95 Year Old Track Star

Mary Kemp, age 95 battles it out on the track field during the 100m dash. Kemp started running at the young age of 94. Through her daughter-in-law and son's motivation to keep going everyday she

These 92 Year Olds Will Change Your Life

Meet Sid and Dotty. We caught up with these two competitors at the 2017 Huntsman Games in St George, UT. Sid and Dottie are only months apart in age and still highly competitive in the

  • playing hockey outside

Carpe Diem, The Series: “IT’S THE MOST WONDERFUL TIME OF THE YEAR!”

Paul Stevens When you see the above words, your mind may wander to a Christmas-time song.  In my little world, it reflects the fact that hockey season is now upon us.  I look forward to

A Short Workout Might Be All You Need

by Fiona Callender and Sara Thompson Wheels up and full of excitement, Sara Thompson and I began our journey to Europe to meet with leading researchers in the field of high-intensity exercise. The first stop

  • Muscles and Mind, Mind-Body

Yoga: A Mind-Body Practice That Improves the Brain

Contributed by Julia C. Basso, Post-doctoral Research Associate, New York University, Center for Neural Science Yoga: A Mind-Body Practice That Improves the Brain Yoga is an ancient Indian mind-body practice that focuses on both movement (asanas)

  • rock climbing

Rock Climbing Helps Control Emotions

Catherine O'Brien According to the Anxiety and Depression Association of America, Major Depressive Disorder (MDD) is the leading cause of disability in the U.S. for individuals between the ages of 15-44. The Diagnostic Statistical Manual

  • group of dancers

Dancing Can Reverse Aging In The Brain

Julia C. Basso, PhD A healthy and functional brain requires healthy, intact cells that fire effectively. Action Potentials Neurons generate action potentials, which are the brain’s primary source of currency. Action potentials are electrical

Push or Pull? Sprinting Mechanics and You

Evan Stevens One of the comments that I received after last weekend’s UWO Health and Wellness Symposium was what it meant to be a “push or pull sprinter.” This comes from a comment that Mr.

Strong Is The New Strong – Girls Gone RX

FastTwitchGrandma recently attended Girls Gone RX in Denver, CO. Girls Gone RX is an all female Crossfit competition made up of 3 person teams. Their partner BrightPink.org has a mission to save women’s lives from

  • couple performing box jumps

Maximize Performance With Plyometrics & HIIT

Alyssa Bialowas Plyometric exercise is described as explosive movements in which your muscles exert maximum force in the shortest period of time. Think: Squat jumps, box jumps and kickboxing kicks. These high intensity exercises

  • athlete swimming laps

4 Alternative Activities That Mimic HIIT

Alyssa Bialowas Experts say that high intensity interval training (HIIT) should not exceed 3-4 times per week to allow time for your muscles to recover and to prevent serious injury. Depending on the week, I

  • mature athlete jump roping

4 Tips To Keep Your HIIT Frequency In Check

Alyssa Bialowas There are countless benefits of high intensity interval training that effect a person’s overall health and mental well being, such as increasing your metabolism which in turn burns more fat, increases your aerobic

  • woman meditating on beach

Boost Creativity With Meditation

Catherine O'Brien What is meditation? According to the National Center for Complementary and Alternative Medicine, meditation is a mind-body method that utilizes various techniques to unify the mind and body. Meditation can involve focused attention

  • woman with lower back pain

A Natural Alternative To Pain Killers

Julia C. Basso, PhD Pain is a complicated clinical issue, mostly because pain is a complicated neuroscientific issue. When we get injured, the body sends signals to the brain to indicate that we are

  • woman eating oatmeal

8 Ways to Augment The Oatmeal Breakfast

Amanda Carney Breakfast is considered the most important meal of the day, as it should be – what you choose to eat will determine how you feel throughout the day, and likely, what other food

  • cycling along lake

Carpe Diem, The Series: “SO, YOU THINK YOU’RE PRETTY GOOD, EH?”

Paul Stevens This past weekend, the Manditos (my cycling group in Sarnia) headed to the “thumb of Michigan” where one of our members has a family cottage.  Next time you look at a map, check

  • woman recovery from run

Is Milk Beneficial for Exercise Recovery?

Moji Kaviani, Ph.D., CEP The animal source proteins such as milk, containing 80% casein and 20% whey, are considered as high-quality sources. Milk proteins result in greater muscle protein synthesis (MPS) and greater hypertrophy compared to

66 Burpees For 66 Years | Inside The Gym Of A Crossfit Guru

What is your plan for your next birthday? How about performing burpees? Turning 30? 30 burpees. 40? 40 burpees. 90? 90 burpees. Take a sneak peak into a Crossfit Weightlifting "Guru's" gym and get ready

  • Smaller Waistline and Bigger Brain

Leading the Way to a Smaller Waistline and a Bigger Brain

Contributed by Julia C. Basso, Post-doctoral Research Associate at the Center for Neural Science and New York University Smaller Waistline and Bigger Brain A constant regimen of aerobic exercise helps to fight obesity, decrease weight gain over

Stay Young One Step At A Time | Master’s Track & Field

The FastTwitchGrandma marketing team attended the Pueblo Masters Track & Field event and met some incredible Masters athletes. This video is a highlight of their stories, tips, and races from sprinting to pole vaulting. Takeaway:

The Will To Compete

Mike Choi, 45, is a competitive masters weightlifter. Mike was a "weekend warrior" until he discovered Crossfit. He is now the bronze medalist at the 2017 World Masters Games and the founder of the DC

  • hockey stadium

6 Exercises To Get Ready For Hockey

Ryan Cross, B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist in Sarnia, Ontario, Canada   The sights, sounds, and smells of a season bring inspiration and motivation. Being from Canada, this is most definitely true for

  • woman waking up

5 Exercises To Improve Your Sleep

Catherine O'Brien Sleep, like exercise, is an important part of a healthy lifestyle. It is no surprise that there is a wealth of research on the link between exercise, sleep and performance. The aim of

  • mature athlete drinking water

What Toxins Are Lurking In Your Brain?

Julia C. Basso, PhD As a scientist who studies the effects of exercise on the brain, I am always thinking about what exercise-induced factors (from muscles, bones, organs, brain tissue, etc.) cause the beneficial effects

  • senior man performing kettle ball swings

Increase Strength, Increase Lifespan

Katie Rose Hejtmanek, PhD, Anthropologist  With a significant portion of the world’s population aging, it is important to know and understand how best to prevent bone and muscle loss, to decrease rates of chronic illnesses (such

  • Balancing Sleep & Exercise

4 Tips for Balancing Sleep & Exercise

Gillian White, HBSc, MSc, PhD (C) One element of our training regime that is critical to making training gains and performing better in all aspects of life, from muscular strength and endurance to learning and

  • woman eating and drinking

6 Ways To Avoid Hunger That Leads To Overeating

Alyssa Bialowas Dieting and body image in sport can lead to the development of either exceptionally healthy or unhealthy eating patterns in athletes. After an intense workout I can overeat to no bounds with little

  • Benefits of High Intensity Interval Training

The Real Benefits of High Intensity Interval Training

Sara Thompson, MSc, Faculty of Kinesiology and Physical Education, Human Physiology Research Unit, University of Toronto As people age, there are changes to processes that happen at a cellular level. Examples include a decrease in

Meet A Master: Tracey Battle – The Track Family

A profile of Sprinter/Jumper Tracey Battle.  She keeps her training fun and competitive by including her family.  See how Tracey, her husband Marcus, and her 7-year-old granddaughter continue to reinvent track and field workouts.  She breaks

  • exercise class in the pool

Alternative Therapy For Parkinson’s Disease

Catherine O’Brien The Problem Parkinson’s Disease is a progressive neurodegenerative disorder characterized by impairments in movement and balance. It is estimated to affect 2 million Americans and tends to be more prevalent in older populations

  • sore-muscles

6 Cures for Sore Muscles After HIIT

Alyssa Bialowas Delayed onset muscle soreness (DOMS) is essentially your body’s response to muscle pain after a workout. This response sends a signal to your body to leave those muscle alone and results from microscopic

  • Soccer workout

Soccer: A High Intensity Workout for the Soccer (Grand)Mom

Fiona Callender and Sara Thompson Still on a high from our visit in Dundee, we headed to Copenhagen to meet Professor Peter Krustrup. Dr. Krustrup is quite a celebrity in the world of high intensity

  • man eating an apple

Should I Eat Before Or After My HIIT Workout?

Alyssa Bialowas Okay so you did it – you’re awake and you’re mentally ready to go to the gym, to the park, or even just downstairs to your living room where you’ve set up your

Improve Your Game With Plyometrics

Tracey Battle, 50, is a 2017 USATF Masters Track & Field champion in the long jump and triple jump. Workout Warmup - Strides: 1. Begin 1/4 down jump runway, running to sand. 2. Rest up

  • sleep apnea

Exercise, Airways, and Sleep Apnea Prevention

Gillian White, H.BSc., M.Sc., PhD (C) University of Toronto, Department of Exercise Sciences As previously discussed in the recent “What’s keeping you awake” article, both acute and chronic exercise has been shown to improve sleep

  • man running on track

Lifestyle Recommendations To Prevent Cognitive Decline

Julia C. Basso, PhD Alzheimer’s disease (AD) is the most common form of dementia, accounting for 60-80% of cases, and is characterized by problems with memory, thinking, and behavior. AD is progressive; symptoms worsen

  • woman with bike

Carpe Diem, The Series: WHO STOLE SUMMER?

