, Canada For as much as we know about how the body works, there are still mysteries when it comes to anatomy and

What The Heck Is Pickleball? | FastTwitchGrandma Fitness Motivation

What the heck is Pickleball? In this video presented by Forever Fit Science you will meet the 2017 USA Masters Games Pickleball champions. The athletes explain how pickleball is a sport for all ages. With

  • resistance-feature

Don’t Resist Resistance Training

Alyssa Bialowas Introduction The strength and thickness ratio of shoulder stabilizing muscles is essential to support the frequent movement and competitive athletic advantage. Due to the dexterity of the shoulder joint itself, the musculature of

  • group push ups

Which Is Better For The Brain – Long Duration Or Short High Intensity Exercise?

Catherine O'Brien High intensity interval training (HIIT) is a form of exercise that utilizes “repeated bouts of short-to-moderate duration exercise at an intensity of 85-90% of peak oxygen uptake or 90-95% of peak heart rate

  • HIIT & Bone Health

Achieve Optimal Bone Health With High Intensity Interval Training

                                                                    

  • gender-feature

Do Children Perform Better In Sports Based On Coach’s Gender?

Alyssa Bialowas   Introduction Coaching is a structured practice of development that helps another individual achieve a specific personal goal by providing guidance and teaching. Coaches develop particular leadership styles to influence an athlete’s behavior

Upper Body Exercises For Sprinters | FastTwitchGrandma Sprinting Tips & Tricks

Enhance the intensity of your workout with HyperWear Gear and save space with their SandBell Weights. Upper Body Strength is just as important as lower body strength when it comes to the biomechanics of

  • pacer

Do You Need A Pacer?

Alyssa Bialowas Introduction Strong displays in endurance sport are as much about pacing as training. The ability to maintain a steady pace is key to endurance performance. There are many pacing tools that an

It’s Never Too Late To Figure Skate | FastTwitchGrandma Motivation Tips

This inspiring video proves that it is never too late to try a new sport such as Figure Skating. These masters athletes prove that you can do anything you set your mind to. They

  • ice-climbing

Cold ~ Hard ~ Ice Climbing in the San Juans

Hank Shell The sound of tearing fabric reached my ear, as it always does, with the delicacy of a lover’s whisper. It was an unintelligible anomaly, mired as it was in the din of the

  • gym high five

Factors That Determine Long-Term Fitness Success

A Review by Alyssa Bialowas Public health interventions aim to change the behavior of an individual and promote positive change in a holistic approach to health. Health interventions are used in many stages of

  • tremor in hands

3 Strength Exercises For Individuals With Essential Tremor

Catherine O'Brien Essential tremor (ET) is a neurological disorder characterized by involuntary and rhythmic shaking. Typically, tremors occur in upper extremities such as the hands but tremors can exist in other body parts as well

Avoid Back Pain & Stretch Your Hip Flexors | FastTwitchGrandma Tips & Tricks

Prolonged sitting can tighten your hip flexors and when you stand it pulls on your lumbar spine. This can cause severe back pain and muscle dysfunction. This hip flexor stretch is prescribed 2-3 times

  • crossfit class

Are CrossFitters Prone To Injury? | The Answer May Surprise You

Alyssa Bialowas CrossFit emphasizes strength and conditioning that involves progressions in load as well as minor modifications to movements that require increased skill as you progress. This model in exercise regimens is called scalability.

  • mature woman boxing

The Jury Is Out | The Best Exercise for Parkinson’s Disease

Gillian White, MSc, PhD (C) University of Toronto, Graduate Department of Exercise Sciences Parkinson’s disease is a neurodegenerative condition affecting 2% of the population over 70 years of age – roughly 6 million people

  • cyclist

Citrus Flavonoid Supplementation May Improve Exercise Performance

Alyssa Bialowas The proper diet and supplementation regimen can improve exercise performance in athletes. Research supports the idea that nutritional supplementation is beneficial for exercise performance, and aids the process of recovery following exercise.

  • woman athlete planking

Impact Of Omega-3s Paired With Eccentric Exercise

Alyssa Bialowas Enhanced health immunity during the holiday season is crucial to preserve the capacity to train at a high intensity for competition. There is little room for injury, depressed immunity, and illness when

  • runner running through city

How To Treat 7 Common Running Injuries

Ryan Cross, B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist in Sarnia, Ontario, Canada Running is an activity that can provide many benefits. It improves cardiovascular function, aids in weight control, and can alleviate stress. 

