What is BFR or Blood Flow Restriction Training?

Blood Flow Restriction (BFR) training involves wrapping an elastic band or cuff around your limbs to partially block blood flow during a workout. The technique has been growing in popularity among bodybuilders in recent years and new research suggests that it may have potential to enhance endurance and assist in injury rehabilitation. Proper education and effective application for efficacy and …

Dr. Ed Le Cara

DC, PhD, MBA, ATC, CSCS, Board Certified in Rehabilitation, Board Certified in Sports Medicine

October 2018 Workout of the Month

Try out the latest fitness trend with this total body workout utilizing the mace and kettle bell. This quick 15 minute workout will work to tone your entire body. Perform the designated number of reps per exercise and move on to the next exercise; repeating the circuit as many times as possible in 15 minutes.   Exercises:

CJ Kostranchuk

CJ Kostranchuk

Sales Manager at ELIVATE Fitness, Level 1 CrossFit Coach and Founder/Co-Owner, Coach at The Bar Athletics

Exercise Progressions for Proprioceptive Training

Exercise Progressions for Proprioceptive Training Proprioceptive training programs can help to prevent injuries of the ankle, knee and hip. Here are a series of exercise progressions that can help to improve balance and stability of these areas. Click on the images to watch the videos or to share them on social media. These exercises are part of our exclusive content …

Friederike Aprea

Vice President of Marketing Strategy and Business Development at WebExercises, Inc.

3 Exercises for Lower Extremity Balance, Stability and Control

Whether you’re training high level athletes, rehabbing a knee, ankle or hip injury, or working with an elderly client who’s trying to maintain balance during daily activities, balance trainers are essential tools to have in any clinic or gym. Standing on an unstable surface that challenges multi-directional instability has been proven to increase proprioceptive awareness of the muscles surrounding joints, …

John Pecora

Dr. John Pecora

ELIVATE Vice President, Managing Editor, Communities and Education

Comparison of vibration rolling, nonvibration rolling, and static stretching

Comparison of vibration rolling, nonvibration rolling, and static stretching as a warm-up exercise on flexibility, joint proprioception, muscle strength, and balance in young adults Chia-Lun Lee, I-Hua Chu, Bo-Jhang Lyu, Wen-Dien Chang & Nai-Jen Chang Journal of Sports Sciences, 2018 ABSTRACT Warm-up is an essential component for optimizing performance before an exercise session. This study investigated that the immediate effects …

Dr. Mike Flores

DC, CCSP, BS

How does blood flow restriction training really work?

Blood flow restriction training, or BFR training, is an exercise modality that uses a manipulation of the body’s circulatory system in combination with lightweight exercise to achieve training results similar to high intensity strength training (traditional heavy weight lifting). Key advantages of the system are: Light weights = less risk of muscle strain or joint injury Light loads = less …

Help clients get fit…and promote your business at the same time

Some of the best exercises you can incorporate into your clients programming ­– or share with prospective new members at a marketing event or race– require simple, inexpensive pieces of equipment, which can often provide very challenging workouts. Exercise bands are a great example of a low cost, low-tech tool to help your clients create stability and strength while improving …

Kelly Eterovich

National Account Manager, ELIVATE Fitness

Tack and Floss with Dr. Kelly Starrett

Dr. Kelly Starrett discusses how to use a Tack and Floss technique to address and adjust sensitivity and specificity while using the TimTam high-power, high-velocity percussion massager, in attempts to restore blood flow, improve tissue movement and increase range of motion. Delivering over 2,000 strokes per minute, the TimTam Power Massager™ helps break down knots, increase blood flow, and release …

IMG Academy Launches The TimTam Recovery Center

UFC middleweight champion Georges St-Pierre and his trainer, Firas Zahabi, were recently in Bradenton, Fla., for the grand opening of the TimTam Recovery Center at IMG Academy. The Center is the first of many planned for the United States. “TimTam together with IMG Academy aligns us with the top brands in athletics,” said Tom Pepe, managing director of TimTam. “Recovery …

Annie Parker

Nutritionist and Pro Fitness Competitor

Did you miss National Foam Rolling Day?

If you did, it’s still okay. Every day is a great day to help your clients move better and feel better. Here a few products to help you do just that… Enhance range of motion, flexibility, and circulation with the new Vyper 2.0 from Hyperice. This sleek, sophisticated high-intensity vibrating foam roller is a comprehensive tool for recovery after physical …

John Pecora

Dr. John Pecora

ELIVATE Vice President, Managing Editor, Communities and Education