90/90 Hip Stretch

  This is one of my favorite hip stretches.  Strong mobile hips are key for moving well and preventing injury.   Position your front and back leg into a 90 degree angel. Sit tall and bend forward at your hip toward your front leg or just to the outside of it.  Isometrically, press your knee and ankle into the floor. Hold for 15-30 seconds Now…


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Dead Bug Variation with Swiss Ball

Good core exercises put you in a position where you have to work to maintain your neutral spine, this exercise does just that. Neutral spine is the natural position of the spine when all 3 curves of the spine-cervical (neck), thoracic (middle) and lumbar (lower) are present and in good alignment. This is the strongest position for the spine when we…


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The Vibe Roller

Using a roller, or a ball, before a workout to “roll out your muscles,” is a technique called “self myofascial release,” or SMR.  I am a big fan of this technique for the following reasons; * Reorganizes connective tissue* Increases blood flow* Increases lymphatic activity* Soft tissue elongation* Breaking adhesions* Decreases muscular tension* Diminish…


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Nearly 50% of Americans Have Heart Disease

 February is heart health awareness month. Heart disease is still the number one killer of Americans.   According to a recent study from the American Heart Association published in the journal Circulation, nearly 50% of adult Americans have heart disease.  Part of this is because of more stringent guidelines for high blood pressure. Hypertension is…


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Need a Boost in Your Mood? Take Your Workout Outside.

I was not surprised when I recently read that outdoor workouts actually provide a greater mental health boost over indoor workouts.  Maybe it is the exposure to bright sunlight, or maybe it is just the fact that we are out in nature, part of nature. I notcie that I do feel happier when I can get my workouts done outdoors. Myabe it is the exposure to…


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My Favorite Exercises to Improve Posture

Good posture is important for so many reasons.  Having good posture makes us look and feel confident, we are more balanced, stronger and can generate more power. Our modern life doesn’t exactly encourage good posture.  We do way too much sitting usually with our head forward while we drive our cars, or stare at our computer screens, televisions and…


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Exercising Too Hard. Rhabdomyolysis

Intensity is in. Soul Cycle, Cross Fit, P90X, and HIIT workouts.  Benefits of high intensity workouts health and fitness benefits such as, increased calorie burn, decreasing body fat, boosting  metabolism, increased human growth hormone, and helps to build aerobic fitness. But there is also a risk in working out too hard. If a high intensity workout…


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The American College of Sports Medicine Announces Top Fitness Trends for 2017

Now in its eleventh year, a survey was completed by more than 1,800 health and fitness professionals worldwide. Forty-two potential trends were given as choices, and the top 20 were ranked and published by ACSM. The top 10 fitness trends for 2017 are: 1. Wearable Technology: Fitness tracker sales are expected to hit $4 billion in sales this year. 2.…


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Don't Make These Five Mistakes When It Comes To Your Health and Fitness

1.     Too Much Too Soon This is the most common mistake I see people make.  Change takes time, and making small, sustainable changes that you can stay with in the long run will get you where you want to go.  Don’t over exercise and starve yourself believing that it will get you to a fit, healthy and trim body faster.  I watch people get injured or…


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Weight Loss and Plant-Based Diets

I don’t like talking about dieting programs because they cause suffering and, simply, don’t work.  You gain more weight back, negatively impact your metabolism, and you end up feeling like a failure. Dieting sucks on so many levels. Instead, developing healthy habits that you can stick with for life can create a happy, healthy and balanced person. We…


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