Hurdle Mobility Circuit | FastTwitchGrandma Sprinting Tips & Tricks

Hurdle Mobility - Strengthen those flexors to open up the hips for greater performance and increase in athleticism. A great way to do so will be incorporating hurdle mobility drills to your warmups. Hurdle

  • gym equipment

Stay Healthy At The Gym | 6 Tips For Athletes

Alyssa Bialowas It is challenging to stay healthy in the wintertime; gyms and community centers are swimming with bacteria, fungus, and other things that may reduce your immunity. Going to the gym or participating

HIIT Treadmill Workouts | FastTwitchGrandma Sprinting Tips & Tricks

Virginia Davies, founder of Forever Fit Science, and John Trautmann, coach for the Mile High Run Club of NYC, talk about the important benefits of HIIT (high intensity interval training) with examples of how

  • grabing dumbell

Are You At Risk For Skin Infection?

Alyssa Bialowas It is challenging to stay healthy in the wintertime; gyms and community centers are swimming with bacteria, fungus, and other things that may reduce your immunity. Going to the gym or participating

  • couple running

The Evolution Of Exercise Prescription In Bone Health

Dr. Sarah West In September 2017, I had the pleasure of attending one of my favourite international conferences: The American Society for Bone and Mineral Research (ASMBR).  This annual meeting brings together the best

  • shoulder pain

The 4 Stages Of “Frozen” Shoulder

Ryan Cross, B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist in Sarnia, Ontario, Canada Anyone who has hurt their shoulder before can understand the difficulty reaching up for the coffee mug in the morning or

  • agility drills

Plyometric Vs Skills-Based Conditioning For Volleyball Players: How Each Stacks Up

Alyssa Bialowas There is a lack of studies on the effectiveness of plyometric training on conditioning capacities in female volleyball players. Volleyball involves repeated jumping, agility in the form of sprinting and changing direction,

  • practicing meditation

Go Forth & Be Mindful

Hank Shell Well, folks, 2017 is drawing to a close, there’s still no natural snow in my neck of the woods, and suffice it to say that spirits are dwindling here in the sere and

Don’t Skip Ankle Mobility

Ankle mobility affects the entire kinetic train. Low back pain? Plantar fasciitis? Tight Hamstrings? Ankle mobility could be responsible. Forever Fit Science Trainer and Physical Therapist Ryan Cross demonstrates ankle mobility drills to keep

  • runner

High Volume Training Affects Immune System In Endurance Athletes

Alyssa Bialowas Exercising regularly and moderately improves your overall health, which is said to help boost and strengthen your immune system, defending the body against infections. However, overdoing it with strenuous repeated exercise can

  • cyclist

Exercise Recommendations For Irritable Bowel Diseases

Gillian White, MSc, Ph.D. (Candidate), University of Toronto, Graduate Department of Exercise Sciences Irritable Bowel Diseases (IBD) include ulcerative colitis (UC) and Crohn’s Disease (CD) and are autoimmune diseases characterized by chronic inflammation of the

Perfect Your Sprint Start | FastTwitchGrandma Tips & Tricks

The start to a race is the most important phase. The start can determine win or lose in a close race. This video demonstrates a drill to improve your block start mechanics using the

  • pull ups

10 Exercises For Holiday Travel & Recovery Tips

John Barry Sports Performance Specialist Travel Plan When people travel, one main thing comes to mind. Seated. Whether you travel by car, plane, train or horse, that extended period of time is spent sitting.

  • FTG_GiftIdeas2017

Last Minute Outdoorsy Gift Guide

Hank Shell I’m not sure if you were aware of this, but IT’S ALMOST CHRISTMAS, Y’ALL. If you’re anything like me, and hopefully you’re not, you’ve put off gift buying for a couple of those

  • senior man exercising

Is HIIT Beneficial For Rheumatoid Arthritis?

