Tag Archives: workout

Understand the WHY to your WHAT’s at the Gym!

Photo Source: @RobertEBlackmon

First and foremost, if you have any type of physical fitness exercise routine, pat yourself on the back. Albeit, walking, cycling, doing house chores, weight lifting or other fun physical activities–it ALL counts as movement!

Keep in mind that the latest guidelines posted by the U.S. Department of Health and Human Services (2018) recommended amounts of physical activity (150 minutes per week) and strength exercises (two days per week). Oh, and good news, exercise bouts can and should be in increments of 10 minutes or more!

Photo by Hipcravo on Unsplash


Okay, let me get off of my educational exercise soap box. Okay, I’m going to assume you have some type of routine going to your local gym or home gym. Perhaps you walk on the treadmill, maybe you do some strength exercises (e.g., bench press, squats, etc.) and finish up with some core exercises and cardio in cycle class. You probably look super focused and like you know what you’re doing and why you’re doing it.

Good news! This is great! Even better news! There’s a way to work EVEN SMARTER at the gym.


Most of us are roaming around this earth with one or more muscle imbalances?

It is extremely common. What do I mean by muscle imbalances? Well, we often overuse and underuse muscles as a result of repetitive (un)movements in our daily lives. This results in super tight and lengthened muscles. Sometimes, good ol’ fashioned genetics can pass down muscle imbalances, too. Chronic muscle imbalances often lead to future physical challenges later in life.


WHAT IF…. you could identify your muscle imbalances AND revise your exercises to help you strengthen weaker muscles, increase flexibility in tighter muscles, and potentially alleviate nagging pain(s) you’ve had for days, months, or even years?

I’m serious. Months and years. Knowing and working on your muscle imbalances WILL ROCK YOUR WORLD.

Contact me [candice@cebfitwell.com] to schedule your posture and movement assessments TODAY. This is one of the best investments you will ever make in yourself or a loved one. This can be done virtually or in-person. It’s painless. It’s easy. All you need is me and one of our smartphones. The results will have lasting effects on your life FOREVER. Guaranteed!

And the best part is that from here on out, you’ll understand the WHY to your WHAT’s at the gym!

Photo by Jonathan Borba on Unsplash


Early Bird Gets The Workout!

Of course it’s hard to get up early when you go to bed late. Early morning workouts are sooooo much better when you set yourself up for success. 

3 Ways to Set Yourself Up for Success

  1. Eat a balanced meal the night before.
  2. Oh, and better yet, try setting out your gym clothes the night before.
  3. Begin your calm and peaceful evening routine earlier in the evening so you’re ready to go to bed at a decent hour.
  4. Bonus! Figure out what you’re going to eat for your early morning pre-workout snack the night before. (Try some of these overnight oats recipes.)

Click for more pre and post workout snack ideas!

Life can be full of excuses…

Something came up. I’m tired. I’m hungry. Traffic is bad. 

Good news! It doesn’t have to be! Many of us are busy with schedules that get more and more unpredictable as the day unfolds.

The number one excuse for lack of exercise and physical activity is time.


The trick is blocking time off for yourself every single day. Whether it’s 5 minutes or 50 minutes, make sure to protect this time with all your might. Purposefully identify it and protect it. 

Not it’s time to ask you a very important question. Why NOT try early morning workouts? Please don’t say, “I’m not a morning person.” Wait. Have you tried working out in the morning at least 3 times?

Yes? How did it go?

No? When will you do it?

Did you know?  

“According to a study recently published in the journal Obesity and highlighted by the New York Times, they may also be better at choosing healthy food over junk.” (source: www.nymag.com, 2017)

And on top of that…

A research team of a California-based biotechnology company 23andMe, attempted to uncover the genetic predisposition of morning and night people.  (N=89,283)

“The researchers found that after taking into account the effect of age and sex, morning people were likely to have lower – and thus generally more healthy – BMI, or body-mass index, a measure of the ratio between height and weight.” (source: www.theguardian.com, 2017)

Personally, I despise BMI (Body Mass Index) as a number to focus on when it comes to your health and wellness. It’s merely a ratio between your height and body weight and can easily be off-set for muscular individuals who may not be very tall.

After probing a bit deeper, I came across a study that found exercising 30 minutes on 3 mornings per week caused people between the ages of 40 and 60 years old to experience a 10% drop in blood pressure throughout the day.

