Core Conditioning

Spring Training Camp

Posted by on April 17, 2017 at 1:00 pm

Spring is officially here and as we start to experience the longer, warmer and dryer days it gives many of us a boost of energy. Plus it often reminds us that summer is on its way including hiking, golfing, swimming, tennis, cycling, baseball, water sports and other summer activities!

So along with the spring cleaning you may be tackling around the house, it’s time to get your body in tip-top shape if you want a fun-filled summer.  Here’s a list of exercises that you can start doing to strengthen and condition your entire body so you are prepared for any summer time fun! Read more on Spring Training Camp…

Ouch, My Aching Back!

Posted by on March 20, 2017 at 1:00 pm

Until you experience chronic back pain, it’s hard to imagine how much it can negatively impact all areas of your life. The sad reality is that 80% of us will suffer with back pain at some point in our life. But the good news is that…..

……90% of lower back problems are preventable with inadequate core strength being a leading cause!

The key to the health of your back is understanding the concept of co-contraction, that is, that the muscles of the abdominal region must work together with the muscles along the back of your spine to keep your spine stabilized and that your core must be strong from all angles…front, side, back and hips. All you have to do is make a focused effort at strengthening your core muscles to allow you to move better, minimize muscle imbalances and promote better posture. Read more on Ouch, My Aching Back!…

Strong and Sexy Core

Posted by on February 28, 2017 at 8:35 pm

Spring and summer are just around the corner and are often a good motivation for many of us to shed some of those winter layers and get into beach-body shape.

But beyond vanity and looking good, strengthening your core is also critical for optimal health.

If your core is strong, that strength radiates out to your extremities and you will be better able to stabilize and align your body, absorb and brace for any impact and move your body more efficiently and with better mechanics. 

It’s important to mention that your core is not only your abs – but also includes your back and hips so to strengthen your core effectively you need to work the front, back and sides! Try to perform the following exercises 2-3 days per week.

Read more on Strong and Sexy Core…

Core Conditioning – To Crunch or Not Crunch?

Posted by on January 18, 2016 at 1:05 pm

Abdominal crunches and sit-ups still seem to be the go-to exercise when someone wants to strengthen their core but they may not be doing as much as we think to develop the strong torso we need to play sports, walk, lift or perform other daily activities.

So the question becomes Core Conditioning – To Crunch or Not Crunch?

The problem is in the movement. In an abdominal crunch, we perform technically speaking, a forward flexion of the spine. But a lot of us spend the entire day in a forward flexed position. We sit forward at desks, sit forward at a computer, sit flexed to watch TV, sit flexed to drive, sit flexed at a table to eat… No wonder the typical posture of someone who ages is rounded forward in a “hunch” back posture. Why would we want to strengthen our body in a direction that we really should be trying to move out of? It makes sense that we’d want to try to counteract and minimize these forward forces. 

Read more on Core Conditioning – To Crunch or Not Crunch?…

Core Strength

Posted by on October 19, 2015 at 1:00 pm

Strengthening your core is critical for optimal health.

If your core is strong (core strength), that strength radiates out to your extremities and you will be better able to stabilize and align your body, absorb and brace for any impact and move your body more efficiently and with better mechanics. It’s important to mention that your core is not only your abs – but also includes your back and hips so to strengthen your core effectively you need to work the front, back and sides!

Try to perform the following exercises 2-3 days per week.

Tubing Trunk Rotation

Torso rotations2Anchor an exercise tube around a pole at about mid-body height.  Stand sideways to the pole holding the tube in both hands standing far enough so there is tension on the tube. Keep your abdominals contracted, maintain good posture and slowly pull the tube across your body. Perform 8-20 reps each side

Read more on Core Strength…

Exercises for soccer players

Posted by on May 7, 2012 at 11:56 pm

Soccer players are amazing athletes possessing exceptional speed, agility and kicking, jumping and throwing power. The following drills will enhance performance in all components of the game.  Click on the link below for photos and descriptions of all exercises.

Read more on Exercises for soccer players…

Exercises for baseball players

Posted by on April 30, 2012 at 10:29 pm

Baseball, a favorite American summer activity for kids and adults, requires speed, throwing power and batting strength. Click on the link below to learn exercises to enhance performance and minimize injury.

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Join me at the pool?

Posted by on April 23, 2012 at 5:41 pm

Heading down to your local community pool for a relaxing swim is an activity that many look forward to. But if want to swim with more strength and greater efficiency and avoid feeling like you’re about to drown, click on the link below for some exercises to improve your swimming performance.

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Are you inline?

Posted by on April 17, 2012 at 1:26 am

Many people are nervous initially to in-line skate because of a fear of falling. But if you spend some time working on your balance, you can feel confident strapping on a pair of skates and cruising to an awesome workout for your hips and thighs.

Read more on Are you inline?…

Take a Hike!

Posted by on April 10, 2012 at 11:04 pm

There’s nothing like fresh mountain air and beautiful terrain. But hiking can be hard on your body and knees if you’re not conditioned — especially with the challenging inclines around the Columbia River Gorge, Mount St. Helens and Mount Hood. So try some of the following exercises to get you in tip-top hiking shape. Click on the link below for exercises and photos.

Read more on Take a Hike!…