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It's been a long-held belief that when we are injured we should rest to allow for our bodies to heal before exercising again. What many don't realize is that this rest is actually slowing healing time and could possibly lead to less than optimal results. Studies show that gentle movement and an intelligent, progressive training program can actually enhance healing, allowing the body to move and feel better. Now, I'm not talking your run-of-the-mill training program. There are

We all know that we should be doing warm-ups prior to training, but we don't always include everything necessary to prepare our bodies for the stress we're about to place on them. A proper warm-up not only increases body temperature, but it activates the muscles that will be used, moves them through a full range of motion, and gradually builds in intensity to prepare for the strength training portion of the session. A proper workout benefits us in several ways. It: Increases

Have you ever been told that your lower back pain will go away if you lose weight? OR maybe you've been told your lower back pain is due to a weak core. The truth is that lower back pain is very complex, especially since its origins are not always known. Low back pain is defined as localized pain below the last rib and above the gluteal muscles (Jacobs, 2018). It can be caused by trauma, but often the cause is nonspecific. The term “nonspecific low back pain” was coined in a

I grew up in a time when most kids spent their free time playing sports, riding bikes and playing tag. The rule was to come in when the streetlights came on. During the school year, we walked to the local elementary school and had recess three times a day. Now, that dynamic has changed. Whether for reasons of safety or preference, kids are no longer walking to school and are inside on electronics instead of running around outside. To add insult to injury, physical activity pa

The squat is an exercise that mimics many of the actions we make in daily life and in sport, making it one of the most functional...

“OH MY WORD! THERE ARE SO MANY DEADLIFT VARIATIONS! WHICH IS THE BEST?” Well, that depends on the motivation behind putting it in a...

Age is often thought to be synonymous with fragility. As many age, bone density and muscle mass decreases, increasing the risk of fractures. There is also a decrease of elasticity in organs and connective tissue, leading to disease and mobility issues. In fact, one of the most common fears as we age is a loss of physical and emotional independence brought on by these issues. Over the last several years, evidence has surfaced proving this may not need to be the case. Though th

80% of sports-related ACL tears occur during pivoting maneuvers and jump landings (Giangarra et. al, 2017). This is often caused by...

Good stability and movement in the lower body are dependent on good mobility in the three major joints of the leg, which include the...

There is so much that goes into shoulder mobility, that it is impossible to describe it in a 90 second video, so this video only covers...

Has a physical therapist ever told you that “proximal stability leads to distal mobility.” This simply means that good mobility in the...

What is mobility? Mobility is a commonly misunderstood term in the fitness world. Mobility is often used interchangeably with...

Protein is the building block of our body. Every tissue needs protein to regenerate and heal, whether it's muscle, bone, skin, fascia, etc. In order to meet the metabolic needs of their body, sedentary individuals need to consume about .4 g of protein per pound of bodyweight. However, this is a minimum. When determining whether or not you're eating enough protein, there are several things to consider. Activity type and level - If you are participating in regular physical acti

If you are new to resistance training, you may have begun to notice training programs or social media posts referring to a 1RM or 1 rep max. This is because the weight used for a particular number of repetitions is generally based off of your 1RM. There are a couple ways to find 1RM. You can just do set after set of an exercise, resting 3 minutes in between sets, until you can only do 1 rep of that exercise OR you can calculate your estimated 1RM. Generally speaking, if I'm w

People are always surprised when they realize what goes into each program I write for a client. I look at a myriad of variables, including their current strength, posture, body awareness, past injuries, chronic pain, muscle imbalances, chronic medical conditions, and goals. Then I take those variables and my knowledge of biomechanics/strength training, and ask myself what will best help the client feel better, move well, and reach their goals? For some, a lot of functional wo

Barbell Snatch We all know that strength training is important for maintaining independence as we age. It improves balance, reduces the risk of falls, maintains the ability to participate in activities of daily living, protects against injury, and helps reduce pain associated with arthritis. But what about power? Studies are showing that power may be moderately more successful than strength training for improving function in older adults (Lo et. al, 2022). Here's why. First,

Did you know that the Valsalva maneuver can affect your blood pressure? Use of the Valsalva maneuver can cause a drastic drop in blood pressure because the increased intrathoracic pressure collapses the veins. This is why some people may see spots or be dizzy after using this breathing technique. Following the drop in blood pressure, the cardiovascular then overcorrects and shoots blood pressure way up. New lifters and those with blood pressure issues should steer clear of th

Don’t you just love a squat done well? Look at those lines! No excessive forward lean here! Though it may not be as favored by the masses as the back squat, the front squat should never be overlooked as, in many ways, its benefits outshine the traditional back squat. Let’s take a look at some of the differences that make this lift both functional and great for increasing performance. Unlike our friend “the back squat,” this squat requires activation of the muscles in the shou