Now that’s what I’m talking about! Read more about the benefits of early morning (and evening) workouts here.

So go ahead. Set your alarm.Go to bed early and hit the gym in the morning!

The Ultimate Workout Couples!

ultimate-couplesIn the spirit of Valentine’s and celebrating the power of individuals and complementary couples, we wanted to highlight two of the best exercise couples. These aren’t any type of couples–they are SUPER SET couples!

What’s a super set?

“The superset system uses two exercises performed in rapid succession of one another.”

Couple 1: Bench Press + Push Ups

This is an example of “performing two exercises for the same muscle group back to back.” Completing exercises in this format improves muscle endurance and size. If you want to kick it up a notch, try adding one or two more exercises targeting the same muscle. Using the example above, you could add a Dumbbell Chest Press and Resistance Band Chest Press.

Couple 2: Squats + Dead Lift

This is an example of “performing two exercises back to back that involve antagonist[, or opposing,] muscle groups.” Performing super sets in this manner allows you to place a higher load on target muscle(s) in each exercise. While one muscle group is working, the other is resting.

Want to learn how to integrate super sets into your workout routine? Contact us today!

Source: (National Academy of Sports Medicine, 2014)

Are Training Masks Good or Bad?


Have you ever seen someone in the gym that looks a little bit like the Predator?

You know, wearing a breathing mask on their face? Curious about these masks and their use?

They are called “hypoxia masks.”

Hypoxia (also known as hypoxiation) is a condition in which the body or a region of the body is deprived of adequate oxygen supply. (Merriam-Webster, 2016)

A 2010 research study concluded that “hypoxia as a supplement to training is not consistently found to be advantageous for performance at sea level. Stronger evidence exists for benefits of hypoxic training on performance at altitude.”

In other words, if you’re going to compete or begin training in Denver (5,280 ft above sea level), hike in Tibet (14,000 ft above sea level), or compete on Mount Everest (29,035 ft above sea level) anytime soon, you might want to add hypoxia training to your fitness regimen. But before you do, PLEASE CONSULT A MEDICAL DOCTOR.

So, what’s the point of using a hypoxia mask if you are not a hard core athlete?


Front of hypoxic training mask.

Another research study conducted back in 2007 concluded that “acute exposure of moderately trained subjects to normobaric hypoxia [i.e., a barometric pressure equivalent to pressure at sea level] during a short-term training program consisting of moderate- to high-intensity intermittent exercise has no enhanced effect on the degree of improvement in either aerobic or anaerobic performance.”

What does this mean? The average person who exercises to stay in shape and be healthy does not need to add hypoxia training to their workouts, because it doesn’t really have any benefits to your fitness performance. Why buy something that costs between $30-$100 if you simply don’t need it?

Another study (2001) concluded that when done correctly, intermittent hypoxia training has been shown to increases red blood cell count and aerobic capacity. Here, intermittent was defined as “5-7 minutes of steady or progressive hypoxia, interrupted by equal periods of recovery.”

So, wait. Who trains the trainer about how to effectively and safely conduct and supervise hypoxic training? 

Simple answer.

Close to nobody!

After conducting a preliminary web search, I only found a “Hypoxia and Hypoxic Training for High Performance” certification course conducted in Ireland.

Other than that, I found a few airlines that conduct employee training sessions about hypoxia altitude conditions for their flight staff–not the type of training we are talking about…

Your best bet is to read the user’s manual, consult your M.D., pray, and tell someone when you are using it (just in case you pass out from doing too much all at once).

One of the master trainers for the National Academy of Sports Medicine, Karl Sterling, provides some very helpful firsthand feedback about wearing and using a hypoxic training mask (HTM).

In a nutshell, here are the pros and cons of using HTMs.



Inside of hypoxic training mask.

  • Add variation to your workouts
  • Helps you focus on your breathing during exercise
  • Become more efficient using oxygen and increase performance
  • Look cool at the gym


  • Cost ($30-$100)
  • One more thing to carry in your gym bag
  • Minimal experts available to teach you how to safely train with a hypoxic training mask
  • Limited research
  • Look creepy at the gym

Additional Reading:

Google scholar search results for “hypoxic training benefits.”

