By Tracie Guy-Decker Last year, I made a new year’s resolution. I wanted to work out five days a week, every week. Knowing this was a stretch for my very-occasional fitness habits, I resolved to work out five days a week if I could, but no fewer than three days in any given week. In…
You know you ought to work out (more). You’ve heard about the physical benefits. You’ve experienced the positive psychological effects. You wouldn’t mind losing a few pounds. You’re definitely going to start working out (more). But not today. If the above sounds familiar, you are not alone. According to the Centers for Disease Control, 80%…
EXERCISE OF THE MONTH: Self Myofasical Release (SMR) PRIMARY MUSCLE USED: Hip Flexors, Quadriceps & IT Band BENEFITS: Self Myofascial Release “can increase circulation and as a result, increase metabolism to the musculature and aid in the removal of metabolites such as lactic acid.” HOW TO: Position yourself as pictured Roll the foam roller over…
We’ve all heard the ways to fight heart disease; from eating heart healthy to knowing your family history. These facts are everywhere & not adhering to them can be deadly. Even with those sobering outcomes, one in three people in the U.S. remain within an obese weight range. What keeps us from practicing better heart…
PRIMARY MUSCLE USED: Core, Pectorals, Deltoids & Triceps BENEFITS: Endurance & strength, prone dynamic balance, core & shoulder stabilization HOW TO: Kneel on floor or mat/padded surface. Place left hand on the floor next to the BOSU & fully extend the arm. Place the right hand in the middle of the BOSU with the elbow…
Let me guess – you want to lose weight or simply eat healthier in 2014. You’re not alone, as this is the most common resolution in the U.S. Despite our good intentions, research suggests that just 8% of us are able to achieve our New Year’s resolutions. That’s a 92% failure rate! I would argue…
By Jane McIntosh, MA, CNS Research continues to show that adding specific foods to your diet can help support brain function, memory and cognitive skills. Who wouldn’t want that? The Journal of Neurology recently found that the Mediterranean Diet may reduce small-vessel damage to the brain. Try these healthy tips from the Mediterranean Diet for…
Step-Up: High Knee to Rear Lunge Primary Movers: Glutes, Quadriceps, Core Benefits: Power How to: • Stand with right foot placed firmly on a step/bench, knee bent. Stretch left leg back into a lunge position. • Lift arms straight overhead. • In one motion, pull left knee up and arms down, contracting core. • Reach…
What is muscle memory? It’s your body’s ability to turn a skilled movement from conscious to unconscious. This process decreases the need for attention and creates maximum efficiency within the motor and memory systems. Think about the first time you threw a ball. Your movement patterns were probably awkward and uncoordinated. But throw, after throw,…
The holidays can become a two-month indulgent eating fest, where the rules of healthy eating and exercise tend to not apply. To a majority of the population, surviving the season means just maintaining weight. Weight maintenance can be difficult during this time because we’re constantly surrounded by food and festivities, creating an obstacle course to…
