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Yoga has long been lauded for its benefits to physical, mental, and emotional well-being. But even though it makes you feel better, is yoga a workout? 

The short answer is yes. Depending on the style and intensity of your yoga session, it can indeed be a workout, with poses, speeds, and modifications to suit many different exercise goals. 

In this guide, we’ll break down the components of different types of yoga and how they can be used as a holistic approach to health and well-being. Read on to discover the ins and outs of this ancient practice and how to incorporate yoga into your fitness routine. 

What is Yoga? Origins and Practice 

Yoga is an ancient physical and spiritual practice that originated thousands of years ago in northern India. The word yoga comes from the Sanskrit word “yuj,” meaning to join, as yoga unites mind, body, and spirit. Indian monks began spreading yoga teachings to Western countries in the late 19th century, and today, yoga is practiced by millions of people around the world.

Many philosophies, schools, and branches of practice are connected by the eight limbs of yoga. Traditionally called the eight sutras, they are:

• Yamas – Principles and morals
• Niyamas – Self-discipline
• Asana – Physical postures
• Pranayama – Breath control
• Pratyahara – Inner peace
• Dharana – Concentration
• Dhyana – Meditation
• Samadhi – Enlightenment

Keeping these elements in mind, it’s clear that yoga is so much more than just a workout. Thanks to its focus on breath control, meditation, and physical postures, it’s both a spiritual and physical practice with incredible benefits for both mind and body. 

Physical Benefits of Yoga

Yoga is popular for a reason. Not only will you learn a downward dog or happy baby pose (don’t those sound fun?), but you’ll also enjoy the physical advantages of regular practice. For people of all ages and lifestyles, yoga has many physical benefits, such as:

• Flexibility – Yoga poses can help improve your body’s flexibility. 
• Balance – Yoga has been shown to improve balance. 
• Core strength – By engaging your core to enhance balance, yoga builds core strength. 
• Endurance – A regular yoga practice helps reduce fatigue while building strength. 
• Pain relief – Stretching and mobility exercises work wonders for neck, back, hip, and shoulder issues. Studies show that yoga is particularly helpful for easing chronic pain.
• Improved cardiovascular health – Yoga can reduce inflammation and blood pressure, which promotes heart health. 
• Chronic disease management – Yoga can help ease symptoms and provide comfort for individuals with arthritis, osteopenia, back pain, COPD, and other chronic conditions. 
• Improved breathing – Yoga can improve lung function, which makes breathing easier. This is especially beneficial for those struggling with chronic obstructive pulmonary disease (COPD).

By building muscle and flexibility through yoga practice, you may show up stronger to other workouts.

Wellness from Within: Mental Benefits of Yoga

As we’ve mentioned, yoga emphasizes the union of body, mind, and spirit. This means regular yoga practice can have numerous benefits for mental and emotional health, including:,

• Reduced stress and anxiety
• Improved focus and concentration 
• Better sleep
• Menopause relief
• Help with quitting smoking

Plus, participating in group yoga classes can connect you with a like-minded community. 

Different Types of Yoga 

There are many types of yoga practice to choose from. Some, like Vinyasa and Ashtanga, are more physically demanding and provide a more intense workout. Others, like Hatha and restorative yoga, focus on meditation and breathing techniques. 

Depending on your needs, you may benefit from specific practices, such as:

• Prenatal yoga (pregnancy yoga)
• Yoga for menopause symptoms
• Yoga for chronic pain

Otherwise, there are a variety of potential workouts based on common types of yoga. Let’s go through a variety of different practices. 

Vinyasa

One of the most common practices, Vinyasa has become a catch-all term for many types of yoga. It can be very active or adapted for a slower flow. Generally, a Vinyasa yoga class provides a fast-paced workout with plenty of breathwork integrated throughout, helping build both muscle strength and lung capacity. 

Vinyasa can also be used in a hot yoga class, held in a heated room to improve flexibility and sweat out the stress of the day.

Ashtanga

This energetic yoga links breath and movement by rapidly moving between postures. There are three levels: primary, intermediate, and advanced. In Ashtanga yoga, you repetitively perform poses until you or your instructor feel ready to move on. It requires strength and endurance, making it an effective workout. 

You may also hear the term power yoga, which is a fast-paced workout combining Vinyasa and Ashtanga methods. 

Iyengar

Iyengar yoga seeks to improve balance, strength, and flexibility. It incorporates materials like blocks, chairs, straps, and bands to help anyone reach their correct alignment in a pose, no matter their ability or flexibility. Iyengar is appropriate for any age or experience level.  

Bikram (Hot Yoga)

Also known as hot yoga, Bikram yoga takes place in a room heated to about 105 degrees. Since it’s so hot, it’s a challenging workout for those who aren’t used to sweating so much. Remember to wear light clothes, drink lots of water, and take breaks.

Hatha

Perfect for beginners, Hatha is a welcoming introduction to yoga. It combines foundational elements like asana, pranayama, and meditation, and is much less physically active than other types of yoga. This smooth flow can always be sped up for a more rigorous workout. 