Hingerhofer-Szalkay H. (2010, Jan.). Intermittent hypoxic training risks versus benefits. European Journal of Applied Physiology, 108(2), 417.  doi 10.1007/s00421-009-1274-4

Roberts, A. (n.d.) The truth about hypoxic training and oxygen reducing masks.

Walther, J. (2015). Can a hypoxic training mask improve performance? National Association of Sports Medicine.

Shi, B. Watanabe, T., Shin, S., Yabumoto, T., Takemura, M., & Matsuoka, T. (2014, Jan.) Effect of hypoxic training on inflammatory and metabolic risk factors: a crossover study in healthy subjects. doi 10.1002/phy2.198

Why Does Exercising Make My Nose Run? 


The running nose!

This infamously happens when I train one of my clients. Recently, my client sent me a few articles about what she believes is happening to her sinuses when she performs various exercises. And of course, I looked a bit more into it. Here is what I found.

What Is It?

It’s called exercise-induced rhinitis (EIR). The root word is rhino, meaning nose, and the suffix, itis, meaning inflammation. In other words, exercising can inflame your nose.

What are the Symptoms? 

When you stop to think about it, it makes sense to experience rhinitis when performing physical activity. Increased blood flow and oxygen to your nasal passages may negatively impact your sinuses and cause airborne irritants such as mold and pollen to get into your system and result in congestion, sneezing, runny nose, itchiness, and watery eyes. Basically, EIR is annoying and you should add tissues to your list of essential items to bring to your workouts!

What Does the Research Say?

A 2006 research study examined EIR in adults “with and without nasal allergy who exercise regularly to determine the prevalence and nature of nasal symptoms induced by indoor exercise.”

Forty percent of participants indicated that indoor EIR negatively impacted physical activity. This more frequently occurred in individuals with nasal allergies. Likewise, outdoor EIR occurred in 56.1% of the total population–with participants with nasal allergies reporting more rhinitis (71.6% vs. 41%).

The study concluded that EIR “commonly occurs in athletes regardless of underlying nasal allergy.”

What does this mean? Well, if you already have nasal allergies, you are more likely to experience EIR compared to folks who do not already have nasal allergies. However, EIR is fair game to all of us.


photo credit: livestrong.com

Causes of EIR

There is limited research about the causes of EIR. Your guess is as good as mine and the next researcher. Check out with Livestrong.com writer, Matthew Lee, found out about the causes of EIR.

How to Manage EIR

In a nutshell, the most natural and drug free way to manage EIR is to carry a small pack of tissues during your workouts. However, some folks may want or need to take antihistamines. (Silvers, 1992)

Whatever you do, do NOT let a runny nose hold you back from your BEST workout! Pack some tissues in a sweat proof container and get to it! Happy training!

On-Your-Own 43-Minute Interval Energy Zone Spinning® Ride


Enjoy this 45ish minute interval ride on-your-own at the gym. This ride requires an indoor bike with a cycle machine that shows your RPM speed. Otherwise, you need a metronome to help you gauge your cadence OR you can go old school and count the number of times your pedal completes a full rotation over a duration of 10 seconds.

70 RPM    11-12 rotations
80 RPM    13-14 rotations
90 RPM    15 rotations
100 RPM   16-17 rotations
110 RPM    18-19 rotations

0:00-3:00 | Seated Flat | 80-95RPM | Warm-Up. Gradually increase cadence. RPE 3.

3:00-5:00 | Seated Flat | 80 RPM | Stay disciplined at this cadence with light resistance. Continuation of your warm-up. RPE 3.

5:00-7:00 | Standing Flat | 70 RPM  | Add enough resistance to support your weight out of the saddle. Come up to Hand Position #2. RPE 4.

7:00-9:30 | Jumps | 70 RPM | 10 seconds in and out of saddle from Seated Climb (small incline) in Hand Position #2 and up into Standing Flat in Hand Position #2. RPE will elevate to 6 because HR will increase!

9:30-13:00 | Seated Flat | 80-100 RPM | Recover. Allow heart rate and breathing to come back down. Start at lower end of cadence range. As you feel HR recover, gradually increase speed and hold at steady rate. Slow, deep, intentional breathing!

13:00-15:00 | Seated Flat | 90 RPM |

15:00-17:00 | Standing Flat | 80-90 RPM | RPE 4.