Gillian White, MSc, Ph.D. (Candidate), University of Toronto, Graduate Department of Exercise Sciences Rheumatoid Arthritis (RA) RA is an autoimmune disorder resulting in pain, swelling, and stiffness of joints and has been previously discussed in

  • mature athlete boxing

Autoimmune Illnesses: How To Move When Your Immune System Has Gone Rogue

Gillian White, MSc, Ph.D. (Candidate), University of Toronto, Graduate Department of Exercise Sciences Autoimmune disorders - Rheumatoid Arthritis, Irritable Bowel Disease, Fibromyalgia, among others - represent a category of illnesses that are characterized by your

  • jump rope

A Win-Win Combination – Intervals Vs Endurance (Part 6)

Evan Stevens We’ve seen that HIIT (shorter, highly strenuous bursts of activity separated by periods of low intensity or rest) and CEE (a continuous bout of exercise without a break interval and can be performed at low,

  • mature woman working out with trainer

The Brain Effect – Intervals Vs Endurance (Part 5)

Evan Stevens At Forever Fit Science we’ve received a lot of feedback regarding exercise and brain health. Is there a difference between HIIT (shorter, highly strenuous bursts of activity separated by periods of low

  • holiday treats

Main Food Groups: Candy Canes, Cookies, Chocolate and Eggnog

Moji Kaviani, Ph.D., CEP If your main food groups are Candy Canes, Cookies, Chocolate and Eggnog this Christmas, keep on reading! If your answer is yes, then join the club, at Christmas we are “forced”-not

  • thecaseforcee

The Case for CEE – Intervals Vs Endurance (Part 4)

Evan Stevens CEE has been getting a bad rap lately thanks to HIIT. Passé and the old way of doing things, it isn’t as well liked as the new, hip, HIIT protocols. However, CEE does

  • holiday-feature

Holidays Are Not The Only Contributor | 3 Ways To Avoid Annual Weight Gain

Katie Rose Hejtmanek, PhD Anthropologist CrossFit Level 1 Trainer It is that time of year again, the time when the average American claims to gain 5 pounds thanks to the holiday festivities. Recently, research scientists

  • mini trampoline exercises

Why HIIT Excels – Intervals Vs Endurance (Part 3)

Evan Stevens HIIT (shorter, highly strenuous bursts of activity separated by periods of low intensity or rest) has an advantage in several areas over traditional endurance exercise. The most touted is probably the time efficiency:

  • 2 women running through the city

4 Areas Of The Brain That Benefit From Exercise

Catherine O'Brien Aerobic exercise has been proven to improve cardiovascular health and diminish the risk of heart disease and stroke. In the last decade, the role of aerobic exercise within cognitive and affective domains has

  • sprinters leaving the block

Why Is HIIT Different? – Intervals Vs Endurance (Part 2)

Evan Stevens Why Is HIIT different? Let’s set aside CEE (continuous bout of exercise without a break interval and can be performed at low, moderate, or high intensities) for a minute and just think about HIIT

  • powerlifting

Increase Strength, Increase Lifespan – Powerlifting Could Change Your Life

Katie Rose Hejtmanek, PhD, Anthropologist  Increase Strength, Increase Lifespan Part 2 – Powerlifting as Life Changing Sport In my previous article, I showed that some research investigates the relationship between muscle mass, power, strength, and the

  • hiit-feature

Clash of The Titans – Intervals vs Endurance (Part 1)

Evan Stevens At Fast Twitch Grandma we’ve done a lot of research into High Intensity Interval Training (HIIT). Our founder, the Fast Twitch Grandma herself Virginia Davies, initially started our expanding website with the exploration

  • crossfit kettlebell class

Predict Overuse Injuries In CrossFit Athletes

By Alyssa Bialowas CrossFit has gained a lot of traction in the athletic community, especially over the past few years. CrossFit is a high intensity fitness program based on functional movements that reflect several

  • Hydration

Hydration and Performance, Part 3: MANAGING HYDRATION

Evan Stevens When we sweat we lose more than just water. That fine, salty coating on your body contains all your electrolytes that you need to stay properly hydrated which is why it is so

  • Electrolytes

Hydration and Performance, Part 2: ELECTROLYTES

Evan Stevens Electrolytes and the Right Drink For You Welcome back to our continuing discussion and exploration of performance nutrition. Last time we started with the exploration of hydration and how important proper hydration is

  • hip strengthening exercises workouts

5 Creative Hip Strengthening Exercises

Ryan Cross, B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist in Sarnia, Ontario, Canada The importance of hip strengthening can’t be overstated.  In clinic, weakness in the muscles around the hip contributes to pain and

