INTRODUCTION Low calorie meals for weight loss as well as just the term “low calorie” as a dietary concept emerged in the early 20th century, while gaining more traction in the mid 20th century. As the growing awareness of the health risks associated with obesity and poor dietary habits grew, marketing and consumer preferences also adapted. Food manufacturers began producing and marketing low calorie breakfast, low calorie dinner and low calorie dessert food products to meet this demand. Since then, the idea of  consuming low-calorie foods and beverages has remained a central aspect of ma ..read more

Introduction Like most topics related to health and exercise, the subject of injury prevention is vast. Functional Patterns (FP) provides a progressive and eye-opening perspective on this topic. The current mainstream methods of injury prevention often overlook the holistic needs of the body, focusing instead on isolated interventions. In doing so, they fail to address the important variables that are fundamental to human health – such as biomechanics and lifestyle behaviours from an evolutionary standpoint. This leaves a gaping hole in the efficacy of these approaches as it relates to providi ..read more

INTRODUCTION In the realm of training, a fitness boot camp or boot camp training is a popular methodology of working out that people partake in to achieve their desired health goals. Boot camp training places an emphasis on high intensity workouts for weight loss, being in a group atmosphere for community and social connection and efficiency with time to make it both accessible to people and a stress relieving way to work out.  There are various style of boot camp training, such as marine boot camps, army boot camps and body boot camps, and while the intent of these camps is to build str ..read more

Introduction The hip flexor stretch is often recommended by rehab coaches and fitness trainers to address tightness, weakness, and pain in the hip flexors. They argue that sitting too much tightens these muscles, and lack of sprinting and movement weakens them. The suggested remedy is to kneel on one leg, tense the body, and stretch the hip flexors to hopefully allow for more range of motion in the hips so you can move more freely.  However, this approach focuses solely on lengthening the hip flexor muscles and neglects the whole system during walking and running. Kneeling hip flexor stre ..read more

Introduction The quest for the "best glute exercises" is a popular trend on social media, often seen in posts about growing a "booty." Yet, glutes are fundamental to any fitness regime, more than just a cultural fascination. While common practices like glute activation exercises are widespread, they often overlook the comprehensive role of glutes in human motion. This article, incorporating insights on body weight exercises and dumbbell exercises, re-examines glute exercises through the lens of Functional Patterns, offering a more evolved approach to training these critical muscles. The Role o ..read more

Powerlifting and Body Building We've all noticed them: individuals with huge muscles that seem to stretch their shirts to the limit, drawing plenty of stares. Society often views powerlifters and bodybuilders as the epitome of strength, health, and the ideal body shape many people desire. But what really draws people to this image? Is it the idea of being strong, the admiration from others, or the impressive physical appearance? People have different reasons for being drawn to powerlifting exercises. However, this article will discuss how this type of workout, when viewed through the principle ..read more

Free and Custom Workouts: Buyer Beware Starting a fitness journey can feel daunting, especially if you're stepping into a gym full of strangers without knowing where to begin. On top of the initial discomfort, the expense of gym memberships or personal trainers might not fit into your budget. If you find yourself in this situation, you might be tempted by a free workout plan as a solution. However, it's important to consider not just the financial savings but also the importance of injury prevention, the likelihood of achieving lasting results, and the potential unforeseen risks associated wit ..read more

Chronic knee pain, often caused by sprained or strained ligaments, cartilage tears, tendonitis, or arthritis, is one of the leading causes of functional limitations and disability in older adults. The onset of knee pain is associated with a reduction of physical function and can be used as a strong predictor of future disability and dependency.  Image by jcomp Due to chronic knee pain being the single most common cause of disability, many rehabilitation specialists consider running backwards, or “retro-running”, as a means of balancing the quadriceps muscles with the posterior chain in ..read more

In a world where innovation and productivity are paramount, stress and demand push us to seek novel means of enhancing our brain’s capacity to perform (or cope). In consequence, low-energy, depression, anxiety, and other psychological ailments are on the rise. Traditionally, people have opted to address these afflictions by means of pharmaceutical intervention, or psychological treatment and, in times gone by, have even gone to the extremes of invasive brain surgeries. In times when these conventional treatments prove ineffective or have adverse side-effects, some individuals search for altern ..read more

Introduction Experts have identified various dietary culprits that could explain the increasing rates of chronic disease in developed nations. Interestingly, there is a particular food that is widely incorporated into the diets of millions, yet it has been relatively understudied as a possible contributor to these health issues—namely, industrial seed oils and vegetable oils.The terms "seed oil" and "vegetable oil" are often used interchangeably, but they can have slightly different meanings depending on the context. In general, both seed oils and vegetable oils are plant-based oils extracted ..read more