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The Fitness Falcon Blog

Explore our collection of 176 articles covering workouts, wellness, recipes, and technology.

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A trail runner in a dark cap, sunglasses and light blue shirt running along a grassy mountain trail lined with sagebrush, with green hills and distant mountains behind him

Wearables & Fitness Technology

Garmin Enduro 4: Price, Specs, Battery Life and What's New vs. Enduro 3

Garmin's Enduro 4 costs $899.99 and claims up to 320 hours of solar GPS. Specs, what's new vs. Enduro 3, ECG app FDA...

Dinesh Jeengar November 3, 2026 13 min read

A sailor stands still while another sailor lowers the arm of a height measuring rod onto his head.

Fitness

FFMI Explained: The Muscle Number BMI Can't Give You

How to calculate FFMI, what a good fat-free mass index is for men and women, where the natural limit of 25 comes from, and why...

The Fitness Falcon November 2, 2026 8 min read

A hand lifts a small blue scoop of white powder from a creatine monohydrate tub with a supplement facts label.

Nutrition

How to Read a Creatine Label: A 7-Point Quality Checklist

What to check on a creatine label: the monohydrate form, 3 to 5 g per serving, no proprietary blends, servings math, powder fo...

The Fitness Falcon November 1, 2026 7 min read

Bowls of red lentils, flaxseed, rolled oats and chia seeds on a white marble counter with almonds, cashews, cereal flakes, a round loaf of bread and a stone mortar and pestle

Health

Fiber Supplement for Knee Osteoarthritis Pain: What the Inulin Trial Found

In a 6-week trial, 20 g a day of inulin, a prebiotic fiber, eased knee osteoarthritis pain vs. placebo. What it found, its lim...

Dinesh Jeengar October 31, 2026 12 min read

A group of older adults walks along a gravel path through a grassy, wooded park, led by a woman in a yellow high-visibility vest using a walking pole

Health

Best Exercise for Bone Density: What a 124-Trial BMJ Review Found

A BMJ review of 124 trials found brisk walking or jogging gave the most consistent bone density gains after 40. The dose, safe...

Dinesh Jeengar October 31, 2026 13 min read

A dietitian sits beside a woman reclining in a chair and wearing a blue face mask connected to a metabolic analyzer.

Nutrition

Which BMR Formula Is Most Accurate? Four Equations Compared on Three Adults

Mifflin-St Jeor, Harris-Benedict, Katch-McArdle and Cunningham gave the same person BMRs up to 233 calories apart. Which to us...

The Fitness Falcon October 31, 2026 7 min read

A shopper in a grocery aisle lined with jars and packaged foods holds a jar in one hand and checks product information on her phone with the other

Nutrition

Ultra-Processed Food and Colorectal Cancer Risk: What the New Study Found

A 461,682-person US study found total ultra-processed food wasn't tied to colorectal cancer, but processed meat was linke...

Dinesh Jeengar October 31, 2026 14 min read

A woman in a gym holds a loaded barbell across her upper back at the start of a back squat, with weight machines behind her

Fitness

Exercise Snacks for Strength Training: New Study and a Busy-Day Plan

Three 1-minute squat snacks a day built strength about as well as one 3-set session in a 2026 trial. What it found, its limits...

Dinesh Jeengar October 31, 2026 14 min read

A bowl of oatmeal topped with sliced banana, blueberries and walnuts.

Nutrition

What to Eat Before and After a Workout

What to eat before and after a workout: a carb-led snack before, 20 to 40 g of protein plus carbs after, and why daily protein...

Muhammad Taha October 31, 2026 7 min read

Two runners, one in a neon yellow tank top and one wearing a light-up harness, run along a lit bridge walkway at night, with more runners and streetlights behind them

Fitness

Walking and Running in the Dark: Safety Tips Backed by Crash Data

Clocks fall back Nov. 1, and 76% of U.S. pedestrian deaths happen in the dark. How to be seen, pick safer routes and handle ic...

Dinesh Jeengar October 31, 2026 14 min read

Older women and men in a senior center hall stand on one leg with their arms stretched out to the sides during a group balance exercise class

Fitness

Exercise for Seniors Over 80: A Safe Strength, Balance and Walking Routine

People in their 80s and 90s can still get stronger. What the guidelines and trials show, a safe starter routine, warning signs...

Dinesh Jeengar October 30, 2026 12 min read

A woman in a white long-sleeved top and navy leggings does a split squat in her living room, her back foot resting on a gray sofa and a hexagonal dumbbell in her hand

Nutrition

Creatine Without Exercise? What the Viral Texas A&M Study Actually Showed

A Texas A&M trial linked creatine to lean-tissue and strength gains in sedentary adults 45–65. What it measured, what head...

Dinesh Jeengar October 30, 2026 11 min read

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