  • runner wearing compression socks

Reduce Exercise Fatigue With Compression & Cold Therapy

A Review by Alyssa Bialowas The typical muscle pain that occurs after exercise results from small tears in the fibers of the connective tissues in your body. There are common practices to help re-circulate

  • woman foam rolling

Reduce Muscle Fatigue With Foam Rolling

A Review by Alyssa Bialowas There are many common therapeutic approaches to alleviating neuromuscular muscle fatigue following training. Such as, nutritional supplementation, wearing compression clothing, cryotherapy, cryocompression, stretching and low-intensity exercise following intense forms

  • woman running

Does Movement Therapy Prevent Running Injuries?

A Review by Alyssa Bialowas Runners have an increased risk of injury that results from overuse and overtraining. Preventing injuries that result from running has been a topic of research for those looking for

  • woman stretching hamstring

A Better Way To Treat Your “Pulled Hammy”

Ryan Cross, B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist in Sarnia, Ontario, Canada When you see someone running and then all of a sudden they begin to limp while holding the back of their

  • Woman skiing with no snow

Ski Training Magic Part 3: Intense Low-intensity

Hank Shell I gotta be honest guys. This lack of snow has got me feeling kind of blue. These La Niña years tend to be no bueno for us shmucks down here in the Southwest,

Meet Our Co-founder Grayson Fertig

Meet a master, and Forever Fit Science co-founder, Grayson Fertig! Grayson is a former member of the U.S. national bobsled team, so he knows a thing or two about training, staying in shape, and where

  • mature athlete drinking water

Hydration and Performance, Part 1: FLUIDS

Evan Stevens We previously discussed how masters level athletes’ nutritional needs are almost no different from any other athletes'. The fact that they are all athletes, regardless of age, means that their nutritional needs are

  • Steal the Sun

Carpe Diem, The Series: “DID SOMEONE STEAL THE SUN?!”

Paul Stevens For those of us who live around the Great Lakes area, we share a common affliction. The month of November is probably the dullest month of the year in terms of what seems

  • Choosing-The-Right-Coach

Choosing The Right Coach

John Barry, Sports Performance Specialist The holiday season is in full swing. No matter what you celebrate, the final 40 days of the calendar year are very hectic. A long list of chores and expectations

  • man running on the beach

Athletes May Be Suffering From Vitamin D Deficiency

Moji Kaviani, Ph.D., CEP If you are not getting out a few times per week for about 10-20 minutes to get some full body sunshine, which it is more likely with winter just around the

  • Couple hiking in the fall

6 Ideas To Stay Active This Fall

Hank Shell Turkey Day has passed, and if you’re anything like me, you’ll spend the holidays in a cycle of binge eating and collapsing into a food coma, exercise be damned. Here in beautiful

  • Dietary Strategies for Rheumatoid Arthritis

Dietary Strategies For Managing Rheumatoid Arthritis

Mojtaba Kaviani, Ph.D., CEP Rheumatoid arthritis (RA) is a chronic condition in which the body’s immune system mistakenly attacks its joints. Approximately 1 percent of all individuals across the world are affected by this

  • medicine ball squats

Keep Moving – Aerobic Exercise Increases College GPAs

Julia C. Basso, PhD Reporting from the 2017 Annual Society for Neuroscience Meeting (Basso JC, Crosta C, Raskin M, Wang A, Kadakia D, Choi J, Milburn E, Trivedi R, Suzuki WA) Long-term aerobic exercise enhances mood

  • beer

Exercise May Improve Brain Health In Adolescent Binge Drinking

Julia C. Basso, PhD Reporting from the 2017 Annual Society for Neuroscience Meeting Exercise highlight 5: Voluntary exercise restores adolescent binge ethanol-induced loss of basal forebrain cholinergic neurons in adulthood (RP Vetreno, FT Crews) The

  • teen-feature

Smells Like Teen Spirit: The Ever-Changing Adolescent Brain

Julia C. Basso, PhD When I look back on my teenage years, I don’t remember the easiest of times. I remember a period of physical and emotional change that was often accompanied by uncertainty, angst,