Kundalini

Kundalini is a spiritual practice that releases energy through traditional yogic methods like asana, pranayama, and meditation, with the additional elements of chanting and song. Like Hatha, it can be adapted for different energy levels.

Yoga Poses for Workouts

So, now you understand how some types of yoga are more well-suited to exercise than others. Breathing and meditation are grounding forces throughout any yoga practice, but strength training, flexibility, and endurance require certain yoga routines.

Whether you prefer at-home yoga or a local class, here are some yoga poses that provide a powerful workout:

• Squats – That’s right, this typical gym move is also a yoga pose. Holding steady in a squat strengthens your legs, core, and back. 
• Plank – Try a high-to-low plank, also called chaturanga dandasana, for some serious strength training. Get into position with your hands flat, arms straight, shoulders squared, and feet at the other end of the mat. Tuck your elbows, lower your body, hold as long as you can, and push back up again.

• Dolphin pose – This arm workout is similar to downward dog, except your forearms are on the mat instead of your hands. Forearms and hands stay flat on either side of your head, hips push up, and feet walk back. 
• Boat pose – Build balance and core strength with boat pose. Sitting down, lean back to balance on your tailbone. Your legs extend up and out, making a V shape, while your arms stretch out parallel to the mat. Hold until you feel the burn. 
• Lunges – Another pose you might already be familiar with, lunges help with flexibility and leg strength in yoga. Lunges can be front to back or side to side. Make sure to keep all parts of your feet on the mat (don’t lift your heels or toes), knees above your ankles, and back straight. Engage your core to take your workout up a notch. 

Yoga workouts are for everyone—there are adaptable practices for any age, experience, and ability. 

Enhance Yoga Routines for a Better Workout

Interested in adding even more fire to your yoga exercises? Remember to keep incorporating breathwork, and try out these tips and tricks:

• Hold poses longer – Challenging yourself to hold difficult postures will help build strength and balance. Instead of setting a time limit for each pose, try holding as long as you can. 
• Add repetitions – Creating circuits of different poses helps increase endurance, set goals, and establish longer workouts. 
•  Engage your core – Throughout your workout, focus on engaging your core muscles while still keeping your back straight. 
• Raise a limb – Make poses more difficult by lifting a hand or leg off the mat. Make sure to evenly modify both sides of your body throughout your workout. 

No matter where you start, integrating yoga into a regular workout routine promotes countless physical and mental benefits.

Start Your Yoga Journey with Chuze Fitness

Chuze is an all-inclusive gym experience committed to low costs and accessible fitness. Our extensive facilities are chock-full of amazing amenities—like red light therapy, CryoLounges, HIIT studios, pickleball courts, saunas, swimming pools, turf areas, and more. 

Sign up for a group fitness class to practice yoga with an expert instructor and other friendly peers. We combine Vinyasa flow with exercises that build muscle, strengthen your core, boost cardiovascular health, and test endurance. With restorative breathwork and stretching, you’ll leave our yoga routines feeling like a whole new you. Even better, these affordable yoga classes are included in several membership plans. 

Chuze currently operates in California, Colorado, Arizona, New Mexico, Texas, Florida, and Georgia. Once you find a location near you, explore our three gym memberships available, with plans starting as low as $15.99 a month. Sign up today, or try a free 7-day gym trial. 

Sources: 

Medical News Today. How does yoga work? https://www.medicalnewstoday.com/articles/286745. 

Healthline. Practicing the 8 Limbs of Yoga Will Help You Understand Yoga as It Was Meant to Be. https://www.healthline.com/health/fitness/the-8-limbs-of-yoga. 

John Hopkins Medicine. 9 Benefits of Yoga. https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-benefits-of-yoga. 

Healthline. A Complete Guide to the Different Types of Yoga. https://www.healthline.com/health/fitness-exercise/types-of-yoga. 

US News & World Report. 7 Best Yoga Poses for Strength Training. https://health.usnews.com/wellness/fitness/articles/yoga-poses-for-strength-training?onepage/

 

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

 

 

Sharing a roundup of my favorite wellness products from 2024! If you’re looking to use FSA/HSA credits before they expire, I’ve included these little asterisks *** for companies that will accept FSA/HSA or can be potentially reiumbursed with a medical letter of necessity. Of course, check with your doctor and insurance provider!

Hi friends! How are you? How was the weekend? I hope you had a great one. Ours was low-key and lovely. We went out to dinner with friends, I taught two barre classes and we did some holiday baking.

For today’s post, I wanted to share a roundup of my favorite wellness products from 2024! These are perfect as we finish out December, start to make health and new year’s goals, and also use up any FSA or HSA credits before they expire. I’d love to hear about your favorite health/wellness products that you’re loving, too!

Just a heads up that I don’t use an FSA or HSA, but I know so many of you do, so if you have any helpful tips, please share them in the comments.

