Category: General Information
The Effects of Stress
Challenge #17 What’s your stress level? Crazy right? Unfortunately that’s life. Sometimes it feels like the to do list just gets longer and longer each day. When the body releases too much cortisol in response to repeated stress, it damages cells in the hippocampus, the area of the brain used for memory and learning. Feel [...]
Read moreFun Facts about Sleep
Each person has a unique number of hours they need to sleep, some being more than others, but on average adults need 7-9 hours. Often times, getting a good nights sleep can be a hard thing to come by this day in age. Tips for getting a good nights sleep. Establish a routine for winding [...]
Read moreBenefits of Exercise
Exercise Hmmm…. now this is something I take very seriously. Policy #1- Get moving! You should feel obligated every day to do something, especially if you have a desk job. Taking a 20min walk may just save your life. If you are running errands with no time, park in the back of the parking lot, [...]
Read moreExercise Guidelines
We all know exercise is an important part of a healthy lifestyle, but how much is enough? The American Heart Associations suggest: at least 150 minutes per week of moderate exercise (Brisk walk) or 75 minutes per week of vigorous exercise (Run) basically, 30 minutes a day, five times a week is a good point [...]
Read moreTake the 30 Day Healthly Lifestyle Challenge
I invite you to take the 30 day healthy lifestyle challenge with me. This is not a fad diet plan or a quick way to lose 10lbs. This is a jump start to a lifestyle change that may alter the course of your life. Making healthy lifestyle choices can not only increase your life expectancy but [...]
Read moreWaist to Hip Ratio
Waist to Hip Ratio is a tool used by health professionals to indicate health risk. Find out yours today. To find your waist-to-hip ratio, measure the waist at its narrowest point, then measure the hips at the widest point. Divide your waist measurement by your hip measurement waist _________ (at or below navel) ÷ hip_________ [...]
Read moreAccomplishing All Your Goals!
Join me in accomplishing our goals this year. Thanks to my parents, I grew up a firm believer in “you can accomplish anything you set your mind too.” Now, that doesn’t mean it’s going to be easy, or happen quickly, but with enough planning, determination and patience, goals can and will be met! As I [...]
Read moreCEU Course: Arthrokinematics and Muscle Firing Sequence
This course will cover arthrokinematics and how correct muscle firing sequence can prevent injury and enhance fitness, including a general overview of the body, common movement patterns and typical problems seen with those movements. Instruction will be given on how to spot the incorrect muscle activation and provide helpful cues and additional exercises to help [...]
Read moreChecklist for Faster Running Form
Drop your shoulders down away from your ears. Engaging your upper traps too much while running decreases the efficiency of your core muscles. Decreased efficiency means more energy expenditure and slower times. It also causes shallow breathing, which can hinder your lung capacity.
Read moreProven Method to Decrease Stomach Pains, Anxiety, and Worry
Unsettled stomach, cramping, anxiety and worry stealing the fun out of your day? A recently published study shows that meditation reduces the symptoms of irritable bowl and calms anxiety by almost 40%. The study participants also remarked on an increased quality of life. The type mediation used in the study is called mindfulness training. Helps [...]
Read moreWhy run hills?
Helps develop both strength and power. These make you a faster runner. Improves running form. It is harder to run up hill with poor posture. A good hill makes you straighten up and use your arms. Increased glute work decreases the risk of almost every single running injury. Improves turn over and stride length. Mental [...]
Read moreLearn the dangers of an uneven running gait!
An Uneven Gait Often times it is a signal that something more significant has gone wrong up the chain. How can you determine an uneven gait without a professional? Easy, just take off the headphones and listen. One foot will hit louder than the other. The more significant the sound difference, the bigger the problem. [...]
Read moreShin Splints from Kiting
Characterized by pain or tenderness in the front of the tibia (shin bone). Medically known as medial tibial stress syndrome. Cause: Too much, too soon, basically overusing the muscle in the front of the shin. Straps that are ducked out too much or not enough, average is around 9-15 degrees Straps are too loose, making [...]
Read moreIs Your Soda Killing You?
Article from: LiveScience Drinking diet soda is associated with a 50-percent increase in stroke risk, according to a study presented earlier this month at the American Stroke Association’s International Stroke Conference in Los Angeles. Not surprisingly, reaction to the news among dieters has been disparaging and defensive, as each person cycles through the Kubler-Ross five [...]
Read moreHamstring Stretch
Flexible hamstrings are a crucial part of any complete exercise program. Tight hamstrings can directly cause lower back pain and discomfort. Important key components for all stretches: Never force a stretch, stretching should feel good, not painful. Always maintain good posture, a stretch should never cause you to slouch. Hold each stretch for at least [...]
Read moreCervical Isometric Stabilization
This basic neck exercise can really increase stability when done on a regular basis. 4 Way Stabilization Perform the chin tuck in sitting or standing and hold the position Do not hold your breath Firmly press against hand in all four quadrant positions (front, back, sides) Hold 2 to 5 seconds Relax and repeat up [...]
Read moreStabilization: Completely Forgotten?
The Body and Stability Building a Base … Each day a new pledge is made to get back in shape. It’s carried out with determination and dedication to push the body to new limits. This might sound like a grand plan, but think again. Due to inactivity (or never developing them in the first place), [...]
Read moreEvaluate Your Sitting Posture
Tips on Posture ..Perfectly Fit Adding life to years… The next step to more complete fitness begins with Perfectly Fit. We are passionate about health and our goal is to help you add life to years. . Sitting Posture Evaluate your posture right now… Over the last 100 years society as gone from primarily physically [...]
Read moreGet Fit Without the Pain
A large part of my job is identifying and preventing the injuries before they happen. It’s a great concept to think, wow, I can get in shape without the worry of getting hurt! Hopefully health care will continue to turn more and more toward preventative care. So, things like surgery for a rotator cuff injury [...]
Read moreUpper Shoulder and Neck Pain
The muscles of the upper shoulder and neck work to balance your head on your shoulders. These muscles were not meant to hold up your head at an awkward ankle, such as a forward head positioning due to bad posture. Weight of an average human head is 10 lbs. Remember the last time you picked [...]
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