  • mature woman trail running

Sense & Movement – A Surprisingly Unique Phenomenon

Julia C. Basso, PhD Reporting from the 2017 Annual Society for Neuroscience Meeting The ability to adapt your movement to signals or cues in the environment is known as sensorimotor adaptation, the focus of one

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Learning, Memory, & Decision Making

Julia C. Basso, PhD Reporting from the 2017 Annual Society for Neuroscience Meeting Making good decisions requires memory. Take for example, the hangover (maybe that some of us are experiencing today after the reunion with

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Competitive-anxiety & Its Effect On Heart Rate In Swimmers

By Alyssa Bialowas Competition has always been a natural driver in sport. Many athletes face a significant amount of pressure to win and perform their best, with consequences if they drop the ball. Swimming

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3 Day Thanksgiving Workout Plan

John Barry Sports Performance Specialist Looking to make the most of your Thanksgiving Day feast? Let's make those extra calories count. I like to take a 3-day approach to Thanksgiving (or any other big

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Success Factors for Olympic Cross-Country Skiing

Alyssa Bialowas Introduction On a mission to find best-practice training programs for both sprint and distance cross-country skiing, I came across research from Norway and Sweden that reappraised success factors for Olympic cross-country skiing. Cross-country

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Post Thanksgiving Detox Tips

By Alyssa Bialowas My favorite meal of the year is fast approaching, and this year I have a plan to recover from the overindulgence and the ensuing lethargy that follows. Wine, turkey, stuffing, potatoes,

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Does A Carb Restricted Diet Change HIIT Boost Health Benefits?

Moji Kaviani, Ph.D., CEP Would carbohydrate restriction diet augment HIIT-induced health benefits? High intensity interval training has received so much attention because of the benefits of health and exercise performance. HIIT is a series of

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Roller Skiing Predicts Youth Cross-Country Skiing Performance

Alyssa Bialowas Cross-country skiing has gained popularity as one of the most well-loved winter sports. Adults and children alike are making names for themselves as elite cross-country skiers. And, along with any elite sport, training

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Eccentric Exercise & Antioxidant Supplementation

Alyssa Bialowas Eccentric exercise is defined as the lengthening of the muscle while contracting, or opposing action that shortens the muscle. Slowing down the elongation of the muscle process is said to lead to an

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Calculate Your Sweat Rate

Moji Kaviani, Ph.D., CEP How to calculate your own Sweat Rate? Check your weight in kilos (Kg) prior to exercise session in minimal clothing or naked.  Monitor your fluid intake (L) during your exercise session.

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Concurrent Training & Its Effect on Muscle & Strength Gains

Alyssa Bialowas Concurrent training is the combination of cardiovascular and resistance training workouts in the same training session and has become quite popular in the training world. Many workout fanatics combine concurrent strength training and

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Do Masters Athletes Need Specific Nutrition?

Evan Stevens Nutrition. It’s a topic that stirs debate at every mention. One day you can look in the newspaper and see an article discussing the benefits of high protein diets on weight loss,

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The Skinny On Cold Baths – Do They Actually Work and If So How?

Gillian White - BSc., MSc., PhD Candidate, University of Toronto, Department of Exercise Sciences The Skinny On Cold Baths – Do They Actually Work and If So How? Getting the most out of your workouts,

An Uplifting Masters Athlete Success Story

We recently spoke with Woody Deitrich, 64, of Seattle, WA at this year's Huntsman World Senior Games about how he became a masters athlete. Woody's uplifting story of how he began training and competing in

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Hydration For Hockey Performance

Moji Kaviani, Ph.D., CEP Ice hockey is a team sport that requires players to have strength, power, anaerobic sprint ability, and endurance successful (Emerson, 2017). The game itself is characterized by intermittent, high-intensity bouts of

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Flaxseed Supplementation, Walking, and Hypertension

Hypertension is a chronic condition that can lead to cardiovascular disease or stroke, if not treated properly. As we age (mainly after 40 years), our rate of hypertension will go up. However, engaging in regular physical

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HIIT Exercises To Prep Your Body For Winter Sports

Alyssa Bialowas As an avid snowboarder and former competitive hockey player, winter sports have always been a significant part of my life. If you’re a big fan of winter sports too, you’re likely aware of

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Exercise Training Plan For Patients With Breast Cancer

Moji Kaviani, Ph.D., CEP Prevalence of breast cancer is alarmingly increasing in women across the world which is the leading cause of cancer death in this population. Despite using the advanced methods of treatments (e.g.

