Supine Bridge Glute Activation with Yoga Belt

Use this exercise to activate the glutes before exercise, so that they work better during your workouts.
Many people have inhibited or under-active glutes which can lead to faulty mechanics and injury-prone movement patterns. This can help.

Sometime short, tight hip flexors are a factor causing inhibited glutes, so foam rolling or stretching the hip flexors and quadriceps before this exercise will make it more effective.


Author: Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.

One Leg Deadlift and One Leg Squat

Mastering the one-leg versions of the squat and deadlift requires balance and practice before you move on to an additional external load provided by weights.

Author: Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.

Slider Reverse Lunge

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Author: Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.

The Pump

Great dynamic mobility drill and bodyweight exercise from Pavel Tsatsouline’s Enter the Kettlebell.

Author: Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.

Be Calm, Breathe Easy, and Enjoy Life More: #3 Remind yourself of the exorbitant price you pay for worry in terms of your health.

Want to beat the worry habit? Dale Carnegie’s advice in How to Stop Worrying and Start Living has been a game changer in my life.

One of his best suggestions is to remind yourself of the high cost we pay for our worry habits. In terms of spiritual, mental, physical, and emotional health, worry may be the biggest killer.

Usually labeled as stress or anxiety nowadays, the terminology has changed since Mr. Carnegie’s era. But the negative impact of this mental habit has probably grown as our lifestyles have become more rushed and hectic.

So reminding ourselves of the high cost of worry provides us with a strong reason why. This can give us strong motivation to practice the other worry-busting stress management principles Mr. Carnegie taught.

Here are some reminders:

1. Worry and stress will destroy your physical health. Many of our biggest health problems are stress-related. And even though some problems that are not directly caused by stress, every physical ailment tends to improve when worry and stress are reduced.

2. Worry will destroy your mental health. The future is essentially imaginary. A preoccupation with an imagined future is a big distraction from the reality of the present moment.  This plays a big  part in many manifestations of mental illness.

3. Worrying about the future brings up the emotion of fear, which is the cause of the stress response in the body. When fear is the dominate emotion we experience, our emotional health is greatly compromised.

4. Worry is a barrier to your spiritual development. Great masters from many spiritual and religious traditions spoke out against the negative effect of worry. Jesus and Buddha are two of the most notable proponents of anti-worry.

If you want some actionable steps to defeat the mental habit of worry then check out these other 2 articles:

#1 Live In Day-Tight Compartments

#2 Use The Magic Formula

Author: Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.

“Hindu” Pushup

A great bodyweight exercise for upper body and core strength, in addition to a mind-body integration yoga technique.

Author: Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.

Dive Bomber Pushup

One of the most challenging and effective bodyweight exercises for the upper body and core.

Author: Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.

Dynamic Prone Cobra

Great exercise to strengthen the upper back and improve posture.

Author: Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.

Reverse Lunge (with a wall)

The easiest way I know to learn and teach correct form on the Reverse Lunge.

Author: Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.