(Note: I’ve also tried to include newer products for this year, but am also featuring some tried and true faves that I still use all the time. Because I love all of these products so much, I’m an affiliate for many of them. These links enable me to earn a small kickback and they support our family and this little blog. Thank you so much to those of you who shop through my links!)

My favorite wellness products from 2024

***Nutrisense CGM

This is a fairly newer find – I’ve been using them on and off for about two years – and I think it’s one of the most valuable things you can do for your metabolic health. SO many of us are insulin resistant, and by wearing a CGM, you can get instant data on how your workouts, sleep, nutrition (especially sugar and alcohol), exercise, stress, and habits affect your blood glucose levels. I like to wear one every couple of months just to check in, and my blood sugar is something I’ve been trying to monitor since my numbers are often a little higher than I’d like them to be.

They also offer nutriitonist calls that are often covered by insurance! I have one booked and can’t wait to try it. Check out the CGM plans here and use the code GINA50. It’s perfect timing to order now and then you’re ready to go after the holidays.

Clearly Filtered pitcher

This pitcher filters out 360+ contaminants and is super easy to use. I just fill it with water from the fridge and structure it next to my Somavedic. I like these filters because they’re inexpensive (about $100) and you just replace the filter every 3 months. We also have an AquaTru reverse osmosis filter for under the sink.

Lifewave patches 

These are a very recent fave and the Pilot and I are both obsessed. I’ve noticed a huge difference in my energy, productivity, focus, and libido lol. We use the X39. The Pilot has way more energy! From what I’ve heard, the results get better with time. A girl in my barre class yesterday said she’s been using them for over a year and has had a ton of hair growth – her hair was thick and gorgeous. You can read more about my experience here!

Dr. Cabral Detox

This detox is a gamechanger and I absolutely love completing it every quarter. Our bodies are incredible at “taking out the trash” on their own, but the reality is that they weren’t designed to be subjected to so many toxins on a regular basis. Toxins are a stressor on the body, and I love this detox to give my liver some extra support and a nutrient boost. You can read more about my experience here – I always sleep well and notice that inflammation decreases in my face – and order your detox kit here. We start as a community on January 13! (If it’s your first time joining in, use FITNESSISTA10 at checkout)

***Lumen

Lumen is a pretty amazing tool to assess metabolic flexibility and how effiently your body burns carbs and fat. You breathe into the Lumen and the CO2 levels in our breath helps Lumen to determine our Respiratory Exchange Ratio (RER). It rates this on a scale of 1-5 (from 1 to 5; 1 is mostly fat and 5 is mostly carbs) and this number is based on whether we’re predominantly burning carbs or fat in that moment. Lumen suggests a macro split for the day, depending on your RER, your workout for the day (you can input each day’s workout into the app), sleep, and previous day’s data. You can read more about my experience here. 

Lumen’s technology has drastically improved over the past year and you can now add photos of your meals, get custom meal suggestions to fit your macros, and watching tip videos and tutorials through the app. You can check it out here and use the code FITNESSISTA. *I did some Googling and it looks like you can submit reimbursement for HSA if you have a letter of medical necessity.

***Oura ring

I hopped on the Oura train years ago and instantly fell in love with the data and sleep tracker. I took a break while I was healing over the past year and a half, but have been wanting to bring it back. Oura has gotten SO much smarter and more intuitive over the past year, especially now that it can be synced with Natural Cycles.

Walking pad

I use my walking pad every.single.day. I ordered one of the cheaper ones on Amazon and I’ve been impressed with the quality. It does what it needs to do! It’s a great way to get in steps during conference calls and studying IHP materials. 

Vivarays

I’ve tried SO many blue light blockers and these are by far the best when it comes to design and quality. I was able to learn from the founder at RHS and try some on, and have some prescription 3-in-1 glasses in the works! I can’t wait to wear them while I’m at the computer. You can check it out and learn more here. My code is FITNESSISTA for 10% off.

****Air Doctor

Air Doctors have changed our lives and we now have one in almost every room of the house. They filter so many nasty particles from the air – when you open the filter to change it, it’s wild to see how much is floating through the air. My full review is here. 

Owala water bottle

I officially retired my Stanley and have been LOVING the Owawla. There is an optional internal straw; you can use it, or simply drink from the bottle. They’re stainless steel, easy to water, and great for travel since they don’t leak.

***Canopy filtered showerhead

If you filter your drinking water, showing and bathing water is a great next step. The Canopy removes contaminants from water, including metals, microbes, bacteria and fungi, and makes your hair and skin feel super smooth and soft. Our water here in Tucson is horrible and before, I could smell the chlorine in our shower. It has zero chemical/chlorine odor now. The girls noticed a difference right away! The showerheads and amazing humidifiers are both FSA and HSA eligible.

***HigherDOSE sauna blanket, PEMF go mat and red light mask

I will sing the praises of HigherDOSE foever and ever because I use at least one every.single.day. I use the Go Mat daily for meditation. And use the sauna blanket 2-3 times per week and it feels amaaaaazing. I sleep so well and it makes my skin glow. I’m also a huge fan of the red light face mask for a mood boost and to potentially help with collagen production. Use FITNESSISTA20 for 20% off HigherDOSE faves.

