November 27, 2024 R3 Coaching Team

We’ve all been there: you’re in a rush, you’re excited to hit the gym, and the thought of warming up feels like a waste of time. However, skipping this crucial step can lead to injury, less effective workouts, and slower progress. Whether you’re lifting weights, running, or engaging in a high-intensity workout, a proper warm-up is essential for preparing your body, preventing injury, and enhancing performance. Let’s dive into why warming up is important and explore an effective routine that includes myofascial release, activation exercises, corrective exercises, and dynamic stretching. Why Warm-Up? A warm-up isn’t just a way to “ease…

November 5, 2024 R3 Coaching Team

When it comes to fitness, having the right pair of shoes can make all the difference. From running to weightlifting to high-intensity interval training (HIIT), each type of workout requires a shoe that supports your specific needs. But with so many options on the market, how do you know which pair is best for your activity? In this guide, we’ll break down the best shoes for different types of fitness, the benefits of walking barefoot, and why super-cushiony shoes aren’t always the best option. Best Shoes for Running: Cushioning Meets Support Why It Matters:Running is a high-impact activity that demands…

October 30, 2024 R3 Coaching Team

Osteoporosis and osteopenia may sound daunting, but for those facing these conditions, strength training can be a powerful tool for reclaiming strength, vitality, and resilience. In this article, we’ll explore what osteoporosis and osteopenia are, how they impact our bones and lives, and why strength training should be a core component of managing these conditions. Understanding Osteoporosis and Osteopenia Osteoporosis is a chronic condition characterized by a decrease in bone density, making bones more porous, brittle, and susceptible to fractures. Often considered a “silent” disease, osteoporosis progresses gradually and often without symptoms until a fracture occurs, which may lead to…

September 24, 2024 R3 Coaching Team

Tendons are the robust, fibrous bands of tissue that connect muscles to bones. They play a crucial role in facilitating movement by transmitting the force from muscle contractions to the bones. However, tendons are also susceptible to overuse and injuries such as tendonitis, which is an inflammation or irritation of a tendon. As an R3 fitness coach, I understand the importance of maintaining tendon health and how to safely manage tendon issues through appropriate exercises and strategies. This blog will explore how to optimize tendon health through specific loading and exercises, and how working with a coach can significantly enhance…

August 28, 2024 R3 Coaching Team

Ankle mobility might not be the first thing that comes to mind when thinking about fitness, but it’s crucial for a wide range of activities both in and out of the gym. Good ankle mobility can enhance your performance, prevent injuries, and make everyday movements smoother. Let’s dive into why it’s so important and how you can improve it. Why Ankle Mobility Matters Enhances Performance: Whether you’re running, jumping, or lifting weights, your ankles play a key role. Improved ankle mobility allows for a greater range of motion, which can translate into better technique and increased efficiency. For example, in…

February 27, 2019 R3 Coaching Team

Knee valgus can be a common reason for annoying pain. Knee pain can be a big hindrance for the athlete or weekend warrior and is something that can be annoyingly common in the fitness world. One thing we tend to see at R3 Fitness is a knee valgus which is where the knees collapse inward towards the midline of the body, or “knock knees”. This collapse puts a strain on the alignment of the lower body and can cause a myriad of issues such as: meniscus tearing, ligament damage, arthritis and patellar knee tracking as well as causing a host…