Paul Stevens Looking at the calendar, Labor Day is but a memory and that means that summer if all but done.  I know, you are going to say that summer doesn’t actually end until September

Masters Track & Field Inspiration

These Masters Track & Field athletes prove age is just a number. Recently FastTwitchGrandma attended the Pueblo Masters Track & Field meet and got to know these incredible athletes competing in everything from the high

  • plank

Isometric Exercise and Alzheimer’s Disease

Catherine O'Brien Alzheimer’s Disease is the leading cause of dementia and currently affects an estimated 5.5 million American adults (Center for Disease Control, 2016). Unfortunately, the Center for Disease Control predicts that the incidence of

  • Training

Training Your Body and Brain

Contributed by Julia C. Basso, PhD, Post-doctoral Research Associate at the Center for Neural Science and New York University Training Your Body and Brain Many different forms of exercise exist.  At the gym, we are given

  • women exercising

Women & High Intensity Interval Training – Ebook

Research poll after research poll, male and female adults express that one of the biggest barriers they face to frequent exercise is lack of time. One common assumption is that exercise and physical activity at

  • 2 male runners

Running Does Not Cause Arthritis

Ryan Cross, B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist in Sarnia, Ontario, Canada Physical changes happen to us as we age; it is a fact of life.  For example, most people will develop wrinkles

  • couple running

The Crucial System Responsible For Runner’s High

Catherine O'Brien A runner’s high is a state or feeling that is reached after a long bout of aerobic exercise. This state is often described as containing three distinct qualities: Euphoria Reduced anxiety Decreased

Swim Workout From Masters Swimmers, The Holman Twins

Masters swimming twins, Mary and Sara Holman, 31, show one of their favorite swim workouts, the "Melvin." These FastTwitchGrandma twins were 2nd and 3rd in the 800m freestyle 3000m open swim at the 2015

  • woman cycling

Effect Of Gluten-Free Diet On Endurance Performance

Moji Kaviani, Ph.D., CEP Non-celiac Athletes Approximately 70% of endurance athletes experience gastrointestinal distress during their event and it is estimated that a gluten-free diet may reduce these negative symptoms (Lis et al., 2015). Lis, Stellingwerf,

  • man running

HIIT: Increase Intensity To Lengthen Healthspan – Ebook

Evan Stevens FastTwitchGrandma emphasizes the importance of High Intensity Interval Training (HIIT) incorporated into workouts. In this ebook, Evan Stevens, an accomplished sprinter covers many topics related to HIIT training. The first article explains the importance

  • woman running stairs

5 Ways HIIT Improves Fitness in Women

Alyssa Bialowas Research poll after research poll, male and female adults express that one of the biggest barriers they face to frequent exercise is lack of time. One common assumption is that exercise and physical

  • Wheelchair sport

The Effects Of HIIT On Wheelchair-Sport Athletes

Alyssa Bialowas There now is widespread acceptance that disability is a social construct with roots in societal attitudes. Individuals with physical and intellectual disabilities often face discrimination in many societal institutions, such as access

  • Music and Workouts

Is Quality Sleep a Predictor for Sports Injury?

Hadley Seward - certified sleep consultant and certified health coach Getting enough sleep should be a priority for everyone--for physically active people, it’s especially important. Lack of sleep can slow reaction time and make you

Strengthen Your Rotator Cuff

FastTwitchGrandma physical therapist, Ryan Cross, demonstrates a simple rotator cuff exercise. By performing this exercise you can prevent shoulder pain or a rotator cuff tear from happening. You Might Like:

The Masters Sprinting Community – Friendly And Competitive

Meet 41 year old Antwon Dussett, Masters sprinter, from Peoria, Illinois. Dussett who is a Gulf War veteran started sprinting in 1994.  He is a 400m 2000 Olympic trials qualifier, 400m 2017 World Indoors Masters

  • cycling desk

Cycling Desks: Good For Your Body & Your Brain

Catherine O'Brien The Problem: “Sitting is the new smoking”. This is a phrase that I heard numerous times while working my last office job. Of course, this is an alarming statement so I made a

  • colorado-fourteeners

Staying Safe On Colorado’s Fourteeners

Hank Shell It was a dry and frost-hewn August morning when I rose in the dark to snatch my roommate’s blender from the kitchen counter, absconding with it to the basement where I could floor

Exercise Your Gut (Microbiome)

Julia Basso Affiliation: New York University, Center for Neural Science As a neuroscientist who studies the effects of exercise on brain functioning, I am ultimately interested in the connection between the body and brain. At

Women’s Weightlifting Highlights!

The Rocky Mountain State Senior Games in Colorado Springs, CO hosted the olympic weightlifting competition. FastTwitchGrandma was there reporting on our brand ambassador, Kathy Dahlman. Watch this inspiring video of Kathy competing alongside 2016 Rio

  • kids need to move to improve

Kids Need To Move To Improve – Ebook

Catherine O'Brien FastTwitchGrandma's "Kids Need To Move TO Improve - Ebook" is written by contributor, Catherine O'Brien, who focuses on the effects of physical exercise on academic performance in school age children. Research has demonstrated

  • Benefits of High Intensity Interval Training

The Power Of Music During Exercise

Catherine O'Brien Good music can be a significant motivating factor during exercise. In my experience, a good playlist boosts excitement and energy throughout my workout.  I love pairing my music to match my workout and

  • Children playing

Does Physical Activity Help Children With Autism? – Ebook

Autism Spectrum Disorder (ASD) is typically diagnosed in toddlers.  The disorder is characterized by various behaviors that impair communication and social interactions.  These stereotyped or self-stimulating (SSB) behaviors refer to repetitive and / or restrictive

  • Rowing Stroke

Mastering the Rowing Stroke

Dayton Kelly Mastering the Rowing Stroke or Tackling Technique on the Rowing Ergometer If you are anything like me before I started rowing, you are probably thinking to yourself, what is there to know

Mini Trampoline Exercises – A Fun Alternative

Mini trampolining also known as "rebounding" has taken off as a fun, new alternative exercise for athletes of all Ages. Some benefits of mini trampolining include: 1. Cardiovascular improvements 2. Balance work 3. Weight

  • parents exercising with baby

Baby and Me Workout Plan

Ryan Cross, B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist in Sarnia, Ontario, Canada   My wife and I were blessed with the birth of our first child about 8 weeks ago.  Becoming a parent is

  • cycling group

Carpe Diem, The Series: I Didn’t Say It Was Going To Be Easy!

Paul Stevens Up here in the Great White North a.k.a Canada, we have a long weekend on the first weekend of August.  There is nothing of significance that happened around this time, no historical events

  • gelatin

Gelatin – The Anti-Injury Answer? (Sorry Vegetarians)

Evan Stevens Getting injured sucks. Anyone who would tell you otherwise has either never been injured (highly unlikely) or never had the passion in the first place. The forced time away from something you love

  • woman doing yoga in the city

Maximize Results By Combining Yoga & HIIT

Alyssa Bialowas The effects of yogic exercise and its ability to increase an individual’s aerobic capacity are seldom studied.  Yoga is widely understood to confer benefits to a person’s physical, emotional, and spiritual well

  • woman working out in the park

8 Ways To Turn Any Space Into A HIIT Workout

Alyssa Bialowas We all know what it feels like to be on an epic workout stretch and then face an intense week of meetings, deadlines and social obligations to ruin a perfectly good streak. For

4 Essential Exercises

Dayton Kelly Essential to the development of any strong training plan is the concept of muscular symmetry: following a training program that excludes certain muscle groups promotes injury and leads to a plateau in

  • migraines-1

Vestibular Migraines: Could Exercise Be The Answer?

Catherine O’Brien My last article highlighted the inverse relationship between headaches and VO2 max levels such that individuals who experienced headaches regularly had, on average, lower VO2 peaks than their control counterparts. Perhaps one of

  • beet root juice

Pump Up Your Performance With Beet Root Juice!

Dayton Kelly This article was adapted from a combination of speeches given at the European Sports Science Conference 2017, most notably Annie Vanhatalo PhD (University of Exeter, UK). Beet root juice is currently in

  • woman runner with headache

Headaches and VO2 max

Catherine O’Brien Headaches are a prominent health concern with 1 out of every 7 Americans suffering from headaches regularly. Because of the prevalence of this problem and my own curiosity about headaches as they relate

Meet Masters Sprinter Steven Sashen

Meet one of the fastest Masters sprinters in the United States, Steven Sashen. At 55 he proves speed does not decline with age. Sashen, founder of Xero Shoes, shares his passion for sprinting and tips

  • dopamine-dysfunction

Obesity & Dopamine Dysfunction

Julia C. Basso, PhD Obesity is a major problem worldwide.  In the United States, more than 66% of adults are overweight, with 1 out of every 3 being considered obese (National Institutes of Health). 