Therasage weighted blanket

This weighted blanket has a silky soft cover and added EMF protection. Standard weighted blankets use harmful beads, but this one uses healing natural Amethyst, Tourmaline, Jade, Rose Quartz, and Shungite Gem Stones wrapped inside the 600-thread count bamboo blanket and duvet. It feels like a DREAM. Use code FITNESSISTA here.

Hatch alarm

If you’re sick of waking up to a blaring alarm clock, the Hatch wakes you up peacefully, first with light and then with soothing nature sounds. For it’s wind down mode, it can play a variety of nature sounds and instrumental music as the lights change, become darker, and then turn off. If you wake up feeling stressed or have a hard time winding down at night, this can be an amazing tool. 

OneSkin

This skincare includes a powerful peptide that was designed to combat senescent (aka zombie) cells, which can increase inflammation and signs of aging. I especially love their lotion – I use it every day – and their tinted moisturizer, which I mix with the Tarte bb primer and use every morning. Code is FITNESSISTA15 for 15% off!

Barefoot sneakers

This is my go-to brand and I have a full post about why they’re my fave here!

Ok friend: what’s the best wellness product for you for 2024??

I’m excited to put together my wellness and fitness preductions for next year!

xoxo

Gina

Our Pep Rally Energy Boost is back—and she’s better than ever! Meet our new Tangerine Energy Boost in convenient stick packs, perfect for tossing in your bag and taking on the go. Juicy, delicious, and oh-so-refreshing, she’s about to become your ultimate BFF. Get ready to energize your day in style!

Here’s the Tea:

We know you’re busy and caffeine is basically a non-negotiable—how else could you tackle everything on your to-do list? But not all caffeine is created equal, and we’re here to make sure you’re fueling up with the best of the best. You deserve it!

We designed Pep Rally Energy Boost to give you caffeine from the best natural sources—because you deserve clean, effective energy. Each scoop delivers 100 mg of caffeine, giving you that perfect boost without the jitters or any of the usual downsides. Need an extra kick? Go for two packets for 200 mg of caffeine, still free from the crash or unwanted side effects.

What makes Pep Rally even better? It’s packed with L-theanine, an amazing amino acid that helps reduce stress and anxiousness, so you stay energized and focused, not frazzled.

And that’s not all—Pep Rally is loaded with other powerhouse natural ingredients for long-lasting energy, including:

We also don’t gate keep here so we are sharing everything you need to know about our CLEAN energy boost!

Here is how to use our Pep Rally stick packs so you can enjoy without any stress!

Everything you need to know about ingredients, nutrition facts, etc, can be found below. Because with clean energy there are no secrets 😉

Shop Pep Rally + Our Everyday Energy Bundle here!

In 1933, an overwhelmed and frustrated woman named Frau sent a letter to psychologist Carl Jung, asking “how to live.”

(She didn’t have any Instagram influencers to yell motivational platitudes at her, I guess)

Jung replied:

“Your questions are unanswerable, because you want to know how one ought to live. One lives as one can.

…if you do with conviction the next and most necessary thing, you are always doing something meaningful and intended by fate.”

He was sharing the key to life.

It’s part of recovery communities like Alcoholics Anonymous.

It was even the title of a song in ​Disney’s Frozen 2​.

“The next right thing.”

Revisiting this story caused me to reflect on how much my thoughts on success and progress have changed over the years.

“Success” Redefined

I’ve been doing this Nerd Fitness stuff for 15+ years.

Millions of people visit the site every year, 50,000+ customers have bought stuff through NF, and our coaches have served 15,000+ 1-on-1 clients.

In that time, I’ve changed my perspective quite a bit on “success” and “living well.”

I used to think that the only path to success required militant discipline following a specific plan. I never missed a workout, and was unbelievably proud of this.

It didn’t occur to me just how much of a ​privileged and simple life​ I lived, where I was 100% in control of my time.

(Apologies to all the parents and caregivers who read my 25-year old perspective!).

Now that I’m 40, and I can see the types of people we actually help with Nerd Fitness, I’ve changed my perspective on success and “living well” fairly dramatically.

Success happens not when we learn how to do everything perfectly, but instead when we get better at staying afloat even when things go poorly.

In other words, success is learning to be inconsistently consistent. Learning to be good enough for long enough.

And that means, when life seems chaotic, narrowing our focus down to “the next right thing.”

Do the Next Right Thing

A ​recent newsletter​ from author Oliver Burkeman talked about how he’s chosen to retain a tiny bit of sanity in an overwhelming world.

It led me to these sentences from author Eckert Tolle:

“What you refer to as your “life” should more accurately be called your “life situation.” It is psychological time: past and future.

…Forget about your life situation for a while and pay attention to your life.

Find the “narrow gate that leads to life.” It is called the Now.