17:00-18:30 | Jumps | 90 RPM | 10 seconds in and out of saddle from Seated Climb in Hand Position 2 and up into Standing Flat in Hand Position 2.

18:30-21:30 | Seated Flat | 80-100 RPM | Recover. Allow heart rate and breathing to come back down. Start at lower end of cadence range. As you feel HR recover, gradually increase speed and hold at steady rate. Slow, deep, intentional breathing!

21:30-23:30 | Seated Flat | 100 RPM

23:30-25:30 | Standing Flat | 90-100 RPM

25:30-27:00 | Jumps | 100 RPM | 10 seconds in and out of saddle from Seated Climb in Hand Position #2 and up into Standing Flat in Hand Position #2. RPE will rise to 7/8 due to jumps!

27:00-30:00 | Seated Flat | 80-100 RPM | Recover. Allow heart rate and breathing to come back down. Start at lower end of cadence range. As you feel HR recover, gradually increase speed and hold at steady rate. Slow, deep, intentional breathing!

30:00-31:30| Seated Flat | 95-110 RPM | Option to ride at lower end of range to maintain steady cadence.

31:30-33:30 | Standing Flat | 100-110 RPM

33:30-35:00 | Jumps | 100-110 RPM | 10 seconds in and out of saddle from Seated Climb in Hand Position #2 and up into Standing Flat in Hand Position #2. RPE will rise to 7-8 due to jumps!

35:00-36:00 | Seated Flat | 80-90 RPM | Recover.

36:00-37:00 | Jumps | 80-100 RPM | Slightly add resistance. RPE 4. Complete 4 jumps up into Standing Flat in HP#2 and back down to Seated Flat in HP#2. RPE will rise to 7/8 due to jumps!

37:00-38:00 | Seated Flat | 80-90 RPM | Recover.

38:00-39:00 | Jumps | 80-100 RPM | Slightly add resistance. RPE 4. Complete 4 jumps up into Standing Flat in HP#2 and back down to Seated Flat in HP#2. RPE will rise to 7/8 due to jumps!

39:00-40:00 | Seated Flat | 80-90 RPM | Recover. Allow heart rate and breathing to come back down. Slow, deep, intentional breathing! RPE 3.

40:00-43:00 | Seated Flat | 80 RPM | Cool-down. RPE 3.


Calf, Quad, Hamstring, Hip Flexor, Shoulders, Back, Neck…

Ivory Latta’s Academy: It’s Bigger Than Basketball

Source: www.ivorylatta.com

Permission to use photo granted from Ivory Latta. Source: http://www.ivorylatta.com

Washington Mystics (10-6) led by as many as 24 points and the Seattle Storm (5-14) were never able to recover from such a huge deficit during yesterday’s matinee game. The ‘Stics won 87-74 and slide into second place in the Eastern Conference. After the game, I caught up with the game’s leading scorer, Ivory Latta (20 points, 2 assists), to chat a little bit about her upcoming basketball academy in Reston, Virginia.

This is not Ivory’s first time doing her academy.

I did it in Atlanta and it was a great success, but this is my first time doing it here in D.C. I want it to be a continuous thing. [There are] a lot of girls out there that need to hear a good message they can take going into the school year so they can have their focus and be ready for their season.

As with any camp, there will be plenty of basketballs, a gym, coaches, whistles, several drills, and the squeaky sound of sneakers on the court.

It’s a skills camp. We need to get back to the fundamentals of things. You’re going to come out there and enjoy yourself and have fun, but at the same time you’re going to learn a lot of things. I’m going to put you through some college drills. You will be put through some WNBA drills.

But what will make Ivory’s Academy unique? What should campers and parents expect during the day?

Ivory Latta further breaks it down for us.

My main thing is to also have a segment of my camp where you understand it’s more to basketball. Me, being a college coach for two years, that’s my opportunity to share what I know the college coaches are looking for. My crew will be able to talk to you about social media–the things that you need to watch out for but not to put on social media because College coaches have that one person that’s looking. That’s a big thing of recruiting kids.

College coaches regularly monitor social media accounts of potential high school recruits and have often used the not-so-smart word choice in a recruit’s 140 character post on Twitter s as grounds to cease individual recruiting efforts.

Ivory further explained.

