In my recent article about core strengthening exercises I compared the value of using isolation exercises versus integrated movements, I posed the question how much strength do your abdominal muscles really need? Based on scientific research by McGill the answer to this question was on average about 10% of maximal voluntary contraction. The ability to fire first and maintain endurance of the core muscles for long periods was of more importance than the overall strength of the abdominal muscles. When you consider how many people devote considerable time to improving their abdominal strength via planks, sit-ups, roll-outs, and various other exercises the question I now have is can you have too much strength? For most muscle groups more strength is a good thing, but is this the same for the core? For as we discussed in the previous article, these muscles are not designed to function the same way and as you will see shortly, sometimes you can have too much of a good thing.

The side lying clamshell exercise is one of the most prescribed exercises for people with weak glutes. Clamshells are a favourite exercise of most physical therapists and featured in nearly every group class as the best way to strengthen your gluteus medius muscle. While the clamshell is intended to have good activation of the gluteal muscles there are several problems this exercise that can create problems in the hip and pelvic region, and in some cases can even make the glutes weaker! In this article, I will explain how to use this exercise correctly and ensure you avoid the common mistakes many people make.

Low carbohydrate diets like the Keto diet have become very popular in recent times as many people look for effective methods to lose weight and improve their health. While we hear a lot about eating less calories and the numerous health benefits of protein and fats, we often overlook the importance of eating fibre to the health of our body. Cutting out carbs too much can be a problem if you are not aware of what foods contain high amount of fibre to help with digestion of fats and proteins. Research shows that people who consume high-fibre diets have much lower rates of constipation than individuals that eat a low-fibre diet, however, too much fibre may result in loose stools, bloating, or even diarrhea. Finding the right balance is the key, and eating a wide range of fresh vegetables and fruits is the key to getting this right. In this article, we will discuss what these foods are.