Narrow your life down to this moment. Your life situation may be full of problems — most life situations are — but find out if you have any problem at this moment. Not tomorrow or in ten minutes, but now.

Do you have a problem now?

When we ruminate on what already happened, and we freak out about all the things that could happen or need to happen in the future…

It’s easy to feel out of control and overwhelmed.

Which brings us back to that cliché solution: “the next right thing.”

It’s a cliché only because it’s true.

We can zoom wayyyyyy in, and narrow our focus to something that is still in our control. In some situations, yes, there is a problem right now. And we can just focus on that one thing.

But in many other situations, it’s often us worrying about all the problems that might be, or the problems outside of our control, that keeps us from taking action on the actual things we can control.

Burkeman continues:

As for telling myself I only needed to do the very next thing… you always only can do the very next thing, then the next, whether you like it or not.

It’s a little strange, actually, to refer to any of these techniques as “narrowing your horizons”, as if they involved somehow artificially limiting yourself.

Really, you’re just consciously recognizing how limited you always already were.

We all know how easy it is for us to ​overcomplicate things​.

And when the world feels like a dumpster fire, it can help to zoom way into that next decision, the tiniest goal, and just do the next right thing.

It might involve a workout or a walk, focusing on the next meal, calling up our therapist, or ​finally saying no​ to a commitment.

If “now” is the only time that exists, then “the next right thing” is the only thing that we can really do.

I’m gonna go do the next right thing for me: take a walk.

-Steve

PS: Maria Popova has ​a great writeup about “the next right thing”​ as it pertains to her life as a writer that inspired this piece.

PPS: Nerd Fitness is hiring a few remote, part-time humans (especially with flexible nights and weekends) to take inbound, scheduled calls from potential clients interested about our 1-on-1 coaching. ​Click here to learn more​.

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Having tried both ATG squats (for years I might add) and 90-degree squats I can tell you unequivocally that 90-degree squats are superior in every aspect.

Most movements will provide some benefit. When performed incorrectly they will also produce a variety of consequences. Optimal movement maximizes the benefits without any consequences, as the movements are therapeutic to the body. Read more about the consequences of faulty mechanics here.

Eliminating energy leaks, optimizing body alignment, maximizing core activation, stabilizing the hips and pelvis, creating high levels of intramuscular tension, maintaining neutral spinal alignment, producing proper foot and ankle activation, and maximizing eccentric induced co-contraction will inevitably produce an optimal 90 degree squat that looks almost identical across individuals. In contrast, moving significantly past 90 degrees results in energy leaks, sacrifices alignment, decreases core activation, destabilizes the hips & pelvis, produces faulty foot & ankle mechanics, and forfeits optimal levels of intramuscular tension.

Squatting significantly past 90 degrees reinforces dysfunctional movements & dysfunctional activation patterns that not only impact the squat but transfer into everyday life as well as athletic performance. And yes, there is such a thing as dysfunctional movement.

It’s time to stop beating around the bush & trying to be politically correct in the fitness industry. When something goes against the foundational elements of physiology & biomechanics then, yes, we need to call it for what it is not sugarcoat it and say it’s ok. Teaching people that dysfunctional mechanics on a squat or any other movement is acceptable as long as it feels natural is not a way to “empower” them. Instead, it’s setting them up for failure. Teaching individuals to move properly is the ultimate self-empowering tool as it provides them with the ability to move, exercise, & stay active without continual pain & injuries. Read more about pain science and injuries here.

Not only will a proper squat you spare your joints but you’ll maximize your athletic performance, alignment, muscle function, strength, & hypertrophy.

Squatting to 90 degrees requires much greater levels of muscle activation and full body tension compared to collapsing and going deeper which to a great extent relies more on passive structures rather than one’s muscles for support.

Few if any squat studies have been carried out using proper training, coaching, and cueing all of which has a massive impact on the activation patterns of a squat. In fact, with sloppy mechanics and poor intramuscular tension, an individual will likely need to use excessive depth to achieve any semblance of intense muscle activation.

A very sloppy and lousy 90-degree squat may in fact be inferior to an ATG squat in terms of growth as you’ll need the extra ROM to achieve any appreciable muscle activation. However, a crisp and perfectly dialed in 90-degree squat represents the optimal method of squatting under heavy loads and high impact. Tying together the principles of structural physiology, biomechanics, neuromuscular physiology, osteokinematics, functional anatomy, muscle spindle function, and anatomical levers leads to one conclusion: 90 degree squats are optimal!!!!! Research study findings that suggest otherwise, contradicting foundational elements of human physiology and biomechanics are likely the result of inadequate coaching and cueing of subjects – a very common issue in many kinesiology research studies. In fact when we examine in vitro studies which are often more reliable & tell us more about what’s occurring in the human body at the cellular & structural level, not just in vivo studies which often involve greater human error & poor coaching & cueing this is where it becomes quite clear that 90 degrees is optimal for the human body.