Get in the Zone: Heart Rate Monitoring

Dayton Kelley The Fast Twitch Grandma readers are well-informed individuals after having explored our website. Our readers know that exercise offers a bounty of physical and mental benefits including extended life expectancy (Lee, et

  • track and field runners at the starting block

Carpe Diem, The Series: Never Give Up, Never Surrender!

Paul Stevens Carpe Diem (but in a relaxed sort of way) “NEVER GIVE UP, NEVER SURRENDER!” For any of you that may have seen the 1999 Tim Allen science fiction comedy movie “Galaxy Quest”,

Health Challenges and Cleanses – A Help or Hinder?

Gillian White - MSc, PhD (Candidate), University of Toronto  Health Challenges and Cleanses – Helping or hindering for your resolutions. A personal account. I will start by saying that I am not the type

  • kids running

Effects Of Outdoor Activity On Children With Autism

Catherine O'Brien In previous articles, I have discussed the role of exercise in reducing stereotypical behaviors in children with autism. The research has shown that the intensity and duration of exercise are key variables in

A Trick To The Foundation Of Youth?

Julia C. Basso The hypothalamus is an almond-sized structure that sits in the lower, middle portion of the brain.  It consists of a variety of different nuclei that regulate different aspects of behavior including

Family Proves Staying Active Is Timeless

The Rubadeau and Trenary family prove that age is not a factor when it comes to staying active. From their 73 year old Great Grandpa Bob Trenary to 4 year old Summer Skye, they are

Power Training for Runners

Evan Stevens This session had several talks that just went over things we’ve already heard at the conference thus far; there were only two that had some novel information and are presented here. The

Become A Runner at Any Age

Gillian White BSc, MSc, PhD Candidate University of Toronto Exercise Sciences Why society is telling you that you’re too old to run – and why society is dead wrong. Most health publications, including this

  • Sweat

How Sweat Helps You Keep Your Cool

Gillian White   BSc, MSc, PhD Candidate Department of Exercise Sciences, University of Toronto How Sweat Helps You Keep Your Cool As summer winds down and we are faced with the grim reality of

Ab Routine From Masters Champion Tracey Battle

USA Masters Track & Field champion Tracey Battle, 50 years old, shares her ab routine she tries to perform every night. Having a strong core helps her in the long jump and triple jump. At

  • father and daughter playing tennis

Low Intensity, Short Workouts Benefit Individuals With ASD

Catherine O'Brien Autism Spectrum Disorder (ASD) is typically diagnosed in toddlers. As discussed in my earlier article about ASD, the disorder is characterized by various behaviors that impair communication and social interactions.  These stereotyped or

  • crunches

High-Speed Resistance Training

Sara Thompson - M.Sc. in Exercise Science High-speed resistance training (HSRT) is a relatively new approach to combat ailments associated with aging such as decreased muscle strength, decreased functional performance, and decreased quality of

  • 2 ballerinas dancing

Dance Harmony In Woodstock

Julia C. Basso, PhD Remember Woodstock?  If you went to the 1969 festival or not, Woodstock, NY (though not the actual site of the Woodstock Festival) is still a thriving artist’s community.  This town of

  • Fat-Burning Exercise

Fat-Burning Exercise May Be The Key To Make Us Smarter

Julia Basso - PhD I am intrigued by the body-brain connection. As a result, I  am constantly thinking about how all of the physiological things that happen in our body — from exercise like

  • good posture

The Best Posture is your NEXT Posture

Ryan Cross, B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist in Sarnia, Ontario, Canada Growing up our parents would always say, “Sit up straight,” or “Don’t slouch!” These instructions were given so that we could

  • "riding for dollars"

Carpe Diem, The Series: “RIDING FOR DOLLARS”

Paul Stevens “RIDING FOR DOLLARS” This past weekend, I participated in another ride to raise funds for Multiple Sclerosis, a debilitating disease that is largely a Canadian phenomenon. For example, a Canadian is 13x more

Meet Olympic Masters Powerlifter Gordon Santee

Gordon Santee, 70, from Redondo Beach, California is an Olympic powerlifter and referee. Along with being a AAU Powerlifting Hall of Famer, Santee's personal best is 302.5 KG total in the squat, bench press, and

2017 Rocky Mountain Senior Games Track & Field

The Rocky Mountain Senior Games are held in beautiful Colorado Springs, Colorado. FastTwitchGrandma marketing team attended the events and met some incredible Masters athletes. This video is a highlight of their stories, tips, and races.

  • woman on the barbell

Post Exercise Meal Impact On Triglyceride and Cholesterol Levels

M. Kaviani Obesity is a leading global health problem and is associated with multiple chronic diseases including heart disease, stroke, type 2 diabetes, liver disease, and certain types of cancer (Miyazaki et al, 2002,

  • healthyliving

6 Guidelines For Positive Health Outcomes

Julia Basso – PhD The main message:  sedentary behavior is associated with poor cardiovascular health outcomes.  Exercise is important and we need to get people active as it improves a range of cardiovascular health

  • children hugging

Exercise Helps Individuals With Autism

Julia Basso - PhD Autism Spectrum Disorder (ASD) is a neurodevelopmental disorder that typically emerges before the age of 3.  ASD is characterized by a variety of symptoms including impaired social interactions, problems with

Can Interval Training Help Mitigate Obesity?

Evan Stevens This session really just was in addition to all of the information we’ve already seen at the conference so far. Interval training is very important to health and can increase the palatability

Food vs Protein Supplements

Evan Stevens The final talk in this session was a breath of fresh air for a lot of us. It dealt with the comparison of regular foods versus the use of protein supplements. What

  • children swimming

Building An Autism Friendly Workout Plan

Catherine O’Brien Autism spectrum disorder (ASD) refers to a group of developmental disorders that vary in severity. As it is a spectrum disorder, there are mild and severe forms of ASD. According to the Center

Exercise and Digestive Health

Julia Basso - PhD Dr. Shawn Khodadadian of Manhattan Gastroenterology writes that, “Exercise and digestion are mutually exclusive.”  When you exercise, blood travels to your muscles and lungs (where it is needed) and away

  • strawberries

Precision Nutrition and You: Nutrigenomic Approaches To Disease And Health

Evan Stevens We have previously discussed the growing field of nutrigenomics here at FastTwitchGrandma in the article How Should I Eat. The idea of personalized nutrition was introduced – eating based who you are; how nutrition

  • group dancing

Dancing Helps Heal Patients With Parkinson’s Disease

Julia C. Basso, PhD Parkinson’s disease (PD) is a neurodegenerative disorder that is characterized by problems of movement.  Though the disease normally manifests after the age of 60, in rare circumstances, the disease may develop

  • Minimize Jet Lag’s Effect

Jet Lag – Traveling for Competition

Hadley Seward Minimize Jet Lag’s Effect on your Performance By Hadley Seward, certified sleep consultant and certified health coach More than ever, professional and amateur athletes are traveling further and further for competitions. Along

  • “150 FOR 150”

Carpe Diem, The Series: “150 FOR 150”

Paul Stevens “150 FOR 150” On July 1st, we in the frozen north a.k.a. Canada, celebrated the 150th birthday of the ‘True north, strong and free’. What better way to mark the occasion than to

  • Children's-Motor-Skills

The Effect Of HIIT On Children’s Motor Skills

Catherine O’Brien In my last article, I introduced a study that utilized interval training (FUNtervals) in the classroom (Ma, Mare, & Gurd, 2015). The research demonstrated that engaging in FUNtervals had the potential to improve

  • kids jumping jacks

Kids Need To Move To Improve

Catherine O’Brien In my previous article, Study Shows Active Children Are Better At Math, I discussed research that demonstrated a positive relationship between physical fitness and academic performance in children. As a quick refresher, the research

Study Shows Active Children Are Better At Math

Catherine O’Brien We know that aerobic exercise has positive effects on brain health and cognition. Recently, a greater emphasis has been placed on the relationship between aerobic exercise and brain health in the developmental years.

  • woman blowing nose

10 Ways To Boost Your Immunity

Dayton Kelly The following was adapted from a combination of speeches given at the European Sports Science Conference 2017, most notably Walsh, N. et al. [United Kingdom] and Nieman, D. [United States]. Everyone hates

Meet Masters Cyclist Robert Paganini

Robert Paganini, 81, is a masters cyclists from San Diego, CA competing in the USA Masters Games. Robert says his success in cycling is riding long rides everyday and going until he feels like stopping.

