Hi, I'm Casey, a Personal Trainer turned home gym fanatic! When it comes to the gym, I believe a home gym is the way to go. I love sharing workout and training tips, exercise coaching videos, and strategies to help you get fit from the comfort of your home!
PLANK Your Way Out Of Back Pain!
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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 reading. What planks should I do to bulletproof my lower back? Well, there's two that jump out. One is 'sexier' than the other. First, CRUSH the traditional 'tall plank', but make sure you pay attention to how you position yourself! Second, the hardstyle plank. This variation puts an emphasis on inhaling and exhaling which can do wonders building up deep diaphragmatic muscles (which can help mitigate lower back pain). If you click on the video below, make sure to notice the breathing pattern! Really, I just want you to love planks the way I do! Work up to 2-4 sets of upwards to 2 minutes...your core will thank you! Until next week, -Casey |
Home Gym Workouts & Fitness Strategies!
Hi, I'm Casey, a Personal Trainer turned home gym fanatic! When it comes to the gym, I believe a home gym is the way to go. I love sharing workout and training tips, exercise coaching videos, and strategies to help you get fit from the comfort of your home!
It's here! I'm very excited to share that Dumbbell Decathlon, my 10-week dumbbell workout program, is HERE! This program took over 3 months and close to 60 hours to build from start to finish. I told myself that if I ever produced a standalone workout program it would have to be something that 1) I am proud of AND 2) be a workout program that I would do myself. I think I hit the nail square on the head! More about Dumbbell Decathlon... 4 workouts each week. 2 Total body, 1 upper body, and 1...
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...
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...