All posts by Liz Marmesh

The Quiet Eye: How to Train the Way You Gaze (and Why)

The Quiet Eye: How to Train the Way You Gaze (and Why)

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Pick your favorite sport, any sport. Imagine the player you most admire walking up to the plate, getting ready for a jump ball, or prepping for a rope climb. What is the one thing they all have in common?

For starters, they are definitely not texting on their smart phone.

Jokes aside, no matter who you’re picturing, these athletes typically share an incredible ability to focus and concentrate that conveniently also makes them appear quite intimidating to their competitors.…

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Why Losing Fat Is Not the Best Goal (Plus 3 Actually Fun Goals)

Why Losing Fat Is Not the Best Goal (Plus 5 Actually Fun Goals)

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I pinched a lot of body fat as a personal trainer. At some point, it became normal to meet a stranger in the gym and, a few minutes later, claw-grab the places where they were most prone to store fat.

This person and I would then sit down and talk in-depth about their personal health challenges. The majority of the time, the prospective client would be aiming for “body-fat loss” and have not much else they wanted to work on.…

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How to Build a Better Backside (Strengthen Your Posterior Chain)

How to Build a Better Backside (Strengthen Your Posterior Chain)

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You’ve probably heard all these fancy terms before: upper cross syndrome, weak posterior chain, tight hip flexors, and anterior pelvic tilt. What do they all mean?

Boiling it down to the simplest of terms, a professional is informing you the front of your body is tight as well as stronger than the backside of your body.

Multiple factors contribute to these postural conditions: sitting and typing for hours on end, driving and gripping the steering wheel, a lax core.…

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7 Pieces of Advice for Working Out After Injury

7 Pieces of Advice for Working Out After Injury

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“Pop.” I felt the pain immediately in my low back. I stood up from the stability ball. It was just a stupid core exercise, a simple bodyweight back extension.  Then came the realization I could not set my left foot on the ground without a sharp, shooting zing of pain through my hip. [Insert expletives here.]

I did what many of us do after injury: tried to walk it off, then sleep it off, then ignore it.…

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Core-Spo: How to Take Your Plank Game to the Next Level

Core-Spo: How to Take Your Plank Game to the Next Level

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Between yoga abs, power Pilates, and core blast classes, a common theme has held true over the last decade: a good plank is worth every second of your time.

Why do planks continue to win out over crunches? Planking is a core-endurance exercise that trains your ability to isometrically contract your core muscles for longer amounts of time. And, in a plank, your abdominal wall is positioned optimally against gravity.…

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5 Simple Ways Fitness Can Actually Improve Your Work Day

5 Simple Ways Fitness Can Actually Improve Your Work Day

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I’m not going to lie. If I worked in a dress-code free zone, I would wear yoga pants and a sports tank under a suit jacket to office meetings. Heck, maybe with some nice cushy sneakers, I’d do quiet air squats in the back of the conference room instead of trying to sit still in swivel chairs. What’s the worst that could happen?…

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What You Need to Know to Get Started Indoor Rowing

What You Need to Know to Get Started Indoor Rowing

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Want to train your cardiovascular system while toning your backside? Or find a repetitive endurance exercise that does not take a toll on your joints? Or engage in a heart-rate raising sprint without tightening your hip flexors?

Indoor rowing has taken off in popularity over the last ten years, popping up in HIIT training and CrossFit workouts. Indoor rowers are also one of the least expensive pieces of cardio equipment you can purchase to add to your home gym.…

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The Best Way to Get the Most Out of Your Fitness Tracker

The Best Way to Get the Most Out of Your Fitness Tracker

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Twenty minutes into an interval training session, I looked down at my watch and realized I’d accidentally shut off the exercise-tracking feature somewhere during a front squat. Ugh.

Sweating like crazy, heart pounding, I was pretty sure my workout still counted.

Does this sound like you? Are you so used to tracking your exercise that if your technology fails, it feels like it takes away from the calories you’ve burned?…

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How to Warm-up and Work Out with Zero Equipment

How to Warm-up and Work Out with Zero Equipment

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Whether it’s a rainy day or you’re stuck in a hotel room with weak WiFi, there is always a way to get in your exercise. Everything I’m about to show you requires zero equipment — which means you can do this warm-up and these workouts pretty much any time and anywhere.

Once you’ve watched through the videos and/or followed-along at least once, then you can “choose your own adventure.” These three short videos are meant to be components that you can put together into a variety of circuits and repeat in different order to your heart’s content (see my suggestions at the bottom of the article).…

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How to Bounce Back After Falling Off the New Year’s Wagon

How to Bounce Back After Falling Off the New Year’s Wagon

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Not one week into 2018, I found myself standing in a donut shop with some foodie girlfriends admiring anything that had marshmallows on it.

Store lamps beaming off the glaze of the baked goods on display, I saw my dreams of an improved eating habit flashing before me, and wondered, “Would this be the gateway donut? The sugar bomb that crashed my whole 2018 health plan to the ground?”

For the new year, I’d committed to logging my food into a nutrition app again and had made every scheduled workout the previous week.…

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How to Get, Keep, and Be an Awesome Workout Buddy partner

How to Get, Keep, and Be an Awesome Workout Buddy

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Post-holiday party indulgence, I meandered to a treadmill for a penance workout. I was already sore, fighting a food-hangover, and dreading an indoor run on a chilly day. I sent my workout buddy a message, “Three or four miles?” She wrote back fast, “Four miles! And you’re lucky I didn’t say five!” Holding to our workout-buddy code, at the end of my run, I sent her a “proof of workout” picture of the treadmill display: five miles that I had never planned to do.…

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The 5 Factors to Getting the Most From Group Training

The 5 Factors to Getting the Most From Group Training

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Six hundred calories torched and 28 of my hard-earned dollars burned along with them, I walked out of a group training session, drenched in sweat and puzzled as to how after a full hour, the only feedback I received from the coach was, “Nice work.”

Granted, we met at 6:00am, I was a drop-in, and she was a substitute. We were never going to be a thing.…

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