Make sure to do 5 rounds of 5 for a 20 minute workout. Bear CrawlsRead moreBench Glute BridgeRead moreBench Push UpRead more

Here are 3 exercises for strengthening and mobilization of your hips. AB-AD duction with a bandRead more3 Way Towel LungeRead more3 Way Band HipRead more

Here are a few exercises to stretch your hips properly after a workout. Stretching after a work out gives you the best benefit for flexibility. Yoga stretchRead morePigeonRead moreMountain ClimbersRead more

“All human beings should be able to provide basic maintenance on themselves” Kelly Starrett, Founder of MobilityWOD. What’s MobilityWOD? IndyCore founder Kim Rockey is a certified MobilityWOD trainer.  This week we’ll cover the history and background to the MobilityWOD approach to fitness. 

Fitness Goals, Motivation, and Happiness Years ago I was a serious runner.  I trained almost every day for a number of years.  I was very much into the "Zen" of running.  I loved the process, thinking about my form and enjoying that runner's high.  Then I decided to run in a marathon.  I was so dedicated … Continue reading Finding Joy In The Fitness Process With IndyCore Fitness →

Have you ever heard the saying, “Sitting is the new smoking?” Mayo Clinic specialist Dr. James Levine coined this phrase to illustrate how prolonged sitting is harmful. One of the downsides to our information-driven world is that so many careers involve long periods of sitting. So many activities - driving, traveling, socializing, studying and working … Continue reading Sitting Is A Pain… →

The holidays have come and gone and it’s time to get back to looking after myself. I began working with IndyCore Fitness to do some core strengthening. As I mentioned in the first blog of this series, I have been suffering terrible pain in the sacral area of my back and chronic neuropathy in my … Continue reading Core Prescriptions →

I recently began working with IndyCore Fitness to do some core strengthening. I’m getting old. I’ve been on this rock for 63 years. Up until age 50, I was very fit. Fit enough to run a marathon. Today I would struggle to run around the block. I suffer from chronic sciatica and back pain in the sacral … Continue reading Becoming “Road-Worthy” With IndyCore Wellness And Fitness →

Like muscle and aerobic exercise, stretching should be a part of your fitness regime. Many people don't consider stretching as part of their fitness regime but should. Daily stretching is essential to maintain mobility and independence. You will get the best results from stretching when muscles are warm such as after a workout or training … Continue reading Stretch For Mobilty →

Successful Living We've all heard it said that if you want to be successful examine the lives of others who are successful. When you study successful people patterns begin to emerge. One of the things they all have in common is they sleep well. And by now, all should know that sleep is vital to … Continue reading Successful People Prioritize Sleep →

Work While Standing It is now scientific fact that too much sitting is bad for your health.  Human beings are not “designed” to sit for long periods of time. Unfortunately, technology has led to a situation where people are sitting through their workday and then going home to sit some more while watching television or playing an electronic … Continue reading All In Favor Of Better Health Please Stand →

Did you know that poor blood flow and knots in your muscles will keep you from burning calories and losing weight? Foam rolling needs to become part of your workout to help keep your fat burners working at 100 percent. Foam rolling is an excellent technique to recover after strenuous activity. Athletes can use this technique the … Continue reading Foam Rolling Is Essential →

Which of the following pictures depict the best form of exercise for weight loss? If you chose the dumbbells in the picture on the far right, then you are correct! It is a common misconception that long-duration, steady-state cardiovascular exercise, such as riding an exercise bike, using an elliptical, or running on a treadmill for … Continue reading Myth #1: Cardio is the Only Way to Lose Weight →

By:  Matt Nicholson              April 14, 2017 Massage therapy is both physiologically and psychologically potent and as a natural method for healing. “How well you respond to an injury has everything to do with how tense you’ve been for the last ten years”.  Massage therapy manipulates and stimulates all of your skin, muscles, nerves, connective tissues, … Continue reading Why You Should Get a Massage →

Lose the Misconception You Have to Do Aerobic Activity to Lose Weight By: Matt Nicholson While aerobic activity is certainly important and can greatly contribute to weight loss, there is a common misconception that aerobic activity is the only exercise that will lead to weight loss or that strength training will add muscle mass and … Continue reading Myth #4: You Have to Do Aerobic Activity to Lose Weight →

By: Megan Lambert It is a common misconception that kids training for sports and young adults are the only populations that should train with weights, cables, or resistance bands.

By: Megan Lambert From 2010-2012, approximately 52.5 million adults in the United States were diagnosed with a form of arthritis, according to the Centers for Disease Control and Prevention.

