The Often Overlooked Warm up

Arrive at gym. Check-in at the front desk.  Walk to treadmill. Start running. Arrive at gym. Check-in at the front desk. Walk to bench press. Perform working sets of exercise. What’s missing here? The warm up! And by “warmup” I don’t mean 3 arm circles before benching or a 5 second quad stretch and toe-touchContinue reading “The Often Overlooked Warm up”

Shoulder Rehab: Take #2

Shoulder injuries are common, and I encountered many patients with them while working as a physical therapy aid. Frozen shoulders, impingements, labrum tears, dislocations, separations, and rotator cuff tears are few that come to mind. Individuals embark on fitness quests to lose weight, get strong, try a new activity, without giving a thought to shoulder health, when just aContinue reading “Shoulder Rehab: Take #2”

Don’t Stress! Let’s talk about Cortisol

What is Cortisol? A hormone! It’s part of the body’s endocrine system. A hormone is a signaling molecule that the body uses to control and regulate nearby or distant cells or organs. They play major roles in many essential processes not limited to moods, metabolism, growth, reproduction, and digestion. Some examples of other hormones are melatonin,Continue reading “Don’t Stress! Let’s talk about Cortisol”

Wednesday Workouts Body & Mind

Body Workout My current workout schedule is a 4 day resistance training split with one day of interval cardio per week. My split is: -Upper Body -Lower Body -Full Body A -Full Body B and my focuses are increasing strength on bench press and deadlift and increasing repetitions on pull-ups. I’m using a programing techniqueContinue reading “Wednesday Workouts Body & Mind”

Active Rehab: Overhead Flexibility

My personal goal in these weekly rehab posts is to prepare my body to safely learn some Olympic lifts next month (February), to document my progress along the way, and to educate whomever decides to read along in the process. Olympic lifts include two movements called the “clean and jerk” and the “snatch” and their manyContinue reading “Active Rehab: Overhead Flexibility”

Resistance Train for Bone Health

Let’s look at bones: You know how all the commercials say that the calcium in milk helps build strong bones? Well, resistance training is another essential component. What exactly is resistance training? Defined by ominous Google, resistance training is any exercise in which muscles contract against external load. This load can be body weight, band resistance (withContinue reading “Resistance Train for Bone Health”

Fit Food For Thought

I’ve been doing well so far with my resolution to track food intake daily.  My Macros+ is the tracking app I’ve been using because it allows me to input my macro goals, and it shows my accumulations throughout the day. It also has a barcode scanning function to search for foods and populate the nutritionContinue reading “Fit Food For Thought”

Weekly Rehab: Neck Tension

Injury prevention and rehabilitation are major interests of mine  (hence my quest to become a physical therapist) so I’ve decided to have a weekly series addressing common pains and injuries that come with active lifestyles (because what active person wants to be stuck on the couch due to an injury from being active– the thing thatsContinue reading “Weekly Rehab: Neck Tension”

January Resolutions

I don’t know about you, but I love resolutions, planning, and goals. I’m truly a goal-oriented person. I love setting goals in all areas of my life as they give me direction, focus, and a sense of purpose. I also think resolutions give us hope that the future will be a little different, a bitContinue reading “January Resolutions”

Protein is King

  Protein Amino Acids are the building blocks of protein. There are 20 different amino acid. To make proteins, they are joined in arrangements of a few dozen to hundreds called polypeptides. Nonessential amino acids are made (synthesized) by the human body and essential amino acids are not made by the body but must be obtainedContinue reading “Protein is King”