Bodyweight Squat

The most effective way that I’ve found to teach and learn the basic squat movement without 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.

Burpees

The burpee is one of the best all around full body conditioning  exercises. It’s not for everyone though.

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Four Steps To Better Burpees

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 Mini Squat

This is one of my favorite bodyweight exercises. It works all of the leg muscles in addition to heavy emphasis on the hip abductors which are important for sports involving running. Hip Abductor strength can also help protect the knees.

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.

How to Measure Your Level of Stress

Heart Rate Variability is a way to measure the impact of all the various life stresses on our bodies.  Because the central nervous system governs the heart rate, precise monitoring and measurement tells us how stressed the body is.


Modern smart phones and heart rate monitors make it possible to measure heart rate variability yourself. There are several apps available. Here is the one I use.

Each morning after measuring, it gives you a readout like this:

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Or this:

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Based on this reading I can tell whether to go hard or focus on stimulating the relaxation response that day.

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Know When You’re Good to Go

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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.

Be Calm, Breathe Easy, and Enjoy Life More: #2 Use this magic formula to be rid of worry.

Lesson Number 2 that I learned from Dale Carnegie’s book, How to Stop Worrying and Start Living is the following:

Here is the formula:

1. Ask yourself what is the worst that can possibly happen.

2. Accept the worst.

3. Try to improve on the worst.

Give it a shot!
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.

Abs: Pull in or brace?

What’s the best way to stabilize your spine while you’re exercising? Should you pull your belly in? Or should you brace your abdomen without pulling it in? Here’s my take:


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.