If you can't get to the beach to walk or run, here's some ideas for exercising from the office!  Naples Beach - March 18, 2022. Photo Courtesy of Charly Caldwell II.

It’s never ending...

Clients are referred to exercise physiologists because they either have several risk factors predisposing them to chronic disease and/or conditions (i.e. high blood pressure, high cholesterol), or they have developed a chronic disease and/or condition and their health care provider wants exercise to be a component of their treatment.

Simple, or at least you’d think so right?

Many of these referred patients have very busy lives: work and family (kids and often grandchildren too), so a big part of successful planning is to find ‘potential exercise/physical activity’ time in their day, which is often no easy task.

If the average person sleeps 7.5 hours per night, that leaves potentially 16.5 hours, to complete 30 minutes of exercise (minimum recommended daily amount by the...

Early March 2022, Queens Wreath (Petrea volubilis) in full bloom in the Botanical Gardens of Lakes Park (Fort Myers).  Photo Courtesy of Charly Caldwell II.

As a coach and professional for over 30 years now, I have had a wide range of clients with a variety of goals.

Some want fat loss, muscle growth, improvements in performance, more energy, the list goes on.  

While it is important that we recognize and be clear about what we want, it is vital to also establish and align with what we need. 

Even though we may not think we may not need a particular exercise, from an optimal health position, it might be as important to correct posture and improve functional movement patterns as it is to develop specific muscular strength.

How do we integrate what we need seamlessly into our training session so that we still get what we want? 

Educate yourself and seek professional help.

Have an evaluation to find out where your fitness is currently and what you need to improve it....

A beautiful late February day for running, walking or biking in Lakes Park (Fort Myers). Photo Courtesy of Charly Caldwell II.

We're two months into 2022, and...

People have been asking how to restart their fitness program!

If your last workout feels like a distant memory, do not despair.

Now is a perfect time to find your way back into a fitness routine.

However, be mindful. You don’t need to rush into it head first.

By doing a little planning and adopting a gradual approach, you will reduce your risk of injury and perhaps even get a little more enjoyment from it.

First, be realistic.

If you’ve ever taken a break from exercise (holiday, injury), you know trying to fit the weeks you have missed into the first two weeks back doesn’t work.

I have an adage I use in these situations:

‘It’s not about where you’ve been, it’s about where you’re going.’

When it comes to the cardio, go easy on yourself here too.

This means being able to...

A georgeous February day in the Botanical Gardens of Lakes Park, Fort Myers, Florida.  Photo Courtesy of Charly Caldwell II.

People often ask me how much exercise they really need.

The answer depends on several factors, but primarily I tell them to consider their current health status and fitness goals.

A tedious answer, I know, but the amount of exercise someone needs and/or is capable of in order to shed 10 pounds is very different from the amount someone needs who simply wants to keep their cholesterol in check and their heart healthy.

The Institute of Medicine recommends:

“At least 60 minutes each day of moderately intense physical activity to prevent weight gain and achieve the full health benefits of activity,” a recommendation further endorsed by the American Council on Exercise.

An hour of physical activity each day appears to be the magic number to optimize health and reduce the risk of various disease processes including heart disease and cancer.

While an hour...

Biking by the Lakes Park train on a beautiful January 2022 day.  Photo Courtesy of Charly Caldwell II

Muscle soreness post workout is clinically known as DOMS or Delayed Onset Muscle Soreness.

This muscle soreness is that distinctive aching, stiffness and tenderness that most of us experience after an unfamiliar or particularly taxing workout a day or two post exercising. 

The textbook definition describes DOMS as being caused by eccentric exercise (controlled elongation), somewhat through isometric exercise (static) and not at all with concentric contractions (active shortening).

Speak English please?

This is much easier to understand if we consider the differences in running in biking. 

RUNNING — 

When we run, our body weight is unsupported and our feet strike the ground with each step.

In turn, the joints through the lower body; the back, pelvis, knees and ankles must absorb 6-10 times our bodyweight with each step before propelling us forward again.

Our...

