Regular physical activity is associated with better health, fitness, and an increased lifespan
Aging & Health

Extend Your Lifespan More Than a Decade With These Healthy Habits

This week the journal Circulation published a new study that has found five healthy habits that can extend lifepsan up to 12 years for men, and 14 years for women, if these habits are adopted by age 50. What are these healthy habits? “Adherence to 5 low-risk lifestyle-related factors (never smoking, a healthy weight, regular physical activity, a healthy diet, and moderate alcohol consumption) could prolong life expectancy at age 50 years by 14.0 and 12.2 years for female and male US adults compared with individuals who adopted zero low-risk lifestyle factors.” The study reviewed the findings from two studies that occurred over a 34 year time frame, and included over 120,000 subjects. Let’s take a look at these healthy [Read more …]

Rogue GH-1 GHD - Glute Ham Developer bench from Rogue Fitness
Exercise Equipment

Glute Ham Developer – Guide to the Best GHD For Your Home Gym

Let’s talk about the Glute Ham Developer or GHD, also known as the Glute Ham Bench. What is a GHD? It’s a piece of strength and conditioning equipment that lets you perform very potent posterior chain and core exercises including the Glute Ham Raise (GHR), the abdominal destroying GHD Situp, and even a poor man’s version of the reverse hyperextension. The model shown here is the Rogue Abram 2.0 GHD (Rogue: ) – and it’s excellent example of the features of a great GHD. Looking for Black Friday 2019 deals on Glute Ham Devices? Check back here for our recommended Black Friday deals on GHDs. Black Friday is the best time of the year to buy fitness equipment. A GHD [Read more …]

Nike cross training shoe for 2018 - the Nike Metcon DSX Flyknit 2
Cross Training Shoes

Nike Metcon DSX Flyknit 2

Nike has released not one, but two cross training shoes in the Metcon line for 2018. Let’s talk about the Nike Metcon DSX Flyknit 2. It’s now available online via Rogue Fitness. Having more choices is great, but how does the Nike DSX Flyknit 2 stack up versus the Nike Metcon 4? And which one is the best shoe for you? Let’s find out… Look for good deals on the Nike Metcon DSX Flyknit 2 now, because as of December 5th Nike has released the Nike Metcon Flyknit 3 for 2019. Just remember, now that the Nike Metcon Flyknit 3 is released inventory of the Flyknit 2 will rapidly dwindle – and finding your size might be an issue. So, [Read more …]

Rogue Abram GHD 2.0 - Glute Ham Developer
Exercise

The Older I Get, The More I Love the Glute Ham Raise (GHR)

The older I get, the more I love the Glute Ham Raise. The Glute Ham Raise (or GHR) is a simple, but challenging exercise that works the entire posterior chain – the oft neglected back side of your lower-body. The posterior chain includes the calves, the hamstrings, and the glutes. There’s many exercises that you can use on this critical area – but I think the GHR has benefits above and beyond the rest. Why do I love this exercise so much? Read on to find out more. Why Strong Hamstrings and Glutes Are Important First of all, let’s agree that hamstring and glute strength and endurance are important. The hamstrings are extremely important muscles that help with explosive movement, [Read more …]

NOBULL Trainers Mens - Shown here in Matrix Burst pattern - this is a great Cross Training Shoe for 2019
Cross Training Shoes

NOBULL Trainers – CrossFit Training Shoe

The NOBULL Trainer (from NOBULL Shoes) is a training shoe designed for the rigors of the CrossFit WOD. Not only is it functional, but it is comfortable and looks good too. Many people consider this to be the most comfortable cross training shoe for extended wear. It’s also one of the lightest CrossFit shoes for 2019 – only bested by the Minimus Prevail from New Balance. What can you do in NOBULL shoes? Pretty much anything -heavy weight lifting, running, box jumps, rope climbs, or just about anything else. It’s available in a number of styles to order online from Rogue Fitness. What’s even better – there are options for high top, mid top, and more. NOBULL Trainer (Woodstock Camo) [Read more …]

GORUCK ruck plate and rucksack - essential gear for rucking
Rucking

Fitatmidlife’s Rucking Glossary – Learn About Rucking

FitAtMidlife’s Rucking Glossary Rucking is walking with a loaded backpack – and not just in the woods! “Ruck”, short for “rucksack”, is military slang for a backpack. This is a cheap, simple exercise that burns calories and builds aerobic endurance due to the added weight. As a beginner in rucking you’re going to run into some terms and acronyms you may not be familiar with. But we’re here to help. Here’s a rundown on some of the common terms and lingo that are utilized by the GORUCK organization as well as the wider rucking community. Have a read through and increase your rucking knowledge. Did we miss an item? Reply in the comments – preferably with a source, if possible. [Read more …]

Zucchini pasta can be a good addition to a ketogenic diet - it's very low in net carbs but is close to a food people crave - pasta
Diet & Nutrition

Tips and Tricks for Getting Into Ketosis

Have you decided to give the ketogenic diet a try? Perhaps you want to reap the benefits of this low-carb, low-insulin diet of healthy eating habits, but are concerned about the challenges ahead. Here are some tips and tricks you’ll want to use. In this article, we’re going to recommend products and services that will help. We do receive affiliate compensation for recommending these services. These products are proven and best in class – that’s why we recommend them. You will find helpful, quality products and services – and not magic pills, fake shortcuts, and such. The ketogenic diet (or keto) is a low-carb, high-fat (LCHF) diet that forces your body to burn fat for energy – instead of carbohydrates. [Read more …]

Beer - is a grain derived beverage with significant calories and alcohol
Diet & Nutrition

Health Considerations for Alcohol Use

Alcoholic beverages can be an enjoyable and mildly impactful part of a healthy diet, for those that choose to partake. But there are important considerations to remember. Alcohol has calories Alcohol has calories – 7 per gram. And while alcohol in pure form isn’t normally imbibed in large quantities, it is often part of beverages that have a high calorie count. Sugary mixed drinks, beer, wine, and many other types of alcoholic drinks all have significant calories. If you are trying to lose weight, or to keep weight off, try to keep away from alcoholic drinks as much as possible. Calories and Macronutrients Alcohol is not a macronutrient, but does contain calories (which means the body can use it for [Read more …]

An omelette can be part of the ketogenic diet - it's low carb, high fat and protein content fits within the guidelines for ketosis
Diet & Nutrition

What is the Keto Diet?

What is the Ketogenic diet? It’s a high-fat, low-carb diet that sends your body into a state of ketosis, during which it primarily uses dietary fat and body fat for energy instead of glucose from carbs. Ketone bodies, which are the by-product of the metabolism of fat, rise to elevated levels in the blood. Ketosis is generally recognized to occur when ketone levels rise to 0.5 mmol/L or more. This can happen about 2 days after starting severe carb restrictions – which means eating less than 20-35 grams of carbs per day. However, it can take 4-6 weeks before the body is fully adapted to ketosis. Keto, as the ketogenic diet is known, is a low-carbohydrate, high-fat diet that forces [Read more …]

Nike Metcon 4 in Crimson
Cross Training Shoes

Anatomy of a Training Shoe

Here’s a cool infographic that gives some info about the important parts of a training shoe. Have a look! Find out more about the Nike Metcon 4 Photo Credits Nike Metcon 4 product photos are property of Nike, Inc. and provided by the manufacturer