Listen, I just want you to love planks the way I love planks. I spent the vast majority of 2024 performing long duration planks. It started as a "I can't prove this but..." because I was having SO much success in relieving my lower back pain and quickly turned in to me diving head first down the plank/pain rabbit hole. If you throw a simple "Back Pain and Planks" search in to Google or Google Scholar, you'll find plenty of support for the good 'ole plank. If you want the TL:DR, just keep...
almost 2 years ago • 1 min read
Ah, the first full week of the year. Are we still saying 'happy New Year"? Not sure. With the turn of the calendar brings in a fresh wave of goals for the year, or resolutions, as they are so nicely termed. When I work with clients on their goals/resolutions/desires/life dreams (?) there is one skill that we work on. Consistency. No matter what your goal is, you must be consistent in working towards that goal. Whether it be strength, mobility, general health, weight loss, anything....you have...
almost 2 years ago • 2 min read
The people have spoken. So here I am writing it. The 'Naughty or Nice List' is back...featuring Nutrition this week! Before I get in to it, whatever holiday you celebrate this season I hope you enjoyed the heck out of it. Okay. Naughty nutrition in 2024. Lets kick this list off 1) Protein Bars. 24 year old me would be absolutely shocked to see protein bars on the naughty list. Here's the thing, over the last 3 or so years, companies have made a switch to making their protein bars lower in...
almost 2 years ago • 2 min read
A fitness twist on a holiday icon. The "Naughty or Nice" list. Truth be told I'm not a big fan of saying exercises are 'good' or 'bad', as there is always much needed context behind everything. Since these newsletters allow me to elaborate a touch more, I'll give it a go. We'll start with the real goods...The Naughty List 1) Bicep Curl to Overhead Press...or really just any type of combination movement. There's a really good quote that says "If you chase two rabbits, you'll go home hungry"....
almost 2 years ago • 2 min read
The cable machine could be the 'best' machine in the gym. I don't normally speak in absolute statements, especially when it comes to fitness related topics. But, I love the cable machine. T The cable machine provides just enough stability to work around aches and pains. It's adjustable to meet mobility needs. It also allows you to quickly adjust weights (without pinching fingers). Over the past 3 months or so, I have had a handful of clients training with me in-person, and we've had some...
almost 2 years ago • 1 min read
It's not quite 2025 yet, but as the calendar turns in to December I can't help but think about what has worked (and what hasn't...) in 2024. I put (digital) pen to paper and published this article on my website last night. If you're interested in reading about the three things that have helped me get through arguably my best year of workouts, I'd love for you to click here and check it out! Click here to read the article I'll be back in your inbox next week with some more exercise goodies!...
almost 2 years ago • 1 min read
Before I get in to the newsletter this week I just want to take a second and say 'thank you' for reading this, for sticking with me, and for (hopefully) using the tips and exercises I share! I don't take it for granted. Thank you! Okay, more thanks incoming. Exercises I am thankful for. First up, Yoga Push ups. I'm thankful for this push up variation because it allows me to get a great stretch through my lats and in to my hamstrings as well. It's a big 'bang for your buck' exercise and makes...
almost 2 years ago • 1 min read
Truth be told I'm not much of a 'stretcher'. I know mobility and flexibility are important, but I am a firm believer that quality strength training through full ranges of joint movement will do wonders for your overall mobility. However, I fully understand that doing a lot of anything - strength training, sitting, long duration sleeping, car rides, etc- can cause havoc on your body. The number one area my clients tell me gets ______ (insert descriptive pain work here) _______ is their lower...
almost 2 years ago • 1 min read
Everyone has their vice in the gym. You know, the one move that NEVER gets easier. Lunges, chin ups, and push ups come to mind...along with PLANKS. The good news, long duration planks can do leaps and bounds for improving "non specific" back pain. This is back pain that is caused from sitting, when you have radiating pain in your glutes or S.I area, or if you just had a baby (which you know, is some of the readers on this newsletter). Fun times. The moral of the story here is that planks are...
almost 2 years ago • 1 min read