Enjoy a beautiful December, Southwest Florida Sunset on Naples Beach. Photo Courtesy of Charly Caldwell II

It only takes one pound – ONE – of extra weight to add 10 pounds of additional pressure to your feet and ankles.

Coupled with the estimated 77 per cent of American’s suffering from an over-pronating foot (the foot collapse inward and downward), and the 83 per cent of American’s who report they would be more active if they didn’t suffer chronic foot pain, makes the importance of proper footwear imperative. 

Whether you have an over-pronating foot or not, here are 5 bad shoe choices that directly affect our daily health and wellbeing.

1. High heels. 
   High heels may look great, and many women would never give them up, but the trade-off can be painful, putting pressure on your lower back and knees, and creating tight calf muscles which often leads to other issues.
   Consequence: Strained calf muscles are a precursor to Achilles...

Enjoying a beautiful December day in Lakes Park (Fort Myers, Florida). Photo courtesy of Charly Caldwell II

The holidays are that time each year when people come together to celebrate, be merry, let bygones be bygones and love our neighbors.

As lovely as this sounds, according to the Center for Disease Control (CDC), it is also one of the most dangerous times for our health and wellbeing!

You read that right.

Beneath all the tinsel, carefully wrapped presents and winter activities, there is a frenzy of injuries just waiting to happen.

Considering this revelation, I am taking a slightly different approach this week and taking it upon myself to expose the dangers of the holidays with the hopes of maximizing your joy and eliminating or at least minimizing your risk of harm and injury this season.

In 2017, 3.5 trillion was paid in national health expenditures, which was up 3.9% from the previous year.

Of those health care expenditures, nearly 10,000 involved injuries to children...

Whether your working from home, or at the office, get outside & enjoy a walk!  Photo Courtesy of Charly Caldwell II

With more of us continuing to do screen-based work in non-professional settings, i.e, spending hours crouched over laptop screens on sofa’s or kitchen tables, it is essential that we set ourselves up for success.

This means creating work spaces that are both comfortable and healthy and do not negatively impact us physically (cue sore necks, shoulders and upper backs).
 
With some thoughtful planning, you can create a more ergonomic workstation that makes your time spent working from home a little less uncomfortable.
 
Keep all angles at 90 degrees
If you have a height-adjustable desk and desk chair, make sure you adjust them to a 90-degree angle to avoid slouching. Your knees, hips, and back should also be of utmost priority.

Flat feet
Whether you put them on the ground or use a footrest, you should keep your feet flat. This will help to...

A delicious appetizer with celery, curried cauliflower, carrots, sesamed seeds and more - Sternewirth Tavern - Hotel Emma - San Antonio.  Photo courtesy of Charly Caldwell II

There are so many benefits to a diet that is rich in vegetables.

It doesn’t matter if you are vegetarian, pescatarian, vegan, paleo, or a person who eats anything and everything - it is important for good health and vital for strong performance to eat a wide variety of vegetables every day.

If fat loss is your goal, bulking up your meals with low calorie, high volume veggies is a great way to stay full longer.

If hiding veggies in your kid’s food who simply refuses to eat them is your goal, sneaky veggies is the way to go.

Regardless of your current health and fitness goals or situation, learning more ways to incorporate different vegetables is beneficial for all.

How to sneak veggies into your meals:

Add them to your daily oats.

Adding either grated carrot or zucchini to your oats is a...

Enjoy a brisk, moderately paced walk, or run, in beautiful Lakes Park in Fort Myers, Florida.  Photo courtesy of Charly Caldwell II

The last 18 months have been very different for everyone, with so many struggles and upheaval.

I spoke with a client last week who was just now permitted to leave her home for exercising.

With lots of other things to focus on and the closure of gyms for months on end, fitness and training may not be at the forefront of everyone’s minds.

Now that things ‘seem to be’ slowly going back to normal, personal goals and fitness can start to become a focus again.

It’s important however not to go from 0-100. These 5 tips will help you get back to your best while ensuring that you don’t burn out.

Have a Structured Plan

Set your goals and make them realistic, keeping in mind that your body might have changed in the past months. It is always important to have a major goal that you are always focused on but you can also tick off...