  • Dance And Neuroscience

A Conversation Between Dance And Neuroscience

Julia C. Basso, PhD Dance and neuroscience may seem like two distinct fields, but Jody Oberfelder, director, choreographer, and filmmaker, knows that they intersect in intricate ways.  Her recent work, The Brain Piece, just had

2017 USA Masters Opening Ceremonies

The 2017 USA Masters Games in San Diego, California have officially kicked off! Watch this highlight video and get ready to be inspired. Good luck to all the participants. FastTwitchGrandma will be reporting live from

  • woman sprinter

Out Sleep Your Opponents: The Effect Of Sleep On Performance

Dayton Kelly This article was adapted from a combination of speeches given at the European Sports Science Conference 2017, most notably Knufinke, M. et al. [Netherlands]. As you probably know, working out when your tired

  • kids exercising in classroom

FUNtervals – Exercise Intervals For Children

Catherine O'Brien High Intensity Intervals: The key to a focused classroom? This month I have been focusing on the effects of physical exercise on academic performance in school age children. Research has demonstrated that levels

  • group jumping rope

Active vs Passive Rest For HIIT Recovery

Dayton Kelly The following was adapted from a combination of speeches given at the European Sports Science Conference 2017, most notably Wiewelhove, T. et al. [Germany]. Researchers have been in conflict about how best to

  • l-tyrosine

Beat Pre-Race Nerves With L-Tyrosine

Dayton Kelly This article was adapted from a combination of speeches given at the European Sports Science Conference 2017, most notably Hase, A. et al. [United Kingdom]. Here at FastTwitchGrandma, we love to indulge the

  • man swimming in ice hole

The Truth About Cold Therapy And Recovery

Dayton Kelly Time to cancel your next ice bath? The truth about cold therapy. This article was adapted from a combination of speeches given at the European Sports Science Conference 2017, most notably Poppendieck, W.

  • meditation

The Surprising Benefits of Meditation

Julia C. Basso, PhD Using Meditation to Enhance Attention, Emotional Regulation, and Self-Awareness Here at fasttwitchgrandma.com, we are a group of people who love to exercise and are interested in the beneficial effects of exercise

  • man with low back pain

Back Pain? The Germans May Have Found A Cure

Dayton Kelly This article was adapted from a combination of speeches given at the European Sports Science Conference 2017, most notably Spang, C. et al. [Sweden]. Low back pain plagues millions globally with 84% of

  • man bench pressing

Creatine Supplementation For Mature Athletes

Creatinine for more than just body builders? Muscle building in old age. Dayton Kelly The following was adapted from a combination of speeches given at the European Sports Science Conference 2017, most notably Kaviani,

  • woman running on track

A New Form Of Aerobic Training: Micropause

Dayton Kelly This article was adapted from a combination of speeches given at the European Sports Science Conference 2017, most notably Walsh, A. et al. [Ireland]. Micropause Running Not high intensity training, not continuous

  • group climbing ropes

Rope Training – A Form Of HIIT

Dayton Kelly This article was adapted from a combination of speeches given at the European Sports Science Conference 2017, most notably Wright, P. et al. [United Kindoms]. Breaking out the ropes: a shortcut to quick

  • omega 3 foods

Fill Up On Omega-3s

Dayton Kelly This article was adapted from a combination of speeches given at the European Sports Science Conference 2017, most notably Edholm, P. et al. [Sweden]. Fill up on Omega-3s for strength, lean mass

Using Pilates To Reduce Back Pain

Dayton Kelly This article was adapted from a combination of speeches given at the European Sports Science Conference 2017, most notably Mobark, A. et al. [Japan]. Back pain is quickly becoming an epidemic in first

  • stopping to drink hydration

Stopping To Drink: Is It Worth The Time?

Dayton Kelly This article was adapted from a combination of speeches given at the European Sports Science Conference 2017, most notably Lewis James PhD (Loughbrough University, UK). Research in dehydration and exercise has long

  • genetics olympic-swimmer

Do Genetics Give You A Competitive Advantage?

Dayton Kelly Born to be fast? The role of genetics in VO2 max. This article was adapted from a combination of speeches given at the European Sports Science Conference 2017, most notably Hoppler, H, Switzerland.

  • gender based nutrition

Re-Thinking Gender Based Nutrition

Dayton Kelley Gender Based Nutrition This article was adapted from a combination of speeches given at the European Sports Science Conference 2017, most notably Emma Stevenson PhD (Newcastle University, UK). The world of sports is

  • Parkinson's Disease and Exercise

Will Exercise Help Prevent Parkinson’s Disease?

Julia Basso, PhD Affiliation: New York University, Center for Neural Science Parkinson's disease is a neurodegenerative disorder characterized by loss of dopamine neurons in the substantia nigra pars compacta, a part of the brain’s

  • fit 55

Crossfit For All Ages

Katie Rose Hejtmanek, PhD Stay Strong, Mobile, and Able! “It is a great feeling when you can apply what you do in the class to life. The other day I had to take a

  • canal boat in london

Carpe Diem, The Series: Return To The Colonies

Paul Stevens “RETURN TO THE COLONIES” We recently returned from a trip to England, our first across the pond.  We have traveled throughout the western hemisphere but had never ventured eastward.  I don’t want

Strength As A Safety Net

Jon Carlock As time passes and we age, we naturally become more vulnerable to injury. Somewhat of a numbers game, the longer we spend on this planet, the odds increase that we will get hurt

  • women running

Exercise Motivation to Prevent Age-Related Body Changes

Julia Basso - PhD As we age, the body goes through many changes.  These include widespread changes in body composition including loss of muscle mass and bone mass.  With this loss, there is marked reduction

  • contemporary Dance

Cultivating Meaning Through Improvisational Dance

Julia C. Basso, PhD I just returned from the annual Movement Intensive in Compositional Improvisation (MICI) led by a dance company known as The Architects.  This group is composed of four wonderful women and

  • your first pull-up

Pull-Up Power! – The Road to Your First Pull-Up

By Hank Shell   Real talk: I tend to get ahead of myself when writing these articles. Whether it’s climbing the deserts of Utah or bouldering in the mountains of southwest Colorado, I just get

  • Trails to Visit This Summer

10 Trails to Visit This Summer

By: Hank Shell Here are a few of our favorite trails to visit this summer: 1) Titcomb Basin Location: Pinedale, WY Distance: 27.9 miles Difficulty: Strenuous   Approaching Wyoming’s Wind River Range from the

Sitting Disease – The New Smoking

Evan Stevens Based on a talk by Pete Lemon at Take Control of Your Health/Wellness – Exercise Nutrition Symposium, University of Western Ontario The irony of the first talk was not lost on many who

Tired Of The Same Exercise Routine? Try Tai Chi!

Sara Thompson - MSc in Exercise Sciences, University of Toronto As Evan Stevens discussed in a recent FTG article, osteoporosis occurs naturally with age as individuals tap into their bone reservoirs to absorb nutrients.

A Look Inside The Mind Of Distance Runners

Catherine O’Brien Have you ever driven past a runner and thought “I wonder what is going through their head”? If you are like me, the answer is yes. In addition to observing pace, stride, and

  • Muscles and Mind, Mind-Body

Strengthen Your Muscles, Strengthen Your Mind

Contributed by Julia C. Basso, Post-doctoral Research Scientist, Center for Neural Science, New York University Strengthen Your Muscles, Strengthen Your Mind As we age, we lose approximately 5 pounds of muscle mass per decade (Frontera et

Exercise Induced Sleep Improvements

Julia Basso Getting a good night’s rest is important for so many aspects of our lives including our overall sense of wellbeing.  The fact that we spend on average 33% of our lives sleeping

  • father and daughter weight lifting

Children Weight Lifting: What You Need To Know!

Dayton Kelley Should You Allow Your Child To Weight Lift? This question has seen much discussion in the past few decades, with professionals arguing fervently for both sides. Childhood is critical period of development;

The Truth About Carbo Loading

Evan Stevens Carbo Loading Carb loading, for those who haven’t been around sport for the past 40 years or so, is when you workout really hard, deplete a lot of your glycogen, and then

Fitness For Every Generation – Interview With Virginia Davies

FastTwitchGrandma's co-founder Virginia Davies talks to New York 1 news about the importance of staying active while having fun over fifty.  Davies points out specific ways to work your 5 bio-motor abilities with an emphasis

  • muscle soreness

Protein Quality Dictates Recovery, Not Timing

Evan Stevens “Oh, I’m sore today.” “I feel like it’s getting harder to work out every day like I used to.” “I don’t feel like I am recovering after a workout.” These are the

  • happy walker

Run/Walk Or Run Only?

Catherine O'Brien When I first started running, my mom introduced me to the Galloway Method. This method of running, designed by Jeff Galloway, is a method which involves a combination of periods of running and

  • disc-health

Get Active To Prevent Disc Problems

Ryan Cross, B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist in Sarnia, Ontario, Canada   There are many different reasons to exercise.  Exercise can improve our cardiovascular system, lifting weights can make our muscles grow stronger,

  • Managing Chronic Pain

Manage Chronic Pain with Exercise

 Julia Basso, PhD Chronic pain is a serious and debilitating condition for many people. It affects more Americans than diabetes, heart disease and cancer combined (American Academy of Pain Medicine).  An initial incident such as

  • woman sprinter

NEWS RELEASE: Can A Single Exercise Session Benefit Your Brain?

Julia C. Basso (FastTwitchGrandma contributor) and Wendy A. Suzuki Center for Neural Science, New York University, New York, NY, USA NEWS RELEASE FOR IMMEDIATE RELEASE Abstract. A significant body of work has investigated the effects

  • Quick Facts

Quick Facts For A Healthier You

Evan Stevens Each day between the morning and afternoon sessions of the conference there was a two hour period of mini presentations. These were short, two-minute talks given by people who just wanted to

The Trick Stress Plays on Your Metabolism

Gillian White - BSc, MSc., PhD Candidate A sheep in wolf’s clothing: The mean trick stress plays on your body’s metabolism. University of Toronto, Department of Exercise Sciences For most people reading this article, it’s a

  • healthyeating

Exercise Enjoyment May Affect Post-Workout Eating Habits

Catherine O'Brien While a healthy lifestyle is dependent upon various factors, it is widely accepted that nutrition and exercise are two primary factors. Nutrition and exercise interact with one another and increased physical exertion calls

  • American College Sports Medicine Conference

American College Sports Medicine Conference – Ebook Edition

Julia Basso – PhD American College Sports Medicine Conference - Ebook Edition Over 6000 sports medicine professionals came together in Denver, CO this Spring to discuss topics ranging from Mental Health to Female Elite Athletes.