By: Megan Lambert What exercises or workouts do you perform when you go to the gym? Maybe you choose the latest workout from a fitness magazine, search online for a “10-minute ab workout”, or ask your buddies what lifts you should do. Although these methods may work to an extent, they are not the most … Continue reading You Need A Coach →

By: Megan Lambert Previous posts have addressed topics such as foam rolling, voodoo flossing, stretching and flexibility, as well as active recovery techniques. Adding on to this theme, in the third part of the FIT series, we will discuss how to practically apply recovery techniques in your busy schedule. 5 simple ways to incorporate recovery … Continue reading FIT in Your Recovery →

By: Megan Lambert This is the second article in our three-part “FIT” series, which discusses practical ways to implement an exercise routine, a dynamic warm-up, and a workout recovery into your daily life. Specifically, this article discusses what to do before your starting your workout. We already covered how important it is to carve out … Continue reading FIT in Your Warm-up →

By: Matt Nicholson and Megan Lambert The holiday season is a time filled with family gatherings, Christmas tree decorating, and gift buying, and consequently it is easy to let your workout time disappear from your weekly schedule. However, just a few minutes of exercise each day can go a long way to helping you achieve … Continue reading FIT in Your Workout →

By: Megan Lambert There are different types of stress that impact you and your family on a daily basis. For example, planning a wedding and getting in a car accident are two very different types of stress. Specifically, the scientific community defines the difference between positive and negative stress as eustress and distress. Accordingly, this … Continue reading 6 Practical Ways to Reduce Stress in Your Life →

By: Megan Lambert On average, 1/3 of your life is spent sleeping. That’s approximately 25 years of your life! If you wake up in the morning feeling unrested, read the following sleep recommendations for the amount you should be getting, as well as practical habits to include in your nightly routine. How much sleep do … Continue reading How to Sleep like a Baby →

By: Matt Nicholson & Megan Lambert In the past 24 hours, has your job, the news, family issues, or politics brought any negative emotion or stress into your life? Although it is easy to be consumed by negative thoughts and emotions in your daily living, research shows that intentional positive thinking is beneficial for your … Continue reading Think About the Way You Think →

By: Matt Nicholson & Megan Lambert Water makes up 45-70% of your body weight, according to Joan’s Salge Blake’s book, “Nutrition and You,” (2nd ed.). Everyone talks about the importance of hydration, but how do you know if you should be consuming more? Chris Kresser, a renowned natural health and nutrition professional says in his … Continue reading H2O Analysis: the ins and outs of water consumption →

By: Megan Lambert Before the Chicago Cubs and the Cleveland Indians began Game 7 of the World Series last night, each team warmed-up on the baseball diamond, throwing, catching, jogging, stretching, etc. Just like an MLB player, athletes and weekend gym warriors need to warm-up their muscles before lifting weights, running, or doing cardiovascular exercise. … Continue reading 8 Exercises to Add to Your Warm-up →

By: Megan Lambert What do you do on your days off from the gym? Do you lie on the couch and watch TV all afternoon? Or, do you go to the track and do a sprint workout, thinking, ‘this is recovery because I’m not lifting weights.’ Many people find themselves on either side this spectrum, … Continue reading Active Recovery – is it really necessary? →

Check out our latest video regarding the basics of static stretching and the importance of a thorough warm-up.

By: Megan Lambert If you enjoy reading this blog, check out our new YouTube page! This page will provide visual content to correlate with the  written content posted on this blog. Check out the following video explaining self-myofascial release and how incorporate it into your recovery methodology.

By: Megan Lambert Approximately one million hip and knee replacements are completed by surgeons every year, according to the Mayo Clinic website. Although joint replacements are major surgeries, there are ways to prepare your body for these operations. For example, here at Indy Core Wellness & Fitness, we write specific exercise protocols to prepare clients … Continue reading 5 Reasons to Exercise Before your Joint Replacement →

By: Megan Lambert What is voodoo flossing? Contrary to your first impression, voodoo flossing is a modern method of injury rehabilitation, workout recovery, and joint mobilization, not a medieval torture device. In essence, it is an extreme form of compression. Pressure is applied to an area of the body using a thin, stretchy band like … Continue reading Voodoo Flossing: the contemporary approach to injury →

By: Megan Lambert Apples and almond butter, protein bars, and green smoothies are a just a few examples of snack options that fitness enthusiasts enjoy after workouts. However, author and fitness expert, Ben Greenfield, argues that eating a snack or a meal after training is not actually necessary. Below is an excerpt from chapter 16 … Continue reading How Crucial is that Post-Workout Snack? →

By: Megan Lambert Everyone knows that improving muscle flexibility enhances joint function, muscle stiffness, and overall mobility. But, let’s be real. Who actually takes the time to stretch every day? That’s why we are presenting five simple stretches to do while watching your favorite prime-time TV show. First, perform a few exercises to get your … Continue reading 5 Stretches to do while Watching TV →

By: Megan Lambert Have you ever heard the saying, “Sitting is the new smoking?” Dr. James Levine, a Mayo Clinic specialist, coined this phrase to illustrate how sitting negatively affects the body. But, do you really have a choice in the matter? I mean, you sit when you drive, you sit when you eat, you … Continue reading How to Stand against the Sitting Problem →

By: Megan Lambert Simone Biles, Usain Bolt, and Michael Phelps have one thing in common. Well, besides the fact that each of these athletes won gold medals in their respective events at the Olympics this summer. In training for the Olympics Biles, Bolt, and Phelps spent copious amounts of hours in the gym, on the … Continue reading Foam Rolling: the inexpensive way to train like an Olympian →

Welcome to the Indy Core Fitness Blog, dedicated to people of all ages who are passionate about health and physical fitness. In this blog, professionals will provide readers with recommendations about strength training, recovery techniques, injury prevention, and healthy wellness habits. So, what is Indy Core Fitness? We are a privately owned fitness facility located … Continue reading Welcome to Indy Core Fitness →