With that said it’s important that we examine all relevant forms of research and data including both in vivo and in vitro studies as well as various forms of quantitative data, qualitative data, case studies, single subject studies, human subjects studies, animal studies, in situ studies survey analysis, as well as reliable forms of experiential and anecdotal evidence from qualified professionals in the field. We then have to examine where everything is congruent and comes into alignment and agreement. We can’t simply isolate one specific area of research that happens to fit our specific agenda and push that while simultaneously disregarding all fundamental concepts of human physiology and biomechanics, which unfortunately is what many who advocate ATG squats do.

Many lifters are quick to justify their excessive squat depth by suggesting that they’re taking advantage of the stretch reflex. However, this argument is inherently flawed. In fact, what many consider to be effective utilization of the stretch reflex has little to do with the stretch reflex at all. Rather it’s a rebound effect that’s a byproduct of bouncing off of their tendons, ligaments and connective tissue as if they were flimsy and fragile springboards. This is, in fact, diametrically opposed to how one would ideally go about activating the stretch reflex mechanism. In reality the stretch reflex relies on high levels of muscular stiffness and intramuscular tension, which doesn’t occur in excessively stretched positions as opposed to moderately stretched positions such as 90 degrees. This becomes evident when watching individuals perform plyometrics as you’ll never see well-trained athletes perform these with excessive ROM. Instead they’ll use movements that are closer to 90 degrees in order to maximize the powerful spring-like reaction produced from a proper stretch reflex.

A passive 3rd world squat is used for chilling and has absolutely nothing to do with an active squat that involves high level forces, impact, and load. Don’t confuse one with the other.

Many equate a toddler’s squat with ATG squats perpetuated by the fitness industry. However, a baby’s squat represents movement that involves very little neural activation, motor control, and muscle recruitment as these tiny humans are still in the early developmental stages of motor learning. Not a single movement performed by a toddler can be considered high quality or one that involves highly skilled recruitment patterns. Instead it is considered crude and underdeveloped. So why is the ATG squat an exception? If an ATG squat, which is essentially the same as a baby’s squat, represents the epitome of optimal muscle function, then perhaps having the ability to suck on your toes should be the new standard for measuring hip mobility.

“Squat depth & range of motion should be determined primarily by your training goals. If your training goals are decreased strength, increased joint pain, degradations to natural body mechanics, herniated discs, sciatic issues, chronic low back pain, blown out knees, foot and ankle aberrations, decreased jump performance, degraded gait mechanics, constant muscle tightness, and the need to continually perform foam rolling, stretching, soft tissue work, cupping, dry needling, and other “therapeutic modalities” to eliminate the associated pain, then keep squatting ATG or below parallel. However, if you’re goal is improvements in size, strength, performance, power, body mechanics, muscle function, posture, proprioception, balance, stability, and mobility as well as decreased joint pain and muscle tightness then you’ll want to squat to approximately 90 degrees. Remember it all comes down to training goals & objectives. This has nothing to do with individual anthropometrics & anatomy but instead scientific principles of biomechanics, structural physiology, & neurophysiology that remain constant from human to human unless of course you hail from another planet. After years of studying kinesiology & neuromuscular physiology I can tell you this concept remains the same whether we’re talking about advanced athletes or geriatric populations”

Is the previous statement a bit of an exaggeration? Not really. Will ATG provide some benefit? It depends. If we take someone with no prior training, performing ATG squats will provide some obvious benefits. However, if we take an athlete trained with optimal 90-degree mechanics and have them switch to ATG squats, they’ll actually experience decreased power, strength, mobility, stability, and overall muscle function, not to mention possible joint pain. In other words, just because something works to a degree doesn’t mean it’s the optimal method. Remember good is the enemy of best.

I’ve witnessed this firsthand on multiple occasions with athletes I’ve coached who experienced decreased pain and injuries, not to mention increased power and strength, once we incorporated 90-degree eccentric isometrics. Unfortunately, in certain circumstances, once the athlete returned to their team and the strength coaches required them to squat deeper not only did they experience significant reductions in power, strength, and muscle mass but the injuries, pain, and inflammation they had before we started training, began to re-occur. So no, as evidenced by cases such as these, the aforementioned statement is by no means an exaggeration.

Just because a lifter doesn’t injure themselves when squatting deep doesn’t mean their squat is optimal. I’ve seen a very strong correlation between athletes who perform deep squats and hamstring and groin pulls. This is likely due to the carryover of deep squatting mechanics, and the associated disruption of the optimal length tension relationship in these muscles, to their sprint mechanics, which oftentimes produces over-striding and frequently results in pulls to the hamstrings, groin, and hip flexors. With that said, squatting to excessive depth really wouldn’t be as big of an issue if the effects were isolated to the squat itself. However, based on principles of motor learning we know that movement transfers and impacts other related motions. Therefore, performing movements, or in this case squats with excessive ROM, not only negatively impacts the body during the actual training session, it can also carryover to other activities including running, jumping, kicking, lunging, hinging, and even walking with long lasting detrimental effects.

 

 

It’s “Tasty Tuesday”, where every week we bring you new, fresh, local, healthy recipes and food tips. Find out what is in season, and what will keep you fuelled during and after your work outs!