  • Simplifying Your Life In the Backcountry

8 Steps to Simplifying Your Life – In the Backcountry

When I was young, I was part of an adventure outing group in western North Carolina – kind of like Boy Scouts, but less formal, more oriented toward outdoor sports, and void of any religious

  • female athletes

Impact Of Competitive Sports On Female Athletes

Julia Basso – PhD Fitness athletes- the healthy body image idea: how are they doing? (Therese Methisen, The Norwegian School of Sport Sciences) Body image is important for the female fitness athletes.  Around 3 to

  • woman running

3 Strategies Behind Motivation & Sustained Fitness

Julia Basso – PhD Presidential Lecture:  No Sweat: The Surprising Science Behind Lasting Motivation and Sustained Physical Activity (Michelle Segar, University of Michigan) Check out Dr. Segar’s book, “No Sweat: How the Simple Science of

Exercise-Induced Increases in Brain Size

Julia Basso - PhD Carbon dating in the human brain:  Implications for exercise-induced increases in brain size        Do you ever wonder why scientists use animal models?  Are you skeptical of findings

  • Size matters

Carpe Diem, The Series: Size Matters

Paul Stevens Carpe Diem (but in a relaxed sort of way) “SIZE MATTERS” Before you let your mind wander with the title of this article, let me take a step or two back to set

  • American College Sports Medicine Conference

Day 4 of the American College of Sports Medicine Conference – 2017

Join the #IMove-MENT Julia Basso – PhD ACSM/SBM Co-Sponsored Symposium:  Exercise as an Integrative Approach to the Management of Chronic Pain and Addiction   Psychobiology of pain and exercise in chronic musculoskeletal pain (Dane

  • American College Sports Medicine Conference

Day 2 of the American College of Sports Medicine Conference – 2017

Impacts of Exercise, the Gut Microbiome/Metabolome and Immunity on the Brain Julia Basso – PhD Exercise or prebiotic diet increases stress resistance, modulate stress reactive neurocircuitry, and promote adaptive gut microorganisms (Monika Fleshner, University

  • American College Sports Medicine Conference

Day 3 of the American College of Sports Medicine Conference – 2017

Neurobiological Effects of Physical Activity Julia Basso – PhD Exercise and neurodegeneration; potential therapeutic role for FNDC5/irisin (Christiane Wrann, Massachusetts General Hospital, and Harvard Medical School) We know that exercise improves cognitive functioning, but

  • American College Sports Medicine Conference

Day 5 of the American College of Sports Medicine Conference – 2017

Female Elite Athletes: The Impact of Participation in Competitive Sports Julia Basso – PhD Fitness athletes- the healthy body image idea: how are they doing? (Therese Methisen, The Norwegian School of Sport Sciences) Body

  • American College Sports Medicine Conference

Day 1 of the American College Sports Medicine Conference – 2017

Exercise is Medicine for Mental Illness: Developing Feasible and Effective Interventions for Real-world Clinical Settings Julia Basso – PhD Stepping up the treatment of mental illness:  feasibility and acceptability of a 12-week exercise program

  • Ego

Exercise is Contagious – And Your Ego Drives It

Evan Stevens At FastTwitchGrandma we’ve previously discussed the benefits of working out in groups. The most recent article, published by Catherine O’Brien, simply titled “Improve Pace by Running With Others,” looked at how running with

  • Block training

Block Training: Change Your Schedule & Get More Out Of HIIT Workouts

Dayton Kelly So you’ve hopped on the High Intensity Training (HIIT) bandwagon and are ready to ride it to big gains and athletic success. But are you doing it properly? While few employing the

90 Seconds A Day of HIIT Might Be All You Need

Evan Stevens We know that HIIT can be used to improve parameters of health in diseased individuals, but can it work in healthy individuals/a whole population, and if so, how might it work? The

  • trampoline

A Fun Alternative: Trampoline Workouts

Sara Thompson - M.Sc. in Exercise Science In recent years, a new type of exercise has taken off in North America and around the world. “Rebound exercise”, or “Bouncercise”, comprises of balancing, jumping, and

  • Sleep Better

7 Tips to Get You Sleeping Again

Hadley Seward - certified sleep consultant and certified health coach 7 Tips to Get You Sleeping Again Picture this: it’s 4am and you’re awake. No matter what you try, you cannot fall back asleep. Sound

  • Do Female Athletes Need More Sleep?

Sleep Series – Ebook Edition

Gillian White - MSc., PhD (Candidate), University of Toronto, Graduate Department of Exercise Sciences Sleep Series Ebook Edition Sleep is not just a rest for our brain and body but is absolutely essential to our

  • Alleviate Headaches

4 Exercises to Alleviate Headaches

Ryan Cross, B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist in Sarnia, Ontario, Canada Headaches are a fact of life. Whether it’s the kids who won’t be quiet, or the relentless pounding after a night out,

  • nervous system anatomy

Exercise and the Autonomic Nervous System

Julia C. Basso, PhD The autonomic nervous system (ANS) is a part of our peripheral nervous system that controls our involuntary physiological responses.  There are two components of the ANS – the sympathetic and parasympathetic

  • group cycling

Carpe Diem, The Series: Wednesday Night Group Ride

Paul Stevens What a difference a couple of weeks can make!  To this point, we have had very sketchy weather with lots of rain and cool, blustery days.  Then, POOF! All of a sudden,

  • Trigger Motion: Running Terms For Those New to the Game

Exercise Your Way to Happiness

Contributed by Julia C. Basso, Post-doctoral Research Associate at the Center for Neural Science and New York University On a daily basis, we all strive to some extent to be happy, to feel happy, or to make

  • tired runner

Mental Fatigue Can Affect Your Workout

Catherine O'Brien There is a wealth of research that demonstrates the positive effects of exercise on physical, mental and emotional life domains. In this way, exercise improves our ability to: Cope with subsequent stressful

  • Sleep Disorders and Exercise

Exercise and Sleep Disorders — Sleep Series Part 5

Gillian White, MSc., PhD (Candidate), University of Toronto, Graduate Department of Exercise Sciences Sleep Stats And General Information - Sleep Series Part 1 Sleep Physiology - Sleep Series Part 2 Sleep And Health - Sleep

  • Brain Inflammation and Exercise

Exercise and Brain Inflammation

Julia Basso - PhD The post I wrote last week talked about the exciting connection between exercise and the immune system.  I specifically focused on one immune factor, known as interleukin-6 (IL-6), that not

  • woman working out with trainer

How Personality Affects Workout Habits

Catherine O'Brien Twice a week I switch out my upbeat running playlist for a podcast. Some podcasts cover news and politics; others report episodically on the investigation of a crime. While I have a full

  • Women exercising

Expert Advice On Exercise, Aging, And The Importance Of Stories

Gillian White, MSc., PhD (Candidate), University of Toronto, Graduate Department of Exercise Sciences As I’ve written before in FastTwitchGrandma articles, the majority of exercise and health media and research focus on the quantifiable elements of

  • warrior pose

Wii-Fit Can Improve Balance And Confidence In Older Adults

By Sara Thompson, M.Sc. in Exercise Science Aging adults are more prone to falling, leading to a higher risk of fractures and disability. This can cause a lack of confident to perform physical activity

  • Sleep and Health

Sleep and Health – Sleep Series Part 3

Part 3 of Sleep Series – Sleep and Health Sleep Stats and General Information - Sleep Series Part 1 Sleep Physiology - Sleep Series Part 2 We know that sleep is important for functioning

  • Exercise and Sleep Quality

Exercise and Sleep Quality – Sleep Series Part 4

Gillian White, MSc., PhD (Candidate), University of Toronto, Graduate Department of Exercise Sciences Sleep Stats And General Information - Sleep Series Part 1 Sleep Physiology - Sleep Series Part 2 Sleep And Health - Sleep

  • woman and man spinning

Improve Fitness To Lengthen Healthspan

By Sara Thompson, M.Sc. in Exercise Science Neural specificity is how well the brain can distinguish one stimulus from another. Or in other words, how well an individual can visually recognize the differences between

  • Sleep Physiology — Part 2 of Sleep Series

Sleep Physiology — Sleep Series Part 2

Sleep Physiology — Part 2 of Sleep Series Sleep Stats and General Information - Sleep Series Part 1 What makes us fall asleep? This is an important question because if we know what factors contribute

  • exercise in the morning

Exercise Now To Handle Stressful Situations Later

Catherine O'Brien Every day we encounter stressful situations. Whether it be a presentation to a supervisor at work, a particularly challenging exam, or an uncomfortable conversation with a friend or loved one, stressful situations

