Why Everybody Needs an Oura Ring

Have you heard of the Oura ring? Imagine that you could predict that you are getting COVID19 or another disease about 2-3 days before it hits you.  If you are an athlete or fitness enthusiast, imagine that can predict that today is the day to push hard or vice versa, today is a day to take off from your training […]

Oura ring for athletes

Side Plank with Band Pull

Side Plank with Band Pull

Side plank is one of the best moves to make your core strong and (almost) bulletproof to back pain. A regular plank is a popular exercise that almost everybody includes in their training regimen, but the side plank is often neglected, forgotten, or hated-and-ignored. If you ignore the side plank, you also ignore your obliques and often very weak muscles […]


The 10 Most Beneficial Exercises for 2020

The most beneficial exercises for the past year? You may wonder…  As the year 2019 comes to an end, it is time to reflect on our fitness goals and set new ones. Even with our best intentions, sometimes we don’t achieve what we’ve planned. Our bodies are amazing in knowing how to go at “its own pace.” We have to […]

The 10 Most beneficial exercises — Happy Pawlidays

The Crossfire Exercise for Neck and Lower Back Pain

The Crossfire exercise is the most effective movement that helps with the neck and lower back pain. With today’s modern society comes increased sitting, which causes a forward flexion posture with rounded lower back, rounded shoulders, and head forward. All this is detrimental to the body’s function. The muscles of the posterior chain become weak, and lower back stabilization muscles […]


Pallof Press for Core Strength and Stability

Pallof press will benefit all athletes and fitness warriors by strengthening the deep core muscles and working all the muscles that influence trunk rotation. Pallof press works as a spine anti-rotation stabilizing exercise, addressing the local and global muscles around the core. It works as a rehabilitation exercise for back pain, prehabilitation, or strength exercise. There are many muscles in […]

Pallof Press for Core Strength and Stability

Quadrupled Core Conditioning

Quadrupled core conditioning can be something surprisingly difficult for you. You even may not be able to do it entirely, yet. It is a fantastic strengthening exercise for your deep core, shoulders, serratus anterior, hands, wrists, feet, the entire upper body, and the hips. What else can we ask? You get a serious “bang for your buck” today. The exercise […]


Diaphragmatic breathing for Core Stabilization

Until not too long ago, I did not care about correct breathing too much. “Not care” is maybe not the right word, but I just didn’t know… I was aware that it’s important to breathe deeply, but I thought that I was doing it right because I was even using some breathing apps on my phone. What is correct breathing? […]

Diaphragmatic Breathing

Hamstrings Evil Exercise

Hamstrings are one of the more neglected muscle groups in athletes’ training. Maybe because they are on the backside of your thighs and you don’t see them easily and then you tend to skip training them and promise yourself to do it tomorrow. Or maybe it is because they are quite painful when to work out, even with occasional cramps? […]


Skill Refinement

With the New Year, we set new fitness goals and milestones for our sports training and health. Some of your goals could be to improve the technique of your skill. Maybe you want to add a big kick serve to your repertoire? Or a heavy topspin? Or you are working on your kettlebell swings, planks, handstands? Whatever skill you choose […]

Skill refinement

Side-lying leg lift variation

Side-lying Leg Lift Variation

Side-lying leg lift variation will get rid of the pain in your butt. It’s common that athletes occasionally get pain on the backside of the hip, near the glute. The pain can be quite uncomfortable and harsh to deal with because it often prevents you from doing your traditional training exercises, such as squats, lunges, deadlifts, or jumps. On the […]