Melissa Upchurch

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5 Killer Cycling Workouts For 2018

Best Chocolate in the U.S.

Editors of Food & Wine reveal their picks for the best chocolate in the country.

Tip: Stop Stretching Your Lower Back

Stretches for the low back can backfire, leading to more tightness and pain. Do this instead.<p>This Stretch Can Make Things Worse<p>Check out the warm-up …

Pain

Tip: The Best Exercise for Hip Mobility & Strength

Your hips are designed to be mobile and powerful. So train them that way. Here's how.<p>You see it at every gym: quarter-squat lifting with heavy …

12 everyday stretches that will help you stay flexible and fit at any age

When it comes to stretching, there are a lot of options to choose from.<p>But what are the best everyday stretches for anyone looking to avoid sore muscles, get more flexible, and protect his or her muscles from injuries?<p>We turned to Marilyn Moffat, a professor of physical therapy at New York …

13 Bottoms-Up Kettlebell Exercises That Build Shoulder Strength and Stability

Chances are, if you’ve used kettlebells before, you know how to swing 'em, which uh, gets a little boring after awhile. So how can you switch things …

Workouts

One-Pot Bountiful Bean Stew

<b>Ingredients</b><p>1½ tablespoons olive oil<br>• 1½ cups chopped onion<br>• 2 cups cubed peeled butternut squash*<br>• 2 cups chopped red or yellow or orange bell peppers (or mixture), about 2 large bell peppers<br>• 1 cup cooked garbanzo beans or about 1/2 can, drained and rinsed*<br>• 1 cup cooked white beans (Great Northern, Navy or …

Simple 15-minute total body workout

With a new episode published every Monday, our new fitness series showcases a range of fun and easy-to-follow workouts designed to reinvigorate your lifestyle.<p>In this, the second video in the series, Frame instructor Adam Tench takes you through a total body workout you can complete at home without …

Tip: Pop Your Sacrum to Squat Better

Your glutes won't fire properly if your sacrum is out of alignment. Try this and save a trip to the chiropractor.<p>When Half of Your Butt Won't Work<p>If …

Rotation Training for Athletes & Lifters

The 7th Functional Movement Pattern<p>The 7th Movement Pattern<p>Rotation is actually NOT one of the 6 foundational movement patterns (squat, hinge, lunge, …

Tip: The Renegade Row

The compound exercise attacks a weak core, improves performance, and stimulates muscle growth. It also prevents injury and builds a rock-solid …

Last Longer on Downhills by Training Eccentric Muscle Contractions

Go into any official race hotel the morning after a trail race with steep downhills, and you will see a zombie story unfold. Half-dead runners limp …

Exercise

​The Workout That’s Just As Effective As Physical Therapy For Back Pain

​You might be able to shelve your meds afterwards<p>A barking back can do more than derail your gym plans—it can make even everyday activities feel insurmountable. But popping pills for back pain can do more harm than good, as we reported. So what can you do to feel better?<p>You might want to …

Physiotherapy

Kettlebell Workout: Cycle 1, Week 2, Day 2

<b>Welcome to the RKC Kettlebell workout from coach Dini Leopoldo.</b> Two new workouts are posted each week - on Tuesday and Thursday - and can be done on …

Tip: The Plank Pull

Good at planks? Yeah, well who isn't? Time to ramp up your anti-rotation and anti-extension strength with this more challenging variation.<p>Test your …

Workouts

The 5 Toughest TRX Exercises for a Full-Body Workout

If you’re tired of circuiting 20 different machines just to finish your total-body workout, try suspension training with a TRX, an all-in-one piece …

Suspension Training

3 Trigger Point Drills For Pain Relief

Fix Your Feet, Shoulders, and Hips<p>If you want to increase mobility, strength, power, or muscle mass, you need to create a pain-free environment from …

5 Simple Solutions for Anterior Knee Pain

Patella-femoral pain syndrome, otherwise known as PFPS, is characterized by recurring pain and irritation in the front of the knee, typically …

The 10-Minute Core Workout That Prevents Injuries

So many of our daily activities, like sitting at work all day or trying a new fitness class, can lead to aches and pains. But let's be real: Nobody …

Six Stretches to Help Your Stiff Back Feel and Move Better

The reasons for feeling discomfort along your back are pretty complex, but too much sitting or staying in one position for too long can be among the …

​This Deadly 40-Minute Workout Will Shrink Your Belly

Can you handle it?​<p>This routine features a protocol known as AMRAP, or as many rounds as possible. It’s a form of density training where you seek to perform more rounds in the same amount of time from session to session. It’s a race against the clock that is ideal for rapid fat loss and metabolic …

Workouts

Why You Should Not Be Running - Mark Rippetoe

If you are a competitive distance runner or cyclist who is serious about your sport, this article has not been written for you. This highly …

Tip: The Deep Lunge Test

Test your hips for tightness before leg day, then do this drill to make them feel great.<p>Can You Pass The Test?<p>Getting feedback from your body is one …

CROSSFIT : The Quick Guide

In this day and age, we all know that making fitness a part of your life need to be a high concern in everyone’s life– it needs to end up being a …

Exercise Research Update: Sprints for Endurance Athletes, Bench vs. Band-Assisted Push Up, HIIT in Hypoxia, Stiff-Legged Deadlifts vs. Leg Curls + 5 Add. Recent Studies

If you want the latest in strength and conditioning research, today's SuppVersity article is for you!<p>I am not sure if you are following belong to the …

The Only 12 Exercises You Need To Get In Shape

Learn these moves and you'll never need to pay for a gym membership again.

Six Tips to Make Cycling More Comfortable

The only pain that you feel while riding should come from pushing yourself. If you’re feeling uncomfortable on your bike, try making one of these gear swaps.<p><b>Saddle</b><br>You might feel a bit like Goldilocks as you try to find a comfy saddle. Many cyclists end up having to try many different saddles at …

5 Fantastic Exercises You Should Be Doing After 40

<b>For many of us, finding time to train the way we would like</b> to dwindles as family and career responsibilities continue to grow as we get older. …

The Week in Review: Tech Giant on Stage

It was the event we’ve come to expect from Apple: a crowded dark room, a dramatic stage, a detailed presentation and the unveiling of new products …