Blog

By Carla DiGirolamo MD, CFL1  

Time Under Tension (TUT) Training

Time under tension (TUT) refers to the amount of time your muscles spend under resistance. TUT promotes muscle strength and growth, which can result in increased bone density and lower body fat percentages. TUT also helps de...

By Dr. Carla DiGirolamo MD, CFL1 

Fall and fracture prevention has risen in the ranks alongside cardiovascular health in importance for longevity and vitality. Loss of function, mobility, and independence as a result of osteoporosis and fracture are among the leading causes of morbidity and m...

By Carla DiGirolamo, MD, CFL1

The push-up is right beside the squat among the most foundational of the functional movements. This movement requires the recruitment of many muscle groups, including the muscles of the shoulder, rotator cuff, pectoral muscles, muscles of the upper back, and, of ...

By Dr. Carla DiGirolamo MD, CFL1

This week's workout focuses on a key area that often falls through the cracks and that is overhead strength, mobility, and stability. Moving weight overhead is a functional movement required for everyday activities such as lifting a box or any heavy object ove...

By Carla DiGirolamo, MD, CFL1 

Zone 2 training is defined as exertion in a heart rate range that is maintained at 60-70% of one’s maximum heart rate. There are many ways to calculate maximum heart rate with the most common method being subtracting your age from 220. If you do not have a heart...

By Dr. Carla DiGirolamo

In simple terms, the “hip joint” is the ball and socket joint where the head of the femur meets the pelvis. Flexion at the hip occurs, for example, when you do a sit-up. As your torso approaches your knees, the hip joint is “flexed” or closed. Hip extension occurs when...

By Carla DiGirolamo, MD, CFL1 

This workout is a “go-to” for strength training if you're pressed for time or traveling. It’s versatile in that you can pair any two upper/lower body lifts that you wish, it's time-efficient, and can be done with minimal equipment. If you have time and unlimited...

By Carla DiGirolamo, MD, CFL1

Last week, we kicked off this workout series with a focus on grip strength. We reviewed why grip strength is important and its correlation with various health metrics, such as low bone mineral density (BMD), depression, anxiety, sleep quality, fractures, diabetes...

By Carla DiGirolamo MD, CFL1

Loss of muscle mass and strength with age is related to many factors including the overall physiological changes with aging and the menopausal transition, reduced activity levels, changing nutrition - among other factors. Excessive loss of muscle mass (sarcopenia)...

Welcome to a sneak peek of Feisty 40+, a newsletter designed and created for active women forty and older who want to shape their strongest, healthiest, happiest future.

Written and compiled by Selene Yeager, with contributions from Dr. Carla DiGirolamo, this weekly newsletter is filled with the la...

Midlife women need to calculate their lifetime heart disease risks.

By Selene Yeager

We can’t let American Heart Month pass without a discussion on one of the most vexing cardiovascular factors menopausal women face—the changes that happen to their lipid levels during this transition.

C...

Muscle is harder to make and maintain in midlife and menopause. These supplements can help.

By Selene Yeager

*This is a sponsored post. As with all sponsored posts here, we use, believe, and stand by every product we promote.

If you had told me (and heck maybe someone did and I didn’t liste...