Masters Athletes Advice To Their Younger Self

We asked champion masters athletes what advice would you give your younger self?  FastTwitchGrandma athletes Tunde Ridley, Steven Head, Nick Berra, and Ed Roffey provide useful and funny information to athletes at every level of

  • Sleep Stats and General Information

Sleep Stats and General Information – Sleep Series Part 1

Part 1 of Sleep Series – Sleep Stats and General Information Sleep is not just a rest for our brain and body but is absolutely essential to our health and function. Sleep deprivation has similar

Meet Master Racquetball Champion Shirley Parsons

Meet master racquetball champion Shirley Parsons!  Parsons is a 67 year old racquetball player from Rangely, Colorado.  She has been playing since college and has won gold in the Huntsman's World Senior Games for the last

  • cycling in rain

Carpe Diem, The Series: Becoming One With The Wind

Paul Stevens Carpe Diem (but in a relaxed sort of way) “GET OUT THE SCUBA GEAR!” By this time of year, we should be able to enjoy the outdoors with seasonably mild temperatures and

  • single leg squat

4 Stages of Core Training for Lower Back Pain

Ryan Cross, B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist at CBI Physiotherapy and Rehabilitation Centre in Sarnia, Ontario, Canada Low back pain is one of the most common ailments that force people to seek

Stand Up Paddle Boarding Physical And Mental Benefits

Sara Thompson - M.Sc. in Exercise Science With summer on its way, it’s time to put away the skis, snowshoes and toboggans and get ready for some summer activities. One summer sport that is

  • woman on dock

The Exercise Effect On Daydreaming

Julia C. Basso, PhD Do you ever wonder what your brain does while you daydream?  The majority of adults daydream at least once a day and for many of us, this behavior occurs periodically

Lengthen Healthspan Through Exercise

Julia Basso - PhD Youth is a sought after thing.  Doctors, scientists, and many others among us are actively seeking the elusive fountain of youth.  The ultimate question is:  how do we keep our

  • group exercising

3 Exercise Tips to Prevent and Treat Depression

Sara Thompson, M.Sc. in Exercise Science The 3 Pieces of Advice: Go out and try something. The hardest step is the first one, but once you start exercising you will feel better and be more

Improve Pace By Running With Others

Catherine O'Brien I enjoy running alone and am intimidated at the idea of running with others. Am I slowing them down? Am I going to fast? What if I want to stop for a

  • balance training

25 Minutes Of Exercise Can Improve Knowledge

Sara Thompson - M.Sc. in Exercise Science In my previous article, I discussed the use of exercise to improve physical and cognitive function in individuals with hypertension. In this study, Junior and colleagues (Junior

  • group balancing

Exercise Program For High Blood Pressure

Sara Thompson - M.Sc. in Exercise Science The Workout 4 Essential Activities: Aerobic High-intensity Strength Balance 4 Specific Exercises: Daily living (such as moving a weight from one place to another) Balance  Proprioceptive exercises

A Midday Cardio Session May Make You A Better Worker

Catherine O'Brien Author Catherine O'Brien and co-workers at lunchtime boxing class! The lunchtime workout is becoming more and more popular. Many people are foregoing the trip to the salad bar or sandwich shop

A Poor Diet Impairs Memory, But Exercise May Help

Julia C. Basso, PhD Obesity is a worldwide epidemic.  Since 1980, obesity rates have nearly doubled, with 35% of adults over the age of 20 classified as overweight and 11% classified as obese.  It

  • woman waking up in the morning

A Better Night’s Sleep: Falling Asleep

Gillian White – MSc, PhD (C), University of Toronto, Department of Exercise Sciences What makes us fall asleep? This is an important question because if we know what factors contribute to our drive to

Meet Master Marathoner Kenneth Mungara

Kenneth Mungara, 43, is the Master's Marathon World Record holder.  He is also the winner of the 2015 Gold Coast Airport Marathon in Australia and a 4 time winner of the Toronto Waterfront Marathon.  Mungara

HIIT- Does Non-Weight Bearing Rowing Do The trick?

Sarah West - PhD, Assistant Professor, Trent University Recently, I contributed a series to the FTG research blog about the importance of maintaining bone health with aging.  Bone loss can lead to Osteoporosis (i.e., thinning

  • lat pulldown

Resistance Training For Parkinson’s Disease

Sara Thompson - M.Sc. in Exercise Science Parkinson’s disease (PD) is second only to Alzheimer’s in being the most common neurodegenerative disease (L. A. B. MS & MS, 2013). Dopamine is a neurotransmitter, important

  • Mom putting son to sleep

A Better Night’s Sleep: The Statistics

Gillian White – MSc, PhD (C), University of Toronto, Department of Exercise Sciences Sleep is not just a rest for our brain and body but is absolutely essential to our health and function. Sleep

  • woman running

The Process Of Movement Between The Brain And Body

Julia C. Basso, PhD Did you ever wonder how we move?  The ability to move is an interconnected process between the body and brain.  As I have discussed before, the motivation to move is

High-Intensity Exercise with Rheumatoid Arthritis

Gillian White - MSc, PhD (C), University of Toronto, Department of Exercise Sciences As I wrote about previously in “How to get active with rheumatoid arthritis”, there are lots of benefits to be gained

  • spin class

Parkinson’s Disease & Cycling Benefits

Catherine O'Brien Parkinson’s Disease (PD) is a disease of the nervous system that is characterized by impaired motor function. This impairment can manifest in various ways including tremor, bradykinesia (slowed movement), rigid muscles, impaired

  • woman drinking

Effects of Alcohol On Your Workout

Gillian White - MSc, PhD (C), University of Toronto, Department of Exercise Sciences Is a post-workout social getting in the way of your training? One of the major areas of study in exercise science

  • fly fishing

Best New Fly Fishing Gear of 2017

Hank Shell It’s springtime here in the Rockies. Temperatures are rising and rivers are swelling with runoff. Soon, the waters will recede, insects will begin to hatch, and anglers from across the country will wade

The Best Hiking Boots of 2017

Hank Shell The days are getting longer, the sun is shining brighter, and it’s time to get out and hit some trails. Spring is one of my favorite times to get out and put down

  • sleeping with cell phones

Trouble Sleeping? Break This One Habit.

Gillian White - MSc, PhD (C), University of Toronto, Department of Exercise Sciences Text, email, call, search, Siri, music, camera, social media. Calculator (what? Don’t act like you don’t use it too..) – these days,

  • sprinters

So You Want To Be A Sprinter? – Ebook Edition

Evan Stevens So you want to be a sprinter; be prepared to work at it. While all humans are born with innate ability to “sprint” (due to biological fight or flight responses), the ranges of

Baby On Board? – Aerobic Exercise During Pregnancy

Catherine O'Brien While there is a lot of controversy and discussion surrounding exercise during pregnancy, the present literature on the subject suggests that it is indeed safe to exercise while pregnant. Of course, there

So You Want To Be A Sprinter? – Part 5

Evan Stevens So You Want To Be A Sprinter? - Part 1 So You Want To Be A Sprinter? - Part 2 So You Want To Be A Sprinter? - Part 3 So You

  • sprinter on block

So You Want To Be A Sprinter? – Part 4

Evan Stevens So You Want To Be A Sprinter? - Part 1 So You Want To Be A Sprinter? - Part 2 So You Want To Be A Sprinter? - Part 3 Part 4:

  • hockey

Role Reversal: The Therapist Becomes The Patient

Ryan Cross - B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist at CBI Physiotherapy and Rehabilitation Centre in Sarnia, Ontario, Canada Anger. Fear. Pain. Anxiety. This is what I felt, in that order, when my

So You Want To Be A Sprinter? – Part 3

Evan Stevens So You Want To Be A Sprinter? - Part 1 So You Want To Be A Sprinter? - Part 2   Part 3: Warm-up Now that we have a working understanding of

  • senior yoga class

Work Your Body And Mind To Combat Stress

Sara Thompson - M.Sc. Exercise Science In today’s fast-paced world, work accounts for the majority of stress in the United States (Aitkens et al., 2014). Stress leads to numerous mental and physical consequences such

  • sprinters

So You Want To Be A Sprinter? – Part 2

Evan Stevens So You Want To Be A Sprinter? - Part 1  Part 2: Arms (& a small note about foot positioning) So now that we have an understanding of how our legs move while

  • yoga class

Exercise, Fitness, And Alzheimer’s Disease

Sara Thompson - M.Sc. Exercise Science Alzheimer’s disease (AD) is a neurodegenerative disease, affecting approximately 5.3 million Americans (Alzheimer’s Association, 2015). It’s usually characterized by memory loss, but can lead to other complications such

  • sprinting

So You Want To Be A Sprinter? – Part 1

Evan Stevens Part 1 : Welcome to Speed So you want to be a sprinter; be prepared to work at it. While all humans are born with innate ability to “sprint” (due to biological fight

Tempo Workout From World 400m Masters Champion

Meet Antwon Dussett, a 41 year old master sprinter who just last week won gold in at the world indoor master's track championship.  Dussett takes us through one of his tempo workouts to build

Get Active With Rheumatoid Arthritis

Gillian White - MSc, PhD (C), University of Toronto, Department of Exercise Sciences Rheumatoid arthritis (RA) is an autoimmune disease causing pain, swelling, and dysfunction of the joints in roughly 1% of adult Americans