Some really delicious foods are coming into season. There’s some overlap right now, which means asparagus is still coming in, and morel mushrooms are just being foraged! Which means it’s time for one of my favourite recipes: Lemon Risotto, from The SoBo Cookbook from Tofino!

 

Make Your Meal Even Healthier Tip:

 

This dish is great as just a side to a main dish like the Herb-Crusted Halibut recipe that the cookbook also features. The recipe calls for veggie stock, so obviously I used the homemade version I keep in my freezer (far less salt!). You can make it vegan by using vegan butter to fry up the shallots and garlic, and skip the added pecorino cheese. It’s pretty darn creamy as is!

 

 

Click through for recipe!…

Adapted from The SoBo Cookbook

Serves 4 (I was able to half it as well)

INGREDIENTS:

– 1/4 cup olive oil
– 1 cup arborio rice
– 2 medium shallots, minced
– 3-4 minced cloves of garlic
– 1/2 cup dry white wine
– 4 cups of vegetable stock (heated in separate pot)
– 1/4 cup of lemon juice (one large lemon)
– 1/4 cup butter (vegan, optional)
– 1/4 cup vegan parmesan (optional)

– 8 large fresh morel mushrooms, cleaned
– 8 stalks of asparagus, cut into 4 pieces each
– 1/2 cup fresh or frozen peas

 

INSTRUCTIONS:

Heat the olive oil in a heacy bottomed pan over medium-high heat. Add the rice and stir with a wooden spoon. Add the shallots and garlic and stir for a few minutes more to toast the rice.

When the rice STARTS to brown, add the wine and stir until the rice starts to absorb the wine.

Before fully evaporated, add one cup of hot veg stock and stir constantly. Stir until almost fully absorbed and then repeat this process until all stock is used. (approx 20 mins)

Add the lemon juice and stir to mix well. Set to the side

Slice the cleaned mushrooms into quarters (rings) and heat a small amount of butter or olive oil in a sauté pan over medium heat. Add the mushrooms and cook for 3 to 4 minutes, tossing often. Season with a little bit of salt & set to the side.

While cooking the mushrooms, boil a pot of water to blanch the asparagus and peas for 45 seconds. Drain and add to the lemon risotto.

Add the optional butter and cheese, and stir until melted.

And finally fold in the mushrooms.

Can be served as a side dish for 4 plates, or a main for 2.

ENJOY!

Let us know if you make this recipe by posting it on instagram or twitter and using the #LiveBarreLife hashtag! And if there are any specific meals, fruits, veggies, or meats, you’d like to see on the blog!

 

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photos and recipe by: Christine McAvoy

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The summer may be well and truly kaput, yet your travel aspirations invariably live on… The deluge of the past week has unquestionably marked the seasonal transition to Autumn, and whilst we weren’t exactly travelling abroad en-mass over the summer, the ‘Blighty staycation’ certainly came in handy as a welcome relief from cabin fever. Whilst I have around 8 more weeks until my little one bids a hello to the big wide world, I will try to punctuate the weekends with a few more mini countryside/coastal getaways. Given my size as a heavily pregnant woman, the items filling my getaway bag look altogether different to my usual Active Escapes! This post shows 10 key essential items I pop in the bag when I’m after a wellbeing escape to some wonderful part of the country, as you might be considering this ‘fall’! Read on, dear reader…

SO WHATS IN MY DAY TRIP BAG?

Fitness Essentials:

i) KEEPING TRACK: Apple Watch Series 6 to track my health stats. The data I want to record and check out daily is my calorie burn, number of steps, number of flights climbed, heart rate range, average and peak, blood oxygen levels… and how my ‘Shared’ competition fared for the day! I find a little step-based oneupmanship can be quite motivating when I’m thinking of stopping!

ii) THE KIT: Lululemon Align leggings and yoga mat – not only does this enable your practice anywhere, but it also turns out to be the perfect beach blanket on which to lie for pebbled, British beaches – so if you’re planning a coastal Autumn escape, this is a bag essential.

iii) SOMETHING IS AFOOT: Adidas Trainers …in hindsight, white may not be the most practical colour given the resurgent mud, but it’s nothing a good wash won’t clear up :). The Boost midsole remains the most comfortable thing underfoot to my mind, and oh the silhouette looks so crisp.

iv) NOW LISTEN HEAR: AirPods Pro – these are crucial to keep the mind exercised; silently imbibing the distilled wisdom of the podcast literati is the best way to pass long walks. To complement this, I keep a fully charged Anker powercore bank in my bag too, as i never want to be caught out on a day out after heavy technology use!