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How Will Turkey Dinner Impact Your HIIT Workout?

Moji Kaviani, Ph.D., CEP Who doesn’t like to get more health benefits while they are exercising in shorter periods of time? So, thanks to high-intensity interval training (HIIT) which helps so many people with a busy

Meet a Track & Field Masters Athlete

Recently, Forever Fit Science attended the Huntsman Senior Games, where we stopped to talk with 52-year old professional runner Cindy Blakeley-Cameron. Cindy speaks with us about her professional running history and the records she has

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Carpe Diem, The Series: “TOO OLD TO HAVE HEROES?”

Paul Stevens Last week, there was a book signing event at the local library here in Sarnia. That sort of thing usually doesn’t hit my personal radar screen, but this particular one caught my attention.

4 Warm Up Exercises for Treadmill Sprinting

Virginia Davies, founder of Forever Fit Science, and John Trautmann, coach for the Mile High Run Club of NYC, demonstrate the functional drills you can use to warm up effectively and safely for treadmill sprinting. High-Knee

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Ski Training Magic Part 2: Hurry Up and Weight!

Hank Shell Another week, another round of snowfall in Colorado’s San Juans. My friend and I awoke to find our hunting camp blanketed in two inches of the white stuff this past weekend, and as

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Reduce & Prevent Injuries With Dry Needling

Ryan Cross, B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist in Sarnia, Ontario, Canada Maintaining an active lifestyle has many benefits, but it comes with a risk of pain or injury.  Although muscle soreness is

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Children & Relative Age Effect

Alyssa Bialowas Relative Age Effect is the bias that athletes at the top level of their sport are older, and were born in months earlier in their sports relative cut-off period. For instance, a hockey

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Is Skiing An Effective Alternative To Indoor Cycling?

Alyssa Bialowas As the days start getting shorter and colder, physical inactivity becomes the new norm for a lot people. Ask yourself this: How many times have you walked straight home after work, bypassing

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A Taste Of Sugary Drinks May Improve Athletic Performance

Dayton Kelly SUMMARY: High carbohydrate drinks improve short term performance (<1 hour) when swished in the mouth without swallowing (Burke & Maughan, 2015). Swallowing may increase performance benefits, but at the risk of discomfort during

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What Factors Determine Ultra-Marathon Success?

Julia C. Basso, PhD 100 miles is approximately the distance from the surface of the earth to the planet’s boundary, called suborbital space. This is also the distance run by ultra-marathon racers. To be

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Exercise Affects Symptoms Of OCD

Catherine O'Brien Throughout my research, one theme has continued to emerge: exercise has powerful effects that can be used for treatment of various psychological impairments. While my current research focuses largely on healthy populations,

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Do Female Athletes Need More Sleep?

Hadley Seward Do female athletes need more sleep? Female athletes face different challenges than our male counterparts. Women are more likely to sustain sports-related injuries than men [1]. We experience hormonal fluctuations throughout the

How HIIT Changes Our Body

Evan Stevens Researchers looked at how HIIT (high intensity interval training) changed glucose metabolism in diabetic mice. We have known for a long time that exercise can be used to improve, treat, and prevent

Pickleball: A Competitive & Fun Form of HIIT

Pickleball enthusiasts Lori Tokutomi and Lynn Hyche speak to us at the 2017 Huntsman World Senior Games about their love for Pickleball, a paddle game that is a fast-paced and competitive adaptation of tennis, badminton,

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The Science Behind Good Running Music

Catherine O'Brien What makes a good running song? A couple weeks ago I discussed research that supported the incorporation of music into physical exercise. A quick refresher: the research shows that working out with music,

Improve Your Sprinting Technique & Form

John Trautmann is a 1992 US Olympian and 1- mile run World Record holder for men aged 45-49. Learn the key principles of sprinting form and technique as John demonstrates the mechanics involved: Sprinting Posture Relax

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HIIT For Hockey Performance

Ryan Cross, B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist in Sarnia, Ontario, Canada The hockey season is kicking into full gear for the pros in the National Hockey League and the Joe’s in the local

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Exercise & Celiac Disease

Julia C. Basso, PhD Eating gluten free seems to be in fashion at the moment. You can find gluten free foods at almost every super market these days. However, for some gluten free is