It’s not your ordinary camp because there are a lot of things I want to touch on. Kids need to [also] really take care of their money.

Financial literacy is a big topic for anyone and is especially important for athletes who may experience an influx of financial resources. In 2009, Sports Illustrated estimated that 78% of NFL players go bankrupt within two years of ending their playing careers and 60% of NBA players are scraping to make financial ends meet within five years of retiring from the league.

This camp is about learning and finessing both basketball and life skills.

I wish you could have seen the big grin on Ivory’s face as she spoke about her upcoming academy. She is super excited about local girls’ participation in her first Academy held in northern Virginia. It is bound to be a huge success!

You’re going to go through some college drills. You’re going to go through some WNBA drills. You’re going to have a good time. You’re going to learn. And all I ask of the campers is to come and bring a lot of energy.

Ivory Latta sets up the Mystics offense while the New York Liberty's Anna Cruz matches up. August 5, 2014. IPhoto credit: Mark Coleman

Ivory Latta sets up the Mystics offense while the New York Liberty’s Anna Cruz matches up. August 5, 2014. Photo credit: Mark Coleman

Ivory Latta Academy

Saturday, August 15, 2015
(girls ages 8 – 16 years old)

YMCA – Reston

12196 Sunset Hills Rd.
Reston, VA 20190

Learn more and register at http://www.ivorylatta.com.

Ivory Latta is a University of North Carolina alumna and Washington Mystics point guard currently playing in her ninth WNBA season. This season she averages 11.9 points, 2.9 assists, and 1.8 rebounds per game. She shoots 88% from the free throw line (12th overall in the WNBA), 38% from three-point land (10th overall in the WNBA), and 40% from the field. The Mystics travel to Texas to play the San Antonio Stars (5-14) on Friday, July 31 at 8:00pm ET. The game will be shown on WNBA Live Access.

Follow Ivory Latta
Twitter @IvoryLatta12
Instagram @babyivey12

FREE-ish Workout Music!

If you’re anything like me, you can’t workout without your music. It seems like going to the store and purchasing a music CD is becoming more and more outdated. (sigh) For the record, I do still purchase CDs.

Music downloads have become the primary way we purchase our favorite tunes. And on that note, this week I wanted to share a few free-ish online music download websites.

Starbucks: Get more than coffee! Look near the cash register or the little table underneath of the community bulletin board. You should find a little wallet sized card that has a free music or phone application download. I don’t know how often Starburcks replaces these cards with new music downloads, but it’s completely FREE!

iTunes: Every Tuesday, iTunes offers FREE music downloads. Go to the iTunes Store and scroll down until you see a light blue box on the left that says, “Free on iTunes.” Click on this and boom! Free music! It’s usually two tracks from any genre you can think off. I’ve scored some great songs this way.

Free Music Archive: This is quite the eclectic musical find. Click on any genre and have fun listening to some cool music selections. You can immediately download to your computer and save on your favorite listening device!

Amazon MP3’s Downloads: There are all type of free downloads here. Admittedly, you have to work a little bit to find what your music interests, but it’s FREE!

Friends & Family: This should be a no brainer. Ask friends and family if they have any CDs they no longer want. Tell them you would be happy to take them off their hands.

Local Library: This is another resource people sleep on. Did you know local libraries allow you to check-out music, movies, video games, and more absolutely amazing resources? Why not go to the library to preview a variety of CDs prior to making a future purchase?

Spotify: In order to have full control over your music and playlists, you must purchase this app. However, there are many benefits to streaming FREE music using the FREE version.

Pandora: Same thing as Spotify. Commercials get on my last nerve with Pandora music streaming, but it’s FREE!

iTunes Radio: Same thing as Spotify and Pandora. Go to the iTunes Store and scroll down on the right until you see, “iTunes Radio.”

mp3Skull.com: This is a searchable database of all types of music. All you need to do is type in the name of the artist or song and it will pop up if it’s in the database. Be mindful of the Copyright Statement.

For the record, I do not condone music piracy. Please support talented musicians and vocalists. In the words of Spike Lee, “Do the right thing!”


Does Ebola Have a Free Gym Membership?

