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Category Archive for: ‘Repeat Indefinitely’

Sitting: A Comfortable Health Risk

Sitting can be a burden on the body. It can cause the hip flexors and chest muscles to tighten, weaken the core muscles, and even lead to blood clots. People who sit for more than 80% of their day have also been known to have higher cholesterol and higher blood pressure. While traditional exercise helps, the best solution is obvious: …

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Hydrate to Speed Up Recovery

Hydration is crucial to proper recovery. Our muscular tissue is one of the many places we store water. It also helps with almost all bodily processes. In terms of recovery, water can help the blood remove lactic acid from sore muscles and have it filtered out by the kidneys into the urine. How can you tell if you’re dehydrated? One …

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Release Your Muscles for Better Results

Myofascial release is the manipulation of tissue to prevent it from over-contraction. Over-contraction can cause pain, tightness, and poor use of the muscle. There are small hook-like heads in the muscle filament that connect to each other to cause contraction. This is necessary for any kind of voluntary muscular contraction (it would not take place consciously in the heart, for …

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Continuation Through Kaizen

Kaizen is defined as the practice of continued improvement coming from a Sino-Japanese term meaning “change for the better.” While this is predominantly applied to manufacturing operations, it can also be applied to exercise. Often times, our workouts can stagnate, become bland or fail to give us the continued results we desire. This will frequently occur when we follow the …

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Foam Rolling for ROM

Foam rolling is a form of self-myofascial release (SMR) that is frequently used in both warm-up and recovery settings. SMR can be used to aid in the recovery of muscles that are prone to being restricted; restriction can stem from overuse, trauma, and inactivity, primarily in the fascia. The fascia surrounds a given muscle, protecting and stabilizing it. When the …

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Do You Need a Personal Trainer?

“Everyone needs a personal trainer.” My coworkers and I throw this phrase around at our weekly meeting. We joke that this reality of fitness is true, everyone (even us) would benefit from having their own personal trainer. In my time as a personal trainer I have met hundreds of people inside and outside of the gym who are interested in …

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3 Things Healthy People Do Every Day

Health is an accumulation. We continually add to or subtract from the sum total of our health with our daily decisions. The difference between being the healthiest you can possibly be and feeling completely rundown is a tiny decision that’s made over and over again. Floss: I know, I know. There’s a good chance you despise flossing (especially if you’re …

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Sitting: The Hidden Health Hazards

More and more people have to sit for hours on end as part of their jobs. According to Kathleen Dohney and Michael Smith, MD, various studies completed since January of 2014 have linked sitting to multiple health issues. For instance, people who sit for long periods of time are more vulnerable to decreased mental health, at a higher risk of …

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Core Matters – Building Core Strength

A strong core is essential for everything, from common daily tasks to athletic training. By building and then maintaining a strong core, you reduce your risks of injury and increase your agility and power. Core muscles help to transfer the power from the hips and legs into the arms as well as from the shoulders and arms into the hips …

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Get Out of Your Own Way: The Impact of Self-Talk

How you talk to yourself matters. If you continually berate yourself, you may find it very difficult to ever feel good about yourself. Alternatively, if you are feeling good about something, you may end up feeling guilty for feeling good; simply because you are used to feeling bad about yourself. This all stems from how you talk to yourself. The …

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