Blogger & Beauty Essentials?

v) SNAP! An awesome camera – I used my Apple iPhone 11 Pro to capture this breathtaking landscape (see images below!) and I’m getting closer to not requiring a hulking professional camera body!

vi) SMELL DIVINE: One of my favourite women’s perfumes the delicious smelling Flora from Gucci – the scent of a fragrance can be both comforting and transportive at the same time, and this has always been a staple travel scent for me, full of subtle romance and energy. A cute little 30ml ‘voyager bottle’ is always to be found in my travel bag!

vii) RE-GLAM: Hair Essential – long country walks, or salty coastal air tend to take a toll on my hair. I always pack a bottle of my favourite Kerastase Elixir Oil spray to replenish and nourish through the day, with a wide-toothed comb to help evenly distribute it.

viii) SHOW SOME TEETH! Nothing ruins a care-free day out in the rolling hills like the paranoia of an un-removable piece of spinach wrapped in-between the teeth. It remains something I am hyper-attuned to, and as such, I never go anywhere without at least 5 floss picks in my bag.

Sustenance?

ix) DRINK UP: Icy water in my ‘Stay Hot Keep Cold‘ Bottle (28-degree heat required some serious hydration)

x) OMNOMNOM: A heart-healthy assortment of Nuts packed with protein and good fats from Graze. Awesome energy to draw upon throughout my hike.

All photos shot at Coworth Park, which I reviewed HERE.

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THIS POST IS A SPONSORED COLLABORATION WITH NOTINO.  FOR MORE ABOUT WHY I TAKE ON SUCH PROJECTS, PLEASE SEE MY DISCLOSURE PAGE. THANK YOU.

Our homemade almond milk recipe method uses only 2 ingredients and requires you to mix them in a blender and enjoy. It’s that simple! Watch the video here.

Store bought items can oftentimes be overly processed, expensive and contain strange ingredients that are hard to pronounce. Instead of wondering what all those funky words mean on the back of your plant-based milk carton, try making your own. 

Making homemade recipes from scratch might bring up feelings of frustration when you start factoring in the time it takes to buy ingredients and make your own version of store bought items, but we promise, this recipe is so easy that you’ll be shocked to learn that you could have been making your own milk for years in less than 5 minutes!

Not only is this option better for your wallet, but it eliminates the presence of gums and other unnecessary ingredients in store bought plant milk. You’ll also be helping the environment by choosing to reduce waste. It’s a win-win for everyone.  If you’re making a smoothie, all you have to do is make the milk first by adding almond butter and water, blend, then add in your fruit and protein powder to enjoy. It’s that simple!

Ingredients:

• 1 tbsp almond butter
• 3 cups of filtered water

Directions:

1. Add almond butter and water to a blender.
2. Blend for 45 seconds or until creamy.
3. Store in an airtight container and you’re done!
4. Optional: strain the milk to remove sediment. This step is not necessary, but might help to make the milk even smoother if you’re making a large batch to store and use later. 

Importance of Workout Splits

Before we discuss the best workout splits, it’s important to understand why they are crucial for optimal results. A well-designed workout split allows for adequate rest and recovery between training sessions, which is essential for muscle growth. By targeting different muscle groups on different days, you can ensure you’re giving each muscle enough time to recover and grow.

Traditional Body Part Split

One of the most popular workout splits is the traditional body part split, where you train different muscle groups on different days. For example, you might have a 4 Day Workout Routine or a 5 Day Workout Splt – such as a chest day, back day, leg day, etc. This split is great for experienced lifters who want to focus on specific muscle groups and have the time to train 5 days a week.

Push/Pull/Legs Split

Another effective workout split is the push/pull/legs split. With this split, you focus on pushing movements (such as chest and triceps) on one day, pulling movements (back and biceps) on another day, and legs on a separate day. This split is great for balancing muscle groups and ensuring you’re hitting all major muscle groups each week.

Full Body Split

For beginners or those with limited time, a full-body split can be very effective and as little as a 3 Day workout routine each week. With this split, you train your entire body in each session, 3-4 times a week. This allows for frequent stimulation of all muscle groups and is great for building a solid foundation of strength and muscle mass.

Choosing the Right Workout Split

When choosing the right workout split for you, consider your fitness level, schedule, and goals. If you’re a beginner, starting with a full-body split is a great way to build a foundation of strength and muscle. As you advance, you can transition to a more specialized split like the traditional body part split or the push/pull/legs split.

It’s important to listen to your body and adjust your workout split as needed. If you’re feeling fatigued or not making progress, it might be time to switch things up. Experiment with different splits and see what works best for you.

So the e most effective workout split for gaining muscle and strength will depend on your goals and schedule. Whether you choose a traditional body part split, a push/pull/legs split, or a full-body split, the key is consistency and progressive overload. Make sure to fuel your body with proper nutrition, get enough rest, and stay consistent with your training. With the right workout split and dedication, you can achieve your muscle and strength goals.

In conclusion, finding the most effective workout split for gaining muscle and strength is a personal journey. Experiment with different splits, listen to your body, and stay dedicated to your training. Remember, consistency is key when it comes to achieving your fitness goals.

So, what is the most effective workout split? The answer is simple – it’s the one that works best for you and helps you reach your fitness goals. Experiment, stay consistent, and watch your muscles grow stronger every day!