Picture yourself in a group fitness class or on the training floor at your local gym. What do you see? Let me tell you what I see…sweat dripping, yelling or grunting with little starbursts of saliva escaping the mouth, water bottles being quickly picked up, sipped (and often slightly spilled) and tossed back down, the occasional sneeze or cough into a hand followed by grabbing a dumbbell, holding onto handle bars in cycling class, and holding child’s pose face down on a yoga mat that may have been sweated, coughed, or sneezed upon during the previous class.

All of these fluids—sweat, saliva, mucus—that trickle out of body are considered droplets. And guess what?

“Ebola is spread through droplets.” (1) Ebola at the gym?

No need to panic. Let’s just look a little closer at what the Center for Disease Control and Prevention (CDC) specifically says about droplets and the transmission of infectious diseases, Ebola in particular.

Droplet spread happens when germs traveling inside droplets that are coughed or sneezed from a sick person enter the eyes, nose, or mouth of another person. Droplets travel short distances, less than 3 feet (1 meter) from one person to another.A person might also get infected by touching a surface or object that has germs on it and then touching their mouth or nose.”
So, in summary. First, Ebola (and other infectious diseases and viruses) is spread through droplets. And second, the gym can potentially have droplets all over the place.


Don’t freak out. All we need to do is what we should have already been doing in the first place.

  • Wash your hands.
  • Avoid touching your mouth, eyes, and nose.
  • Regularly disinfect surfaces.
  • Avoid close contact with sick people.

See full detailed list of recommendations on the CDC website.

Here are a 6 tips to minimize your risk for Ebola and other viruses at the gym.

  1. Properly wrap or cover any open wounds prior to working out.
  2. Dedicate time to wash your hands after your workout and before you leave the gym.
  3. Make sure your gym has cleaning materials (preferably disposable, single use disinfectant wipes or paper towels and disinfectant spray) and you know how to access them.
  4. Arrive to group exercise class a few minutes early to properly wipe down and clean any equipment.
  5. Clean all gym equipment prior to use (and afterwards—it’s common courtesy and proper gym etiquette).
  6. Avoid close contact with anyone sick.

Remember, you cannot catch Ebola from food, water, or air. (1)

Also, a person needs to be symptomatic in order to transmit the virus. And more than likely, if a person is symptomatic, exercising may be the last thing s/he feels like doing.


(1) Center for Disease Control and Prevention. (2014). Ebola. Retrieved from http://www.cdc.gov/vhf/ebola/pdf/infections-spread-by-air-or-droplets.pdf

Related articles about Ebola and fitness:

Banks, S. (2014). Irrational Ebola fears make life difficult for Liberians in the U.S. LA Times. 

Boseley, S. (2014, October 13). How to avoid being infected with Ebola. The Guardian.

Kylstra, C. (2014, September 30). Questions about the Ebola virus that you’ve probably already googled this week. Women’s Health Magazine.

McNeil, Jr., D. G. (2014, October 3). Ask well: How does Ebola spread? How long can the virus survive? The New York Times.

Additional information about Ebola:

As of October 25, 2014, the Center for Disease and Control and Prevention reported the following total Ebola virus case count numbers:

  • Total cases: 10141
  • Laboratory-Confirmed Cases: 5692
  • Total deaths: 4922

The United States, in particular, has experienced four reported, four laboratory-confirmed cases, and one death caused by the Ebola virus. Although all four Ebola cases in the U.S. were travel-associated with individuals traveling from highly impacted areas and “localized transmission” upon return, we all must take precautions to minimize transmission.



What does BALANCE have to do with increasing MUSCLE SIZE?

Many of us have heard the saying, “we must crawl before we walk and walk before we run.” A key word missing from this old adage is “balance.” To rephrase, we must balance our body while crawling and do the same for sitting, standing, walking, hopping, running, and any other movement or static hold exercise. 

Q: “So, why do I need to do balance exercises if I’m trying to gain muscle size?”

Image source: http://www.how-to-draw-funny-cartoons.com

BONUS KNOWLEDGE: Learn more about how and why flamingos stand on one leg. Click image.

A: Balance and stability exercises help improve body stabilization, align imbalanced muscles, and increase joint strength. And with a stabilized body, balanced muscles, and increased joint strength, your body is in an ideal position to gain muscle size.

Oftentimes, we get caught up doing common exercises that involve weight machines, free weights, and group fitness classes. But the reality is that these exercises become more effective when anchored by a solid balance training program.

