Fitness Blogs


Strength and Fitness Blog Written by Coaches and Athletes

The Secret to Abs

Calisthenics

The Secret to Abs     We can’t get enough of it, Abs. Working for that toned midsection? Focus on these simple techniques to “crunch” the most out of your ti...

OFG Guest Contributor

No Equipment TV Workout - Calisthenics - Pushups

Calisthenics

  No Equipment TV Workout - Calisthenics - Pushups   The first structured workout was demonstrated to me by my 7th grade gym teacher, Miss Bennet.  It req...

Robert Smith

Trampoline Workouts to Build Cardio

Exercises

Trampolines have become more than an amusement prop at kids parties or in the circus. In fact, they were used by NASA as an effective way to train astronau...

OFG Guest Contributor

Things to remember when starting a senior fitness program

Exercises

Things to remember when starting a senior fitness program When many people reach the age of fifty, they start believing that their bodies are too weak and ca...

OFG Guest Contributor

The concept of stretching for older adults

Exercises

The concept of stretching for older adults One of the conventional notions of senior fitness that is often overlooked is stretching. Health experts advise th...

OFG Guest Contributor

Example of fun, healthy workouts seniors can indulge in

Exercises

Example of fun, healthy workouts seniors can indulge in Always walk about 10,000 steps each day. If by any chance you have never heard of the 10,000 steps ma...

OFG Guest Contributor

Tips to help you setting rational expectations when working out as a senior

Exercises

Tips to help you setting rational expectations when working out as a senior Senior citizens are always advised to set practical expectations when they decide...

OFG Guest Contributor

Chair exercises suitable for seniors with limited mobility

Fitness Business

Chair exercises suitable for seniors with limited mobility For quite some time, workouts have been known to impact people lives positively regardless of wha...

OFG Guest Contributor

Protecting Children’s Fingers at Your Facility

Fitness Business

Protecting Children’s Fingers at Your Facility I was recently at a gymnastics gym talking with an owner about an installation.  He informed me that earlie...

Robert Smith

Cost of your Perfect Day  

Fitness Business

When I was younger growing up in the city of Dayton, Ohio, I would have had a different perspective on How Much Money I will Need to Make to Have a Perfect W...

Robert Smith

Adding Some Jerry Springer into the Workday

Fitness Business

I was once asked what would be “My Perfect Business Day.”  I had to think hard on this and evaluate my ideal day.  What I came up with was a collaboration of...

Robert Smith

Gymnastics Equipment - Getting Grips 101

Gymnastics

Getting Grips 101   Every young gymnast looks forward to getting their first pair of grips. The kids tend to identify their need for grips with having arrive...

Heather Traves

5-Reasons for You to Start Adult Gymnastics Today!!

Gymnastics

5-Reasons for You to Start Adult Gymnastics Today!!   Have you ever watched gymnastics on TV and thought, “I wish I could flip like that!” or, “I wish I was ...

Heather Traves

Gymnastics Safety Rules

Gymnastics

Gymnastics Safety   It’s not exactly a secret that gymnastics can be pretty risky business. The apparatus alone can be intimidating. Then start jumping, spin...

Heather Traves

Xcel Gymnastics Requirements - USAG Program Explained

Gymnastics

Xcel Program Explained In 2013, USA Gymnastics created the Xcel program as a national competitive program that provides an alternative to the more well-know...

Heather Traves

What is the Talent Opportunity Program? - Gymnastics

Gymnastics

  What is the Talent Opportunity Program?   USA Gymnastics Talent Opportunity Program, otherwise known as “TOPs” is a talent search program for female gymna...

Heather Traves

Best Drill for Building a Climbing Pegboard

How to Build Equipment

When creating a DIY Pegboard, first you should read the instructions that come with your drill or bit.  Most larger bits suggest running the machine at 500 r...

Robert Smith

Alternative to a Plywood Pegboard

How to Build Equipment

  Creating a laminated plywood pegboard requires many tools such as: clamps, jigs, and saws.  But there is a way you can make a plywood pegboard without hav...

Robert Smith

Make Your Pine Pegboard Sexy

How to Build Equipment

  A pegboard can be more than a piece of wood that goes in the garage.  By adding some flair to your board in five steps it will look more like furniture. I...

Robert Smith

The Correct Pegboard Mounting Fasteners

How to Build Equipment

  Selecting the correct fastener to install a newly made or purchased pegboard can be a discouraging task. According to (Influence of optimization constrain...

