A very common injury with many distance runners and one that can be extremely difficult to get rid of is Iliotibial band friction syndrome. It is often referred to as an overuse injury and is where pain is felt across the lateral part of the knee during exercise like running, hence its nickname, “runners knee”. However overuse is just one factor of many that contributes to the onset of this problem and really is just the straw that breaks the camel’s back. Typical treatments for this involve rest, stretching, massage and foam rolling of the area in pain to reduce the stiffness in the iliotibial band (ITB) and even some VMO strengthening exercises. Unfortunately these remedies are usually ineffective and only short term solutions at best as they fail to address the underlying causes of the injury. In this article we will explain what you need to look for to identify the trigger of your pain, and the various exercise solutions you may require to solve the problem for good. 

A lot of you may be wondering, are body-weight workouts enough for me to get stronger and see results? Many people underestimate the benefits body-weight exercises provide and limit their thinking to only one or two exercises, when there is literally hundreds of amazing varieties you could use. The best thing about these exercises is you are not limited with time and you need no equipment meaning you can get a great workout in almost anywhere! This can be a real game-changer for the person who travels a lot, or someone unable to get to the gym.  These exercises are often prescribed by physical therapists and rehabilitation trainers to people with injury for they are excellent choices for improving stability of joints in a closed kinetic chain. And many of the advanced exercises like plyometric training are used by many elite sporting athletes for improving strength and power. In this article we will explain everything you need to know about body-weight exercises and provide you with several simple workouts for general muscle toning and losing fat no matter what level of fitness you think you are at!

Without a doubt, eggs are one of the best foods you can include in your diet if you want to improve your overall health and fitness especially if you want to increase muscular strength. They really are a "super-food" due to the multitude of health benefits they provide. Not only do eggs provide high quality protein, they also contain 11 vitamins and minerals, omega-3 fatty acids and antioxidants and eating these regularly are a great way to get your most of your daily nutrient requirements. Most of the protein in an egg can be found in the egg white, while the yolk contains healthy fats, vitamins, minerals and antioxidants. Unfortunately, they have copped a bad rap over the years and we were mistakenly told to avoid eating them in fear of elevating cholesterol. Apart from avoiding eating them altogether the other mistake many make when trying to incorporate into their diet is eating them the same way all the time. Eventually they get bored of eating them and their diet evolves to some other food that does not come close to the same nutritional power. In this article we explain all the benefits of including eggs in your diet, and more importantly we provide you with 5 very simple recipes you can use to make every meal super tasty and healthy at the same time!