What exactly do I mean by balance training program?

Dynamic balance is the “ability to move and change directions under various conditions without falling,” (Clark, Sutton, & Lucett, 2014, p. 246). Balance training develops “synergy and synchronicity of muscle firing patterns required for dynamic balance and neuromuscular efficiency,” (Clark, Sutton, & Lucett, 2014, p. 248). In other words, balance training helps our muscles move more efficiently. Thus, dynamic balance is interconnected to hypertrophy (i.e., increased muscle size) and other neuromuscular skills (e.g., speed, flexibility, endurance).

The National Academy of Sports Medicine’s (NASM) integrated performance paradigm states that force reduction and stabilization are required for force production. In other words, the ability to successfully execute dynamic balance exercises (i.e., balance training) helps us increase force production for strength exercises. Increases in strength helps us achieve hypertrophy or an increase in muscle size.

Kinetic Chain

Kinetic Chain

Balance training also helps correct kinetic chain imbalances; thus, improve muscle imbalances and flawed movement patterns. As a result, joint stress is relieved, neuromuscular efficiency is improved, and we are less susceptible to injury. With increased neuromuscular efficiency, we are able to maximize prime movers in strength building exercises and in turn, increase the size of muscle fibers.

Enough with the talk about balance training.

Let’s chat about a couple of BALANCE TRAINING EXERCISES.

1. Multi-planar lunge to balance: Stand with feet shoulders width apart and pointed straight ahead. Place hands on hips. Begin with a basic single leg forward lunge. Keep toes pointed forward and knees aligned with toes. Push off the front foot and maintain balance on the back leg. Repeat. Switch legs. Repeat. You can progress this exercise in different planes of motion (frontal plane, or lateral lunge; transverse plane, or turn 90 degrees). You can also add weight (e.g., weighted vest, dumbbells) to make this exercise slightly more difficult. I found a video that demonstrates this exercise.

Single Leg RDL

2. Single leg Romanian dead lift: Stand with feet shoulders width apart and slightly raise one leg (the knee of the raised leg should be slightly bent). Place hands on hips, bend from the waist down and reach the hand opposite of planted foot down to touch toe. Planted leg will slightly bend. Keep spine in neutral position and try not to hunch over and round the back. Slowly come back up to starting position. Repeat. Note: if you can’t reach your toe, you can regress this exercise by reaching down to touch your shin or knee. You can make this exercise more difficult by standing on an unstable surface (i.e., balance beam, half foam roll, balance disc) and eventually adding weight (i.e., dumbbell).

For both exercises, play around with the duration of the isometric movement or the point in which you return to the starting position. For example, lunge forward for 1 second, hold the lunge for 1 second, return back to single leg balance and hold for 3 seconds. You can also play with the tempo of the concentric (acceleration or movement against the direction of resistance) and eccentric (deceleration or movement in the same direction of the resistance) movements. Have fun with it!

Feel free to ask me about other ways to progress (increase difficulty) or regress (decrease difficulty) these exercises.


Clark, M.A., Sutton, B.G., & Lucett, S.C. (Eds.) (2014). NASM essentials of personal fitness training. 4th ed. Burlington, MA: Jones & Bartlett Learning.

Photo Credits

Kinetic chain. Retrieved from http://www.opedix.com/kinetic-health

Pink flamingo. Retrieved from http://www.how-to-draw-funny-cartoons.com/cartoon-flamingo.html

Single leg deadlift woman. Retrieved from http://www.fitnessmagazine.com/workout/abs/exercises/ab-exercises/?page=7

Additional Reading

Millar, A.L. (2012, Feb). Improving your flexibility and balance. American College of Sports Medicine. Retrieved from http://www.acsm.org/access-public-information/articles/2012/02/02/improving-your-flexibility-and-balance

Rogers, M.E. (2012, Jan). Balance and fall prevention. American College of Sports Medicine. Retrieved from http://www.acsm.org/access-public-information/articles/2012/01/10/balance-and-fall-prevention

Zech, A., Hübscher, M., Vogt, L., Banzer, W., Hänsel, F., & Pfeifer, K. (2010). Balance training for neuromuscular control and performance enhancement: a systemic review. Journal of Athletic Training, 45(4), 392-403. Retreived from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2902034/


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