Robert Smith

Preferred drill bit for making a Climbing Pegboard

How to Build Equipment

  There are several types of drill bits that you can use to drill your 1-5/16” hole to make a DIY Climbing Pegboard.  All bits can cut a hole but some can c...

Robert Smith

Baseball Short Hops

Team Sports

Short Hops     The short hops drill is another two-player exercise that should be done on either baseball sand or a surface that closely mimics how a ball ...

OFG Guest Contributor

Baseball Long Toss Ladder

Team Sports

Long Toss Ladder     This is another drill that just requires two teammates playing catch. However, the incorporation of long toss means you should set aside...

OFG Guest Contributor

Baseball Spot Work/Soft Toss

Team Sports

Spot Work/Soft Toss     To do this drill, you’ll need a bat, a bucket of balls, and a person for soft toss. This workout can be done in either a cage, agains...

OFG Guest Contributor

Baseball - Tee Work

Team Sports

Tee Work     Grab a tee, and get situated in your normal batting stance. Since tee work usually consists of a lot of swings, having a bucket of balls readil...

OFG Guest Contributor

Baseball Sled Push/Pull

Team Sports

Sled Push/Pull     This workout requires a sled, also known as a “prowler”, which allows the user to stack weights on top of it and push or pull it. Put eno...

OFG Guest Contributor

Deck of Cards Push Up Workout

Weight Training

  Deck of Cards Push Up Workout Calisthenic workouts are great for toning the body.   If you lack the ability to build your own workout there are many op...

Robert Smith

What’s a Deadlift Barbell Jack?

Weight Training

What’s a Deadlift Barbell Jack? When performing the deadlift with heavy weights, one of the hardest tasks to perform at the end of a workout is removing the...

Robert Smith

Drop Weight Faster Than a Hookers Drawz with Fasted Cardio

Weight Training

What fasts Cardio Fasted cardio is doing any cardiovascular activities in a fasted state (5 hours after being fed) Benefits You will burn more fat in a fa...

Robert Smith

What is a Bench Press Lift-Off?

Weight Training

To perform a proper bench press lift off, you will need 2 people, the lifter, and the spotter. The spotter's job is to get the bar safely to the start positi...

Robert Smith

Importance of Locking out Your Elbow at the Top of Your Bench

Weight Training

One of the most dangerous moves in the bench press is moving the bar from the rack to the start position at the top or re-racking the bar.  The reason for th...

Robert Smith

The Secret to Abs

Calisthenics

The Secret to Abs     We can’t get enough of it, Abs. Working for that toned midsection? Focus on these simple techniques to “crunch” the most out of your ti...

OFG Guest Contributor

No Equipment TV Workout - Calisthenics - Pushups

Calisthenics

  No Equipment TV Workout - Calisthenics - Pushups   The first structured workout was demonstrated to me by my 7th grade gym teacher, Miss Bennet.  It req...

Robert Smith

Trampoline Workouts to Build Cardio

Exercises

Trampolines have become more than an amusement prop at kids parties or in the circus. In fact, they were used by NASA as an effective way to train astronau...

OFG Guest Contributor

Things to remember when starting a senior fitness program

Exercises

Things to remember when starting a senior fitness program When many people reach the age of fifty, they start believing that their bodies are too weak and ca...

OFG Guest Contributor

The concept of stretching for older adults

Exercises

The concept of stretching for older adults One of the conventional notions of senior fitness that is often overlooked is stretching. Health experts advise th...

OFG Guest Contributor

Example of fun, healthy workouts seniors can indulge in

Exercises

Example of fun, healthy workouts seniors can indulge in Always walk about 10,000 steps each day. If by any chance you have never heard of the 10,000 steps ma...

OFG Guest Contributor

Tips to help you setting rational expectations when working out as a senior

Exercises

Tips to help you setting rational expectations when working out as a senior Senior citizens are always advised to set practical expectations when they decide...

OFG Guest Contributor

Chair exercises suitable for seniors with limited mobility

Fitness Business

Chair exercises suitable for seniors with limited mobility For quite some time, workouts have been known to impact people lives positively regardless of wha...

OFG Guest Contributor

Protecting Children’s Fingers at Your Facility

Fitness Business

Protecting Children’s Fingers at Your Facility I was recently at a gymnastics gym talking with an owner about an installation.  He informed me that earlie...

Robert Smith

Cost of your Perfect Day  

Fitness Business

When I was younger growing up in the city of Dayton, Ohio, I would have had a different perspective on How Much Money I will Need to Make to Have a Perfect W...

Robert Smith

Adding Some Jerry Springer into the Workday

Fitness Business

I was once asked what would be “My Perfect Business Day.”  I had to think hard on this and evaluate my ideal day.  What I came up with was a collaboration of...