  • Bone Health

New Exercise Recommendations For Osteoporosis

Sara Thompson - M.Sc. in Exercise Science Osteoporosis is characterized by low bone mineral density, decreased bone strength, and an increased risk of falling.  According to the National Osteoporosis Foundation, 9.9 million Americans have

  • women playing soccer

15 Minutes Of Soccer Can Improve Bone Health

Sara Thompson - M.Sc. in Exercise Science In my last article I discussed the novel use of resistance training with high impact loading to increase bone mass, bone strength and decrease the risk of

Carpal Tunnel Syndrome Guide

Ryan Cross - B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist at CBI Physiotherapy and Rehabilitation Centre in Sarnia, Ontario, Canada Everyone has heard about carpal tunnel syndrome.  It is usually the self diagnosis for any

  • backcountry skiing

A Weekend in Colorado’s San Juan Backcountry

Hank Shell As it turns out, it’s not very easy to ski while carrying two large paper bags full of food for your hut trip. I was well on my way to figuring this out

Effects of Outdoor Exercise

Catherine O'Brien Why Does Exercising Outdoors Feel So Much Better? I have always been a proponent of outdoor exercise, particularly running. There is something so satisfying and therapeutic about the fresh air and the sound

  • cycling in the rain

Carpe Diem, The Series: Weather Permitting

Paul Stevens Carpe Diem (but in a relaxed sort of way) “ALL DRESSED UP WITH NO PLACE TO GO!" I’m sitting in the house on a Saturday looking out at what is a cool

  • cyclist

Breaking Records and Barriers: Robert Marchand

Sara Thompson - M.Sc. in Exercise Science Earlier this year, Robert Marchand made history by setting a new world record for 1-hour track cycling in the 105 and over category. During this prestigious Union

  • treadmill

Exercise Treatment For Post-Concussion Syndrome

Catherine O'Brien As discussed last week, Post-Concussion Syndrome (PCS) is marked by a series of persistent cognitive, psychological and physical symptoms following a concussion. There is some variance in the definition for PCS and

  • planks

Gender May Affect Exercise Motivation

s Catherine O'Brien There is a wealth of research on the role of motivation in exercise adherence and goal pursuit. According to the self-determination theory (Deci and Ryan, 2000) the underlying motivation for pursuing a

Skip Your Way To A Better Day

FastTwitchGrandma's co-founder Virginia Davies shares her secrets to a good morning routine to get a healthy start to your day.  In this video Virginia takes you through a few of her favorite exercises she uses to

  • backcountry ski touring

Get in Shape for Backcountry Ski Touring

Hank Shell It’s been a particularly dismal couple of weeks here in Telluride, as far as skiing goes. Truth be told, the town has seen more rain than snow. The snow, when it has

  • ankle

Don’t Let Your Twisted Ankle Become A Chronic Problem

Ryan Cross It seems as though everyone has twisted their ankle at some point in life.  It can happen walking across the street, going down stairs, or during any recreational activity.  Some reports estimate

Post-Concussion Management

Catherine O'Brien Post-Concussion Syndrome and Treatment In this article on the topic of concussion, I will discuss the management and treatment associated with concussion and post-concussion syndrome. Based on the two previous articles, it

  • Skin Health and Exercise

Can Exercise Help Your Skin Health?

Julia Basso - PhD The skin care market is booming.  Certainly, one of the first and last things many of us do as part of our day is apply skin cream.  As a result

  • Man running in snow

The “Tweener” – The Time Between 2 Seasons

Paul Stevens “THE TWEENER” What’s a ‘tweener’ you ask?  Well, it’s the time between two distinct seasons. The weather tells me it’s not really winter any more and it’s not quite spring yet.  It’s

Speed Workout for Endurance Athletes

Kenneth Mungara, 42, is the Master's Marathon World Record holder.  He is also the winner of the 2015 Gold Coast Airport Marathon in Australia.  Mungara shares a once a week speed workout for any ability

  • father and daughter grocery shopping

Counting Calories May Prevent Overeating

Dayton Kelly As we all know, the food we eat has an enormous impact on our body weight and health. Obesity is highly related to the onset of numerous chronic diseases and the risk

  • girls basketball

4 Key Risk Factors For Concussions

Catherine O'Brien Last week’s article introduced the topic of concussion and addressed the role of sport participation in concussion risk. This week I am going to discuss some other key factors that increase risk

  • ankle bone

Ankle Sprains Start In The Hip

Ryan Cross - B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist at CBI Physiotherapy and Rehabilitation Centre in Sarnia, Ontario, Canada Over the past few weeks I have written about the importance of the hip joint

5 Bio-motor Abilities

FastTwitchGrandma's founder Virginia Davies explains the 5 bio-motor abilities crucial to a well-rounded training plan which includes speed, endurance, strength, flexibility, and balance. You Might Like:

  • family running together

Thoughts From Grayson: Joy and Momentum

Grayson Fertig Dear FastTwitchGrandmas, As I read across the massive amount of blogs, post, studies, articles and books related to the field of health and wellness I continue to be impressed by how many

Concussions in Youth Ice Hockey

Catherine O'Brien The brain is surrounded and protected by cerebrospinal fluid (CSF). A concussion occurs when the brain is jolted as a result of a blow to the head, quick acceleration or deceleration. The

  • woman biking

Combat Diabetes With Exercise

Julia Basso - PhD Did anyone enjoy some chocolate for Valentine’s Day? We all love sugar - we’re a society that loves sugar! Though the American Heart Association recommends that women consume no more

  • group meditating

SXS Health Challenge: A Long-Term Lifestyle Change

Gillian White  – MSc, PhD Candidate, Department of Exercise Sciences, University of Toronto Making lifestyle changes that stick A conversation with the creators of the SXS health challenge In a previous article, I detailed my

  • Box Jumps

HIIT Is Beneficial For All Ages

Gillian White - MSc, PhD Candidate, Department of Exercise Sciences, University of Toronto The Real FastTwitchGrandma’s of Canada When I first heard about FastTwitchGrandma and the concept of what a FastTwitchGrandma was, the first

  • grocery shopping

3 Tips To Minimize Everyday Chemicals

Adriane Cook B.S. Kinesiology, Michigan State University www.balancewithme.com Chemicals, toxins, and pollution, oh my! Do you ever feel as though every product you buy and food you eat is laced with hidden toxins and

Recipe For Setting And Achieving Goals

Catherine O'Brien Control, Competence and Connectedness Many people enter the new year with fitness and health goals. Whether it be to lose weight, go to the gym consistently each week, or run a marathon,

Muscle Cramps Cramping Your Style?

Ryan Cross It’s late in the fourth quarter of a college basketball game and the home team is at the foul line.  As the player makes his final free throw, the team’s leading scorer

The Story of FastTwitchGrandma

FastTwitchGrandma's innovator and co-founder, Virginia Davies, explains her motivations on staying fit while playing everyday of her life and being the best she can be for herself and her loved ones.  After having major surgery, Davies

Aerobic Exercise – A Treatment For Schizophrenia

Catherine O'Brien Schizophrenia is a severe and chronic mental disorder that impacts perception, cognition, emotional regulation and thought processes. According to the National Institute of Mental Health, symptoms of schizophrenia are often categorized as

5 Ways To Exercise Your Heart

Julia Basso Did you know February is National Heart Month? Exercise beneficially affects the body in a surprising number of ways.  I am excited to be writing a series based on the effects of

5 Hip Exercises For Prevention And Performance

Ryan Cross - B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist at CBI Physiotherapy and Rehabilitation Centre in Sarnia, Ontario, Canada The hip joint has implications in a number of injuries and can contribute to

Stay Fit With A Ski Trip

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Training Program For Autism

Catherine O'Brien Autism Spectrum Disorder (ASD) is a developmental disorder associated with impaired social ability, difficulty interacting with others and tendency to engage in repetitive or unusual behaviors. People with ASD may experience sensitivity

3 Reasons You Should Hit The Yoga Mat

Gillian White - MSc., University of Toronto, Department of Exercise Sciences Recently, I wrote a couple of articles about the mindfulness craze that we seem to be experiencing in our society these days. In

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The Stages Of A Woman’s Sleep Life: Pregnancy And Postpartum

Adriane Cook B.S. Kinesiology, Michigan State University www.balancewithme.com A couple of weeks ago, the stages of a woman’s sleep life were discussed within the scope of menstruation and menopause in this previous article. Research

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Mindfulness – What Does That Even Mean?

Gillian White - MSc, PhD (Candidate), University of Toronto Mindfulness Part I. What does that even mean?? Clearing the mist around what mindfulness means and why it’s not just a trend. If you have

The Power Plate – A Way To Power Your Workout

Julia Basso - PhD I am really excited to say that I joined a new gym – the Summit, NJ YMCA.  It is fully equipped with all of the best workout equipment and many

It’s All In The Hips

Ryan Cross - B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist at CBI Physiotherapy and Rehabilitation Centre in Sarnia, Ontario, Canada  Low back pain and knee pain are two of the most common areas of the

Can Women Train For Better Sex?

