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Welcome to our health and wellness blog! This collection of articles is largely focused on easy tips related to fitness and nutrition. We also have several deep dives in various topics as well. All articles have summaries for a quick TLDR, some have audio summaries, and a growing number have interactive activities, simulations and even games.
If you are interested in more topics related to the industry of health and wellness as well as public health then you may want to check out our business blog linked directly below.
This article takes a deep dive into the origins of this common gym cue and dismantles the myth using up-to-date biomechanical research. You’ll learn when forward knee travel is actually beneficial—and when it’s not—along with how bar position, limb proportions, and mobility affect safe squat mechanics. Plus, try out our interactive simulation to discover how your body type impacts your ideal squat form. Whether you're a coach or just love to lift, this read will change how you think about squatting forever.
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Stressed about holiday eating? Learn why those post-feast scale spikes are mostly temporary water weight, not fat gain. Get science-backed strategies to enjoy your celebrations guilt-free while staying on track with your health goals.
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Juice cleanses promise rapid weight loss and detoxification, but the reality behind these popular health trends is more nuanced than marketing suggests. This article examines the science behind cleanse claims, revealing that weight loss benefits stem from simple calorie reduction—like replacing three daily sodas (420-450 calories) with lemon water—rather than special detoxifying properties. We explore how your liver and kidneys already handle toxin removal efficiently, why any health improvements often result from reduced inflammatory cytokines through fat loss, and how exercise promotes cellular benefits like autophagy more effectively than fasting. While short-term cleanses aren't necessarily harmful for healthy individuals, your money is better invested in sustainable nutrition strategies, quality whole foods, and proven health practices that offer lasting metabolic benefits rather than temporary fixes.
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The natural loss of muscle mass as we age, called sarcopenia, affects far more than just appearance—it impacts insulin resistance, fall risk, bone health, and even lifespan. This comprehensive guide explores why maintaining muscle mass is one of the most important health investments seniors can make and provides practical, evidence-based strategies to combat muscle loss effectively. You'll discover how decreased muscle tissue increases your risk of diabetes and dangerous falls, while learning why resistance training serves as the most powerful tool for building both muscle and bone density. The article includes beginner-friendly exercise recommendations adapted from ACSM guidelines, covering everything from resistance bands and bodyweight exercises to machine weights and free weights. We also address common nutritional deficiencies in older adults—including protein, vitamin D, and calcium—with practical, budget-friendly solutions to support muscle and bone health. Whether you're just starting your fitness journey or looking to optimize your current routine, this guide demonstrates how you can build strength, resilience, and independence at any age.
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Many people start their health journey with vague intentions like "get healthy," but these aren't actually goals—they're outcomes without a clear path forward. Chris Bigelow from Innova Vita explains how the SMART framework transforms these wishes into specific, actionable plans that stick by combining goal-setting science with habit formation and the psychology of motivation versus discipline inside of the Innova Vita Fitness Health and Wellness Course. The goal-setting module teaches you the fundamentals of goal setting and how to leverage AI tools effectively to refine goals and set new ones.
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New to exercise and unsure how hard you should be working out? "Measuring Exercise Intensity for Beginners" breaks down four simple, practical methods that help you train at the right effort level for consistent progress. Learn to use Rate of Perceived Exertion (RPE) to gauge your internal effort, master the Talk Test for cardiovascular training, understand heart rate zones for objective data, and discover Reps in Reserve (RIR) for strength training. This guide shows you why tracking intensity matters for progressive overload, how to spot overtraining patterns, and how to replace guesswork with actionable data. Perfect for beginners who want to build sustainable fitness habits without getting overwhelmed by complex terminology.
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Low back pain affects roughly 80% of adults, but much of everyday back discomfort stems from weak core muscles and glutes that simply aren't pulling their weight. This beginner-friendly guide focuses on muscular causes of back pain and teaches you simple, research-backed exercises you can do at home without any equipment. Learn the McGill Three for building core stability with several simple glute exercises that help correct alignment issues and build the support system your spine needs. With consistent practice of these accessible movements, you can finally ditch that persistent ache and move more comfortably.
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