Robert Smith

Gymnastics Equipment - Getting Grips 101

Gymnastics

Getting Grips 101   Every young gymnast looks forward to getting their first pair of grips. The kids tend to identify their need for grips with having arrive...

Heather Traves

5-Reasons for You to Start Adult Gymnastics Today!!

Gymnastics

5-Reasons for You to Start Adult Gymnastics Today!!   Have you ever watched gymnastics on TV and thought, “I wish I could flip like that!” or, “I wish I was ...

Heather Traves

Gymnastics Safety Rules

Gymnastics

Gymnastics Safety   It’s not exactly a secret that gymnastics can be pretty risky business. The apparatus alone can be intimidating. Then start jumping, spin...

Heather Traves

Xcel Gymnastics Requirements - USAG Program Explained

Gymnastics

Xcel Program Explained In 2013, USA Gymnastics created the Xcel program as a national competitive program that provides an alternative to the more well-know...

Heather Traves

What is the Talent Opportunity Program? - Gymnastics

Gymnastics

  What is the Talent Opportunity Program?   USA Gymnastics Talent Opportunity Program, otherwise known as “TOPs” is a talent search program for female gymna...

Heather Traves

Best Drill for Building a Climbing Pegboard

How to Build Equipment

When creating a DIY Pegboard, first you should read the instructions that come with your drill or bit.  Most larger bits suggest running the machine at 500 r...

Robert Smith

Alternative to a Plywood Pegboard

How to Build Equipment

  Creating a laminated plywood pegboard requires many tools such as: clamps, jigs, and saws.  But there is a way you can make a plywood pegboard without hav...

Robert Smith

Make Your Pine Pegboard Sexy

How to Build Equipment

  A pegboard can be more than a piece of wood that goes in the garage.  By adding some flair to your board in five steps it will look more like furniture. I...

Robert Smith

The Correct Pegboard Mounting Fasteners

How to Build Equipment

  Selecting the correct fastener to install a newly made or purchased pegboard can be a discouraging task. According to (Influence of optimization constrain...

Robert Smith

Preferred drill bit for making a Climbing Pegboard

How to Build Equipment

  There are several types of drill bits that you can use to drill your 1-5/16” hole to make a DIY Climbing Pegboard.  All bits can cut a hole but some can c...

Robert Smith

Baseball Short Hops

Team Sports

Short Hops     The short hops drill is another two-player exercise that should be done on either baseball sand or a surface that closely mimics how a ball ...

OFG Guest Contributor

Baseball Long Toss Ladder

Team Sports

Long Toss Ladder     This is another drill that just requires two teammates playing catch. However, the incorporation of long toss means you should set aside...

OFG Guest Contributor

Baseball Spot Work/Soft Toss

Team Sports

Spot Work/Soft Toss     To do this drill, you’ll need a bat, a bucket of balls, and a person for soft toss. This workout can be done in either a cage, agains...

OFG Guest Contributor

Baseball - Tee Work

Team Sports

Tee Work     Grab a tee, and get situated in your normal batting stance. Since tee work usually consists of a lot of swings, having a bucket of balls readil...

OFG Guest Contributor

Baseball Sled Push/Pull

Team Sports

Sled Push/Pull     This workout requires a sled, also known as a “prowler”, which allows the user to stack weights on top of it and push or pull it. Put eno...

OFG Guest Contributor

Deck of Cards Push Up Workout

Weight Training

  Deck of Cards Push Up Workout Calisthenic workouts are great for toning the body.   If you lack the ability to build your own workout there are many op...

Robert Smith

What’s a Deadlift Barbell Jack?

Weight Training

What’s a Deadlift Barbell Jack? When performing the deadlift with heavy weights, one of the hardest tasks to perform at the end of a workout is removing the...

Robert Smith

Drop Weight Faster Than a Hookers Drawz with Fasted Cardio

Weight Training

What fasts Cardio Fasted cardio is doing any cardiovascular activities in a fasted state (5 hours after being fed) Benefits You will burn more fat in a fa...

Robert Smith

What is a Bench Press Lift-Off?

Weight Training

To perform a proper bench press lift off, you will need 2 people, the lifter, and the spotter. The spotter's job is to get the bar safely to the start positi...

Robert Smith

Importance of Locking out Your Elbow at the Top of Your Bench

Weight Training

One of the most dangerous moves in the bench press is moving the bar from the rack to the start position at the top or re-racking the bar.  The reason for th...

Robert Smith