Chloe Bradley Ready to tighten things up, bolster your libido and experience more intense orgasms this year? Here is a new years resolution you don’t have to change your diet for.  That’s right, it’s

Get Off The Groomed Trail With Backcountry Snowmobiling

Hank Shell When it comes to backcountry skiing, there is no luxury so sinful as a snowmobile. A long journey skinning through deep snow becomes a swift jaunt through swirling landscapes. The rasping wind

Fit and Happy

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Exercise And PMS

Catherine O'Brien Exercise and PMS: A case for exercising during menstruation To exercise or to rest? That is the question many women face once a month when they get their period. The fatigue, achiness

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Loosening Up Your Cough With Salt Rooms

Dayton Kelly Salt Rooms Alternative health therapies have been rapidly growing in popularity in the western world. With the emergence of these novel, non-traditional remedies, it becomes difficult to know which of these are

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A Healthy Dose of Neuroticism

Catherine O'Brien A Healthy Dose of Neuroticism The development of the 5-factor theory of personality, often deemed “The Big Five”, dates back almost 30 years. The theory, as discussed in Digman’s review of the

When You Should Go See a Physical Therapist

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Coffee: Fitness Friend or Foe?

Adriane Cook B.S. Kinesiology, Michigan State University www.balancewithme.com Nothing quite unites a country like its love for coffee.  People will stand in unusually quiet lines to purchase it, cram into hobbit-size buildings to enjoy

The Stages Of A Woman’s Sleep Life: Menstruation and Menopause

Adriane Cook B.S. Kinesiology, Michigan State University www.balancewithme.com Is it true that men tend to sleep better than woman? Researchers believe “Sex differences in sleep begin at a very early age and women report

#Dadblog: Rest And Active Recovery

Mike Caterini Key West Florida was the setting for my final Triathlon of the year on December 3, 2016. This Olympic distance triathlon (1.5 km swim, 40 km bike, 10 km run) was completed

Sugar – Is It Hurting Your Healthy Lifestyle?

Matt Kiszka Sometimes it seems like sugar is in everything we eat. The obvious culprits for high-sugar content foods are candy, cakes, soft drinks, and desserts, to name a few. But did you know

Improve Performance With Mobility Training

Lauren Rubadeau There are several factors in our modern lifestyles that can affect our physical well-being and leave us feeling aged beyond our years. Sitting for extended hours throughout the day at a desk,

What Is Your Why?

FastTwitchGrandma Master Athletes tell their why for competing and staying active.  From not being a hamster to winning gold medals, these athletes' stories are inspiring.  Watching this video will get you thinking, what is your

Laughter Yoga – The Next Big Thing

Dayton Kelly Why Laughter Yoga may be your next big thing A new type of yoga is fast emerging in fitness studios across north American: laughter yoga. Laughter Yoga is a variation of regular

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Think Positive Thoughts For A Better Workout

Julia Basso - PhD Does the way that you feel during exercise motivate you to exercise? Or on the contrary, do you avoid exercise because of the way you feel during your workout? I

Oh Baby, You Wrecked My Bod – A Postpartum Workout

Chloe Bradley The transformative journey in to motherhood is beautiful, messy…and a little flabby. If you’re like me, pregnancy and birth wreaked havoc on your bod and the first time you worked out felt

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How Much Protein Do Women Really Need?

Lauren Rubadeau How Much Protein Do Women Need Based on their Activity Level? With New Year’s resolutions in full swing and many looking to improve their health in 2017, I am here today to

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“Tempus Fugit” When You Stay Active

  Paul Stevens Carpe Diem (but in a relaxed sort of way) “TEMPUS FUGIT” I get sucked into the same hole every year.  I repeatedly think that the break offered by the holiday season

Lung Patients Receive Harmonica Therapy at New Jersey Hospital

Virginia Davies Inspired by FastTwitchGrandma's founder Virginia Davies mother, the idea of "Harmonicare" may strengthen diaphragm muscles and improve stamina.  Discover how Harmonica therapy can help patients with lung disease.  Read the full article

A New Way to Strengthen Your Lungs: Harmonica

Andy Bryner Harmonica:  Hao’les to Harpin Contributed by FastTwitchGrandma cofounder Grayson Fertig   Coming to Hawaii in the early 1980’s one of the first Hawaiian words I learned was “haole,” sometimes delivered  with a

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Julia Basso - PhD The opening statement in a recent article in the Journal of the American Medical Association reads, “Pathology is not destiny” (Kuehn, 2015).  This statement is based off of a huge

Deck the Halls with Activities

Paul Stevens Carpe Diem (but in a relaxed sort of way) “DECK THE HALLS” What a difference a year makes.  At this time last year, we were into the early stages of a winter

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Christmas Gift Ideas for the Fisherman in Your Life

Hank Shell Christmas Gift Ideas for the Fisherman in Your Life Deep in the karst hills surrounding the east Tennessee hamlet of Bluff City courses one of the most sublime fisheries in the eastern

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Drink, Be Merry…and Exercise!

Julia Basso - PhD Most of us engage in a drink or two (or three…) every now and then, and ‘tis the season for a cup of holiday cheer. Unfortunately, the holiday season is

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Hank Shell Christmas Gift Ideas: The Northern Toboggan Company There’s a lot I remember about the winters of my childhood. Whether it was making surrealist Santa ornaments out of oyster shells with Grandma or assembling

Animal, Human, and Clinical Studies About Exercise

. Julia Basso, PhD I recently returned from the annual Society for Neuroscience meeting located in San Diego, California.  The Society for Neuroscience boasts that this conference is, “the world’s largest meeting focused on scientific

8 Ways to Prevent Weight Gain During the Holidays

Alley Rubadeau 8 Ways to Prevent Weight Gain During the Holidays You made it through Halloween and Thanksgiving teetering on the edge of weight gain.  The hard part is over right?  Not necessarily.  The

5 Fun Exercises at the Park

Alley Rubadeau - CPT As parents we have all been there.  We are on full time kid duty and need to squeeze in a workout.  Taking the kiddos to the park you can pretty much

Clippin’ bolts – Sport Climbing in Colorado

Hank Shell The arena of rock climbing in Colorado has long been hotbed of debate and jocular friction, one where seasoned climbers champion their chosen discipline and, at times, spite those others that don’t

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Grayson Fertig   Training Strategy for the Long Haul The first 4 weeks Create for yourself a strategy-driven approach to physical readiness.  Think in terms of 4 week periods.  Develop your intensity across 3 weeks

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Should you Exercise with a Cold?

  Gillian White - MSc., BSc., PhD Candidate Should you exercise with a Cold? Exploring the rationale of “sweating it out” Exercise Sciences, University of Toronto With cold and flu season upon us and my

Stay Fit with Elk Hunting in the Colorado Rockies

Hank Shell Fall in Colorado’s Southern San Juan Range is a fickle and tempestuous season. The landscape undergoes a metamorphosis of color as the truncated days and cool nights set the once green collars of

Mental Game Tip

The Game FastTwitchGrandma Master Racquetball Athlete and veteran of the U.S. Air Force Ed Roffey gives some great game tips that help him mentally during his racquetball games. Listen up because Ed is the

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Julia Basso - PhD It’s that spooky time of year, and surely something’s scary…healthcare costs in the United States.  Countries around the world spend on average 9% of their gross domestic product (GDP) on

Staying in Shape for the Long Haul

    Paul Stevens “ALMOST DONE” Halloween was just a couple of days ago and wasn’t it fun to see the little ones show up at the door, wide-eyed and dressed up in all

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FastTwitchGrandma Master Swim Athletes and U.S. Air Force Lieutenants, The Holman Sisters, share an excellent and healthy recipe to keep you feeling good and fueled up! You Might Like:

Exercise Increases Neurons in the Brain

Julia Basso - PhD Adult neurogenesis (i.e., the birth of new neurons in the adult brain) is a big thing in neuroscience.  For a long time, neuroscientists thought that new neurons emerged only during

Meet Master Racquetball Champion Ed Roffey

Meet FastTwitchGrandma Master Racquetball Champion Ed Roffey. Roffey is a 57 year old 2015 World Master Racquetball Champion and 2015 Huntsman World Senior Games Gold Medalist.  Roffey is a veteran of the U.S. Air Force

  • 16-Week Training Program

16-Week Training Program to Help Promote Health

Julia Basso A recent article I wrote focused on the beneficial effects of a multimodal exercise program on “inflammaging”, or the phenomenon of increased brain inflammation as we age.  The same group that conducted

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Getting There

Paul Stevens Carpe Diem (but in a relaxed sort of way) “GETTING THERE” Today was supposed to be a red letter day as the neck brace I have to wear to protect a couple

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Grayson Fertig Thoughts From Grayson: Endocannabinoids Dear Fasttwitchgrandmas, Let's say the article Dr. Julia Basso wrote caught your eye-Endocannabinoids: The Secret to Why Exercise Makes Us Feel So Good. And this idea or feeling

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Grayson Fertig Dear FastTwitchGrandmas, Thanks for your interest in FastTwitchGrandma.  Our hope is that each time you visit the site that you leave with a pearl or two that you can apply in your

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#Dadblog: A Triathlon Comeback

Mike Caterini Sorry to keep you hanging.  I sustained an injury that left no permanent damage, but interrupted my triathlon training regimen for two months.  Excuses aside, I’m now back in the swing of