Sitting at my desk, researching this article, I come across so much information about disc (spine) injuries.
It seems that ‘Google’ is extremely good at defining what a disc herniation is, how it happens and when to go to a doctor, but not so good at providing helpful information regarding management of the injury.
Most of the websites veer towards recommendations of bed rest, NSAIDS (anti-inflammatory drugs) and cortisone injections, with a visit to your GP if pain persists.
In a nutshell, rest and drugs.
There are very few sites that encourage people to seek some hands-on treatment, and even fewer that provide any information about specific exercise programs for disc injuries.
Let’s change that by focusing on some preventative exercises you can add to any existing program.
However, if you currently have a disc injury, remember to always consult a health care professional (doctor or physical therapist) for diagnosis and advice prior to starting an exercise program....
It is widely accepted that setting goals is a successful way to encourage adherence to long term-exercise.
Ask any athlete and they will tell you that goal setting enables them to track their achievements and maintain activity levels, particularly when training becomes more challenging.
Choosing the most effective goal setting approach; be it outcome, process or performance based goals depends on each individual and personal motivation factors.
Before you make any lifestyle changes, you should know why you want to change your fitness and you should be consciously making that decision for yourself.
Write down 3 goals you want to achieve, why you want to achieve them and what it will mean to you once you do.
Also, recognize what it would mean if you don’t reach those goals.
Now post your goals some where you can see and review them every day. Having a crystal-clear vision of what you want to achieve and why is imperative for success.
Now that you’ve clarified why you want...
On a recent run, several athletes complained of acute tightness in their chests which I speculated was partly pollen induced and an increase in humidity.
However, upon further examination, I noticed they were breathing very shallowly and part of their weakness was due to good ole laziness of the respiratory muscles.
Correct breathing techniques can help improve performance, delay the perception of fatigue and reduce recovery time … but it takes work.
Research has shown that inefficient breathing and respiratory muscle weakness can lead to a low tolerance of exercise and a misconception of fatigue.
Unfortunately, this misreading of fatigue often leads to prematurely quitting a training session or exercise set and ultimately prevents individuals from breaking plateaus and reaching their goals.
Correct breathing occurs when the volume and rate of oxygen uptake matches the muscle tension for a given activity level.
This means that as intensity or duration of activity increases,...
Harness training involving weighted sleds, parachutes and resisted and assisted partner sprinting is becoming increasingly prevalent in gym and outdoor training environments.
However, before it filtered across to mainstream fitness, it had its origins in sport-specific training.
Track and field has been utilizing such training methods for nearly the past 3 decades, and it has become more prevalent in elite team sports such a football, soccer and hockey.
The application of harness training really excels in the development of running speed, stride efficiency and acceleration.
Pretty much any type of resisted sprinting activity, whether it’s with a sled, a chute or partner training, works on force development, because to overcome the given resistance, you must generate more force while you’re in contact with the ground.
In addition, by slowing movement down using resistance, participants can feel the correct body position they are striving to achieve and improve their...
Angie sharing delicious things & ideas in the kitchen, filming the 14 Day Fit & Fresh Challenge (a bonus in our fantastic Monthly Program!)
For those of us with busy and active lifestyles, it can be a real challenge to keep the body sufficiently fueled day after day.
Between work, working out and the rest of life, we can end up eating on the run more than we would like to. Cue food preparation.
You’ve probably heard or read that you increase your chances of eating poorly if you are caught out without food and that advance meal prepping is absolutely the answer.
For some, perhaps, but not everyone wants to spend their Sunday afternoons chopping onions, weighing out chicken and adding just enough cheese to keep the food calculator happy.
For many, especially those who have only recently embarked on a training program, food prepping can be a source of stress and even the most hardcore food preppers would be pushed to admit they will do this forever. Life eventually gets in...
Angie in the Fitness Center - helping, teaching and sharing best practices.
Ankle sprains account for approximately 40% of all athletic injuries and are the most common injury in sports.
Ankle sprains are most likely to occur during activities that involve running, jumping or quick directional changes.
The key to avoid ankle sprains and staying off the injured reserve list is exercise management to improve both muscular strength and muscle proprioception.
Most ankle sprains fall into one of two categories: acute and chronic.
Acute injuries make up roughly 85% of all ankle sprains and occur when the foot is inverted and planter-flexed. This means while your toes are pointed and the ankle rolls away from the body. This could occur to the basketball player landing off a jump with poor proprioception or to a runner cutting the tangent to make a light (who me?) with weak muscular strength in the ankle.
The remaining 15% of sprains are commonly classified as chronic ankle...
Jason, Angie and Heidi helping, teaching and showing you best practices in the 20 Day Core Challenge (available in our Monthly Membership program!)
Stronger muscles can relieve the load on your joints and reduce arthritis pain and inflammation...
Just because you have arthritis doesn't mean you have to say goodbye to exercise.
But many people with this condition aren't meeting the recommended federal guidelines of 2.5 hours of moderate movement each week — and that's a shame, because physical activity is one of the best ways to combat the pain and stiffness associated with arthritis.
"A lot of people with arthritis stop moving."
says Lee Kaplan, MD, associate professor of clinical orthopedics at the University of Miami Miller School of Medicine in Florida.
In fact, he emphasizes, people should be doing just the opposite — seeking exercise and actively strength-training their muscles in order to reduce the load on their joints, which in turn can cut down on...
"A great afternoon run in Lakes Park, Fort Myers, Florida..."
Fabulous temperatures, coupled with New Year’s Resolutions, inspire many an athlete to take their running to task and try a 5K, a new distance or set a new personal record.
Whatever your goal, heed a few top tips and running strategies to ensure your running success:
"It's a beach play day for Charly and his girls..."
Kids who play do better period.
They experience greater health benefits, do better socially, have higher grade point averages, higher graduation rates and more college acceptances.
Children’s participation in sports is so important that schools, municipalities and government agencies have devoted entire campaigns to its promotion. But where does it start?
Children do not automatically become proficient at sports.
Some will be naturally more adept than others, but they all need to be taught fundamental motor skills and given the opportunity to progress through appropriate development stages to be successful.
Motor skills are voluntary, learned movements made by the human body to achieve a task, such as a child twisting their body and moving their arm to throw a ball. By mastering fundamental motor skills such as a basic sprint, vertical jump, side step or leap, children will have the basic skills needed to participate in...
Sports psychology and the mind-body connection get a lot of lip but how often do you practice what is preached?
Tug McGraw once said, “You gotta believe!” and we do. We must believe in our talents and ourselves if we want to accomplish any of our dreams, not just in sports but in life as well. We must believe we can push the extra mile, run the extra set and trust both our bodies and minds to carry us through to the next level.
This belief is not just a physical manifesto, it’s a state of mind and we need to be of sound conviction to make it happen. We must recognize and apply the importance of our minds and our moods and how our moods affect our performances.
So, what happens when your day goes awry, something annoying or frustrating happens and as a result you spend the rest of the day in a foul mood?
You start binge eating, skip your workout and instead of going to Yoga you head to happy hour for a few too many, not the healthiest of choices. There are several...