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How Fruits & Veggies Counteract Chronic Disease

Evan Stevens The CDC recently released an article detailing how we should start emphasizing the consumption of nutrient-dense foods in our diets over the foods we typically consume in a western diet. This article comes

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Protein Intake For Masters Athletes

Moji Kaviani, Ph.D., CEP There is robust evidence supporting that master athletes (40 years and over) can benefit the same as younger individuals in response to various type of exercise. These benefits include but not limited

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Ski Training Magic Part 1: Leg Blasters

Hank Shell It’s that time of year again. The days are getting shorter, snow is falling in the mountains, and I have a couple thousand hard-earned dollars just burning a hole in my pocket. Yes,

Bond With Your Child – Intergenerational Gymnastics

Did you know - children who bond with their parents as a toddler are less likely to be obese as teenagers? Chelsea Piers 'Tots' class in New York City is an excellent example of a

95 Year Old Track Star

Mary Kemp, age 95 battles it out on the track field during the 100m dash. Kemp started running at the young age of 94. Through her daughter-in-law and son's motivation to keep going everyday she

These 92 Year Olds Will Change Your Life

Meet Sid and Dotty. We caught up with these two competitors at the 2017 Huntsman Games in St George, UT. Sid and Dottie are only months apart in age and still highly competitive in the

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Carpe Diem, The Series: “IT’S THE MOST WONDERFUL TIME OF THE YEAR!”

Paul Stevens When you see the above words, your mind may wander to a Christmas-time song.  In my little world, it reflects the fact that hockey season is now upon us.  I look forward to

A Short Workout Might Be All You Need

by Fiona Callender and Sara Thompson Wheels up and full of excitement, Sara Thompson and I began our journey to Europe to meet with leading researchers in the field of high-intensity exercise. The first stop

  • Muscles and Mind, Mind-Body

Yoga: A Mind-Body Practice That Improves the Brain

Contributed by Julia C. Basso, Post-doctoral Research Associate, New York University, Center for Neural Science Yoga: A Mind-Body Practice That Improves the Brain Yoga is an ancient Indian mind-body practice that focuses on both movement (asanas)

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Rock Climbing Helps Control Emotions

Catherine O'Brien According to the Anxiety and Depression Association of America, Major Depressive Disorder (MDD) is the leading cause of disability in the U.S. for individuals between the ages of 15-44. The Diagnostic Statistical Manual

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Dancing Can Reverse Aging In The Brain

Julia C. Basso, PhD A healthy and functional brain requires healthy, intact cells that fire effectively. Action Potentials Neurons generate action potentials, which are the brain’s primary source of currency. Action potentials are electrical

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Push or Pull? Sprinting Mechanics and You

Evan Stevens One of the comments that I received after last weekend’s UWO Health and Wellness Symposium was what it meant to be a “push or pull sprinter.” This comes from a comment that Mr.

Strong Is The New Strong – Girls Gone RX

Forever Fit Science recently attended Girls Gone RX in Denver, CO. Girls Gone RX is an all female Crossfit competition made up of 3 person teams. Their partner BrightPink.org has a mission to save women’s

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Maximize Performance With Plyometrics & HIIT

Alyssa Bialowas Plyometric exercise is described as explosive movements in which your muscles exert maximum force in the shortest period of time. Think: Squat jumps, box jumps and kickboxing kicks. These high intensity exercises

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4 Alternative Activities That Mimic HIIT

Alyssa Bialowas Experts say that high-intensity interval training (HIIT) should not exceed 3-4 times per week to allow time for your muscles to recover and to prevent serious injury. Depending on the week, I am

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4 Tips To Keep Your HIIT Frequency In Check

Alyssa Bialowas There are countless benefits of high intensity interval training that effect a person’s overall health and mental well being, such as increasing your metabolism which in turn burns more fat, increases your aerobic

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Boost Creativity With Meditation

Catherine O'Brien What is meditation? According to the National Center for Complementary and Alternative Medicine, meditation is a mind-body method that utilizes various techniques to unify the mind and body. Meditation can involve focused attention

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A Natural Alternative To Pain Killers

Julia C. Basso, PhD Pain is a complicated clinical issue, mostly because pain is a complicated neuroscientific issue. When we get injured, the body sends signals to the brain to indicate that we are